Training preparation

Question 1

training programmes

Answer 1

meticulously designed to meet the specific needs of a individual performer

Question 2

principles of training

Answer 2

specificity, progression, overload, variance, moderation, reversibility

Question 3

specificity

Answer 3

training should be relevant and appropriate for the individual sport, energy system, muscle fibre type and movement pattern

Question 4

progression

Answer 4

training demand should gradually increase over time to ensure the performer adapts and improves

Question 5

overload

Answer 5

training intensity should be above the performers comfort zone to place stress on the body to force and adaptation
- four components: FITT

Question 6

variance

Answer 6

training should include a range of exercises to prevent boredom, maintain motivation, and limit overuse of injuries

Question 7

moderation

Answer 7

training must be appropriate for the performer to adapt while maintaining a healthy balanced lifestyle

Question 8

reversibility

Answer 8

training must be maintained to prevent deterioration in performance

Question 9

periodisation

Answer 9

organised division of training into specific blocks to ensure a performer peaks at the correct time

Question 10

macro-cycle

Answer 10

long term training plan typically over a year aiming to achieve a long term goal e.g. PB at national championships
- broken down into mesocycle

Question 11

meso-cycle

Answer 11

mid term training plan over 4-16 weeks, aims to achieve a mid-term goal
- broken down into micro-cycles

Question 12

micro cycles

Answer 12

short term training plan over 1-3 weeks, short term goal e.g. perfecting a sprint start technique

Question 13

preparatory phase

Answer 13

off/pre season, Time of the year when general, sport specific and skill based fitness is in the focus

Question 14

preparatory phase 1

Answer 14

during off-season, general conditioning to build a base for pre-sea, consists of: aerobic and mobility training, and strength and conditioning

Question 15

preparatory phase 2

Answer 15

pre season, progressive overload, training intensity +, comp and skill specific training

Question 16

competition phase

Answer 16

training tapered (same intensity, reduced Vol) as comp starts to maximise glycogen stores, tactics and game play is the focus

Question 17

transition phase

Answer 17

active rest and recuperation, low intensity aerobic work and treatment of injuries