Training things Flashcards
What is a mesocycle?
MEDIUM
4-6 weeks
What is a microcycle?
MINI
7-10 days
What is a macrocycle?
MAX
The entire thing, from starting to train for the event, then to the warm down after the event. (longer then 6 weeks)
What are the 4 training phases?
Preparatory
Pre-competition
Competition
Transition
What do you do in the preparatory phase?
Build up your base fitness
What do you do in the Pre-competition phase?
Focus on specific training for your competition, better skill etc.
What do you do in the Competition Phase?
Maintain fitness, maximize performance real scenarios
What do you do in the transition phase?
Focus on recovery (physical, mental)
If you have two competitions in a year how many macrocycles do you need?
2
What is tapering
Not doing as much work before the event to maintain your fitness
What does interval training do?
Goes between, exercise and rest over and over
What does circuit training do?
A whole bunch of activities, done in a circuit
If you want to improve your aerobic energy system with interval training, what is the W:R ratio?
3:1
What is the acronym for the warm up phase?
RAMP
Raise
Activate
Mobilize
Prepare
At the start Of any training program, athletes generally gather information about the training that they can realistically manage. These are referred to as
Initial training values
What phase with a mesocycle load recovery ratio of 1:2 be?
Competition
1 load, 2 rest. Keeps the athlete in optimal form
What should an athlete do in the Raise part of RAMP in a warm up?
Raise their heart rate, temperature, blood flow.
What should an athlete do in the Activate part of RAMP in a warm up?
Activate their muscles and joints
What should an athlete do in the Mobilize part of RAMP in a warm up?
Mobilise the athletes joints by doing full body movements specific to the sport.
What should an athlete do in the Prepare part of RAMP in a warm up?
Prepare for explosive movements, do some bounds and jumps, specific to the sport
What is the role of a warm up?
To prepare the athlete for their activity, reduce injury.
How should a warm up increase with intensity?
Slowly
What does a game analysis find?
Skill, energy and fitness performance.
SEF CURRY!!!!
What can the results of a game analysis give you?
Suitability for that position
Help with your training program
What should you do with intensity and volume in the competition phase?
Bring up the intensity and decrease the volume
In which training phase do you optimize skill and skill levels?
Pre-Competition
What happens in the tapering period?
Injuries are healed, energy stores are replenished, muscles have time to grow.
What load:rest ratio should the competition phase have?
1:2
What is concentric?
Contracting Muscles
What is Eccentric?
Extending Muscles
How long should a warm up go for?
10-15mins
How does your body train your VO2 Max?
Aerobic system, fighting the onset of lactate acid
