U4AoS2 - Training Implementation Principles Flashcards
What are the phases of a yearly training program?
- Preparatory phase (preseason)
- Competition phase
- Transition phase
What is the preparatory phase?
First phase in a yearly training program to develop and maintain fitness requirements and improve energy systems.
How long does the preparatory phase last for?
4 - 10 weeks
What is the aim of the preparatory phase?
To provide suitable fitness and skill base for the phases.
What are the parts of the preparatory phase?
- General preparation
- Specific preparation
- Competition
Preparatory - General preperation
- fitness testing
- high volume, low intensity
- focus on aerobic training and strength
Preparatory - Specific Preparation
- reduction in volume
- increase intensity
- greater variety
- game specific training
2 - 6 weeks
Preparatory - Competition
Match Practice
How long does the competition phase last for?
3 - 6 months
What is the aim of the competition phase?
- maintain fitness
- refine skill development
- focus on strategy
What are the components of the competition phase?
- Pre-competition
- Competition
- Recovery
Competition: pre-competition
- refine skills, strategies, tactics
- move to competition intensity
- practise matches
Competition: competition
- maintain fitness through recovery
- modify intensity/time of training in preparation for games
- focus on tactics and strategies
Competition: Recovery
Decrease the likelihood of injury ensuring the athlete is physiologically/psychologically ready
How long does the transition phase last for?
6 - 12 weeks
What is the aim of the transition phase?
To provide the athlete with a physiological and psychological break.
What are the phases of the transition phase?
- Recreational activity
- Variety
Transition - recreational activity
- low intensity activity
- 2x per week for maintenance
- may include a full break
Transition - variety
- cross training maintaining base level of fitness
- focus on enjoyment and recovery
- allows body and mind to recover
Important factors to remember about the transition phase
- must be a balance between recovery and maintenance of training
- nutrition and diet monitored to prevent body weight fluctuations
What is the aim of peaking and tapering?
To be at the best for competitions
What is peaking?
Planning of training so optimum performance is reached at a specific time (physically/psychologically)
What is tapering?
Reduction of training volume allowing time for extra recovery and full replenishment of fuel stores.
How is tapering applied?
- athlete must be mentally refreshed and focused
- reduction in training volume
- maintain intensity/decrease frequency
When is tapering not suitable?
sports requiring weekly competitions
Benefits of tapering
- provides physiological/psychological break
- provides time for injury treatment
- replenishment of fuels
- increase red blood cell volume
- repair of muscle microtrauma
What is the purpose of training?
facilitate chronic adaptations in the desired fitness components, energy systems and muscle groups to improve performance
Warmup
- prepares body for conditioning phase
- increases delivery of oxygenated blood and body temperature
What should a warmup include?
- activity specific
- commence with light intensity aerobic activity, dynamic ROM exercises and sport specific activity
What is the general phase of a warmup?
5 - 10 minutes of low intensity aerobic activity
What is the Dynamic phase of a warmup?
dynamic flexibility exercises
- increase joint/muscle mobility
- replicate joints/muscles used in a game
What is the sport specific phase of a warmup?
- replicate game movements
- higher intensity specific movements
- agility, speed, acceleration
What is the purpose of the sport specific phase of the warmup?
Prepares body for the required intensity, increases neuromuscular efficiency and muscle reaction speed.
What are the parts of the conditioning phase?
Skill development and fitness conditioning
What is the skill development phase?
- provide practice of skills, game plans, tactics and strategies
When should the skill development phase be implemented?
Either before or after conditioning
Before: less fatigue, more alert, better focus
Why might the skill development phase be performed after the fitness conditioning phase?
Practicing skills with fatigue replicates game conditions
What is the fitness conditioning phase?
develop/maintain
- fitness components
- muscle groups
- energy systems
- motor skills
What is the purpose of a cooldown?
return to pre-exercise state as fast as possible (physiologically and psychologically)
Active recovery
- maintain elevated HR
- prevent venous pooling
- activate skeletal pump
- removes metabolic waste
- rapid return to pre-exercise state
Passive recovery
- rebuilds PC stores at fastest rate
- static, passive, PNF or slow active stretching
What are the benefits of static stretching?
- increase ROM
- decrease muscle tension/soreness
- decrease risk of injury
- reduce DOMS by aligning muscle fibres
- assist removal of metabolites
Why do we monitor training?
- provides record of training through FITT
- monitor injury
- motivator
- manage training load
- understand when to appl progression
- periodise training
- monitor factors
How is training monitored?
- digital trackers
- apps
- training diaries
Physiological Factors
Information about the body’s physical functioning in response to training
Example of physiological factors
- energy levels
- HR responses
- muscle soreness
- sleep patterns
- nutritional information
- respiratory rate
- fluid loss
Psycholgical factors
understanding of mental readiness and capacity to train and perform ie. emotional, thoughts feelings
Psychological examples
- confidence levels
- arousal levels
- stress levels
- goal setting
Sociological factors
Provides information about the broader social, cultural environmental factors that contribute to performance
Sociological examples
- temperature/weather conditions
- training time/day
- time of training
- type of session
- place/location
- partners
Training diary
detailed accounts of the type, duration, psychological and physiological records
