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Sport training physiology > Week 2: Planning of training, periodization and tapering > Flashcards

Week 2: Planning of training, periodization and tapering Flashcards

1
Q

Why has performance improved over the past years?

A

Increase in the amount of training of modern competitors Evolution in training methodology

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2
Q

What did coaches observe that was far more effective for performance than preparing an athlete for a year-round competition programme?

A

Only compete in a few competitions per year

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3
Q

What is blood volume, hematocrit, arterial pressure and core temperature indicators of?

A

Homeostasis

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4
Q

What does training interrupt?

A

Homeostasis

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5
Q

What does acute mean? (exercise)

A

Occurs immediately in response to exercise

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6
Q

What does acute mean? (exercise)

A

Longer-lasting, alterations in the cell’s gene expression and protein synthesis

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7
Q

What are the 3 different stages when the body responds to exercise?

A

Shock Resistance Exhaustion

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8
Q

What is the general adaptation syndrome based on?

A

Stress was used as the basis to explain adaptations due to training

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9
Q

What is the super-compensation cycle?

A

Following the exercise load, adaptations will occur therefore the athlete will have improved performance in the area

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10
Q

What happens during the exercise phase of the super compensation cycle?

A

Reduced energy stores Accumulation of by products Muscle damage

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11
Q

What happens in the recovery phase of the super compensation cycle?

A

Energy stores are replenished By-products are removed Tissue micro-damage is repaired

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12
Q

What happens in the adaptation phase of the super-compensation cycle?

A

The body achieves a higher level of homeostasis

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13
Q

How long does it take for glycogen stores to be replenished after anaerobic exercise?

A

5-24 hours

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14
Q

How long does it take for glycogen stores to be replenished after aerobic exercise?

A

10-48 hours

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15
Q

How long does it take for heart rate and blood pressure to return to baseline following exercise?

A

1 hour

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16
Q

Following resistance training how long does it take for the muscle to be completely normalised?

A

24-36 hours

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17
Q

How long does it take for the nervous system to recover?

A

48 hours

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18
Q

What does recovery time depend on?

A

Intensity Duration of training Nutrition Individuals

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19
Q

What happens if there if insufficient time for recovery between training sessions?

A

Leads to over training

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20
Q

What happens if there is too much time for recovery between training sessions?

A

Deterioration of super compensation

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21
Q

According to the supercompensation cycle when should training stimulus be applied and why?

A

When the athlete is at the phase of super compensation therefore the athlete is at a higher level of homeostasis

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22
Q

What happens to your resting heart rates if you train while recovering?

A

Increases by 5-10 BPM

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23
Q

What happens to your blood pressure if you train while recovering?

A

Increases resting blood pressure

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24
Q

What happens to your resting lactic acid concentration if you train while recovering?

A

Increases

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25
How many time longer does it take for your heart to return to it's resting rate compared to normal if you train while recovering?
2-3 times
26
What happens if you train while recovering?
Muscle damage can occur
27
What is periodization?
The adjustment of training as the season progresses in a logical fashion through the manipulation of the volume and intensity of training, rest and the particular skills focused upon
28
What is the goal of periodization?
Ensure peak performance at optimal times whilst reducing the risk of over-training potential
29
What are the three key components of periodization?
Macrocycle Mesocycle Microcycle
30
How long does a macrocycle last?
Several months or years
31
How long does a mesocycle last?
2-6 weeks
32
How long does a microcycle last?
4-10 days
33
What happens in a microcycle?
2-3 repeated training units of similar objective and content
34
During the microcycle what do athletes need to avoid fatigue?
Regeneration units
35
What does the first part of a mesocycle emphasise?
Maximal intensity work related to strength, endurance and/or power
36
What is the purpose of the second part of the mesocycle?
Reversed to taper
37
What should the ratio of high to low intense microcycles be in a mesocycle?
1:1 or 2:1 High:Low
38
How many mesocycles are in a marcocycle?
2 or 3
39
What are the three stages of a macrocycle?
Preparation Competitive Transotion
40
What happens if a mesocycle is longer than 8 weeks?
The athlete may lose motivation
41
What is the longest phase of the macrocycle?
The preparatory phase
42
What is the shortest phase of the macrocycle?
Competitive phase
43
What does linear peridoization simply change?
Volume and intensity
44
What are the characteristics of linear periodization?
Long training periods Less reliance on supercompensation More general training over specific
45
What must the first period of a meacrocycle be?
Fundamental preparation
46
Why is the fundamental preparation period important?
To develop the necessary pre-requisites for top performance by improving the level of functional capacities of the organism
47
How the the preparation period divided?
General and specific portions
48
What happens in the general preparation phase?
High volume training which develops working capacity, general physical preparation and improves technical aspects and basic tactical skills
49
What happens in the specific preparation phase?
Lower volume but higher intensity Clear shift from general to specific training
50
What is the purpose of the competition phase of the macrocycle?
To peak fitness through further increases in training intensity and decreases in training volume
51
What is the purpose of the pre-competitive phase?
Bridge between the sport-specific preparation phase and the actual competition
52
What is the purpose of the competitive phase?
To optimise performance at predetermined points in time
53
How long should the taper be before the main competition?
8-12 days
54
What happens during the transition phase of macrocycle?
Non sport specific recreational activities are performed at low intensities with low volumes
55
What are the main characteristics of the transition period?
Reduction in training load Lack of competition Aim is to maintain the acquired fitness levels
56
What are the three types of periodization?
Monocycle Bi-cycle Tri-cycle
57
What are the limitations of traditional periodization?
Difficult to develop multiple abilities at once Only allows three competitions per year
58
What is undulating periodization?
There is no dramatic progressive decrease in volume and increase in intensity across the macrocycle
59
What happens to the intensity in undulating periodization within the weekly and daily programme?
Drastic variations of intensity
60
What is block periodization?
Highly concentrated specialised work-loads Minimal number of targeted abilities
61
What are the three phases in block periodization?
Accumulation Transformation Realisation
62
What happens in the accumulation phase of block periodization?
Developing basic abilities (high volume)
63
What happens in the transformation phase of block periodization?
Sport specific abilities (techniques, special endurance, tactics)
64
What happens in the realisation phase of block periodization?
Restore athletes and prepare them for competition (modelling performance)
65
How long does the accumulation, transformation and realisation phase of block periodization last?
6-10 weeks
66
What does residual training effects mean?
Retention of changes in the body state and motor abilities after cessation of training beyond certain time period
67
In block periodization what happens to the length of the accumulation and realisation phase when the importance of the competition increases?
The accumulation phase decrease and realisation phase increases
68
Label the diagram for tradition periodization
1. General 2. Specific 3. Pre-comp 4. Comp 5. Transition

Sport training physiology (13 decks)

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