week 9 Flashcards
what are the podium pathway principles
Common concept that can be used by all Canadian organizations committed to high performance sport
A component of the LTD framework that specifically addresses talent identification and development of potential podium athletes
Integral to guiding key foundational skills in physical literacy stages
An approach to excellence that identifies an enhanced training and competition environment needed to achieve podium performances
An evidence based approach to determining and defining critical performance components and standards needed to achieve podium level results
A development and implementation process shared by National Sports Organizations with Provincial Sports Organizations staff and leaders
what precent is competition and what precent is training in the train to compete stage
Approximately 60% competition, 40% training with a focus on life skills, mental skills, physical capacity, tactical & technical skills (balance with other responsibilities – school, work, family, friends, etc.)
what us periodization
“Methodical, scientific procedure to help athletes achieve high levels of training and performance”
what is the goal of periodization
to maximize physiological, psychological & cognitive adaptations to enhance performance for the specific time where key, peak competitions occur
Provides a “road map” to an end goal
what is a quadrennial cycle
4 year plan
what is Mono/single-cycle, Bi-Cycle,
Tri-Cycle
complete training period of 1 year
what is Macrocycle
Singular training cycle/block of 4-6 weeks (can be slightly shorter or longer depending on sport of athlete)
what is Microcycle
Structural unit of a macrocycle: 1-2 weeks
what is workouts/ training/ practice
Structural unit of a microcycle: hours/minutes
what are the 3 phases of periodization
1) preparatory phase period
2) competitive phase period
3) transition phase period
what is the preparatory phase period
Preparatory Period takes place in the “off-season” for most sports
Weaknesses identified from previous training cycles or competitive seasons are best addressed here.
what is general preparatory sub phase
Develop base skills & abilities and
provide a foundation for more intense work
Volume high, intensity low (cross-training)
Note - the inverse relationship b/w volume & intensity
Focus on building strength, power, endurance & other key physical fitness components
what is the specific preparatory sub phase
Continue to build general physical base
Start building sport specific physical
capacities
- Increase intensity/decrease volume slightly
Technical skills start to be highlighted;
training becomes more structured/tailored
GOAL: At the end of the preparatory phase period, an athlete’s physical conditioning should be high and their physiological foundation is further improved from the season prior
what is the pre competitive sub phase
Sport-specific physical training
Tactical & technical skill training emphasized
- Volume high, intensity high
Increase in training intensity to be at a competition level intensity towards the end of this phase
- Athletes are still “building”, so this is often a phase where “overtraining” and “burnout” begin → adequate rest & recovery is crucial
what is the competitive sub phase
Expose athletes to competitive scenarios
Mental, physical, emotional stresses
Uncontrollable and controllable factors are both important to work through and practice/mimic
Intensity high, decreased volume
(opposite of preparatory phase)
Focus on achievement of performance
goals
Focus on maintenance of physiological
gains
what is the tapering sub phase
Taper: reduce workload (volume/intensity)
preceding key competition(s) so athletes can
regenerate
- Emphasis on tactical and mental preparation
Takes place immediately before a Peak main
competition
Therefore increase volume/intensity in simulated training & meaningful mental skills practice
how does the competitive phase vary by sport and level
Some sports – multiple competitive “peaks” during a year (e.g., double periodization plan)
Other sports – “championship” peak once during a year (e.g., single periodization plan
what is the transition phase period
Athletes recover from mental/emotional/physical stress of competing
“Active” recovery emphasized
No competition, focus on enjoying physical activity
what is integrated periodization
Used for high level athletes and includes a comprehensive highly organized approach with trainers, coaches, nutritionists, sport psychologists, physicians, biomechanists, etc., all involved together in the different annual phases and sub-phases for planning and preparation
- These professionals need to be able to adapt and refine the annual plan with changing goals, circumstances, feedback/evaluation, etc.
what are the principles for effective programs
- FITT variables
- individualization
- action
- specificity
- diminishing returns
- rest and recovery
- load progression
- reversibility
- variation
what does FIIT stand for
Frequency (Density)
Intensity (Workload)
Time (Volume)
Type (Mode)
what is frequency
How often one engages in series of stimuli per unit of time (i.e., per week, per day, per month)
Requires an understanding of balance between rest, recovery & chronic adaptations
what is intensity
Qualitative component of work
How ‘hard’ one works (physically & psychologically)
Physical Measurements
Velocity, Load (e.g., km/hr, % 1RM)
Energy & CV systems (e.g., % VO2 max, % HR max)
what is time (volume/ duration)
Duration, distance, and repetitions
Total quantity (sum of work) in the session
what is the type (mode)
Activities chosen
Dependent upon sport requirements, athlete objectives, and point in time of the season and or periodization
what is individualization
Each person is unique and will respond differently to training
Depends on: starting point of physiological condition, genetics, tolerance to training, etc.
what is specificity
Bodily adaptations & chronic training effects are physiologically specific to the stress put onto the muscles & energy systems involved
Understanding an athlete’s goals, objectives & competitive requirements are critical to their program design
Related concept: Modeling
Training mimics and simulates performance
e.g., rowing vs. running
anaerobic vs. aerobic training
what is principle of diminishing returns
Training adaptations are NOT linear:
- An unfit individual’s improvement is more rapid & pronounced at the beginning of their program
- As fitness levels improve, the rate of improvement slows
This presents physical & psychological challenges for athletes and their trainers
what is rest and recovery
Super compensation (Bompa)
Physical training disturbs our “normal” biological state
It leads to physiological fatigue (decreased functional capacity)
Between training sessions, the body slowly replenishes it’s biochemical sources (compensation)
If sufficient time and sufficient rest are combined with proper training, physiological reserves adapt and exceed the prior ‘normal’ state (super compensation)
Therefore a training stimulus at an optimal time = physiological adaptations → which eventually become chronic over time (e.g., speed, strength, etc.)
Rest and recuperation (Passive and Active forms) are key
what is load progression
A chronic training effect is related to the quantity and quality of the workload (over the period of adaptation)
Fitness improvements require continual and gradual increases (progression) of physical demands (load)
There needs to be balance between progression and load demands
Too slow or too redundant = limited improvement
Too fast or too intense = fatigue/injury
what is reversibility
Chronic fitness gains are not permanent – they are reversible
Detraining depends on:
Type of physiological adaptation
Length/duration of training before the inactive interval
Complete inactivity ~ 10% per week loss
Maintenance is therefore a more effective approach than
training -> detraining -> retraining
what is variation
Variation in activities can enhance training quality
This is not incompatible with specificity, BUT
Specificity is critical, variation is secondary but still very important
Variation has both physiological benefits (especially at elite levels) and psychological benefits
