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SPEX 305 > Lecture 23 : Tapering > Flashcards

Lecture 23 : Tapering Flashcards

(51 cards)

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1
Q

what is tapering

A

strategic reduction in training load before competition to reduce accumulated fatigue, optimise physiological adaptations and peak performance

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2
Q

training adaptations are masked by … and what does tapering do to help this

A

training adaptations are masked by fatigue, tapering removes fatigue to reveal peak capacity

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3
Q

peak performance usually occurs wehn

A

7-14 days after beginning tapering

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4
Q

4 physiological mechanisms behind tapering (well 4 like categories - examples within them)

A

decreased cortisol, increased testosterone = improved hormonal profile

increased glycogen resynthesis and mitochondrial efficiency

decreased inflammation, increased muscle contractile properties

improved HRV, parasympathetic recovery

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5
Q

what happens to fibre types in tapering

A

get a shift to type IIx

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6
Q

tapering reduces …

A

CNS stress > restores neural drive and motor cortex excitability

this is due to reduction in cortisol

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7
Q

tapering reduces CNS stress which leads to improved

A

motor unit recruitment

rate coding (faster firing rate)

synchonrisation of motor units

inter-muscular coordination

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8
Q

tapering increases

A

rate of force development

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9
Q

what are the mechanisms of tapering that lead to increased rate of force development

A

reduced neuromuscular inhibition

improved muscle stiffness and tendon compliance

enhanced firing speed of fast twitch fibres

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10
Q

lower muscle damage from tapering means

A

clearer neuromuscular signalling

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11
Q

reduced co-contraaction from tapering means

A

better economy of movement

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12
Q

why is tapering important (3 reasons)

A

reduces fatigue while maintaing or even increasing fitness (fitness fatigue model)

improves neuromuscular function, psychological readiness and technical sharpness

leads to supercompensation : enhanced performance due to reduced training stress + recovered symptoms

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13
Q

essential components in tapering include a change in one of what three variables

A

volume

frequency

intensity

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14
Q

best performance outcomes occurred in a study when volume intensity and frequency were altered how in taper

A

volume : reduced by 41-60%

intensity : maintained or slightly increased

frequency : reduced by <20%

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15
Q

why reduce volume and not intensity

A

volume reduces cumulative fatigue

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16
Q

why is intensity maintained or slightly increased in tapering

A

preserves CNS adaption like power (higher decay rates)

competition ready : we want them training at competition intensity, you need to train the way you will compete

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17
Q

frequency reduced by <20% in tapering keeps ….

A

technical and skill elements sharp

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18
Q

what happens if you reduce both volume and intensity

A

leads to neuromusclar detraining

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19
Q

what happens in people who detrain compared to those who taper

A

people could maintain performance in tapering group where as detraining group had a decrease in performance

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20
Q

what are the physiological effects of reducing volume and intensity

A

decreased motor unit recruitment

decreased muscles stiffness

decreased rate coding

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21
Q

what are the psychological effects of reducing volume and intensity

Study These Flashcards
A

psychological disengagement

decreased arousal

22
Q

what are the three main tapering methods

Study These Flashcards
A

linear

step

exponential

23
Q

what is linear taper

Study These Flashcards
A

gradual reduction in volume over time

long taper (2-4 weeks)

24
Q

who is linear taper often seen

Study These Flashcards
A

typically seen in more endurance athletes

25
what is step taper
sudden reduction in volume (e.g 50%)
26
a step taper is usually (duration)
shorter taper (1 week)
27
step is useful in what type of sports
where the athlete has many competition periods, they need to have multiple peaking seasons
28
what is an exponential taper
fast or slow decay in volume using non linear or curvilinear approach
29
exponential taper is common in
endurance or mixed energy sports
30
two types of exponential taper
fast decay : rapid volume drop early then levels off slow decay : small drop at first, bigger towards the end
31
5 factors that influence tapering design
1. sport tyoe 2. training age and load tolerance 3. competition schedule 4. performance goals and readiness 5. previous taper responses
32
what is the taper strategy for strength / power athletes
shorter, higher intensity taper
33
novices / intermediates may need a ...... taper (and why)
short taper due to lower accumulated fatigue neuromuscular systems are slightly less developed so more resistant to fatigue
34
advanced / elite athletes often need a ..... taper (and why)
often need a longer taper to shed greater fatigue without losing adaptation they can accumulate more fatigue over time
35
what would the taper be like for a single peak season
longer taper (2-4 weeks) is feasible structured plan with progressive reduction in load peak aimed at championship or final race/game
36
what would the taper be like for a mutli peak season (4)
use mini tapers before key games (2-3 days) in season undulating periodisation to cycle intensity and load prioritise recovery weeks after major performances maintain "performance readiness" rather than true peak
37
what should be used to assess fatigue and monitor response to taper
readiness metrics (jump height, HRV, RPE
38
if an athlete feels "flat" what should you do with their taper
maintain or increase intensity and decrease volume
39
taper responses are highly ...
individual
40
what is important to know about previous tapers
how did they respond last season did they peak too early ? too late? use trial and error with consistent monitoring
41
simple decision tree for tapering (3 steps)
what is the sport how long is the athletes peak window how does the athlete typically respond
42
4 core principles of in season strength maintenance
1. train with high intensity, low volume 2. frequency : 1-2 sessions per week 3. exercise selection : prioritise neuromuscular quality 4. auto-regulation and monitoring
43
what should intensity and volume look like for maintaining in season strength
intensity : maintain >85% 1RM on core lifts to retain neuromuscular adaptations volume : reduce sets and reps to minimum effective dose (2-3 sets and 2-4 reps)
44
for in season strength maintenance frequency 1 x week can ...
maintain strength and power if intensity is high
45
for in season strength maintenance frequency 2 x week can ...
ideal for advanced athletes or during lighter match periods
46
what is a micro-dosing strategy for in strength season maintenance (frequency)
short (<30min) target sessions around game or practice days
47
to maintain strength in season what is the exercise selection to prioritise neuromuscular quality
use low fatigue, high neuromuscular quality
48
to maintain in season strength what auto regulation and monitoring should be used
use RPE, velocity based training or jump height testing to adjust loads based on daily readiness
49
what are objective tools for monitoring in season strength maintenance
bar speed tracking CMJ or squat jump
50
what are the subjective tools for monitoring in season strength maintenance
wellness questionnaires RPE based set targeting
51
with tapering prioritise neruomuscular demand over
hypertrophy

SPEX 305 (23 decks)

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