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Lecture 7 : Intro Into Managing Training Effects - Periodisation Flashcards

(35 cards)

1
Q

What is periodisation the planning of

A

Strategic planning of performance peaks

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2
Q

in periodisation we build an adaptation to

A

build another one

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3
Q

explain how intensity, volume and sport specificity change as you get closer to competition in periodisation

A
  • intensity increases
  • sport specificity increases
  • volume decreases
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4
Q

periodisation is structured into what cycles

A

macro, meso and microcycles

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5
Q

what is general adaptation syndrome

A

a 3 stage model that describes the body’s physiological response to stress

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6
Q

what are the three stages to general adaptation syndrome (GAS)

A
  1. alarm
  2. resistance
  3. exhaustion
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7
Q

what is the alarm stage in general adaptation syndrome (GAS)

A
  • initial reaction to a stressor
  • fight or flight response
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8
Q

what is the resistance stage in general adaptation syndrome (GAS)

A

if the stressor persists the body’s response systems maintain activation, with levels of stress related hormones and bodily arousal remaining high

the body enters this stage to adapt to the stressor

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9
Q

what is the exhausation stage in general adaptation syndrome (GAS)

A

long periods of stress (chronic stress) eventually exhausts the body’s defence system

this is the stage stress related illnesses develop

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10
Q

overtraining can occur if stress is maintained without proper recovery, however if the athlete recovers adequately after a period of stress what can happen to performance

A

performance can rebound and increase beyond training levels

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11
Q

following the resistance phase of the body can enter the exhaustion / over training phase or it can enter another one what is this (stimulus fatigue recovery adaptation - similar to GAS)

A

super-compensation phase : new level of performance capacity that occurs in response to the adaptive response from the resistance phase

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12
Q

explain the supercompensation theory

A

the accumulation of fatigue from the sequential execution of similar training sessions, usually with a progressive increase in volume, is superimposed on one another

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13
Q

how can supercompensation be positive and negative

A

positive : if there is enough recovery so the athlete increases performance from the stressor and can continue to build on that

negative : if the athlete does not recover enough and performance is not increased so they are adding stress to their body + getting worse

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14
Q

what is the key aspects of the stimulus in order to get super compensation positive (2)

A

frequency and timing of the stimulus

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15
Q

what is stimulus fatigue recovery adaptation and what is this similar to

A

similar to GAS

with exercise we break down muscle, in recovery our body rebuilds this hopefully with adaptation - meaning there has been an increase prior to training

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16
Q

what is the problem with the supercompensation theory (4) (good luck #shit flashcard)

A
  • difficult to prove a specific training stimulus consistently targets the desired substrates
  • proposes the link between cause and effect is the same regardless of the strength of stimulus
  • body’s structural and metabolic responses to training stressor can vary depending on type and strength of stimulus
  • different substrates require unequal amounts of time for restoration
17
Q

what does the problems with the supercompensation theory make it difficult to decide

A

difficult to decide on the rest period between consecutive training sessions

18
Q

what are the acute changes to training

A

changes in sympathetic nervous and cardiovascular system

substrates and enzymes mobilize

19
Q

what are the immediate responses responses to training and what is the duration of this

A

changes in response to a single training session

direct physiological response to a training session

hours

20
Q

what are the cumulative responses to training and whats the duration

A

physiological adaptations that occur over several training sessions

days, months, years

21
Q

what is the type of relationship between fitness and fatigue (fitness fatigue theory)

A

inverse relationship

22
Q

(fitness fatigue theory) it is thought that when we introduce a training stressor… what happens to fitness adaptations and the accumulation of fatigue

A

fitness adaptations and the accumulation of fatigue occur simultaneously

23
Q

(fitness fatigue theory) it is not until the stressor is withdrawn that what happens

A

that fatigue dissipates and preparedness is increased

24
Q

according to the fitness fatigue theory : every training bout creates both ….. and ……., which summate to create …

A

every training bout creates both fitness and fatigue, which summate to create preparedness

25
what dissipates faster : fitness or fatigue and therefore what does this mean
fatigue dissipates faster than fitness, therefore allows for elevated preparedness with use of appropriate training strategies
26
the after effects of fitness and fatigue are what specific
exercise specific
27
what are the 4 stages to the stress continuum
- acute fatigue - functional overreaching - non functional overreaching - overtraining syndrome
28
training variation is very important both physically and psychologically why
lack of variation can lead to increased risk of overtraining, a higher injury risk as well as poor performance
29
what are short term residual effects and decay
anaerobic threshold, muscular strength and power and speed (days to weeks)
30
what are medium term residual effects and decay
cardiovascular system neuromuscular coordination months
31
what are long term residual effects and decay
musculoskeletal and motor nerve adaptions ("muscle memory") many years
32
what are three concepts of periodisation
training variation residual training effects and decay potentiation : sequential development of physical or motor abilities
33
what is meant by potentiation in relataiton to periodisation
what needs to be built first and then what happens closer to competition
34
if there are about 2 -3 macrocycles per year how many periods, mesocycles and microcycles will be in this
around 2 periods per marcocycle around 2/3 mesocycles per period (~4 weeks) around 4 microcycles per mesocycle (7 days)
35
4 reasons why periodisation is needed
1. optimising performance at predetermined points 2. promoting athletes long term development 3. structuring precise training interventions to target development of specific physiological and performance outcomes 4. managing the training stressors to reduce the potential for overtraining and interference