Lecture 7 : Intro Into Managing Training Effects - Periodisation

Question 1

What is periodisation the planning of

Answer 1

Strategic planning of performance peaks

Question 2

in periodisation we build an adaptation to

Answer 2

build another one

Question 3

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

Answer 3

• intensity increases
• sport specificity increases
• volume decreases

Question 4

periodisation is structured into what cycles

Answer 4

macro, meso and microcycles

Question 5

what is general adaptation syndrome

Answer 5

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

Question 6

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

Answer 6

1. alarm
2. resistance
3. exhaustion

Question 7

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

Answer 7

• initial reaction to a stressor
• fight or flight response

Question 8

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

Answer 8

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

Question 9

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

Answer 9

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

this is the stage stress related illnesses develop

Question 10

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

Answer 10

performance can rebound and increase beyond training levels

Question 11

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)

Answer 11

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

Question 12

explain the supercompensation theory

Answer 12

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

Question 13

how can supercompensation be positive and negative

Answer 13

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

Question 14

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

Answer 14

frequency and timing of the stimulus

Question 15

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

Answer 15

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

Question 16

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

Answer 16

• 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

Question 17

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

Answer 17

difficult to decide on the rest period between consecutive training sessions

Question 18

what are the acute changes to training

Answer 18

changes in sympathetic nervous and cardiovascular system

substrates and enzymes mobilize

Question 19

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

Answer 19

changes in response to a single training session

direct physiological response to a training session

hours

Question 20

what are the cumulative responses to training and whats the duration

Answer 20

physiological adaptations that occur over several training sessions

days, months, years

Question 21

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

Answer 21

inverse relationship

Question 22

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

Answer 22

fitness adaptations and the accumulation of fatigue occur simultaneously

Question 23

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

Answer 23

that fatigue dissipates and preparedness is increased

Question 24

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

Answer 24

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

Question 25

what dissipates faster : fitness or fatigue and therefore what does this mean

Answer 25

fatigue dissipates faster than fitness, therefore allows for elevated preparedness with use of appropriate training strategies

Question 26

the after effects of fitness and fatigue are what specific

Answer 26

exercise specific

Question 27

what are the 4 stages to the stress continuum

Answer 27

- acute fatigue - functional overreaching - non functional overreaching - overtraining syndrome

Question 28

training variation is very important both physically and psychologically why

Answer 28

lack of variation can lead to increased risk of overtraining, a higher injury risk as well as poor performance

Question 29

what are short term residual effects and decay

Answer 29

anaerobic threshold, muscular strength and power and speed (days to weeks)

Question 30

what are medium term residual effects and decay

Answer 30

cardiovascular system neuromuscular coordination months

Question 31

what are long term residual effects and decay

Answer 31

musculoskeletal and motor nerve adaptions ("muscle memory") many years

Question 32

what are three concepts of periodisation

Answer 32

training variation residual training effects and decay potentiation : sequential development of physical or motor abilities

Question 33

what is meant by potentiation in relataiton to periodisation

Answer 33

what needs to be built first and then what happens closer to competition

Question 34

if there are about 2 -3 macrocycles per year how many periods, mesocycles and microcycles will be in this

Answer 34

around 2 periods per marcocycle around 2/3 mesocycles per period (~4 weeks) around 4 microcycles per mesocycle (7 days)

Question 35

4 reasons why periodisation is needed

Answer 35

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