principles of training and periodisation

Question 1

what are the principles of training ?

Answer 1

guidelines for the design of safe and effective training

Question 2

what do POT help to do ?

Answer 2

• ensure training adaptations take place
• to increase a performers physical capacities

Question 3

what is training ?

Answer 3

• a programme of exercise
• designed to help performer reach specific fitness goals or targets by a specific time

Question 4

why is training important ?

Answer 4

to ensure individual performers physical capacities match their sporting requirements

Question 5

what are the principles of training ?

Answer 5

moderation
reversibility
specificity
variance
overload
progression
periodisation
testing
warm up
cool down

Question 6

what is specificity ?

Answer 6

• training must be geared towards demands of activity
• needs to be specific to the person doing it - age, ability, fitness levels
• relevant training
• specific adaptations - e.g movement patterns, fibre types, energy systems

Question 7

what is moderation ?

Answer 7

too much overload/progression leads to over training and burn out and overuse injuries

Question 8

in moderation what should the training plan include ?

Answer 8

• rest days
• a ratio of 3:1 = 3x hard & 1 easy day prevents overtraining

Question 9

what is reversibility ?

Answer 9

training adaptations are reversed if overload stops, e.g injury/holiday

• atrophy starts 48 hrs after activity

Question 10

what is variance ?

Answer 10

varied training methods/ strategies/ exercises helps to maintain motivation and prevent boredom/overuse injury

e.g varied strength training - circuit, M-gym, super- set, interval

Question 11

what is overload ?

Answer 11

body must be stressed/made to work harder than its normal intensity for adaptations to occur

Question 12

how can overload be adapted ?

Answer 12

changing frequency
intensity
time
type

Question 13

What is progression ?

Answer 13

• body adapts to a training load
• to ensure further adaptations are achieved
• a gradual increase in overload is required for adaptations

Question 14

what is periodisation ?

Answer 14

• division of training into smaller units with a specific Long term objective
• it attempts to optimise physiological peaks, preventing overtraining, maintaining motivation

Question 15

in periodisation, what are the cycles split into ?

Answer 15

macro (long term)
meso (intermediate term)
micro (short term)

Question 16

what is testing ?

Answer 16

• complete an appropriate PARQ test prior to planning
• so we can set training at an appropriate level
• to meet moderation and overload

Question 17

why should you test ?

Answer 17

to monitor and time progressive overload and rest periods

Question 18

what is a warm up ?

Answer 18

pulse raising/ mobility and dynamic stretching prepares the body physically and mentally for the exercise

Question 19

what is a cool down ?

Answer 19

at end of activity to speed up recovery process, involves pulse lowering, stretching (static)

Question 20

what is a micro cycle ?

Answer 20

• short term training block
• lasts 1-3 weeks
• a number of training sessions make up a recruitment unit

Question 21

give an example of a micro cycle ?

Answer 21

• 3x weekly resistance training sessions to develop strength endurance

1 unit = 1 training session

Question 22

what is the aim of a micro cycle ?

Answer 22

achieve a short term objective/goal (each unit may have its own objective in helping to achieve the overall meso/macro goal)

Question 23

what is a meso cycle ?

Answer 23

intermediate training block between 1-4 months (consists of micro cylces)

Question 24

what is the aim of a meso cycle ?

Answer 24

achieve a medium term goal e.g, strength/power

Question 25

give an example of a meso cycle ?

Answer 25

4 mesocycles of : rest recovery off season pre season competitive season

Question 26

what is a macro cycle ?

Answer 26

long term goal - 1 yr performance goal (consists of meso cycles)

Question 27

what is the aim of a macro cycle ?

Answer 27

to achieve an important overall long term goal

Question 28

give an example of a macro cycle ?

Answer 28

1 yr goal to reach national qualifying time

Question 29

what is a 4+yr goal e.g the olympic games known as ?

Answer 29

megacycle

Question 30

what are the benefits of periodisation ?

Answer 30

- help build physiological peak at correct time e.g olympics - each block is desgined to prepare a specific performance component - variance training split into smaller units to maintain motivation / avoid boredom/ burnout/ injury - ensures training goals and aims are realistic and achievable within time frames

Question 31

what is the transition, active rest recovery stage ?

Answer 31

- allows the body to recuperate from competitive season - low intensity/activity to keep healthy, e.g swimming

Question 32

what is prepatory stage 1/ off season ?

Answer 32

- build a good base/fitness level - 3.g O2 capacity / flexibility / strength / fartlek

Question 33

what is prepatory stage 2/ pre season training ?

Answer 33

- training intensity and volume increases and becomes more specific - focus on more fitness components important for event/activity - training involves skill/competition specific work - reach peak performance level prior to competitive season

Question 34

give an example of pre season training ?

Answer 34

- e.g doing friendly swimming races - developing speed/specific energy systems / specific types of strength training

Question 35

what is the competitive stage/ competitive season training ?

Answer 35

- maintaining existing levels of fitness - staying injury free - periods of tapering - e.g focus on technique not fitness before competitive season

Question 36

what is tapering ?

Answer 36

- a reduction in the training load - to attempt to reduce the physical and psychological stress of training - to optimise sports performance

Question 37

what are the key elements of tapering ?

Answer 37

- decreasing training volume and maintaining intensity 2-3 weeks before competition - maintain training intensity - decrease training volume by a third

Question 38

what are the benefits of tapering ?

Answer 38

- decreased volume improves recovery whilst increased enzymes, hormones, muscles, to build more proteins - high intensity work prevents detraining - shows improvement in performance by 2-4%

Question 39

what is exponential tapering ?

Answer 39

- performer drastically reduces the volume daily leading up to their event - fast exponential - most recommended tapering method

Question 40

what is step tapering ?

Answer 40

performer significantly drops volume and then sustains to competition day

Question 41

give an example of step tapering ?

Answer 41

60 miles a week to 24 miles a week until race day

Question 42

what is linear tapering ?

Answer 42

performer decreases training load progressively each day until the event until they reach a 30% reduction in run distance