U4AoS2 - Training Implementation Principles

Question 1

What are the phases of a yearly training program?

Answer 1

1. Preparatory phase (preseason)
2. Competition phase
3. Transition phase

Question 2

What is the preparatory phase?

Answer 2

First phase in a yearly training program to develop and maintain fitness requirements and improve energy systems.

Question 3

How long does the preparatory phase last for?

Answer 3

4 - 10 weeks

Question 4

What is the aim of the preparatory phase?

Answer 4

To provide suitable fitness and skill base for the phases.

Question 5

What are the parts of the preparatory phase?

Answer 5

1. General preparation
2. Specific preparation
3. Competition

Question 6

Preparatory - General preperation

Answer 6

• fitness testing
• high volume, low intensity
• focus on aerobic training and strength

Question 7

Preparatory - Specific Preparation

Answer 7

• reduction in volume
• increase intensity
• greater variety
• game specific training
  2 - 6 weeks

Question 8

Preparatory - Competition

Answer 8

Match Practice

Question 9

How long does the competition phase last for?

Answer 9

3 - 6 months

Question 10

What is the aim of the competition phase?

Answer 10

• maintain fitness
• refine skill development
• focus on strategy

Question 11

What are the components of the competition phase?

Answer 11

1. Pre-competition
2. Competition
3. Recovery

Question 12

Competition: pre-competition

Answer 12

• refine skills, strategies, tactics
• move to competition intensity
• practise matches

Question 13

Competition: competition

Answer 13

• maintain fitness through recovery
• modify intensity/time of training in preparation for games
• focus on tactics and strategies

Question 14

Competition: Recovery

Answer 14

Decrease the likelihood of injury ensuring the athlete is physiologically/psychologically ready

Question 15

How long does the transition phase last for?

Answer 15

6 - 12 weeks

Question 16

What is the aim of the transition phase?

Answer 16

To provide the athlete with a physiological and psychological break.

Question 17

What are the phases of the transition phase?

Answer 17

1. Recreational activity
2. Variety

Question 18

Transition - recreational activity

Answer 18

• low intensity activity
• 2x per week for maintenance
• may include a full break

Question 19

Transition - variety

Answer 19

• cross training maintaining base level of fitness
• focus on enjoyment and recovery
• allows body and mind to recover

Question 20

Important factors to remember about the transition phase

Answer 20

• must be a balance between recovery and maintenance of training
• nutrition and diet monitored to prevent body weight fluctuations

Question 21

What is the aim of peaking and tapering?

Answer 21

To be at the best for competitions

Question 22

What is peaking?

Answer 22

Planning of training so optimum performance is reached at a specific time (physically/psychologically)

Question 23

What is tapering?

Answer 23

Reduction of training volume allowing time for extra recovery and full replenishment of fuel stores.

Question 24

How is tapering applied?

Answer 24

• athlete must be mentally refreshed and focused
• reduction in training volume
• maintain intensity/decrease frequency

Question 25

When is tapering not suitable?

Answer 25

sports requiring weekly competitions

Question 26

Benefits of tapering

Answer 26

- provides physiological/psychological break - provides time for injury treatment - replenishment of fuels - increase red blood cell volume - repair of muscle microtrauma

Question 27

What is the purpose of training?

Answer 27

facilitate chronic adaptations in the desired fitness components, energy systems and muscle groups to improve performance

Question 28

Warmup

Answer 28

- prepares body for conditioning phase - increases delivery of oxygenated blood and body temperature

Question 29

What should a warmup include?

Answer 29

- activity specific - commence with light intensity aerobic activity, dynamic ROM exercises and sport specific activity

Question 30

What is the general phase of a warmup?

Answer 30

5 - 10 minutes of low intensity aerobic activity

Question 31

What is the Dynamic phase of a warmup?

Answer 31

dynamic flexibility exercises - increase joint/muscle mobility - replicate joints/muscles used in a game

Question 32

What is the sport specific phase of a warmup?

Answer 32

- replicate game movements - higher intensity specific movements - agility, speed, acceleration

Question 33

What is the purpose of the sport specific phase of the warmup?

Answer 33

Prepares body for the required intensity, increases neuromuscular efficiency and muscle reaction speed.

Question 34

What are the parts of the conditioning phase?

Answer 34

Skill development and fitness conditioning

Question 35

What is the skill development phase?

Answer 35

- provide practice of skills, game plans, tactics and strategies

Question 36

When should the skill development phase be implemented?

Answer 36

Either before or after conditioning Before: less fatigue, more alert, better focus

Question 37

Why might the skill development phase be performed after the fitness conditioning phase?

Answer 37

Practicing skills with fatigue replicates game conditions

Question 38

What is the fitness conditioning phase?

Answer 38

develop/maintain - fitness components - muscle groups - energy systems - motor skills

Question 39

What is the purpose of a cooldown?

Answer 39

return to pre-exercise state as fast as possible (physiologically and psychologically)

Question 40

Active recovery

Answer 40

- maintain elevated HR - prevent venous pooling - activate skeletal pump - removes metabolic waste - rapid return to pre-exercise state

Question 41

Passive recovery

Answer 41

- rebuilds PC stores at fastest rate - static, passive, PNF or slow active stretching

Question 42

What are the benefits of static stretching?

Answer 42

- increase ROM - decrease muscle tension/soreness - decrease risk of injury - reduce DOMS by aligning muscle fibres - assist removal of metabolites

Question 43

Why do we monitor training?

Answer 43

- provides record of training through FITT - monitor injury - motivator - manage training load - understand when to appl progression - periodise training - monitor factors

Question 44

How is training monitored?

Answer 44

- digital trackers - apps - training diaries

Question 45

Physiological Factors

Answer 45

Information about the body's physical functioning in response to training

Question 46

Example of physiological factors

Answer 46

- energy levels - HR responses - muscle soreness - sleep patterns - nutritional information - respiratory rate - fluid loss

Question 47

Psycholgical factors

Answer 47

understanding of mental readiness and capacity to train and perform ie. emotional, thoughts feelings

Question 48

Psychological examples

Answer 48

- confidence levels - arousal levels - stress levels - goal setting

Question 49

Sociological factors

Answer 49

Provides information about the broader social, cultural environmental factors that contribute to performance

Question 50

Sociological examples

Answer 50

- temperature/weather conditions - training time/day - time of training - type of session - place/location - partners

Question 51

Training diary

Answer 51

detailed accounts of the type, duration, psychological and physiological records