Week 9

Question 1

Pre-Season

Answer 1

1. build aerobic and anaerobic base and RSA
2. build intensity
3. sport specific training

Question 2

In-Season

Answer 2

• play
• recover
• conditioning to maintain fitness
• prep for next match

Question 3

external load
internal load

Answer 3

• external = how much is done/performance output (distance ran, load lifted, reps and sets)
• internal = how much effort completed (HR monitors, blood lactate, RPE)

Question 4

IMUs

Answer 4

• inertial measurement units giving internal and external load (kinetics and heart rate)

Question 5

3 factors increasing injury risk

Answer 5

• accumulated training load without proper recovery
• sudden increase in load
• changes in acute load

Question 6

acute to chronic working ratio (ACWR)

Answer 6

acute / chronic load
- <0.8 = undertrraining (higher risk)
- 0.8 - 1.3 = optimal (lowest risk)
- >1.5 = danger (highest risk)

Question 7

rolling average (RA) model + and -

Answer 7

actual / chronic load
- +ves = simple and easy to interpret
-ves = less sensitive to acute changes

Question 8

exponentially weighted moving average (EWMA) model + and -

Answer 8

• +ves = sensitive to recent sessions and better predictor?
• -ves = complex and needs consistent data

Question 9

ACWR flaws

Answer 9

• not an injury predictor (some correlation)
• contradicting results in multiple studies
• doesnt account for different modes of training
• lacks context like recovery or sleep

Question 10

recovery priorities order (best to least)

Answer 10

1. sleep and downtime
2. nutrition and hydration
3. water immersion
4. compression/active recovery
5. massage

Question 11

sleep benefits

Answer 11

• promote HGH release for muscle growth and tissue repair
• repair glycogen energy storages
• reduces risk of over training, injury or illness

Question 12

sleep regulated by

Answer 12

• s = homeostatic process (released adenosine)
• c = circadian process (24 hour clock)

Question 13

2 main mechanisms for travel in team sports

Answer 13

1. travel fatigue (cramped conditions, mild hypoxia in airplanes, seasonal changes, etc.)
2. jet lag mechanisms (misalignment with internal circadian rhythm and external light-dark cycle)