Chapter 14: Training Program Design, Planning, Implementation and Evaluation

Question 1

Warm up:

Answer 1

allows a performer, both mentally and physically, to adjust to the demands of the activity to follow.

Question 2

Warmups Increases:

Answer 2

• Muscle temperature and therefore muscle elasticity
  
  • Core body temperature
  • Increases Heart Rate and respiratory rate and therefore blood flow
• Increased Enzymatic Activity

Question 3

Warm up Stages:

Answer 3

Stage 1:
- 5-10 mins of low to moderate intensity activity comprising of mainly just general aerobic exercises

Step 2:
- Specific movements with gradual intensity including dynamic stretches, agility, speed, acceleration and sport specific skills

Question 4

Conditioning Phase:

Answer 4

the main part of the exercise session where you specifically target the areas identified as weaknesses by your fitness testing as well as maintaining the requirements of your sport

• can be broken into a skill development phase and fitness conditioning phase

Question 5

Cool Down:

Answer 5

the performance of the same movement patterns at a reduced intensity after the conditioning phase to reduce the chance of muscle stiffness and assist in recovery

• Static or PNF stretching are most appropriate to use in a cooldown

Question 6

Cool Down Benefits:

Answer 6

• removal of metabolic by products
• reduced DOMS and therefore reduced muscular soreness
• Prevention of Venous Pooling
• Relaxation
• Improved Flexibility of Muscles

Question 7

Periodisation:

Answer 7

The systematic planning of physical training with the aim of reaching an optimal level of performance at the most important time of the year

• can be broken into macrocycles

Question 8

Macrocycle:

Answer 8

an annual plan that works towards peaking for a major competition

• E.g. pre-season, competition, offseason
• further broken down into mesocycles

Question 9

Mesocycle:

Answer 9

a 4-8 week cycle where there is a specific training emphasized

• E.g. a hypertrophy cycle, a strength/power cycle, peaking, active rest

Question 10

Peaking:

Answer 10

the ability for an athlete to reach their optimal fitness to perform at a predetermined competition

• as periods of intense training can have negative effects on athletes performances, a reduction in training load in preparation is necessary for optimal performance

Question 11

Tapering:

Answer 11

the pre-planned unloading in intensity and volume of training right before a competition to allow for extra recovery and for energy stores to be fully restored

Question 12

Benefits of Tapering:

Answer 12

• allows for the replenishment of fuel substrates
• provides an opportunity for psychological refreshment
• heightens enzyme activity
• increases red blood cell volume
• allows for repair of muscle micro-trauma

Question 13

Successful Tapering Techniques:

Answer 13

1. total training volume is reduced by 60-90%
2. the volume of high intensity training remains high
3. the level of difficulty is reduced by increasing recovery time
4. frequency of training is reduced slightly(up to 20%)
5. tapering period is 4-21 days
6. Apply a fast decay exponential taper design(greater reduction at the beginning of the taper before sustaining training load
7. activities performed during the taper is specific to the athletes competitive demands