Perdiodisation

Question 1

Define Periodisation in exercise physiology.

Answer 1

The organised division of training into blocks, each with a goal and time-frame.

This approach helps in systematic training and recovery.

Question 2

What is a Macro-cycle?

Answer 2

A long-term training plan, typically over one year, to achieve a long-term goal.

Macro-cycles are essential for planning extensive training phases.

Question 3

What is a Meso-cycle?

Answer 3

A mid-term training plan, typically six weeks, to achieve a mid-term goal.

Meso-cycles help in focusing on specific training adaptations.

Question 4

What is a Micro-cycle?

Answer 4

A short-term training plan, typically one week, to achieve a short-term goal.

Micro-cycles are crucial for daily training adjustments.

Question 5

What is periodisation in training?

Answer 5

The organised division of training into specific blocks with specific goals and time frames

The aim is to ensure peak performance at the right time, avoid injury and burnout, and set realistic goals.

Question 6

What is the purpose of cycles in training?

Answer 6

To plan training effectively for competitions like the Olympic Games, World Championships, and national championships

Most athletes plan training on a yearly basis with three cycles.

Question 7

Define macro-cycle.

Answer 7

A long-term training plan typically over a one-year period aimed at achieving a long-term goal

It is broken down into several meso-cycles.

Question 8

Define meso-cycle.

Answer 8

A mid-term training plan over 4-16 weeks depending on the training phase

It aims to achieve mid-term goals and is broken down into several micro-cycles.

Question 9

What is the goal of a macro-cycle?

Answer 9

To achieve a long-term goal, such as a personal best at national championships

It is a comprehensive plan that spans a year.

Question 10

What is the goal of a meso-cycle?

Answer 10

To achieve a mid-term goal, such as maintaining general fitness over a transition phase

It is part of the larger macro-cycle.

Question 11

What is a micro-cycle in training?

Answer 11

A short-term training plan over 1-3 weeks

A micro-cycle aims to achieve a short-term goal, such as perfecting the sprint start technique.

Question 12

How long does a micro-cycle typically last?

Answer 12

1-3 weeks

Each micro-cycle is designed to focus on specific training objectives.

Question 13

What are the components of a micro-cycle?

Answer 13

• Sessions focusing on specific units
• Skill-based practices
• Flexibility training

Each session is tailored to achieve particular training outcomes.

Question 14

True or false: A micro-cycle can only focus on one type of training.

Answer 14

FALSE

A micro-cycle can include various types of training, such as skill-based practices and flexibility training.

Question 15

What are the three main phases within the periodised year of training?

Answer 15

• Preparatory phase
• Competitive phase
• Transition phase

Each phase has specific focuses and training goals.

Question 16

During the Preparatory phase, what types of training are emphasized?

Answer 16

• General conditioning
• Aerobic training
• Mobility training
• Strength and conditioning

This phase is also known as ‘off-season and pre-season’.

Question 17

What is the focus of Preparatory phase 2?

Answer 17

Progressive overload and increased intensity of training

Sports-specific fitness becomes central, especially for events like the 400 m run.

Question 18

In the Competitive phase, what is the primary goal?

Answer 18

Maintain fitness developed in the preparatory phase and focus on strategies and tactics

This phase is also known as ‘competition season’.

Question 19

What happens during Competitive phase 3?

Answer 19

• Training load reduces
• Lower intensity periods
• Adequate rest days

The focus is on maintaining fitness while avoiding injury.

Question 20

What is tapering in the context of training?

Answer 20

A process to achieve peak performance by gradually reducing training load

This typically occurs two to three weeks prior to performance.

Question 21

What is the focus of Competitive phase 4?

Answer 21

Peak performance through tapering

Training intensity is maintained while volume is decreased by approximately one third.

Question 22

What occurs during the Transition phase?

Answer 22

• Active rest
• Recuperation
• Low-intensity aerobic work

This phase prepares athletes for the next preparatory phase.

Question 23

Fill in the blank: The Preparatory phase is also known as _______.

Answer 23

off-season and pre-season

This phase focuses on building a foundation for the upcoming season.