Training preparation

Question 1

training programmes

Answer 1

meticulously designed to meet the specific needs of a individual performer

Question 2

principles of training

Answer 2

specificity, progression, overload, variance, moderation, reversibility

Question 3

specificity

Answer 3

training should be relevant and appropriate for the individual sport, energy system, muscle fibre type and movement pattern

Question 4

progression

Answer 4

training demand should gradually increase over time to ensure the performer adapts and improves

Question 5

overload

Answer 5

training intensity should be above the performers comfort zone to place stress on the body to force adaptations
- four components: FITT

Question 6

variance

Answer 6

training should include a range of exercises to prevent boredom, maintain motivation, and limit overuse injuries

Question 7

moderation

Answer 7

training must be appropriate for the performer to adapt while maintaining a healthy balanced lifestyle

Question 8

reversibility

Answer 8

training must be maintained to prevent deterioration in performance

Question 9

periodisation

Answer 9

organised division of training into specific blocks to ensure a performer peaks at the correct time

Question 10

macro-cycle

Answer 10

• long term training plan typically over a year
• aiming to achieve a long term goal e.g. PB at national championships
• broken down into mesocycle

Question 11

meso-cycle

Answer 11

• mid term training plan over 4-16 weeks
• aims to achieve a mid-term goal
• broken down into micro-cycles

Question 12

micro cycles

Answer 12

• short term training plan over 1-3 weeks
• short term goal e.g. perfecting a sprint start technique

Question 13

preparatory phase

Answer 13

off/pre season, Time of the year when general, sport specific and skill based fitness is in the focus

Question 14

preparatory phase 1

Answer 14

during off-season, general conditioning to build a base for pre-sea, consists of: aerobic and mobility training, and strength and conditioning

Question 15

preparatory phase 2

Answer 15

pre season, progressive overload, training intensity +, comp and skill specific training

Question 16

competition phase

Answer 16

• training tapered (same intensity, reduced Vol) as comp starts to maximise glycogen stores
• tactics and game play is the focus

Question 17

transition phase

Answer 17

• active rest and recuperation
• low intensity aerobic work
• treatment of injuries