Training Programs

Question 1

Periodisation

Answer 1

• Dividing into periods, or phases, which vary in purpose, length and intensity.
• Progressive overload
• Have to write out a plan

Question 2

Macrocycle

Answer 2

• Usually entails years
• Long term goals
• Generally similar from year to year

Question 3

Mesocycle

Answer 3

• Generally the training months

- Longish term goals

Question 4

Microcycle

Answer 4

• Typically lasts 5-10 days
• Short term goals
• Can include tapering
• Can be build up to comp

Question 5

Tapering

Answer 5

• Final phase of tapering program prior to a major event
• Involves a gradual reduction in training volume while maintaining intensity
• Should minimise fatigue

Question 6

Benefits of Tapering

Answer 6

• Increased maximum oxygen uptake
• Increased diameter and cross-sectional are of muscles
• Increased muscle glycogen storage
• Increased strength and power

Question 7

Overtraining

Answer 7

• The result of rigorous training, causes the body to be severely depleted.
• Onset muscle soreness

Question 8

Hydrotherapy

Answer 8

• Body reacts to immersion in water with:
  
  • Changes in HR
  • BP
  • Blood Flow
• Temp of water determines blood flow.
  
  • Cold = reduced
  • Hot = increased

Question 9

Cryotherapy

Answer 9

• Use of cold treatments
• Reduces blood flow to extremities
• Blood vessels constrict
• Heart Rate slows
• Reduces inflammation, spasm and pain.

Question 10

Compression Clothing

Answer 10

• Increased blood flow
  
  • Allows for greater amounts of oxygen to reach muscles
• Improvement in circulation

Question 11

IV Drip

Answer 11

• Used to rehydrate immediately.

Question 12

Overtraining

Answer 12

• Trying to improve too much at once
• Results in being fatigue and performance and results going down
• Does more harm than good

Question 13

RICER

Answer 13

• Rest
• Ice
• Compression
• Elevation
• Referral