training programs - lesson 12

Question 1

what are the 3 energy systems?

Answer 1

• ATP/PC systems
• anaerobic glycolysis
• aerobic energy systems

Question 2

describe the ATP/Pc energy system

Answer 2

• no oxygen required (anaerobic)
• very fast energy supply
• fuel source = creatine phosphate
• very limited ATP produced
• no by-products
• 0-10 sec duration
• cause of fatigue = limited supply of ATP/PC
  e. g. power activities

Question 3

describe the anaerobic glycolysis energy system

Answer 3

• no oxygen required
• fast energy supply
• fuel = carbs (glucose)
• limited ATP production
• by products = lactic acid
• up to 1 minute
• fatigue = lactic acid production
  e. g. sprint activity

Question 4

describe the aerobic energy system

Answer 4

• oxygen required (aerobic)
• slow energy supply
• fuel = carbs + fats
• unlimited ATP production
• by products = CO2, H2O + heat
• duration = forever
• fatigue = glycogen supply
  e. g. long duration (marathon)

Question 5

what is periodization?

Answer 5

= dividing of training program into phases/blocks of time with specific objectives to produce optimal performance
- involves varying volume + intensity of training

Question 6

what are the benefits of periodization?

Answer 6

• help avoid staleness, overtraining + burnout
• ensures proper application of the principle of progressive overload in the physical conditioning of the player
• minimizes the likelihood of injuries
• improves psychological, technical, and tactical levels of players
• plans for athletes to peak at right time
• plans for rest and recovery

Question 7

what are the three phases of training?

Answer 7

1. pre-season = prep phase
2. in season = comp phase
3. transition phase = offseason

Question 8

describe pre-season

Answer 8

• goal = prep athlete for demands of upcoming season
• establish an aerobic fitness base
• achieved through high volume at medium-high intensity
• resistance training to build strength
• increase game specifics towards the end

Question 9

describe in season

Answer 9

• training matches game intensity
• volume reduced - allows recovery time
• fitness maintained
• recovery + specificity is crucial

Question 10

describe the transition phase

Answer 10

• low training volume + intensity
• allows for full psychological + physical recovery
• aerobic fitness maintained as much as possible