Podcast
Questions and Answers
What principle emphasizes the importance of using appropriate stimulus to ensure adaptation in training?
What principle emphasizes the importance of using appropriate stimulus to ensure adaptation in training?
The principle of specificity indicates that training exercises should be distinctly different from performance activities.
The principle of specificity indicates that training exercises should be distinctly different from performance activities.
False
What is a key factor in managing fatigue during training programs?
What is a key factor in managing fatigue during training programs?
Variation
The principle stating that performance will decline if training is not consistently applied is known as __________.
The principle stating that performance will decline if training is not consistently applied is known as __________.
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Match the terms related to training principles with their corresponding descriptions:
Match the terms related to training principles with their corresponding descriptions:
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What is the primary focus of the General Adaptation Syndrome?
What is the primary focus of the General Adaptation Syndrome?
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Overtraining occurs when there is sufficient recovery between training sessions.
Overtraining occurs when there is sufficient recovery between training sessions.
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What are the consequences of insufficient recovery in training?
What are the consequences of insufficient recovery in training?
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The response to training can be described using the __________ relationship, which helps determine the appropriate amount of exercise needed for adaptation.
The response to training can be described using the __________ relationship, which helps determine the appropriate amount of exercise needed for adaptation.
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Match the following terms with their descriptions:
Match the following terms with their descriptions:
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Which of the following best describes the purpose of periodization in training?
Which of the following best describes the purpose of periodization in training?
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Fatigue management strategies should focus primarily on increasing training loads without considering recovery.
Fatigue management strategies should focus primarily on increasing training loads without considering recovery.
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What is a potential consequence of chronic overtraining?
What is a potential consequence of chronic overtraining?
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What is the primary focus of a microcycle in training design?
What is the primary focus of a microcycle in training design?
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Meso cycles are typically planned for several months.
Meso cycles are typically planned for several months.
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What is the purpose of varying the training demand within a microcycle?
What is the purpose of varying the training demand within a microcycle?
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The longest division of training cycles is called a __________.
The longest division of training cycles is called a __________.
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Match the training cycle terms with their durations:
Match the training cycle terms with their durations:
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What does the term 'overtraining' refer to in strength training?
What does the term 'overtraining' refer to in strength training?
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Increased intra-microcycle variation is beneficial for athlete development.
Increased intra-microcycle variation is beneficial for athlete development.
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What is the 'dose-response relationship' in training?
What is the 'dose-response relationship' in training?
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General Adaptation Syndrome includes phases of __________, __________, and __________.
General Adaptation Syndrome includes phases of __________, __________, and __________.
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What is a key consideration in planning a training session?
What is a key consideration in planning a training session?
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Study Notes
Training Process
- Training is divided into macrocycles, mesocycles, and microcycles.
- A macrocycle is typically a year or a season.
- A mesocycle is a few weeks, often 1 month (4 microcycles).
- A microcycle is several days, normally 7 days.
- Sessions last for several hours or minutes and any sessions separated by >40 minutes are individual training sessions.
General Adaptation Syndrome (GAS)
- GAS describes the body's response to stress.
- It's comprised of three stages:
- Alarm: Initial stress response, performance may decrease.
- Resistance: Body adapts to stress, performance increases.
- Exhaustion: Continued stress leads to performance decline and potential injury.
Overtraining/ Non-functional overreaching
- Overtraining: Occurs when insufficient recovery between training sessions leads to exhaustion and performance decline.
- Non-functional overreaching: A short-term overload period before a competition, often lasting a few days, designed to enhance performance.
Dose Response
- The length of maximum performance is inversely related to the rate of gain.
- This implies that higher training intensity may lead to quicker but shorter performance gains.
Principles of Training
- Overload: Applying stress to promote adaptation (intensity and volume).
- Specificity: Training should mimic the activity being trained for.
- Variation: Changes in training to prevent adaptation plateaus and manage fatigue.
- Other relevant concepts:
- Accommodation: The body adapts to a consistent stimulus.
- Reversibility: Training gains are lost when training is discontinued.
- Individualisation: Training plans must adapt to individual needs.
- Recovery: Adequate rest is crucial for adaptation.
Training Design
- Repetition Max (RM) calculations are used to prescribe training intensity.
- We can estimate a 1RM from a known 8RM or vice versa.
Phases of Training
- The macrocycle is divided into:
- Preparatory Phase: Focuses on building a general foundation.
- Competitive Phase: Focuses on peak performance for competitions.
- Transition Phase: A period of rest and active recovery between training cycles.
Microcycles - General Design
- Objectives: Define the purpose of the microcycle.
- Training volume and intensity: Determine the amount and severity of training.
- Methods: Use a variety of training methods to create the desired stimulus.
- Competition proximity: Modify training intensity based on upcoming competitions.
- Pre-season: Two or three peak microcycles.
- In-season: Only one training peak, with competitions replacing other potential peak days.
Microcycle Variation
- Daily variation is crucial for recovery: Avoid adapting to the same training stimulus.
- Increasing variation with progression: As athletes become more advanced, greater intra-microcycle variation is needed.
- Advanced athletes adapt better to high loads: They can tolerate greater training volumes.
- Hard days followed by light days: Promotes recovery and adaptation.
- Competition accounts for 25% of weekly training load: This helps maintain performance while preparing for competition.
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Description
This quiz covers essential concepts in exercise science, including the training process, General Adaptation Syndrome, and the risks of overtraining. Test your knowledge on macrocycles, mesocycles, and the body's response to stress. Perfect for students and fitness enthusiasts!
