Periodisation and Overtraining
51 Questions
18 Views

Choose a study mode

Play Quiz
Study Flashcards
Spaced Repetition
Chat to lesson

Podcast

Play an AI-generated podcast conversation about this lesson

Questions and Answers

What is the purpose of the general preparation phase of an annual periodised plan?

The purpose of the general preparation phase is to build a foundation for the event/sport performance by training systems that are slow to change, such as aerobic energy system and increasing muscle mass and strength. This phase also focuses on overall fitness.

Explain the difference between linear and non-linear periodisation.

Linear periodisation involves a gradual increase in training intensity mesocycle by mesocycle, often used for single events like marathons. Non-linear periodisation introduces undulations in intensity from meso to meso, often used for extended periods like Olympians.

Describe the four stages of program planning and their function.

The four stages of program planning are needs analysis, program prescription, program implementation, and program evaluation. Needs analysis gathers information about the client's goals, current fitness levels, and any limitations. Program prescription uses the needs analysis to develop a specific training plan. Program implementation involves putting the plan into action and guiding the client through the training process. Program evaluation involves monitoring the client's progress and making adjustments to the plan based on the results.

Describe the three key training phases in periodised programming and provide an example of how they are incorporated into a triathlon training year.

<p>The three key training phases in periodised programming are pre-season, in-season, and off-season. In a triathlon training year, the pre-season would focus on building a base of aerobic fitness, strength, and endurance. This might involve long distance runs, swimming, and cycling sessions that gradually increase in volume and duration. The in-season phase targets race-specific training, focusing on building speed, power, and race-specific skills. This phase would involve interval training, shorter and more intense workout sessions. The off-season phase prioritizes recovery and regeneration, allowing the athlete to rest and recharge. This phase may involve active recovery activities like yoga, stretching, or light cross-training, helping to prevent overtraining and prepare for the next training cycle.</p> Signup and view all the answers

What are the three reasons why planning a training program is important?

<p>Planning encourages a smooth transition from “nice to do” to “need to do” activities, ensuring commitment.</p> Signup and view all the answers

What is the '10% rule' in training and why is it important?

<p>The 10% rule suggests that you should not increase your training volume or intensity by more than 10% per week. This guideline helps to prevent overtraining, injury, and burnout, ensuring the athlete can progress safely and sustainably.</p> Signup and view all the answers

What are the signs and symptoms of overtraining?

<p>Overtraining can manifest in numerous ways, including: persistent heavy, stiff, and sore muscles; persistent fatigue and a washed-out feeling; decreased ability to maintain training regimen; increased susceptibility to infections, colds, and headaches; nagging chronic injuries; sleep disturbances; decreased mental concentration and restlessness; increased irritability; depression; tachycardia or bradycardia; decreased appetite and weight; bowel movement changes; and absence of menstruation.</p> Signup and view all the answers

What are the factors for consideration in the design of exercise programs and the use of different exercise environments?

<p>There are several factors to consider when designing a training program and choosing exercise environments. These include: client's goals, training history, current fitness level, age, past injuries, access to facilities, client's preferences, risk factors, available resources, and overall safety. The choice of exercise environment can significantly impact a client's motivation, enjoyment, and overall progress.</p> Signup and view all the answers

What are the key training principles that guide coaches in ensuring athletes get the maximum benefit from their training regime?

<p>The nine key training principles that guide coaches are overload, adaptation, progressive overload, specificity, rest/recovery, tapering, individualization, reversibility, and maintenance. These principles ensure that training protocols effectively target the desired outcome.</p> Signup and view all the answers

Explain the term periodisation of training programs and explain the advantages of this type of program.

<p>Periodisation is the systematic organisation of training into distinct periods, called cycles or phases, to maximise the training adaptation while minimizing the risk of maladaptation. This approach allows the body to adapt and progress effectively over time. The advantages of periodised training include: optimization of performance at a specific time point, enhanced recovery and reduced risk of injuries, and the development of specific physiological, technical, tactical, mental, and behavioral outcomes.</p> Signup and view all the answers

What is the main focus of the specific preparation phase mentioned in the context?

<p>Transition into more sport-specific training with a focus on speed and power</p> Signup and view all the answers

What is the primary aim for the Macro Cycle as indicated in the context?

<p>Achieve peak cardio, power, and skill levels for championship performance</p> Signup and view all the answers

During which months is the General Preparation phase primarily conducted?

<p>March to June</p> Signup and view all the answers

In the weekly training plan, what type of workout is suggested for Wednesday in Micro 2?

<p>5 K Fartlek (250/750)</p> Signup and view all the answers

Which day of the week includes only rest periods in the training plan for all Micro phases?

<p>Monday</p> Signup and view all the answers

Which phase of the Annual Periodised Plan focuses on the development of specific skills and intensities based on the athlete's needs?

<p>Specific Preparation Phase</p> Signup and view all the answers

In the Needs Analysis stage of program planning, which factor has the least direct influence on workout design?

<p>Strength of competition</p> Signup and view all the answers

Which of the following is NOT considered a component of fitness in the context of fitness testing?

<p>Nutritional habits</p> Signup and view all the answers

During the Programme Implementation phase, which aspect is crucial for ensuring athlete adherence to the training schedule?

<p>Individual needs assessment</p> Signup and view all the answers

What is the purpose of the Evaluation phase in program planning?

<p>To continuously monitor and improve the training process</p> Signup and view all the answers

One of the important principles of athletic performance training is to avoid which of the following?

<p>Overtraining</p> Signup and view all the answers

Which of the following is a common reason for the failure of training programs?

<p>Inconsistent goals among group members</p> Signup and view all the answers

What is the primary goal during the General Preparation phase?

<p>Building a foundation for overall fitness and technique</p> Signup and view all the answers

How does training volume typically change from the General Preparation phase to the Specific Preparation phase?

<p>It gradually increases as sport-specific skills are introduced</p> Signup and view all the answers

What characterizes the Pre-Competition Season phase in terms of intensity and volume?

<p>Reduced volume but increased intensity to maintain fatigue levels</p> Signup and view all the answers

What is the main focus during the Competition Season phase?

<p>Resting and reducing volume to enhance performance</p> Signup and view all the answers

Which energy systems are targeted during the Specific Preparation phase?

<p>Anaerobic energy systems along with speed and power enhancements</p> Signup and view all the answers

What happens to the total training volume during the Competition Season compared to prior phases?

<p>It is significantly reduced to allow rest and performance</p> Signup and view all the answers

Which aspect best describes the Taper phase in the context of periodisation?

<p>A strategic reduction in training volume before competition</p> Signup and view all the answers

Why is the General Preparation phase important for advanced strength-trained athletes?

<p>It targets foundational adaptations that take longer to develop</p> Signup and view all the answers

During which phase is the peak training volume likely to be highest?

<p>Specific Preparation Phase</p> Signup and view all the answers

What is a critical transition that occurs during the Specific Preparation phase?

<p>Moving from generalized training to targeted sport-specific training</p> Signup and view all the answers

What is the primary goal of periodisation in training?

<p>Maximising training adaptation while minimising mal-adaptation</p> Signup and view all the answers

Which principle involves progressively increasing training loads to enhance performance?

<p>Overload</p> Signup and view all the answers

The phase characterized by the development of muscular strength and aerobic endurance occurs during which part of the training year?

<p>Pre-season</p> Signup and view all the answers

Identifying key training areas involves prioritizing what a client needs over what they want. Which term best describes this decision-making process?

<p>Need versus nice</p> Signup and view all the answers

What aspect is primarily addressed during the off-season of a training year?

<p>Rest and rejuvenation</p> Signup and view all the answers

In the context of planning, which component refers to the required time for the body to adapt to training stimuli?

<p>Training adaptation times</p> Signup and view all the answers

The structure of a training year includes which of the following phases?

<p>Pre-season, in-season, off-season</p> Signup and view all the answers

Which of the following is NOT a component of planning strategy in training?

<p>Recognize training interference</p> Signup and view all the answers

What describes the organized division of training into specific phases to enhance performance?

<p>Periodisation</p> Signup and view all the answers

What is the primary aim of a macrocycle in periodization?

<p>To achieve peak performance for a specific event</p> Signup and view all the answers

In the context of a mesocycle, what does the aim of 'peaking' refer to?

<p>To reach maximum performance capacity at the right time</p> Signup and view all the answers

Which type of periodization emphasizes systematic manipulation of volume and intensity over time?

<p>Linear</p> Signup and view all the answers

What is a characteristic of non-linear periodization?

<p>Variability in training volume and intensity occurs regularly</p> Signup and view all the answers

Which model describes a training cycle beginning with high volume and low intensity progressing to low volume and high intensity?

<p>Traditional</p> Signup and view all the answers

What effect does non-linear periodization have on psychological adaptations?

<p>It allows for regular changes in training stimulus, enhancing engagement</p> Signup and view all the answers

What best describes the purpose of an overreaching phase in training?

<p>To push beyond normal training intensities temporarily</p> Signup and view all the answers

In a microcycle, what is the typical time frame for the detailed breakdown of sessions?

<p>1 week</p> Signup and view all the answers

Which approach does the step-wise model utilize during its training progression?

<p>Decreasing repetitions at specific time intervals</p> Signup and view all the answers

What is the overarching goal of a mesocycle within a macrocycle?

<p>To build toward peak performance for a single aspect of training</p> Signup and view all the answers

Study Notes

General Preparation Phase

  • Aims to establish a strong foundation for the athlete's training throughout the year
  • Focuses on improving general fitness, increasing training volume, and developing fundamental movement skills
  • Emphasis on building a solid base of strength, endurance, mobility, and flexibility

Linear vs. Non-Linear Periodisation

  • Linear periodization: Gradual increase in training intensity and volume over time, with a clear progression from general to specific preparation
  • Non-linear periodization: Fluctuations in training intensity and volume within each training cycle (microcycle), allowing for recovery and adaptation

Program Planning Stages

  • Needs analysis: Assessments of the athlete's current abilities, strengths, weaknesses, and specific training goals
  • Program design: Develops a detailed training plan, considering factors like training frequency, intensity, duration, and type of exercise.
  • Program implementation: Putting the training plan into action, ensuring adherence to the schedule and making adjustments as needed
  • Program evaluation: Regularly monitoring the athlete's progress, making necessary adjustments to the program, ensuring it remains effective in achieving the desired outcomes

Key Training Phases

  • General Preparation (GPP): Focuses on building a foundation of fitness, strength, and body composition
  • Specific Preparation (SPP): Gradually shifts the focus towards sport-specific skills, strategies, and training loads
  • Competition: The final phase incorporating peak performance, competition, and recovery

Triathlon Training Example

  • GPP (Winter): Focus on building a strong aerobic base through swimming, cycling, and running, combined with strength and conditioning exercises
  • SPP (Spring): Increase training intensity and volume, incorporating specific triathlon training (e.g., brick sessions combining two disciplines)
  • Competition (Summer): Races and competitions with a focus on maintaining peak performance and recovery

Importance of Planning

  • Maximizes performance potential: Ensures a well-structured training program that delivers the right stimulus for improvement
  • Minimizes risk of injury: Reduces the likelihood of overtraining, burnout, and injury by providing planned rest, recovery, and progressive training
  • Improves motivation and discipline: Provides a clear roadmap for training and keeps athletes focused on their goals

The '10% Rule'

  • Suggests increasing training volume or intensity by no more than 10% per week to allow for sufficient recovery and adaptation
  • Helps prevent overtraining and injury, promoting healthy and gradual improvements in fitness

Overtraining Signs and Symptoms

  • Physical: Fatigue, muscle soreness, decreased performance, increased resting heart rate, sleep disturbances, decreased appetite
  • Psychological: Irritability, mood swings, loss of motivation, feelings of burnout, anxiety, depression

Exercise Program Design Factors

  • Individual's goals: What are the specific outcomes the individual wants to achieve?
  • Current fitness level: The starting point for training intensity and volume
  • Available time and resources: How much time can be dedicated to training and what equipment is available?
  • Exercise environment: The type of environment for training, such as gym, outdoors, or home
  • Lifestyle: The individual's daily routine, work, and social commitments

Key Training Principles

  • Specificity: The training program should directly target the specific skills and demands of the athlete's sport
  • Overload: Systematically increasing training intensity or volume to challenge the body and stimulate adaptations
  • Progression: Gradual increases in training intensity or volume over time, allowing for continuous improvement
  • Rest and recovery: Adequate rest and recovery time are crucial for muscle repair, energy replenishment, and adaptation to training stress
  • Individualization: Programs should be customized to match the athlete's individual needs, goals, and characteristics
  • Variety: Introducing variety into training to maintain motivation and prevent boredom, while challenging different muscle groups

Periodisation of Training Programs

  • A structured approach to training that divides the training year into distinct phases, each with specific goals and training methods
  • Advantages:
    • Optimized performance: Ensures athletes are peaking at the right time for competitions
    • Minimized injury risk: Reduces the likelihood of overtraining by incorporating periods of rest and recovery
    • Improved motivation and focus: Provides a clear structure and roadmap for athletes to follow

Studying That Suits You

Use AI to generate personalized quizzes and flashcards to suit your learning preferences.

Quiz Team

Related Documents

SS4073: Exercise Programming Past Paper PDF (NCEF, University of Limerick)

More Like This

Untitled Quiz
37 questions

Untitled Quiz

WellReceivedSquirrel7948 avatar
WellReceivedSquirrel7948
Untitled Quiz
55 questions

Untitled Quiz

StatuesquePrimrose avatar
StatuesquePrimrose
Untitled Quiz
18 questions

Untitled Quiz

RighteousIguana avatar
RighteousIguana
Untitled Quiz
50 questions

Untitled Quiz

JoyousSulfur avatar
JoyousSulfur
Use Quizgecko on...
Browser
Open
Browser
Browser