Periodisation and Overtraining
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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. (C), It allows the client to prepare for the training sessions in advance and avoid last-minute scrambling. (E), It enhances the client's motivation by offering a clear plan to follow. (F), It helps set achievable goals for the client to track their progress. (G)</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 (C)</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 (C)</p> Signup and view all the answers

During which months is the General Preparation phase primarily conducted?

<p>March to June (C)</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) (A)</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 (C)</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 (D)</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 (D)</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 (B)</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 (A)</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 (B)</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 (B)</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 (B)</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 (C)</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 (C)</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 (A)</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 (C)</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 (D)</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 (D)</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 (D)</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 (A)</p> Signup and view all the answers

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

<p>Specific Preparation Phase (B)</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 (D)</p> Signup and view all the answers

What is the primary goal of periodisation in training?

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

Which principle involves progressively increasing training loads to enhance performance?

<p>Overload (A)</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 (B)</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 (B)</p> Signup and view all the answers

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

<p>Rest and rejuvenation (D)</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 (A)</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 (D)</p> Signup and view all the answers

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

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

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

<p>Periodisation (B)</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 (B)</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 (C)</p> Signup and view all the answers

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

<p>Linear (B)</p> Signup and view all the answers

What is a characteristic of non-linear periodization?

<p>Variability in training volume and intensity occurs regularly (C)</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 (D)</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 (A)</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 (C)</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 (C)</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 (C)</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 (D)</p> Signup and view all the answers

Flashcards

Programme Planning Stages

The four stages in designing an exercise program: Needs Analysis, Programme Prescription, Programme Implementation, and Programme Evaluation.

Needs Analysis

The first stage of programme planning where you assess the client's background, fitness level, goals, and other relevant factors.

Programme Prescription

Designing the specific exercise program based on the needs analysis.

Programme Implementation

Putting the exercise program into action.

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Programme Evaluation

Assessing the effectiveness of the exercise program and making adjustments as needed.

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Periodisation

Organised training into distinct periods (phases or cycles) to maximize training adaptation and minimise overtraining risk.

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Macrocycle

The largest training cycle, typically one year.

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Mesocycle

A subdivision of a macrocycle, typically lasting several weeks or months.

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Microcycle

The smallest training cycle, usually one week or less.

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Linear Periodisation

Gradually increasing intensity from low to high, while reducing volume.

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Non-Linear Periodisation

Varying intensity and volume over the training cycle for optimal outcomes.

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Overtraining

A condition resulting from excessive training without sufficient rest or recovery.

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Athlete Performance Training Principle

Rules that guide the process to help clients achieve maximum benefits while reducing injury risks, including Overload, Adaptation, Progressive Overload etc.

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Stress Adaptation

The body's response to training stress, leading to changes in performance and capability.

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FITT Principle

Frequency, Intensity, Time, and Type of exercise.

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Warm-up

Preparing the body for exercise.

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Cool-down

Easing the body back to its resting state after exercise.

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Progression

Gradually increasing the difficulty or intensity of training over time.

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Accumulation

Building up training volume and intensity gradually to reach the desired level.

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Specificity

Ensuring the exercises and training methods are relevant to the sport or goal.

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Individualization

Designing a program specific to the individual's needs, goals, and abilities.

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Bridging the Gap

The process of guiding a client from their current physical state to their desired fitness level.

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Program Failure: Reasons

Common reasons why programs may fail to achieve results: Client not following the plan, incorrect intensity, lack of fitness testing, or focusing on personal preferences instead of client needs.

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Planning Importance

Planning is essential because it helps to ensure the program is tailored to the client's needs, prevents wasted time and effort, and increases the odds of success.

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What is periodisation?

Organising training into distinct periods (phases or cycles) to maximise training adaptation and minimise the risk of mal-adaptation.

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Periodisation's Goals

To promote long-term development, optimise performance at a specific time, target specific outcomes, and manage training stress to prevent overtraining.

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Pre-season

Developing the foundation of aerobic endurance, muscular strength, speed and sports specific skills.

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In-season

Enhancing the systems needed for key races, including advanced training abilities like muscular endurance and power.

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Off-season

Rest and rejuvenate from competition, remain active with reduced workout hours, often training in other aerobic activities.

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Key Training Areas (KTA)

The most important training areas that need to be addressed to achieve the client's goals.

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Traditional Periodisation

A classic training model where volume decreases and intensity increases over time, with consistent progression.

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Step-wise Periodisation

Similar to traditional, but with a step-wise decrease in volume over specific intervals.

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Undulating Periodisation

A training approach that involves regular fluctuations in volume and intensity, without a linear increase in intensity.

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Overreaching

A short period of increased training volume or intensity followed by a return to normal training, aiming to promote greater adaptation.

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Non-Linear Periodisation within a Meso Cycle

Using non-linear principles within a specific mesocycle, with light and heavy weeks or days.

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What is Macrocycle?

The biggest training cycle, usually a year long, covering all training phases from pre-season to off-season.

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What is the goal of the Macrocycle?

To peak athletes' performance at the right time, often for major championships by balancing training stress and adapting to achieve optimal results.

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What is the Microcycle ?

The smallest training cycle, usually a week, focusing on specific training goals for that period.

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What is "General Preparation"?

A training phase that builds a base of fitness, strength, and skills during the off-season.

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What is "Specific Preparation"?

A phase focused on training that directly relates to the athlete's specific sport, usually leading up to competition.

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Periodisation Programming

A structured training approach that manages the stress-rest cycle for optimal performance improvement.

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Annual Periodised Plan - Phases

A yearly training plan divided into distinct phases: General Preparation, Specific Preparation, Pre-competition, Competition, Taper/Peak, Relaxation, Off-season.

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General Preparation Phase

The initial phase of training that focuses on building a foundation for the sport, developing basic fitness, and increasing muscle mass and strength.

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Specific Preparation Phase

A continuation of the General Preparation phase, transitioning to more sport-specific training, working on systems that improve easily, and increasing training volume further.

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Pre-Competition Season Phase

The phase where athletes prepare specifically for competition, with peak volume potentially reduced and intensity increased to maintain fatigue levels.

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Competition Season Phase

The phase where athletes focus on competition, prioritizing rest, significantly reducing total volume, and often reducing peak volume by half.

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Training Focus - General Preparation Phase

Develops a foundation for the event/sport, targets slow-changing systems like aerobic energy and long-term adaptations like muscle mass and strength.

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Training Focus - Specific Preparation Phase

Focus on sport-specific training, targeting systems that train more easily like anaerobic energy, speed, and power.

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Training Focus - Pre-Competition Season

Focus on preparing specifically for competition, potentially reducing volume and increasing intensity to maintain fatigue levels.

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Training Focus - Competition Season

Focus on competition, prioritizing rest and reducing overall training volume to maintain peak performance.

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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

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Related Documents

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

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