A.3.1 Quality of training

Transition: Physically and mentally need time off to recover due to post-season fatigue Preparation: improve overall fitness for upcoming competition Competition: maintain physical condition and optimise performance

Specificity: directly aligned with the specific sport Progressive overload: gradual increase in training intensity (FITT) Recovery: the body repair after training to prevent overtrianing Variety: incorporating different exercises to prevent boredom Reversibility: fitness gains are lost when trainign is reduced

training into phases to optimise performance at a peak time while allowing for recovery It is orginaised int macrocycles, mesocycles and microcycles

The longest period, typically lasting a year or more. it includes all training phases and recovery periods

A smaller training cycle within the macrocycle 3-4 months focusing on specific traning goals

The smallest training cycle, lasting a week. It involves detailed daily adjustemnts to intensity and rest

Short, high intensity exercises that don’t rely on oxygen for energy production

Longer duration, moderate intensity exercises that require oxygen for energy

The menstural cycle is a recurring series of hormonal changes that prepares the body for a potential pregnancy

• menstural phase (day 1-5) The shredding of the uterine lining - fatigue, cramping • Follicular phase (day 1-14) estrogen levels rise - muscle strength • Ovulatory phase (day 14) Estrogen peaks -optimal performance • Luteal phase (day14-28) estrogen levels drop - low to moderate intensity exercises

short term overloading - pushing the body beyond it’s normal limits for a brief period without sufficent recovery

Severe overload where the body experience chronic fatigue and decrease performance not enough time between trianing sessions for the body to repair and rebuild

the combination of intensity, frequency of training

Decrease strength and endurance Reduce sleep patterns Increase resting heart rate - remaining under stress

Muscle pain and stiffness that occur after intense exercise, usually within 24-72 hours cause by muscle tears that occur during eccentric muscle contraction

Mood disturbances - irritability, depression Burnout - lose passion for training and emotionally drained

Proactive approach to injury prevention that focuses on preparing the body for the demands of trianing

Injury prevention by fousing on weakness and key muscle groups Enhanced recovery Optimized perofmance