A.3 Response
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Training
Organised and repeated performance of structured exercise over a period of time goals in mind
Undertraining
Not providing the body with enough stimulation for performance to improve, by training too infrequent or low intensity
Overtraining
Training too often or extreem intensity over a prolonged period of time that can’t be phyiscally/mentally tolerated
Overreaching
Pushing the body beyond it’s limits for a short period of time
Principle: Specificity
To improve performance, training must be designed to match the sport’s demands
Principle: Reversibility
If regular training stops or is reduced, fitness adaptations and performance gains will be lost over time
Principle: Progressive overload
Gradually increasing the training demands on the body so it continues to adapt and improve - (FITT)
Principle: Recovery (rest)
Allows the body time to repair, adapt, and become stronger after training - good sleep - balanced diet (nutrition&hydration) - rest between trainings
Principle: Variety
Changing training methods to keep training interesting - reduce boredom - reduce overuse injuries
Principle: Periodization
Planning of training in phases (cycles) to optimize performance and prevent overtraining
What 3 phases are included in Periodization?
Transition (post-session) Preparation (Pre-seassion) Competition
Transition (Post-seassion)
Allow athletes to recover physically and mentally while maintaining an acceptable level of physical fitness - no longer than 5 weeks
Preparation (Pre-season)
Prepares the athlete to maximize their performance for the competition phase - lasts 3-6 months - general & specific phase
Preperation: General preparatory phase
Developing basic fitness and physical skills
Preparation: Specific preparatory phase
Training more specific skills and techniques required for that sport - taking part in lower competitions
Competition phase
Maintain general physical condition and continue improve sport-specific skills and break down trainings
What are the sub-phases of periodization?
Macrocycle Mesocycle Microcycle
Macrocycle
Training programme for an entire year or season
Mesocycle
A block of traning composed of several week-long microcycle
Microcycle
A weekly training programme
Baseline values and progress
knowing the athlete’s starting point and tracking their improvement over time
Training status
Current level of fitness and experience with training
Training programme consideration: Age
• Different age groups have different needs and limitations • Programmes should be tailored to the individual’s age group to ensure effectivness
Training programme consideration: Gender
• Biological males&females have different characteristics that affect training programme • e.g. testosterone levels