A2 OCR- Applications of the principlas of training

summary of the principlas of training and Meso, Macro and Micro-cycles

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  • Created on: 19-06-12 11:36
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Application of the principals of training
Remember: MRS ­ VOPP
Moderation
Doing too much too quickly can cause injuries to joints and soft tissue
If not enough is done then there will be no noticeable changes
Reversibility
Changes that occur during training will begin to reverse if training stops
Muscle cells begin to waste away after 48 hours of inactivity
Aerobic adaptations reverse quicker than anaerobic adaptations
Specificity
Specificity can be applied in two ways
1. THE INDIVIDUAL- everyone has a different rate of adaptation and responds differently to the
types of training
2. THE SPORT/ACTIVITY- energy system or muscles/joints used for particular activity
Variance
Vary training so it doesn't become tedious
Variation helps prevent strain injuries such as shin splints
Overload
The body works harder than normal capacity
This leads to the occurrence of adaptations
It is known as the TRAINING OR ADAPTATION ZONE
Overload is achieved by FITT: *Frequency (how often you train) *Intensity (How hard you
train) *Time (how long you train for) *Type (aerobic or anaerobic training)
Progression
Gradually increase training so the body keeps adapting
Every time you overload the body will adapt to that level of overload so the overload needs
to be progressive
Periodisation
Periodisation is the organised divisions of training into a number of specific blocks, periods of
phases
Objectives= ensure athletes progressively develops to reach targets and goals
Each phase of periodisation has its own specific aim
At the most basic for 3 structures must be applies:
1. Macro-cycles
2. Meso-cycles
3. Micro-cycles
Macro-cycle

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Longer term plan of training looking to achieve the long term goals
Typically consists of a single year block of training
Macro-cycle is made up of a number of meso-cycles
Meso-cycle
Medium term plan of training
Typically lasts between 4 and 16 weeks
Usually divided into pre-season, competition and off season it can then be divided further
into sections during your competitive season say
Micro-cycles
Short term plan of training
Typically lasts one week although can last up to 3
Micro-cycles are the number of…read more

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