periodisaion

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what is periodisation
organisated division of training into blocks each witha goal and time frame
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what is the aim of periodisation
performers to reach their physiological peak at the right time / avoid injury / training to give realistic and achievable goals
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what is a macro cycle
long term plan, over a 1 year period. is broken down into meso cycles
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what is an example of a macro cycle
winning a title
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what is a meso cycle
mif term plan, between 4- 16 weeks. broken down into mirco cycles
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what is a example of a meso cycle
mainatianing fitness
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what is a micro cycle
short term plan, between 1 - 3 weeks
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what is an example of a mirco cycle
getting correct techniques
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what are the 2 phases of periodisation
preparation and competitive
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what happens in the preparation phase of periodisation
off season - general conditioning undertaken to develop a base for the season / pre season - progressive overload is the focus. sports specific fitness is central, training volume decreases
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what happpens in the competitive phase of periodisation
1) training reduces and adequate rest days are given. strategies and tacticts will be the focus 2) tapering, a few weeks before performing training is reduced and relief increased so performer is fully reduced with maximum fuel stores. intensity stay
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how should goes be set out (MRSPOV)
Moderation: must be appropriate for performer Reversibility: must be maintained to prevent deterioration in performance Specific: relevent tothe individual Progressive: gradually increase to ensure improvemnets Overload: above comfort level
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what is aerobic capacity
the ability of the body to inspire, transport and utilise oxygen to perform aerobic activity
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what are the factors affecting aerobic capacity
physilogical make up, age, gender, training
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what are the differnt aerobic capacity tests
copper run, multi stage fitness test, direct gas analysis, queen's college step test
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whta re the advantages of the copper run
good for large groups, simple and cheap, calculates vo2 max
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what are the disadvantages of the copper run
only a prediction, exhuasting - requires motivation, not sports specific
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what are the advanatges of using the multi stage fitness test
good for groups, simple and cheap
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what are the disadvatages of using the multi stage fitness test
only a prediction, exhuasting - requires motivation, not sports specific
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what are the positives of using direct gas analysis
accurate measurement, performed during different exercises, measures vo2 max
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what are the negatives of using direct gas analysis
maximal test is exhausing, eleraly and people with health conditions cant perform it, specialist equipment needed
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what are the benefits of using the queen's colloge step test
sub maximal test, simple and cheap, HR exercising monitored
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what are the negatives of using the queen's colloge step test
only a prediction, not sports specific, affected by food and drink
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what is continous
steady low intensity work done for a long period (jogging, cycling)
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what intensity and duration of continous training
intensity: 60% - 80% duration: 20-80 minutes
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what are the postives of using continous training
puts stress on the aerobic energy system and slow oxidative muscles fibres, increases intensity and uration of performance with out fatigue
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what are the negatives of using continous training
boring, not sports specific
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what is high intensity interval training
periods of work followed by periods of rest
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what are some examles of HIIT training
burpies, high knees, mountian climbers, squats
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how can you adapt HIIT to gain more from it
length of wor, length of rest, number of reps, intensity of work, activitites ducing recovery
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what is the intensity and duration of HIIT training
work- intensity: 80%-95% duraion: 5 seconds-8 minutes recovery - intensity: 40%-50% duration: equal to work (1:1 work to relief)
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what are the benefits of using HIIT
flexible and can be modified for most activivites to improve both air capacitities, burns fat, faster adaptions
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what are the negatives of HIIT
high instensity, risk of injury
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what is static strength
where force is applied but no movement occurs
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what is dynamic strength
where force is applied causing movement
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what is maximal strength
the ability to produce a maximal amout of force in a singular contraction
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what is explosive strength
the ability to produce a maximal amount of force in one/ series of contractions
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what is enduranace strength
the ability to substain reapeated contraction over a period of time without fatigue
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what are the factors affecting strength
cross sectional area: greater it is the greater strength is fibre type: more type 2 a and b the higher strength is. have large motor neutronsallowing high force of contraction gender: males have higher cross sectional area and testosterone
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what are the factors affecting strength (2)
age: females peak at 16-25 and males peak at 18-30, decreases with age due do decrease of testosterone and elasticity training: builds muscle mass temperature: enzymes work faster, more elasticity
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what are the differnet ways to test strength
grip dynamometer (maxiaml strength), 1 rep max test (maximal strength), abdominal curl test( strength endurance), verticle jump test (explosive strength)
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Card 2

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what is the aim of periodisation

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performers to reach their physiological peak at the right time / avoid injury / training to give realistic and achievable goals

Card 3

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what is a macro cycle

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Card 4

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what is an example of a macro cycle

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Card 5

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what is a meso cycle

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