1.2b - Preparation and Training

• Why is reaching a high level of fitness important for elite sports performers?

  It allows them to perform at their peak ability
• What is the purpose of applying principles of training?

  To maximize training efficiency and avoid injury
• What should athletes include in their fitness training programme?

  Clear goals for long, medium, and short terms
• What can happen to an athlete without a meticulous training plan?

  They may fail to reach their potential
• What are the principles of training?

  • Moderation
  • Reversibility
  • Specificity
  • Variance
  • Overload
  • Progression
  • Periodisation
• What does the principle of moderation entail?

  Gradual increase in workload to avoid injury
• What is the principle of reversibility?

  Benefits regress if training levels are not maintained
• What does specificity in training refer to?

  Training should replicate the activity and energy systems
• How does variance benefit training?

  It increases training effects and reduces boredom
• What is the principle of overload?

  The system must be overloaded for adaptations
• What does progression in training involve?

  Gradual application of overload for best adaptation
• What is periodisation in training?

  Organized division of training into specific blocks
• What are the cycles of periodisation in training?

  • Macrocycle: Long-term training programme
  • Mesocycle: Mid-term training programme (4-6 weeks)
  • Microcycle: Short-term training programme (1-3 weeks)
• What is a macrocycle in training?

  The whole long-term training programme
• How long does a mesocycle typically last?

  Usually between 4-6 weeks
• What is the duration of a microcycle?

  Usually between 1-3 weeks
• What is the purpose of training phases in periodisation?

  To target specific goals within the programme
• What are the three main phases of periodisation?

  • Preparatory
  • Competitive
  • Transition
• What is the preparatory phase also known as?

  Off season or pre-season
• What are the two distinct phases of the preparatory phase?

  1. Off-season
  2. Pre-season
• What is the focus of the off-season phase in the preparatory phase?

  General conditioning to build a foundation
• What components are included in the off-season phase of training?

  • Aerobic training
  • Core development
  • Mobility
  • Strength and conditioning
• What is the main focus of the pre-season phase?

  Progressive overload for fitness development
• How does training volume change as competition approaches in the pre-season phase?

  Training volume decreases as competition nears
• What is the focus during the competition phase?

  • Reduced training load
  • Importance of rest days
  • Maintenance of fitness
  • Development of tactics and strategies
• What is the purpose of tapering in the training process?

  To ensure peak condition before competition
• How long does the tapering phase typically last?

  2 to 3 weeks
• What happens to training load during the tapering phase?

  Training load is gradually decreased
• What is the focus of the transition phase?

  • Active rest and recuperation
  • Low-intensity exercise to maintain aerobic fitness
  • Variation in training activities
  • Long-term injury treatment
• What is aerobic capacity?

  The ability to use O2 for prolonged work
• What does VO2 Max represent?

  The highest rate of oxygen consumption
• When is VO2 Max attained?

  During maximal work efforts
• What is one factor affecting VO2 Max?

  Efficiency of the respiratory system
• How does heart capacity affect VO2 Max?

  It relates to stroke volume and heart rate
• What role does the vascular system play in VO2 Max?

  It transports oxygen
• How do muscle fiber types affect VO2 Max?

  Percentage of slow twitch and FOG fibers
• What genetic factor influences VO2 Max?

  Genetics
• How does training affect VO2 Max?

  It can improve VO2 Max
• At what age does VO2 Max typically begin to decrease?

  Around age 25
• How does gender affect VO2 Max?

  Females generally 20-25% lower