Download CHAPTER 6: Strength, flexibility and periodisation training and the

QUESTIONS AND ANSWERS
CHAPTER 6: Strength, flexibility and periodisation training and the impact of
training on lifestyle diseases
Practice questions - text book pages 105 - 106
1) Cardiovascular activity can result in the following benefit to the heart:
a. increase in cardiac output.
b. increase in resting heart rate.
c. increase in blood pressure.
d. decrease in heart size.
Answer: a.
Explanation:
• The reason why a. is the correct answer is because the long-term effect of cardiovascular activity on the heart is to make the heart
bigger and stronger by increasing ventricular muscle mass and a stronger elastic recoil of the myocardium – resulting in cardiac
hypertrophy.
• Hence there is an increase in cardiac output with an associated decrease in stroke volume and resting heat rate. Whereas,
choices b. c. and d. are all appropriate to a lack of cardiovascular activity associated with a sedentary lifestyle.
2) Flexibility is affected by:
a. length of ligaments.
b. length and elasticity of muscle and tendons.
c. bone structure of joint.
d. all of these.
Answer: d.
Explanation:
• Flexibility is the range of motion in a joint or group of joints, or, the ability to move joints effectively and so is affected by a. b. & c.
3) The ability to exert force against resistance is:
a. balance.
b. coordination.
c. muscular strength.
d. muscular endurance.
Answer: c.
Explanation:
• Answer must be c.
• Balance is the ability to retain the centre of mass of a sportsperson’s body above the base of support.
• Coordination is the ability to perform smooth and accurate motor tasks, often involving the use of senses.
• Muscular endurance is the ability of a muscle or muscle groups to sustain repeated contractions over sufficient time to cause
muscular fatigue.
4) Which one of the following would tell you if an athlete had good muscular endurance?
a. how far the athlete could run in 12 minutes.
b. how far the athlete could sit and reach.
c. how many curl ups the athlete could do.
d. how good the athlete’s grip strength is.
Answer: c.
Explanation:
• Muscular endurance is the ability of a muscle or muscle groups to sustain repeated contractions over sufficient time to cause
muscular fatigue which means that the answer is c.
• Answer a. texts cardiovascular endurance, b. assesses flexibility and d. strength
Answers 39
TOPIC
PART 22
CHAPTER 6
STRENGTH, FLEXIBILITY & PERIODISATION TRAINING &
THE IMPACT OF TRAINING ON LIFESTYLE DISEASES
5) Which one of the following activities does not measure strength?
a. press up.
b. Cooper 12 minute run.
c. long jump take off.
d. maximum bench press.
Answer: b.
Explanation:
• a.c. and d. choices all require maximum strength, whereas the Cooper 12 minute run assesses aerobic capacity.
6) a) Define the fitness components of strength, static strength and strength endurance.
How does each component relate to athletic performance?6 marks
Answer
• Strength is defined as the maximum force exerted by a specific muscle or muscle groups during a single muscle contraction.
• For example, this is the sort of strength weight lifters use in competition when performing an Olympic lift.
•
•
Static strength is maximal strength exerted without change of muscle length.
For example, holding a weight at arm’s length or pushing hard in a stationary rugby scrum.
•
Strength endurance is also called muscular endurance is defined as the ability of a muscle or muscle groups to sustain repeated
contractions over time sufficient to cause muscular fatigue.
For example, in activities where aerobic and anaerobic work is required, such as in a game of squash or rugby, muscular fatigue will
gradually build up as muscles are repeatedly stressed over the period of the game.
•
b) Identify and describe a valid and reliable test that measures either strength or strength endurance.3 marks
Answer
Strength test:
• Hand grip dynamometer measures grip strength.
• Record the maximum reading from three attempts from your dominant hand.
• Assess your grip strength against a grip-rating chart.
Or strength endurance:
• Chins, hang from a bar with your palms facing away from your body.
• Pull up until your chin is level with the bar.
• Repeat as many chins as possible, ensuring that your arms reach a straight position between each effort.
• Record the number of chins achieved.
• Assess the number of chins completed against a grip-rating chart.
7) Individuals respond to a given training programme in different ways and to different extents.
Identify some of the factors that affect strength.6 marks
Answer
• Muscle fibre type is inherited, and strength is affected by fibre type distribution.
• For example, sprinters tend to have a majority of fast twitch type II, and endurance athletes tend to have a majority of slow twitch
type I.
• Type of muscle contraction, because eccentric work exceeds the isometric maximum by about 30%.
• For example, during an eccentric muscle contraction, a large force acts to brake and control the movement.
• Muscle cross sectional area, in which people with larger muscles tend to be stronger.
• Females in general have muscles with smaller cross section than males, hence a smaller muscle mass.
• Muscle mass differences between individuals is a large factor.
• Regression or detraining is a factor which will affect strength after as little as 5 days after training stops.
• The amount and rate of regression depends on the length of time training has occurred.
40
QUESTIONS AND ANSWERS
8) A Level. Discuss the various forms of interval training programmes a sports performer may use within their training
programme. Identify the advantages and disadvantages of each type of interval training that you have selected and indicate
the sport or event most likely to benefit from each one.
20 marks
Answer
5 marks for definitions of intermittent or interval training:
• This type of training is characterised by periods of alternating exercise and rest, providing a very versatile training method that
enables the individual to perform considerable more work and with greater physiological benefits.
• Variables include:
•
Duration of the exercise period.
•
Intensity of the exercise period.
•
Number of repetitions within a set.
•
Number of sets within a session.
•
Duration of the rest intervals (rest relief) or recovery.
Select at least three methods with 5 marks for each method:
• Endurance interval training.
Example:
• Endurance interval training for a 5000m runner.
• Session 1: 4 x 1500m @ 80% pace with 5 min rest relief (recovery period).
Advantages:
• Versatile training method since it can be used in almost any activity (sport specific).
Disadvantages:
• Can lead to over-training and chronic injury (chronic repetitive trauma), because of the repetitive nature and higher training
intensity.
• Takes more time to complete session because of rest periods.
Sport:
• Endurance athletes such as middle distance runners, cross country skiers, swimmers.
•
•
Weight training.
A form of interval training and can be used to develop or stress several components of fitness such as strength and strength
endurance depending on the resistance, number of repetitions, sets and rest relief.
Example:
• Athlete selects 2 exercises from each group, (shoulders and arms/trunk and back/legs/all body) working at 85% of 1RM.
• He or she takes 4 sets of 5 repetitions 2 minutes recovery/rest relief between sets.
Advantages:
• Can be sport-specific.
• Trains cardiovascular, muscular strength and strength endurance.
• Easy to measure improvements from previous sessions.
Disadvantages:
• Needs access to equipment.
• Issues of safety using equipment.
• Can cause chronic injuries through repetitive impact.
Sport:
• Power athletes such as sprinters, weight lifters, field event athletes.
• Strength endurance athletes such as rowers or speed skaters.
• Circuit training.
• A type of interval training that provides all-round body fitness.
• Characterised by a number of exercises or stations performed in succession so that different body parts are exercised successively.
• The training is normally organised to work for a set time period at each station.
Example:
• 8 station circuit.
• Each circuit performed 3 times
• Star jumps, rope climb, v-sit-ups, alternate dumbbell press, shuttle runs, chinnies, step ups, bench dips.
• Performer works for 60 seconds at each station on 1st circuit, 30 seconds at each station on 2nd circuit and 15 seconds at each
station on final circuit.
Answers 41
PART 22
TOPIC
CHAPTER 6
STRENGTH, FLEXIBILITY & PERIODISATION TRAINING &
THE IMPACT OF TRAINING ON LIFESTYLE DISEASES
• Circuit training - continued
Advantages:
• Can be sport specific.
• Trains cardiovascular, muscular strength and strength endurance.
• Enables a large number of participants to train together.
• Easy to measure improvements from previous sessions – for example counting the number of repetitions achieved in the time
period.
• Time efficient.
Disadvantages:
• Needs access to equipment.
Sport:
• Games players.
• Generally relevant to most sports activities.
• Plyometrics.
• This is also known as stretch-shortening cycle exercise,.
• And is a form of resistance training involving eccentric-to-concentric actions at 100% intensity.
• Performed quickly so that the muscle stretches prior to the concentric contraction.
Jumping example:
• Depth jumping from a box and rebounding quickly from impact point.
• 2 foot bounds over a flight of hurdles, bounding exercises.
• 3-5 sets of 3-10 repetitions with medium recovery (1-3 minutes).
Advantages:
• Maximises muscular development by improving power/elastic strength.
• Can be very sport specific, for example in explosive take-off as when jumping and bounding in events such as triple jumping.
Disadvantages:
• Because of the repetitive nature, can cause chronic repetitive trauma injuries such as achilles tendinosis, patellar tendinosis and
shin splints.
• Because of vigorous nature of exercise, can cause acute injuries such as sudden ruptures of muscle, tendons and ligaments
particularly to vulnerable knee and ankle joints (such as a sprained ankle).
Sport:
• Jumping (high jumpers, basketball players).
42
QUESTIONS AND ANSWERS
figure 6.20 – anaerobic adaptations
to high intensity exercise
ne
ur
al
progress in response
to training overload
9) a) The graph in figure 6.20 illustrates neural and hypertrophic adaptations that have occurred in skeletal muscle tissue following 60 weeks of strength training. Explain why early increases in strength are more associated with neural adaptations, but later long-term gains are almost solely the result of muscle hypertrophy.
6 marks
Answer
3 marks for neural adaptations:
• Initially strength gains are more likely to be associated with improved
motor unit recruitment.
• In that more motor units are recruited.
• And improved coordination in the firing of motor units.
• Strength training toughens the sensory system.
• So that more force is required to stimulate inhibitory signals from
receptors such as Golgi tendon organs.
• Resulting in antagonistic muscles relaxing, allowing a more forceful
contraction to occur in agonist muscle.
• Note that neural adaptation is completed at about week 20.
3 marks for long-term strength gains:
• Later long-term strength gains are almost solely the result of muscle hypertrophy.
• Caused by increased numbers of myofibrils.
• And splitting of muscle fibres (hyperplasia).
• Therefore more actin and myosin (muscle proteins) present.
• To provide more cross bridges.
• For force production during maximal contraction.
y
ph
o
tr
er
p
hy
0
10
20
30
40
50
60
weeks
b) What effect would a strength-training programme have on anaerobic capacity and muscle fatigue?4 marks
Answer
Effect on anaerobic capacity:
• Increased Peak Power (PP) output.
• From increased energy generated by the ATP-PC stores.
• Delayed alactic/lactic threshold.
Effect on muscle fatigue:
• Increased glycolytic enzyme activity in fast twitch fibres.
• Such as glycogen phosphorylase, phosphofructokinase, lactate dehydrogenase.
• Delayed lactacid/aerobic threshold point.
• Increased toleration to lactic acid.
• Delayed onset of blood lactate accumulation (OBLA).
• Reduced delayed onset of muscle soreness (DOMS).
• Increased glycogen stores.
• Giving more potential energy for the regeneration of ATP via the lactic acid system.
• Net effect is an overall increase in anaerobic capacity.
• And reduction in muscle fatigue.
c) How could these strength gains be used in the planning of a strength-training schedule for an elite power performer?
3 marks
Answer
• Increased 1RM (one repetition maximum) could be used as a guideline for planning future weight training schedules.
• As heavy workloads could be increased as 1RM improved.
• Improved coordination in handling weights would improve lifting techniques.
• Development of skill required for lifting techniques could be enhanced.
• Improved recovery between sets and sessions means that more sets.
• And more sessions could be incorporated within the schedule.
• Resulting in gradual increase or overload of work done.
Answers 43
PART 22
TOPIC
CHAPTER 6
STRENGTH, FLEXIBILITY & PERIODISATION TRAINING &
THE IMPACT OF TRAINING ON LIFESTYLE DISEASES
10) a) Plyometric training is a type of power training, which involves performing exercises with maximum power
and speed. Describe the main concepts of plyometric training, illustrating your answer with an example
of an exercise. Identify the type of sports performer who would most benefit from this training method.6 marks
Answer
• Plyometric training involves eccentric-to-concentric actions.
• Performed at 100% effort.
• Designed to improve elastic strength.
• Using the stretch reflex to facilitate recruitment of motor units.
Example of a plyometric exercise:
• Plyometric bounding to develop knee extensor strength:
• A person goes from standing upright position to a deep squat position (eccentric contraction).
• Then performs a two-footed jump, performed quickly to activate the stretch reflex (concentric contraction).
• In time with the concentric phase of the jump.
• The person lands in a squat position and repeats the cycle for a pre-determined number of repetitions.
Type of sports performer who would most benefit from this training method:
• Explosive power athletes such as basketball players, sprinters, jumpers.
b) Discuss the advantages and disadvantages of plyometric training.4 marks
Answer
Advantages:
• Maximises muscle development by improving power/elastic strength.
• Can be very sport specific. For example, take-off as when jumping and bounding in events such as triple jumping.
Disadvantages:
• Can cause chronic repetitive trauma injuries such as Achilles tendinosis and shin splints.
• Can cause acute injuries such as sudden ruptures of muscle, tendons and ligaments.
• To vulnerable knee and ankle joints.
c) Why does muscle soreness (DOMS) often occur following a plyometric training session and how could muscle soreness be reduced?4 marks
Answer
2 marks for two of:
• Eccentric action is the primary initiator of DOMS.
• And is associated with damage to muscle tissue and its cell membrane (micro tears).
• And inflammatory reactions within the muscles.
2 marks for two of how muscle soreness can be reduced:
• Within the training session, start training at a low intensity.
• And gradually increase workload to the exhaustive high intensity, eccentric action exercise.
• Use of a thorough cool-down.
• Adequate rest intervals between plyometric training sessions.
• Use if ice baths immediately after the training session.
11) a) Describe an appropriate interval training session for a specific component of fitness in a named sport.3 marks
Answer
• 1500m runner – interval track session.
• 4 x 1500m @ 80% of race pace.
• With 5 minutes recovery period between each run.
Component of fitness:
• Strength/aerobic endurance.
b) Discuss the advantages of using interval training in both aerobic and anaerobic training programmes.3 marks
Answer
• Versatile training method since it can be used in almost any sport.
• Effective in establishing levels of required fitness for both aerobic and anaerobic activities.
• Individual able to perform more work during session.
• Due to rest periods or intervals between each set.
44
QUESTIONS AND ANSWERS
12) a) Figure 6.21 shows a curve that represents the intensity of training over a single periodised year. Draw in a
further two curves that represent volume of work and technique.
2 marks
months
intensity
intensity
figure 6.21
nov
dec
jan
phases
mesocycle 1
periods
preparation
feb
mar
apr
may
mesocycle 2
first transition
jun
jul
aug
sep
oct
mesocycle 3
mesocycle 4
competition
active recovery
Answer:
figure Q8.1 – work and technique over the year
See figure Q8.1
months
intensity
intensity
•
nov
dec
jan
phases
mesocycle 1
periods
preparation
= volume
feb
mar
apr
mesocycle 2
first transition
= intensity
may
jun
jul
aug
sep
oct
mesocycle 3
mesocycle 4
competition
active recovery
= technique
Answers 45
PART
TOPIC22
CHAPTER 6
7
STRENGTH, FLEXIBILITY & PERIODISATION TRAINING &
THE IMPACT OF TRAINING ON LIFESTYLE DISEASES
12) continued
b) The competitive phase lets the performer peak for competition. Using the intensity curve explain how
strength development changes over the periodised year. Gives examples of work volume in terms of sets,
repetitions, and percentages of 1RM.
6 marks
Answer:
The intensity curve:
• Starts off low and strength development gradually increases during mesocycle 2 and peaking during mesocycle 3 as shown on the
graph.
• The closer to competition the lower the volume and the higher the intensity and the higher the specificity of strength work
development.
• Strength development is gradually increasing during mesocycle 2 and peaking during mesocycle 3 on the graph.
Examples of work volumes:
• During mesocycle 1 the emphases general preparatory exercises with intensity of workload.
• Circuit training is introduced early on during the preparation phase.
• Developing muscular strength and strength endurance.
• For example, an 8 station circuit consisting of shuttle runs, start jumps, v-sit ups, bench dips, chinnies, alternate dumbbell press,
steps ups, rope climb.
• 3 circuits/sets working at each exercise for 60 seconds at each station for the 1st circuit, 30 seconds at each station for the 2nd
circuit, 15 seconds at each station for the 3rd circuit.
• Repetitions are dependent on the number achieved within the specified time period.
• 70-80 % Percentage of 1RM depending on the exercise.
Strength development
• Becomes more specific to the sporting event and so increases during mesocycle 2 and 3.
• For throws, sprints and jumps strength development would vary depending on the needs of the athlete.
• Strength training exercises such as Olympic lifts, explosive jumping, uphill sprinting, bounding exercises and resisted or assisted
sprints medicine ball work.
• Work volume at 85% or more of 1RM, sets between 4-6 and repetitions low.
• For example, clean weight training exercise 4 sets of 5 repetitions with 2-3 minutes rest relief between each set.
• For example, 6 x 30 metre timed sprints towing a sledge at 100% effort, 3 minutes rest relief between each sprint.
• For example, 5 sets of 2 foot bounds over 15 metres at 100% effort, 3 minutes rest relief between each repetitions.
• Strength development peaking during the competitive phase.
46
QUESTIONS AND ANSWERS
13) a) Stretching is a key element in any warm-up. Using an example, identify two other elements of a warm-up
and explain how they help to prepare an athlete.
4 marks
Answer
• Jogging gradually elevates heart rate and ventilation rates.
• Increases core temperature.
• Sport specific skill practice.
• This works the neuromuscular systems related to the chosen activity.
b) Describe three different methods of stretching and state a sport that would benefit most from each type. 6 marks
Answer
• Passive stretching:
• This happens when the stretch is assisted by a partner or object to stretch the muscle beyond its normal range.
• Suitable for activities where movement ranges is important, for example in gymnastics.
• Could be developed into PNF.
• Proprioceptive neuromuscular facilitation (PNF):
• PNF involves stretching.
• Followed by an isometric contraction.
• Followed by further stretching (PNF).
• Suitable for activities where range of movement is important.
• Example gymnastics.
• Static stretching:
• This is a form of stretching when the muscle is stretched to a point of tension.
• And then held for a time period.
• Very relevant to activities where static balance is important.
• Example gymnastics balance.
• Active stretching:
• Occurs when the stretch is done slowly to extend the joint.
• And stretch the muscle to an unassisted range of movement.
• Suitable for all sports.
• Ballistic stretching:
• Occurs when body movements are used in a swinging/bouncing fashion to extend joint range.
• Suitable for explosive events such as sprinting.
c) Identify two physiological adaptations to skeletal tissue following a three-month flexibility training programme.
2 marks
Answer
• Inhibition of stretch reflex as muscle spindles lengthen.
• Which means that muscle will stretch further before stretch reflex limits flexibility.
• To increase in resting length of skeletal muscle.
14) a) Give two advantages of using static stretching within a flexibility programme.2 marks
Answer
Advantages:
• Stretches are done slowly.
• But greater range of motion achieved.
• Stimulates the Golgi tendon organs.
• And takes advantage of the inverse stretch reflex.
• The inverse stretch reflex causes active skeletal muscle to contract and shorten.
b) Identify two structural limitations to muscle flexibility.2 marks
Answer
• Elasticity of ligaments.
• Tendons.
• Surrounding muscles.
• Shape of articulating bones.
Answers 47
TOPIC22
PART
CHAPTER 6
STRENGTH, FLEXIBILITY & PERIODISATION TRAINING &
THE IMPACT OF TRAINING ON LIFESTYLE DISEASES
15) A Level. Discuss the following statement: ‘An unhealthy lifestyle has a detrimental effect on the cardiovascular and
respiratory systems’. Describe and explain the benefits of regular physical activity on the respiratory system. 20 marks
Answer:
Note: In your answer try and get a balance of points for both cardiovascular and respiratory systems.
• An unhealthy lifestyle is defined as a lifestyle where a person engages in activities that are known to be detrimental to one’s
health.
• Such as smoking, not exercising regularly or enough, eating unhealthy foods on a regular basis, and not maintaining a healthy
weight.
•
•
•
•
•
•
•
•
•
•
•
•
•
Not exercising regularly or enough (ie a sedentary lifestyle), reduces the efficiency of the lungs and heart.
Thus increasing the likelihood of coronary heart diseases, such as heart attacks and cardiovascular diseases associated with
obesity.
•
Eating unhealthy foods has had a major impact on the increase in diabetes – a condition that occurs when a person’s body cannot
regulate blood glucose levels.
And is strongly associated with diet, obesity and inactivity.
Type 2 diabetes is linked to obesity.
A positive energy balance gives the body more calories than it needs, and sugary foods and drinks contain a lot of calories and so
contribute to obesity.
Excessive weight gain is associated with coronary heart disease and hypertension (high blood pressure).
And high cholesterol which results from eating a diet high in saturated fats found in animal products.
Resulting in an increase in low-density lipoproteins.
That can lodge in arterial walls in the form of plaques causing the arteries to become narrower with blood pressure increasing.
A disease known as atherosclerosis.
Unhealthy pathways lead to long-term respiratory and circulatory problems in older people.
And a combination of cardiovascular diseases can develop into irreversible diseases such as metabolic syndrome.
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
48
Smoking has a severe effect on the respiratory system. Sticky mucus in the lungs traps pathogens, which is normally swept out of
the lungs by cilia cells lining the respiratory tract.
Cigarette smoke contains harmful chemicals that damage these cells, leading to a build-up of mucus and a smoker’s cough.
Smoke irritates the bronchi, causing bronchitis.
Smoke damages the walls of the alveoli walls, forming larger air spaces than normal.
This reduces the efficiency of gas exchange, so people with the lung disease emphysema (a type of COPD or chronic obstructive
pulmonary disease) carry less oxygen in their blood and find even mild exercise difficult.
Carbon monoxide combines with haemoglobin in red blood cells.
This reduces the ability of the blood to carry oxygen, putting strain on the circulatory system.
And increasing the risk of coronary heart disease and strokes.
Smokers are more likely to suffer from blood clots. Platelets regulate clot formation, which are a primary cause of heart attacks.
Carcinogens are substances that cause cancer.
Tobacco smoke contains many carcinogens, including tar. Smoking increases the risk of lung cancer, and cancer of the mouth,
throat and oesophagus.
Benefits of regular aerobic activity on the respiratory system. Long-term physical activity increases blood flow to the upper lobes
of the lungs to increase utilisation of lung alveoli.
.
Hence increases gaseous exchange
and therefore increase in VO2max at high intensity aerobic workloads.
.
At submaximal workloads VO2 will be less because of greater efficiency of oxygen uptake.
And general improvements in lung function will occur such as increase in tidal volume (TV) and vital capacity (VC) at the expense
of residual volume (RV).
Increased efficiencies of the respiratory system will improve recovery from exercise.
And reduce oxygen debt during exercise.
At submaximal workloads there is a slight decrease in the breathing rate (f - the frequency of breaths).
During maximal workloads there is a big increase in breathing rate (f), hence much bigger values in minute ventilation are
achieved.
QUESTIONS AND ANSWERS
16) A Level. Periodisation is a training concept that explains the variation in training volume and intensity over a
specific period of time. Outline the basic structure of a single periodised year and illustrate how a coach is
able to use this structure when planning a training programme for an athletics group.
Answer
3 marks for 3 of:
• Diagram or chart showing the layout of a single periodised year (see figure Q6.1).
figure Q6.1 – a single periodised year
months
nov
dec
jan
feb
phases
1
periods
preparation
mar
apr
may
2
% of maximum training intensity
10 marks for the use of the structure:
• During preparation phase, the
athlete will do gross conditioning
training.
• Involving fitness, strength, speed or cardiovascular endurance
work depending on the events or sport being performed.
• This phase will be split up into mesocycles lasting
between 4 and 6 weeks.
• Each mesocycle will have its own aims.
• For example to improve strength, speed, fitness,
and so on.
• Each cycle will have progression and overload.
• Each cycle will follow a plan for each fitness
component like that in figure Q6.2.
• Each mesocycle will be split up into microcycles
lasting typically one week.
• The training intensity will vary according to a plan as in figure Q6.3.
• This is to allow recovery after intense training.
• And to spread out all the different elements of training so that learning
can take place when the athlete is recovered.
• Microcycles will include rest and recovery.
• Mesocycles can include rest and recovery - this will be built into the
training plan so that injury may be avoided.
jun
jul
3
aug
sep
4
oct
5
6
competition
recovery/transition
figure Q6.2 – training intensity by mesocycle
training load variation
120
100
80
3 marks for the competition period which includes:
• Reduction in training loads.
• Tapering in preparation for important competitions, for example
the Olympics.
• Maintenance of sufficient intensity to keep and possibly develop the fitness
achieved in the preparation period.
• This period will again be organised into mesocycles and microcycles.
C
B
A
D
mesocycles of 4 weeks
time
figure Q6.3 – variation in training
intensity during a microcycle
100
% loading
2 marks for the features of periodised
year:
• Year blocked into periods lasting
2 to 6 months each.
• Labelled preparation, competition,
recovery, transition.
20 marks
80
60
40
20
0
day
1
day
2
day
3
day
4
day
5
day
6
day
7
time
2 marks for the recovery period which includes:
• Almost complete reduction in training intensity.
• To allow rest and recovery.
• Best achieved actively – playing games or undertaking another activity to keep basic fitness during this period.
• Without risk of injury or overtraining.
Answers 49