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WorksheetsOption 4: Improving Performance (FQ2)
Total questions: 29
Worksheet time: 16mins
What is the process of structuring training into manageable phases?
Pre-season
Organisation
Training sessions
Periodisation
What are some of the initial planning considerations?
Subphases and schedule of climate/seasons
Periodisation, subphases and phases of competition
Performance and fitness needs, peaking, tapering
Performance and fitness needs, schedule of events/climate
Scheduling of events is important for
Peaking
Acclimatisation
Weather conditions
Player payments
Pre-season, in-season, and post-season are part of:
Periodisation
Subphases
Phases of competition
Goal setting
Pre-season soccer training with largely focus on:
Perfect skill execution e.g. ball skills
Fitness maintenance e.g. recreational sports like swimming
Active recovery e.g. avoiding reversibility but light activities
High volume moderate intensity training, e.g. focus on aerobic and muscular endurance
What are the names for the subphases?
Macrocycles, mesocycles, microcycles
pre, in, post
Periodisation
Which of the following subphases typically lasts only 7-10 days
Mesocycles
Microcycles
Pre-season
In-season
The period immediately before competition starts/point in competition when the volume of training is reduced:
Peaking
Tapering
Overtraining
Mesocycles
What is the purpose of in-season training?
Maintain fitness and improve strategies/tactics
Decrease fitness and strategies/tactics
Ease back and focus on playing weekly games well
Increase rest periods
What should be the duration of pre-season?
10-16 weeks
6-12 weeks
8-12 weeks
4-6 weeks
What is a psychological indicator of an athlete who is 'peaking'?
Optima muscular/body systems
Mentally alert
Increased self confidence
Regulated body temperature
Which principle of training is reflected in sport specific subphases?
Reversibility
Variety
Specificity
Progressive overload
Which is a physiological indicator of peaking?
Increased mental alertness
Speedy recovery
Aesthetically pleasing movements
Increased frustration
Does training fully stop in the 'off' or 'post' season?
Yes
No
Why is it important for athletes to maintain exercise even in the 'off' season?
To avoid reversibility
To be picked for the following season
To improve heart rate
To decrease flexibility
The phase of training when performance is optimised to meet the demands of a race or event
Lifting
Adaptation
Tapering
Peaking
When does tapering normally occur?
At the beginning of the off-season
At the end of competition
Just before an event/competition
After an event
Elite athletes training in conditions similar to Rio, 2 weeks before the Olympics
Variety
Specificity
Peaking
Acclimatisation
What is a strategy used to avoid overtraining?
Progressive overload
Specificity
Variety
Reversibility
What are psychological signs of overtraining?
Loss of motivation, injury
Lethargy, decreased coordination
Anxiety and loss of motivation
Increased resting heart rate, lethargy
What measures can an overtrained athlete take?
Taking extra rest days
Decrease training intensity
Video session
High volume training
How much is too much training?
When the lactate threshold is exceeded
When the body is unable to adapt and recover
When volume exceeds intensity
When training exceeds a macro cycle
Which of the following is classified as a sport specific subphase?
Flexibility
Macro cycle
Periodisation
Tapering
The principle of specificity is needs to be applied more rigidly during
In-season
Competition phase
Pre-season
Macrocycle
Which of the following is an element to be considered when designing a training session?
Warm up and cool down
Overview of a session to the team
Running
Macrocycles
Which of the following is the performance and fitness needs of a triathlete?
Muscular Strength, power, speed and anaerobic energy system
Muscular endurance, CVE and aerobic energy system
Muscular endurance, Power and Lactic acid energy system
Muscular endurance, CVE and Anaerobic energy system
Why would some sports have specific sub-phases?
So they can focus on fitness and drills that relate to their sport.
To mentally prepare an athlete
To learn new skills
Why is it important to consider climate and seasons of competition?
To ensure exposure to public is not affected by TV viewing
To allow athletes to prepare in environments similar to comp
Increase supporter numbers, Eg A-League
To ensure competitions don't fall in large events, e.g. Christmas, easter
Overtraining can be limited by?
Engaging in consistently high intensity training
Having an athlete only train when they are leading up to a competition
Having high intensity training with appropriate rest periods
By training at different times in the day.
