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Periodisation Overview
Descrição
An overview of periodisation
Sem etiquetas
pe
periodisation
a-level
physical education (pe)
a level
Mapa Mental por
Jack Burdett
, atualizado more than 1 year ago
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Criado por
Jack Burdett
quase 8 anos atrás
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Periodisation Overview
Case Study: Games Player - Footballer
Pre Season
High intensity, high duration until close to competition
Focus on cardiovascular training and then focuses on position specific areas. E.G. Striker improves speed
Competition
Keep on peak performance throughout
Focus on tactics, new formations, set plays ready for match
High intensity, low duration so peak fitness is kept
Off Season
Low intensity, low duration to recover
Keep minimum fitness level intact
Benefits of Periodisation
Allows peak performance at competition time
Overload allows a change in Frequency, Intensity, Time and Type
Progression allows a gradual increase to meet specific targets
Fitness testing at intervals throughout the season
Measure recovery
End of season
Middle of season (Christmas)
Start of Pre season
Measure against other athletes
Variety of training methods to avoid tedium and reversibility
Make specific training plans to improve weaknesses of the athlete
Train in moderation to stop burn out and injury
Team selection for fitness. E.G. American Football
Identify talented athletes through training
Periodisation
The systematic planning of athletic or physical training
The aim is to reach the best possible performance in the most important competition of the year
It involves progressive cycling of various aspects of a training program during a specific period
Double Periodisation
Performer must peak more than once a year due to many different competition to reach. E.G. A tennis player must peak for each event
Undulation
When the performer has to peak all year. E.G. A Premier League footballer has to peak for every game
The Cycles
Macrocycle
Consists of a large annual plan to achieve an overall goals based on fitness and competition
Usually lasts about a year
Mesocycle
Represents a specific block of training that is designed to accomplish a particular goal
It is completed over sections of a season and is the overall aims of the macrocycle
Usually lasts about 2 to 3 months
Microcycle
The shortest training cycle with the goal of improving a focused block of training
Focuses on the overall aims of the mesocycle and improves specific issues of a weakness
Usually lasts about 1 to 2 weeks
Megacycle
Similar to the aims of a macrocycle, the mega is focused on peaking in 4 years time
Used by Olympians who need to peak for the Games
Warm Up and Cool Down
Warm Up
Structure
Focus on cardio - jog slowly increasing
Mobilising task for joints
Stretches - dynamic, ballistic and PNF
Work on skill - E.G. Strikers focus on shooting
Benefits
Increase nerve transmission
Increase flexibility
Improve muscle viscosity
Cool Down
Structure
Slow steady jog - moving down to a walk
Static stretches
Benefits
Stop lactic acid build up
Stop blood pooling
Reduce heart rate back to rest
Aerobic Capacity and VO2 Max
Aerobic Capacity - The ability to work at a sub-maximal level over a long period of time (60-80% of MHR)
VO2 Max - The highest rate of oxygen consumption attainable during maximal activity
Factors that Affect Aerobic Capacity
Training
Doing Continuous or Fartlek training will improve cardiovascular endurance
Age
The older you get the lower your max heart rate meaning less aerobic capacity
Gender
Males have bigger hearts and lungs meaning they can work at a higher intensity and thus have a better aerobic capacity
Genetics
The more Type 1 Fibres you have the better your aerobic capacity due to fibres allowing more oxygen into the body
Fitness Testing of Aerobic Capacity
Multi-Stage Fitness Test
Known as the 'bleep test', the multi-stage fitness test is when you run between 2 ends (lengthened 20 metres) before the beep occurs
If a beep is missed you must catch up, if you miss it again you drop out and the score you get is the result for your test. The higher the better
Advantages
It is easy and quick to do
Can be performed in a small space with large numbers
Disadvantages
People have to be motivated to get a good score
People miss the end and don't call it making it less accurate
Turns into anaerobic respiration once it goes past a certain point
Gas Analysis
Gas analysis is the test performed on a treadmill or bike, applying resistance or more speed to reach and measure the max amount of oxygen intake
Once it reaches max intake, the graph lines off and the person cant take in anymore oxygen
Advantages
Very accurate scores in measuring VO2 Max
Person can't cheat
Disadvantages
Very expensive to buy all the equipment
Only used at the elite level
PWC 170 (Physical Working Capacity Test)
Performed on the exercise bike and working sub-maximally at 60-80% of MHR
The resistance increases and a linear relationship between heart rate and oxygen intake are measured on a graph
Characteristics of Training
Fartlek Training
A form of speed training that is effective in improving speed and endurance
It involves varying your pace throughout your run, alternating between fast and slow jogs
Fartlek is very unstructured and work to rest intervals are based on how the body feels
Advantages
It doesn't have to be on track, it can be used on any terrain
Cognitive learners enjoy the easy to learn and speed work sessions
No tedium as there is loads of variety
Disadvantages
The constant pauses stops the kinesthesis of the training
It is easy for trainers to skip the hard portions and just do the easy ones
Interval training
It is all about maximum exertion for maximum results
It has a series of high and low intensity activities to improve cardiovascular endurance
Alternating bursts of fast running with slow trains the muscles to work more efficiently at higher speeds
Work to rest ratio aerobically - 1 to 1
Advantages
Highly adapatable
Recovery time allows cognitive learners to not become as fatigued so quick
Disadvantages
Pauses stop the kinesthesis of the training
Can't experiment with multiple intervals
Altitude Training
A practice used by endurance athletes at a high altitude to increase the amount of oxygen depth that is needed to work at that high altitude
This is then brought down to sea level and oxygen capacity should have improved
It is extreme and increase the athletes red blood cell count
Advantages
Performance improves overtime
Increasing the amount of red blood cells in the body and blood flow
Disadvantages
Can't train at the same intensity when at sea level
Not everyone has an area of high altitude
Continuous Training
A type of training that involves activity without rest intervals
It is performed over a long, steady period of time, while working between 60-80% of your sub-maximal capacity
It is usually used by long distance runners such as Mo Farah
Advantages
Improves your overall aerobic capacity
Performance can be monitored using heart rate machines
No equipment is needed
Disadvantges
Very repetitive so it gets boring
Self-motivation is needed to perfrom
Causes lots of skeletal injuries
Adaptations Caused by Aerobic Training
A permanent change to the body caused by 6 to 8 weeks of regular changing
Skeletal
Increase strength along the bone and bone density
Cartilage becomes thicker
Ligaments and tendons become stronger
Muscular
Increase resistance to fatigue
Increase number of Type 1 muscle fibres
Changing Type 2b fibres to 2a's
Increase in myoglobin and mitochondria stores
Increase muscle glycogen stores
Develop muscular endurance
Cardiovascular
Increase stroke volume and cardiac output
Decreasing in resting heart rate
Increase in left ventricular wall size
Increase in capillaries
Blood vessel walls can dilate easier
Respiratory
Increase in surface area of alveoli (diffuses more)
Stronger respiratory muscles
Lifestyle
Decrease in body fat
Improve metabolism
Delay in OBLA
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