LEARNING OUTCOMES
To demonstrate understanding of altitude training.
To apply knowledge of thermoregulation.
To demonstrate understanding of the basic
terminology of periodisation.
HOMEWORK
1. Construct periodisation year for Andrew Willis.
2. Answer exam Question 1.
Performers have to develop their physical fitness and skill levels for
competition.
(a) Explain how an athlete can use periodisation to optimise their
performance. (6 marks)
3. Write a four mark exam question and marking scheme for each of the
following three topics Altitude Training, thermoregulation and periodisation.
ALTITUDE TRAINING
Pick three questions suited to your target grade to demonstrate your
knowledge and understanding of altitude training.
Extension – try one from the level above or write your own question
and answer.
THERMOREGULATION
1. Each pair takes it in turns to explain the word without using the word on the
sheet.
2. Complete exam question individually to demonstrate knowledge and
understanding of thermoregulation.
3. Peer mark exam question
PERIODISATION
In groups discuss the following questions?
 What basic method do athletes use to gradually improve their
performance?
 What are the disadvantages of this?
 How is your training structured?
 What do your training sessions involve at various points in the year?
 What does your training during the competition season involve?
Complete the true or false activity sheet
PERIODISATION
What is it?
Periodisation is the
process of varying a
training program at
regular time intervals
to bring about
optimal gains in
physical
performance.
PERIODISATION
Dividing the overall
training programme
(usually one year) into
Periods.
Manipulation of;
1. The intensity (What
does this mean?)
2. The volume (and
this?)
These two are inversely
related
BENEFITS OF PERIODISATION
Discuss the possible benefits of Periodisation:
•Ensures performer reaches peak performance at the correct time
•Also ensures many of the training principles are applied correctly when
planning a training programme.
•Focuses training and allows the setting of short-/long-term and time phased
goals
•Increases recovery and recuperation potential (prevents overtraining)
•Enhances motivation
PERIODISATION
Periodisation explained
Watch video and make notes on the following :
- Macro/meso/micro cycles
- Tapering/peaking
PERIODISATION
MACROCYCLE is usually broken down into 3 MESOCYCLES;
Preparation Period –
often referred to as pre-season training, Involves development of
base levels of fitness/ general conditioning/ quantity rather than
quality
Competition Period –
refinement of skills/ maintenance of fitness levels/ quality rather
than quantity/ relevant examples of training modifications
Transition Period –
active rest/out of season recovery period
MACROCYCLE
Identify the three training phases in the diagram below;
State whether the red and blue lines shown below are for volume or
intensity of training.
1
2
3
TRAINING PERIOD
A LACROSSE PLAYER
Macrocycle:
Long term goal – Preparation for and compete in World Championships
This will require: Extensive stamina (VO2 max and lactate threshold)
Good speed, agility and power. Strong stick skills and game play.
Mesocycles:
Meso 1: Training (Overall fitness including the development of various components of
fitness.)
Meso 2: Train to compete.
Meso 3: Run up competitions
Meso 4: Peak for World Championships
Microcycles:
Day 1:Weights work out.
Day 2: Interval training.
Day 3: Squad training session.
Day 4: Rest day.
ANSWER
4 marks for 4 of:
A. Cycle based on World Championships/Olympics
B. Possible to plan for double periodisation
C. Preparation phase/pre season training – involves development of base levels
of fitness/general conditioning/quantity rather than quality
D. Competitive phase – refinement of skills/ maintenance of fitness levels/quality
rather than quantity/relevant examples of training modifications
E. Tapering/peaking – preparation for specific competition/mainly skill focus
F. Transition phase – active rest/out of season recovery period
G. Macro-cycles – long term planning/yearly/two yearly cycle
H. Meso-cycles – periods of two to eight weeks/months
I. Micro-cycles – periods of a week/day/individual training sessions
No marks for definition of Periodisation eg splitting year up