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a) Outline what is meant by periodisation in the context of training programme design - Leaving Cert Physical Education - Question Question 1 - 2020
Question Question 1
a) Outline what is meant by periodisation in the context of training programme design. b) Discuss two strategies a performer could use to support recovery. 1. 2. ... show full transcript
Worked Solution & Example Answer:a) Outline what is meant by periodisation in the context of training programme design - Leaving Cert Physical Education - Question Question 1 - 2020
Step 1
Outline what is meant by periodisation in the context of training programme design.
Answer
Periodisation refers to the systematic planning of athletic training. It involves dividing the training program into specific periods or cycles, each with distinct training goals and objectives. The primary purpose of periodisation is to optimize performance by varying training intensity, volume, and specificity over time. By structuring training in this way, athletes can achieve peak performance during important competitions while reducing the risk of overtraining and burnout.
Step 2
Discuss two strategies a performer could use to support recovery.
Answer
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Active Recovery: This involves engaging in low-intensity exercise after a training session or competition. Activities like walking, light jogging, or yoga help to promote blood flow, which facilitates the removal of lactic acid and other metabolic byproducts, speeding up recovery.
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Nutrition and Hydration: Consuming a balanced diet rich in proteins, carbohydrates, and healthy fats is crucial for muscle repair and replenishment of glycogen stores. Additionally, proper hydration before, during, and after exercise aids in maintaining optimal physiological function and reduces the risk of dehydration-related performance declines.
Step 3
Describe how a performer could use the SMART principle or a similar principle to set their goals in a named physical activity.
Answer
The SMART principle is an effective framework for setting clear and achievable goals. In the context of a runner aiming to improve their 5K time, the SMART criteria would be applied as follows:
- Specific: The goal is to run a 5K in under 20 minutes.
- Measurable: Progress can be tracked through regular time trials during training sessions.
- Achievable: Given the runner's current time of 22 minutes, a 2-minute improvement is realistic with focused training.
- Relevant: This goal aligns with the runner's overall desire to compete in local races.
- Time-bound: The target is to achieve this goal within the next three months, allowing for specific training phases.
By following the SMART principle, the runner can clearly define their ambitions and monitor their progress effectively.
Step 4
Explain the role of any two sports supplements.
Answer
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Caffeine: Caffeine is widely recognized for its ability to enhance athletic performance. It acts as a stimulant that can reduce perceived exertion and improve focus. Caffeine can also aid in endurance by increasing the utilization of fat as a fuel source, sparing glycogen stores for prolonged physical activities.
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Creatine: Creatine is a popular supplement among athletes, particularly in sports requiring short bursts of high-intensity effort. It helps in the rapid regeneration of ATP (adenosine triphosphate), providing the energy necessary for quick intervals of activity, enhancing strength, power, and muscle mass gains.
Step 5
Provide two reasons for this recommendation.
Answer
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Health Risks: The use of sports supplements can lead to potential health risks, including negative side effects and unintended ingredient interactions, which might affect an athlete’s performance and well-being.
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Nutritional Sufficiency: Sport Ireland promotes the idea that a balanced diet can provide all necessary nutrients required for optimal performance, reducing the need for supplementation. They emphasize that athletes who rely on supplements may overlook the importance of whole foods in their nutrition.