Periodisation and Programs
What is an annual plan?
Bonus: what is it broken into
A broad overview of the athlete’s year that identifies key competitions, training periods and when peak performance is needed.
Bonus: It is broken into macrocycles.
Name the fitness component that combines strength and speed to produce explosive movement.
Bonus: give an example
Power.
Bonus: Example: jumping for a rebound, long jump take-off or shot put release.
Define VO₂ max.
Bonus: what is it a strong indicator of?
VO₂ max is the maximum amount of oxygen an individual can consume or deliver to working muscles per minute.
Bonus: It is a strong indicator of aerobic capacity.
Which training principle means exercises should match the sport’s energy systems, fitness demands and movement patterns?
Bonus - example
Specificity
Example: touch football training should include repeated sprints, rucking, evasive movement and game-like work:rest demands.
Name the training method that is performed at the same intensity for an extended period without rest.
Bonus - example
Continuous training.
Example: steady 20–30 minute run, ride or swim.
List the four training phases in a macrocycle.
Preparatory, pre-competition, competition and transition phases.
(Each phase has a different purpose.)
Which component of fitness is most clearly tested by repeated 50 m sprints with long rest between efforts?
Bonus give an example
Speed. Long rest helps maintain maximal effort each sprint.
Bonus: A related method is sprint interval training.
Which body systems are directly involved in oxygen uptake and delivery during physical activity?
Bonus list which parts of the body play roles.
Respiratory system, circulatory/cardiovascular system and muscular system.
Bonus: Lungs, heart, blood vessels and working muscles all play roles.
Which principle involves gradually increasing training load to encourage physiological adaptation?
Progressive overload.
(Load may increase through intensity, duration, frequency or volume.)
Which training method varies intensity by changing speed, resistance or terrain during continuous work?
bonus - example
Fartlek training.
Bonus: alternating steady running with short surges or hills.
Which phase focuses on maintaining energy, fitness and skill levels while maximising performance in authentic competition?
Competition phase.
(Training load is managed to perform well when it matters.)
A netball centre repeatedly leads, drives, changes direction and marks an opponent. Name THREE important fitness components.
Appropriate answers include speed, agility, aerobic capacity, muscular endurance and power. A high-quality answer links each component to the centre’s movement demands.
Bonus question: name one specialised test for one component.
What is lactate threshold?
The exercise intensity at which blood lactate begins to accumulate more rapidly than it can be removed.
A student says their program is boring and their strength/power has plateaued. Which THREE principles could explain this?
Variety, progressive overload and individuality are strong answers. The program may be too repetitive, not increasing load, and not specific to the athlete’s individual needs.
(Specificity may also be relevant if sessions are too generic.)
What is interval training?
Bonus - examples
A training method that alternates periods of work and rest to target specific fitness components and energy systems.
Bonus: Examples include HIIT, SIT and aerobic interval training.
Place these from largest to smallest: mesocycle, training session, annual plan, microcycle, macrocycle.
Bonus: what are the times lines of macrocycles and mesocycle
Annual plan → macrocycle → mesocycle → microcycle → training session.
Bonus: Microcycles are usually around one week; mesocycles are often several weeks.
A student has very good vertical jump and basketball throw scores but poor flexibility and fair aerobic capacity. Which athletics events are they best suited to?
Likely power-based events such as long jump, high jump or shot put, because power is a major requirement. They are less suited to 1500 m due to only fair aerobic capacity.
Bonus: Mention that technique and injury status also matter.
A 17-year-old runner with a maximum heart rate of 200 bpm is told to train between 155 and 165 bpm. Which zone is likely being targeted?
Bonus: What are the calculations
Lactate threshold zone, because 155–165 bpm is around 80–85% of 200 bpm.
Bonus: Calculation: 200 × 0.80 = 160; 200 × 0.85 = 170.
A coach gives every athlete the exact same session regardless of position, ability or fitness profile. Which principle is being ignored?
Individuality. The session does not account for different athlete needs, strengths, weaknesses, roles or goals.
(Could also reduce specificity for different positions.)
Differentiate between intra-session recovery and inter-session recovery.
Intra-session recovery occurs during a training session, such as rest between reps. Inter-session recovery occurs between separate training sessions.
(Both influence adaptation and preparedness.)
A student’s microcycle includes maximal sprinting every day with no recovery. Evaluate one likely problem and one modification.
Problem: excessive fatigue and reduced adaptation/performance. Modification: add recovery, vary intensity, or alternate hard and lighter days to manage loading and unloading.
Bonus: Link to General Adaptation Syndrome or fitness–fatigue model.
Why are specialised fitness tests often more useful than traditional tests when judging suitability for a specific sport or position?
Bonus - example
Specialised tests better reflect the actual movement demands, distances, directions, work:rest patterns and skills required in the selected physical activity or position.
Bonus: a netball-specific repeated-change-of-direction test rather than only a straight-line sprint.
A training session uses maximal 10–50 m sprints with long rests, but the objective is to improve VO₂ max. Evaluate the suitability.
It is not highly suitable for VO₂ max because it mainly targets ATP–PC speed and power demands. VO₂ max would be better targeted with aerobic interval, continuous or longer high-intensity intervals.
(A strong answer suggests a modification: longer work bouts, shorter recovery or aerobic intervals.)
Evaluate this claim: “Frequency is the only principle needed to improve fitness.”
False. Frequency matters, but training effectiveness also depends on intensity, duration, specificity, progressive overload, individuality and variety. These principles work together.
(frequent low-intensity sessions may not improve speed if the goal requires ATP–PC development.)
A player completes repeated 75-second high-intensity efforts with recovery between each effort. Name the best method and explain the energy-system focus.
High-intensity interval training is suitable. The work bouts target the lactic acid system because they are high intensity and around 60–90 seconds.
(Recovery should be planned so quality can be maintained.)