Course outline
Module 1
Module 1: Introduction to Periodisation
Introduction to Periodisation
Knowledge check
Q1. What is the primary purpose of periodisation in training?
- A. To increase the intensity of training without rest
- B. To structure training in a planned and systematic way ✓
- C. To eliminate the need for recovery
- D. To focus only on strength training
Why: Periodisation is about structuring training in a planned and systematic way to optimise performance and prevent overtraining.
Q2. Which of the following is NOT a common type of periodisation?
- A. Linear periodisation
- B. Undulating periodisation
- C. Cyclical periodisation
- D. Random periodisation ✓
Why: Random periodisation is not a recognised or commonly used type of periodisation in training.
Q3. What is the typical focus of the preparatory phase in periodisation?
- A. Maximising performance
- B. Building a general foundation of fitness ✓
- C. Refining specific skills
- D. Rest and recovery
Why: The preparatory phase is focused on building a general foundation of fitness before more specific training begins.
Q4. Which phase of periodisation is typically the shortest in duration?
- A. Preparatory phase
- B. Competition phase ✓
- C. Transition phase
- D. Base phase
Why: The competition phase is typically the shortest as it is focused on peaking for specific events or performances.
Q5. What is a key benefit of using periodisation in training?
- A. It reduces the need for rest and recovery
- B. It increases the risk of injury
- C. It helps prevent overtraining and optimises performance ✓
- D. It makes training less structured
Why: Periodisation helps prevent overtraining and optimises performance by systematically varying training loads and intensities.
Module 2
Module 2: Training Phases and Cycles
Training Phases and Cycles
Knowledge check
Q1. What is the primary goal of the preparation phase in periodisation?
- A. To improve performance in competition
- B. To build a general physical and technical base ✓
- C. To refine specific skills and tactics
- D. To recover and prepare for the next training cycle
Why: The preparation phase focuses on building a general physical and technical base to prepare the athlete for more specific training later.
Q2. Which phase of periodisation is typically the longest?
- A. Competition phase
- B. Transition phase
- C. Preparation phase ✓
- D. D
Why: The preparation phase is usually the longest as it involves building the foundation for performance.
Q3. What is the main focus of the competition phase in periodisation?
- A. General conditioning
- B. Skill refinement and competition simulation
- C. Recovery and regeneration
- D. Maximizing performance in competition ✓
Why: The competition phase is focused on maximizing performance in competition through specific training and tapering.
Q4. Which of the following is a characteristic of the tapering phase?
- A. Increased volume and intensity
- B. Decreased volume and increased intensity ✓
- C. Increased volume and decreased intensity
- D. Decreased volume and intensity
Why: Tapering involves decreasing volume while maintaining or increasing intensity to ensure peak performance.
Q5. What is the purpose of the transition phase in periodisation?
- A. To increase training load
- B. To recover and prepare for the next training cycle ✓
- C. To improve specific performance metrics
- D. To focus on skill development
Why: The transition phase allows for recovery and mental and physical preparation for the next training cycle.
Module 3
Module 3: Periodisation Models and Theories
Periodisation Models and Theories
Knowledge check
Q1. What is the primary goal of periodisation in training?
- A. To increase the intensity of training without rest
- B. To optimise performance by systematically varying training loads ✓
- C. To reduce the overall training time
- D. To eliminate the need for recovery periods
Why: Periodisation aims to optimise performance by systematically varying training loads over time to avoid overtraining and enhance performance.
Q2. Which of the following is a common periodisation model?
- A. Linear periodisation
- B. Circular periodisation
- C. Spiral periodisation
- D. All of the above ✓
Why: Linear, circular, and spiral are all common periodisation models used in training.
Q3. In linear periodisation, how does the training intensity typically change over time?
- A. It remains constant throughout the training cycle
- B. It increases gradually over time ✓
- C. It decreases gradually over time
- D. It fluctuates randomly
Why: In linear periodisation, intensity typically increases gradually over time while volume decreases.
Q4. What is the main focus of the macrocycle in periodisation?
- A. Short-term performance improvements
- B. Long-term planning and overall preparation for a competition ✓
- C. Daily training sessions
- D. Recovery periods
Why: The macrocycle is focused on long-term planning and overall preparation for a competition.
Q5. Which theory suggests that training should be structured to avoid overtraining and maximise performance?
- A. The overload theory
- B. The periodisation theory ✓
- C. The specificity theory
- D. The recovery theory
Why: The periodisation theory suggests that training should be structured systematically to avoid overtraining and maximise performance.
Module 4
Module 4: Periodisation in Strength Training
Periodisation in Strength Training
Knowledge check
Q1. What is the primary goal of periodisation in strength training?
- A. To increase muscle mass as quickly as possible
- B. To optimise performance over time by systematically varying training loads ✓
- C. To focus on a single exercise for maximum gains
- D. To train without rest periods
Why: Periodisation involves varying training loads and volumes over time to prevent plateaus and optimise long-term performance.
Q2. Which of the following is NOT a common type of periodisation model?
- A. Linear periodisation
- B. Undulating periodisation
- C. Cyclical periodisation
- D. Isometric periodisation ✓
Why: Isometric periodisation is not a standard model of periodisation in strength training. Linear, undulating, and cyclical are recognised models.
Q3. In linear periodisation, how does the training load typically change over time?
- A. It remains constant throughout the training cycle
- B. It increases gradually over time ✓
- C. It fluctuates randomly
- D. It decreases gradually over time
Why: In linear periodisation, the training load increases gradually over time, typically with decreasing volume and increasing intensity.
Q4. What is the main focus of the accumulation phase in periodisation?
- A. Maximising performance
- B. Building a training base and increasing work capacity ✓
- C. Reducing fatigue and preparing for competition
- D. Testing new exercises and techniques
Why: The accumulation phase focuses on building a training base, increasing work capacity, and preparing the athlete for higher intensity training in later phases.
Q5. Which phase of periodisation is typically the shortest and focuses on peaking performance?
- A. Accumulation phase
- B. Transitional phase
- C. Competition phase ✓
- D. Active recovery phase
Why: The competition phase is the shortest and focuses on peaking performance, typically just before an important event or competition.
Module 5
Module 5: Periodisation in Endurance Training
Periodisation in Endurance Training
Knowledge check
Q1. What is the primary goal of periodisation in endurance training?
- A. To increase muscle size rapidly
- B. To optimise performance over time by systematically varying training loads ✓
- C. To focus solely on short-term gains
- D. To eliminate the need for recovery
Why: Periodisation aims to systematically vary training loads to optimise performance over time, ensuring that athletes peak at the right moments.
Q2. Which of the following is a common phase in a periodisation model for endurance training?
- A. Strength phase
- B. Power phase
- C. Base phase ✓
- D. Flexibility phase
Why: The base phase is a common phase in endurance training periodisation, focusing on building aerobic capacity and endurance.
Q3. What does the term 'macrocycle' refer to in periodisation?
- A. A short-term training phase lasting a few weeks
- B. A long-term training plan spanning several years ✓
- C. A single training session
- D. A phase focused on strength training
Why: A macrocycle refers to a long-term training plan that spans several years, encompassing all phases of training.
Q4. Which type of periodisation involves dividing training into cycles of varying intensity and volume?
- A. Linear periodisation
- B. Undulating periodisation ✓
- C. Concurrent periodisation
- D. Block periodisation
Why: Undulating periodisation involves varying intensity and volume within a training cycle, which can lead to more consistent performance improvements.
Q5. What is the main purpose of the 'competition phase' in periodisation?
- A. To build general endurance
- B. To develop specific skills and prepare for competition ✓
- C. To focus on recovery and regeneration
- D. To increase muscle mass
Why: The competition phase is designed to develop specific skills and prepare the athlete for competition, ensuring they are at their peak performance level.
Module 6
Module 6: Periodisation for Skill Development
Periodisation for Skill Development
Knowledge check
Q1. What is the primary goal of periodisation in skill development?
- A. To increase muscle size
- B. To systematically develop and refine skills over time ✓
- C. To improve cardiovascular endurance
- D. To reduce injury risk
Why: Periodisation for skill development focuses on the structured progression of skills through different phases of training.
Q2. Which phase of periodisation is typically focused on skill acquisition and learning?
- A. Tapering phase
- B. Competition phase
- C. Base phase
- D. Preparation phase ✓
Why: The preparation phase is where the foundation of skills is built and learned.
Q3. What is a key characteristic of the competition phase in skill development?
- A. High volume of training
- B. Skill refinement and performance optimization ✓
- C. Low intensity training
- D. Skill acquisition
Why: During the competition phase, the focus is on fine-tuning and optimizing skills for performance.
Q4. Which of the following is NOT a benefit of periodisation in skill development?
- A. Improved long-term skill retention
- B. Increased risk of overtraining ✓
- C. Better performance consistency
- D. Structured progression of skills
Why: Periodisation helps reduce the risk of overtraining, not increase it.
Q5. What is the main focus of the base phase in skill development periodisation?
- A. Maximizing performance
- B. Building fundamental skills and endurance ✓
- C. Recovery and regeneration
- D. Testing and competition
Why: The base phase is crucial for developing the foundational skills and general endurance required for more advanced training.
Module 7
Module 7: Planning and Programming Periodised Training
Planning and Programming Periodised Training
Knowledge check
Q1. What is the primary goal of periodisation in training?
- A. To increase the number of training sessions
- B. To optimise performance by systematically varying training loads ✓
- C. To reduce the recovery time between workouts
- D. To focus on only one type of training throughout the year
Why: Periodisation aims to optimise performance by systematically varying training loads over time to prevent overtraining and ensure peak performance at specific times.
Q2. Which of the following is NOT a common phase in a periodised training programme?
- A. Preparatory phase
- B. Competition phase
- C. Recovery phase ✓
- D. Transition phase
Why: While recovery is important, it is not typically considered a distinct phase in periodised training. The main phases are preparatory, competition, and transition.
Q3. What is the main focus of the preparatory phase in periodisation?
- A. Maximising performance
- B. Building a general fitness base ✓
- C. Testing new techniques
- D. Reducing training volume
Why: The preparatory phase focuses on building a general fitness base, which includes developing strength, endurance, and skill levels before more intense training begins.
Q4. Which of the following best describes the competition phase in periodisation?
- A. A phase focused on building general fitness
- B. A phase focused on refining specific skills and increasing intensity ✓
- C. A phase focused on reducing training volume and intensity
- D. A phase focused on long-term recovery
Why: The competition phase is focused on refining specific skills and increasing intensity to prepare for peak performance during competitions.
Q5. What is the purpose of the transition phase in periodisation?
- A. To increase training intensity
- B. To allow for recovery and mental refreshment ✓
- C. To focus on skill development
- D. To prepare for the next training cycle
Why: The transition phase allows for recovery and mental refreshment, helping athletes avoid burnout and prepare for future training cycles.