App Phys Tapering Strategies

bethdrysdale94's version from 2017-01-27 11:14

Section 1

Question Answer
What is tapering?a period of reduced training load prior to important competitions
What does tapering aim to do?maximise physiological adaptation, eliminate accumulated fatigue, enhance performance
According to Mujika and Padilla 2003, how much does tapering improve performance by?0.5-6%
What is performance enhancement the result of?restored physiological capacities that were impaired/supressed by prior heavy training, restored tolerance and further adaptations during the taper
What is training load made up of?volume (miles/week), frequency (number of runs) and intensity (effort)
What is special about reductions in training volume tapering?no detriment to performance: 800m runners can reduce volume by 50-75% at high and low intensities of volume, 5km runners 3 week taper with 70% decrease in volume
What does bosquet et al 2007 meta-analysis say about performance increase?peformance increase is more sensitive to reduction in training volume rather than reductions in intensity and frequency
What is required of training frequency to improve performance?maintainence to improve performance, should at least remain over 80% during tapering
What did mujika 2002 say about training frequency and volume?performance improved when 80% volume reduction implicated compared to frequency reduction in 800m runners during 6 day taper
What cannot be compromised during tapering? intensity, at <70% VO2 max during 3-4 week taper, 5km runners suffered a 1% decline/12second decline in performance
When do largest performance improvements occur?during intensity INCREASE during taper - 22% increase in runners time to fatigue when tapering involved low volume but 115-120% VO2 max

Section 2

Question Answer
What happens 12-14 days of inactivity before the competition?started to lose adaptations
what was seen with tapering from 6days-4weeks?positive effects of tapering
What is required if swimmers increase training load by 20% 28days prior to taper?longer taper duration
What are the different types of taper?Linear, Step taper (reduced training), exponential taper (slow and fast decay)
What are the physiological mechanisms that occur as a result of taper?increased: utilisation of VO2 max, economy, muscle strength and power, muscle glycogen, oxidative enzyme activity, blood and red cell volume, circulating testosterone
What are the psychological mechanisms that occur as a result of taper?decreased: perception of effort and fatigue, global mood disturbances.Increase: vigour, quality of sleep

Section 3

Question Answer
What are the other challenged with tapering and performance?multiple peaking for race series and finals: high performance platform needs to be maintained, high fitness peaks need to occur during race series and optimal fitness peaks should occur for race finals
What are the external challenges that occur for pre-race training/tapering?long-haul travel to competitions, altitude training, team sports
What did Kate Spilsbury find during study 1 (quantifying current strategies of elite british endurance runners)strong associations between training load and extent of change during taper. Produced an algorithm; prediction of taper based on regular training. Event groups differ; middle distance didnt run faster than race speed during taper but long distance did
What can reduction in training volume theoretically allow athletes to do according to Mujika & Thomas?recover from past overload, restore capacity to respond effectively to training done during taper (particularly that of high intensity)

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