SPORTS

Quarter 1

GRADE 12
SPORTS
IN CAMPUS
Assesses Own Performace for
Goal Setting

1
What I need to know?

Module 2 - designs a personal training program

At the end of this module, you are expected to:

 understand principle of training and Planning of the Training Program

 determines the restoration, recovery and overtraining
 Creates a training program for the athletes
 characterize the smart goal

What I Know ?

Direction: Read each statement carefully, write your answer on a yellow paper.
1. A regular training stimulus is required for adaptation to occur and to be maintained.
A. Adaptation B. Overload C. Reversibility D. Specificity
2. Biological systems can adapt to loads that are higher than the demands of normal daily activity.
A. Adaptation B. Overload C. Reversibility D. Specificity
3. It need to follow to the demands of training occur gradually, over long periods of time.
A. Adaptation B. Overload C. Reversibility D. Specificity
4. Energy pathways, enzyme systems, muscle fiber types, and neuro-muscular responses adapt specifically to
the type of training to which they are subjected.
A. Adaptation B. Overload C. Reversibility D. Specificity
5. The emphasis placed upon each of these elements must vary during the training year but will also depend
on the athlete’s event and level of experience and maturity.
A. Individual Response B. Maintenance
C. Periodization of the Training Cycle D. Variation and Recovery
6. Muscle groups adapt to a specific training stimulus in about three weeks and then plateau.
A. Individual Response B. Maintenance
C. Periodization of the Training Cycle D. Variation and Recovery
7. Gains achieved during high-intensity training periods can be maintained with a moderate level of work.
A. Individual Response B. Maintenance
C. Periodization of the Training Cycle D. Variation and Recovery
8. Each athlete will respond differently to the same training stimulus.
A. Individual Response B. Maintenance
C. Periodization of the Training Cycle D. Variation and Recovery
9. It is also called off season , where athletes given a chance to recover from injury and fatigue.
A. Competition B. General preparation C. Specific preparation D. Transition
10. The volume is slowly reduced as the intensity is raised and ready to apply the learning in training.
A. Competition B. General preparation C. Specific preparation D. Transition
11. It is part of the training program which cardo respiratory endurance is strengthen.
A. Competition B. General preparation C. Specific preparation D. Transition

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 12. It is part of the training program which focus on the specific skill of the athlete that need to improve to
assure maximum performance from the athlete during competition.
A. Competition B. General preparation C. Specific preparation D. Transition
13. It should include the physiological, psychological, and social realms.
A. Medication B. Nutrition C. Recovery D. Self monitoring
14. Maintain fluids and electrolytes in the body.
A. Dehydration B. Rehydration C. Replenish D. Restoration
15. An excessive or monotonous training load.
A. Over acting B. Overloading C. Over reaching D. Over trainig

What’s In?
I
Direction: Complete the diagram below that illustrate the principle of training.

What’s new?

Complete the statement about training program

1. A fitness training program encompasses
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
2. The Training Program is subdivided into
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

3. Restoration and Recovery should comprise of

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

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 4. These are the early warning signs” of Overtraining
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
5. Prevention of overtraining will
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

What is it?

PRINCIPLES OF TRAINING
Training programs are designed to improve performance by developing the appropriate energy
sources, increasing muscular structures, and improving neuro-muscular skill patterns. Sports
medicine professionals must be familiar with the basic principles and processes of training, so that
they can evaluate training programs and determine their adequacy in maintaining an athlete’s health
and preventing injury.

A. Principles
1. Progressive Loading (“Overload”)
Biological systems can adapt to loads that are higher than the demands of normal daily activity.
Training loads must be increased gradually, however, to allow the body to adapt and to avoid injury
(system failure due to overloading). Varying the type, volume, and intensity of the training load allows
the body an opportunity to recover, and to over-compensate (Figure 3-2). Loading must continue to
increase incrementally as adaptation occurs, otherwise the training effect will plateau and further
improvement will not occur (Figure 3-3).

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 Stimulus Overcompensation

Fitness

Fatigue
Compensation

Figure 3-2. The law of overload.

i i i Fitness

i i i

Figure 3-3. Principle of progressive overload—optimal improvement.

2. Adaptation
Adaptations to the demands of training occur gradually, over long periods of
time. Efforts to accelerate the process may lead to injury, illness, or “overtraining”
(see Part 2, of this chapter Restoration, Recovery, and Overtraining). Many adaptive
changes reverse when training ceases. Conversely, an inadequate training load
will not provide an adequate stimulus, and a compensatory response will not occur.
Figure 3-4 illustrates the effects of various training loads.

Stimulus
Overcompensation

Fitness

Compensation (recovery)
Fatigue
– – – – – Training too easy
———— Training adequate
• • • • • • • Training too hard

Figure 3-4. Different training loads have different effects on the athlete’s recovery.

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3. Specificity
Energy pathways, enzyme systems, muscle fiber types, and neuro-muscular
responses adapt specifically to the type of training to which they are subjected. For
example, strength training has little effect on endurance. Conversely, endurance
training activates aerobic pathways, with little effect on speed or strength. Even so,
a well-rounded training program should contain a variety of elements (aerobic,
anaerobic, speed, strength, flexibility), and involve all the major muscle groups in
order to prevent imbalances and avoid injuries.
4. Reversibility
A regular training stimulus is required for adaptation to occur and to be
maintained. Without suitable, repeated bouts of training, fitness levels remain low or
regress to their pre-training levels.
5. Variation and Recovery
Muscle groups adapt to a specific training stimulus in about three weeks and
then plateau. Variations in training and periods of recovery are needed to continue
progressive loading, without the risks of injury and/or overtraining. Training
sessions should alternate between heavy, light, and moderate in order to permit
recovery. The content of training programs must also vary in order to prevent
boredom and “staleness”.
6. Individual Response
Each athlete will respond differently to the same training stimulus. There are
many factors that alter the training response: genetics, maturity, nutrition, prior
training, environment, sleep, rest, stress, illness or injury, and motivation, to name a
few.
7. Periodization of the Training Cycle
The training program must consist of a variety of elements, including cardio-
respiratory (aerobic) fitness, general strength, anaerobic fitness (power), speed,
neuro-muscular skills development, flexibility, and mental preparation. The emphasis
placed upon each of these elements must vary during the training year but will also
depend on the athlete’s event and level of experience and maturity. Generally, basic
preparation for all events should focus on general strength and aerobic fitness.
Training cycles usually last about 3 weeks, with a week of lower-intensity
recovery before starting the next cycle. Skills acquisition should not be emphasized
during a high-intensity training cycle but should be reserved for periods of lower
volume and intensity.
8. Maintenance
Gains achieved during high-intensity training periods can be maintained with
a moderate level of work. Thus, by means of periodization, some elements can
be maintained with less work, while other elements are stressed.

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 B.Planning the Training Program
1. Elements of Training and Fitness
A fitness training program encompasses five basic bio motor abilities: strength,
endurance, speed, flexibility, and coordination (Figure 3-5). Other elements that
must be considered in a holistic program include: specific skills acquisition,
psychological training, and competition preparation.

Figure 3-5. Relationship of the bio motor abilities.

A complete training program must encompass all the above elements.

However, not all elements can receive equal emphasis throughout the training cycle.
Many factors determine the type of training program, and the stress placed upon
each element. These include the age and sports maturity level of the athlete, his or
her prior state of fitness, and the event(s) for which the athlete is preparing (Figure
3-6).
Although these bio motor elements are thought of as discrete entities, they are
closely interrelated (Figure 3-7). The application of a training program will impinge
on several systems, and the coach must understand these relation- ships when
devising a training program.

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 Figure 3-6. Training at any time must be part of a long-term plan.

2. The Training Program

The training process is divided into several periods (periodization).
These periods are usually termed as—
• General preparation
• Specific preparation
• Competition, and
• Transition (active rest)
The emphasis placed upon the various elements of training will vary both in
volume and intensity. Volume refers to the total quantity of work, i.e., meters of
running, or kilograms lifted during strength training. Intensity indicates the
quality of training, usually in reference to the athlete’s maximal capability in that
activity (percent of best performance).
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 Figure 3-7. Inter-relationship of the various motor abilities.

During the preparatory periods, the volume of training is gradually increased,

while the intensity is kept lower (Figure 3-8). As the competition phase is reached,
the volume is slowly reduced as the intensity is raised. If both volume and intensity
remain high, overtraining may occur (see Chapter 3, Part 2). Main competitions
TRANSITION

General Specific
preparation preparation

Main competitions

PREPARATION COMPETITION

Volume
Intensity
Athletic shape

Figure 3-8. The general structure of periodized training.

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 PART 2

RESTORATION, RECOVERY AND OVERTRAINING

Whenever a group of athletes is subjected to a training program, some will
respond optimally to the training stimulus, a few will not be adequately trained
(undertrained), and others will experience an overly stressful response to the training
load (overtraining).
A systematically applied, gradually progressive training load is required for
an athlete to adapt and improve performance. However, for this adaptation to take
place, adequate recovery strategies must be utilized. As the stressors associated with
training gradually increase, so must the implementation of a broad range of recovery
and restoration modalities be carefully included in the training process. While this
concept may seem counter-intuitive to many highly motivated athletes and coaches,
it should be considered as integral to the training program, i.e., “invisible training.”
It is the cumulative effect of training and non-training stressors, along
with “under-recovery” that leads to performance decrements and the
“overtraining syndrome.”

A.Restoration and Recovery

Restoration and recovery measures encompass a broad range of techniques, both
active and passive. Recovery should include the physiological, psychological, and
social realms.
1. Plan Training
The first step in preventing under-recovery is for the athlete and coach to develop
a carefully- planned training strategy, with a periodization system and allowances for
“active rest.”
2. Self-monitoring
The athlete should keep a training diary and record not only the results of each
workout, but also his or her subjective responses to it. Such an assessment might
utilize such measures as the Rating of Perceived Exertion (RPE) and the Total
Quality of Recovery (TQR) scales (see Kellmann 2002, p.16 table 1.2). Use of the
weekly Recovery–Cue assessment (Kellmann 2002, appendix 12.A) may aid in
following the athlete’s responses over time and allow for early intervention in cases
of incipient over-stress.
Self-monitoring of the athlete’s responses to training and the athlete’s self-
perceived mental state are the most sensitive cues to the total volume of stressors
and his or her adaptation to them.
3. Psychological
Psychological strategies are important factors in reducing and managing stress.
Relaxation training, imagery, and autogenic training are valuable tools in helping the
athlete to maintain focus during competition, allaying excessive tension, and aiding

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 in recovery processes. Relaxation training is helpful for inducing sleep. Adequate
sleep is essential for recovery, as many endocrine systems undergo optimal recovery
during sleep.
1. Social
Social interactions can be a pleasant diversion from the rigors of training,
especially if they are done in settings outside of the training milieu and with other
friends who are not involved in sports.
2. Medical
Many medical modalities that have been found to be valuable restoration tools.
Different massage techniques are useful in aiding warm-up, relaxing muscles after
training, and in re-activation for subsequent exercise sessions. Hydrotherapy in
several forms is used to flush out waste products and improve peripheral circulation,
both locally and by nervous system activation. Ice baths, contrast baths, and hydro-
massage stimulate venous circulation.
Active and passive stretching help muscles to lengthen, relieve tension within the
muscle bundles, and enhance relaxation.
3. Nutrition
Maintaining adequate nutrition is essential for complete recovery. During and
after exercise, it is important to remain hydrated. For short sessions water is adequate,
but for longer periods glucose/ electrolyte solutions replace losses and maintain
caloric and salt stores. Glycogen repletion should begin immediately after exercise,
using glucose /electrolyte solutions. Carbohydrate/protein mixtures may enhance
glycogen repletion as well as restore muscle amino acids and rebuild muscle tissue. A
high-carbohydrate meal should be eaten within 2–4 hours after exercise.

B. Planning a System for Recovery and Restoration

1. Before Training or Competition
a. Develop a checklist of necessary preparations and form a consistent routine but
be flexible and prepare for unexpected changes (altered time schedule, order of
competition, change of venue, weather conditions)—i.e., “stuff happens”!
b. Carry out a gradual warm-up, stretch gently, and develop a sense of muscle
“awareness.”
c. Have a brief, activating massage.
d. Utilize relaxation and imagery to focus on the competitive task and remove
distractions.
2. During a Training Session
a. Maintain hydration—consume water or a carbohydrate/ electrolyte drink.
b. Rest between exercise bouts.

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3. Between Multiple Daily Training Sessions or Rounds of Competition
a. Replace nutrients and fluids.
b. Stretch. Obtain a light massage. Take a brief nap.
4. During Competition
a. Maintain fluids and electrolytes.
b. Use psychological techniques to “psych-up” and “psych- down”.
c. Manage the environment: stay cool (or warm), use sun block if necessary.
5. After Training or Competition
a. Cool down and stretch.
b. Replace fluid losses—use a carbohydrate/electrolyte/protein drink.
Consume 150% of fluid losses (weigh before and after event).
c. Massage: stroking, to stimulate waste removal and elicit relaxation.
d. Hydrotherapy: cold (or ice) bath, or hydro-massage.
e. Nutrition: eat a high-carbohydrate meal within 2–4 hours to restore
glycogen.
f. Psychological: carry out a post-event evaluation with the coach, assessing
both the good and bad aspects of the event (see questionnaire).
6. During Recovery Days (“Invisible Training”)
a. Use “active rest” by doing some form of light activity or cross-training or
play games (safely and not competitively!). Allow the muscles to work,
while the mind and nervous system rest.
b. Do easy stretching or yoga.
c. Become involved socially and get away from the sports routine.
d. Use “nature therapy”—have a complete change of scene by walking in the
park or forest, going to the beach, etc.
Remember that each athlete is unique, with individual ways of responding
to stressors and to recovery techniques. What may be restorative to one may be
stressful to another. Hence, each athlete must create his or her own armamentarium
of restoration strategies and use them diligently.

B.Overtraining vs. Under-Recovery

Overtraining is a poorly-defined complex of the body’s psycho-physiological
responses to a wide variety of “stressors,” including: 1) an excessive or monotonous
training load; 2) too-frequent competitions; 3) inadequate recovery time following an
intensive work-load, or any combination of these; 4) other “stressors” in the athlete’s
life, such as financial or work pressures, social issues, excessive travel (jet-lag),
inadequate sleep and nutrition, or lack of recreational opportunities.

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1. Definitions (See Ref. 7)
a. Overreaching (or Short-term Overtraining)
Overreaching (or short-term overtraining) can be defined as an accumulation
of training and/or non-training stress resulting in short-term decrement in
performance capacity with or without related physiological or psychological
signs and symptoms of overtraining, in which restoration of performance
capacity may take from several days to several weeks. Note that overreaching
may be difficult to distinguish from the normal sense of fatigue that accompanies
an intensive training program.
b. Overtraining (or Long-term Overtraining, “Staleness” or “Burnout”)
Overtraining can be defined as an accumulation of training and/or non-
training stress resulting in long-term decrement in performance capacity with
or without related physiological signs and symptoms of overtraining, in which
restoration of performance capacity may take several weeks or months.
Overtraining may be looked upon as the OUTCOME of several systems’
failures due to inadequate restoration and recovery strategies. Although the
continuum between overreaching and overtraining syndromes appears logical,
there is no scientific evidence to indicate that 1) overreaching precedes over-
training, or 2) symptoms of overtraining are worse than those of overreaching.
2. Incidence of Overtraining
The incidence of overtraining in high-level athletes has been reported from 5–
15% over a 1-year period, according to different authors. However, it is difficult to
interpret these data because many of these studies diagnosed overtraining without
any performance measurement or performance decrease (a very important
prerequisite). Moreover, terminology used is sometimes inconsistent and it is
likely that some of the over trained athletes only underwent transient overreaching
syndrome.
3. Prevention of Overtraining
The highly trained, strongly motivated elite athlete constantly treads a fine line
between optimal levels of training, and overtraining. Close communication between
insightful coaches and athletes who are “tuned-in” to monitoring their own mental
and physical responses to training is required to detect the “early warning signs” of
overtraining (see below) and to react appropriately.
a. Guidelines for an Optimal Training Load
The optimal training load for an individual athlete depends on various
factors, including genetic make-up, lifestyle, degree of physical and mental
maturity, and state of initial fitness.
There are no hard and fast rules for determining how and when to adjust the
training load, but empirical evidence suggests that an increase of no more than
5% each week during a training micro-cycle allows for adaptation and recovery.
Furthermore, intensity and volume of training should not be increased
simultaneously.

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 Not being able to devise a numerical index for training intensity and volume
makes it difficult to quantify the training load. Therefore, training must be
carefully documented in the athlete’s diary. The athlete’s subjective responses
to and feelings about the training should be monitored and recorded, as should
lifestyle factors such as hours and quality of sleep, nutrition, and other stressors.
If signs of overtraining do become apparent, a careful record of activities
should help pinpoint possible causes.
b. High-risk Activity Patterns
Certain activity patterns are especially likely to cause overtraining. These
include:
i. closely spaced competitions without adequate recovery, or without an
adequate recovery interval between a series of competitions
ii. a sudden increase in training volume and/or intensity without a gradual
build-up
iii. use of a single, monotonous training format, such as interval training,
which fatigues one muscle group or energy system
iv. increase in other life stressors, such as inadequate sleep or nourishment,
travel (especially across time zones), or adverse psychological encounters,
etc.
Avoiding these patterns, especially by ensuring adequate recovery or
diversion, is the best way to prevent overtraining.
4. “Early Warning Signs” of Overtraining
Athletes beginning to show evidence of overtraining exhibit several symptoms,
often in combination. Sports medicine personnel and coaches should be alert for
these early warning clues, and activate recovery efforts:
a. An athlete feels that greater effort is needed to complete a training session,
time trial, or competition. A longer recovery time is needed between
exercise bouts.
b. An athlete complains of persistent muscle stiffness and soreness,
and requests frequent massage.
c. An athlete feels a persistent sense of fatigue and inadequate recovery after
a training session. A poor sleep pattern and elevated morning heart rate
may accompany this feeling.
d. An athlete exhibits irritability and moodiness in dealing with routine
activities.
e. An athlete loses the drive to train and dreads the outcome of a poor training
session.
f. A female athlete experiences alteration of the menstrual cycle, especially
amenorrhea (see Chapter 13, Part 1, Endocrine/Menstrual Factors).
These warning signals should indicate to the athlete, coach, and medical staff
that a major adjustment in the training program is necessary. The team physician can

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be of value in confirming this “diagnosis” and encouraging a program of recovery
rather than allowing the athlete to persist in a potentially harmful process.
5. Physiological and Laboratory Detection
Despite numerous efforts, the ability to detect incipient overtraining or over-
reaching has been elusive. Many athletes with overreaching or overtraining may
show few or no measurable physiological changes, while others may have altered
laboratory and psychological findings with no clinical evidence of being over
trained. Many different markers have been suggested as being useful, but none has
been carefully validated in a research setting with adequate controls.
A number of indicators have been recommended, and if carried out on a regular
basis to monitor the athlete, may be of some value:
Although it has not been agreed on by all, time to fatigue tests seem to be the
most appropriate technique to diagnose states of overreaching or overtraining. This
type of submaximal test allows different kinds of metabolic measurements that can be
compared over the course of the season. In the field of maximal physiological
parameters, reduction of maximal oxygen uptake and maximal heart rate, obtained
during incremental tests, are frequently reported in over trained or overreached
athletes. However, whether the reduction of these parameters is the cause, or the
consequence of the premature fatigue associated with overtraining remains unknown.
The endocrine system may show a stress response, with an initial rise in
epinephrine and nor-epinephrine, ACTH and cortisol, and growth hormone (GH),
followed by a decline in the level of these hormones (Selye’s “exhaustion stage”).
For instance, the maximal blood cortisol response to exercise stress is often
decreased in overreached athletes. Early hormonal studies on overtraining reported
a decrease (more than 30%) in the testosterone/cortisol ratio due to a rise in cortisol
and a reduction in testosterone (due to gonadotropin suppression). Unfortunately, the
usefulness of this ratio as a diagnostic tool has not been supported in the literature.
Similarly, overtraining can profoundly affect the psychological status of the
athlete. The widely used Profile of Mood States (POMS) shows a characteristic
“inverse iceberg profile,” with low levels of vigour, and high indices of fatigue,
depression, and anger. This profile can be reversed with appropriate management
of training, and time allowed for recovery. Others have shown that a simple seven-
question profile administered daily or weekly may help to discriminate those who
may become over trained.

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 These psychological markers seem to be the most sensitive indicators of the athlete
under stress, and should be administered on a regular basis, along with a review of the
training diary and discussions between coach and athlete.
Changes in the levels of certain biochemical markers (CPK, ferritin, haptoglobin, etc.) are
potentially suggestive of overtraining. However, these levels are also altered by intensive
training, so unless there is frequent, regular testing of the athlete to establish an individual
baseline and “normal range,” these tests cannot definitively diagnose overtraining.

What’s more?
Direction: Answer the following questions below.

1. What is training program?____________________________________________________

_________________________________________________________________________

2. What are the training principles? ______________________________________________

_________________________________________________________________________

3. How to plan training programs? ________________________________________________

__________________________________________________________________________

4. What do you think should one possess to create effective training programs?
_________________________________________________________________________
_________________________________________________________________________
5. What can you say about recovery and restoration?________________________________
_________________________________________________________________________
6. How can you help for the restoration and recovery of an athletes? ___________________
_________________________________________________________________________
7. Do you agree in Planning a System for Recovery and Restoration? Why?
________________________________________________________________________
________________________________________________________________________

What I Have Learned?

1. Why it is important to know the principle of training?

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
2. What will happen, if your training program has no system?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________
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3. What is the importance of recovery and restoration in the performance of your team?
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

4. How can you avoid overtraining?

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

What I Can Do?

Analyze the situation and give possible solution.

1. Your athlete seems to be bored in their training session

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

2. You team is always eliminated in all the tournaments they are joining

________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

3. After the competition, you notice that most of your player are exhausted
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

4. During the competition, majority of your player seems to be weak and out of focus
________________________________________________________________
________________________________________________________________
________________________________________________________________
________________________________________________________________

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Assessment

Direction: Read the following statement, match column A to column B and write your answer on back of
your Pre-test or the What I Know

Column A Column B
1. A regular training stimulus is required for adaptation to occur and a. Self-monitoring
to be maintained. Without suitable, repeated bouts of training,
fitness levels remain low or regress to their pre-training levels.
. Social interactions can be a pleasant diversion from the rigors of b. Reversibility
training, especially if they are done in settings outside of the
training milieu and with other friends who are not involved in
sports.
3. Gains achieved during high-intensity training periods can be c. Nutrition
maintained with a moderate level of work.
4. Energy pathways, enzyme systems, muscle fiber types, and d. Social
neuro-muscular responses adapt specifically to the type of training
to which they are subjected.
5. The athlete should keep a training diary and record not only the e. Progressive
results of each workout, but also his or her subjective responses to Loading
it. (“Overload”)
6. Each athlete will respond differently to the same training f. Maintenance
stimulus. There are many factors that alter the training response:
genetics, maturity, nutrition, prior training, environment, sleep,
rest, stress, illness or injury, and motivation, to name a few.

7. It is essential for complete recovery. During and after exercise, it g. Overtraining

is important to remain hydrated. For short sessions water is
adequate, but for longer periods glucose/ electrolyte solutions
replace losses and maintain caloric and salt stores.
8. Biological systems can adapt to loads that are higher than the h. Individual
demands of normal daily activity. Training loads must be increased Response
gradually, however, to allow the body to adapt and to avoid injury
(system failure due to overloading).
9. Muscle groups adapt to a specific training stimulus in about three i. Recovery and
weeks and then plateau. Periods of recovery are needed to continue Restoration
progressive loading, without the risks of injury and/or overtraining.
10. a poorly-defined complex of the body’s psycho-physiological j. Specificity
responses to a wide variety of “stressors,” including: 1) an
excessive or monotonous training load; 2) too-frequent
competitions; 3) inadequate recovery time following an intensive
work-load, or any combination of these; 4) other “stressors” in the
athlete’s life, such as financial or work pressures, social issues,
excessive travel (jet-lag), inadequate sleep and nutrition, or lack of
recreational opportunities.
11. A phase of training focusing on the cardio vascular endurance k. Specific Phase
12. A phase of training focusing on the skill acquisition of athlete. l. Transition Phase
13. A phase of training where athletes and coaches apply their m. Olympic Games
strategies to win a game.
14. A phase of training where athletes and coaches need a time to n. Competition Phase
rest and recover.
15. A competition for elite athlete. o. General Phase

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 Additional Activity

Design a Sports Training Program: Fill the need data to complete your annual
training program.

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Reference

https://www.worldathletics.org/download/download?filename=f9fa48c2-2a0c-46f3-88b9-
149f4d561326.pdf&urlslug=Chapter%203%3A%20Training

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