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NSWPDHPEQuick questions
Option: Improving Performance
Quick questions on Planning a training program: HSC PDHPE Improving Performance
14short Q&A pairs drawn directly from our worked dot-point answer. For full context and worked exam questions, read the parent dot-point page.
What is step 1?Show answer
The first step is knowing the athlete. Information to gather:
What is step 2?Show answer
Goals should be specific, measurable, achievable, relevant, and time-bound (SMART). Three layers:
What is step 3?Show answer
Each sport has a specific demand profile.
What is step 4?Show answer
The seven principles from Core 2 (progressive overload, specificity, reversibility, variety, thresholds, warm-up/cool-down) are the rules every planning decision follows.
What is step 5?Show answer
The available training time shapes the entire program. A high-school athlete with 8-10 hours per week of training has different planning constraints than a full-time elite athlete with 25 hours per week.
What is preparatory phase (base)?Show answer
The foundation phase. Higher volume, lower intensity. Builds the underlying physiological qualities (aerobic capacity for endurance sports, general strength for strength sports). Lasts months for most athletes.
What is specific phase?Show answer
Increasing specificity. Training resembles competition more closely. Volume may decline; intensity rises. Sport-specific skills and tactics are emphasised.
What is competitive phase?Show answer
The competition season itself. Training maintains rather than builds. Recovery is prioritised. Race-pace work is dominant.
What is transition phase?Show answer
The post-competition recovery period. Active rest, alternative activities, reduced training load. Prevents burnout and allows full physical and psychological recovery.
What is microcycles, mesocycles, macrocycles?Show answer
A macrocycle for an HSC athlete in 1500m running might run from late summer (base building) through autumn (lactate work) through winter (race-pace) through spring (taper and championship racing) into early summer (transition).
What is energy systems?Show answer
What proportion of the sport relies on each system?
What is fitness components?Show answer
Which physical capacities does the sport reward?
What is skill demands?Show answer
Technical and tactical skills the sport requires.
What is psychological demands?Show answer
Pressure handling, decision-making, sustained focus, team dynamics.