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Option 2 - Improving Performance
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- 1Option 2 - Improving Performance:)
- 2Types of strength training?- resistance training (elastic, hydraulic) - weight training (plates, dumbbells) - isometric training
- 3Types of aerobic training?- continuous/uniform - fartlek - long interval
- 4Main aim of strength training:Increase the maximum force that a muscle group can generate
- 5Types of strength:- absolute strength: the maximum weight that can be lifted in one force - power: the ability to exert maximum force in a short period incorporating speed and strength - endurance strength: the capacity to exert force over an extended period of time
- 6Muscular contractions used in strength training:- Isotonic: force against external load that remains constant throughout movement - Isometric: force performed at constant angle against immovable load - Isokinetic: tension is developed in a muscle through entire range of motion
- 7How can strength/resistance training be effective?- incorporate the progressive overload principle - incorporate a valid and reliable program that targets specific areas - have sufficient work/rest periods
- 8Define resistance training:Form of strength training where each muscular effort is opposed by a specific resistance through the use of elastic resistance or hydraulic resistance
- 9Describe elastic resistance training:Uses bands which works as resistance through stretching the band further. As the band is not restricted to one movement, it allows for a diverse range of exercises and is able to target specific muscle groups and better mimic movements in the sport. The athlete may increase strength levels and muscle hypertrophy through increasing the resistance of the bands determined through the different colours.
- 10Describe hydraulic resistance training:This training method is where equal resistance is provided throughout the whole range of motion in the form of machines. Training for specific movements is limited as these machines only allow concentric contractions to occur. Beneficial in rehabilitative exercises as resistance corresponds with athletes strength and therefore is safe. However machines are costly and therefore access is limited.
- 11Describe weight training:Weight training uses set repetitions and specific units of weight to create progressive resistance, ultimately strengthening muscles. This may be in the form of dumbbells or weights. With weight training, risk of injury is increased due to the stress applied through muscles through the concentric and eccentric contractions. Generally, for muscles to achieve optimum growth, repair and recovery, 48 hours of rest is recommended.
- 12The major aim of strength training using plates and dumbbells is to undergo muscle hypertrophy. How is this achieved?Through overload techniques: Such as: Pyramid training: practice of increasing resistance up to the optimal weight and then decreasing repetitions > bench presses increasing in weight then decreasing in reps to reach optimal resistance
- 13Describe isometric training:Where resistance is fixed and remains so regardless of the amount of effort - eg wall sit. This training is convenient as it can be performed anywhere with minimal to no equipment required, regarded as simplistic and easy to perform. Unsuitable for training in sports as static contractions rarely occur and also principle of specificity cannot be applied as this training restricts certain joints and muscles.
- 14Types of aerobic training:Continuous/uniform Fartlek Long interval
- 15Describe continuous/uniform training:Sustained, enduring and of moderate intensity (~70-80%) and used to improve cardiovascular endurance, local muscular endurance and overall aerobic capacity. Overtraining is a major risk of continuous training and therefor appropriate resting periods are required. To improve max VO2, high intensity continuous training is required to develop lactate tolerance (above 90% of MHR)
- 16Describe Fartlek Training:Involves varying speeds and intensities where the athlete varies their pace and possibly also terrain and intensity. This is through a uniform paced exercise, interspersed with short sprints and returning to a steady state to recover. Beneficial in increasing max VO2 as athlete is maintaining a uniform pace as well as increasing their pace in intervals and training their anaerobic thresholds and recovery rates. Well suited to sports with varying intensities eg. Soccer
- 17Example of fartlek training:Run for 2 minutes, 30 seconds jog recovery > repeat 8 times
- 18Describe long interval training:Involves periods of high speed intensity followed by periods of rest to develop aerobic capacity. Each exercise interval would typically be 2-5 minutes with 30s to 2 minutes rest and repeated 4-8 times.
- 19What are the planning considerations for improving performance?- initial planning considerations - planning a training year (periodisation) - elements to be considered when designing a training session - planning to avoid overtraining
- 20What are the initial planning considerations?- performance and fitness needs (individual and team) - schedule of events/competition - climate and season
- 21Considerations of coaches towards individuals/team to improve performance/develop a training plan?- age - skill level, fitness level - goals
- 22Structure of a training session:- training session should be safe, relevant, well balanced between skill and general fitness, allow time for variety and flexibility and recovery - coaches must develop athletes technically (skill), physically (conditioning), psychologically and tactically
- 23Planning is affected by:Competition structure Phases of competition Availability of resources Motivation and attitudes Demands of sport Climate
- 24How does climate/season affect training programs?- adverse weather patterns may mean changing training times, length of session and venues (which may need to be booked in advance) - acclimatisation mag be incorporated in to physiologically adapt to conditions
- 25Describe the post season phase:Phase of physical and mental recovery from training and competition. Training must be performed in this phase to ease efforts in training during pre-season and avoid effects of reversibility.
- 26Aims of post season:- preventing weight gain - maintaining fitness and skills - recuperate mentally and physically
- 27Example of post season training:1 week of complete rest > reduction in training intensity > variation in training > diet modifications to reflect decreased workload > maintenance of strength and flexibility > opportunity to focus on weaknesses
- 28Describe pre-season training:Pre-season training usually occurs 6-12 weeks before competition. It is a shift from low intensity, high volume training from post season to high intensity, low volume training enabling athletes to undergo progressive overload and increase maximum capabilities regarding performance.
- 29Aims of pre-season training:Increase stamina and mental motivation
- 30Aim of in season training:Maintain strength, skill and fitness levels with an increased emphasis on game like skills and strategic development and also practice in competition like situations eg. involving opponents.
- 31Define a macro cycle:Long term planning phases or overviews. Often the whole season or year.
- 32Define a Meso-cycle:Moderate length planning phase, usually a fortnight/month.
- 33Define micro cycle:Smaller blocks within cycles which usually lasts 7-10 days - Short training cycles containing specific details/goals
- 34Define peaking:Where the athlete obtains maximal performance both physically and psychologically and where tactical and technical preparations are optimal.
- 35How do athletes achieve peak performance?Through a sequential and cumulative training program.
- 36What physiological factors characterise peak performance?- good health - adaptability to training - quick recovery - extreme efficiency - adjustments to tactical and technical preparations
- 37What psychological factors characterise peak performance?- self confidence - high motivation and aspirations - greater ability to adapt to success - state of mental alertness and activeness for competition
- 38What is tapering?Where the athlete reduces aspects of their training sessions to achieve peak performance. This allows the body and mind to have a break from excessive physically activities and to recover from injuries and recharge energy reserves.
- 39Benefits of tapering:- increases in max vO2 - increases in muscular strength - decrease in blood lactate levels - healing of minor injuries - disappearances of soreness - replenishment of glycogen stores
- 40Planning to avoid overtraining:- amount and intensity of training - psychological factors - physiological factors
- 41Describe overtraining:- psychological and physiological condition caused by training loads that are too demanding for the athlete to manage - may result in further damage to tissues and not enough time to allow it to heal
- 42How to prevent overtraining?- proper nutrition - adequate rest and recovery - variety - not training or as hard with an injury - psychological strategies
- 43Amount and intensity of training in relation to overtraining:- amount and intensity needs to align with athletes nutrition, sleep, medical conditions, personal factors and general fitness levels
- 44How do athletes train for improved performance?- strength training - aerobic training - anaerobic training (power and speed) - flexibility training - skill training
- 45How aerobic training adaptations are measured and monitoredadaptations can be to the cardiovascular system (stroke volume, heart rate, haemoglobin etc) or to the muscles (myoglobin, aerobic enzymes, mitochondria etc). Although these can be measured specifically through laboratory testing, these are not often done. Instead aerobic performance is measured, usually relying on VO2 max or sub max testing. These include tests such as: the beep test, treadmill or bike VO2 max test, YMCA sub max test etc.
- 46Safety in aerobic trainingremaining hydrated, waiting after meals before training, using a safe environment, wearing the correct clothing and footwear all help to promote safety in training. Other aspects could include: using fitness professionals such as personal trainers and exercise physiologists to provide fitness appraisals (including prescreening) and write programs will help ensure athlete safety. Overuse injuries are common in aerobic training and it is important to provide rest periods for recovery.
- 47How strength training adaptations can be measuredThe best measure is a 1RM test. This is a test where the athlete lifts a weight once ONLY and cannot lift it a second time. This measure can be adapted for the various major and minor muscle groups and should increase with strength training.
skin-fold testing and circumference measurements. These measurements are more specifically for measuring hypertrophy, but hypertrophy generally results in increases in muscular strength, making these measurements a valid measure of strength, but not as good as a 1RM test. - 48Safety in Strength TrainingTraining can become harmful if the muscles are not given 48 hrs of rest between work-outs. This can easily result in overuse injuries. Other important aspects include:
always having a person to train with and to spot you when lifting weights
perform each movement/activity with the correct technique (poor technique can result in injuries, particularly soft tissue injuries)
training sessions should be designed and monitored by professionals (person trainer, coach, Exercise sport scientist etc)
conducting the session in a professional manner (i.e. no competitions of who can lift the most etc) - 49Initial Planning Considerations: Performance + fitness needsPrograms can be based on data from previous seasons and current performances.
Data can inform planning considerations.
Considerations of team and individuals needed. > Individuals may have maintained high levels of fitness, others may not.
> Last year’s performance disappointing - 50Sport Specific Performance and Fitness NeedsBreak down sport into various components of skill and health related components.
Training needs to be relevant
E.g triathlete focus → cardiovascular fitness, 100m sprinter focus → reaction time and power.
Team sports
Sport specific performance and fitness needs essentially the performance and fitness needs of the team.
E.g. AFL team → all need good cardiovascular endurance, power, muscular endurance, coordination. All have performance needs e.g. the ability to tackle well, kick accurately, and communicate effectively. These are all team performance and fitness needs. - 51Athlete Specific Performance and Fitness NeedsBeginning of the year starts with individual fitness levels, starting point, injuries, goals
Different roles in teams sports → different positions
E.g. Netball → Goal attack compared to a Centre. - 52Initial Planning Considerations: Performance + fitness needs (Elite Athlete)Detailed and higher level performance and fitness needs.
Wider range of fitness/performance tests to determine needs. - 53Initial Planning Considerations: Performance + fitness needs (Amatuer Athlete)Lower completion of tests
General low level performance and fitness needs
Goals → develop relationships and learn everyone's name
Less detailed goals, broken down into sub goals. - 54Initial Planning Considerations: Schedule of events/competitionRelevant schedule of events/competitions need to be considered when planning a program.
Major events and competitions are firstly considered → athletes need to peak for these.
Careful planning of training leading up to, during and after events/competitions is vital for an athlete to perform their best when it counts.
The schedule of events/competitions is used to guide the creation of a year or more long training program.
Schedules varying greatly between sports.
E.g. netball → finals vs golf → various competitions
Athletes may have other events due to representative teams e.g. State of Origins
The schedule should note the location of events, as many major events/competitions occur in different locations, both within a country and around the world. - 55Initial Planning Considerations: Schedule of events/competitions (Elite Athlete)Schedules more complex for elite athletes compared to recreational/amateur participants.
Club, representative, state and international levels of competitions requires specific and virtual scheduling of events/competitions. - 56Initial Planning Considerations: Schedule of events/competitions (Amatuer Athlete)Many recreational/amateur athletes do not make schedules of competition, they simply know when they care competing and turn up.
- 57Initial Planning Considerations: Climate and seasonMany sports have a season in which they play e.g. cricket → summer
The climate and season affect how to best prepare for the sport.
A sport played in summer, should be prepared for by training in the heat with summer like conditions.
Summer sport → training in the heat with summer like conditions.
Various climates need to be considered e.g. Melbourne vs Townsville
Considerations → alltitude - 58Initial Planning Considerations: Climate and season (Elite Athlete)consider a wider range of climates and seasons in their planning
travel → national and/or international competitions
different climates and seasons,
E.g. football player → regular competition in England, compete in the Europa cup, then travel to Asia or Australia for international competitions. - 59Initial Planning Considerations: Climate and season (Amateur Athlete)Min travel
Consider local climate and season - 60Health and Safety ConsiderationsDisregarding health information and safety can lead to injury, illness and poor performance. Includes Injury prevention, Protective equipment, General equipment, Apparel, Environmental Hazards and Illnesses. - - equipment and facilities > well maintained - ensure correct techniques are performed when using equipment - warm up/cool down - stretching - take into considerations terrain + environment - protective measures (sun screen) and equipment
- 61Providing and OverviewAt the beginning of training session informing players of what is expected of them during the session.
- 62Warm upPrepare athletes physically and mentally for demands of the training session
- 63Cool down5-10 minutes cool down to remove waste products and bring body back to resting levels
- 64Skill instruction and practice- brief, concise, clear, well-timed, informative - constructive - specific to skill, game, situation - demonstrable - Instruction during training sessions requires coaches to be knowledgeable and to communicate effectively.
- 65ConditioningFitness training is an integral part of every training session, reaching approx 70-85% of MHR and remain there for 20 minutes.
- 66EvaluationIs appraisal of performance, feedback after or during cool down. Provides opportunity for coaches and players to reflect on training objectives and performances which allows future sessions to be manipulated.
- 67How much training is too much?athletes should not be completing high intensity training every day. - for physiological adaptations to occur training intensities should be in the relevant training zones and often need to only occur 3 times a week. - various types of training should be examined in order to ensure that the amount and intensity of training does not place too much stress upon the athlete
- 68How do you identify an overtrained athlete?Physiological Considerations
Lethargy - feelings of slowness, tiredness and lack of energy.
Injury - many forms of injuries such as broken bones and pain associated with overuse.
Psychological Considerations
Often defined by a lack of motivation, enthusiasm for training and competitive desire. - 69What do you do if you identify an overtrained athlete?reduce the amount and intensity of training sessions. The athlete may need to take a complete break from training for a period of time in order to recover fully from their training session. - identified early, a simple change in frequency, intensity and time for training may be all that is needed. However, often overtraining is not identified until after injuries begin to occur, in which case, rehabilitation should occur and testing be done before the athlete returns to normal training and competition.
- 70How can overtraining be avoided?having a good balance in the amount and intensity of training. Planning a training year and ensuring the athlete has regular rest periods (weekly + extended periods throughout season) is vital - inclusion of recovery sessions and skills or tactical training session also provide rest for the athletes allowing them to recover from training sessions with higher intensities - coaches and trainers monitor each athlete closely looking for the signs and symptoms of overtraining
- 71Dangers of Performance Enhancing Drug Use: ReputationDrug use → effect on reputation.
Reputation on and off field takes time to develop → role models
Elite athletes regularly complete drug tests.
Positive result;
hits media very quickly and is wide spread.
lose this reputation overnight
labelled a liar, a cheat
affect other aspects of their life as well - 72Dangers of Performance Enhancing Drug Use: Sponsorship and incomeSponsorship with leading brands → Large amounts of income
Loss of reputation, negatively in the media → many companies will stop sponsorship, fine for the effect the media has on their brand.
Clauses that relate to negative media exposure and the use of drugs → allows removal of sponsorship quickly when an athlete is caught cheating. - 73Dangers of Performance Enhancing Drug UseSuspension or exclusion from sport.
Further loss of income and further athletic career to support themselves and their family.
E.g. Lance Armstrong was excluded from everything connected with cycling. - 74Human Growth HormoneHGH is a chemical (hormone) produced by the body for growth and development. - Used for:
strength and power development
body composition
Stimulates muscle growth
Stimulates fat mobilisation for use as an energy source. - 75HGH - Physical Dangersnerve, muscle and joint pain
swelling
carpal tunnel
numb tingling skin
high cholesterol
gigantism (large chin, ears, hands feet)
muscular weakness, because they do not develop properly
diabetes
osteoporosis
heart disease
extensive bone growth - 76Anabolic SteroidsUsed by athletes to develop strength and power while also changing body composition.
Derived from testosterone → male hormone helping develop the secondary male characteristics (increased muscle size, body hair, deeper voice, adams apple etc).
They do not work without training. - 77AS - Physical Dangersaggressiveness
irritability
acne
baldness
hypertension
heart issues
liver damage
Male secondary sex characteristics (facial hair, deep voice etc)
Irregular periods (female)
Enlarged clitoris (female)
infertility
diabetes
high cholesterol - 78ErythropoietinNaturally occurring hormone in the body released from the kidneys.
Used for aerobic performance improvements because it stimulates bone to produce more red blood cells.
The more red blood cells you have → more oxygen the blood can carry → improved oxygen uptake → improved performance (also raise the lactate inflection point) - 79EPO - Physical Dangersincreased risk of heart disease
stroke
cerebral
pulmonary embolism.
Why? → increase in red blood cells thickens the blood, raising blood pressure and increasing the likelihood of blockages in arteries and damage to artery walls. - 80Synthetic Oxygen Carrierschemicals that mimic haemoglobin to carry oxygen around the body
Allows the body to increase the oxygen carrying capacity of blood increasing oxygen uptake and aerobic performance. - 81SOC - Physical Dangerscardiovascular disease
stroke
myocardial infarction
embolism. - 82Diureticscause the body to remove water from blood and excrete it as urine.
This dilutes urine and makes positive detection of drugs such as anabolic steroids less likely. - 83Diuretics - Physical Dangersdehydration
headaches
heart and kidney disease
poor coordination
dizziness
fatigue
chest pain
irritability
depression
electrolyte imbalance
impaired hearing and more. - 84AlcoholDiuretic and a depressant.
Effects on the body vary by body size, previous exposure, amount consumed etc.
Alcohol has been used by athletes to mask other drugs and is banned in some sports because of its diuretic effect. - 85Alcohol - Physical Dangersnausea
vomiting
slowed nervous system leading to delayed reaction time, lack of coordination, dizziness etc
blurred vision
loss of consciousness
death - 86Purpose of Drug TestingPromotes fair play
Making sport safe for the athlete.
The World Anti-Doping Agency tagline is “play true” and seeks to promote drug free sport. - 87Benefits of Drug Testingcreating a deterrent for athletes who may consider to use drugs to cheat in sport
promoting drug-free sport that incorporates fair play
promoting safety in sport
promoting equity in sport
rewarding athletes for their ability, training and efforts
protects athletes reputations - 88Limitations of Drug TestingNot all drugs can be tested for.
New drugs frequently created → can’t be tested.
Testing exposes the athlete (nudity) before the tester.
New prohibited lists are developed each year, which athletes need to know and follow as they are currently held responsible.
Expensive. - 89At what level of competition should drug testing be introduced?Professional level → recreational and amateur open to drug use.
Currently not possible or cost effective to conduct tests on everyone at every level.
Non-professional levels → less motivating factors for use, more likely to be recreational than for a sporting advantage.
Sports club have a responsibility to promote safety to - 90Which drugs should be tested for?Each sport has a prohibited list of substances and methods.
Main focus → test for performance enhancing drugs and drugs used to marks other substances. - 91What are the pros and cons of drug testing?Pros:
Promotes equity in sport
Helps deter drug cheats from using banned substances.
Promotes athlete health and safety while attempting to maintain fair play.
Cons:
Doesn’t always catch athletes
Developing new testing methods for the new drugs
A false positive will ruin career in sport if leaked to media. - 92What should be the consequences of drug use?Each case considered individually → different consequence depending on the circumstances.
Rules and regulations guide punishments
Consequences include:
suspension or expulsion from the sport
fines
stripping of awards/title won.
E.g. recently the Court of Arbitration banned 24 Essendon football players for 2 years after being found guilty of drug use. - 93ASADAAustralian Sports Anti-Doping Agency - the group who implement the principles of the World Anti-Doping Code. Conduct regular testing of athletes, educate athletes and investigate possible violations.
- 94Fair Play v CheatingFair play is defined as the conformity of the athlete to established rules - even playing field - each athlete competes against the other based on their natural ability and training - use of a drug to improve performance results in unfair competition conditions that advantage one athlete over the other - ASADA aims to provide competitions that are based on talent, determination, courage and honesty
use of drugs is considered cheating in sport because it provides an athlete with an unfair advantage over their opponent - Each sport has its own list of banned substances and it is the athlete’s responsibility to know what substances are banned and which are not - use of a banned substance (drug) is considered cheating because it is a breach of the rules and regulations around the sport (in place to ensure fair play) - 95Personal Success or Big BusinessDrugs can be used in order to improve performance or recover from injury, both of which help an athlete to succeed in their chosen sport - PS could be the lure of money and fame that comes with being the best in your sport, or it could be the personal drive to simply be the best - Drug use increases the likelihood of the athlete reaching the top and being successful and this can be the reason why an athlete chooses to use drugs
business = disregard for people and an over-emphasis on the money - turns the athlete into a commodity rather than a person - constant selling and transferring or even lending of players between clubs. Athlete’s who under perform are sold or fired, while those who perform become worth more money and are used to bring in more crowds and more sponsorship - pressure on athletes to recover faster from injury and to continue to play at the highest level > recommendation of drug use for both recovery and improvements in performance - 96VO2 max testing and how it improves performanceMeasures an athlete’s maximal oxygen consumption
Provides a predictor of lactate threshold.
Sets heart rate training zones as a real measure of maximum heart rate is achieved.
Provides feedback on the effects of training.
Allows athlete to train more effectively to improve their cardiovascular endurance.
Beneficial in endurance sports such as: marathons, triathlons, or AFL. - 97Lactate threshold testing and how it improves performanceSeeks to identify an athlete’s lactate inflection point (the point when lactate begins to accumulate in the blood).
Provides a lactate threshold heart rate and training pace.
Helps set training zones that are more accurate and beneficial → providing better results (aerobic → to be as close as possible to the lactate inflection point without crossing into the anaerobic training zone)
Anaerobic training → ensures training is forcing the body to deal with lactate overload and recover from it. - 98Biomechanical analysis and how it improves performanceAnalyses:
technique to ensure their movement is efficient and safe (produce most efficient movement possible → technique will not lead to injury.
force through joints
force absorbed and produced by muscles.
Athletes last longer with more efficient movement patterns
Better results due to a better technique.
Saves energy and provides the athlete with an advantage over others.
Cricket, tennis, golf, baseball → huge benefits - 99Ethics and training innovationExpensive
Only accessed by athletes or clubs who can afford testing and equipment → unfair playing field
Country vs country
The ethical considerations revolve around equity of access and money, more than safety. - 100Clothing equipment advancesVery light
Lose or skin tight, depending on need
E.g. swimsuits → whole body suits → added structural support (now banned from competition).
Contact sports → tighter to make it harder for the opposition to grab hold when tackling - 101Protective equipment advancesMuch lighter e.g. Cricket pads, helmets etc → allowing for faster and more free movements.
New protective equipment e.g. Shin pad in football
These have changed over the years to allow better movement. - 102General equipment advancesgraphite golf clubs
tennis rackets are lighter, longer, have larger heads (stringed area), and nylon strings
cricket bats are larger and lighter
golf balls have specialised dimples and lighter
synthetic balls over leather (football, rugby codes, AFL, NFL etc)
perspex backboards for basketball
perspex masks for ice-hockey - 103Technological equipment advancesTennis → “Hawkeye” technology that tracks the ball and is used to determine if the ball is in or out.
Ice-hockey → light system over the goal to determine when the puck has crossed the line.
Cricket → video replays for run outs, to “Hawkeye” to determine LBW decisions.
Rugby league → video replays, the bunker - 104Has technology gone too far?Technology should be used to improve sports performance.
Audiences want to see improved performance and athletes want to improve their performance.
Improvements in performance will become very rare if technology is removed from it.
However, when technology lead to unfair competition it use should become limited. - 105Has access to technology created unfair competition?Ethical issues → equity of access.
Expensive
If all competitors cannot access technology → competition is unfair due to inequities in access to technology.
Most sporting competitions involve athletes or clubs who either can or cannot afford technologies. International sports competitions do not have the same level of equity.
Poorer developing countries cannot always afford the same technologies as athletes from developed countries
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- Higher School Certificate PDHPE Fichas sobre Option 2 - Improving Performance, creado por Grace Chamberlin el 28/10/2018.
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- Grace Chamberlin
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