Improving Performance  Critical Question 1.notebook

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March 30, 2020

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Option 4: Improving Performance     Create a title page

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Critical Questions1.How do athletes train for improved

performance?2.What are the planning considerations

for improving performance?3.What ethical issues are related to

improving performance

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Syllabus  Critical Question 1

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The two selected will be strength and aerobic

Heading: How do athletes train for improved performance? Heading: Strength Training Strength training is a form of physical exercise  specialising in the use of varying forms of resistance training in order to improve an athletes muscular strength.

The main reasons for strength training are:• Control and Stability• Hypertrophy• Maximal Strength• Power• Muscular Endurance

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Sub: Strength Training Variables

 Wellplanned strengthtraining programs mustconsider the individual requirements/differences ofindividuals. The main variables are:ꞏ Repetitionsꞏ Resistance (Load)ꞏ Intensityꞏ Setsꞏ Order or exercise

> Large to small muscle groups> Fast to slow repetitions> Priority e.g. if your aim in the session is legs, then start 

there.ꞏ Lifting Speedꞏ Rests Timesꞏ Type of exercise

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General Guidelines for Strength Training

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Sub: Types of Resistance Training

 Resistance training comprises varying forms ofstrength training aimed to increase muscular stability,hypertrophy, strength and endurance by providinga resistance against each muscular contraction. The main types are:ꞏ Elastic Resistance Bandsꞏ Hydraulic Resistance Machinesꞏ Weight Training

> Dumbbells and Barbells> Weight Plates> WeightStack resistance machines > KettleBells

ꞏ Body Weight Exercisesꞏ Isometric exercises

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Content/writing space

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Sub: Common Overload Techniques

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Overload Techniques

www.youtube.com/watch?v=QouLGkBGfeA

www.youtube.com/watch?v=YLnIyV7G3qA

www.youtube.com/watch?v=zz9SZzHIWfk

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Weight training eg dumbbells, plates

 Utilises gravity and usually involves plates, dumbells, free weights, and machine weights.

 popular choice due to ease of use and the wide range of muscle groups that can be trained. 

 Allows for more variety and sport specific movements to be trained

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Sub: Isometric Training• Isometric training is when tensions is developed without muscle length changing. • Isometric training can be excellent for rehabilitation and for overcoming weak points that can occur from the other forms of strength training.

http://www.youtube.com/watch?v=QouLGkBGfeAhttp://www.youtube.com/watch?v=YLnIyV7G3qAhttp://www.youtube.com/watch?v=zz9SZzHIWfk

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Sub: How training adaptations can be measured and monitored

ꞏ Using a diary to record weight, sets, reps, etcꞏ Perform 1RM tests (each muscle group)ꞏ Measure max reps using a consistent weightꞏ Muscle size measurement (Measuring tape)ꞏ Take photos over time

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Sub: Safety in strength training

• Strength training is generally a safe form of training with injuries being rare when proper precautions are taken. • Training can become harmful if the muscles are not given adequate (48hrs) 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• - training sessions should be designed and monitored by professionals • - conducting the session in a professional manner (i.e. no competitions of who can lift the most etc)

Strength training safety

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Sub: Identify Safe and Potential Harmful procedures (not complete)ꞏ Back safety - Keep your back straight when lifting and maintain correct

technique. Avoid bending and twisting movements. ꞏ Technique – correct lifting technique should always take emphasis over

excessive loads. ꞏ Breathing - Don’t hold your breath while lifting weights. Breathing in as

lifting and out as loweringꞏ Equipment - Check all equipment before you use it. Don’t use a piece of

equipment if it seems faulty. ꞏ Spotters - Make sure you have someone nearby to ‘spot’ for you (take the

weight from you if needed).ꞏ Loads – choose loads that are appropriate to your age, strength and

training needs. Overloads should be set at achievable levels without causing poor technique.

ꞏ Warm up and cool down - thoroughly to reduce the risk of injury and return muscles to pre training lengths.

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Activity  Create a 1 week strength training for an athlete who wants develop muscle size. They can train 4 times a week and would like a split routine

You should include:• Aim of the program• Weekly timetable• Outline who the participant is (ie age, gender, experience)• Exercises and muscle groups involved (page 146 of text may help you)• Intensity of 1RM• Sets• Reps• Rest periods• Speed of Lift

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Heading: Aerobic Training (mostly revision)Sub: Continuous Continuous/uniform training can be defined as a steadystate method of training that lasts no less than 15 to 20 minutes.

Advantages:ꞏ Greatly improves the aerobic fitnessꞏ Great for the heart and respiratory system.ꞏ Good for general weight loss.ꞏ Great for general conditioning while returning from injury.

ꞏ Not much equipment is required. 

Disadvantagesꞏ Can become boringꞏ While it improves aerobic fitness, it does little for anaerobic fitness. 

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Continuous Training Methods

https://www.youtube.com/watch?list=PLesvqngPCeVMmPtdwp1NTQ3EbYUQEFW-t&v=e3PwTdMTnws

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Sub: Fartlek Fartlek training means ‘speed play’, and refers totraining methods that combine continuous trainingwith unstructured intermittent fast bursts ofinterval training during the session.Advantagesꞏ  More realistic for sporting events, as theintensities are not set.•  A great introduction to higher levels of intensity.•  Improves recovery time between sessions.•  Increases VO2  max.•  Improves the lactate threshold•  Offers training variety with minimal equipment.•  Benefits both the aerobic and anaerobic energy systems.

Disadvantagesꞏ  Can be difficult for untrained athletes.•  Very hard to monitor improvements due to random nature.•  Hard to judge the distance of intervals due to their varied nature.•  If performed too frequently, it can promote overtraining.

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Sample Fartlek Training

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Questions1. Identify 3 different exercises you could use to develop strength in the following regions:a) chestb) shouldersc) armsd) backe) anterior legf) posterior legg) core

2. Explain why core strength is important for health and sports performance

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Sub: Long Interval Training

 Longinterval training can be defined as high intensity intervals of one to five minutes’ duration, interspersed with defined periods of rest or low intensity active recovery.

Advantages• Both anaerobic and aerobic benefits can be achieved.• Develops the athlete’s ability to change speeds, which is required in many sports.• Great for developing aerobic capacity and aerobic power.• Helps improve recovery rates.

Disadvantages• Interval training can be very demanding on the body and lead to injury.• Interval training can cause overtraining if not monitored.

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Sub: Monitoring and Measuring aerobic performance

• Aerobic performance improvements can include adaptations to the cardiovascular system (stroke volume, heart rate, haemoglobin etc) or to the muscles (myoglobin, aerobic enzymes, mitochondria etc.

• They are measured using the following tests:•  Multi stage fitness test (Best test)

• 12 minute rune

• 15 Km/hr treadmill test

• GPS tracking systems (Team sports)

• Laboratory VO2 Max test

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Sub: Safe and Unsafe aerobic training procedures

Potentially harmful training sessions can occur when anathlete:• attempts to progress too quickly rather than followingthe overload principle of slow progressions• decides to train with a friend and tries to ‘keep up’when the session volume or intensity is beyond them• attempts too many ‘hard’ training sessions, as the bodydoesn’t have time to fully recover, leading to injury orillness • does not include a warmup and cooldown in theirsession.

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Question  Copy these training sessions and outline which type of aerobic training they are.

1.40minute run over hilly terrain—sprint up hills and jog on flat surface/down hills 

2.60minute cycle, interspersed with 2minute 80% efforts3.20 x 100metre freestyle swims, with 30second recovery 

(Michael Phelps)4.6 x 1kilometre runs with a 1:1 worktorest ratio (e.g. 4minute 

run, 4minute rest)5.30minute golf course run that includes 15 sprints of 30–100 

metres6.3 x (20second run/40second rest for 8 minutes)7.2kilometre swim at 75 per cent of maxHR

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Activity  Design an aerobic training program for an athlete of your choice (1 week program)Remember to include:ꞏ the aim of the programꞏ distancesꞏ timesꞏ type of aerobic trainingꞏ rest periods (if used)ꞏ Intensities

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Heading: Skills Training Drills are specific exercises designed to improve the technique and efficiency of the skills an athlete performs. They allow emphasis to be placed on one aspect of the sport. 

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Sub: Drills Practice

 Drills are predominantly used to practise technical skills, often in isolation from other aspects of the sport e.g. trapping and passing (Soccer) They can be conducted in pairs or small groups. 

 Effective coaches are able to determine the appropriate level of difficulty of drill practicesessions in relation to the skill level of the athlete, and are able to gradually increase the level ofdifficulty of the sessions as the age, experience and skill level of the athletes increase.

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Sub: Modified and Small sided games Modified and smallsided games offer an excellent opportunity for players to have fun, develop the necessary skills of the game, apply skills within a gamespecific situation, improve tactical awareness and develop the physical fitness characteristics required to compete in the sport.

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Sub: Games for Specific Outcomes

 In most instances, these games will primarily be aimed at improving players’ decisionmaking abilities, tactical awareness or fitness. Examplesꞏ uneven teams  to simulate a player sent off or injuredꞏ larger playing area  work on cardioꞏ 3 touch soccer  passing the ball quicklyꞏ small field with small numbers  developing counters and sprinting

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Questions

1. Choose 3 sports and in each sport select three skills and provide an example drill for each skill. 

2. Identify safe training procedures for skills training

3. Provide one example situation in a real match that a coach could create a training game to simulate this situation. Outline the situation and the drill/game

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Attachments

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