CORE 4: IMPROVING PERFORMANCE

Question 1

STRENGTH TRAINING

3

Answer 1

1. RESISTANCE TRAINING eg: elastic, hydraulic
2. WEIGHT TRAINING eg: plates, dumbbells
3. ISOMETRIC TRAINING

Question 2

AEROBIC TRAINING

3

Answer 2

1. CONTINUOUS/UNIFORM
2. FARTLEK
3. LONG INTERVAL

Question 3

INITIAL PLANNING CONSIDERATIONS

3

Answer 3

1. PERFORMANCE AND FITNESS NEEDS (INDIVIDUAL AND TEAM)
2. SCHEDULE OF EVENTS/COMPETITION
3. CLIMATE AND SEASON

Question 4

PLANNING A TRAINING YEAR

5

Answer 4

1. PHASES OF COMPETITION (pre season, off season, in season)
2. SUBPHASES (macro and micro cycles)
3. PEAKING
4. TAPERING
5. SPORT SPECIFIC SUBPHASES (fitness components, skill requirements)

Question 5

ELEMENTS TO BE CONSIDERED WHEN DESIGNING A TRAINING SEASON

6

Answer 5

1. HEALTH AND SAFETY CNSIDERATIONS
2. PROVIDING AN OVERVIEW (goal specific)
3. WARM UP AND COOL DOWN
4. SKILL INSTRUCTION
5. CONDITIONING
6. EVALUATING

Question 6

PLANNING TO AVOID OVER TRAINING

3

Answer 6

1. AMOUNT AND INTENSITY
2. PHYSIOLOGICAL CONSIDERATION eg: lethargy, injury
3. PHYSIOLOGICAL CONSIDERATION eg: loss of motivation

Question 7

USE OF DRUGS

5

Answer 7

1. THE DANGERS OF PERFORMANCE ENHANCING DRUG USE eg: physical effects, loss of reputation, sponsorship and income
2. FOR STRENGTH eg: HGH, anabolic steroids
3. FOR AEROBIC PERFORMANCE eg: EPO,
4. TO MASK OTHER DRUGS eg: diuretics, alcohol
5. BENEFITS AND LIMITATIONS OF DRUG TESTING

Question 8

USE OF TECHNOLOGY

2

Answer 8

1. TRAINING INNOVATION eg: lactate threshold testing, biomechanical analysis
2. EQUIPMENT ADVANCES eg: swimsuits, golf ball