Excs Phys- Training Methods Flashcards
Define the terms objective and subjective
Objective is factual, easily measured and typically uses numbers.
Subjective is opinion and based on someone’s perception/emotions.
Identify two methods can be used to collect objective and subjective data
Objective data- (1) Statistical analysis, e.g measuring how many goals an athlete scored from their attempted shots in a game of Netball. (2) Data analysis e.g analysing one’s results from a fitness test
(3) video analysis
Subjective data- Self-analysis / questionnaire / surveys / interviews
Define Validity
Define Reliability
Validity- A test that measures what it sets out to measure
Reliability- A test that can be replicated accurately
State two factors that effects the reliability of a test [2 marks]
* Experience of the person carrying out the test / human error. (1)
* Whether the testing equipment used has been calibrated / protocol standardised. (1)
* Whether the tests have been carried out/repeated multiple times. (1)
* The motivation/preparation of the participant. (1)
Accept any other appropriate factors that can affect the reliability of testing.
What are the three parts/stage of a warm up? Can you give examples from each stage?
What are the benefits of a warm up?
three stages
Pulse raiser –> Mobility exercises/Dynamic stretching (Ballistic stretching for certain sports like gymnastics) —> Skill rehearsal/Game related activity
Benefits
Increased range of motion
Reduce the likelihood of injury
Become mentally prepared for the game
Increased heart rate/oxygen levels
Increase body temperature
Explain three physiological changes that happen to the body during the warm up
- Synovial fluid is released at the joints to increase the range of motion, reducing the chance of injury.
- The chemoreceptors detect an increase in CO2 and signal the Cardiac Control centre to increase heart rate, by releasing adrenaline to stimulate Sino Atrial Node (SAN)
- Vasodilation occurs to increase blood flow to oxygenate the working muscles.
- The proprioceptors detect an increase in muscle movement and signal the CCC via the medulla oblongota, to increase heart rate. This increases blood flow which warms the muscles. Also, this increase in temperature encourages oxygen to disassociate from haemoglobin.
- Mental rehearsal controls Arousal levels as the athlete becomes more familiar with the demands of exercise.
- An increase in the speed of nerve impulse conduction allows us to be more alert, improving reaction time.
Can you name all of the methods of training?
You can use the following mmnemonic to jog your memory
Can
Fat
Children
Hiit
Weird
People
Circuit
Fartlek
Continuous
High Intensity Interval training
Weight
Proprioceptive Neuromuscular Facilitation (PNF)
Justify why a gymnast may include ballistic stretches in a warm up.
(Total 3 marks
AO2(sub max 2 marks)
* Includes bouncing/jerky movements which are replicated in some gymnastic moves (1)
* Range of motion is greater using this method of stretching therefore more appropriate to a gymnast (1)
AO3(sub max 1 marks)
* Gymnastic moves require greater range of motion compared to other sports (1)
* Therefore they have greater flexibility so reduce risk of injury (1)
Accept other appropriate justifications for why a gymnast may include ballistic stretches in a warm up. Justifications must be relevant to a gymnast.
Discuss the suitability of ballistic stretching for a long jumper
[total 3 marks]
Positives (sub max 2 marks)
* This is good for the athlete as it will allowgreaterflexibility / range of movement at the hip which is needed in the long jump technique / more effective take off (1)
* Ballistic stretching is suitable for the long jumper due to it being a fast dynamic / explosive activity / force of contraction required in the long jump (1).
Negatives (sub max 2 marks)
* Ballistic stretching can be dangerous / risk of injury if done incorrectly (1)
* Ballistic stretching can be dangerous / risk of injury if the athlete did not have high levels of flexibility (1)
* Therefore other forms of stretching might be more suitable e.g. static due to safety risk (1).
Accept other appropriate discussions on the use of ballistic stretching for the athlete in the figure.
Max 3 marks
Analyse the benefits of a warm up and cool down to a sports performer.
[total 8 marks]
AO1 Knowledge content of a warm up / cool down
Warm up consists of:
* Pulse raiser
* Mobility exercises
* Dynamic stretching
* Skill rehearsal
Cool down consists of:
* Pulse lowering
* Stretching
AO2 Application to sports performers
Warm up benefits:
* Increase in muscle temperature
* Increase in heart rate / breathing rate
* Increase flexibility in muscles and joints
* Increased blood flow to muscles
* Increased speed of muscle contraction / nerve impulses
* Control arousal levels
* Skill / mental rehearsal
Cool down benefits:
* Gradually lowers heart rate / breathing rate
* Gradually lowers temperature
* Helps remove waste products
AO3 Analysis of benefits of a warm up / cool down
* Warm up improves performance / body ready to perform
* Warm up improves oxygen supplies to muscles
* Warm up improves concentration / motivation / confidence
* Warm up improves skill levels
* Cool down prevents blood pooling
* Cool down prevents DOMS
Accept any other appropriate analysis of the benefits of a warm up and cool down.
A golf coach believes the most important aim of a warm-up is stress management.
A rugby coach believes the most important aim of a warm-up is injury prevention.
Evaluate these two statements.
(Total 15 marks)
AO1 – Knowledge of a warmup for injury prevention and stress management
Warm up for Injury Prevention:
* A warmup is important as it prepares the body physiologically for exercise
* It is made up of a pulse raiser, stretches / flexibility exercises and a skills session / drill
* Pulse raiser usually involves jogging and will aim to increase heart rate, breathing rate and cardiac output to increase blood flow to the muscles
* It helps to increase elasticity of the muscles, produce synovial fluid, increase body temperature
* The stretches should focus on the joints being used in the session / activity in order to prevent injuries such as sprains and strains
* Different types of stretching include static stretches (active or passive) and ballistic stretches
* The drill should usually focus on the movement patterns being carried out in the sport again to ensure the muscles involved are warm to prevent injury
Warmup for Stress Management:
* A warmup also important for mental preparation in order to control stress and the negative effects this can on the performer and performance
* Cognitive stress includes having negative thoughts and feelings and potentially irrational thinking of the inability to cope with the demands of the situation
* Performers can use a variety of methods to control cognitive stress during the warmup such as self talk, imagery and visualisation
* Somatic stress is the physical response to stress. This includes an increase in heart rate, sweating, feeling sick, muscular tension
* Somatic stress techniques used during a warmup include centering / breathing control, progressive muscle relaxation
AO2 – Application of knowledge to golfer and rugby player for stress management / injury prevention
* In relation to cognitive stress, if the golfer is having negative thoughts about the round before they start then they can perform some positive self-talk to replace their negative thoughts with positive ones
* As part of the warmup a golfer can use imagery to focus on successful performances of rounds / shots
* Golfer can use thought stopping to prevent negative thoughts and focus on performance rather than distractions, such as the crowd
* Rugby is a highly explosive activity and muscle’s temperature must be increased via a pulse raiser, such as jogging, to enable the player to carry out physical skills such as tackling without injury
* Joints, such as the shoulder, need to be flexible to enable a wide range of movement for activities such as passing, hence the need for stretching
* Wingers sprinting down the wing need elasticity of muscles, which a warmup can provide, to prevent muscle tears, this can be done through sprints within the warmup and the game-related activity
AO3 – Evaluation of both statements
* A golf coach is likely to believe that stress management is the most important part of a warmup because of the high impact the negative high levels of stress can potentially have on a golfer’s performance
* Although mental preparation could be deemed more important than physical preparation due to the high levels of focus and accuracy required in golf, it could be argued that physical preparation is also important, especially flexibility exercises / stretching because of the wide range of movement at joints such as the shoulder
* Furthermore some of the cognitive and somatic techniques a golfer could use during the warmup could also be used during the play due to the breaks during each shot and so do not have to always be performed during the warmup / prior to a round
* A rugby coach is likely to believe the most important part of a warmup is injury prevention as the pulse raiser will allow increased blood flow to muscles, increasing the temperature of the muscles, leading to less likelihood of muscle pulls
* Although a warmup for a rugby player is important for injury prevention, due to the contact nature of the sport, not all injuries can be prevented
* However, rugby involves highly pressurised situations such as conversion kicks and so it could be argued that stress management is vital too, for example the use of visualisation prior to a conversion is crucial, imagery before kick-off could also help the rugby player to control stress levels ahead of an important match
Describe the different types of stretching that could be safely used with a group. [total 5 marks]
ypes of stretching (sub-max 4 marks) named and described
* Active - position held by agonist;
* Passive - position held by another body part OR position held by partner;
* Static - position held with isometric contraction;
* Ballistic - bounce in and out of stretch;
* PNF – position held and isometric contraction.
Safety considerations (sub-max 4 marks)
* Warm-up prior to stretching;
* Make stretch sports specific;
* Begin slowly;
* Hold stretch for (30) seconds;
* Never hold a painful stretch – injury;
* No bouncing / over-stretching;
* Balance / equalise stretches / agonists and antagonists;
Evaluate the appropriateness of fartlek training and weight training for a games player in a named sport of your choice.
(Total 8 marks)
AO1 − Knowledge and understanding of Fartlek training and weight training
E.g. fartlek training is known as speed play. It is a combination of different training types (continuous / interval) / intensities of exercise. It can be relatively unstructured with periods of fast and slow running. The intention is to match varying intensity demands of a sport. It can include variation in terrain.
Weight training is the use of resistance machines / free weights / kettle bells, etc. It utilises the force of gravity and the weight being held or lifted. It is commonly for strength gains / anaerobic power / muscular endurance, etc.
AO2 − Application to a games player, e.g. football
E.g. fartlek training would be good for football players to help them cope with the changing conditions/pace of the game. For example, a striker will have to sprint to chase a ball played in behind the opposition’s defence, which is high intensity. They will also experience periods of play that are less intensive, for example tracking back when the opposition have the ball. Throughout the game, they’ll use different energy systems.
Weight training would be good for footballers to build up strength to better cope with the demands of the game. For example, players could become stronger so they’re not getting knocked off the ball so easily. Doing light weights and high reps will build up a player’s muscular endurance and thus help them cope with 90 minutes of football.
AO3 − Evaluation of appropriateness of weight training and Fartlek training to a games player, e.g. football
E.g. how beneficial Fartlek training might be to a football player could vary depending on their position. Although it would most likely be beneficial to outfield players, it might not be as beneficial for a goalkeeper. They don’t run as much and are more static, and so they might not see the benefit from this type of training. They may benefit from other types of training, for example plyometric training, which is good for improving agility and coordination. It could be argued that these are more important for goalkeepers than stamina.
It might also depend on the level of the performer. For example, if it is a beginner, and they don’t train correctly, then they could end up getting cramps in the game, which would have a negative impact on the level of performance.
Weight training would be good to a certain point. For example, players could build strength up in their legs to make their shots / kicks be more powerful. Or goalkeepers could build up their arm strength to mean they can throw / distribute the ball further, which could facilitate a counter attack for their team more efficiently. However, if players do the wrong kind of training (e.g. heavy weights with low reps), they could become too big. This might reduce their stamina and they might have trouble performing at the required level for 90 minutes. They could slow down and commit more fouls as they struggle to keep up with play. It may also to them picking up more injuries because they’re more slow and / or they are carrying more bulk.
Accept any other relevant evaluative point about the appropriateness of fartlek training and weight training for a games player.
Proprioceptive Neuromuscular Facilitation (PNF) is a specialist training method used by a range of athletes.
Explain the role of proprioceptors in PNF and evaluate its effectiveness as a specialist training method.
Use sporting examples in your answer.
(Total 15 marks)
AO1 – Knowledge of Proprioceptors and PNF
e.g. PNF is an advanced stretching technique which aims to improve athletes flexibility. One method involves the passive stretch of the target muscle; followed by an isometric contraction; before repeating the passive stretch.
The proprioceptors involved in PNF are muscle spindles and Golgi tendon organs.
Muscle spindles detect how far and fast a muscle is being stretched, producing a stretch reflex if required. This is designed to prevent a muscle from over-stretching. The stretch reflex occurs during the passive stretching phase of PNF.
Golgi Tendon Organs on the other hand are activated by increased tension in a muscle and can override the stretch reflex. This is known as autogenic inhibition which occurs as a result of the isometric contraction in PNF.
AO2 – Application of PNF to sporting examples
e.g. PNF stretching can be used to improve performance in sports such as gymnastics and dance. In these sports a greater range of motion at a joint can allow the performance of more advanced routines. It also allows performers to produce more aesthetically pleasing shapes with their bodies.
In sports such as swimming and sprinting greater flexibility can allow a more efficient technique to be used which in turn can increase the speed of the performer / decrease the effort required to travel at the same speed.
In sports such as football and rugby PNF training can be used as an injury prevention method. If performers have a greater range of movement at their joints, they are less likely to incur muscular injuries such and strains and tears.
AO3 – Evaluation of PNF as a training method
In sports such as dance and gymnastics, there are great benefits to be had from improved flexibility. Producing more aesthetically pleasing shapes will lead directly to higher scores and in turn a greater chance of success.
PNF stretching is a very specialised training method focusing on one component of fitness, flexibility. In a large number of sports other components of fitness may be deemed more important e.g. anaerobic power in swimming sprints.
Due to the passive nature of stretches and the overriding of the stretch reflex, risk of injury is increased if precautions such as a thorough warm-up and a knowledgeable partner are not adhered to.
PNF stretching reduces power and speed if performed immediately prior to activity. Therefore this is not an appropriate specialist training method during a warm up for sports requiring these components of fitness.
Credit other relevant evaluative points.
Max 15 marks
Justify why a gymnast may include ballistic stretches in a warm up. [total 3 marks]
AO2 (sub max 2 marks)
- Includes bouncing/jerky movements which are replicated in some gymnastic moves (1)
- Range of motion is greater using this method of stretching therefore more appropriate to a gymnast (1)
AO3 (sub max 1 marks)
- Gymnastic moves require greater range of motion compared to other sports (1)
- Therefore they have greater flexibility so reduce risk of injury (1)
Accept other appropriate justifications for why a gymnast may include ballistic stretches in a warm up. Justifications must be relevant to a gymnast.
Max 3 marks
Evaluate the use of regular circuit training to bring about fitness benefits for a sedentary adult and the impact this may have on completing everyday tasks.
[8 marks]
AO1 Knowledge of circuit training and health benefits of physical activity
Circuit training
* Number of exercises at set stations.
* Can target different muscles/muscle groups.
* Number and variety of stations can be altered/adapted.
* Work/rest ratios can be varied.
Fitness benefits
* Improved muscular endurance.
* Improve other components of fitness such as: cardiovascular endurance/muscular strength/flexibility/body composition.
**
AO2 Application of the use of circuit training by a sedentary adult to increase fitness**
* Suitable stations for sedentary adult could include: walking/running/step-ups, weight bearing activities, sit-ups/press-ups/dumbbell work.
* Developed by weight training.
* For someone so inactive, some mobility/ROM/flexibility activities may be included.
* Work periods may need to start low and rest periods longer to reflect the sedentary adult’s current fitness
AO3 Evaluation of the effectiveness of circuit training to improve the fitness of the sedentary adult and potential impact on completing everyday tasks
* (Increases in cardiovascular fitness) will allow everyday tasks to be completed with more ease and with less stress on the body.
* (Increases in strength) will allow objects to be lifted with more ease and apply less stress to the body.
* (Increases in muscular endurance/stamina) will allow the sedentary adult to complete/sustain tasks for longer without fatiguing/get more done.
* (Increases in flexibility/ROM) can reach for objects more easily.
* (Improved body composition) should mean the sedentary adult is carrying less weight to make tasks easier to complete.
* Circuit training may be too intense an activity for an individual who has been so inactive.
* Circuit training can be motivating and involve other individuals/social side, which will increase likelihood of continuing exercise and maintain fitness benefits.
* Individual may extend quality of their life through circuit training.
* Other methods of training may be more effective in increasing the aspects of fitness, e.g. continuous training for stamina, weight training for strength.
Accept any other appropriate evaluation of the effectiveness of circuit training to improve fitness and its impact on everyday life.
Discuss the impact of a weight training programme on the performance of the tennis player. [total 3 marks]
Sub-max 2 advantages
* (Increase strength) Could lead to a more forceful shot / serve / making it harder for the opponent to return the ball (1)
* (increase in power) Jump higher / move quicker around the court to return balls / reach a ball quicker / hit ball harder and quicker (1)
* (Increase in muscular endurance) Maintain quality / force of the shot for longer (1)
* Used in prehab / rehab work to prevent / limit the impact of injuries (1)
Sub-max 2 disadvantages
* Strength training may cause injury if not conducted properly and overload occurs too quickly, resulting in time out from the game (1)
* The extra muscle mass formed from strength training may lead to the player becoming less flexible which decreases their reach (1)
* The extra muscle mass may make the player less mobile (1)
* The extra muscle mass may result in the player fatiguing more easily (carrying / moving more mass) around the court, meaning they are slower to return a shot (1)
Accept any other appropriately impacted advantages and disadvantages of a weight training programme on the performance of the tennis player.
Explain the benefits of including weight training as part of a rugby player’s training regime.
[Total 3 marks]
* Improves strength/power, which can help the rugby player with tackling/mauling/ scrums/stability when being tackled
* Improves muscular endurance, which can help the rugby player perform repeated passes/break through several tackles
* Increased strength can make an athlete more robust/resistant to injury, increasing playing time /the impact they may have upon their team’s performance (1)
* Use of free weights can replicate movements/demands of sport, developing neural pathways/develop strength in specific muscles/muscle groups, leading to more consistently co-ordinated/accurate skill production, eg line out movement (1)
Accept other appropriate explanations of how a rugby player can benefit from weight training.
Q1. What term can use to remember the principles of training and principles of overload?
Q2. Identify these different terms
Q1. Sporr keeps you FITT
Q2. Specificity, Progressive Overload, Reversibility, Recovery
Frequenciy, Intensity, Time, Type
A tennis player is about to begin a weight training programme.
Describe how the tennis player can use the principles of specificityandprogressive overload in his / her weight training programme.
[total 3 marks]
Sub-max 2 marks for specificity
* The tennis player will use specificity to ensure the strength training programme is relevant / best suited to tennis (1)
* The tennis player will specifically target muscle groups (1)
* The tennis player may target an energy system (1)
* The tennis player will specifically target particular / relevant movements / actions (1)
* The tennis player may target particular / relevant muscle fibre types (1)
Sub-max 2 marks progressive overload
* The tennis player may use / apply the FITT principles to progress training / progressively overload (1)
* The tennis player will need to ensure they gradually work harder / increase intensity / lift / move more weight to overload (1)
* The tennis player could increase the frequency of the sessions (1)
* The tennis player could increase the time they lift / move weight for / reps and sets (1)
Accept any other appropriate description of how a tennis player can use the principles of specificity and progressive overload in a weight training programme.
You have been asked to plan and deliver a six week training programme for a group of performers, and provide extrinsic feedback.
Explain how the FITT principles can be applied to the training programme.
[Total 5 marks]
Frequency
AGraduallyincreasethenumberof sessions completed per week/or equivalent example
BIncreasenumberof work periods in a set/number of sets
CDecreasenumberof rest periods
Must be clear that it is number
Intensity
DGraduallyincreasehow hard you train/work period/weight/speed/distance
EUse Borg scale/percentage of one rep max/ percentage of max heart rate
How they will measure intensity
FExample of increased weight/speed/distance
Must qualify with units
Time
GIncreasethetimein which you work/or equivalent example
HDecreasethetimeof rest periods
Must be clear that it is time
Type
IMethod relevant/specific to the area of fitness/sport the performer wishes to improve or equivalent example e.g. continuous trainingfor amarathon runner
Must link method of training with relevant component of fitness and/or sport
JAdapt type of training with reason
Must be qualified as to why the type of training has changed
Do not credit a definition of the FITT principles – must be their application
Do not accept points that are not linked to specific component of FITT
You have been asked to improve the fitness and skills of a group of AS level physical education students.
Describe how you would apply the ‘FITT principles’and‘specificity’ to improve fitness.
[total 4 marks]
FITT
Answers must state principles are applied to exercise
Overload – work / train harder than normal;
Causes adaptations / body adapts;
Frequency – train more often;
Intensity – train harder;
Type – use different forms of exercise / activity.
2 named types
Time / duration – train for longer.
Specificity
Use same energy system / aerobic / anaerobic
Use same muscle fibre-type / slow / fast-twitch;
Use similar skills / movements.
Donotaccept similar to sport.
Use similar intensity to activity;Use similar duration / time to activity.
In relation to the principles of training can you explain what is meant by the terms Reversibility and Recovery?
Reversibility- Refers to the fitness levels decreasing when exercise is stopped.
Recovery- Allows the muscles, Central nervous system and energy systems to replenish.
*Can link this to types of recovery
Evaluate the effectiveness of continuous training for a 1500m runner. Consider the effects of this type of training on the cardiovascular system in your answer.
(Total 8 marks)
AO1 − Knowledge of continuous training and long term effects of continuous training on the cardiovascular system
Continuous training involves working for a prolonged period of time without any breaks, usually 30 minutes or longer to develop aerobic endurance. Usually the athlete will work between 60-80% of their maximum heart rate. It can involve running, cycling, rowing or swimming.
The long term effects of continuous training on the cardiovascular system include an increase in size of the heart which is called hypertrophy. This means that maximum cardiac output will increase.
AO2 − Application to the 1500m runner
Continuous training involves working for a prolonged period of time without any breaks, usually 30 minutes or longer to develop aerobic endurance. This is an important component of fitness for a 1500m runner as during the race they will predominantly use this component of fitness to complete the distance as quickly as they can. As a result of doing continuous training there will be some long term effects on the cardiovascular system that will benefit the 1500m runner, which include an increase in size of the heart which is called hypertrophy. Hypertrophy of the heart means that during exercise the 1500m runner has a greater cardiac output, allowing the athlete to more easily continue working at a higher intensity to complete the race as quickly as possible.
AO3 − Analysis of the long term effects of continuous training for the 1500m runner
Continuous training is beneficial to the 1500m runner due to the aerobic nature of the race but it is important the runner also includes other types of training, for example, interval training, due to the anaerobic components of their event, including at the start and when overtaking.
Examples and Outcomes from AO2
Define Interval training
Interval training is predominantly used by elite athletes to imrpove anaerobic prower. It is a form of training in which intervals of high intensity work are followed with periods of recovery.
Elite swimmers follow structured training programmes to develop exceptional levels of fitness.
Explain how a swimmer would use ‘periodisation’ to prepare for competitions.
(Total 4 marks)
A(Explanation) dividing the year into training phases / blocks / cycles
BCycle based on World Championships / Olympics
CPossible to plan for double periodisation / peak twice within the season
DPreparation phase / pre-season training– involves development of base levels of fitness / general
EConditioning / quantity rather than quality
FCompetitive / competition phase / season– refinement of skills / maintenance of fitness levels / quality rather than quantity / relevant examples of training modifications
GTaper / tapering / peak / peaking– decrease in intensity of training / preparation for specific competition / mainly skill focus
HTransition phase– active rest / out of season recovery period
IMacro-cycles– long term planning / yearly / two yearly cycle
JMeso-cycles– periods of two to eight weeks / months
KMicro-cycles– periods of a week / day / individual training sessions.
No marks for just naming phases
The phases of the training season are preparation, competition, and transition.
Describe the main focus of training ineachof these phases.
Preparation
Competition
Transition
(Total 3 marks)
* Preparation – Quantity over quality/to develop fitness levels/general conditioning. (1)
* Competition – Quality over quantity/to refine skills and tactics/maintain fitness levels. (1)
* Transition – Active recovery/to recover whilst maintaining some fitness. (1)
Accept any other appropriate description of the main focus of training in each of these phases.
Maximum 3 marks
Adam Peaty has set multiple new world records in the 100 m breaststroke.
The table below shows his performances in some major championships over a two-year period.
Analyse how Adam Peaty would use Macro, Meso and Micro cycles to achieve these performances.
(Total 8 marks)
AO1 Indicative Content: knowledge of Macro, Meso and Micro cycles.
* A Macro cycle is a long-term period of training, typically one year/4 years.
* A Meso cycle is a medium-term block of training, typically spanning between 4–12 weeks.
* A Micro cycle is a short-term block of training, typically one week, or a few days.
* Cycles are part of periodisation
* The cycles are used to taper/peak.
AO2 Indicative Content: application to performance.
* The Macro cycle could be focussed upon swimming a personal best time in the final of a major championship, such as Olympic Games.
* Mesocycles would be focused on a specific aspect of training such as focusing on swimming speed/reaction time off the blocks/race preparation
* A single Micro cycle would include pool-based speed work for four days and two days of land-based training, eg flexibility/strength training.
* If intensity of training increases, eg shorter, harder sessions, the volume of his training will be reduced, fewer sessions in each micro cycle.
* Peaty will taper his training, reducing the volume and or intensity of the training that is undertaken in the days leading up to the event.
AO3 Indicative Content: analysis of how dividing training into Macro, Meso and Micro cycles affects performance.
* Planning meso and micro cycles which are designed with a specific component of fitness/area for development in mind can help to focus an athlete’s attention, rewarding progress that is made.
* Dedicating a Meso cycle to an area of performance that needs to be developed, eg speed endurance, likely to result in improvements that will directly impact performance.
* Using Macro, Meso and Micro cycles can help Peaty to maintain high levels of motivation, by setting goals specific to each cycle, monitoring progress in each case.
* Tapering can help to avoid overtraining, reducing the likelihood of injury and reversibility.
* Tapering training in the lead up to an important event allows for physical and psychological rest and recuperation, allowing peaking to occur.
* Well planned training divided into Macro, Meso and Micro cycles makes it more likely that Peaty will peak at the right time, performing optimally in major championships.
Accept other appropriate analysis of how Macro, Meso and Micro cycles can be used to benefit performance.
Analyse how athletes could use goal setting to increase the effectiveness of periodisation when training for an Olympic Games.
(Total 8 marks
AO1 – Knowledge of periodisation
* Periodisation is dividing training into blocks.
* Macrocycle / mesocycle / microcycle, broken into preparation, competition, transition, tapering and recovery periods.
* Descriptions of each cycle or phase / stage.
AO1 – Knowledge of goal-setting
* Goal setting can be outcome, task orientated, performance or process goals.
* Goal setting can use SMARTER principles.
AO2 – Application of periodisation and goal-setting to an Olympian / athlete preparing and training for a big competition
* Macrocycle will be the big period for the Olympian, the 4 year plan as they build to the Olympics.
* During the transition period, following a competition, the athlete will look to recover mentally and physically before the next competition.
* The athlete will block their training into mesocycles, where they will focus on developing particular aspects of their performance, e.g. speed or power.
* Each mesocycle may then be divided into microcycles, weekly plans. Here the athlete may divide the week up into days of training, Monday S and C, Tuesday speed, Wednesday rest day, Thursday practice session.
* The athlete may reduce their training quantity prior to competition; this will usually occur a couple of days prior to competition.
* The athlete may set outcome goals relating to their competition success.
* Task-orientated goals may be applied to particular aspects of performance e.g. the start, average speed.
* Process goals may focus upon developing improvements in overall speed or time around the track / in the pool / technically focused.
* Performance goals may relate to improving technique or outcomes in relation to previous performances.
* The athlete may need to undertake double periodisation, to ensure they peak for key competitions.
* It is important for the athlete to peak their performance in a particular timeframe.
* Transition periods will avoid injury, fatigue and allow the athlete to completely recover.
AO3 – Analysis of the impact of goal setting upon periodisation to enhance preparation and training for big competition.
* Effective goal-setting should allow athlete to get the most out of their blocks of training.
* Effective goal setting will continue to motivate the athlete ensuring they continue to train effectively, putting all their effort in, to increase fitness levels or skill development during each microcycle.
* Outcome goals for macrocycle, targeting a Gold medal, provides motivation / aspirations which may make them train harder.
* Task orientated goals during minor competition periods, may focus on particular aspects of performance to ensure development occurs in technique / momentum is being gained in performance.
* Performance goals for preparation period, ensuring the athlete meets levels of fitness / technique.
* If the athlete can see improvements in their fitness and technique through effective goal-setting their confidence will increase and this will maintain motivation to continue training.
* Goal-setting may be used to sustain the performer’s effort, as they strive to achieve a particular target set.
* The athlete and coach may need to monitor targets set to ensure they do not cause over training, fatigue or injury.
* The coach and athlete may consider the use of the SMARTER principle, to ensure that goals are achievable and maintain the motivation to keep training.
Accept any other appropriate analysis of how athletes could use goal setting to increase the effectiveness of periodisation when training for an Olympic Games.
Altitude training is used to improve aerobic capacity.
Outline the advantages and the disadvantages of altitude training.
[total 5 marks]
Advantages
A Increased number/concentration/red blood cells
B Increased concentration of haemoglobin/ myoglobin/ increased haematocrit/increased capilliarisation
C Increased capacity to carry oxygen
D Increased myoglobin in muscles
E Increased tolerance to lactic acid/buffering/delayed OBLA
F Benefits last for up to 6 to 8 weeks.
Disadvantages
G Altitude sickness
H Training at same intensity difficult/detraining may occur/loss of fitness
I Benefits lost within few weeks back at sea level/up to few days
J Body can only produce limited amount of EPO
K Psychological problems linked to travel/time away from home
In relation to energy transfer, evaluate the use of altitude training to increase fitness for performance in a 1500m running event.
(Total 8 marks)
AO1 – Knowledge
Knowledge of altitude training using simple statements, eg altitude training involves working above 5000 feet. Altitude training is used to develop aerobic energy system. It can cause altitude sickness.
AO2 – Application
Identified and explained principles of the method for the 1500m, eg at first, the 1500m runner will be unable to train as hard as normal due to lack of oxygen resulting in detraining. After time, altitude training develops aerobic energy system and so aerobic power because there is an increase in red blood cells at altitude due to an increase in EPO. This is needed by a 1500m runner because the 1500m run predominantly uses aerobic system to create ATP.
**
AO3 – Analysis/Evaluation**
Evaluated altitude training as a suitable method for the 1500m runner, eg due to altitude sickness some athletes may be unable to train therefore decreasing aerobic energy transfer. However, if successful, altitude training develops aerobic energy system. A 1500m runner predominantly uses aerobic system to create ATP. A 1500m runner requires good levels of aerobic endurance to perform well in this event. However, due to the fact that a 1500m runner will use anaerobic systems (get a good start or overtake other runners) in potentially large sections of the race then altitude training might be more suited to a marathon runner/10 000m runner which would be classed as more of an endurance event. Alternatively, the 1500m could also combine altitude training with HIIT training to also develop the anaerobic energy systems.
Credit other relevant evaluation points of the use of altitude training to increase performance in a 1500m running event. Answers must be in relation to energy transfer.
