FQ1: How do athletes train for improved performance?

Question 1

• Aerobic training: continuous/uniform training (CT)

Answer 1

• type of training to improve perf in endurance sports + long-distance events is aerobic
• can be developed using aerobic training methods inclu continuous, FARTLEK + long interval = results in increased CV endurance, improving perf
• Continuous training involves a single ex = lasts for a sustained period w/o rest
• requires heart to move into aerobic training zone (60-75% of MHR) to sustain an aerobic physiological adap
• training features of CT are: low to moderate intensity, min of 20 mins + least 3 times a week.
  e. g. running 5km, 4 times a week = enhanced CV endurance, oxygen uptake, SV + CO = also provide groundwork for base fitness
• highly beneficial for a marathon runner = needs an efficient CV system to sustain long durations of moderate-intensity, thus increasing perf

Question 2

• Aerobic training: FARTLEK

Answer 2

• involves continuous ex interspersed w/ changes in intensity → intensity change may be a sprint/hilly terrain
• Random changes in intensity = replicate many sporting envs + specifically helps body’s CV system to adapt quickly as intensity changes (endurance)
• features: dif intensities, 3x week,
• Helps body to remove lactic acid, recover from high intensities (may be required during comp), maintain higher intensities for longer
• Heart rate will change constantly w/ intensity, as will respiratory rate, CO + oxygen uptake = all improve
• AFL, football, rugby codes, netball (particularly centres + wing attack/defence)
• e.g. fartlek running involves varying pace throughout run, alternating b/w fast segments + slow jogs
• beneficial for sports that require quick changes in intensity + use anaerobic aspects within game

Question 3

• Aerobic training: long interval

Answer 3

• When athlete has long periods of high workloads followed by a shorter rest period
• long periods of high workload = usually extend for 3+ min w/ a short 30-60 sec rest period
• work to rest ration: 2:1
• Skipping/swimming/running/ cycling
• allows variety to be used throughout training session
• Benefits: higher intensities can be utilised as duration of activity = not as long, athletes bodies adapt to recover faster from the higher workloads
• particularly beneficial for sports that require sustained higher workloads followed by short rest periods e.g. boxing, basketball, netball, futsal
• Improves CV endurance through increased SV + CO = decreased HR, increases haemoglobin carrying capacity

Question 4

• Aerobic training: how training adaps can be measured + monitored

Answer 4

• AT produces many physiological adaps → to CV system (SV, heart rate, haemoglobin etc) or to muscles (myoglobin, aerobic enzymes, mitochondria etc)
• Can be measured spec through laboratory testing (not often done) = VO2max
• Aerobic perf measured = relying on VO2 max or sub max testing
• E.g. beep test (reasonably accurate/easy to administer), treadmill or bike VO2 max test, YMCA sub max test etc
• Best measure of training adap = gradual improvement in perf in distance or event that is target of training program

Question 5

• Aerobic training: potentially harmful training procedures

Answer 5

• dehydration
• duration + repetitive nature of movement can lead to both acute/chronic injuries
• athletes should be aware of correct tech as inferior techs can lead to overuse injuries + possible fractures or muscle soreness
• overuse injuries = common in aerobic → important to provide rest periods for recovery
• overtraining = excessive fatigue of muscle groups = lethargy = decreased tech/ motivation = harmful

Question 6

• Aerobic training: Safe training procedures

Answer 6

• for dehydration = remaining hydrated, using a safe env
• for overuse: commencing a training program w/ realistic goals + ensuring athlete given medical clearance to participate in desired program
• for overuse + tech: ensure is an appropriate warm-up + cool down period to reduce muscle strains
• The PO principle should be applied = allow body to make adaps before increasing load
• wearing correct clothing + footwear, use fitness profs e.g. PT, ex physiologists to provide fitness appraisals (including prescreening) + write programs, warmup/ cooldown, correct technique
• Avoid overtraining = allowing adequate rest periods after long duration ex
• also recommended cross-training is implemented to avoid excessive fatigue of a specific muscle group

Question 7

• Flexibility training: static

Answer 7

• flexibility training –> can help increase an athlete’s ROM, = improved perf in all sports
• use of static, isometric stretches used to increase a joint’s ROM/ movt by stretching ligaments + tendons around joint
• Repeated + frequent exposure to muscular lengthening causes body to adapt, by increasing the muscle length
• features: held for a period of 10-30 secs
• Main safety precaution: pain should not be felt + joint should not be taken beyond normal ROM
• Stretching exercises: touching toes (ham)
• Good ROM + flexibility improves perf by: preventing injury, allowing more fluid + coordinated movts, improves biomechanical efficiency
• Gymnastics, dance, figure skating, AFL, netball

Question 8

• Flexibility: dynamic

Answer 8

• slow purposeful movts = move an athlete’s joint through its full ROM
• features: tailoring movts to mimic those involved in sports perf = effective in raising muscle + core body temp = decreasing risk of injury
• type of movt needs to be specific to sport
• e.g. AFL athlete performing leg swings before a match effectively increases muscle temp in the legs, increases ROM = decreased risk of injury + better tech = greater accuracy + efficiency, thus improving perf
• should involve a balanced approach to stretching (stretching matches muscles/ groups e.g. ham + quads)
• can improve perf when done before activities requiring power, strength or speed = better done after sport = aid in waste removal
• Need to be specific to sport e.g. leg swings: kicking in rugby, arm circles: passing
• Useful for activities that require joint through full ROM e.g. bowling in cricket, kicking in AFL, or batting in baseball

Question 9

• Flexibility training: ballistic

Answer 9

• Involves bouncing movts done to increase joint ROM = also to increase tendon elasticity by activating stretch reflex
• Make tendons rupture less likely
• Improves ROM → but not shown to improve perf
• Often used in sports that require eccentric contraction followed by concentric contraction as ballistic stretching best replicates this movt (used in prep for athletic events in which explosive movements are required):
  high jump, volleyball, hurdles
• Can be dangerous so supervision is recommended:
  moving beyond stretch reflex can result in muscle tears → can decrease perf
• Jerky movts should be avoided
• For advanced athletes

Question 10

• Flexibility training: how training adaps can be measured + monitored

Answer 10

• Adap that occurs = increase in joint ROM, flexibility, muscle elasticity
• Joint ROM = measured in various ways depending on joint being measured
• E.g. sit-and-reach test (very common) for measuring flexibility, only measures ROM at hip + vertebrae + (ham) + gastrocnemius muscles
• are other tests that target dif areas of body e.g. ….
• need to have measured flexibility prior to training = so that there is a starting baseline that athlete or coach can use to monitor progress w/ improving flexibility
• should then be repeated throughout training program, w/ results of test recorded each time, so that improvements to e.g. (ham) flexibility can be seen

Question 11

• Flexibility training: potentially harmful training procedures

Answer 11

• Avoid stretching past point of discomfort into pain (stretch slowly + w/ control)
• Excessive flexibility can cause joint weakness → athlete more prone to injury
• Ballistic stretching can cause injury → as athlete bounces = may move into painful areas of stretching

Question 12

• Flexibility training: Safe training procedures

Answer 12

• stretch slowly + w/ control
• safest types: static, dynamic + PNF stretching
• important in training to stretch all muscles around a joint to avoid imbalances
• Perform after an adequate warm-up → help prevent injury (micro-tears to muscle fibres)
• ensure correct tech for all ex

Question 13

Aerobic training general - maybe good to add in 12 marker

Answer 13

• can be defined as training that overloads respiratory + CV system
• designed to stress the oxidative capacity of muscles + illicit adaps that benefit endurance perf such as increased SV, VO2max + haemoglobin, delayed onset of lactate + improved aerobic capacity + aerobic power

Question 14

aerobic CT example - part of 12 marker

Answer 14

• type of aerobic training that can be described as long, slow distance training
• is of uniform intensity throughout (most often low to moderate intensity) + often conducted for a duration longer than intended event
• use is most appropriate for sports e.g marathons + road cycling, but can also be beneficial for field sports e.g. AFL + soccer as an aerobic fitness base during pre-season.
• e.g. marathon swimming requires athlete to swim 10km + can take approx 2 hrs to complete
• as such = requires a high level of muscle endurance + aerobic capacity
• CT best suits the perf requirements of marathon swimming because it will prepare their body for long periods of ex by increasing muscular endurance due to continuous nature of the training + allow body to become adapted to long periods of increased respiration
• As a result, this type of training also replicates nature of the sport
• CT for a marathon swimmer may occur 2-3 times per week, + proceed for a duration of 1-2 hrs at an intensity of approx 70%MHR = will overload athletes body to elicit the necessary adaps ie. muscle endurance + aerobic capacity so their bodies can withstand the stresses placed upon it during comp