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Pdhpe > Improved Performance > Flashcards

Improved Performance Flashcards

1
Q

How does Strength Training make us Stronger?

A

ADAPTATION - This means that a muscle becomes accustomed to a specific load through the stress created by it.

(Keyword is adaptation)

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2
Q

3, How can adaptations in strength training be enhanced?

A
  • Is exercise specific; adaptations will occur only in the parts of the body that are stressed by the exercise.
  • Employs the overload principle; the individual is
    loaded beyond normal requirements
  • Uses progressive resistance; resistance is increased as adaptations occur.
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3
Q

3, Safe Strength Training procedures

A
  • Stretching
  • Ensuring that bouncing movements are avoided
  • Developing correct techniques to avoid injury
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4
Q

4, Ways to measure and monitor Strength Training Adaptations

A
  1. For muscle hypertrophy:
    - Measuring the muscle
  2. For improved endurance:
    - Quicker recovery time between sets
  3. Improved strength
    - You will be able to lift a heavier load (your 1RM will increase)
  4. Decrease in percentage body fat
    - Skinfold test
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5
Q

Various forms of strength training

A

Resistance training eg elastic and hydraulic
Weight training eg plates, dumbbells
Isometric training

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6
Q

Hydraulic equipment - Define, Beneficial, Example

Resistance Training

A

Hydraulic resistance equipment is designed to generate resistance both through adjustments and in response to speed of movement.

Improve strength development in Circuits

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7
Q

Elastic - Define, Beneficial, Example

Resistance Training

A
  • A large band or spring, to create the resistance during the exercise
  • Improved body composition
  • Beneficial for Shot-put
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8
Q

Weight training - Define, Beneficial, Example

A
  • Weight training is a type of training that uses weights as resistance to build muscular strength
  • Muscles need to let out force to act against gravity to help an individual gain muscle mass
  • Beneficial for Javelin
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9
Q

Isometric training - Define, Beneficial, Example

A
  • Isometric exercises place specific amounts of tension on muscles, without the shortening or lengthening action occurring
  • Improve strength and endurance
  • Beneficial for Climbing
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10
Q

Continuous Training

A

Aerobic training involving a single exercise for an extended period of time without rest
70-85% of maximum HR
Develops the cardiorespiratory endurance of an individual as well as their aerobic carrying capacity.

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11
Q

Fartlek Training

A

General running interspersed with periods of higher paced running over varying terrain

This period is then followed by another burst, however, intensity is increased, challenging the overload principle

Improves lactate threshold as well as their VO2 max

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12
Q

Long Interval Training

A

Longer periods of higher workloads followed by a shorter rest period
Improves the body’s aerobic system and endurance levels

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13
Q

Safety in Aerobic Training

A

Learn the correct technique for all training exercises
Set goals that are within your ability
Ensure effective stretching before and after

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14
Q

How Aerobic Training adaptations are Measured and Monitored?

A

Improved lung ventilation
Improved glycogen storage
VO2 max testing

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15
Q

Examples Continuous Training

A

Marathons, Cycling

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16
Q

Examples Fartlek Training

A

Soccer, Netball

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17
Q

Examples Long Interval Training

A

Boxers

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18
Q

Look over to Google Docs to read & learn:

Initial Planning Considerations

A

Yes Boss

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19
Q

Pre-season

A

Pre-Season training usually occurs 8-12 weeks before the start of the season or competition.

The Energy systems used are increased to maximum capacities

High intensity, High Volume

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20
Q

In-Season

A

Aim of In-Season training is to maintain the fitness, strength and skills developed during the pre-season

Emphasis on strategies

Low Volume, High Intensity. Decrease the volume so you can peak at High Intensity.

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21
Q

Post-season

A

Prevent weight gain
Repair injuries
Maintain strength

22
Q

Subphases

A

Macrocycles - are long-term planning periods or overviews.

Microcycles - are short training cycles containing specific details and usually cover a period of about 7 days.

23
Q

Peaking

A

Plan to peak for a particular race tournament by working hard on skills and fitness then following this up with a taper

24
Q

Tapering

A

A special training period immediately preceding the major competition during which the volume and intensity is reduced to achieve a peak in performance

Mental confidence increased

25
Q

Recommended Sets, Reps, Speed, Rest, Load

A

Speed - 85% 1RM, 3-6 sets, 1-6 reps, 2-5 minutes rest and slow speed

Power - Reduce the load and increase speed of the repetition

26
Q

Health & Safety Considerations

A

Injury Prevention - Activities such as warm-up/cool-down and stretching are safety prerequisites for all physical activity. E.g. How to safely use specialised equipment

Protective Equipment. Essential protective equipment such as mouthguards and helmets

Apparel. Clothing allowing freedom of movement and airflow. Good footwear must be supportive and protective.

Environmental Hazards. Sunscreens → protect the body from UV rays.

Illnesses. Awareness of modes of viral transfer.

27
Q

Warm Up & Cool Down

A

Phase 1: General body Warm-Up until the body begins to sweat.

Phase 2: Stretching → promotes blood circulation

Phase 3: Callisthenics, such as push-ups. These exercises should be specific to the game

Phase 4: Skill rehearsal. In this phase, the athlete performs some routines required later in the game.

Training session is concluded with a cool-down. Body temperature rates are returned to their pre-exercise state

28
Q

Skill Instruction & Practice

A

Knowledge by a coach to the players. Good instruction requires prior organisation and effective communication skills. Effective instruction is:

Brief — it is important that instruction is concise and factual to allow maximal practice time

Well Timed — use words when their impact will be greatest

Constructive — focus on the positive points for improvement, not on how poorly the skill is being performed

29
Q

Conditioning

A

Sports have a short fitness session immediately following the warm-up such as circuits.

Work on fitness should NOT be overemphasised in the first session, as this will fatigue players. During the fitness session heart rate reaches (70 to 85 per cent maximal heart rate)

Most drills requiring agility, speed, endurance, power and coordination help the development of fitness components.

30
Q

Evaluation

A

Evaluation is an appraisal of performances after the training session.

It addresses the performance goals for the session (for example, learning the serve in tennis)

Evaluation also needs to address behavioural outcomes such as punctuality.

The Final Step includes an analysis of the fitness testing and skills testing results and a review of the game performance

31
Q

Overview of Session

A

Two or three Objectives for the upcoming session.
Ensures everyone is clear.
Some issues that may be addressed include:
Assessment of Injuries

32
Q

Amount and intensity of training

A

Intensity leads to overtraining when the athlete completes high intensity training too often/in large amounts.

Large volumes of training at high intensity causes overtraining because the athlete does not have enough time between training sessions to recover from the previous training session.

33
Q

How much training is too much?

A

To the point it makes you stressed

Types of training should be examined - ensure the amount and intensity of training does not place too much stress upon the athlete.

For example, a Rugby League player should not be developing their strength, power, speed, agility and body composition all at the same time. This would require a large amount of high intensity training.

34
Q

What do you do if you identify an overtrained athlete?

A

Reduce the amount and intensity of training sessions.

May need to take a complete break from training - to recover fully from their training session.

35
Q

How can overtraining be avoided

A

Have a good balance in the amount and intensity of training.
Planning a training year ensuring the athlete has regular rest periods (weekly) is vital.

36
Q

Physiological Considerations

A

For Injury =
Every high intensity training session causes minor injuries to muscle cells - these are usually micro-tears, and they require time to heal.

If micro-tears have not fully recovered before the next training session the small “injuries” are re-injured and become larger.

For lethargy =
Nutrition – important consideration for recovery. Leads to further feelings of lethargy as there is not enough energy within the body to recover properly

37
Q

Psychological Considerations

A

An over trained athlete will lack motivation.

They will be:

  • Tired
  • No longer feel like training
38
Q

5 drugs

A 
HGH = strength
Anabolic steroids = strength
EPO = aerobic
Diuretics = masking drug use
Alcohol = masking drug use
39
Q

Reputation Dangers of performing-enhancing drugs

A

A positive result in a drug test = athletes lose their reputation e.g. Lance Armstrong

40
Q

HGH - For strength

A

A chemical hormone produced by the body for growth and development
HGH is used for strength and power development

41
Q

Dangers of HGH

A

Nerve, muscle and joint pain

Swelling

42
Q

Anabolic Steroids

A

Resembles testosterone, a hormone produced in the testes of males
Raising testosterone levels can increase muscle size and strength

43
Q

Anabolic Steroids risks

A

Heart problems

Mood swings

44
Q

EPO

A

A naturally occurring protein hormone given out by the kidneys during low oxygen activities
increases oxygen delivery

45
Q

Dangers of EPO

A

Heart attack and stroke

Hepatitis, AIDS

46
Q

Lactate threshold testing

A

Lactate Threshold Testing is a scientific test to determine exactly where your anaerobic threshold lies. Your lactate threshold is the point at which your body produces lactic acid faster than it can remove it.

47
Q

Body system testing (Max Vo2)

A

Test provides data on how much oxygen you use as you exercise and determines the maximal oxygen you can consume during exercise

48
Q

Biomechanical analysis

A

Biomechanical analysis provides the athlete with an analysis of their technique to ensure their movement is efficient and safe.

49
Q

How is technology used?

A

Improvements in training - called training innovations or improvements in equipment

50
Q

Diuretics and alcohol

A

Diuretics - increase the rate of excretion of water

Alcohol - slows down bodily functions

51
Q

Benefits and limitations

A

Benefits - Promoting safety in sport, Promoting equity in sport and Creates a deterrent for athletes who may consider to use drugs to cheat in sport

Limitations - Testing is expensive, Not all drugs are tested and it Exposes the athlete (nudity) in front of the tester

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