Improving Performance Flashcards
How do athletes train for improved performance?
What can they do?
Strength training Aerobic training Anaerobic training Flexibility training Skills training
How can strength training be performed?
By using:
Resistance training
Weight training
Isometric training
Why is weight training a preferred type of strength training?
Its convenient
Uses dumbells and free weights
Can target specific muscle groups
What is an isometric contraction?
Where tension develops in the muscle without lengthening or shortening the muscle
What are the different types of Aerobic Training?
Continuous/uniform
Fartlek
Long Interval
What is Fartlek training?
Continuous training interspersed with changes in intensity
Power is….
A combination of strength and speed
How can anaerobic training be developed?
Weight training
Plyometrics
Short interval training
Flexibility is affected by…
Age
Gender
temperature
and is joint specific
What is plyometrics?
Movements that are fast and explosive
An eccentric (lengthening) contraction, followed by a concentric (shortening) contraction.
Eg. jumps hops, bounds
When training for flexibility, what times of stretching can be used?
Static
Dynamic
Ballistic
PNF
What should skills training incorporate?
Drills practice
Modified and small sided games
Games for specific outcomes
What are the initial planning considerations for improving performance?
Performance and fitness needs
Schedule of events/competitions
Climate and season
What is periodisation?
Where a annual coaching plan is divided up into smaller and more manageable phases
What are the phases of competition?
- Pre-season
- In-season
- Off-season
What should pre-season training focus on?
Physical preparation
Fitness
Skill
What should in-season training focus on?
Performance
Skill refining
Tactical play
What usually happens in the off-season?
Athlete should recover (physically and mentally)
Maintain some level of fitness
What are the subphases of a training program?
Macrocycles
Mesocycles
Microcycles
How long do mesocycles generally last?
4 weeks
How long to microcycles generally last?
1 week
What is peaking?
Training designed for optimum performance of an athlete for a specific event/time/competition
What is tapering?
A period of decreased training just prior to an important event.
Training sessions need to be safe and enjoyable. To ensure this happens a coach should…
Check equipment regularly Check grounds Know their athlete Use the principles of training Provide W-up and C-down Complete a risk management plan
Overtraining occurs when….
Training intensity is too high or
there is inadequate recovery
leading to a decrease in performance
What are some psychological considerations of over training?
lack of concentration
decreased self esteem
depression
lethargy
What are some phsysiological considerations of over training?
excessive sweating fatigue increased HR weight loss decreased performance overuse injuries
What are 2 ethical issues related to improving performance?
The use of drugs
The use of technology
What drug can be used to increase strength?
Anabolic steroids
HGH is?
Human Growth Hormone
A naturally occurring hormone that increases strength
What are some side effects of steroid use?
Liver damage
Depression
Aggression
What drug can be used to improve aerobic performance?
EPO (erythropoietin)
What are the side effects of EPO?
Thickening of the blood which can dangerously raise BP
What substance can mask the use of other drugs?
Diuretics
What is benefit of drug testing?
Drug use provides an unfair advantage so testing provides a more level playing field
Use of technology:
What is a recent technological training innovation?
Video analysis
3D simualtors
GPS Devices
Biomechanical analysis
What are some equipment advances in sport?
Swimming speed suits golf ball technology clothing compression garments Slanted blocks in swimming Carbon fibre equipment
