Improving Performance Flashcards
Aerobic training > continuous/ uniform
Requires an athlete to train for an extended period of time. They should train for a minimum of 20 minutes without stopping for rest breaks.
E.g. swimming and running
Aerobic training > fartlek
Training consists of continuous exercise combined with a change in intensity.
E.g. running around an oval changing between sprints, jogs and walking at various sections.
Aerobic training > long interval
Long periods of higher workloads that last for 3+ minutes. This is followed by a short 30-60 second rest period.
E.g. Swimming and running
What is static flexibility training?
Holding a single position for a period of time, around 30 seconds.
For example, gymnasts holding the splits for a period of time.
What is dynamic flexibility training?
Slow and controlled movements through the full range of motion.
E.g. walking lunges before a soccer game.
What is ballistic flexibility training?
Involves repeated movements of a bounce like nature.
E.g. touching your toes with a bounce action.
What is aerobic training?
Is where the athlete utilises their aerobic energy system to produce ATP.
What does the FITT principal stand for?
Frequency: 3-4 times per week
Intensity: 65-85% of MHR
Type: aerobic exercises
Time: 30 mins plus
What is haemoglobin?
A red protein responsible for transporting oxygen in the blood of vertebrates.
What is myoglobin?
a red protein containing haem, which carries and stores oxygen in muscle cells.
Individual performance fitness needs
health / skill
individual training for their fitness needs, e.g. shooters need to know how to shoot in netball.
team performance fitness needs
health / skill
general skills for the sport, e.g. passing the ball in netball.
Schedule of events / competition
When creating a big periodisation chart, you need to be able to schedule in the major events such as weekly games, finals and grand finals.
What climatic influences require the implementation of specific strategies?
sunscreen and fluids will need to be provided during the heat.
PRE SEASON
phases of competition:
Aims of pre-season: improve all aspects of fitness, increase stamina and develop technique
IN SEASON
phases of competition:
Aims of in-season: maintain stamina, practice and improve tactics and strategies, perfect skill execution, gain competitive experience)
OFF SEASON
phases of competition:
A phase for physical and mental recovery from training and competition. However, elite athletes will still participate in some training.
What is macro cycle subphase?
A whole year on a larger training scale.
FOR EXAMPLE, an athlete training to win an Olympic event will have a four (4) year macrocycle in order to qualify for and then peak during the Olympics
What is a meso cycle?
Generally 8 weeks of training that make up the pre, in and off season.
FOR EXAMPLE, one mesocycle may be 4 weeks of general pre-season training
What is a micro cycle?
7 days of training.
Works as a building block to create the yearlong training program using periodisation (usually include fitness tests)
What is peaking?
PEAKING is being in the absolute best condition, physically, emotionally and mentally at a specific time for an event or race
What is tapering?
TAPERING is a gradual reduction in an athlete’s workout demands in order to allow the body to recover from the stress.
What are sport specific subphases?
Refers to what needs to be focused on during the subphases of competition for the specific sport. Such as: components of fitness and skill tactics.
HEALTH AND SAFETY CONSIDERATIONS
Climatic conditions:
Avoid extreme of temperature.
For example, you wouldn’t go for a 20km run in hot weather, instead, you would change your run to a treadmill at the gym, as the gym has air conditioning.
HEALTH AND SAFETY CONSIDERATIONS
Equipment:
Ensure equipment is regularly inspected to ensure safe operation.
For example, if an athlete was to use a tennis racket and the strings were not pulled tightly, the ball could hit the player in the face.
HEALTH AND SAFETY CONSIDERATIONS
Hydration:
Ensure athletes have access to water and are hydrating regularly.
What improves results of training?
The athlete knows the aim of the training session so that they know the aims will be achieved.
What is an example of a session overview?
A swimming session can be written on a white board. This allows the athletes to see what is coming up and allows the coach to refer to this at various points.
What is the structure of a warm up?
jogging
dynamic stretches
sport specific activities
What does a cool down consist of
Low intensity movements using the same muscle groups and body systems that were used during the training session.
What is the aim of a cool down?
Remove waste products and fluid in order to decrease swelling.
What is skill instruction and practice?
Essentially the backbone of training for any sport, where the skill related components of fitness are relied upon.
What is conditioning?
The base work required for the sport. It is about bringing the body to the desired state for use in a particular sport.
What does evaluation focus on?
The achievement of goals and if further actions are needed in order to achieve them.
What are the 6 elements that need to be considered when designing a training session?
- Health and safety considerations
- Providing an overview of the session to athletes (Goal-specific)
- Warm up and cool down
- Skill instruction and practice
- Conditioning
- Evaluation
What are health and safety considerations ?
Guidelines put in place to ensure that an individual doesn’t increase their risk of injury, illness and performance.
What is overtraining and when does it occur?
When an athlete does high intensity training, in high volumes. It occurs when the athlete is training too often and not including enough rest between sessions of high intensity.
What is amount and intensity of training?
High intensity training too often, thus, overtraining likely to occur
What are physiological considerations of lethargy?
• Lack of energy & enthusiasm
• Constant low-level pain wears out athlete
• Small tears > muscular weakness > build up > muscles constantly weak > daily activities draining on athlete
What are psychological considerations of loss of motivation?
o Moody & irritable
o Poor response to criticism/on field banter
o Gives up when comp gets hard/abandons struggles against opponents
What are physiological considerations of injury/ muscular?
• High intensity training sessions cause minor injuries to muscle cells (micro tears – DOMS)
• Micro-tears stimulate much of physiological adaptations that occur from training
What are physical effects of drug usage?
The physical dangers of performance enhancing drug use are specific to the drug.
How does an athlete lose their reputation?
-A positive result in a drug test of an elite player often hits the media very quickly and is wide spread and loss in reputation overnight.
-They will be labelled a liar, a cheat, and many other things as their career spirals downward.
For example, Lance Armstrong has lost his reputation because it was later revealed that he had been blood doping.
What happens to an athletes sponsorship and income when caught using drugs?
-When an athlete loses their reputation and begins to be seen negatively in the media, many companies who sponsor the athlete will stop their sponsorship.
-They will often will fine the athlete for the effect the media has on their brand.
What is human growth hormone?
A chemical (hormone) produced by the body for growth and development.
It increases during periods of large growth, such as puberty.
What is human growth hormone used for?
It is used for strength and power development and body composition as it stimulated muscle growth.
For example, Lance Armstrong has lost his reputation because it was later revealed that he had been blood doping.
What are anabolic steroids?
They are used for development of strength and power, whilst also changing body composition.
For example, Lance Armstrong has lost his reputation because it was later revealed that he had been blood doping.
What is EPO?
EPO is a naturally occurring hormone in the body released from the kidneys.
What is EPO used for?
It is used for aerobic performance improvements because it stimulates bone to produce more red blood cells.
For example, Lance Armstrong has lost his reputation because it was later revealed that he had been blood doping.
What are diuretics?
Cause the body to remove water from blood and excrete it as urine. Which dilutes urine, making positive detection of drugs such as anabolic steroids less likely.
What is alcohol?
Alcohol is a depressant and has been band in some sports due to it making other drugs because of its diuretic effect.
What are the benefits of drug testing?
- creating restrictions for athletes who may consider to use drugs to cheat in sport
- promoting safety in sport
- Protects athletes reputations
What are the limitations of drug testing?
- Not all drugs can be tested for. New drugs get created frequently, and until they are created tests cannot be developed for them.
- Drug testing is expensive.
What does vO2 max testing test?
A predictor of lactate threshold.
How does lactate threshold testing improve performance?
It helps the athlete to set training zones that are more accurate and beneficial, providing better results, particularly in aerobic sports where the athlete wants to be as close as possible to the lactate inflection point without crossing into the anaerobic training zone.
What is biomechanics analysis?
A training innovation that analyses the athlete’s technique to ensure their movement is efficient and safe.
How does biomechanics analysis improve performance?
It allows the athletes to last longer with more efficient movement patterns, and to achieve better results due to a better technique.
What are other training innovations?
- Heart rate monitors
- Video analysis
- GPS devices
What are ethical considerations?
They revolve around equity of access and money, more than safety.
What are training innovations?
Many of the training innovations are expensive and can only be accessed by athletes or clubs who can afford the testing and equipment.
Characteristics of LZR swimsuit?
- fabric that had the lowest possible level of friction drag in the water, developed using NASA’s wind tunnel technology
- a streamlined shape with a corset-like support around the lower torso to help swimmers hold the best position in the water
- fully bonded seams to reduce drag while allowing full movement and flexibility.
Characteristics of golf ball?
- Number of dimples & size of ball à regulated but change mainly to material used to make ball
