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PDHPE SYLLABUS > IMPROVING PERFORMANCE > Flashcards

IMPROVING PERFORMANCE Flashcards

1
Q

initial planning considerations

A
  • performance and fitness needs
  • schedule of events/competitions
  • climate and season
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2
Q

planning of a training year (periodisation)

A
  • phases of competition
  • subphases
  • peaking
  • tapering
  • sport-specific components
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3
Q
  • phases of competition
A 
pre season (6-12 weeks, improve all aspects of fitness) 
- general and specific stages

in season (maintain developed fitness)

post season (recovery with reduction in sport but not a complete stop)

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4
Q
  • subphases
A

macrocycles (annual)

mesocycles (6-12 weeks)

microcycles (7-10 days)

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5
Q
  • sport specific components
A

fitness components (speed, ability, power, strength, flexibility)

skill components

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6
Q
  • performance and fitness needs
A

use data from previous seasons and current performance

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7
Q
  • schedule of events and comps
A

address the comp period

training plans should suit schedules

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8
Q
  • climate and season
A

consider seasonal variation

prepare athletes for training and comp (acclimatise)

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9
Q
  • peaking
A

optimised for comps

heightened rate of recovery, tuned for optimal functioning etc.

heightened self confidence and motivation

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10
Q
  • tapering
A

volume and intensity decreases

allows for rebuild of tissue

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11
Q

strength training

A
  • resistance training
  • weight training
  • isometric training

safe: appropriate to individual level
focus on major muscle groups
high rep and moderate loads
use of spotters

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12
Q
  • resistance training
A

elastic - not very durable (regularly inspected for safety)
- exposure to progressively increasing stimuli

hydraulic (e.g. pool water)
- can enhance strength development

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13
Q
  • weight training
A

heavy (increases muscle size), light (muscle endurance)

plates - set to exact loads for full range of motion

dumbbells - versatility and importnat in rehab

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14
Q
  • isometric training
A

not as popular

+ equipment needed is minimal
+ valuable in injury rehab

  • does not increase strength through full range of motion
  • can cause increase blood pressure
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15
Q

flexibility training

A
  • static
  • dynamic
  • ballistic

injury prevention and rehab
improved skill execution
minimising DOMS

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16
Q
  • static
A

held for 10-30s

very safe

used in rehab, warm-up and cool down

17
Q
  • dynamic
A

slow controlled movement through full range of motion

reach and speed is gradually increased

raises muscle and core body temperature

18
Q
  • ballistic
A

prep for activities with explosive movements

can be harmful - if strength reflex is activated (cause microtears in muscle fibres)

19
Q
  • health and safety considerations
A

injury prevention - warm-up, cool down and stretching
- using spotters and having knowledge of how to use equipment

protective equipment (e.g. mouthguards, helmets)
- worn during practice and games
general equipment (e.g. bats, clubs) 
- should be checked regularly

apparel - comfortable clothing
- good footwear

environmental hazards
- sport specific (e.g. sunglasses against UV rays)

illnesses - risks of influenza and colds should be minimised

20
Q
  • providing and overview of the session
A

inform athletes of the intentions of the coach

gather players to address specific issues
e.g. player attendance, assessment of injuries, outline specific goals etc.

21
Q
  • warm-up and cool down
A

phase 1 - general warm up (until sweating)

phase 2 - stretching (beyond performance range)

phase 3 - callisthenics (large muscle groups)

phase 4 - skill rehearsal (perform routines required later)

cool-down - return body to pre-exercise state

22
Q
  • skill instruction
A

delivery of knowledge by a coach ot the players
- prior organisation and good communication
inform about other aspects of the session

should be:

  • brief
  • well-timed
  • specific
  • constructive
  • clear
  • informative
  • demonstratable
23
Q
  • conditioning
A

immediately follows

24
Q
  • conditioning
A

immediately follows warm-up

not meant to fatigue the players (stay in 70-80% of MHR)

avoid excess build up of lactic acid

continue to address fitness needs during the skills practice

regular testing to provide feedback

25
- evalutation
appraisal of performance after the training session - address performance outcomes and goals (how well they were achieved) reminder of details of the next training session/game evaluation by the coach for future events/sessions
26
planning to avoid overtraining
- amount and intensity of training - physiological considerations - psychological considerations refers to a chronic psychological and physiological condition caused by training loads that are too demanding
27
- amount and intensity of training
tailor to the individual based on their training stress thresholds use established periodisation charts intensity should vary between activities and sessions volume can vary based on frequency and duration of session
28
- physiological considerations
lethargy - slowness, tiredness and lack of energy - results from excessive training volume/intensity without sufficient rest or relaxation periods injury - may cause the athlete to be out of the sport for large periods of time (e.g. bone breakages or overuse) - due to poor warm-up, accidents or excessive loads
29
- psychological considerations
loss of motivation - increased nervousness, irritability, emotional sensitivity - active rest, use of relaxation techniques
30
- dangers of performance enhancing drug use
physical effect - liver tumours, cancer, hypertension, kidney tumours etc. psychological effort - mood swings, confusion, aggression, - alcohols/diuretics: reduced concentration, coordination and reaction time loss of reputation, sponsorship and income - banned from sport
31
- drugs for strength
``` hgh - naturally occurring responsible for growth + increases muscle size and strength + allows for glycogen storage - overgrowth/gigantism - diabetes - heart disease ```
32
- drugs for strength
``` hgh - naturally occurring responsible for growth + increases muscle size and strength + allows for glycogen storage - overgrowth/gigantism - diabetes - heart disease ``` anabolic steroids - anabolic (tissue building) or androgenic (produce male characteristics) + increase weight, strenght and power + decrease recovery time + improves body's ability to use protein - testicular atrophy - liver damage - infertility
33
- drugs for aerobic performance
erythropoietin (EPO) - natural hormone that stimulates red blood cell production + increases number of red blood cells + improves overall stamina - increased blood viscosity (poor circulation) - hypertension - pain (chest, head, joints)
34
- drugs to mask other drugs
diuretics - drugs that increase amount of fluid passing the body + good for racing, boxing, weightlifting - dehydration - loss of coordination alcohol - depressant (slows body function) - dangerous when mixed with other drugs - cause dizziness, loss of coordination, blurred vision
35
- benefits and limitations of testing
+ protects rights of athletes + rewards based on athletic achievement + drugs are harmful - athletes are required to monitor their intake - process can be confronting - testing is costly
36
- training innovation
lactate threshold testing - lactate threshold (point where lactate accumulates rapidly) - blood samples (during exercise), generates lactate curve and is very expensive - lactate analysers (undergo periodic fitness tests to compare measurements between occasions and is less expensive) biomechanical analysis - explore different techniques applied to a skill (good for identifying problems in detail - video analysis: coaching and viewing performance (improve technique, visualisation, establishing biomechanical efficiency and alaysing strategy)
37
- equipment advancements
swimsuits - advanced from 2000 - had to stay within competition rules of not improving buoyancy - some could not afford - some suits were made from polyurethane fabric which signifcantly improved buoyancy (banned in 2010 but some wr already set in 2009) golf balls - custom to make the most appropriate number and size of dimples (maximise elevation and distance - unfair advantage

PDHPE SYLLABUS (4 decks)

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