Improving Performance - CQ1 How do athletes train for improved performance?

Question 1

What is flexibility training?

Answer 1

Consists of Static Dynamic and Ballistic to increase ROM

Question 2

What are the adaptations in flexibility training?

Answer 2

↑ ROM - comfortable, smooth, efficient mov., produce more force, ↑ power and focus on techniques
↓ Muscle tension + Delayed muscle fatigue - move more freely no pain = ↑ perf., peak condition for longer, ↑ participation
↓ risk of injury

Question 3

Describe static stretches

Answer 3

Safe
Slow + smooth mov.
Rehabilitation of injury
Warm up/cool down
Held at the end of ROMD

Question 4

Describe dynamic stretching

Answer 4

Progressive, controlled + continuous mov. - taken to the end of ROM
NO jerky mov.
↑ muscle + body temp
Prep for exercise to come

Question 5

Describe Ballistic stretching

Answer 5

Momentum to generate jerky mov.
Mimics game speed + mov.
Micro tears = unsafe (activates stretch reflex)
Beyond ROM

Question 6

What are the safe + potentially harmful procedures of flexibility training?

Answer 6

Appropriate to individuals
Correct technique (Slow + controlled)
Avoid Contra-indicated movements + stretching till pain
Breathing normaly
Don’t lock your joints

Question 7

What is aerobic training?

Answer 7

Aims to improve aerobic capacity and cardiovascular endurance
- Continuous
- Fartlek
- Long interval

Question 8

What are the adaptations of the aerobic system?

Answer 8

↑ VO2 Max
↓ RHR
↑ Hemoglobin levels
↑ Aerobic + muscular endurance
SV ↑ (heart is effiecient)

Question 9

What are the safe and potentially harmful training procedures of the aerobic training?

Answer 9

Remain hydrating (by products = loss of water - refill electrolytes)
Waiting after meals
Correct gear + clothes
Professional coaches + physiologist
Avoid overtraining + over use injury