Improving performance - how do athletes train for improved performance Flashcards
how do athletes train for improved performances
- strength training
- aerobic training
- anaerobic training (power and speed)
- flexibility training
- skill training
what does strength training include
- resistance training E.g. elastics + hydraulics
- weight training E.g. plates + dumbbells
- isometric training
what does aerobic training include
- continuous/uniform
- fartlek
- long interval
what does anaerobic training include
- developing power through resistance/weight training
- plyometrics
- short intervals
what does flexibility training include
- static
- dynamic
- ballistic
what does skill training include
- drills practice
- modified and small-sided games
- games for specific outcomes E.g. decision-making + tactical awareness
what is strength training
Strength training is considered to be the ability to exert a force against a resistance
what is elastic resistance training
Resistance training increases as elastic band is stretched
- Bands can work one or more joints and do not need gravity to supply resistance like weights, therefore they can have varied applications
what are the advantages of elastic resistance training
- They are easily transportable
- Efficient and functional
what are disadvantages of elastic resistance training
- Care is needed with wear as they may snap
- More difficult to measure and monitor
what are hydraulic resistance training
Resistance is achieved by gas or fluid drawn or compressed in cylinders
- Resistance is constant throughout the full range of motion and is equivalent to the force applied
E.g. harder the pull or push, the greater the resistance
- Force is applied through concentric contractions only and fixed speed doesn’t train all strength types
plate (weight training)
Plate training is when machines have weight plates stacked with a pin to adjust the stack to the desired weight
what are the advantages of plate training
- Good for beginners to assist correct movement and reduce injury
- Less chances to ‘cheat’ when overloading
- Has in-built safety features to reduce injury, especially without ‘spotters’
- Can be easily measured and monitored due to specific amount of weight in stacks
advantages of dumbbells
- Allow freedom of movement to increase range of exercises
- Additional benefits of requiring the body to be stabilised by the core and other muscles during exercise
- Ability to vary amount of load makes measuring and monitoring easy
what are precautions of using dumbbells
- Learn correct technique
- Maintain form
- Avoid excessive weight early on
- Use a spotter
what is isometric training
Resistance training where there is no movement at the joints
- Strength is developed at the joint angle where the contractions occur
E.g. in quadriceps during a ‘wall sit’
- Used in rehabilitation due to joints not being required to move
what are the disadvantages of isometric training
- Not good for speed or endurance
- Measuring and monitoring is difficult
what are advantages of isometric training
- Exercise can be done anywhere and do not require equipment
- It can increase blood pressure
what is (anaerobic training)
is required to develop power and speed. it is important for most team sports and sprinting, jumping and throwing activities
what is resistance training (anaerobic training)
Power is the product of strength and speed where exercises must be performed as explosively as possible
- Activities requiring short bursts of explosiveness need higher weights and fewer repetitions, where activities requiring power over a long period need moderate resistance and more repetitions
how to make resistance training safe (anaerobic training)
- doing strength training before explosive movements
- having a spotter
- avoid overtraining
speed/power resistance training (anaerobic training)
doing short burst training such as 30-60m sprints
speed/endurance resistance training (anaerobic training)
maintain speed over 200-400m OR repeat short sprints
what is plyometric training (anaerobic training)
exercise which are specific to enhance explosive power
- The purpose of plyometrics is to improve the relationship between maximum strength and explosive power
i. e. the highest force in the shortest time - It is designed to increase tolerance for stretched loads. Stretching the muscle under tension increase storage elastic energy. This energy is reused in concentric contractions to make them stronger
advantages of plyometric training (anaerobic training)
- Exercise is performed more explosively than traditional weights leading to a more rapid development of force promoting muscular power
- Able to be performed at higher velocities than traditional weight training
E.g. increased specificity to the competitive situation
what are the disadvantages of plyometric training (anaerobic training)
- Increased risk of Musculo-skeletal injuries due to high impact forces
- Higher velocities of contraction leads to lower forces and therefore lower muscular strength
- A limited range of exercises to perform
what is short interval training (anaerobic training)
Short work efforts performed at high intensity with long rest periods to allow the body to perform each set at maximal intensity
- Work periods are usually up to 10 seconds with a work:rest ratio of at 1:3 or greater
- Short-intervals can also be completed by doing circuits (weights or bodyweight) in a gym, in the field or on cardio equipment
what is short interval training (anaerobic training)
Short work efforts performed at high intensity with long rest periods to allow the body to perform each set at maximal intensity
- Work periods are usually up to 10 seconds with a work:rest ratio of at 1:3 or greater
- Short-intervals can also be completed by doing circuits (weights or bodyweight) in a gym, in the field or on cardio equipment
what is flexibility training
Flexibility training is considered to be the increased range through which joints and body parts are able to move
what is static stretching (flexibility)
Is where a muscle is stretched until the person feels as if they can stretch no more and then held for 20-30 seconds
advantages of static stretching (flexibility)
- Unlikely to result in injury
- Overrides the stretch reflex
- Requires little energy
- No muscle soreness
- Safe
- Easy to measure and monitor E.g. sit and stretch test
disadvantaged of static stretching (flexibility)
- Does not mirror the movement pattern used in activity
- Does not reduce the chance of injury if done before exercise
what is dynamic stretching (flexibility)
Involves moving a muscle or muscle group through a full range of movements in a slow and controlled manner
Preferred method of warm-up before activities requiring forceful movements
E.g. throwing a ball
advantages of dynamic stretching (flexibility)
- Stretches muscle groups that cross the major joints
- Stretches through the full range of movement
- Works with the cardiorespiratory system
Safe - They are good for increasing muscle temperature thus decreasing risk of injury
disadvantages of dynamic stretching (flexibility)
- May not stretch smaller muscle groups
- Does not increase flexibility
what is ballistic training (flexibility)
Similar to dynamic stretching but forces the muscle beyond the normal range of motion by bouncing
- Used for additional warm-up before activities that have explosive movement
E.g. martial arts
–> should only be done by elite athletes
advantages of ballistic training (flexibility)
- Done at similar speed and body movement as the actual sporting activity
disadvantages of ballistic training (flexibility)
- Can cause muscle soreness and injury by activating the stretch reflex
- Insufficient time given for the tissue to adapt to the stretch
what is skill training
Is considered to be the building blocks for improved movement and developing advanced technique
what is drill practice (skill training)
This is where players practice performing a specific skill
E.g. dribbling a football, through repeated movements
These drills need to progress in difficulty to develop skills
- Making drills challenging increases motivation and improves performance
how can drill training be safe (skill training)
Drills can be modified and controlled to ensure safety
E.g. rucking in rugby can progress through slow walk to running and protective pads can be used
how is drill practice beneficial (skill training)
Repetition of skills in drills practice allows a coach to measure and monitor progress and provide feedback to refine performance
E.g. basketballers can shoot from set places and scores can be recorded
what is modified and small-sided games (skill training)
These types of games are similar to real game but have less players, are played on fields with different dimensions and rules may be changed
- They will involve the same skills but have greater involvement and help to build fitness
what is beneficial about modified and small-sided games (skill training)
They can target set skills to build technique and decision-making in game setting
E.g. 5-a-side football can help develop passing skills and how and when to draw a defender
what is games for specific outcomes (skill training)
Similar to the real game, the coach can take a part of the game and rehearse it and develop options
what is beneficial of games for specific outcomes (skill training)
Outcomes targeted could be set defensive or attacking options, tactical awareness and decision-making
E.g. in rugby, the forwards must maintain progression for 6 rucks or a basketball team can practice inbounding in the attacking end of the court
