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PDHPE > Improving performance - how do athletes train for improved performance > Flashcards

Improving performance - how do athletes train for improved performance Flashcards

1
Q

how do athletes train for improved performances

A
  • strength training
  • aerobic training
  • anaerobic training (power and speed)
  • flexibility training
  • skill training
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2
Q

what does strength training include

A
  • resistance training E.g. elastics + hydraulics
  • weight training E.g. plates + dumbbells
  • isometric training
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3
Q

what does aerobic training include

A
  • continuous/uniform
  • fartlek
  • long interval
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4
Q

what does anaerobic training include

A
  • developing power through resistance/weight training
  • plyometrics
  • short intervals
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5
Q

what does flexibility training include

A
  • static
  • dynamic
  • ballistic
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6
Q

what does skill training include

A
  • drills practice
  • modified and small-sided games
  • games for specific outcomes E.g. decision-making + tactical awareness
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7
Q

what is strength training

A

Strength training is considered to be the ability to exert a force against a resistance

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8
Q

what is elastic resistance training

A

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

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9
Q

what are the advantages of elastic resistance training

A
  • They are easily transportable

- Efficient and functional

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10
Q

what are disadvantages of elastic resistance training

A
  • Care is needed with wear as they may snap

- More difficult to measure and monitor

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11
Q

what are hydraulic resistance training

A

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

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12
Q

plate (weight training)

A

Plate training is when machines have weight plates stacked with a pin to adjust the stack to the desired weight

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13
Q

what are the advantages of plate training

A
  • 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
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14
Q

advantages of dumbbells

A
  • 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
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15
Q

what are precautions of using dumbbells

A
  • Learn correct technique
  • Maintain form
  • Avoid excessive weight early on
  • Use a spotter
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16
Q

what is isometric training

A

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

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17
Q

what are the disadvantages of isometric training

A
  • Not good for speed or endurance

- Measuring and monitoring is difficult

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18
Q

what are advantages of isometric training

A
  • Exercise can be done anywhere and do not require equipment

- It can increase blood pressure

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19
Q

what is (anaerobic training)

A

is required to develop power and speed. it is important for most team sports and sprinting, jumping and throwing activities

20
Q

what is resistance training (anaerobic training)

A

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

21
Q

how to make resistance training safe (anaerobic training)

A
  • doing strength training before explosive movements
  • having a spotter
  • avoid overtraining
22
Q

speed/power resistance training (anaerobic training)

A

doing short burst training such as 30-60m sprints

23
Q

speed/endurance resistance training (anaerobic training)

A

maintain speed over 200-400m OR repeat short sprints

24
Q

what is plyometric training (anaerobic training)

A

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
25
Q

advantages of plyometric training (anaerobic training)

A
  • 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
26
Q

what are the disadvantages of plyometric training (anaerobic training)

A
  • 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
27
Q

what is short interval training (anaerobic training)

A

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
27
Q

what is short interval training (anaerobic training)

A

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
28
Q

what is flexibility training

A

Flexibility training is considered to be the increased range through which joints and body parts are able to move

29
Q

what is static stretching (flexibility)

A

Is where a muscle is stretched until the person feels as if they can stretch no more and then held for 20-30 seconds

30
Q

advantages of static stretching (flexibility)

A
  • 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
31
Q

disadvantaged of static stretching (flexibility)

A
  • Does not mirror the movement pattern used in activity

- Does not reduce the chance of injury if done before exercise

32
Q

what is dynamic stretching (flexibility)

A

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

33
Q

advantages of dynamic stretching (flexibility)

A
  • 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
34
Q

disadvantages of dynamic stretching (flexibility)

A
  • May not stretch smaller muscle groups

- Does not increase flexibility

35
Q

what is ballistic training (flexibility)

A

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

36
Q

advantages of ballistic training (flexibility)

A
  • Done at similar speed and body movement as the actual sporting activity
37
Q

disadvantages of ballistic training (flexibility)

A
  • Can cause muscle soreness and injury by activating the stretch reflex
  • Insufficient time given for the tissue to adapt to the stretch
38
Q

what is skill training

A

Is considered to be the building blocks for improved movement and developing advanced technique

39
Q

what is drill practice (skill training)

A

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

40
Q

how can drill training be safe (skill training)

A

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

41
Q

how is drill practice beneficial (skill training)

A

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

42
Q

what is modified and small-sided games (skill training)

A

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

43
Q

what is beneficial about modified and small-sided games (skill training)

A

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

44
Q

what is games for specific outcomes (skill training)

A

Similar to the real game, the coach can take a part of the game and rehearse it and develop options

45
Q

what is beneficial of games for specific outcomes (skill training)

A

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

PDHPE (11 decks)

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