Improving Performance IQ1: How do athletes train for improved performance? Flashcards
What is aerobic training?
Aerobic training engages and develops the aerobic system of energy supply.
What are the 3 methods of aerobic training studied?
Continuous
Fartlek
Long Interval
What is continuous/uniform training?
It is a sustained, enduring and in most cases, low to moderate intensity. It is training that involves a single exercise that goes for an extended period of time without rest. This is the most common form of aerobic training and one that many people participate in, particularly for health benefits.
What is continuous training used to improve? What is it beneficial for?
Used to improve cardiorespiratory endurance, local muscular endurance and overall aerobic capacity.
Beneficial for sports that have continuous aerobic movements.
What does continuous training require?
Requires the HR to move into the aerobic training zone, and this heart rate is to be maintained for a minimum of 20 minutes. They might decide to perform in the aerobic training zone (65-85% MHR). Often, elite athletes perform high intensity continuous training (just below lactate inflection point), allowing for greater physiological adaptations to occur as a result of the training
What sports is continuous training beneficial for?
Sports which have continuous aerobic movements. These sports include;
Marathons
Cycling
Swimming
Skiing
It could also be used in other sports such as;
Football
AFL
What is high intensity continuous training?
It is training performed at intensities between 80-100% of MHR. This form of training is exceedingly strenuous and demands a lot of the athlete pysically and psychologically
What body systems does continuous training develop?
Develops both glycogen and fat utilisation in the provision of energy. It improves cardiorespiratory efficiency, particularly stroke volume, contributing to reduction in heart rate both during work and at rest
What is the most effective way to progressively overload using continuous training?
Most effective way to reach progressive overload is through increasing duration –> increasing work volume. Intensity can also be increased up to a certain point
What are the drawbacks of continuous training?
It may become boring as the athlete constantly performs the same exercise over and over for extended period of time. Thus VARIETY is required to prevent a fall in motivation
What is fartlek training?
It is an aerobic training method that requires the intensity to change at random times. For example, an athlete may be jogging at 60% MHR for 1 minute, before attempting to jog at 80% MHR (lactate threshold point) for two minutes, to improve lactic threshold.
Essentially, it is named speed play, and requires the athlete to transition through various speeds.
Why is fartlek beneficial?
It helps to replicate many sporting environments, and specifically helps the bodies cardiovascular system to adapt quickly as intensity changes
This method of aerobic training allows the athlete not to just train the aerobic system, but also the anaerobic systems as the higher intensities may move into the anaerobic training zones, and then back into the aerobic zones allowing the body to recover from the higher intensity, before again increasing or decreasing the intensity. It does helps the body to remove lactic acid and recover from high intensities that may be required during competition
WHat sports will benefit from Fartlek training?
Mainly team sports as they often require quick shifts in intensity.
AFL
Football
Rigby
Netball
Ice hockey etc.
It is also needed for marathon runners, as it trains the athlete’s ability to ‘kick’ at the end of the race
What is an example of Fartlek training?
Includes:
Running around an oval changing between sprints, jogs, and waling at various sections
Outdoor cycling where the surface is not continually flat, requiring intensity changes going up and down hills
Using a cross trainer in the gym and changing the resistance at various intervals etc.
How is fartlek implemented?
Have general running interspersed with periods of higher paced running. These short bursts of higher speeds should act as good recovery period, leading to ventilation rate lowering back to where it was.
May also use various terrains. I.e. hill sprints
What might a typical all-purpose fartlek session include?
- warm-up: five to 10 minute jog
- steady run for 1.5–2 kilometres
- recovery: walking/jogging for five minutes
- speed work: periods of low-paced running followed by short sprints
- easy running incorporating three or four ‘quick steps’. Follow this by quick acceleration/deceleration
running. - easy running for five minutes
- speed play: uphill/downhill for 100–200 metres
- easy running
- high-intensity running for two minutes
- repeat the program twice
- cool-down following final session.
What are 3 examples of fartlek training? What do they involve?
Astrand Fartlek - Max effort for 75 seconds, followed by 150 seconds jog-run Maximum effort for 60 seconds followed by 120 seconds jog-run. Repeat 3 times
Saltin Fartlek - Stride hard for 3 minutes with 1 minute jog run recovery. Repeat 6 times
Watson Fartlek - Stride hard for 4 minutes with 1 minute jog recovery. Repeat 8 times.
What is long interval training?
It is when the athlete has long periods of higher workloads, followed by a shorter rest period. These higher workloads are usually meaning higher speeds. The long periods of higher workload usually extend for 3+ minutes, with a short 30-60 second rest period. These higher workloads can be in the upper range of the aerobic training zone, or push into the anaerobic training zone.
It may utilise any exercise, such as skipping, swimming, running, cycling etc.
What is the benefit of long interval training?
Allows variety to be used throughout the training session.
Higher intensities can be utilised as the duration of the activity is not as long
Athletes bodies adapt to recover faster from the higher workloads
Will result in other physiological adaptations
what sports benefit from long interval training?
It is a preferred form of training by distance runners, triathletes and footballers in preparation for competition.
What is a way of organising long interval training?
One method is to specify a set distance, say 400 metres and run at a predetermined speed over the distance, reaching the finish within the allocated time period. This is followed by a walk recovery and a repetition of the run until the required number of intervals have been completed
What are safe practices which may reduce the potentially harmful effects of aerobic training?
Although level of intensity is not usually high, the duration and repetitive nature of aerobic training can lead to injury. Some safe practices include:
- get medical clearance before beginning a program
- learn the correct technique for all training exercises
- set goals that are within your ability
- ensure an effective warm-up and cool-down
- progressively overload in a slow, controlled manner, for example, increase intensity and duration but
not both at the same time - let adaptations take place before moving to the next level
- avoid overtraining by varying the type of training and taking rest days
- incorporate cross-training to provide variety and load different muscle groups
What are some aerobic training adaptations
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improved heart strength and efficiency resulting in an improved ability to pump blood
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decreased resting and sub-maximal exercise heart rate
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improved lung ventilation and increased ability to extract oxygen from the lungs
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improved glycogen storage, increasing the ability to perform longer before exhaustion
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increased number of red blood cells resulting in a greater ability to transport oxygen
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increased capillary density making more oxygen available in the muscle cells
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strengthening and enlargement of skeletal muscle
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increased size and efficiency of slow-twitch fibres
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improved body composition, general health and fitness such as confidence, posture and alertness.
What are some methods of measuring and monitoring training adaptations as a response to an aerobic training program?
FIeld tests such as the multi stage fitness test
VO2 max tests
Body composition tests
Blood sampling
AND MORE
How should an aerobic training program be formed?
The principles of training are required, and workload should increase as adaptations occur and training should be specific to the sport. FITT (Frequency, Intensity, Type, Time) can also be used to ensure training produces physiological adaptations
Endurance training should be done frequently, at least 3 times a week in order to produce physiological adaptations. The duration of the exercise should be 20+ min
What is anaerobic training?
It is training that focuses on the anaerobic energy systems (lactic acid and alactacid), and obtaining physiological adaptations that benefit these systems.
What is anaerobic training for speed? What does it normally focus on?
Spede training seeks to develop the quickness of limb movement and by nature is a form of anaerobic training.
It normally focusses on running technique, as proper running technique is very important for the athlete to reach top speeds and produce maximum power during acceleration
What are some methods of anaerobic training for speed?
Weight/resistance training, plyometrics, short interval training
What is anaerobic training for power?
Power is the combination of velocity and strength (force). Anaerobic training for power involves the development of these components of power.
What are some methods of anaerobic training for power?
Weight/resistance training, plyometrics, short interval training
What is the function of the anaerobic system?
Functions to enable energy production during the absence of oxygen
What sports are the anaerobic system the dominant pathway for?
Explosive activities such as weight lifting, throwing and sprinting
What is power?
Power is the rate at which force is produced per unit of time
What is starting strength?
It is the ability to activate (‘turn on’) as many muscle fibres as possible in the performance of a movement
What is explosive strength?
The ability to extend the ‘turned on’ period of explosiveness.
What is resistance training designed to do for power?
Designed to enhance fast twitch fibres involved in the activity
How should resistance training for power be designed?
It should ensure that when training is done, it is actually causing anerobic benefits over aerobic benefits. For example, if the resistance is too heavy, the exercise will need to be performed slowly –> recruitment of slow twitch fibres over fast twitch
This type of resistance training should also be designed to develop power and speed, and aim to improve the fast twitch fibres
Resistance is medium to high and the contractions must be executed quickly.
How does resistance training differ from sports?
Activities that require the application of explosive forces to propel objects (discus, javelin, shotput and more) will require higher resistances and fewer reps during training
Programs designed to develop power and endurance (for sports such as basketball and soccer) require use of moderate resistance, with more repetitions than required for explosive activities. However, still needs to be an emphasis on speed during execution of the movements to ensure appropriate power development
What is the general recommendation to develop power?
1-3 sets
1-5 RM
1-5 times a week
what is the difference between resistance training in general and weight training?
Weight training requires weights
Resistance training can be anything used to create resistanc i.e. a weight sled or parachute
WHat are some examples of resistance/weight training?
Parachute
Weight sled
Body weight
Elastics
Hydraulics
Dumbbells
What sports need resistance/weight training?
Rugby, NFL, weight lifting, sprinting etc.
What are plyometrics?
Plyometrics is a method of anaerobic training which involves a stretch-shortening cycle to exert maximal force in short fast intervals. The stretch-shortenning cycle involves a brief eccentric contraction where the muscle is stretched. This produces an ‘extra’ elastic force in the muscles that then adds to the maximal muscular concentric contraction to produce more force and power than what would be produced from a static jump
What is the value of plyometrics for power development?
It has been demonstrated that if a muscle is stretched before it is shortened, it will contract more forcefully. The elastic recoil of muscle fibres result in a more powerful movement, developing maximal tension.
What sports are plyometrics useful for?
Athletics, basketball, Australian rules and weightlifting, where the development of reactive power is critical
What are some common plyometric exercises?
Typically involve jumping, hopping or sprinting. They are always performed at maximal power
Plyometric exercises include;
Double legged hurdle jumps
Speed ladders
Power skipping
Vertical depth jumps
What is short interval training?
This training involves short work periods followed by longer rest periods. Often the work to rest ratio is around 1:2 with the rest interval being twice as long than the work period. Thus, it is different from long interval training as it has longer rest than work, compared to long interval with longer work than rest
What are some examples of exercises used during short interval training?
Bike riding
Rowing
running
Cross training
Skipping
Jumping
Pushups
Essentially, any exercise that can be done at high intensities for 10sec - 3 minutes can be used `
Why is the rest so important during short interval training?
This helps to ensure the work periods are maintained at high intensities
What are some benefits of short interval training?
Can focus on the alactacid or lactic acid energy systems
Focuses on improved recovery after high intensity work periods
Improves waste product removal speed
Increases in speed and power
What are some sports which may benefit from short interval?
Netball
Futsal
Basketball
Football
Cricket
Tennis
And other sports where high intensity is often followed by short breaks before another high intensity action is required
What are some common examples of short interval training?
HIIT (High Intensity Interval Training)
What is HIIT?
Involves a variation of activities done at high intensities, usually between 85-100% maximal workload for short periods of time. For example;
Side climbers for 20 seconds and then mountain climbers for 20 seconds –> 1 minute recovery continued
How should interval training be adapted? Give an example
It should be adapted to meet specific needs of the sport. If short interval training is aimed at improving performance in games, work intervals should mimic patterns and directions that will feature in the game
For example, this may require short runs with sidesteps, swerves or pivots and an acceleration/deceleration phase
How does short interval training impact the muscles?
Improves the ability of the muscles to tolerate lactic acid.
What are some adaptations from anaerobic training?
- increased speed
- increased power
- ability to perform high-energy exercise for longer periods of time
- increased tolerance to lactic acid
- increased energy substrate levels, namely ATP, creatine phosphate and glycogen
- greater muscle hypertrophy and improved recruitment of fast-twitch muscle fibres
- reduced fat
- increased bone strength
- increased lean body mass.
How can some adaptations from anaerobic training be monitored?
Through testing. Testing needs to address the area of anaerobic capacity for which the training program has been designed. For example, if improved strength is the focus of the program, a specific strength test can be used to monitor improvements
Also, if measuring speed, may be able to time a 60m run. May also include:
Vertical jump
Standing long jump
20m Dash
Exercise bike testing
Seated medicine ball throw etc.
Is anaerobic training dangerous?
It has a high potential to be dangerous. This is especially because of the high force and high velocity movements which place large amounts of stress on the body, and also minor mistakes can be made causing serious injuries
The most common injuries are overuse and soft tissue injuries
How should an anaerobic training program be designed?
Should be designed to have longer rest periods built into the training to ensure the muscle recovers before the next work period. Rest periods are vital as they ensure the athlete’s anaerobic energy systems recover before the next work period, allowing for greater intensities to occur during the work period
How can the dangers of anaerobic training be minimised?
Master technique first
Conduct anaerobic training under professional supervision
Always warm up and cool down
Build a base for anaerobic training by beginning with low intensity aerobic work
Avoid high intensity work if pregnant
Learn to do exercises correctly, particularly with plyometric type exercises
Use correct form and technique when lifting weights
What is flexibility?
Flexibility is the range through which joints and body parts are able to move. Flexibility training requires that muscles stretch or lengthen safely
Why is stretching and improved flexibility important? (5)
Injury prevention
Injury rehabilitation through stretching scar and surrounding tissue, making it more functional
Improved skill execution
minimizing post exercise muscle soreness, particularly through the use of static stretching
Reducing musculoskeletal discomfort through postural improvement
What factors is flexibility affected by?
Age - muscles shorten and tighten with age
Gender - females are generally more flexible than men
Temperature - increased temp, both atmospheric and body, improves flexibility
Exercise - people who frequently exercise are more flexible than sedentary people
Specificity - Flexibility is joint specific.
What guidelines should a flexibility training program be conducted by?
Performance of a safe stretch program on at least three to four occasions per week
Ensuring muscles are warmed up before stretching
Stretching no further than the muscles will go without pain
Not aiming at excessive flexibility, as this can cause joint instability and increase risk of injury
What are the 3 types of flexibility training that is studied?
Static
Dynamic
Ballistic
What is static stretching?
It is a technique where a muscle is gradually lengthened and held in that position for a period of 10-30 seconds.
It is essentially the use of static, isometric stretches to increase a joint’s range of motion/movement. Static stretching increases ROM –> increasing flexibility –> improvement in performance
The movement is smooth and is performed slowly, taking the muscle to a point where there is stretch without discomfort.
What sports benefit from static stretching?
Gymnastics
Dance
Figure skating
Synchronised swimming
And other sports where poses may be held that require good ROM. Benefits could also transfer into sports such as football, ice hockey, AFL, netball etc.
What is the man safest precaution in static stretching?
The main precaution is that pain should not be felt, and the joint shouldnt be taken too far beyond the normal ROM.
What is an example of static stretching
Seated single leg toe touch stretch
What does dynamic flexibility training involve?
Involves making slow controlled movements through the full range of motion. During dynamic flexibility movements, specific parts of the body such as the arms are moved in a gradual, controlled manner while speed is gradually increased.
What is dynamic stretching?
It is stretching with continual movement through the joint range of motion.
What are the proposed benefits of dynamic stretching?
Endurance
Coordination
Balance
Biomechanical efficiency
Speed of contraction
It also raises muscle temperature and core body temperature, effectively decreasing the risk of injury
WHat should the intensity of a dynamic stretch be?
It should be athlete specific to cater for the individual. Intensity varies according to the range, speed and force of movement, and the number of stretches
What sports are dynamic stretching preferred for?
Sports which require forceful movements such as kicking. FOr example, it would be hellpful for sprints, bowling in cricket, kickking in AFL and more
What does ballistic stretching involve?
Involves bouncing movements done in order to increase joint range of motion, but also increase tendon elasticity, making tendon rupture less likely.
What is the benefit of ballistic stretching?
It has been shown to increase tendon elasticity, making tendon rupture less likely. This type of stretching also increases the flexibility of muscles at a greater rate than that of static stretching
What sports is ballistic stretching beneficial for?
It is often done in sports requiring eccentric contractions followed by concentric contractions (ballistic stretching replicates these movements).
Such sports include:
Basketball
High jump
Long jump
Sprinting
Volleyball
Hurdling
Boxing
Why is ballistic stretching dangerous?
It seeks to stretch the joint beyond its normal range of motion. It seeks to move beyond the stretch reflex (which protects muscles from tearing when stretched) for a further stretch of the muscle. However, this can result in muscle tears –> decrease in performance, which may result in athletes being out of competition due to injury
Who should use ballistic stretching?
Advanced athletes, as recreational athletes have no need to have to use ballistic to improve their flexibility that much
What are the adaptations evident as a result of a flexibility training program?
increased range of movement in joints
reduced muscle tension
increased muscle elasticity, resulting in less risk of injury
improved posture
enhanced performance in most physical activity
delayed onset of muscle fatigue and muscle soreness following exercise.
How can training adaptations from flexibility training be measured?
Through specific flexibility tests. The most popular is the sit and reach test for hamstring and lower back flexibility. A variety of other tests may be used for different parts of the body.
What are the safety issues in flexibility training? Thus, what are the safety considerations for the flexibility training program?
Safety issues in flexibility training are not large. As long as stretching is done
correctly, not moving fast the point of discomfort into pain for example, injury
is unlikely. The safest types of stretching include: static stretching, dynamic
stretching and PNF stretching.
Ballistic stretching can cause injury, because as the athlete bounces they may
move into painful areas of stretching. It is important in training to ensure you
stretch all muscles around a joint to avoid imbalances. Stretching should be
performed after an adequate warm-up of the muscle to help prevent injury.
Excessive flexibility make also cause joint weakness, making the athlete more
prone to injury.
WHat is skills training?
This training method focuses on the development of skills specific to the athlete’s sport.
How are skills developed?
Through the stages of skill acquisition using a number of different training methods that are made specific for each sport.
What are examples of training methods?
Drills (massed, distributed, practice methods)
Modified and small sided games
Games for specific outcomes (decision making, tactical awareness)
How does skill training aim to develop skills?
Through developing;
Fundamental movements required in the sport
Individual developmental needs
Understanding the sport
Decision making
Communication
Performance under pressure
How are skill training adaptations measured?
Adaptations in skill are specific to the skill and require specific
testing. Statistical analysis is often used to provide feedback on skill
adaptations. If a player improves their goal shooting percentage,
completed passed, or backhand winners then this indicates an
improvement in the skill. Other measurements such as biomechanics
analysis can be used to measure improvements in biomechanical
efficiency of movement for example in running, tennis serve or
bowling in cricket. The most often used measures are feedback of
results and aesthetics of skill execution.
What are the safety considerations for skill training?
There are a variety of safety aspects for training, the most fundamental safety aspect is an
adequate warm-up. Other aspects of the athlete’s level of physical preparation (skill and
technique, physical fitness etc) are also important for safety in skill training.
What should skill practices target?
- improvement in the fundamentals of the game
- individual needs in specific areas — for example, ball handling
- performance under gradually increasing pressure
- provision of enjoyment through competitive situations
- an increase in knowledge of the game
- development of cognitive or thinking abilities
- development of communication via skills practices.
Are skills easy for young players to learn?
Most of the time, it isnt easy
How are complex skills broken down for younger players?
Complex skills are broken down into subroutines. Subroutines are the individual components that collectively comprise a skill. These subroutines are then conducted to help the athlete gain a greater understanding of what is required of their skill execution
What is the function of drills?
Drills provide the frequent repetition of a skill that is required for the athlete to progress through the stages of skill acquisition towards autonomous skill mastery
During a drill practice, the player focuses on executing the selected skill as correctly as possible.
What are key aspects of drills practice?
frequent repetition of the skill, fast and effective feedback, and adjustment of skill execution. Drills can be completed as part of a team or in 1-on-1 training sessions. The choice of drill should suit the individual athlete in relation to their stage of still acquisition and their sport. There should be a variety of drills used in the training session and across the training program to ensure the athlete does not get bored,
and learn to use the skill in a variety of contexts (when appropriate).
What kind of pattern should drills done as part of a whole team training session follow?
Session outline
warm-up
conditioning
skills/drills
modified game
full game/tactical application
cool-down
session review
What are modified and small sided games?
These are fun games often organised on smaller modified areas of play, but requiring the use of the same
skills as the real game. These games can be used to focus on particular skills and provide the opportunity
for players to apply newly learned techniques. Minor games add fun and enjoyment to a training session.
Why are modified and small sided games important to skill training?
They mimic the major game (in terms of skills required) but has some changed rules
What are the benefits of modified games?
Allow for greater focus on specific skills, and also adds variety which can prevent athlete overtraining. They provide the opportunity for all players to be involved continuously. It can cater for skill development, fitness, decision making and tactical awareness opportunities (the only skills developed through actually playing the sport)
Essentially useful for teaching skills at the many different levels of skill acquisition
What is an example of modified and small sided games?
For example, a 2-on-2 football game inside the 18 metre box, increases the athletes time on the ball, and will increase the number of passes needing to be complete, as well as movement off the ball in order to receive the pass.
How do small sided games improve skill acquisition?
These are situations where there are less people on each team. This will increase the athlete’s exposure to game time, and also increases the practice of the skill in performance like situations.
Can small games be created to achieve specific outcomes?
Yes, for example decision making and tactical awareness
What are some examples of specific outcomes which might be attempted to be improved through skill training?
Defensive skills
Attacking ability
Ability to create space
Ability to find and utilise support
Ability to find an opposition weakness
Decision making and tactical awareness
How could games improve decision making?
Initiative games (for junior players) which focus on solving problems in a movement context may be used as a lead up to more complex situations as a form of developing decision making for an individual.
OR
Phase practice (for older players), which involves the repetitive practice of a specific part of the game under competitive game conditions (for example, passing into the circle in netball, and positioning for a corner in hockey) The emphasis is on repetition, improved skill execution and decision making within the short periods of time
OR
3 on 2 games, where the attacking 3 need to decide when the best time is to shoot, as opposed to passing, and the defenders having to choose who and when to mark a man –> improved decision making
What do games for tactical awareness involve?
Involves rehearsal of set plays and the use of skills in them. In team sports, the skill focus is often on passing and the combination, direction and pass type used within the training session. As the athlete becomes more aware of the tactics being used, and their place in it, the tactics can begin to be modified as the opposition change defensively to once again develop decision making in relation to the tactical awareness
What are examples of games which improve tactical awareness?
The skills of crossing, creating space, defending, shooting etc are combined to create a specific tactic in order to schore a goal.
Another example, might be the set play from a throw in during basketball or netball, that creates space and gets the ball to the person who has been chosen to take the shot at the correct time, increasing the chances of scoring.
Another example could be a full trial game/practice match, where a team tries different athletes in different positions, or different formations in order determine which will work best for the team in
competition. Other games for specific outcomes may focus on combinations,
such as the serve volley and its correct execution before a competitive match.
FUNCTIONAL PRACTICE - Involves addressing a certain element in the tactic that is causing concern. Involves use of small games + drills that directly target the skill of a particular player or group of players who have a special function in game. This is designed to make use of player’s strengths or improve weaknesses (tactical development), and can be developed with or without opposition. (FOR EXAMPLE, THE FORWARDS IN RUGBY UNION OR SHOOTERS IN NETBALL)
What is tactical awareness?
Simply just knowing your place in a tactic and being able to be aware of the opponents behaviour and make tactically sound decisions
