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PDHPE > Improving performance - what are the planning considerations for improving performance > Flashcards

Improving performance - what are the planning considerations for improving performance Flashcards

1
Q

what are the initial planning considerations

A
  • performance and fitness needs (individual + team)
  • schedule of events/competitions
  • climate and season
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2
Q

what is the purpose of initial planning

A
  • ensure appropriate fitness and development
  • plan + organise + implement training appropriate for the level of the athlete and requirements for the event/season
  • consider the environment factors that may influence performance and participation
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3
Q

what is performance and fitness needs (initial planning considerations)

A

Need for good planning, organisation, implementation, observation and evaluation of programs to meet the needs of each athlete

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4
Q

what does the performance and fitness needs use to plan for the athlete (initial planning considerations)

A
  • May begin with data collection from past performance and may also include testing
  • Goals will help determine the approach as well as the age and level of the athlete
  • tactics and psychology
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5
Q

climate and season (initial planning considerations)

A

Initial considerations for climate and season is important because it determines the type of environmental conditions in which the sport will be played. it will affect how to best prepare for the sport
E.g. Cricket is often played in summer OR rugby is played during winter

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6
Q

what is planning a training year (periodisation)

A

dividing the training year into sets period when designing a yearly training program. periodisation is the organisation of long-term training program into smaller periods of specific focus. this includes;

  • phases of competition (pre-season, in-season and off-season phases)
  • sub-phases (macro and micro-cycles)
  • peaking
  • tapering
  • sport-specific sub-phases (fitness components + skill requirements)
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7
Q

what are phases of competition

A

the overall training program, usually across a year and is often broken down into 3 periods;

- Post season (transition)
- Pre season (preparatory)
- In season (competition)
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8
Q

what is the purpose of post season or transition (phases of competition)

A
  • recuperate body and mind
  • heal injuries
  • maintain skill and fix problem areas
  • maintain aerobic fitness
  • develop strength
    this is achieved through a variety of activities such as drills + games + low intensity + high volume sessions
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9
Q

what is pre-season training (phases of competition)

A

it occurs 8-12 weeks before the start of the competition and focuses on the components of fitness predominant in the sport
- increase in intensity is its main feature + volume decreases and progressive overload is introduced

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10
Q

what is in-season training (phases of competition)

A

fitness levels are maintained or may be developed through game like activities and focus on performance and refining skills
- tactical aspects are refined through opposed training

training may vary depending on the schedule of event
E.g. premier league may play up to 3 games in 7 days so their training load will be reduced

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11
Q

what are macro- cycles (sub-phases)

A
  • off season
  • pre season
  • in season
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12
Q

what are meso-cycles (sub-phases)

A

usually around 4 weeks in lengths and within a macro-cycle and will have specific aim + focus

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13
Q

what are micro-cycles (sub-phases)

A

week long and individual training sessions will be detailed

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14
Q

what is peaking

A

the state of optimal readiness for competition, both physically and psychologically
this is sequenced in order to peak at appropriate times
E.g. individual sports such as 100m sprint require peaking for key events such as olympics OR team sports such as football requires peak at certain times throughout the season before peaking for finals

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15
Q

what is tapering

A

tapering allows an athlete to feel fresh and ready to perform at their peak. reducing volume but maintaining intensity works best

  • muscle glycogen stores for endurance can be increased with reduced volume 3 days before an event but must be done with a high carb diet
  • resistance training should not be done 24 hours before an event to prevent muscle soreness
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16
Q

what is sport-specific sub-phases

A
  • off and pre-season conditioning will be more general before specific development close to and into the season
  • skills are developed in drills off-season and refined during early pre-season through similar activities
  • later pre-season and in-season will see more emphasis on specific skill application and strategy practice
17
Q

what are some elements to consider when designing a training session

A
  • health and safety considerations
  • providing an overview of the session to athlete (goal-specific)
  • warn up and cool down
  • skill instruction and practice
  • conditioning
  • evaluation
18
Q

what are health and safety considerations (elements to be considered when designing a training session)

A
  • equipment should be well maintained
  • facilities should be regularly checked
  • safe practices should be used while coaching including the use of protective equipment
  • extreme whether may cause a change in plans E.g. rain or lightning may force training indoors to remain safe
19
Q

what is providing an overview of the session to athletes (elements to be considered when designing a training session)

A

coaches should give the athletes;
- feedback on previous performance
- clear objective of the session
- outline of the activities to be performed
these will allow the athletes to be psychologically prepared

19
Q

what is providing an overview of the session to athletes (elements to be considered when designing a training session)

A

coaches should give the athletes;
- feedback on previous performance
- clear objective of the session
- outline of the activities to be performed
these will allow the athletes to be psychologically prepared

20
Q

warm up and cool down (elements to be considered when designing a training session)

A

athletes need to be prepared physically and mentally for the session

  • warm up involves the use of general conditioning, stretching and sports specific movement resulting in light sweat
  • cool down is the reverse of warm up but less intense and generally shorter
21
Q

what is skill instruction and practice (elements to be considered when designing a training session)

A

this is the main part of the training session (during in-season) where instructions should be concise and clear

  • demonstration is important for athletes to understand what is required
  • this should resemble game situations as skill level improves
22
Q

what is conditioning (elements to be considered when designing a training session)

A

can occur after skill practice to avoid fatigued learning or be incorporated to challenge players
- amount will depend on the phase of the season
E.g. high intensity for speed and power should be done first and others done after this with flexibility done during cool-down

23
Q

what is evaluation (elements to be considered when designing a training session)

A

can be done during the cool down while athletes are stretching
- feedback allows for improvements to be made and performance enhanced
- determines if goals have been achieved and monitors intensity and timing of the season
this will motivate players for next season which allows for improved planning

24
Q

what are plans to avoid overtraining

A
  • amount and intensity of training
  • physiological considerations E.g. lethargy + injury
  • psychological consideration E.g. loss of motivation
24
Q

what are plans to avoid overtraining

A
  • amount and intensity of training
  • physiological considerations E.g. lethargy + injury
  • psychological consideration E.g. loss of motivation
25
Q

what is amount and intensity of training

A

weekly competitions, intensive and long training, poor recovery can lead to overtraining. rest and recovery is required to avoid this

  • monitoring athletes and training load
  • variety in activities, load and even expectations help to achieve optimal performance
26
Q

what are physiological considerations (planning to avoid overtraining)

A
  • reduce level of training and competition
  • onset of technique changes and errors
  • Inability to finish training session
  • Poor time trials and fitness results decline
  • Weight loss
  • Occurrence of overuse injuries
27
Q

what are psychological considerations (planning to avoid overtraining)

A

In general, psychological factors are the first indicators that an athlete has overtrained;
• Lack of energy and drive
• Lack of motivation
• Lethargy and excess tiredness
• Irritability, anxiety and depression
• Inability to concentrate, drop in academic performance
• Problems with sleeping and loss of appetite

PDHPE (11 decks)

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