Improving Performance: What are the planning considerations for improving performance?

Question 1

what do initial planning considerations include (slash points)

Answer 1

• performance and fitness needs
• schedule of events/competitions
• training requirements of each athlete

Question 2

define performance and fitness needs

Answer 2

performance is skill level
fitness requirements of both group and individual

Question 3

are performance and fitness needs the basis of initial planning considerations for both individual and team requirements

Answer 3

yes

Question 4

what are examples of individual planning considerations

Answer 4

physical fitness
physical attributes
skills
development of game sesnse and tactics

Question 5

what are examples of team planning considerations

Answer 5

establishment of teamgoals
development of tactics and strategies that involve all/some players
organisational considerations eg. training days/venues

Question 6

what are the differences between elite and amateur planning considerations

Answer 6

elite:
- higher fitness and skill levels
- goal is to win

amateur:
- lower fitness and skill levels
- goal is to be social

Question 7

define schedule of events/comps

Answer 7

the comps that the athletes will participate in throughout the year

Question 8

does schedule of events vary between sports

Answer 8

yes heaps

Question 9

whats the difference between elite and amateur schedule of events

Answer 9

elite:
varied schedule of major games eg. state of origin

amateur:
consistent- weekly saturday game

Question 10

why should the season calender be reviewed before the season

Answer 10

to determine schedule of events and plan around it, ensuring athletes will peak for the most important game

Question 11

what is climate and season

Answer 11

environmental factors that an athlete experiences when they train and compete

Question 12

why is climate and season a part of the initial planning considerations

Answer 12

it effects the way training runs, as training begins well before competitions starts, therefore athletes are training in different conditions to which they compete

they also may be training in a different area to where they are competing

Question 13

what is periodisation

Answer 13

breaking the training year into smaller, more manageable sections

Question 14

what is the aim of periodisation

Answer 14

to ensure that the training program is efficiently structured,
with variations in intensity and volume,
planned periods of rest,
ensuring training is maximised,
overtraining is avoided,
and athlete peaks at correct time

Question 15

what is the pre season

Answer 15

prepatory phase

Question 16

how long does the pre season last

Answer 16

8-12 weeks

Question 17

what is the main focus of pre seaosn

Answer 17

fitness preparation

Question 18

what is the aim of pre season training

Answer 18

to have the athlete in a state of athletic readiness for the demands of competition they will face

Question 19

how does pre season training build athletic readiness

Answer 19

by gradually building intensity and volunme of the fitness and energy systems

Question 20

define in season phase

Answer 20

competition phase

Question 21

how long is the in season

Answer 21

varies on length depending on sport

Question 22

what does in season training focus on

Answer 22

competition performance-
emphasise game specific skills
maintain fitness

Question 23

what is the aim of the in season training

Answer 23

to develop competition specific skills and fitnesss to have the athlete compete consistently and peak for their major competitions

Question 24

what is the off season

Answer 24

transition phase

Question 25

when is the off season phase

Answer 25

period after competition stops and training before the new season commencees

Question 26

how long is period of rest during off season phase

Answer 26

12 weeks

Question 27

what does the off season phase include

Answer 27

maintain fitness change of training type and environment address any injuries

Question 28

what is the aim of the off season phase

Answer 28

allow athletes to recover physically and psychologically from training and competition

Question 29

what is a macro cycle and how long is it

Answer 29

a long term training block up to a year

Question 30

what is the macrocycle broken up into

Answer 30

pre, in and off season

Question 31

what is a mesocycle and how long is it

Answer 31

moderate term training blocks that are 4-10 weeks

Question 32

what is the aim of a mesocycle

Answer 32

achieve significant improvement in particular aspect of fitness or skills, ending with an unload week for recovery

Question 33

what is a microcycle and how long is it

Answer 33

short periods of training that are 7 days

Question 34

what do microcycles include

Answer 34

details of each daily training session variations of FITT within a microcycle

Question 35

why are having macro, meso and micro cycles in a training program important

Answer 35

it allows improvement in particular parts of fitness/skill ensures optimal development ensures peaking occurs at correct time prevents boredom/burnout

Question 36

what is peaking

Answer 36

period of training where an athlete reaches their optimal state of athletic readiness

Question 37

how is peaking achieved

Answer 37

through a carefully planned sequential and cumulative training program

Question 38

does peaking often involve a taper beforehand

Answer 38

yes

Question 39

define tapering

Answer 39

reduction in training load prior to a major competitoin

Question 40

how long does a taper go for

Answer 40

varies between sports, typically 1-2 weeks

Question 41

why does tapering maximise peaking

Answer 41

allows the body and mind to rejuvenate, allowing energy levels to restore

Question 42

define sport specific subphases

Answer 42

training that focuss on a particular or specific element of training for a particular sport

Question 43

what are sport specific phases usually based on

Answer 43

a team or individuals weaknesses

Question 44

what does sport specific subphases allow for

Answer 44

greater individualism in a training program whic leads to imporved performances

Question 45

what is an example of sport specific subphases

Answer 45

marathon runner focuss more on cardiovascular edurance than a netball plauer

Question 46

what are some health and safety considerations when designing a training session

Answer 46

injury prevention- warm up and cool down, stretching protective equipment- mouthguards, helmets apparel- ski suits, sleeves for runners, jogging shoes environmental hazards- sunnies, sunscreen

Question 47

what is skill instruction and practice when designing a training session

Answer 47

delivery of knowledge from coach to player- requires prior organisation

Question 48

why is providing an overview of training session to athletes when designing a training session importan

Answer 48

lets the athlete know what the goal is for the training session, and how

Question 49

why is warming up and cooling down important when designing a training session

Answer 49

decreases chance of injury, improves ROM, decreased DOMS- delayed onset muscle sorness

Question 50

what is effective skill instruction when designing a training session

Answer 50

brief well timed specific constructive clear informative

Question 51

what is the aim of skill instruction when designing a training session

Answer 51

to imporve technique and performance

Question 52

what does conditioning involve when designing a training session

Answer 52

short fitness session post warm up, interval training, HR reaches 70-85% MHR for at least 20 mins

Question 53

what is the aim of conditioning when designing a training session

Answer 53

improve fitness

Question 54

what is evaluation when designing a training session

Answer 54

appraisal of performancces after a training sesison

Question 55

what does evaluation involve when designing a training session

Answer 55

coaches and players reporting on the value of a session, addresses perforance and how well goals were achieved

Question 56

what is the aim of evaluation when designing a training session

Answer 56

determine quality of session

Question 57

what is overtraining

Answer 57

a chronic psychological and physiological condition caused by training

Question 58

what is the main cause of overtraining

Answer 58

poorly developed training programs

Question 59

what are the major causes of overtraining

Answer 59

training too much, too hard or too often

Question 60

how do you physiologically identify signs and symptoms of overtraining

Answer 60

- increase in resting HR - poor sleep - early fatigue - decreased energy level - decrease in performance

Question 61

how do you psychologically identify signs and symptoms of overtraining

Answer 61

- lack of motivation - tiredness/exhaustion constantly - emotional - loss of confidence - change in mood - burnout

Question 62

how do you treat mild overtraining

Answer 62

reduction in training load for a few days and incorporating additional recovery strategies

Question 63

how do you treat overtraining syndrome (severe)

Answer 63

complete rest medical check up recovery strateegies psychological recovry strategies eg. massage

Question 64

how do you prevent overtraining

Answer 64

look for warning signs ensure training program is periodised include adequate rest include recovery strategies monitor training responses eg. resting heart rate, sleep and mood