Improving Performance: What are the planning considerations for improving performance? Flashcards
what do initial planning considerations include (slash points)
- performance and fitness needs
- schedule of events/competitions
- training requirements of each athlete
define performance and fitness needs
performance is skill level
fitness requirements of both group and individual
are performance and fitness needs the basis of initial planning considerations for both individual and team requirements
yes
what are examples of individual planning considerations
physical fitness
physical attributes
skills
development of game sesnse and tactics
what are examples of team planning considerations
establishment of teamgoals
development of tactics and strategies that involve all/some players
organisational considerations eg. training days/venues
what are the differences between elite and amateur planning considerations
elite:
- higher fitness and skill levels
- goal is to win
amateur:
- lower fitness and skill levels
- goal is to be social
define schedule of events/comps
the comps that the athletes will participate in throughout the year
does schedule of events vary between sports
yes heaps
whats the difference between elite and amateur schedule of events
elite:
varied schedule of major games eg. state of origin
amateur:
consistent- weekly saturday game
why should the season calender be reviewed before the season
to determine schedule of events and plan around it, ensuring athletes will peak for the most important game
what is climate and season
environmental factors that an athlete experiences when they train and compete
why is climate and season a part of the initial planning considerations
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
what is periodisation
breaking the training year into smaller, more manageable sections
what is the aim of periodisation
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
what is the pre season
prepatory phase
how long does the pre season last
8-12 weeks
what is the main focus of pre seaosn
fitness preparation
what is the aim of pre season training
to have the athlete in a state of athletic readiness for the demands of competition they will face
how does pre season training build athletic readiness
by gradually building intensity and volunme of the fitness and energy systems
define in season phase
competition phase
how long is the in season
varies on length depending on sport
what does in season training focus on
competition performance-
emphasise game specific skills
maintain fitness
what is the aim of the in season training
to develop competition specific skills and fitnesss to have the athlete compete consistently and peak for their major competitions
what is the off season
transition phase
when is the off season phase
period after competition stops and training before the new season commencees
how long is period of rest during off season phase
12 weeks
what does the off season phase include
maintain fitness
change of training type and environment
address any injuries
what is the aim of the off season phase
allow athletes to recover physically and psychologically from training and competition
what is a macro cycle and how long is it
a long term training block up to a year
what is the macrocycle broken up into
pre, in and off season
what is a mesocycle and how long is it
moderate term training blocks that are 4-10 weeks
what is the aim of a mesocycle
achieve significant improvement in particular aspect of fitness or skills, ending with an unload week for recovery
what is a microcycle and how long is it
short periods of training that are 7 days
what do microcycles include
details of each daily training session
variations of FITT within a microcycle
why are having macro, meso and micro cycles in a training program important
it allows improvement in particular parts of fitness/skill
ensures optimal development
ensures peaking occurs at correct time
prevents boredom/burnout
what is peaking
period of training where an athlete reaches their optimal state of athletic readiness
how is peaking achieved
through a carefully planned sequential and cumulative training program
does peaking often involve a taper beforehand
yes
define tapering
reduction in training load prior to a major competitoin
how long does a taper go for
varies between sports, typically 1-2 weeks
why does tapering maximise peaking
allows the body and mind to rejuvenate, allowing energy levels to restore
define sport specific subphases
training that focuss on a particular or specific element of training for a particular sport
what are sport specific phases usually based on
a team or individuals weaknesses
what does sport specific subphases allow for
greater individualism in a training program whic leads to imporved performances
what is an example of sport specific subphases
marathon runner focuss more on cardiovascular edurance than a netball plauer
what are some health and safety considerations when designing a training session
injury prevention- warm up and cool down, stretching
protective equipment- mouthguards, helmets
apparel- ski suits, sleeves for runners, jogging shoes
environmental hazards- sunnies, sunscreen
what is skill instruction and practice when designing a training session
delivery of knowledge from coach to player- requires prior organisation
why is providing an overview of training session to athletes when designing a training session importan
lets the athlete know what the goal is for the training session, and how
why is warming up and cooling down important when designing a training session
decreases chance of injury, improves ROM, decreased DOMS- delayed onset muscle sorness
what is effective skill instruction when designing a training session
brief
well timed
specific
constructive
clear
informative
what is the aim of skill instruction when designing a training session
to imporve technique and performance
what does conditioning involve when designing a training session
short fitness session post warm up, interval training,
HR reaches 70-85% MHR for at least 20 mins
what is the aim of conditioning when designing a training session
improve fitness
what is evaluation when designing a training session
appraisal of performancces after a training sesison
what does evaluation involve when designing a training session
coaches and players reporting on the value of a session, addresses perforance and how well goals were achieved
what is the aim of evaluation when designing a training session
determine quality of session
what is overtraining
a chronic psychological and physiological condition caused by training
what is the main cause of overtraining
poorly developed training programs
what are the major causes of overtraining
training too much, too hard or too often
how do you physiologically identify signs and symptoms of overtraining
- increase in resting HR
- poor sleep
- early fatigue
- decreased energy level
- decrease in performance
how do you psychologically identify signs and symptoms of overtraining
- lack of motivation
- tiredness/exhaustion constantly
- emotional
- loss of confidence
- change in mood
- burnout
how do you treat mild overtraining
reduction in training load for a few days and incorporating additional recovery strategies
how do you treat overtraining syndrome (severe)
complete rest
medical check up
recovery strateegies
psychological recovry strategies eg. massage
how do you prevent overtraining
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
