IP C.Q.2 Flashcards
What are the components of initial planning considerations
Competition schedule
Performance and fitness needs (team and individual)
Climate and season
Define competition schedule
Knowledge of comp start and end dates.
Explain competition schedule
*ensures technical/tactical qualities addressed to ensure optimal performance
*coaches assess training load, fatigue and stress to avoid over and under training
- volume decreases and intensity increases closer to comps
*team sports peak weekly
*individual athlete peak 2 or 3 times a year
Example competition schedule
Elite waterpolo player, high stakes comp 1x per week, train with more intensity to peak vs amateur/social athlete may not train at all
Define performance and fitness needs
Coaches must understand individual and team skill levels, goals and fitness levels.
Explain performance and fitness needs
*coach must address sport-specific individual and team goals regardless of elite or amateur
*individual goals: game sense and tactics, physical fitness
*team goals: tactics and strategies
*elite athletes have higher benchmark of performance
Example performance and fitness needs
Elite AFL team, fitness testing is prerequisite to ensure cardiovascular fitness and muscular endurance vs amature AFL team will have varying fitness and skill levels
Define climate and season
Planning must take climate into consideration
Explain climate and season
*strategies must be put in place to combat effects of weather
*failure to acclimate stresses body and affects performance
*determines environmental conditions in which sport will be played
*elite athletes more likely to travel to different climates vs amateur travels locally to set venues
Example climate and season
Elite runner travels to Paris 1-2 weeks in advance to acclimate, whereas armature runner arrives 1hr early to local venue (no need for acclimation)
What are the complements of planning a training year
Phases of comp (in season, off season, pre season)
Sub phases (macro + micro)
Tapering
Peaking
Define phases of competition (pre, in, off)
Pre: high volume at moderate intensity
In: specific comp calendar, varies between sports
Off: physical recovery from rigours of season
Explain phases of competition
*pre: -6-12 weeks
- builds fitness foundation
- general prep phase: weaknesses, fitness base, little focus on strategy and technique
- specific prep phase: energy systems, skill components and patterns of play, high volume gives way to increased intensity
*in: -maintain fitness
-minor comps bring athlete to peak performance
- reduce vol increase intensity
-assess nutrition and fatigue to achieve peak performance and avoid injury
*off: - 3-5 weeks
- overcome small injuries
- active rest (decrease in volume and intensity) to maintain fitness
Define sub phases
Macro: long term training frameworks, entire training program
Micro: 7-14 day training plan
Explain sub phases
Macro: *prep time before major comp
*overview of long term training
*training specifics (vol + intensity, fitness components eg. strength and endurance)
Micro: *detailed planning allows for specific objectives to be achieved
*detailed info r.e: frequency, intensity and skills
*important to weekly comps
Define peaking
Temporary state of optimal psychological and physiological condition
Explain peaking
*months of prep
*increase in vol + intensity
*short tapering prior to performance
*combination of physical conditioning, skill execution, strategy + tactics and optimum arousal levels
Define tapering
Reduced training load in the lead up to comp to promote peak performance
Explain tapering
*replenishment of muscle glycogen
*neuromuscular and metabolic regeneration
*elevation of hormone levels (all depleted during training)
*decrease in training stress for recovery and regeneration
What are the components of designing a training session
Health and safety
Overview
Warm up / Cool down
Skill instruction / practice
Conditioning
Evaluation
Define health and safety considerations
H&S considerations can prevent injury, illness and poor performance
Explain Health and Safety
*environmental factors, clothing, medication and PPE
*heat, cold, wind, humidity and rain can impact performance
*clothing, apparel and medication used to counteract effects of weather conditions
Example health and safety
Sunscreen sunglasses hats and hudration to prevent hyperthermia
Define overview
Explanation of what is to be expected during the session at the beginning (teams)
Explain overview
*aligns coach intentions and player expectations
*outline specific goals, record absences, assessment of injuries
Define warm up cool down
WU: elevates core temp, preps body (physiologically and psychologically) for training/comp
CD: decreases core temp, reduces neural and physiological state of body after training/comp
Explain warm up cool down
WU: *first part of training
*active movement (from low to moderate to sport specific intensity)
*covers all muscle movements specific to chosen sport
CD: *low intensity activity and static stretching
*removes lactic acid
* speeds recovery
* promotes muscle relaxation
* reduces soreness
* relaxes athlete
Define skill instruction and practice
SI: delivery of knowledge from coach to player
P: drills and activities to develop skill execution
Explain skill instruction and practice
SI: *requires organisation and communication skills
*brief simple and clear
* immediate and positive feedback
* demonstrate
P: *rehearsing skill of that sport
*drills develop specific skills
* skill development should be basis of training session
*increase in skill execution = improved performance
Define conditioning
Integral part of every session
Explain conditioning
*Short fitness element following warm up
*do not overemphasise as fatigue will affect concentration and performance
*fitness needs should be addressed through modified games and skill drills
*improving ability to execute skills under fatigue enhances performance
Define evaluation
Appraisal after training and cool down, coach and players report on value of session
Explain evaluation
*address performance outcomes (goals/how they were achieved)
*address punctuality
*give players a chance to express opinions
*allows coaches to plan and implement activities that will improve performance in future sessions
What are the components of planning to avoid overtraining
Amount and intensity of training
Physiological considerations (lethargy and injury)
Psychological considerations (loss of motivation)
RHS of syllabus
Define amount and intensity of training
Overtraining is caused by too much training so amount and intensity of training should be adjusted
Explain amount and intensity of training
*some have lower stress thresholds and may show signs of overtraining when others don’t
*intensity levels vary
*volume adjusted by manipulating frequency and duration of sessions
Define physiological considerations (lethargy and injury)
L: feeling of slowness, tiredness and lack of energy
I: result of excessive training load
Explain physiological considerations (lethargy and injury)
L: *unable to train or perform to best ability
*gradual deterioration of performance
*concentration and focusing skills diminished
I: *volume may cause overuse injuries
* s&s of overtraining: chronic muscle soreness, chronic fatigue, increases incidence of injury e.g runners and shin splints
Define psychological considerations (motivation)
The most important psychological consideration is motivation or lack of it
Explain psychological considerations (motivation)
*result of overtraining is loss of enthusiasm (motivation) for training and competitive desire
*potential mental health issues
*negative impact on performance and health
*s&s: nervousness or anxiety, lack of desire to perform, irritability or anger
What are the RHS syllabus questions for planning to avoid overtraining
How much training is too much?
How do you identify an overtrained athlete?
What do you do if you identify an overtrained athlete?
How can overtraining be avoided?
How much training is too much?
Variations in vol:intensity stem from: age and experience, fitness, injuries, psychological factors (anxiety) and environmental factors (climate)
How do you identify an overtrained athlete?
*ID psychological and physiological symptoms
*decrease in training effort and performance
What do you do when you ID an overtrained athlete?
Reduce vol/intensity, decrease # of sessions, active rest
How can overtraining be avoided?
Periodised training plan, proper nutrition and hydration, rest/recovery, use phychological strategies (mental rehearsal, relaxation)
