Option 1 - Improving Performance Flashcards
How do athletes train for improved performance? (1)
Strength training
- Exercise designed to improve strength, power, endurance and muscle size through adaptations where muscles become accustomed to stress applied.
- To maximise results, programs should be tailored to individual needs, including variables: repetitions, sets, resistance and rest and be specific, overload principle, progressive resistance
Types
Resistance training: Each muscular effort opposed by a force
- Elastic: Resistance generated from increasing band tension, strengthening the muscle throughout the full movement range. different levels
- Hydraulic: Machines applying resistance during the push and pull phases according to the speed and force applied
Weight training: Uses set repetitions and weight to create progressive resistance and overload muscles in both concentric and eccentric contractions.
-Strength: heavy, low rep, long rest
-Endurance: moderate, high rep, short rest
- Plates: Anchored to barbells and can be stacked to adjust to desired weight and overload. Targets main muscle groups (squats)
- Dumbbells: Weights attached to a short bar, allowing freedom of movement to isolate small muscle groups (bicep curls)
Isometric training: Fixed resistance from pushing/pulling an immovable object without shortening or lengthening the muscle. Should be performed at the joint angles where strength is needed- sticking points. (plank)
For a type of training (1), design a training program, identifying how adaptations can be measured and monitored and safe and potentially harmful training procedures.
Training programs
- Basketball: Weight training through deadlifting plates -> hypertrophy in the hamstring, glutes, quads, back -> increased strength and speed allowing the athlete to jump higher to shoot and defend
- Hockey: Resistance training through elastic training in an underarm movement -> develop strength in the biceps and wrist flexors -> Increased strength and speed in strikes
Measuring and monitoring training adaptations
- Record sets, reps, weight
- Hand dynamometer: tests the amount of force the muscle can generate
- 1RM Test: absolute strength able to lift in on repetition
Safe and potentially harmful training procedures
- Use safe and well-maintained equipment
- Stretch, warm up and cool down
- Choose exercises appropriate to skill level
- Have a spotter
- Do not overtrain and allow for recovery
How do athletes train for improved performance? (2)
Skill training:
- Developing the fundamental building blocks to improve movement execution for biomechanical and technical efficiency in performance
- Improved fitness, speed, agility, coordination, flexibility
Types
Drills practice:
- Practice performing specific skill through repetition of movement as correctly as possible
- Grasp mental picture though demonstrations/videos and improve through teach points and feedback
- Should have variety and progress in difficulty to challenge athlete and maintain motivation
- E.g. Basketball dribbling drills can progress from one hand to two hands to develop coordination
Modified and small-sided games:
- Practice skills required in game with smaller or modified areas
- Focus on particular skills and allow new techniques to be applied
- less players, competitive conditions and rule changes -> maximum involvement, target skill, build technique, kinaesthetic, pressure
- E.g. 3 vs 3 basketball game
Games for specific outcomes:
- Specific part of game taken out and analysed to develop options which are rehearsed
- Specific outcome: defensive skill, attacking ability, find and utilise support, target opposition weakness
- Opportunity to develop decision-making skills and tactical awareness in game-like situations
- E.g. Two-on-one half-court game; offensive players decide how to offload the ball to teammates after moving into a favourable positions while defensive players develop anticipation skills to minimise imbalance and prevent basket
What are the initial planning considerations for improving performance?
Performance and fitness needs
- Must thoroughly plan to develop technique, physical conditioning, mental preparedness, and tactics to optimize the performance and potential of players
- Individual: fitness + skill-related elements (strength, endurance, flexibility etc.), psychological considerations (motivation), social considerations (networks), kinesthetic sense
- Team: establishment of team goals, development of grouped team strategies, leadership, organizational considerations (availability)
- Elite: Higher frequency and intensity of training with improved and specialised training methods with increased assessment and monitoring of fitness. Increased focus on nutritional and hydrational requirements
Schedule of events/competitions
- Volume and intensity of training must address the competition period, ensuring players are fit and game strategies are in place whilst considering recovery time and risk of overtraining
E.g. Soccer: Peak towards end of the season for final (premier league)
- Elite: Much longer pre-season with increased focus on training intervals and recovery time and methods to strategically plan for peaking and tapering.
Climate and season
- Initial planning should consider seasonal variations and climatic influences such as heart, rain, humidity, snow and the effect on the athlete and playing surface (injury/sickness)
- Adjust time and length of session, book alternate venues, appropriate clothing, hydration,
- Elite: Work around climate and season. Acclimatisation -> players train to adapt to conditions
How is periodisation used to plan a training year?
Periodisation is the organisation of a long-term training program into smaller periods of specific focus. By dividing a training year into manageable parts, targets and goals can be measured and achieved in a realistic approach.
Phases of competition
- Pre-season: Preparation period 6-12 weeks before competition, focusing on building adaptations for enhanced fitness, biomechanics and strategic practice. E.g. Soccer team can use fartlek or interval training to increase endurance
- In-season: Competition period where fitness levels are maintained, focusing on performance and refining skills. E.g. Soccer team skill practice with drills to refine shooting technique and modified games to devise and practice tactics
- Post-season: Transition period that is more recreational and social to recuperate the body and mind, heal injuries, maintain/ develop fitness and skill
Subphases
- Macrocycles: Long-term planning frameworks, encompassing available preparation time while identifying all lead up events. Training volume and intensity is identified along with maintenance or increase of fitness components such as strength and endurance
- Microcycle: Short training cycles (1 week), including detailed information about frequency, intensity, duration and volume of training with skill, activities and resistance training specifics. This allows for detailed planning and specific objective to be achieved
Peaking
A temporary stated reached during the competitive phase of training where performance is optimised to meet the demands of a sports. This involves months of preparation with gradual increase in volume and intensity of training.
- Physiological: optimal state of health and bodily system functioning, heightened rate of recover, tactical preparedness
- Psychological: Increased self-confidence and motivation, frustration tolerance and mental alternes
Tapering
Period immediately before competition where volume and intensity of training is reduced, allowing the athlete to refreshed and remove cumulative fatigue from long periods of training. This allows tissue to rebuild and for glycogen stores to fully replenish ultimately allowing full recovery to boost performance at peak state.
Sport-specific subphases
Provides an opportunity to target specific areas that require further development
- Fitness components: developed in off-season and pre-season, maintained in-season
- Skill requirements: developed in drill in off-season and refined during early pre-season though game-like activities. Late pre-season and in-season emphasises specific skill application and strategy practice through small-sided games.
For a type of training (2), design a training program, identifying how adaptations can be measured and monitored and safe and potentially harmful training procedures.
Training programs
- Warm up
- 10-minute shooting drills
- Modified game 3 vs 3
- Games for specific outcome: Two-on-one half-court game; offensive players decide how to offload the ball to teammates after moving into a favourable position while defensive players develop anticipation skills to minimise imbalance and prevent basket
Measuring and monitoring training adaptations
- Coach monitor progress and give feedback
- Skill and biomechanical testing
- Statistical analysis: scores, percentage or time recorded
Safe and potentially harmful training procedures
- Warm up and cool-down
- Safety equipment (protective pads)
- Develop and use correct technique
- Catered for individual needs and skill level
What are the elements to be considered when designing a training session
Health and Safety Consideration
- Disregard can cause injury, illness, and poor performance
- Injury prevention: warm-up and cool-down, stretching, knowing how to use equipment
- Protective equipment worn: mouthguards, helmets, padding and general equipment checked and maintained
- Appropriate apparel that is comfortable and supportive
- Environmental hazards: UV ->sunscreen, wet weather and grass -> move game indoors
E.g. soccer: dynamic stretching (leg swings and walking lunges), mouthguard -> collision
Providing an overview of the session to Athletes
- Indicates to the athlete the goals and expectations of the session
- Addresses absence, injury assessment, previous performance, tactics
E.g. A soccer coach -> improve defense due to poor previous performance
Warm up and cool down
Warm up
- Phase 1: increase body temperature (jogging and skipping)
- Phase 2: stretching- muscles groups can extend beyond range required in sport to reduce injury, promote blood circulation, and improve performance
- Phase 3: callisthenics- general body exercise working specific, large muscle groups involved in game. E.g. soccer player -> lunges -> shooting
Cool down
- Lowers body temperature and heart rate
- Allows for recover and waste removal
- E.g. Walking three laps around the oval
Skill instruction and Practice
- Involves delivery of knowledge from the coach to athlete requiring prior organisation and effective communication
- Effective instructions: brief, specific, constructive, clear, and informative
- Provides guidance on how to perform fundamental skills and practice through drills, strategies and tactics, and game plans
Conditioning
- Develop fitness through circuits and interval training which place the athlete in the training zone intensity (70-80% MHR) for at least 20 minutes.
- This should not exhaust the athlete as they may become fatigued and lactic acid accumulation could impair concentration and performance
- E.g. Soccer team would do fartlek training, developing both aerobic and anaerobic fitness
Evaluation
- Focuses on achievements of gaols and further action to achieve them
- Addresses performance outcome (goals) and behavioural outcomes (punctuality)
- Opportunity for athletes to express their opinion and raise issues to receive feedback
- Results analysed, performance reviewed, future sessions planned
How can athlete’s plan to avoid overtraining?
Overtraining: psychological and physiological condition caused by training loads too demanding for an athlete to manage, causing reduced performance, increased resting heart rate and lack of motivation
Amount and intensity of training
- Excessive training volume and intensity as well as inadequate recovery time/procedures can lead to overtraining
How much is too much:
- Specific to athlete and personal factors such as medical conditions, nature of sleep, nutrition, stress and wellbeing
- General rule: no high intensity training on a daily basis, should have balance (3x week)
Avoid and manage:
- Adjust training volume and intensity accordingly, considering personal factors
- Incorporate periodisation charts to organise future sessions and improve scheduling, reduce training stress and burnout
- Monitor athletes and training loads (Heart rate, visual cues) ensuring not too much stress
- Variety: in activities, load and expectations, stress is balanced
- Recover strategies: Allows for breaks and time for the body to recover and adapt, warm-up and cool-down, massage, cryotherapy
Physiological considerations
Identify:
- Lethargy: feelings of fatigue, slowness, tiredness and lack of energy causing the athlete to become unable to concentrate and focus, reducing performance and increasing risk of injury
- Injury: risk of overuse injury i.e. stress fractures, tendonitis
- Reversibility in adaptations: Reduced level of performance, increased resting heart rate, decline in overall fitness, technique changes and errors
Avoid and manage:
- Establish protective routines: tapering, taping, protective equipment, recovery strategies, variety
Psychological considerations
Identify:
- Loss of energy, drive and motivation in training and competition
- Poor mental health: Irritability, anxiety, depression
- Reduce or cease training, active rest, relaxation techniques, positive reinforcement
What are the ethical issues in the use of drugs to improve performance?
Dangers of performance enhancing drug use
- Unethical -> lots of dangers for the athlete
- Physical effects: Heart, live, kidney disease, infections, acne, sexual disfunction, increased aggression, violence, depression, anxiety, mood swings
- Loss of reputation: Impacts athlete psychologically, sport, team, country e.g. Lance Armstrong, cycling
- Sponsorship: Government and sponsors withdraw funding e.g. weightlifting lost gov funding
- Income: Bans from sports impacts athlete’s career and income e.g. Maria Sharapova banned from competition, losing big sponsors -> retire
For strength
- Unethical -> strength advantage
- Human growth hormone (HGH): Difficult to detect, increases lean muscle mass and strength, metabolises fat, aids recovery -> Abnormal growth of bones and organs, heart disease, arthritis
- Anabolic steroids: stimulate protein synthesis to builds tissue and muscle mass, increase weights, power, and recovery, used in power events like weightlifting -> Unwanted male features, infertility, testicular atrophy, liver damage
For Aerobic performance
- Unethical -> athletes can outlast opponents
- Erythropoietin (EPO): stimulates red blood cell production, improving oxygen uptake and utilization, used in endurance events: marathons, cycling -> blood clots, heart attacks, stroke
To mask other drugs
- Unethical -> athletes get away with cheating
- Diuretics (alcohol): Increases fluid removal from body, diluting urine, assists in removing drug traces , making weight category e.g. boxers -> dehydration, kidney and heart failure, unconsciousness, death
What are the ethical issues related to drug testing?
Sample collection is essential in promoting and protecting doping-free sport, detecting use of prohibited substances by athletes
What are the pros and cons of drug testing?
Benefits:
- Allows for a fair playing field while maintaining value of competition and sport
- Reduces long-term health risks
- Random testing forces athletes to follow guidelines
- Culture of hard work allows clean athletes to succeed
Limitations:
- very costly
- Banned substances keep changing as well as new drugs created
- Invasion of privacy (recreational drugs)
- Policies differ between sports
At what level of competition should drug testing be introduced?
- most drug testing occurs at the professional level, leaving recreational and amateur competitions open to drug use.
- not possible or cost-effective to conduct drug tests on everyone at every level within sport.
- each sports club does have a responsibility to promote safety and anti-doping
Which drugs should be tested for?
- Each sport has a prohibited list of substances and methods.
- Test for performance enhancing drugs and drugs used to marks other substances.
What should be the consequences of drug use?
- Suspension or expulsion from sport
- Fines
- Stripping of awards/titles won
How has technology been used to improve performance and how has access created unfair comeptition?
Training innovation
Measuring and analysing physiological progress from training, monitoring the pace of adaptations while using machines and instruments to observe, analyse and evaluate technique.
Lactate Threshold testing
Determines the point where the body produces lactic acid quicker than it can be removed. Speed and endurance athletes need to understand their lactate threshold to perform at optimal level without lactate slowing them down.
- Heart rate monitors: establish level of intensity relative to target heart rate during exercise. Athlete trains at level of intensity close to lactate threshold to push back this point for as long as possible
- Blood samples: taken with graded exercise and levels of intensity tests in laboratories. Lactate performance curve is generated showing rise in lactate levels. -> Expensive, not available to all
- Portable lactate analysers: Periodic fitness tests compared. Perform similar work to competition requirements, special hear rate monitors establishes lactate threshold -> inexpensive, used anywhere, anytime
Biomechanical analysis
- Explores various techniques and movements in high detail through video analysis, comparative images and slow motion replays, subjecting skills to high levels of scrutiny
- Allows problems to be identified, improving technique, strategies, and visualisation to make them more biomechanically efficient, skilful, and safe.
- E.g. Canada invested $110 million into program ‘Own the podium’ -> athletes in ski jumping can see the angle, timing, measurements, and distribution of their weight -> self-correct quickly, significant improvement in national results
- More money = more success (other countries, lower rank)
Equipment Advances
Improve performance, making skill execution easier and safer.
Fast swimsuits
- Provides most performance enhancing features while staying within the competition rules of not improving buoyancy
- Speedo LZR racer: Fabric with lowest possible level of friction drag in water, streamlined shape with corset-like support to help hold the best position on the water, fully bonded seams reduce drag, allowing full movement and flexibility
- Equity: placed significant disadvantage on those who cannot afford this equipment or depend on natural ability
- Natural progression in sport technology e.g. cyclist’s aerodynamic helmet controversial in Olympics, now commonplace
Golf balls
- Appropriate number and size of dimples -> maximum elevation, distance, speed, and control
- Greater area of contact -> less margin for error -> accuracy increased
- Lighter material -> more mass to point of contact -> greater distance
