option 2 improving performance Flashcards
What is continuous training
- Requires the athlete to work at constant speeds and time frames that may match needs of sport
advantage of continuous training
- improves cardiovascular fitness and local muscular endurance, aerobic capacity
What is fartlek training
- continuous training with variations in terrain and paces
advantage of fartlek
- increased respiratory benefits
- increased tolerance to lactic acid
- increased tolerance to changes in inclination and speeds
- increased speed over short distances
examples of fartlek + sport
3km, 5km + 10km > hard 4 mins with 1 min jog recovery x8
sport - soccer
what is long interval
repetitions of high speed intensities followed by periods of recovery
advantages of long interval
- increased aerobic capacity and fitness
- ability to respond to changes in speed for long periods
- ability to tolerate lactic accumulation
examples of long interval
5 mins jog
12 x 800m running at 80% MHR for 3 mins + 5 mins decreasing intensity
adaptations in aerobic training
- decreased resting heart rate
- increased heart and muscle size
- increased haemoglobin
- increased in slow and fast twitch
safety and harmful aerobic training
safety - adequate recovery strategies
- adequate warm up and cool down
- hydration levels maintained
- thermoregulation issues and climate conditions
- pre-screening and exercise prescription
harmful - prone to overuse with repetitive exercises
3 things to remember for initial planning considerations
- performance and fittness needs
- schedule of events
- climate and season
Considerations for performance and fitness needs
- physical fitness of indivi
- physical attributes eg strength
- psychological
Considerations for schedule of events
- all training volumes and active recovery
- ## need to plan for peaking to optimise performance
Considerations for climate and season
- nature of weather and climate
- adapt training program based on the anticipated environment
What are the similarities between amateur vs elite athletes
- goal setting
- planning involved
- safety of the athlete
What are the differenced between amateur vs elite athletes
-general fitness
- general tactics
- elite has more access to resources
- elite have greater demand
- elite have greater emphasis on preperation = nutrition
what are performance considerations for soccer
- strong aerobic capacity
- high level of tactical awareness and strategic knowledge
- need to run at speed
- lean body shape with low body fat
- execute number of skills
what are the schedule considerations for soccer
Pre-season : 10 weeks
in-season : 30 weeks
Final - phase ; 4 week
off season : 8 weeks
what are the climate considerations for soccer
pre and off season = completed in summer and spring + hot and humid, less time and early session times
in and final phases = winter and autumn
= cold, wet, windy, longer warm up and midday times
what are the elements of a training session
- health and safety
- overview
- warm up and cool down
- skill instruction and practice
- conditioning
- evaluation
A. Health and Safety Considerations
- Injury prevention, adequate warm ups and cool downs and athletes knowing the technical aspects of the skill acquisition.
- Protective equipment should be used and meet safety standards.
- General equipment that the athletes may be using must in good working condition and regularly checked.
- Apparel must be comfortable and meet the climate being trained in. Good footwear is essential.
- Environmental protection from the climate including, sun, rain, wind, etc.
- Illnesses must be taken seriously and not be allowed to spread throughout the team.
B. Session Overview
player records of absence
- assessment of injuries
- discussion of previous performance
- outline of specific goals
- special tactics suggestions
C. Warm Up and Cool Down
Phases of the warm up include:
- General body warm up
- Stretching (dynamics)
- Callisthenics
- Skill rehearsal
Phases of the cool down include:
- General body warm down
- Stretching (statically and PNF)
- Hydration recovery
- Nutrition recovery
D. Skill Instruction and Practice
All sessions should include an aspect of technical practice that focuses purely on the development of the skills of the sport. The session plan must present skill instruction and practice that aimed at the technical proficiency that will contribute to a better performance in latter parts of the session.
eg skill drills, position play
25% of session
drill for passing and moving
- provide patterns of passing to transition
from defensive areas to attacking areas
E. Conditioning
Conditioning can be both external from the game and game-related. Specific fitness components may have to be developed using non-game related drills, however, most conditioning should be game specific.
eg 7vs 7 3x 5 minute blocks to allow players to become fit
F. Evaluation
Evaluating the session after the cool down is an essential part of the session as it allows an opportunity for the coach to give constructive feedback about the session just completed, reinforcing the major goal of the session. The evaluation should also give a small insight to the next session.
planning to overtraining dot point
signs of Physiological
(Physical) overtraining
- Lack of energy.
- Gets tired easier.
- Illness
- Injury (over-use)
- Performance drop
- Technical dysfunction
causes of Physiological
(Physical) overtraining
- Too much overload
- Too much intensity
- No variety
- Lack of quality nutrition
- Lack of decent recovery strategies
signs of Psychological
(mental)
Link to de-training affect
- Frustration
- Anger
- Anxiety
- Depression/lowness
- Decision making
- Loss concentration
causes of mental overtraining
- Negative motivation
- Not meeting expectation
- Relationship issues
- Humiliation
- Lack of sleep
Strategies to overcome the ‘fatigue’:
Strategies to overcome the ‘fatigue’:
- Include more active recovery or decrease training volume.
- Consult with a sports psychologist
- Change coach, venue, training program itself.
How do we prevent it in the first place:
How do we prevent it in the first place:
- Ensure active recovery strategies in the TP.
- Ensure variety in the TP.
- Set realistic and achievable goals.
Initial Planning Considerations
- performance and fitness needs both individual and team
- schedule of events
- climate and season
intial planning - climate and season
. All training programs should consider the nature or potential nature of the weather and climate the athlete will be exposed too. Equipment/times/habits will be affected by the training conditions
winter vs summer
Equipment
Training Times
Training Habits
drugs for strength
Human Growth Hormone (HGH):
- Is a naturally occurring substance that increase the rate at which amino acids are transported to skeletal muscle cells.
+ 1. Increased muscle cell size and strength.
2. Helps to mobilize fats and its use as a source of energy.
3. Allows glycogen to be used at a later stage of the event.
- Increased insulin resistance.
Type 2 diabetes.
Swelling in the arms and legs (edema)
Joint and muscle pain.
For men, enlargement of breast tissue (gynecomastia)
Increased risk of certain cancers
Anabolic Steroids:
- Steroids can be anabolic (tissue building) or androgenic (producing masculine characteristics such as strength, power, speed and aggressiveness).
+ 1. Tissue building creates a stronger athlete.
2. Increase in power and speed.
3. Increase in injury rehab – speed of recovery.
- Fluid retention, causing swelling in your lower legs.
High blood pressure.
Problems with mood swings, memory, behavior, and other psychological effects, such as confusion or delirium.
Drugs for aerobic performance:
Erythropoiten (EPO):
- A naturally occurring hormone in our system that is responsible for the production of red blood cells.
+ . Increased aerobic capacity, run for longer.
2. Increased removal of waste products, run faster for longer.
3. Increased chance to save glycogen, energy for bursts of speed.
- Heart muscles fail due to blood thickness (viscosity)
- Blood poisoning from abnormal levels.
- Blood borne viruses are more prevalent, infection control???
- Heart muscles fail due to blood thickness (viscosity)
Drugs to mask the use of other drugs:
- Diuretics:
These drugs increase the amount of fluid passing from the body (water and urine). Weight reduction athletes (boxing and weightlifters) and steroid users may use diuretics. Dangers include dehydration, dizziness, headaches, liver, and kidney damage.
- Alcohol:
Alcohol is a depressant that slows the body down and can mask other agents. Not may athletes use alcohol as a masking agent. Dangers include slower reactions, blurred vision, dizziness, possible aggression.
Benefits and limitations of drug testing:
Benefits of sample collection:
- Attempt to create an even playing field.
- It creates awareness of the dangers of use.
- It protects the integrity of sport and performance.
Limitations of sample collection:
- It can be embarrassing to provide sample.
- It’s incredibly costly.
- It’s difficult for athletes to keep up to date with banned list.
Training Innovations:
- Lactate Threshold Testing:
Athletes are currently being blood tested during training session in order to determine exactly when they hit lactate threshold point (burning sensation). This allows the athlete to know when to back off slightly and then continue to train at the intensity just below the point which improve aerobic capacity and ability to with stand lactic acid.
- Biomechanical Analysis:
- Camera labs designed to focus on the technical points of the skill performance allows us to determine the body parts under the most stress and where we are generating the strength and power to perform.
- It is useful to detect errors in technique and weak parts of the body that maybe vulnerable to injury.
Equipment Advances: Swimsuits
Fast swimsuits
- • fabric that had the lowest possible level of friction drag in the water, developed using NASA’s wind
tunnel technology
• a streamlined shape with a corset-like support around the lower torso to help swimmers hold the best
position in the water
• fully bonded seams to reduce drag while allowing full movement and lexibility.
large number of world records were broken at the 2009 World Championships by some swimmers wearing
the all-polyurethane full-body suits.
Issues of fairness and equity were
raised. Some suggested that swimmers
who wore the fast suits had a signif-
icant advantage over other swimmers
who could not afford them.
Equipment Advances: golf balls
- most appropriate number
and size of dimples for maximum elevation and distance given the clubhead speed applied by the golfer. - Balls respond better for distance, spin and control.
Durability is improved. Dimples vary to give balls different
characteristics (for example, distance or spin).
More variation in ‘flex’ creates a higher ‘whipping’ action for
extra distance.
Greater area of contact results in high level of result (that is,
less margin for error). Accuracy is increased. Lighter
material allows more mass at the point of contact, creating
greater distance.
