Option 4: Improving Performance Flashcards
Describe strength training
- main goal if to increase max force a muscle can generate
- weights and resistance training and isometric
- results in hypertrophy, weight loss, improved balance, muscle rehab
Describe the muscle contractions
- Isotonic= eccentric and concentric. E.g. bicep curl upwards (bicep is contracting and tricep is lengthening)
- Isometric= muscle length doesn’t change. E.g. planking
- Isokinetic= speed of contraction is kept constant. Muscles lengthen and contract at the same speed. E.g. stationary bike
Describe anaerobic training
- focuses on lactic acid and alactacid systems
- focuses on speed and power
- exercises include, weights/resistance training, plyometrics, short interval training and jump training
What are some initial planning considerations?
- the specific sport
- the position the individual plays
- type of competition
- climate and season (cricket=summer, afl=winter)
- schedule of competitions
atlete specific performance and fitness needs
what are some athelete specific performance and fitness needs?
- paricular position of athlete and skills required in that position
e. g. striker does not need to have the same skills as CB
what are some sport specific performance and fitness needs?
the sport specific performance and fitness needs are essentially the performance and needs of the team
• Afl team will all need good cv endurance, power, muscular endurance and coordination
• Will also have performance needs such as the ability to tackle, kick and communicate effectively
Why is scheduling important?
- it prevents peaking in the off season
- bases training around any upcoming events
What are things to consider due to climate and season?
- Availability of facilities
- Appropriate clothing for various weather conditions
- Hot/cold
- Providing adequate hydration
What is periodisation
process of breaking the year down into smaller time periods in order to structure the training program effectively
What are the phases of periodisation
micro and macrocycle
what are the 3 phases of competition in the training year
- Preseason (preparatory)
- In season (Competitive)
- Off season (transition)
Describe what happens in preseason
- Period before comp
- Focuses on developing the basis required in the sport
- 6-8 weeks
- Training focuses on sport specific aspects of training
- E.g. power, speed, control
Describe what happens in inseason
- Can be short or long based on sport
- E.g. tennis may only last 2-4 weeks and netball lasts for 6 months
- Training focuses on strategies and tactics while maintaining skills and fitness
- Volume of training decreases
Describe what happens in offseason
- Transition phase
- Focuses on relaxation and recovery
- Training volume and intensity decreases
- May even be non existent
- Allows athlete to recover from comp before training is increased in preseason
describe peaking
- Involves a training program in order to achieve highest state of physical and psychological readiness at the same time of major comp
- Peaking can be difficult, especially in long in season sports
- Peaking also needs the athlete to be mentally focused and have optimum arousal levels in order to perform at their best
describe tapering
- The reduction of training volume and intensity just prior to competition- allows peaking to occur
- Coaches or trainers will taper training 2-4 weeks prior to competition. Allows body to repair while at the same time not causing a large decrease in training that there is a reduction in training benefits, such as cardiovascular endurance
- Allows the body to completely replace nutrients
What are the elements that need to be considered when designing a training program?
Safety Considerations
Session overview
Warm up and cool down
Skill instruction and practice
Conditioning
Evaluation
What are some safety considerations
• Adequate warm up and cool down • All equipment is available and in working order • Playing surface - An appropriate venue should be chosen that caters for the specific training session. • Hydration • Protective equipment • Apparel - Clothing • Safety gear (sunscreen, water) • First aid kit • Climactic conditions • Sick and injured athletes
what is the purpose of a session overview
A session overview is a short process:
• Helps get the athletes on side with the coach
• Allows for more effective feedback and session evaluations.
session overview will be completed just prior to or during a warm up.
What is the purpose of a warm up
Warm up should be specific to the activities
Warm up prepares the body for the session, improving performance, which during training means improved physiological adaptations and promoting safety in the session.
What is the purpose of a cool down
Goal is to help remove waste products, and fluid in order to decrease post exercise oedema (swelling).
Occurs after the training session and needs to be included in order to speed up recovery.
What is the purpose of skill instruction/ practice?
to teach athletes necessary skills required in sport
e.g. A triathlete may spend some time on their technique for swimming, riding or running
What is conditioning?
It is about bringing the body to the desired state for use in the particular sport
Covers all components of fitness
What is the purpose of evaluation?
key point to the evaluation is that it focuses on the achievement of goals, and if further actions are needed in order to
achieve them.
determines if session was effective
What is overtraining?
When an athlete trains continuously for a long period of time without rest
this often results in injury
What is lethargy?
constant low level pain wears the athlete out
lack of energy
What are physiological considerations of overtraining?
Injury and lethargy
What are psychological considerations of overtraining?
feeling tired
loss of motivation
loss of focus
What are signs of an overtrained athlete?
poor performance illness injury poor technique thirst
What are symptoms of an overtrained athlete?
pain
lethargy
headaches
cramping
How do you avoid overtraining?
balance intensity of training
plan training year with regular rest periods
include recovery sessions
monitor athlete for signs and symptoms of overtraining
WHAT DO YOU DO IF YOU IDENTIFY AN OVERTRAINED ATHLETE?
reduce intensity
give them a break
rehabilitation in case of injuries
Describe lactate threshold testing
identifies an athletes lactate infection point (point where lactate begins to accumulate in blood)
- Helps athlete to set training zones that are more accurate and beneficial
- Provides better results in aerobic sports
- Helps in anaerobic training to ensure training is forcing the body to deal with lactate overload and recover from it
Describe biomechanical analysis
- Analyses athletes technique to ensure movement is efficient and safe
- Analyses • Force through joints • Force absorbed and produced by muscles • Ensure technique is correct • Technique will not lead to injury
- Beneficial in cricket, tennis, golf , baseball
- Allows athletes to compete longer and more efficiently and achieve better results
- Saves energy and provides athlete with advantage over others.
What sre some ethical issues related to tech in sport?
- Things such as goal line tech and video replays for decisions normally made on the field affect the sport and how they are played
- Many technological advances have helped benefit disabled people
- E.g. changes to wheelchairs, prosthetics,
- This access is not same to all athletes
What are ETHICAL ISSUES RELATED TO TECH USE IN SPORT?
tech used to assis spectators (var, goal line tech)
benefits to disabled people
access is not the same to all athletes
