OPTION 4 - Improving Performance

Question 1

AEROBIC TRAINING

Answer 1

Main aim of aerobic training is to make the body more efficient at using oxygen. This involves training the larger muscle groups to combine with cardiovascular system to supply oxygen.

Aerobic training should follow the FITT principal.

• F = frequency (minimum 3x per week)
• I = intensity (60 – 80% HHR)
• T = time (minimum 30 mins)
• T = type (e.g. continuous, fartlek, interval)

Continuous

• requires athletes to train for an extended period of time (a minimum of 20 minutes) without stopping for rest breaks.
• low intensity and sustained, with athletes ideally maintaining 70-85% of Maximum Heart Rate
• develops the cardiorespiratory endurance of an individual as well as their aerobic carrying capacity
• running, cycling and swimming

Long interval

• athlete has long periods of higher workloads followed by a shorter rest period
• long periods of higher workload usually extend for 3+ min with a short 30-60 sec rest period
• it allows variety to be used throughout the training session. Athletes can move between exercises during rest periods or simply change the length or distance.

Fartlek

• designed to improve an athlete’s lactate threshold as well as their VO2 max and is used in many team sports as it mimics game play.
• continuous exercise combined with a change in intensity
• exercises include: hill/stair sprints, varying terrains

Question 2

FLEXIBILITY TRAINING

Answer 2

Range of motion possible around a specific joint or series of articulations. Flexibility is specific to a given joint or movement. A person may not be able to function normally if a joint lacks normal movement

Flexibility is important in:

• Preventing muscle soreness and injury
• Increasing ability of muscles to stretch
• Improving co-ordination of muscle groups
• Improves posture and decreases stress on joints

Within each muscle there are spindles which send messages to the brain about the state of the stretch. They have a ‘stretch reflex’ that automatically stops the muscle from overstretching.

Static

• stretching a muscle to a length that is uncomfortable, not painful for a set period of time
• 15-30 sec – most is 30-60sec
• warm ups and cool downs
• e.g. gymnastics, acrobatics, body building

Dynamic

• movements taking joints through ROM to produce stretches within specific muscles
• controlled movement, guided by the stretch reflex
• does not force muscle past natural ROM
• imitates movement used in sports
• suited for sports replicating movement used in performance e.g. soccer, rugby, martial arts

Ballistic

• stretching involving a bounce or swing, often using body force to stretch further than normal ROM
• risk of injury, overriding the stretch reflex
• can cause macro or micro tears
• most suited for sports requiring bouncing or swinging movements e.g. gymnastics, skipping, dance