PE Improving Performance Flashcards
Aerobic types of training
Continuous (long endurance, builds a base)
Fartlek (stop/start sports, asking body to adapt, e.g., Watson)
Long Interval (endurance/speed)
75-85% intensity range lasting for 60-90 minutes.
How are aerobic training adaptations measured and monitored?
adaptations
- continuous (improved cardiovascular fitness, improves muscular endurance, improves aerobic capacity)
- fartlek (increased tolerance to lactic acid, increased tolerance to changes in intensity, increased speed over short distances)
- long int (increased aerobic cap, ability to tolerate lactic acid, ability to respond to changes for longer)
ways to monitor
- multistage beep test
- VO2 max treadmill test (how much oxygen to blood)
- regular blood screening of haemoglobin, lactate levels, RBCs)
all round adaptations
- decreased heart rate (resting and sub-max)
- increased heart and muscle cell size
- increased haemoglobin and RBC count
- increased efficiency of slow twitch muscle fibres
safe and potentially harmful training procedures for aerobic
- thermoregulation issues and climatic conditions
- pre-screening and exercise prescription
- hydration issues
- overuse injuries (biomechanic focus)
- adequate warm ups/cool downs
anaerobic types of training
power/resistance
- for both speed and strength
- speed (high reps, low/med load)
- power (low reps, high load)
- develop ignition power
- develop anaerobic/acceleration capacity
plyometric
- similar to ballistic stretching, stretch-reflex mechanism
- encourages muscles to withstand internal force
- e.g., bounding, box jumps, squat jumps
anaerobic interval
- short, medium, long (1:1/2/3)
- help athletes from team sports requiring repeated efforts of anaerobic threshold levels
- develop body’s ability to resynthesise
anaerobic adaptations and monitoring
adaptations
- increase in ATP units
- improvement of ATP resynthesis
- increased nerve-muscular junctions
- development of fast twitch muscle fibres
- starting and explosive strength
ways to monitor
- maximal strength tests
- 40m time trial
- standing long jump power test
safe and potentially harmful training procedures for anaerobic
- many active injuries (sprains, dislocations etc due to high impact forces within body)
- adequate warmup that is highly specific
- technique well taught, over load
- development of base strength first
- ROM always being used
initial planning considerations
performance and fitness needs
- what does the player need to be good at
- meet demands of sport
schedule of events
- when do we need to be peaking
- important for recovery
climate and season
- training in conditions you play
- adapting body
- what do we need to prepare for
initial planning considerations for amateur vs elite
performance/fitness needs
amateur: lower fitness needs, lower skill level, different goals (e.g., social not winning), don’t need to develop skills as much
schedule of events
amateur: less travel, less events, bigger off season, usually done once a week so don’t need to peak, less emphasis on winning
climate and season
amateur: normally not travelling to a range of climates, wouldn’t acclimatise
periodisation
periodisation is the process of structuring training into manageable plans
- smaller chunks of specific training phases
- e.g., macrocycle (12 month), meso cycle (2-6 weeks), micro (a week)
pre-season, in-season, off-season
peaking and tapering
peaking/tapering
tapering is done in order to achieve peaking
tapering (reduce FITT for short time just before, allow for more recovery). 60% of decreased volume
peaking (the state you want the athlete in, physically, mentally, tactically)
elements of training session
HOWSCE
health and safety considerations (5 MINS)
- assess the ground for needles, mud, glass
- general equipment check
- environmental protection
- health of players
session overview (3 MINS)
- want to establish goal/aim for session
warm up (10 MINS)
- physically prepare for session
- gradual incline in intensity
- general body warm up, dynamic stretching, skill rehearsal
skill instruction (15 MINS)
- skill drills, positional plays
- appropriate to stage of learning and aim of session
conditioning (15 MINS)
- can be game related or seperate
- development components of fitness
- game conditioning (fit for game)
cool down (10 MINS)
- recovery for next day
- static stretching, hydration/nutrition
evaluation (3 MINS)
- address aim (delayed feedback)
- small insight to next session
planning to avoid overtraining
- physiological (lack of energy, gets tried easier, illness, injury, performance drop).
cause is too much overload, too much intensity, no variety, lack of quality nutrition, lack of recovery - psychological (frustration, anger, anxiety, depression, decision making, loss of concentration, moody)
cause is negative motivation, not meeting expectation, relationship issues, humiliation, lack of sleep
strategies to avoid overtraining
- include more active recovery
- consult with sports psychologist
- change coach, venue, training program
preventing in the first place (ensure athlete is stimulated)
- VARIETY in TP
- realistic goals
- active recovery
types of performance enhancing drugs
human growth hormone (HGH) ANAEROBIC
- strength and power
- used for teenager growth spurt issues
- increased muscle cell size, helps mobilise fats, allows glycogen to be used at later stage of event
- liver kidney damage, gigantism, joint problems
e.g., weightlifters, sprinter
anabolic steroids ANAEROBIC
- used in treatment of med conditions
- tissue building, increase in power and speed, increase recovery time
- acne and hair loss, testicle shrinkage, damaged heart, liver, kidney
e.g., body builders, long term injury sufferers
e.g., Ben Johnson 100m
EPO AEROBIC
- responsible for production of red blood cells (naturally occurring)
- increased aerobic capacity/VO2 max, increased removal of waste products, increased chance to save glycogen
- heart muscles fail, blood poisoning, blood borne viruses
e.g., rowers, long distance runners
e.g., Lance Armstrong
drugs for masking - picked up in tests
diuretics (increase fluid passing from body)
alcohol (depressant to slow body down)
leads to - nausea, addiction, dizziness, headaches
benefits/limitations of drug testing
benefits
- even playing field
- discourage use of drugs
- protects integrity of sport
- creates awareness for dangers
negatives
- invasive/privacy issues
- expensive
- time costly
- can be embarrassing to provide sample
- difficult to keep up with banned lists
pros and cons for drugs in sport
pros
- improved performance (e.g., Lance Armstrong speedy recovery)
- record breaking, more exciting (e.g., Ben Johnson 100m)
- natural vs unnatural comps (body building, unnatural more popular)
cons
- unfair, uneven playing field (inequity to low socio-economic who don’t have access)
- competition on science instead of sport (doctors behind it, power of masking drugs)
- detrimental health impacts, player wellbeing (impact of heart, liver, kidney, blood, death)
