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PDHPE > Improving Performance: What are the planning considerations for improving performance? > Flashcards

Improving Performance: What are the planning considerations for improving performance? Flashcards

1
Q

what do initial planning considerations include (slash points)

A
  • performance and fitness needs
  • schedule of events/competitions
  • training requirements of each athlete
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2
Q

define performance and fitness needs

A

performance is skill level
fitness requirements of both group and individual

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3
Q

are performance and fitness needs the basis of initial planning considerations for both individual and team requirements

A

yes

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4
Q

what are examples of individual planning considerations

A

physical fitness
physical attributes
skills
development of game sesnse and tactics

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5
Q

what are examples of team planning considerations

A

establishment of teamgoals
development of tactics and strategies that involve all/some players
organisational considerations eg. training days/venues

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6
Q

what are the differences between elite and amateur planning considerations

A

elite:
- higher fitness and skill levels
- goal is to win

amateur:
- lower fitness and skill levels
- goal is to be social

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7
Q

define schedule of events/comps

A

the comps that the athletes will participate in throughout the year

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8
Q

does schedule of events vary between sports

A

yes heaps

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9
Q

whats the difference between elite and amateur schedule of events

A

elite:
varied schedule of major games eg. state of origin

amateur:
consistent- weekly saturday game

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10
Q

why should the season calender be reviewed before the season

A

to determine schedule of events and plan around it, ensuring athletes will peak for the most important game

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11
Q

what is climate and season

A

environmental factors that an athlete experiences when they train and compete

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12
Q

why is climate and season a part of the initial planning considerations

A

it effects the way training runs, as training begins well before competitions starts, therefore athletes are training in different conditions to which they compete

they also may be training in a different area to where they are competing

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13
Q

what is periodisation

A

breaking the training year into smaller, more manageable sections

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14
Q

what is the aim of periodisation

A

to ensure that the training program is efficiently structured,
with variations in intensity and volume,
planned periods of rest,
ensuring training is maximised,
overtraining is avoided,
and athlete peaks at correct time

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15
Q

what is the pre season

A

prepatory phase

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16
Q

how long does the pre season last

A

8-12 weeks

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17
Q

what is the main focus of pre seaosn

A

fitness preparation

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18
Q

what is the aim of pre season training

A

to have the athlete in a state of athletic readiness for the demands of competition they will face

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19
Q

how does pre season training build athletic readiness

A

by gradually building intensity and volunme of the fitness and energy systems

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20
Q

define in season phase

A

competition phase

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21
Q

how long is the in season

A

varies on length depending on sport

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22
Q

what does in season training focus on

A

competition performance-
emphasise game specific skills
maintain fitness

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23
Q

what is the aim of the in season training

A

to develop competition specific skills and fitnesss to have the athlete compete consistently and peak for their major competitions

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24
Q

what is the off season

A

transition phase

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25
Q

when is the off season phase

A

period after competition stops and training before the new season commencees

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26
Q

how long is period of rest during off season phase

A

12 weeks

27
Q

what does the off season phase include

A

maintain fitness
change of training type and environment
address any injuries

28
Q

what is the aim of the off season phase

A

allow athletes to recover physically and psychologically from training and competition

29
Q

what is a macro cycle and how long is it

A

a long term training block up to a year

30
Q

what is the macrocycle broken up into

A

pre, in and off season

31
Q

what is a mesocycle and how long is it

A

moderate term training blocks that are 4-10 weeks

32
Q

what is the aim of a mesocycle

A

achieve significant improvement in particular aspect of fitness or skills, ending with an unload week for recovery

33
Q

what is a microcycle and how long is it

A

short periods of training that are 7 days

34
Q

what do microcycles include

A

details of each daily training session
variations of FITT within a microcycle

35
Q

why are having macro, meso and micro cycles in a training program important

A

it allows improvement in particular parts of fitness/skill
ensures optimal development
ensures peaking occurs at correct time
prevents boredom/burnout

36
Q

what is peaking

A

period of training where an athlete reaches their optimal state of athletic readiness

37
Q

how is peaking achieved

A

through a carefully planned sequential and cumulative training program

38
Q

does peaking often involve a taper beforehand

A

yes

39
Q

define tapering

A

reduction in training load prior to a major competitoin

40
Q

how long does a taper go for

A

varies between sports, typically 1-2 weeks

41
Q

why does tapering maximise peaking

A

allows the body and mind to rejuvenate, allowing energy levels to restore

42
Q

define sport specific subphases

A

training that focuss on a particular or specific element of training for a particular sport

43
Q

what are sport specific phases usually based on

A

a team or individuals weaknesses

44
Q

what does sport specific subphases allow for

A

greater individualism in a training program whic leads to imporved performances

45
Q

what is an example of sport specific subphases

A

marathon runner focuss more on cardiovascular edurance than a netball plauer

46
Q

what are some health and safety considerations when designing a training session

A

injury prevention- warm up and cool down, stretching
protective equipment- mouthguards, helmets
apparel- ski suits, sleeves for runners, jogging shoes
environmental hazards- sunnies, sunscreen

47
Q

what is skill instruction and practice when designing a training session

A

delivery of knowledge from coach to player- requires prior organisation

48
Q

why is providing an overview of training session to athletes when designing a training session importan

A

lets the athlete know what the goal is for the training session, and how

49
Q

why is warming up and cooling down important when designing a training session

A

decreases chance of injury, improves ROM, decreased DOMS- delayed onset muscle sorness

50
Q

what is effective skill instruction when designing a training session

A

brief
well timed
specific
constructive
clear
informative

51
Q

what is the aim of skill instruction when designing a training session

A

to imporve technique and performance

52
Q

what does conditioning involve when designing a training session

A

short fitness session post warm up, interval training,
HR reaches 70-85% MHR for at least 20 mins

53
Q

what is the aim of conditioning when designing a training session

A

improve fitness

54
Q

what is evaluation when designing a training session

A

appraisal of performancces after a training sesison

55
Q

what does evaluation involve when designing a training session

A

coaches and players reporting on the value of a session, addresses perforance and how well goals were achieved

56
Q

what is the aim of evaluation when designing a training session

A

determine quality of session

57
Q

what is overtraining

A

a chronic psychological and physiological condition caused by training

58
Q

what is the main cause of overtraining

A

poorly developed training programs

59
Q

what are the major causes of overtraining

A

training too much, too hard or too often

60
Q

how do you physiologically identify signs and symptoms of overtraining

A
  • increase in resting HR
  • poor sleep
  • early fatigue
  • decreased energy level
  • decrease in performance
61
Q

how do you psychologically identify signs and symptoms of overtraining

A
  • lack of motivation
  • tiredness/exhaustion constantly
  • emotional
  • loss of confidence
  • change in mood
  • burnout
62
Q

how do you treat mild overtraining

A

reduction in training load for a few days and incorporating additional recovery strategies

63
Q

how do you treat overtraining syndrome (severe)

A

complete rest
medical check up
recovery strateegies
psychological recovry strategies eg. massage

64
Q

how do you prevent overtraining

A

look for warning signs
ensure training program is periodised
include adequate rest
include recovery strategies
monitor training responses eg. resting heart rate, sleep and mood

PDHPE (13 decks)

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