Improving Performance

Question 1

How do athletes train for improved performance?

What can they do?

Answer 1

Strength training
Aerobic training
Anaerobic training
Flexibility training
Skills training

Question 2

How can strength training be performed?

Answer 2

By using:
Resistance training
Weight training
Isometric training

Question 3

Why is weight training a preferred type of strength training?

Answer 3

Its convenient
Uses dumbells and free weights
Can target specific muscle groups

Question 4

What is an isometric contraction?

Answer 4

Where tension develops in the muscle without lengthening or shortening the muscle

Question 5

What are the different types of Aerobic Training?

Answer 5

Continuous/uniform
Fartlek
Long Interval

Question 6

What is Fartlek training?

Answer 6

Continuous training interspersed with changes in intensity

Question 7

Power is….

Answer 7

A combination of strength and speed

Question 8

How can anaerobic training be developed?

Answer 8

Weight training
Plyometrics
Short interval training

Question 9

Flexibility is affected by…

Answer 9

Age
Gender
temperature
and is joint specific

Question 10

What is plyometrics?

Answer 10

Movements that are fast and explosive
An eccentric (lengthening) contraction, followed by a concentric (shortening) contraction.
Eg. jumps hops, bounds

Question 11

When training for flexibility, what times of stretching can be used?

Answer 11

Static
Dynamic
Ballistic
PNF

Question 12

What should skills training incorporate?

Answer 12

Drills practice
Modified and small sided games
Games for specific outcomes

Question 13

What are the initial planning considerations for improving performance?

Answer 13

Performance and fitness needs
Schedule of events/competitions
Climate and season

Question 14

What is periodisation?

Answer 14

Where a annual coaching plan is divided up into smaller and more manageable phases

Question 15

What are the phases of competition?

Answer 15

1. Pre-season
2. In-season
3. Off-season

Question 16

What should pre-season training focus on?

Answer 16

Physical preparation
Fitness
Skill

Question 17

What should in-season training focus on?

Answer 17

Performance
Skill refining
Tactical play

Question 18

What usually happens in the off-season?

Answer 18

Athlete should recover (physically and mentally)

Maintain some level of fitness

Question 19

What are the subphases of a training program?

Answer 19

Macrocycles
Mesocycles
Microcycles

Question 20

How long do mesocycles generally last?

Answer 20

4 weeks

Question 21

How long to microcycles generally last?

Answer 21

1 week

Question 22

What is peaking?

Answer 22

Training designed for optimum performance of an athlete for a specific event/time/competition

Question 23

What is tapering?

Answer 23

A period of decreased training just prior to an important event.

Question 24

Training sessions need to be safe and enjoyable. To ensure this happens a coach should…

Answer 24

Check equipment regularly
Check grounds
Know their athlete
Use the principles of training
Provide W-up and C-down
Complete a risk management plan

Question 25

Overtraining occurs when....

Answer 25

Training intensity is too high or there is inadequate recovery leading to a decrease in performance

Question 26

What are some psychological considerations of over training?

Answer 26

lack of concentration decreased self esteem depression lethargy

Question 27

What are some phsysiological considerations of over training?

Answer 27

``` excessive sweating fatigue increased HR weight loss decreased performance overuse injuries ```

Question 28

What are 2 ethical issues related to improving performance?

Answer 28

The use of drugs | The use of technology

Question 29

What drug can be used to increase strength?

Answer 29

Anabolic steroids

Question 30

HGH is?

Answer 30

Human Growth Hormone | A naturally occurring hormone that increases strength

Question 31

What are some side effects of steroid use?

Answer 31

Liver damage Depression Aggression

Question 32

What drug can be used to improve aerobic performance?

Answer 32

EPO (erythropoietin)

Question 33

What are the side effects of EPO?

Answer 33

Thickening of the blood which can dangerously raise BP

Question 34

What substance can mask the use of other drugs?

Answer 34

Diuretics

Question 35

What is benefit of drug testing?

Answer 35

Drug use provides an unfair advantage so testing provides a more level playing field

Question 36

Use of technology: | What is a recent technological training innovation?

Answer 36

Video analysis 3D simualtors GPS Devices Biomechanical analysis

Question 37

What are some equipment advances in sport?

Answer 37

``` Swimming speed suits golf ball technology clothing compression garments Slanted blocks in swimming Carbon fibre equipment ```