Improving performance 2 Flashcards
Training methods in Improving performance and aspects used to develop these methods (IP)
- Strength
= resistance training e.g elastics and hydraulics
= Weight training e.g plates and dumbbells
= Isometric training e.g pushing against wall or holding dumbbells out at 90 degrees - Flexibility
= Static e.g
= Dynamic e.g
= Ballistic e.g leg swings
Strength training (IP)
Types of strength training
Strength: the ability of one muscle or group to exert force against a resistance and causes hypertrophy (muscle mass increase - cross sectional).
Strength training is used to develop muscular endurance, general strength, increase power, body bulk and muscle tone.
The methods used to achieve this are
Resistance training:
Includes elastics to assist in rehab and re-gaining strength and hydraulics to provide full rage of motion in up and downwards phase to develop strength of whole muscle.
Weight training:
It includes free weights (dumbbells) and fixed weights (connected via cable) which are influenced by gravity, lessening the force of resistance on the way down in free weights and more so the machine pulling back in fixed weights.
It also includes isometric training:
How to monitor or measure training adaptations (IP)
Adaptations can be measured through monitoring of specific training aspects.
Strength
For example one can progressively measure strength via a dynamometer or through measuring the muscle with a tape measure.
Flexibility
For example a sit and reach test to determine the flexibility of the hips and vertebrae and specifically the hamstring or the shoulder joint flexibility reach test.
Which types of Strength training are suited to particular performances? Justify your response. (IP)
Training sessions will differ as a result of the demands of the individual and the specific sport. For example a sprinter will need to focus on training sessions that enhance speed whereas a long distance runner will need to focus on training sessions that enhance muscular endurance.
Safety for strength training (IP)
Strength training can result in an array of injuries if not performed correctly and therefore there are specific conditions that should be followed in order to ensure correct use and enhance safety of the individual.
- participate in a level of strength training that is appropriate to their ability
- disregard competition to ensure adequate levels of resistance, volume and rest that best suite the individual.
- prior to training the athlete completes the warm-up stage that includes stretching
- check the safety of the equipment and organising a spotter to maintain safety throughout the training session.
- focus on developing correct technique and form to avoid the transfer of load to other muscle groups, increasing the weight and the risk of injury.
- not increasing resistance increments too quickly as well as avoid bouncing movements.
- focus on major muscle groups to enhance training outcome
- finish session with the cool-down phase.
Types of contractions (IP)
Concentric: When the muscle exerts a force and shortens in length. An example of this is when the biceps contracts causing flexion to occur at the elbow. (bicep curl upwards)
Eccentric: when the muscle produces a force but increases in its length. when the elbow is extended from a flexed position (bicep curl downwards)
Isometric: when a muscle produces a force but does not change in length. e.g hold weight at 90 degrees at the elbow or to hold a plank position.In each, the muscle is still producing a force against gravity, but it is not changing in length
Flexibility Training (IP)
Types of strength training
Flexibility is the range of motion through which joints and body parts are able to move.
We have a built in mechanism called the stretch reflex which sends a message to the CNS that says the muscles under under too much pressure of overstretched which responds by causing our muscle to contract.However, usually only used by elite athletes.
A flexibility program is used to:
- Increase range of motion
- prevent injury
- Muscular relaxation
- decrease muscle soreness and stiffness
- Injury Rehabilitation
Dynamic: stretching of joint through its full ROM (movement) - walking lunges
Static: Is performed slowly, taking muscle to the point where there’s stretch without discomfort. Used in rehabilitation and warm up and cool downs. E.g. touching toes.
Two types:
- Active = maintain extended position of muscles while the antagonists are being stretched e.g. lifting leg (flexing hip) and keeping it there without support.
- Passive = extending muscle, maintaining it using other limbs or apparatus e.g. leg on fence stretching hamstrings.
Ballistic: activates the stretch reflex. Should only be used by advanced athletes after a thorough warm-up and another form of stretching as they are used in explosive events. e.g bounding or swinging to gain extra stretch by pushing the boundaries.
PNF: Incorporates static stretch, isometric contraction and relaxation phase.
Contraindicators: exercises that are potentially dangerous and used by elite athletes on rehabilitation. characterised by extreme movement, excessive load and repetition.
Flexibility is affected by:
TAXES or FATSEX
A Age As we get older, muscles shorten and tighten
T Temperature Increased temperature, greater flexibility
S Specificity Flexibility is joint specific
E Exercise Those that exercise more are more flexible
X Sex Females are generally more flexible than males
Planning considerations
These elements ensures that sessions are challenging, productive and within health and safety guidelines
Performance and Fitness Needs:
Programs are developed based on data gathered and current performance.
Schedule of events / competition:
Planning/programming considers when competitions are and training will reflect schedules for the season
Climate and Season:
Consider seasonal variations and climate influences so athletes are prepared.
Planning a training year
Macro Micro Tapering Peaking Pre - season On/in - season Off/post - season Sub phases Periodisation?
