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PDHPE HSC > Improving Performance > Flashcards

Improving Performance Flashcards

1
Q

Types of strength training?

A
  • resistance training (elastic, hydraulic)
  • weight training (plates, dumbbells)
  • isometric training
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2
Q

Types of aerobic training?

A
  • continuous/uniform
  • fartlek
  • long interval
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3
Q

Types of anaerobic training?

A
  • developing power through resistance/weight training
  • plyometrics
  • short interval
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4
Q

Types of flexibility training?

A
  • static
  • dynamic
  • ballistic
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5
Q

Types of skill training?

A
  • drills practice
  • modified and small sided games
  • games for specific outcomes (eg. decision making, tactical awareness)
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6
Q

Main aim of strength training:

A

Increase the maximum force that a muscle group can generate

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7
Q

Types of strength:

A
  • absolute strength: the maximum weight that can be lifted in one force
  • power: the ability to exert maximum force in a short period incorporating speed and strength
  • endurance strength: the capacity to exert force over an extended period of time
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8
Q

Muscular contractions used in strength training:

A
  • Isotonic: force against external load that remains constant throughout movement
  • Isometric: force performed at constant angle against immovable load
  • Isokinetic: tension is developed in a muscle through entire range of motion
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9
Q

How can strength/resistance training be effective?

A
  • incorporate the progressive overload principle
  • incorporate a valid and reliable program that targets specific areas
  • have sufficient work/rest periods
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10
Q

Define resistance training:

A

Form of strength training where each muscular effort is opposed by a specific resistance through the use of elastic resistance or hydraulic resistance

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11
Q

Describe elastic resistance training:

A

Uses bands which works as resistance through stretching the band further.
As the band is not restricted to one movement, it allows for a diverse range of exercises and is able to target specific muscle groups and better mimic movements in the sport.
The athlete may increase strength levels and muscle hypertrophy through increasing the resistance of the bands determined through the different colours.

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12
Q

Describe hydraulic resistance training:

A

This training method is where equal resistance is provided throughout the whole range of motion in the form of machines.
Training for specific movements is limited as these machines only allow concentric contractions to occur.
Beneficial in rehabilitative exercises as resistance corresponds with athletes strength and therefore is safe. However machines are costly and therefore access is limited.

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13
Q

Describe weight training:

A

Weight training uses set repetitions and specific units of weight to create progressive resistance, ultimately strengthening muscles.
This may be in the form of dumbbells or weights.
With weight training, risk of injury is increased due to the stress applied through muscles through the concentric and eccentric contractions.
Generally, for muscles to achieve optimum growth, repair and recovery, 48 hours of rest is recommended.

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14
Q

The major aim of strength training using plates and dumbbells is to undergo muscle hypertrophy. How is this achieved?

A

Through overload techniques:
Such as: Pyramid training: practice of increasing resistance up to the optimal weight and then decreasing repetitions > bench presses increasing in weight then decreasing in reps to reach optimal resistance

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15
Q

Describe isometric training:

A

Where resistance is fixed and remains so regardless of the amount of effort - eg wall sit.
This training is convenient as it can be performed anywhere with minimal to no equipment required, regarded as simplistic and easy to perform.
Unsuitable for training in sports as static contractions rarely occur and also principle of specificity cannot be applied as this training restricts certain joints and muscles.

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16
Q

Types of aerobic training:

A

Continuous/uniform
Fartlek
Long interval

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17
Q

Describe continuous/uniform training:

A

Sustained, enduring and of moderate intensity (~70-80%) and used to improve cardiovascular endurance, local muscular endurance and overall aerobic capacity.
Overtraining is a major risk of continuous training and therefor appropriate resting periods are required.
To improve max VO2, high intensity continuous training is required to develop lactate tolerance (above 90% of MHR)

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18
Q

Describe Fartlek Training:

A

Involves varying speeds and intensities where the athlete varies their pace and possibly also terrain and intensity. This is through a uniform paced exercise, interspersed with short sprints and returning to a steady state to recover.
Beneficial in increasing max VO2 as athlete is maintaining a uniform pace as well as increasing their pace in intervals and training their anaerobic thresholds and recovery rates.
Well suited to sports with varying intensities eg. Soccer

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19
Q

Example of fartlek training:

A

Run for 2 minutes, 30 seconds jog recovery > repeat 8 times

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20
Q

Describe long interval training:

A

Involves periods of high speed intensity followed by periods of rest to develop aerobic capacity.
Each exercise interval would typically be 2-5 minutes with 30s to 2 minutes rest and repeated 4-8 times.

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21
Q

Types of anaerobic training (targets power and speed)

A
  • developing power through resistance/weight training
  • plyometrics
  • short interval
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22
Q

How is power developed through resistance/weight training?

A

Through movement which is performed explosively and quickly causing recruitment of fast twitch muscle fibres eg. Fast squats

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23
Q

Describe plyometrics:

A

where muscles exert maximum force in short intervals of time eg. jump squats

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24
Q

Describe short interval training:

A

Alternate bursts of intense activity followed by periods of rest to enable restoration of ATP.

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25
Q

Types of flexibility training:

A
  • static
  • dynamic
  • ballistic
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26
Q

Define static stretching:

A

Where muscle is gradually lengthened and held in that position for a period of 10-30seconds.
Often used in cool down and rehab sessions and is safe and convenient.
Eg. Sit and reach

27
Q

Define dynamic stretching:

A

Making slow controlled movements through full range of motion.
Effective in raising muscle and core body temperature.
Eg. Rotating arms in circles

28
Q

Describe ballistic stretching:

A

Repeated movements such as bouncing to gain extra stretch and practiced mainly for skilled athletes.
Potentially dangerous as it activates the stretch reflex which prevents muscle fibres from being damaged through over stretching. Must be controlled and executed rhythmically to avoid excessive momentum that would cause micro tears to muscle fibres.

29
Q

Types of skill training:

A
  • drills practice
  • modified and small sided games
  • games for specific outcomes eg. Decision making, tactical awareness
30
Q

Describe drills practice:

A

Players learning physical skills through repetitions of movements which help grasp mental picture of skill
Eg. Passing a footy in a line over 50m

31
Q

Describe modified and small sided games:

A

Fun games organised on smaller modified areas of play and requiring use of same skills in real game.
Mimic game situation and gives player opportunity to execute newly learned skills.
Eg. 5v5 footy

32
Q

Describe games for specific outcomes:

A

Often used to improve specific outcomes to improve elements such as defensive skills, attacking ability targeting opposition weakness, ability to create space and tactical awareness.
Provides opportunity for concentrated practice and decision making within structures that closely resemble game situation.

33
Q

What are the planning considerations for improving performance?

A
  • initial planning considerations
  • planning a training year (periodisation)
  • elements to be considered when designing a training session
  • planning to avoid overtraining
34
Q

What are the initial planning considerations?

A
  • performance and fitness needs (individual and team)
  • schedule of events/competition
  • climate and season
35
Q

Considerations of coaches towards individuals/team to improve performance/develop a training plan?

A
  • age
  • skill level, fitness level
  • goals
36
Q

Structure of a training session:

A
  • training session should be safe, relevant, well balanced between skill and general fitness, allow time for variety and flexibility and recovery
  • coaches must develop athletes technically (skill), physically (conditioning), psychologically and tactically
37
Q

Planning is affected by:

A 
Competition structure 
Phases of competition 
Availability of resources
Motivation and attitudes 
Demands of sport 
Climate
38
Q

How does climate/season affect training programs?

A
  • adverse weather patterns may mean changing training times, length of session and venues (which may need to be booked in advance)
  • acclimatisation mag be incorporated in to physiologically adapt to conditions
39
Q

Describe the post season phase:

A

Phase of physical and mental recovery from training and competition. Training must be performed in this phase to ease efforts in training during pre-season and avoid effects of reversibility.

40
Q

Aims of post season:

A
  • preventing weight gain
  • maintaining fitness and skills
  • recuperate mentally and physically
41
Q

Example of post season training:

A

1 week of complete rest > reduction in training intensity > variation in training > diet modifications to reflect decreased workload > maintenance of strength and flexibility > opportunity to focus on weaknesses

42
Q

Describe pre-season training:

A

Pre-season training usually occurs 6-12 weeks before competition. It is a shift from low intensity, high volume training from post season to high intensity, low volume training enabling athletes to undergo progressive overload and increase maximum capabilities regarding performance.

43
Q

Aims of pre-season training:

A

Increase stamina and mental motivation

44
Q

Aim of in season training:

A

Maintain strength, skill and fitness levels with an increased emphasis on game like skills and strategic development and also practice in competition like situations eg. involving opponents.

45
Q

Define a macro cycle:

A

Long training period that usually lasts 3-6 weeks and varies throughout year depending on phases of competition and training outcomes required

46
Q

Define micro cycle:

A

Smaller blocks within macro cycle which usually lasts 7-10 days

47
Q

Define peaking:

A

Where the athlete obtains maximal performance both physically and psychologically and where tactical and technical preparations are optimal.

48
Q

How do athletes achieve peak performance?

A

Through a sequential and cumulative training program.

49
Q

What physiological factors characterise peak performance?

A
  • good health
  • adaptability to training
  • quick recovery
  • extreme efficiency
  • adjustments to tactical and technical preparations
50
Q

What psychological factors characterise peak performance?

A
  • self confidence
  • high motivation and aspirations
  • greater ability to adapt to success
  • state of mental alertness and activeness for competition
51
Q

What is tapering?

A

Where the athlete reduces aspects of their training sessions to achieve peak performance. This allows the body and mind to have a break from excessive physically activities and to recover from injuries and recharge energy reserves.

52
Q

Benefits of tapering:

A
  • increases in max vO2
  • increases in muscular strength
  • decrease in blood lactate levels
  • healing of minor injuries
  • disappearances of soreness
  • replenishment of glycogen stores
53
Q

Elements to be considered when designing a training program:

A
  • health and safety
  • providing an overview of the session
  • warm up and cool down
  • skill instruction and practice
  • conditioning
  • evaluating
54
Q

Health and safety considerations?

A
  • equipment and facilities > well maintained
  • ensure correct techniques are performed when using equipment
  • warm up/cool down - stretching
  • take into considerations terrain + environment
  • protective measures (sun screen) and equipment
55
Q

Objective of warm up:

A

Prepare athletes physically and mentally for demands of the training session

56
Q

Describe cool down:

A

5-10 minutes cool down to remove waste products and bring body back to resting levels

57
Q

Effective construction should be:

A
  • brief, concise, clear, well-timed, informative
  • constructive
  • specific to skill, game, situation
  • demonstrable
58
Q

Describe evaluation:

A

Is appraisal of performance, feedback after or during cool down. Provides opportunity for coaches and players to reflect on training objectives and performances which allows future sessions to be manipulated.

59
Q

Planning to avoid overtraining:

A
  • amount and intensity of training
  • psychological factors
  • physiological factors
60
Q

Describe overtraining:

A
  • psychological and physiological condition caused by training loads that are too demanding for the athlete to manage
  • may result in further damage to tissues and not enough time to allow it to heal
61
Q

How to prevent overtraining?

A
  • proper nutrition
  • adequate rest and recovery
  • variety
  • not training or as hard with an injury
  • psychological strategies
62
Q

Amount and intensity of training in relation to overtraining:

A
  • amount and intensity needs to align with athletes nutrition, sleep, medical conditions, personal factors and general fitness levels
63
Q

How do athletes train for improved performance?

A
  • strength training
  • aerobic training
  • anaerobic training (power and speed)
  • flexibility training
  • skill training

PDHPE HSC (5 decks)

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