Improving Performance

Question 1

Methods of training Terminology

Answer 1

Isotonic Strength Training: The muscle develops tension and there is a shortening or lengthening of the muscle fibres.

Forced Repetitions: The athlete performs a number of reps to the point of fatigue and then performs one or two more reps with the aid of a spotter.

Plyometrics: Training that involves jumping and bounding exercises

Tapering: Where the athlete reduces the amount of training prior to competition

Sit Ups: An exercise that can be used to measure strength training

Flexibility: Helps to improve the biomechanical efficiency of the muscle

Post Season Preparation: This phase of competition is concerned with injury treatment, rest and recovery

Goals: Designed to optimise team performance

Skill Practice: The longest component of a training session

Organisation: An important component of being a successful coach

Acclimatisation: Training in climatic conditions similar to which you will compete

Relaxation Techniques: Done by the athlete to reduce anxiety or tension

Overtraining: Lethargy, loss of motivation, and injury can be caused by this

12 minute run: A test designed to measure aerobic endurance

Pyramid Training: With each set performed, the resistance is increased and the number of repetitions decreased

Maximum Oxygen Uptake: The greatest amount of oxygen that can be utilised by the body per minute of exercise

Question 2

What is strength and strength training?

Answer 2

Strength is the ability of a muscle or group to exert force against a resistance.
A type of training that aims to develop muscular endurance, general strength, power, body bulk and muscle tone through resistance. (Fixed weights, free weights and hydraulics.
Two main programs:
1. Isotonic programs: muscle under tension with change in muscle length.
2. Isometric programs: Muscle under tension but no change in muscle length.

Question 3

Definitions of strength training

Answer 3

Repetitions:The number of times an exercise is repeated without rest
Repetition Maximum: The maximum weight that can be lifted a specified number of times. For example, 1 RM equals the maximum weight that can be lifted only once; 8 RM equals the maximum weight that can be lifted eight times.
Set:A number of repetitions done in succession; for example, one set equals 10 repetitions
Resistance:The weight or load
Rest:The period of time between exercises, sets or sessions
Periodisation:The process of varying the training load over discrete periods of time.

Question 4

Strength training programs to be effective need to include:

Answer 4

• Be exercise specific: that is, adaptations will occur 
only in the parts of the body that are stressed by the exercise. Weight training is highly specific. For example, biceps development will generally have little effect on an athlete’s running ability. 

• Employ the overload principle: that is, the individual is loaded beyond normal requirements 

• Use progressive resistance: that is, resistance is increased as adaptations occur.

Question 5

Strength training safety

Answer 5

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.

• a level that is appropriate to each individual, with competition being discouraged
• adequate warm-up and cool-down phases, including considerable emphasis on stretching
• focus on major muscle groups
• developing correct technique and form to avoid thetransfer of load to other muscle groups, increasing the weight and the risk of injury
• using high repetitions and moderate loads early in the program and not increasing resistance increments too quickly to reduce injury
• checking that equipment is suitable and is adequately maintained
• ensuring that bouncing movements are avoided
• using a spotter

Question 6

Elements of a training session

Answer 6

Health and safety considerations: 
•	Injury prevention
•	Protective equipment
•	General equipment
•	Apparel
•	Environmental hazards
•	Illnesses

Providing an overview of the session to athletes (goal-specific)
• At start of training session
• Set down expectations so all are clear
• Record absences
• Injury assessments
• Discuss past performance
• Outline goals and specific tactics

Warm up and Cool Down
• Phase 1: general body warm-up until the body sweats.
• Phase 2: Stretching to ensure muscle groups are extended beyond the range required for the sport
• Phase 3: Callisthenics: general body warm-ups involving large muscle groups, specific to the game.
• Phase 4: Skill Rehearsal: Practice of routines and movements used later in the game

Skill Instruction and Practice
Should be:
• Brief: concise and factual info to allow more time for practice.
• Well-timed: use words when the impact will be greatest. Give feedback when it will be most useful.
• Specific: instruction should be specific to the sport
• Constructive: Focus on positive points of improvement as well as negative.
• Clear: no misunderstanding of information and encouragement of questions.
• Informative: all information must be relevant.
• Demonstrable: instruction supported by a visual aid to make the instructions clearer.

• Come up with a method to apply the skill, appropriate to the sport.

Conditioning
It is important to identify the fitness requirements for each athlete and design suitable conditioning exercises within the training sessions for that sport.
This means targeting weaknesses and applying different activities that are relevant and effective in both improving and enhancing performance in relation to the sport.

Evaluation
carried out during and after the cool-down phase and involves coaches and players reporting on the value of the session. This includes reflection on performance as well as recognising goals achieved and how to further improve. This can help to enhance future training sessions and therefore game performance in the future.