IP C.Q.2

Question 1

What are the components of initial planning considerations

Answer 1

Competition schedule
Performance and fitness needs (team and individual)
Climate and season

Question 2

Define competition schedule

Answer 2

Knowledge of comp start and end dates.

Question 3

Explain competition schedule

Answer 3

*ensures technical/tactical qualities addressed to ensure optimal performance

*coaches assess training load, fatigue and stress to avoid over and under training

• volume decreases and intensity increases closer to comps

*team sports peak weekly
*individual athlete peak 2 or 3 times a year

Question 4

Example competition schedule

Answer 4

Elite waterpolo player, high stakes comp 1x per week, train with more intensity to peak vs amateur/social athlete may not train at all

Question 5

Define performance and fitness needs

Answer 5

Coaches must understand individual and team skill levels, goals and fitness levels.

Question 6

Explain performance and fitness needs

Answer 6

*coach must address sport-specific individual and team goals regardless of elite or amateur

*individual goals: game sense and tactics, physical fitness
*team goals: tactics and strategies

*elite athletes have higher benchmark of performance

Question 7

Example performance and fitness needs

Answer 7

Elite AFL team, fitness testing is prerequisite to ensure cardiovascular fitness and muscular endurance vs amature AFL team will have varying fitness and skill levels

Question 8

Define climate and season

Answer 8

Planning must take climate into consideration

Question 9

Explain climate and season

Answer 9

*strategies must be put in place to combat effects of weather

*failure to acclimate stresses body and affects performance

*determines environmental conditions in which sport will be played

*elite athletes more likely to travel to different climates vs amateur travels locally to set venues

Question 10

Example climate and season

Answer 10

Elite runner travels to Paris 1-2 weeks in advance to acclimate, whereas armature runner arrives 1hr early to local venue (no need for acclimation)

Question 11

What are the complements of planning a training year

Answer 11

Phases of comp (in season, off season, pre season)

Sub phases (macro + micro)

Tapering

Peaking

Question 12

Define phases of competition (pre, in, off)

Answer 12

Pre: high volume at moderate intensity

In: specific comp calendar, varies between sports

Off: physical recovery from rigours of season

Question 13

Explain phases of competition

Answer 13

*pre: -6-12 weeks
- builds fitness foundation
- general prep phase: weaknesses, fitness base, little focus on strategy and technique
- specific prep phase: energy systems, skill components and patterns of play, high volume gives way to increased intensity

*in: -maintain fitness
-minor comps bring athlete to peak performance
- reduce vol increase intensity
-assess nutrition and fatigue to achieve peak performance and avoid injury

*off: - 3-5 weeks
- overcome small injuries
- active rest (decrease in volume and intensity) to maintain fitness

Question 14

Define sub phases

Answer 14

Macro: long term training frameworks, entire training program

Micro: 7-14 day training plan

Question 15

Explain sub phases

Answer 15

Macro: *prep time before major comp
*overview of long term training
*training specifics (vol + intensity, fitness components eg. strength and endurance)

Micro: *detailed planning allows for specific objectives to be achieved
*detailed info r.e: frequency, intensity and skills
*important to weekly comps

Question 16

Define peaking

Answer 16

Temporary state of optimal psychological and physiological condition

Question 17

Explain peaking

Answer 17

*months of prep
*increase in vol + intensity
*short tapering prior to performance
*combination of physical conditioning, skill execution, strategy + tactics and optimum arousal levels

Question 18

Define tapering

Answer 18

Reduced training load in the lead up to comp to promote peak performance

Question 19

Explain tapering

Answer 19

*replenishment of muscle glycogen
*neuromuscular and metabolic regeneration
*elevation of hormone levels (all depleted during training)
*decrease in training stress for recovery and regeneration

Question 20

What are the components of designing a training session

Answer 20

Health and safety

Overview

Warm up / Cool down

Skill instruction / practice

Conditioning

Evaluation

Question 21

Define health and safety considerations

Answer 21

H&S considerations can prevent injury, illness and poor performance

Question 22

Explain Health and Safety

Answer 22

*environmental factors, clothing, medication and PPE

*heat, cold, wind, humidity and rain can impact performance

*clothing, apparel and medication used to counteract effects of weather conditions

Question 23

Example health and safety

Answer 23

Sunscreen sunglasses hats and hudration to prevent hyperthermia

Question 24

Define overview

Answer 24

Explanation of what is to be expected during the session at the beginning (teams)

Question 25

Explain overview

Answer 25

*aligns coach intentions and player expectations *outline specific goals, record absences, assessment of injuries

Question 26

Define warm up cool down

Answer 26

WU: elevates core temp, preps body (physiologically and psychologically) for training/comp CD: decreases core temp, reduces neural and physiological state of body after training/comp

Question 27

Explain warm up cool down

Answer 27

WU: *first part of training *active movement (from low to moderate to sport specific intensity) *covers all muscle movements specific to chosen sport CD: *low intensity activity and static stretching *removes lactic acid * speeds recovery * promotes muscle relaxation * reduces soreness * relaxes athlete

Question 28

Define skill instruction and practice

Answer 28

SI: delivery of knowledge from coach to player P: drills and activities to develop skill execution

Question 29

Explain skill instruction and practice

Answer 29

SI: *requires organisation and communication skills *brief simple and clear * immediate and positive feedback * demonstrate P: *rehearsing skill of that sport *drills develop specific skills * skill development should be basis of training session *increase in skill execution = improved performance

Question 30

Define conditioning

Answer 30

Integral part of every session

Question 31

Explain conditioning

Answer 31

*Short fitness element following warm up *do not overemphasise as fatigue will affect concentration and performance *fitness needs should be addressed through modified games and skill drills *improving ability to execute skills under fatigue enhances performance

Question 32

Define evaluation

Answer 32

Appraisal after training and cool down, coach and players report on value of session

Question 33

Explain evaluation

Answer 33

*address performance outcomes (goals/how they were achieved) *address punctuality *give players a chance to express opinions *allows coaches to plan and implement activities that will improve performance in future sessions

Question 34

What are the components of planning to avoid overtraining

Answer 34

Amount and intensity of training Physiological considerations (lethargy and injury) Psychological considerations (loss of motivation) RHS of syllabus

Question 35

Define amount and intensity of training

Answer 35

Overtraining is caused by too much training so amount and intensity of training should be adjusted

Question 36

Explain amount and intensity of training

Answer 36

*some have lower stress thresholds and may show signs of overtraining when others don’t *intensity levels vary *volume adjusted by manipulating frequency and duration of sessions

Question 37

Define physiological considerations (lethargy and injury)

Answer 37

L: feeling of slowness, tiredness and lack of energy I: result of excessive training load

Question 38

Explain physiological considerations (lethargy and injury)

Answer 38

L: *unable to train or perform to best ability *gradual deterioration of performance *concentration and focusing skills diminished I: *volume may cause overuse injuries * s&s of overtraining: chronic muscle soreness, chronic fatigue, increases incidence of injury e.g runners and shin splints

Question 39

Define psychological considerations (motivation)

Answer 39

The most important psychological consideration is motivation or lack of it

Question 40

Explain psychological considerations (motivation)

Answer 40

*result of overtraining is loss of enthusiasm (motivation) for training and competitive desire *potential mental health issues *negative impact on performance and health *s&s: nervousness or anxiety, lack of desire to perform, irritability or anger

Question 41

What are the RHS syllabus questions for planning to avoid overtraining

Answer 41

How much training is too much? How do you identify an overtrained athlete? What do you do if you identify an overtrained athlete? How can overtraining be avoided?

Question 42

How much training is too much?

Answer 42

Variations in vol:intensity stem from: age and experience, fitness, injuries, psychological factors (anxiety) and environmental factors (climate)

Question 43

How do you identify an overtrained athlete?

Answer 43

*ID psychological and physiological symptoms *decrease in training effort and performance

Question 44

What do you do when you ID an overtrained athlete?

Answer 44

Reduce vol/intensity, decrease # of sessions, active rest

Question 45

How can overtraining be avoided?

Answer 45

Periodised training plan, proper nutrition and hydration, rest/recovery, use phychological strategies (mental rehearsal, relaxation)