PE Opt 2: Improving Performance Flashcards
(14 cards)
How do athletes train for improved performance?
Strength training
Strength training is a general term that encompasses all types of exercise designed to improve strength and increase muscle size
Types of strength training
- Resitance traning eg, elastic, hydraulic
- Weight training, eg plates, dumbells
- Isometric training
Define/Describe
Resistance Training
Resistance training is a form of strength training where each muscular effort is opposed by a specific resistance. The resistance or opposing force can be generated in a number of ways, but application of isotonic measures such as use of hydraulic or elastic forces are the two most popular.
Define/Describe
Types of resistance training
- Elastic > using bands to improve strength, through tension that is generated and increased when the band is stretched. Muscle is strengthened through full ROM, particularly at the ends of the movement.
2.Hydraulic resistance equipment > is designed to generate resistance both through cylinder adjustments and in response to speed of movement. The faster the movement is executed, the greater is the resistance that will develop.
- Examine how methods best suit specific performance requirements
Resistance training
-Elastic
-Hydraulic
Elastic
(+) Versatility, portability adaptability to range of movemetns
(+) Muscle isolation
(+) Inexpensive
(-) Least durable equipment type (regularly discarded if torn or worn)
Hydraulic
(+)Provides resistance in both phases of movement (eg. pushing + pulling)
(+)Can be used in a range of programs (e.g. circuits, cardio and anaerobic training)
(+)Water hydrualics can be a low impact alternative
(-)Equipment may be limited to commerical gyms and expensive for home use
Define/Describe
Weight training
Weight training is a form of strength training that uses set repetitions and specific units of weight to create progressive resistance, ultimately strengthening muscles. Free weights (barbells and dumbbells) or weight training machines (for example, Nautilus) are used coupled with a range of specialised techniques and unique exercises designed to overload muscles and enhance adaptations. The body’s own weight can also be used as a form of weight training, such as in push-ups and pull-ups on a high bar.
Define/Describe
Types of weight training
Plates> plates ancored to barbells comprise free weights. The weight of the barbell can be set to the exact load required.
Dumbells>a weight consisting of 2 discs attached to a short bar made fo lifting with 1 hand
-Examine how methods best suit performance requiremetns (+/-)
Weight training
-Plates
-Dumbells
Plates
(+) Weight can be set to the exact load, ensuring that the overload principle is implemented and resistance is gradual and progressive
(-)Safe use of heavy weights require spotters
(-) Full ROM is required for muscle recruitment to be maximised
Dumbells
(+)Versatility
(+)Can be used to develop and isolate small muscle groups eg.wrist
(+) Important in rehab of a specific joint/muscle
(-)Improper use can place stress on the joint
Define/Describe
Isometric training
Isometrics>During isometric training (or static training), muscles develop tension but do not change in length. In isometric training, the resistance is fixed and remains so regardless of the amount of effort. e.g. pushing against a wall
- Examine the methods (+/-)
Isometric training
Isometric training
(+)Minimal equipment
(+) Helps overcome weaker ‘sticking points’
(+)Valuable in rehabilitation
(+) Can be performed in a variety of places
(-) Does not increase strength through full ROM
(-)Causes rise in blood pressure
(-) Harder to measure progress
Resistance training exercise examples
-Elastic
-Hydraulics
Elastic
-Lateral band walks
-Resistance band squat to press
Hydraulic
- Chest press
- Leg press
- Aqua squats
- Pool pushups
Weight training exercise examples
-Plates
-Dumbells
Plates
-Barbell Squat
-Barbell Bench press
Dumbells
-Lateral raises
-Military press
Isometric training examples
-Isometric training
Isometric training
-Wall sit
-Glute bridge
-Plank
-Identify safe & potentially harmful training procedures
Safe & potentially harmful training procedures
- Use only safe and well maintained equipment
- Warm up before strength traingin
- Choose exercises appropriate to skill level
- Use spotters for difficult lifts
- Ensure controlled movement execution avoid cheating
- Don’t hold you breath, exhale at point of greatest exertion
