Improving Performance - Critical Question 1.notebook1
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performance? 2.What are the planning considerations
for improving performance? 3.What ethical issues are related to
improving performance
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The two selected will be strength and  aerobic
Heading: How do athletes train for improved performance?  Heading: Strength Training  Strength training is a form of physical exercise  specialising  in the use of varying forms of resistance training.
The main reasons for strength training are: · Control and Stability · Hypertrophy · Maximal Strength · Power · Muscular Endurance
Improving Performance ­ Critical Question 1.notebook
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 Well­planned strength­training programs must consider the individual requirements/differences of individuals. The main variables are: · Repetitions · Resistance (Load) · Intensity · Sets · Order or exercise
> Large to small muscle groups > Fast to slow repetitions > Priority e.g. if your aim in the session is legs, then start 
there. · Lifting Speed · Rests Times · Type of exercise
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 Resistance training comprises varying forms of strength training aimed to increase muscular stability, hypertrophy, strength and endurance by providing a resistance against each muscular contraction. The main types  are: · Elastic Resistance Bands · Hydraulic Resistance Machines · Weight Training
> Dumbbells and Barbells > Weight Plates > Weight­Stack resistance machines  > KettleBells
· Body Weight Exercises · Isometric exercises
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Sub: How training adaptations can be  measured and monitored
· Using a diary to record weight, sets, reps, etc · Perform 1RM tests (each muscle group) · Measure max reps using a consistent weight · Muscle size measurement (Measuring tape) · Take photos over time
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Sub: Identify Safe and Potential Harmful  procedures (not complete) · Back safety - Keep your back straight when lifting and maintain correct
technique. Avoid bending and twisting movements. · Technique – correct lifting technique should always take emphasis over
excessive loads. · Breathing - Don’t hold your breath while lifting weights. Breathing in as
lifting and out as lowering · Equipment - Check all equipment before you use it. Don’t use a piece of
equipment if it seems faulty. · Spotters - Make sure you have someone nearby to ‘spot’ for you (take the
weight from you if needed). · Loads – choose loads that are appropriate to your age, strength and
training needs. Overloads should be set at achievable levels without causing poor technique.
· Warm up and cool down - thoroughly to reduce the risk of injury and return muscles to pre training lengths.
Improving Performance ­ Critical Question 1.notebook
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Activity ­ Create a 1 week strength training for an athlete  who wants develop muscle size. They can train 4 times a  week and would like a split routine
You should include: • Aim of the program • Weekly timetable • Outline who the participant is (ie age, gender, experience) • Exercises and muscle groups involved (page 146 of text may help you) • Intensity of 1RM • Sets • Reps • Rest periods • Speed of Lift
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Heading: Aerobic Training (mostly  revision) Sub: Continuous  Continuous/uniform training can be defined as a steady­state  method of training that lasts no less than 15 to 20 minutes.
Advantages: · Greatly improves the aerobic fitness · Great for the heart and respiratory system. · Good for general weight loss. · Great for general conditioning while returning from  injury.
· Not much equipment is required. 
Disadvantages · Can become boring · While it improves aerobic fitness, it does little for anaerobic fitness. 
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Sub: Fartlek  Fartlek training means ‘speed play’, and refers to training methods that combine continuous training with unstructured intermittent fast bursts of interval training during the session. Advantages ·  More realistic for sporting events, as the intensities are not set. •  A great introduction to higher levels of intensity. •  Improves recovery time between sessions. •  Increases VO2  max. •  Improves the lactate threshold •  Offers training variety with minimal equipment. •  Benefits both the aerobic and anaerobic energy systems.
Disadvantages ·  Can be difficult for untrained athletes. •  Very hard to monitor improvements due to random nature. •  Hard to judge the distance of intervals due to their varied nature. •  If performed too frequently, it can promote overtraining.
Improving Performance ­ Critical Question 1.notebook
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Questions 1. Identify 3 different exercises you could use to develop  strength in the following regions: a) chest b) shoulders c) arms d) back e) anterior leg f) posterior leg g) core
2. Explain why core strength is important for health and  sports performance
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Sub: Long Interval Training
 Long­interval training can be defined as high intensity intervals of  one to five minutes’ duration, interspersed with defined periods of  rest or low intensity active recovery.
Advantages • Both anaerobic and aerobic benefits can be achieved. • Develops the athlete’s ability to change speeds, which is required  in many sports. • Great for developing aerobic capacity and aerobic power. • Helps improve recovery rates.
Disadvantages • Interval training can be very demanding on the body and lead to  injury. • Interval training can cause over­training if not monitored.
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· 12 minute rune
· Laboratory VO2 Max test
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Sub: Safe and Unsafe aerobic training  procedures
Potentially harmful training sessions can occur when an athlete: • attempts to progress too quickly rather than following the overload principle of slow progressions • decides to train with a friend and tries to ‘keep up’ when the session volume or intensity is beyond them • attempts too many ‘hard’ training sessions, as the body doesn’t have time to fully recover, leading to injury or illness  • does not include a warm­up and cool­down in their session.
Improving Performance ­ Critical Question 1.notebook
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Question ­ Copy these training sessions  and outline which type of aerobic training  they are.
1.40­minute run over hilly terrain—sprint up hills and jog on flat  surface/down hills 
2.60­minute cycle, interspersed with 2­minute 80% efforts 3.20 x 100­metre freestyle swims, with 30­second recovery 
(Michael Phelps) 4.6 x 1­kilometre runs with a 1:1 work­to­rest ratio (e.g. 4­minute 
run, 4­minute rest) 5.30­minute golf course run that includes 15 sprints of 30–100 
metres 6.3 x (20­second run/40­second rest for 8 minutes) 7.2­kilometre swim at 75 per cent of maxHR
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Activity ­ Design an aerobic training program  for an athlete of your choice (1 week  program) Remember to include: · the aim of the program · distances · times · type of aerobic training · rest periods (if used) · Intensities
Improving Performance ­ Critical Question 1.notebook
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Heading: Skills Training  Drills are specific exercises designed to improve the  technique and efficiency of the skills an athlete performs.  They allow emphasis to be placed on one aspect of the sport. 
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Sub: Drills Practice
 Drills are predominantly used to practise technical skills, often  in isolation from other aspects of the sport e.g. trapping and  passing (Soccer) They can be conducted in pairs or small  groups. 
 Effective coaches are able to  determine the appropriate level  of difficulty of drill practice sessions in relation to the skill  level of the athlete, and are able  to gradually increase the level of difficulty of the sessions as the  age, experience and skill level of  the athletes increase.
Improving Performance ­ Critical Question 1.notebook
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Sub: Modified and Small sided games  Modified and small­sided games offer an excellent  opportunity for players to have fun, develop the necessary  skills of the game, apply skills within a game­specific  situation, improve tactical awareness and develop the  physical fitness characteristics required to compete in the  sport.
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Sub: Games for Specific Outcomes
 In most instances, these games will primarily be aimed at  improving players’ decision­making abilities, tactical  awareness or fitness. Examples • uneven teams ­ to simulate a player sent off or injured • larger playing area ­ work on cardio • 3 touch soccer ­ passing the ball quickly • small field with small numbers ­ developing counters and  sprinting
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Questions
1. Choose 3 sports and in each sport  select three skills and provide an  example drill for each skill. 
2. Identify safe training procedures for  skills training
3. Provide one example situation in a  real match that a coach could create a  training game to simulate this situation.  Outline the situation and the drill/game
Jan 21­4:43 pm