Download HSC Option 4: Factors IMPROVING Performance

HSC Option 4: Factors IMPROVING Performance
This option module builds upon understanding developed in the HSC core module Factors Affecting Performance. In this
module, students pay particular attention to approaches for the physiological and psychological preparation of athletes.
Students will experience and analyse a variety of training methods and investigate the application of these methods to
specific events. The impact of competition on performance and the considerations for a coach seeking to improve the
performance of athletes are also examined.
How do athletes train for improved performance?
Students learn about:

training for strength
 exercise design for major muscle groups
 types of resistance training (isotonic,
isometric, isokinetic)
 overload techniques, e.g. forced
repetitions, pyramid sets
 training for power and speed
 effects of training on the anaerobic energy
system
 power and speed development
 resistance training for power and speed
events
 plyometric training
Students learn to:
 examine the key features of each form of resistance
training
 design a resistance training program to improve
power and speed and endurance. Highlight the
important features of each program by
investigating recommended:
 number of sets
 number of repetitions
 weight
 compare the value of plyometric training with that
of other power training approaches
 understand the effects of training on the aerobic
and anaerobic energy systems
 examine Max VO2 test results by participating in a
test designed for this purpose. What do the results
explain about endurance performance?
 training for flexibility
 types of flexibility training and the
specifics of performance
 contraindications for flexibility training
 design and implement a flexibility training session
 examine various forms of flexibility training by

 training for skill and improvement
 variety of practices/drills.
 analysis of technique, e.g. video analysis,
observation skills
 technique correction.
considering questions such as:
 which type of flexibility training is best suited to
specific events?
 what are the contraindications of the different
forms of flexibility training?
plan skills practice for a specific activity and
present them in a small-group skill development
session
 examine case studies of training methods of elite
performers by investigating questions such as:
 how do performers in similar events vary in
their training?
 how do the specific requirements of an event
influence training?
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Key Words
Resistance
……………………………………………………………………………………………
Strength
……………………………………………………………………………………………
Hypertrophy ……………………………………………………………………………………………
Isotonic
……………………………………………………………………………………………
Isometric
…………………………………………………………………………………………….
Isokinetic
…………………………………………………………………………………………….
Overload
…………………………………………………………………………………………….
Power
…………………………………………………………………………………………….
Plyometric
…………………………………………………………………………………………….
Endurance
…………………………………………………………………………………………….
Maximal
…………………………………………………………………………………………….
Maximal oxygen uptake
…………………………………………………………………………….
Submaximal …………………………………………………………………………………………….
Dynamic
…………………………………………………………………………………………….
Static
…………………………………………………………………………………………….
Active
…………………………………………………………………………………………….
Passive
…………………………………………………………………………………………….
Contraindicated
…………………………………………………………………………………….
T
raining ensures superior physical performance because it improves……………………………
……………………………………………………………………………………………………
 training for strength
Strength or resistance training works to develop force or speed of muscle contraction. An
individualized program aims to develop one or more of endurance, strength, power, body bulk and / or
muscle tone.
To be effective it must be exercise specific, use the overload principle and involve progressive
resistance.
There are 4 types of strengtho Absolute strength- maximum force.
o Relative strength – maximum force relative to person’s weight.
o Strength endurance – ability to withstand fatigue
o Strength speed / power – apply force quickly.
Which type do you think is most needed in team sports? Explain.
……………………………………………………………………………………………………………
Which would be useful for a front row forward? Explain.
……………………………………………………………………………………………………………
Which one would be most needed by a marathon runner? Explain
……………………………………………………………………………………………………………
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 exercise design for major muscle groups
A muscle that is worked repetitively close to its capacity (…………………………..) will gain
strength. Varying the resistance (……………….) speed, repetitions, sets and rest the required muscle
fibres (…………………………..) are developed.
Guidelines –
o appropriate level ( not competitive)
o adequate warmup / cooldown
o correct form
o use record cards
o breathing in on lift, out on lower; don’t hold breath.
o Smooth action.
o Start with large muscle groups then move to specific exercises.
What are the names of the following exercises and which major muscle group is being targeted? Name
a different exercise that can also target this area.
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 types of resistance training (isotonic, isometric, isokinetic)
 examine the key features of each form of resistance training
o ISOTONIC Training
This is the traditional method where muscle length is moved though the full range of motion.
cheap, easy, can be done without weights (accessible)
resistance varies and is not maximal for the whole range of motion.
General strength is made by 8 – 12 RM, 3 – 4 sets, slow / moderate, 3 x / week, rest days.
……………………………………………………………………………………………………………
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o ISOMETRIC Training
In this exercise the muscle length is unchanged (i.e. held) and it should be 6 – 8 reps of 6 seconds, 4 -5
x / week and performed at an angle where strength is needed.
minimal equipment, overcomes weak points, simple, useful for rehabilitation, anywhere.
full ROM is not developed, increases blood pressure, no speed/endurance, can’t be measured.
o ISOKINETIC Training
This involves specialised machines that vary resistance depending on joint angle.
most beneficial as develops strength over full ROM, significant benefit in rehab.
expensive, requires sophisticated equipment, often not specific to competition requirements.
 overload techniques, e.g. forced repetitions, pyramid sets
Specific techniques involving high intensity can be used by advanced weight trainers to stress
particular muscle groups. They are..
o BLITZING – bombard specific muscle
group until completely fatigued (stuffed)
using a variety of exercises.
o CHEATING – uses other muscles to
help with lift (i.e. poor form). Only for
advanced weight trainers.
o SUPER SETS – no rest period with 2 +
exercises targeting same group. Max.
weight low reps.
o PYRAMIDING – resistance is increased until
peak is reached with decreasing reps. Once
fatigued decrease resistance + increase
reps
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o REVERSE PYRAMIDING –
resistance is progressively decreased to
permit increasing reps to fatigue.
o FORCED REPETITONS - ‘spotters’ help lift
through sticking point (weakest) so full ROM
with heavy resistance.
o NEGATIVE REPETITIONS – ‘spotters’ help
lower after lifting too heavy a weight into
position.
 training for power and speed
The energy systems being targeted are the ATP / PC and Lactic Acid or …………………………….
so the athlete can hit harder, jump higher and throw further.
 effects of training on the anaerobic energy system
Training, including resistance training, which simulates what is required in the performance
(……………………………………………) will develop the capacity of the fast twitch fibres. In
response the muscle fibres enlarge and increase in strength (…………………………………..).
 power and speed development
Power is the explosive aspect of strength and is developed by improving speed of coordinated muscle
contraction and to a lesser extent, maximum strength. Since power = …………………………… then
overloading one element will develop power. (NB time is decreased to increase load). In most sports
power is more important than maximum strength. Using plyometrics and ballistic style movements,
power will be developed best at 75%of max. strength, 4 – 6 sets, 6 – 10 reps and 5 minute rests with a
3 – 4 day taper before competition.
Speed is the greatest velocity that a limb or whole body is moved, an implement is projected, reaction
is made or the number of times of these things including acceleration. Speed needs to be developed,
modified and learned, not just doing the skill faster. The athlete’s characteristics of muscle elasticity,
fibre-type, biomedical responses, energy system, nervous system and will power will determine speed
development. Specific practices should start at 75% then go to 100% (by adding pulling-type activities
or throwing lighter implements), have lengthy recovery time and minimum reps over variable
distances)
 resistance training for power and speed events
Development of fast-twitch fibres occurs when exercises are performed at speed and closely resemble
the sporting action.
It shouldo 5 – 10 RMs (60 – 75%
max.)
o 3 – 4 sets
o Fast
o 5 min. rest
o 3 – 4 days / week.
What sports / actions would benefit from this squat done fast?
……………………………………………………………………
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 plyometric training
This is a special range of exercises that ‘program’ the muscle fibres to contract quickly. Muscle is
stretched rapidly with an eccentric contraction resisting body weight and gravity (preloaded ) before
it is immediately shortened with a concentric contraction, leading to elastic recoil and a more forceful
contraction.
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Upper Body
Lower Body
 compare the value of plyometric training with that of other power training approaches
PLYOMETRICS
OTHER (hydraulic, pin-loaded, free weights
best potential to develop power esp. when
combined with others, poor form more likely
Easier to maintain good form, can measure
progressive overload, can reach max. strength
greater injury risk as involves free motion,
need strong core and good flexibility, not
recommended for aged / injured., can’t measure
resistance overload easily
May not develop full ROM, often not skill
specific, difficult to control free weights at end of
action when done fast.
o
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Further safety considerations include:
Age - low-intensity and low-volume only for athletes under the age of 13 or for athletes who
squat less than 1.5 times their bodyweight.
Surface - some degree of softness is needed. Gymnastics mats are ideal, grass is suitable. Hard
surfaces such as concrete should never be used.
Bodyweight - athletes who are over 240 pounds (109 kg) should be very careful and lowintensity plyometric exercises should be selected.
Technique - most importantly, a participant must be instructed on proper technique before
commencing any plyometric exercise. They should be well rested and free of injury in any of
the limbs to be exercised.
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 training for endurance
The energy system being targeted is the ………………………………… so the athlete can hit more
times, jump for longer and throw repeatedly. Aerobic training results in improvements in the muscles,
as well as the cardiovascular, respiratory and nervous systems.
 effects of training on the aerobic energy system
Endurance training makes the body adapt and improve its oxygen delivery system, cell functioning and
energy transfero fuel storage + utilization - ↑haemoglobin, myoglobin, ability to use fat, storage of ATP + PC,
glycogen storage and its use.
o Oxygen transport at rest - ↑heart size, stroke volume and cardiac output; ↓heart rate
o Oxygen transport at max. exercise - ↑oxygen uptake, cardiac output, stroke volume
o Respiration - ↑efficiency
o Also- ↑muscle size, strength + power, muscle elasticity, mitochondria; ↓body fat.
 resistance training for endurance events
The main training methods used are interval training, continuous training (covered in core 2) and
resistance training. To be effective resistance training must use less resistance (………………….) and
more repetitions which will increase max. VO2, tolerance to lactate and carbohydrate sparing.
It should be: 15 – 30 reps max, 3 – 4 sets, moderate speed and 3 – 4 x / week.
 measuring training effect (Max VO2)
There are many tests that measure Max VO2.
o LABORATORY- Ideally the O2 is actually measured entering and leaving
the lungs for a very accurate measure using sophisticated laboratory
equipment.
o SUBMAXIMAL- Usually the effect of running, cycling on heart rate is use
to calculate how much O2 is being used by the muscles such as the bicycle ergometer test.
These are submaximal tests.
o FIELD TESTS such as the 12 min. run or multistate fitness test (…………..) are used for large
numbers.
 design a resistance training program to improve power and speed and endurance. Highlight
the important features of each program by investigating recommended:
 number of sets
 number of repetitions
 weight,
Your assessment task should have included resistance training for these 2 elements.
 examine Max VO2 test results by participating in a test designed for this purpose. What do
the results explain about endurance performance?
TEST :
DESCRIPTION :
Was this a submaximal or maximal test? Why?
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 training for flexibility
The range of movement around a joint must be developed safely to avoid
the stretch reflex (see Core 2) by being slow, controlled and sustained.
Dynamic flexibility is that involving motion while static flexibility is
motionless. It is limited by the structures in and around a joint – bones,
tendons, skin.
How flexible are you?
Based on the Flexibility Screening Test my flexibility can be evaluated as ……………………………
……………………………………………………………………………………………………………
…………………………………………………………………………………………………………….
 types of flexibility training and the specifics of performance
There are 4 main types –
o STATIC: stretch slowly to safe limit. Useful for rehabilitation and inexperienced.
o BALLISTIC: This is used by athletes training for athletic events involving explosive actions
such as hurdles, boxing and gymnastics. Must be done by experienced athletes after sound
warmup and in a controlled and smooth manner. Potentially dangerous, needs supervision.
o PNF (PROPRIOCEPTIVE NEUROMUSCULAR FACILIATION): This cycle of stretch,
isometric contraction for 6 – 10 seconds, then stretch and relax for 5 seconds is aimed at
‘switching’ off the stretch reflex. Very effective and safe. Often uses a partner.
o ROM (……………………………………) smooth repetition of types of movements required
in the game which is usually used in exercise classes and loosening up before a game.
 contraindications for flexibility training
Contra = against, opposite, undesirable
Indicate = to show the way, to provide direction
Contraindicate = the provide direction on what is undesirable or unwanted.
Some exercises used commonly in flexibility training may be ineffective and worse, dangerous.
There are 4 extreme movements which are contraindicated because they can cause pinched nerves,
disc compression, squeezed arteries, lower back pain and overstretched ligaments.
If a flexibility movement involves one or more it should be avoided (or done with care if needed for
specificity).
o HYPEREXTENSION: standing toe touch, full back arch.
o HYPERFLEXION: knee pull to chest, deep knee bends.
o EXECESSIVE TWISTING: esp. to hinge joints.
o JOINT IMPINGEMENT: small rotations about a joint.
Also there should be no extreme movement, excessive load, excessive repetition or imbalance.
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 design and implement a flexibility training session
 examine various forms of flexibility training by considering questions such as:
 which type of flexibility training is best suited to specific events?
 what are the contraindications of the different forms of flexibility training?
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 training for skill and improvement
Being fit is no good if you fumble all of the time!!
 variety of practices/drills.
Skill practices must be challenging, start with the athlete having a clear picture of the skill, have clear
teaching points, and feedback. The coach must determine the purpose of the drill, number of people,
their skill level, equipment, setup, time and expected level of performance.
There are a variety of practices / drills which often focus on different parts of the competitive
experienceo INDIVIDUAL SKILL DEVELOPMENT- most common; involves basic skill practiced
individually or in pairs with increasing speed, control, links and pressure.
Draw a simple skill drill. Sport: ............................. Skill:...................................................
→ movement of ball etc.
o MINOR GAMES: fun games on smaller modified areas of play; focus on particular skills,
involving repetitive practice. E.g. 10 passes, Corner Ball, Basketball Baseball, Whacko.
o PHASE PRACTICE: repetitive practice of specific part of game under game conditions. E.g.
centre pass (Netball), ball up (AFL), lineout (RU)…………………………………………….
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o FUNCTIONAL PRACTICE: to improve skill level of a particular player who have a special
function in the game. E.g. shooter (Netball), pitcher (Baseball), ball carrier (Basketball), ……
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o SMALL GAMES: same as major game but with fewer players. E.g. 3 on 3 (Basketball), 5 v 5
(Hockey), allows all to be actively involved for longer, can also impose skill restrictions to
focus on weaknesses.
 analysis of technique, e.g. video analysis, observation skills
To provide relevant instruction and feedback a coach requires good skills of
observation and analysis. They must know the correct technique and how to draw out
the best in the athlete, especially if there in a small component that needs correction.
A good method of analysis is using video as slow motion will allow the coach to spot
flaws with his trained eye. Photographs, biomechanics and match report sheets / stats
will also help.
 technique correction.
Corrections will be needed if the coach perceives the athlete can perform the skill better.
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 examine case studies of training methods of elite performers by investigating questions such
as:
 how do performers in similar events vary in their training?
 how do the specific requirements of an event influence training?
CASE STUDIES
SPORT:…………………………………………….
TRAINING PROGRAM
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SPORT:…………………………………………….
TRAINING PROGRAM
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