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Personal Development Health
and Physical Education
HSC Enrichment Day
2014
Option 4
Improving Performance
Strength Training
The common definition of strength training is:
"the ability to exert a force against a resistance".
i.e. a method of improving muscular strength by gradually
increasing the ability to resist force through the use of free
weights, machines, or the person's own body weight.
There are 3 main types of strength training:
1. Resistance eg. elastic, hydraulic
2. Weight training eg. plates, dumbbells
3. Isometric
Strength Training - Resistance
Elastic:
As the elastic band is stretched, the resistance
increases. This resistance provides a progressive
stimulus to the muscle to build strength. Elastic
resistance training (ERT) can work single or multiple
joints at one time, making exercises more functional
and efficient .
Hydraulic:
Creates resistance by moving fluid through cylinders. It
provides a resistance to movement that is equivalent to
the force that is exerted. The harder you push/pull, the
greater the resistance you experience. The exercises
performed on hydraulic equipment are performed at a
constant speed .
Strength Training - Weights
Plates: Weight equipment features stacked weight plates
to create the resistance, which is determined by placing a
pin in the weight stack at the desired weight amount.
Dumbbells: Do not constrain users to specific, fixed
movements. Athletes move the weight in the same
direction to which they are moving.
Strength Training - Isometric
This type of strength training gives a fixed amount of
resistance depending on the force exerted by the muscle.
This strengthens the muscles at the specific joint angle
wherein the isometric exercise takes place.
Strength Training – Safe and Potentially
Harmful Procedures
Some exercises can cause damage to bones,
muscles & surrounding tissues, make it more
likely that you will injure yourself or worsen a
pre-existing injury or medical condition. Avoid
bouncing while stretching, touching your toes,
full squats, sit-ups & double leg raises. They
can all cause injury.
Planning a Training Year
Phases of Competition
There are 3 phases of competition
1.
The preparation
phase
(pre-season)
2.
The competition
phase
(in-season)
3.
The transition
phase
(off-season)
Combined, the 3 phases are called a macrocycle i.e.an annual
plan that works towards peaking competition
Planning a Training Year
Periodisation
Pre-season
• building an aerobic base for an endurance athlete
• learning rules and regulations
• working on the proper form /skill to be more efficient
In-season
• this phase is structured around the competition
calendar
• leads up to the main competition with specific
tests/drills
• this phase ends with the taper and the competition.
Off-Season
• a regeneration phase lasting 3-6 weeks
• is characterised by a decrease in training loads.
• care is required in this phase to avoid excessive detraining and loss of conditioning
Periodisation is the method of organising the training year into phases
where each phase has its specific aims for the development of the athlete.
Sprint
Athlete
Preparation
Phase
Develop maximal strength. The more
force a muscle can produce, the more
potential there is for greater power &
speed. Strength training should be nonfatiguing & low intensity.
Competition
Phase
Strength is converted into explosive
power. A focus of maintaining the
strength gains of the preparation phase.
Transition
Phase
Active recovery and regeneration.
Muscle balance issues are addressed.
Link various strength training methods
to each phase of competition.
The Use of Drugs for Strength
Two main
types of
drugs
Anabolic steroids are drugs which are derived from
testosterone, which is a male hormone.
Human growth hormone (HGH) enhances athletic
performance as it promotes physical development,
stimulating the liver to produce growth factors.
Reasons for
drug use in
sport
Anabolic steroids helps athletes increase muscle
size & strength. Athletes also claim it reduces body
fat and recovery time after injury.
Human growth hormone (HGH) enhances
metabolism and muscle building at the same time,
leading to better body composition.
Illegal to use
Both drugs are on the
“banned” list in sport
The Dangers of Drugs for Strength
Focus Question:
Explain the dangers associated with the use of anabolic steroids and
Human Growth Hormone (Adapted 2008 HSC exam, 3 marks)
•
•
•
For Females:
Deepening of voice
Excessive hair growth
on face and body
Abnormal menstrual
cycles
•
•
•
For Males:
Shrinking testicles
Sexual side effects
(reduced sperm
production, impotence,
libido disorders)
Breast growth
General Dangers:
Psychological dependence, increased
aggression, mood swings, increased risk of
CVD, high blood pressure, acne & baldness.
The Use of Drugs for Strength
Ethical Perspective
Anti-doping guidelines are followed not only to
eliminate the competitive advantage gained by the use
of banned drugs, but because the substances maybe
harmful and are contrary to the spirit of fair competition
So…which performance
enhancing drugs do we
ban or permit?