Download HSC Core 2 Powerpoint 1 - bogard

HSC PDHPE Core 2:
Factors Affecting Performance
•Types of training and training methods
“For athletes to be prepared to perform they
need to train. Coaches and athletes need to
understand that there are various types of
training that are specifically designed to
develop aerobic capacity, strength and
flexibility, and that each is closely linked to the
energy systems and principles of training.
AT
The most common types of training are:
•Aerobic (continuous, fartlek, aerobic,
interval & circuit)
•Anaerobic (anaerobic interval)
•Flexibility (Static, ballistic, PNF, dynamic)
•Strength training (free weights, fixed weights,
elastic, hydraulic).
PDHPE Application and Inquiry HSC Course
•Types of training and training methods
- Aerobic, eg Continuous, fartlek, aerobic, interval, circuit
“The two most common training methods used for developing
aerobic fitness are continuous training and aerobic interval training.
There are a number of popular modifications of these two
techniques”.
“The most common form of aerobic training is
called continuous training. In this form of training,
the heart rate is elevated and maintained by
using jogging, power walking, cycling, swimming,
aerobic floor classes, or any other form of
exercise that elevates the heart rate. It should be
performed continuously for a minimum of 20
minutes. Continuous training is generally of a
long duration and moderate intensity: 70-85 per
cent of maximum heart rate for 30 mins to 2 hrs”.
PDHPE Application and Inquiry HSC Course
“Although continuous training is effective in producing a
training effect, it might not necessarily replicate the
performance requirements. In other words, it might not be
specific enough for the requirements of some sports or
positions, or it might be too difficult to train at the same level as
the competition requires. Consequently, other forms of aerobic
endurance training have been developed”.
PDHPE Application and Inquiry HSC Course
“Interval training involves the breakdown of the training period
into intervals of exercise or work, followed by periods of rest or
relief. Two basic rationales underpin interval training. These are
that such training:
•Is better for adapting the nervous system to the movement
patterns experienced in competition.
•Allows the athlete to exercise for a longer period of time at high
intensity, thereby aiding adaptations in the aerobic metabolic
systems in the muscle”.
“ The major variables that are manipulated in interval training are:
Time (duration)
Intensity
“ These can be adjusted to provide improvements in both aerobic
and anaerobic training”.
PDHPE Application and Inquiry HSC Course
Time (Duration)
Intensity
“In aerobic training, the
duration of the exercise
interval needs to be long
enough to allow athletes to
reach their maximal oxygen
uptake (max VO2), but be short
enough not to bring on
fatigue. It is usually suggested
that both brief and longer
periods of exercise be
included in interval training
programs”.
“The intensity should allow
athletes to reach their max
VO2, but the rest intervals
should usually be active, such
as walking or jogging slowly.
This helps to remove
accumulated lactic acid from
the blood, and allows athletes
to train longer. Two factors that
are important here are training
time and training distance.
Training time is the rate at
which the work is to be
completed”
PDHPE Application and Inquiry HSC Course
“Aerobic interval training involves moderate-duration and
high intensity ‘pace or tempo’ training: 85-90 per cent of
maximum heart rate, very near to lactate threshold for 30-60
minutes in bouts of 4-10 minutes. Swimmers use this type of
training regularly when they compete a series of sets while
training: for example, completing five sets of 400 metres every
7-8 minutes. Runners might run 1200 metres then walk for half
a lap then repeat the process four to five times”.
PDHPE Application and Inquiry HSC Course
“Fartlek training is the Swedish name for
Speed Play. Speed Play is a combination of
continuous training and interval training in
that it involves continuous effort with periods
of high intensity, followed by a recovery
period. Generally speaking, the bursts of
speed are usually of 5-10 seconds duration,
and are repeated every 2-3 minutes. Speed
Play is usually performed over undulating
terrain (such as up and down hills) and is less
formalised than interval training. The degree
of aerobic versus anaerobic work is
dependant on the athletes, and how they
feel during the workout. The predominant
improvement is seen in aerobic capacity.
Speed Play can be easily adjusted to meet
the needs of most athletes, and the needs of
both interval and continuous systems.”.
PDHPE Application and Inquiry HSC Course
“An example of a Fartlek training session is:
1. Jog for 10 minutes to warm up, then stretch
2. Run for 800-1500 metres at a fast, steady speed.
3. Walk rapidly for 3 minutes
4. Run continuously for 2000 metres, interpersing with a 50 metre
sprint every 300 metres
5. Run three lots of 400 metres at a fast pace, with a 400 metre jog
between each fast run
6. Run slowly for 2 minutes
7. Cool down and stretch”.
PDHPE Application and Inquiry HSC Course
“Circuit training is an arrangement of
exercises that requires the athlete to
spend some time completing each
exercise before moving on. It is an
excellent way to improve mobility and
at the same time, build strength and
stamina. Depending on the
equipment available, circuits can be
developed to improve general fitness
or can be highly specialised to meet
the specific needs of certain athletes.
Circuit training usually consists of 6-10
strength type exercises that are
completed one after the other. Body
parts are also alternated so that
consecutive exercises don’t work the
same muscle groups”.
PDHPE Application and Inquiry HSC Course
1. Power
Jumps
1. Bench
Stepping
2. Stretches
3. Push Ups
6. Mini Tramp
5. Shuttle
Runs
4. Sit Ups
Outcomes 2 HSC Course
•Types of training and training methods
-Anaerobic (anaerobic interval)
“Anaerobic training uses high intensity work coupled with limited
recovery to develop systems of energy supply that function in the
absence of oxygen. Anaerobic training is shorter in duration than
aerobic training, lasting less than two minutes. While activity is brief,
effort is maximal followed by short rest periods that do not allow full
recovery of systems that supply energy”.
“There are three types of anaerobic training:
•Short anaerobic training lasts less than 25 seconds and develops the
ATP/PC systems of energy supply
•Medium anaerobic training lasts from 25 seconds to one minute and
develops the lactic acid system for energy supply
•Long anaerobic training lasts one to two minutes and develops the
lactic acid/aerobic systems”.
Outcomes 2 HSC Course
“Anaerobic interval training can
best be described as sprint training
over short distances using maximal
effort. Most anaerobic interval
training is directed towards the
development of speed as might
be required in 100 metre sprinting
and for short bursts in games such
as touch football. To develop
speed while focusing on
technique, the rest period needs
to be slightly extended to allow
lactate to disperse, as lactate
buildup inhibits the development
of quality with the sprinting
action”.
Outcomes 2 HSC Course
Types of interval training:
Interval
Use
Work
Duration
Rest
Duration
Work-rest
ratio
Repetitio
ns
% of
maximum
speed
% of
maximum
heart rate
Long
Anaerobic
threshold
training
2-5 mins
2-5 mins
1:1
4-6
70-80
85-90
Medium
Anaerobic
training
60-90 secs
120-180
secs
1:2
8-12
80-90
95
Short
High
energy
training
(aerobic)
30-60 secs
90-180 secs
1:3
15-20
95
100
Sprint
Speed
(anaerobic)
10-30 secs
30-90 secs
1:3
25+
100
100
Outcomes 2 HSC Course
•Types of training and training methods
-Flexibility, eg Static, ballistic, PNF, Dynamic
“Flexibility refers to the range of motion of a joint or group of joints.
There are a number of ways in which flexibility can be utlised,
including static stretching, proprioceptive neuromuscular facilitation
(PNF), dynamic stretching and ballistic stretching – the first two
involve passive stretching and the last two involve movement”.
“The degree of flexibility of motion varies among people and
depends on the structural characteristics of their joint and its
connective tissue. Flexibility decreases with age primarily due to loss
of elasticity and joint mobility. Generally, females are more flexible
than males. A flexible person will have improved neuromuscular
pathways, which will minimise injuries. Temperature also influences
flexibility, as an increased range of motion is available in warmer
temperatures”.
PDHPE in Focus: HSC Course
“When a muscle is stretched, receptors within the muscle,
known as muscle spindles are stimulated. They record the
change in length and send a signal to the spine, which then
sends a message to the brain that the muscle is being
extended. If the muscle is overstretched or stretched too fast,
the spinal cord sends a reflex message to the muscle to
contract. This is a basic protective mechanism, referred to as
the stretch reflex, to help prevent over stretching and injury”.
PDHPE in Focus: HSC Course
“This is a form of passive stretching and consists of stretching
a muscle to its farthest point or limit and then maintaining or
holding that position for a period of 15-30 seconds. This is the
most commonly used flexibility technique and is very safe
and effective, because it is done in a controlled slow
manner. Static stretching is used extensively with athletes
recovering from injury to ensure that the muscle fibres are
being aligned properly in the rehabilitation phase. This stretch
should be performed without discomfort of pain”.
“The PNF (proprioceptive neuromuscular
facilitation) method is a combined
technique of static stretching and
isometric stretching and works with the
muscle spindle to get used to the new
length of the muscle. A muscle group is
statically stretched, and then contracts
isometrically against resistance while in
the stretched position. It is then statically
stretched again through the resulting
increased range of motion. PNF stretching
usually requires the use of a partner to
provide resistance against the isometric
contraction; the static stretch will help the
muscle spindle get used to the new length
of the muscle after it has been
isometrically stretched”.
“This method involves actively moving parts
of the body being stretched to increase the
length of the muscle. It is a controlled
movement, which takes the muscle to its
limits where it is guided by the stretch reflex
on how far to stretch. Dynamic stretching
does not force the muscle beyond its normal
range of motion. An example would be
swinging a golf club just prior to the shot
being played”.
“Ballistic stretching is a form of dynamic stretching and is
generally known as bounce stretching. It was very popular
“in the 1950’s and 1960s but has since been discredited
because of the damage it causes to muscles. Due to the force
of the stretch, the stretch flex comes into play and places
great pressure on the muscle fibres. Extended use of ballistic
stretching will in fact decrease flexibility. This is because it
leaves muscles in a state of contraction and the repair of the
micro tears leads to further reduction in flexibility. However,
ballistic stretching can be useful in some performances where
ballistic and explosive actions are required. In these cases it
should be part of the third stage of warm up after a general
warm up, static stretch and an active stretch period.