Download Option 4 Improving Performance

Option 4 Improving Performance
How do athletes train for improved performance?
Training for Strength
Exercise Design for Major Muscle Groups
 Exercise programs, specifically weight training, can be designed to target specific muscle groups
 Some typical exercises for working the major muscle groups in the body include:
o Chest- bench press*, dumb-bell press*, dumb-bell fly*, pec deck (*exercise can be done
flat, inclined or declined to target specific area)
o Biceps- seated bicep curl, curl on pulley, hammer curl, preacher curl
o Triceps- lying dumb-bell extension, overhead dumb-bell extension, dips, downward arm
extensions on pulley
o Shoulder- lateral shoulder raises, seated dumb-bell press, military dumb-bell press
o Back- upright row, lateral pulldown, seated pulley row
o Abdominals- knee raised crunches, bicycles, leg raises, bridge, side crunches
o Quadriceps- variety of squats, leg press, leg extensions
o Hamstrings- hamstring curl machine
o Calf- calf raises
Types of Resistance Training
Isotonic
The weight is constant but the tension is developed within the muscle as it moves through the ROM.
Most common form of resistance training. Involves concentric and eccentric work.
Isometric
Static, specific to joint angle. Unsuitable for sports involving dynamic muscle action. Useful for
rehab or sports which require strength in fixed positions, e.g. gym.
Isokinetic
Produces greatest strength gain, developed through the full ROM. Cybex machines, useful in rehab
and for speed strength.
Overload Techniques
Blitzing – bombarding a muscle group with range of exercises until the muscle is completely
fatigued.
Pyramiding – Resistance is increased with each set until a peak is reached, as the muscle fatigues
the resistance is than lowered with the lifter aiming to complete maximal repetitions.
Forced Reps – Spotter helps lift the weight through the ‘sticky point’.
Training for Power and Speed
Effects of Training on the Anaerobic Energy System
ATP-PC and Lactic Acid system are affected by this form of resistance training. White (fast-twitch)
muscle fibres are recruited. Greater strength gains are made in white fibres than red fibre s in weight
training.
Power and Speed Development
Maximum strength and speed need to be developed to increase power. Ballistic and plyometric
exercises specific to sport are needed. These increase power by the preferential recruitment of white
fibres. Practices should be sport specific according to maximum speed, strength, endurance and
joint mobility required, e.g. throwing speed can be increased by throwing lighter objects and
plyometrics.
Resistance Training for Power and Speed
If resistance is too heavy, movement is performed slowly and red slow-twitch muscle fibres will be
recruited.
60-80% RM
2-10 reps
3-6 sets
Fast Speed!
Long rest, (restore ATP)
Plyometric Training
Refers to a special range of exercises in which a muscle is lengthened using an eccentric contraction
and is followed by a rapid shortening or concentric contraction. Valuable in power developments
because if a muscle is stretched before it is shortened, it will contract more forcefully, e.g. bounding.
Training for Endurance
Endurance training needs to target the aerobic system. Specificity is important as endurance events
are generally longer than others. Endurance training leads to preferential recruitment of red slowtwitch muscle fibres. They have a higher capillary density and are capable of sustained contraction.
Endurance training causes changes to the body’s oxygen transport system, resulting in considerable
aerobic and general health benefits.
Effects of Training on the Aerobic Energy System
Fuel storage and utilisation  increased haemoglobin, more oxygen carrying capacity. Increased
ability to use fat, reserve fuel can be used earlier in endurance events. Increased ATP, CP storage,
by 25%. Increased glycogen sores, fuel increased. Increased ability to use ability, enzyme activity
enables faster breakdown of glycogen.
Oxygen transport system at rest  increased heart size, more blood available per beat from left
ventricle. Decreased heart rate, because of increased heart efficiency. Increased SV, more blood
available per stroke. Increased CO, more blood available to tissues.
Oxygen transport system at maximal exercise  increased oxygen uptake, increased ability of
muscles to extract and utilise the oxygen in blood. Increased CO, more blood available to tissues.
Increased SV, more blood per stoke.
Respiration  Increased efficiency, more oxygen is extracted from air to alveoli to muscles.
Other  Increased muscle size, decreased body fat, increased strength and power, increased muscle
elasticity, increased mitochondria (more sites on muscle fibre for fuel burning.)
Resistance Training for Endurance Events
Endurance training requires less resistance and more repetitions that absolute strength training.
Training needs to be individualised (specificity), e.g. increases speed/weight.
40-60% RM
15-30+ reps
3-4 sets
Moderate Speed
Short rest interval
Measuring the Training Effect
VO2 Max (aerobic capacity) refers to the amount of oxygen that can be taken up by the muscles and
is achieved just prior to physical exhaustion. Litres of oxygen/Kg of body weight/minute.
Maximal test – multistage fitness test (beep test).
Sub maximal test – Bicycle ergometer test.
Training for Flexibility
Types of Flexibility Training and the Specifics of Performance
Static – stretching the muscle, warm up, general stretching.
Dynamic – involves movement whilst stretching, warm up for competition.
Ballistic – Bouncing the muscle resulting in the stretch reflex, warm up for explosive actions by elite
athletes.
PNF – static stretch-isometric contraction-static stretch, good for rehab, best for increasing ROM.
Contraindications for Flexibility Training
These are exercises that are potentially dangerous, e.g. deep knee bends, hurdle stretch. Categories
are:
- extreme movement (hyper flexion/extension)
- Ballistic movement
- Excessive load
- Repetitive movement, e.g. tennis elbow
- Imbalance, (you must develop agonist and antagonist)
Training for Skill and Improvement
Variety of practices/drills
Skills taught repeatedly under the same conditions will not challenge the athlete and will lead to
boredom. Coached can vary skills practices by varying the complexity, cross training, using
individual/partner/group work, minor games.
Analysis of Technique
Feedback from the coach, from skilful observation; video, match report sheets, biomechanical
analysis.
Technique Correction
Feedback must be understood by the athlete. Practiced ASAP. Kinaesthetic sense developed
correctly. Gained from coach.
How does competition affect performance?
Phases of Competition
Pre, In and Post Season Preparation
Pre Season (preparation phase) – requires a high volume of training at moderate levels of intensity.
This needs to target the specific energy system. The basic aim of pre phase is to:
- Improve all aspects of fitness, strength and flexibility.
- Develop technique.
- Improve Performance biomechanics
- Teach appropriate mental skills.
- Introduce strategies and become familiar with them.
These aims are best achieved through programs that focus on endurance, strength and skill in a
variety of environments, e.g. continuous, fartlek. Towards the end of the pre season the level of
physical condition and quality of skill performance should be high.
Competition Phase (in season) – Maintaining fitness developed in the preparation phase I s
continued. Aim is: - Maintain Stamina.
- Perfect skill execution.
- Practice and improve strategies and techniques.
- Gain competitive experience.
- Continue conditioning.
- Continue mental development.
The principle of specificity needs to be applied more. Exercise emphasis on work without
restoration will lead to overtraining. The comp phase has may periods in which volume and
intensity are manipulated to provide the greatest gain.
Off Season (post/transition phase) – Phases of physical and mental recovery.
- 1 week of total rest.
- Remaining weeks active rest, low intensity training.
- Use of cross training
- Change of diet
- Maintenance of flexibility
- Work on weaknesses, e.g. injuries, poor technique.
Peaking for Performance
Peaking is the phase of training in which performance is optimised to meet the demands of a race,
competition or series. Usually involves months of preparation. Temporary state that is reached only
during the competitive phase. When peaking physiological factors will be observed:
- State of excellent health
- Heightened rate of recovery
- Body systems tuned for optimal function
- Adjustments to technical and tactical preparation complete.
- Superior neuromuscular coordination.
The athlete will be seen to have heightened self confidence, state of mental alertness and readiness
for action, an ability to tolerate high levels of frustration and react positive to practice.
Tapering
A period of reduced training immediately prior to competition. Actual forms of tapering change
from sport to sport varying in intensity and volume.
Dietary Considerations
Pre, During and Post Performance
Pre-event meal serves to top up glycogen stores and fluid levels. Large meals should be consumed
3-4 hours before, snacks 1-2 hours. Should be high in carbs low in fat and protein. Don’t eat exotic
unfamiliar foods on race day.
During competition, hydration is most important. High carbs sports drinks are good.
Post event, hydrate and have high GI foods.
Dietary Supplements
Also found in form of creatine, amino acids, glycogen. Used in attempt to balance a lacking diet.
Vitamins
Inorganic compounds that are essential to maintaining bodily functions. A balanced diet will
provide all we need. Excessive intake can be dangerous. Some interfere with the absorption of
others. Some are toxic in large doses. Should not be a response for improved performance but arise
out of special needs, e.g. ill health, diet lacking.
Minerals
Calcium – Deficiency occurs mostly in females who have reached menopause, and also as a
result of insufficient dairy products. Leads to osteoporosis. Calcium leaches out of the bones as we
age, and may need to be replaced with supplements.
Iron – Needed to maintain a healthy immune system. Iron, as part of haemoglobin, carries
oxygen around the body. Iron depletion, anemia, is common in athletes, especially girls who lose
iron through menstruation. Also vegetarians and endurance athletes. 12-20mg RDI.
Carbohydrate Loading
Technique of loading the muscles with glycogen in preparation for an endurance activity.
Muscle saturation of glycogen is best achieved by:
- Balanced diet high in carbs (complex, high GI)
- Taper training in week prior to competition so glycogen stores maximize.
This high carb diet can delay fatigue by an hour or more.
Hydration and Fluid Replacement
- Fluid requirements are affected by: Genetics, Body size, Fitness level, Environment, Exercise
intensity.
- Athletes can easily estimate their fluid requirements by weighing themselves before and after
exercise sessions. Each kg of weight loss is equivalent to 1L of fluid.
- Most athletes can tolerate 200-300mL of fluid every 15-20 minutes.
- Drinks need to be cool 15`C, palatable and convenient.
- Drinks should contain from 10-20mmol/L of sodium.
- Containing 6-8% carbs is beneficial.
- Sports drinks are not gimmicks. They are well researched and are beneficial.
Gender Considerations
Iron
Anaemia is caused by iron deficiency. This is far more common in female athletes because they
generally consume less red meat and lose 5-40mg during menstruation. Exercise contributes to this
as a result of intense training where iron reserves are heavily drained. Iron levels should regularly be
monitored and supplements used as required, however, over supplementation may have adverse
affects.
Calcium
Bone density is directly related to the amount of calcium in the bones. A lack of calcium contributes
to susceptibility of fractures and structural weakening. Bone is strongest when in your 20s with
deterioration beginning in mid 30s. Following menopause women lose calcium faster than men.
Female athletes are less likely to eat their RDI.
Eating Disorders
Common in events where low body fat and an idealised body shape and size are expected, i.e.
gymnastics and dance. This can have adverse affects on performance, growth and menstruation
which that leads to other dietary concerns.
Environmental Considerations
Altitude
Above 1500m sea level. 1968 Mexico Olympics had no records. Less partial pressure (pressure
exerted by oxygen in air) at altitude. Hypoxia is a deficiency of oxygen. Aerobic capacity is
progressively reduced as altitude increases. Altitude also affects air temperature and solar radiation.
Humidity is lower contributing to dehydration.
Acclimatisation
Best achieved 2 weeks when training for 2 hours each day. It is for all aspects of environmental
conditions. For altitude training the following acclimatisation occurs:
1. Athletes breathe deeper, increase lung ventilation as more oxygen is needed.
2. Oxygen carrying capacity of blood increases as the partial pressure of oxygen results in
erythopietin production, which causes growth in red blood cells and subsequent increase
in haemoglobin.
3. Increases capillarisation of muscle cells and an elevated concentration of oxidative
enzymes in the blood.
Psychological Preparation
Used by athletes to develop self confidence. Approaches used include: motivation, stress
management, imagery, arousal, concentration, positive self talk, goal setting.
The role and use of Sport Psychologists
They aim to help athletes overcome the pressures of competition, improve performance, provide
psychological assistance, educate players and coaches.
Relaxation Techniques
High levels of anxiety are detrimental to sports performance. Common techniques used to relax:
- Progressive muscular relaxation: Tightening and contracting a muscle than relaxing.
- Mental relaxation: Generate relaxing thoughts by visualising tranquil experiences. The feeling of
relaxation than flows to the muscles.
- Mental Rehearsal: Athlete repeats a mental picture of required performance. Confidence than
increases and muscles relax as the athlete becomes focussed.
- Centred Breathing: Focus on breathing depth and rate in preparation for the next movement.
What are the coaching considerations for improving performance?
Establishing Training Programs
Training programs need to be thoroughly planned if the potential is to be optimised. Short-term and
long-term need to be liked to measure improvement against established goals.
Determined by Phases of Competition
During the appropriate time a coach needs to work on physical stamina and condition, physical
attributes such as strength and flexibility, skills such as running and batting, tactics that will provide
an advantage during competition, mental training.
Linked to long-term Training Plans
It is usually an annual plan (as this is often seasoned based.) This is broken down into Macrocycles
(long training period about 4 weeks) and Micorcycles (short periods, 7 days.)
Designed to optimise the Performance of Athletes
All plans need to ensure peaking at correct time. To ensure this, training loads and recovery needs to
be individualised, even if team preparation is the overall objective. This is for individuals and
teams.
Data Gathering and Analysis of Training and Performance
Effective programs are established by gathering data from previous performances, in the form of:
- Personal and team goals.
- Tests and standards, speed, strength, flexibility, coordination.
- Statistical information.
- Psychological needs, motivation, arousal control.
- Performance needs, skill and technique.
- Equipment needs.
- Positive and constructive interaction between squad members.
Elements of a Training Session
Providing an Overview of the Session to the Athletes
3 min – goals for session. Run down of last weeks game. Assessment of injuries. Tactics.
Warm up
15 min – General body warm up. Stretching. Callisthenics. Skill rehearsal.
Skill Instruction
Brief, clear, concise, well timed, specific, constructive, informative, demonstrable.
Skill Practise
45 min – majority of session. Reinforce previously learnt skills, introduce new ones and strategies.
Perform new skills early to avoid fatigue. Complex skills taught in sub-routines. A game can be
incorporated into this using skills learnt giving variety.
Conditioning
20 min – After skills, unless skill practice whilst fatigued is required, e.g. football, game specific.
Heart rate should reach training zone for at least 20 min to enable adaptations to occur. Integrate
conditioning with skills.
Warm down
5-10min – Gross motor activity and some stretching. Designed to prevent blood pooling, prevent
muscle soreness, disperse lactic acid, and reduce heart rate and ventilation rate, i.e. bring body back
to rest.
Evaluation
This can be done during and after the warm down. An assessment of aims and outcomes of the
session. Evaluation of player performances and coaches self evaluation (reflecting on performance.)
Health and Safety Considerations
Court and field design. Protective equipment. Injuries/pregnancy etc. Matching opponents to equal
size and ability.
Overtraining
A chronic psychological and physiological condition caused by training loads that are too
demanding for an athlete to manage.
Amount and Intensity of Training
When there is too much work and insufficient time for recovery the athlete becomes physically
fatigued and mentally drained in what is called the overtraining state. It can be recognised by lack of
motivation and poor performances.
Physiological Considerations
The cause of overtraining is a combination of physiological and psychological factors, some reason
include:
- Environmental stress.
- Sleep Disorders.
- Poor nutrition.
- Excessive training volume and intensity.
This can be seen in an athlete when they exhibit: insomnia, decreased appetites, loss of muscle
strength/coordination, elevated HR, increased susceptibility to disease.
Psychological Considerations
Psychological factors contributing to overtraining include: pressure to perform, boredom, fear, lack
of self-confidence, anxiety, lack of encouragement, psyching up too often. Most of these stressors
are handled appropriately during training. To overcome overtraining athletes require strategies
including: reduction or cessation of training, mini breaks, active rest, change of routine, change of
environment, reduction in pressure. Prevention to overtraining is best achieved through being
careful not to exceed an athlete’s stress tolerance, and adapting the volume and intensity of training
to each individual.
The Use of Technology
Training Innovation
Technology is used to gain an advantage in sport. It maybe equipment, innovative techniques or
training methods. Examples include; tackle suits, sprinting sleds, lycra swim suits, high jump
fosbury flop, pole vault, studs on boots, etc.
Video Analysis of Performance
Provides feedback for strengths or weaknesses in technique. Biomechanical analysis. Improves
visualisation.
Data Gathering and Analysis
Using video, results, records, statistics, personal notations; the coach can evaluate performances by
isolating strengths and weaknesses and plan for the future.