Pdhpe - HSC Notes Improving Performance (Option Two) PDF

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Pdhpe - HSC Notes Improving Performance (Option Two)...

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● HOW DO ATHLETES TRAIN FOR IMPROVED PERFORMANCE ● STRENGTH TRAINING ● Strength—Ability of muscle/muscle group to exert force against resistance ● Improved through use of strength training programs ● Handling more resistance delays fatigue ● Strength Training—General  term that encompasses all types of exercise designed to improve strength, increase muscle size ● Different to body building, weight-lifting, but strength development through training is integral part of both activities ● Can be applied to range of programs, including development of muscular endurance, general strength, power, body bulk, muscle tone ● Strength program variables include: ○ Repetitions—  Number of times exercise is repeated without rest ○ Repetitions Maximum—  Maximum weight that can be lifted specified number of times ○ Set—  Number of repetitions, then rest ○ Periodisation—  Process of varying training load over discrete periods of time ■ Working on different parts of the body (legs, arms, back) ● Strength increases made possible through adaptations—change in form/structure to suit new conditions, new environments ○ Muscle becomes accustomed to specific load through exposure to stress created by it, becomes easier ● Muscle Hypertrophy—When  adaptation has been made (m  easuring, monitoring training) ● Strength training program will not be effective, nor will appropriate strength gains be made, unless training program: ○ Is exercise specific: Adaptations will occur only in parts of body being stressed by exercise (bicep development will generally have little effect on athlete’s running ability) ○ Employs overload principle: Individual is loaded beyond normal requirements, cause adaptations ■ Without it, no adaptations will occur ○ Uses progressive resistance: Resistance is increased as adaptations occur ● Muscle, ligament damage, back pain, joint injury can all result from not being aware of how to use strength training equipment safely/trying to progress too quickly to higher levels of resistance (potentially harmful procedures) ● Safe performance of strength training movements requires: ○ Adequate warm-up, cool-down phases, including considerable emphasis on stretching ○ Concentration on developing correct technique to avoid injury ○ Establishing ‘good  form’ as opposed to ‘cheating’ (implies transferring part of load to other muscle groups, thereby enabling larger weight to be lifted) ○ Checking that equipment is suitable, adequately maintained ○ Ensuring bouncing movements are avoided—cause  muscle tears ○ Insisting spotters (partners who assist in guiding weight lift) are used, particularly while lifting heavy free weights ●

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Training program—Low  reps, high resistance, not maximal effort (slow to medium), concentrating on using right weight/technique, using specific resistance (resistance maximum, most one can lift in one weight), 3-4 RM Repetitions, number of times an exercise can be done repeated without rest Set is number of repetitions done in succession Endurance: High sets, high reps, low resistance

—RESISTANCE TRAINING, EG ELASTIC, HYDRAULIC

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Each muscular effort is opposed by specific resistance Resistance/opposing force can be generated in number of ways, but application of isotonic measures (hydraulic, elastic forces) are two most popular Isotonic Muscles—Characterised  by muscle shortening, lengthening against resistance Muscle strength develops through programs that progressively increase resistance, with adaptations taking place through adjusting to gradually increasing demands Hydraulic techniques provide fixed resistance throughout performance of entire exercise, elastic bands offer most resistance towards end of movement Elastic Resistance Training—Improves  strength because resistance is generated by tension increases as band is stretched Exposure to progressively increasing stimulus ensures muscle is strengthened through full range, particularly at end of movement Advantages: Cheaper, easier to use, different levels of resistance disadvantages: Can lose resistance overtime Bands usually coloured to indicate different levels of resistance Important feature is their versatility, portability, adaptability to range of movements Using small number of bands, extensive range of exercises can be performed working single/multiple joints simultaneously Least durable of all strength training types of equipment—need to be regularly inspected, discarded if frayed, worn, have small tears Hydraulic Resistance Training—Designed  to generate resistance both through cylinder adjustments, in response to speed of movement Faster movement is executed, greater resistance that will develop Advantage of providing resistance in both phases of movement—pushing,  pulling, lifting, lowering Equipment can be used to enhance strength development in range of programs (circuits, cardiorespiratory fitness, anaerobic training programs) Pool water can also be used to create resistance using range of exercises that require body to move forcefully through it Movements (jumping, striding, pushing) opposed by water, resistance growing as force exerted by body against water increases Increase weight, resistance is all the way through, expensive, mainly found in gyms so have to join to use it Advantages: Pull and push, resistance is always there Disadvantages: Expensive, hard to maintain, have to use right technique otherwise can cause injury

—WEIGHT TRAINING, EG PLATES, DUMBBELLS ● Uses set repetitions, specific units of weight to create progressive resistance, ultimately strengthening muscles ● Free weights (barbells, dumbbells)/weight  training machines (Nautilus) use coupled with range of specialised techniques, unique exercises designed to overload muscles, enhance adaptations ● Body’s own weight can also be used as form of weight training (push-ups, pull-ups on highbar) ● Uses both concentric, eccentric contractions to stress muscle fibres ● Concentric—Occur when muscle shortens, causing movement at joint ● Eccentric—Occur when muscle lengthens while under tension ● Action happens with assistance of gravity ● During these types of contraction, muscles continually shorten, lengthen while opposed by gravity assisted forces ● With increasing loads, more motor units (hence, more muscle fibres) are recruited to perform muscle actions ○ Causes significant hypertrophy in muscle fibres involved

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Through manipulation to number of sets, repetitions, rest between sets, speed of movements, weight training can be varied to address specific requirements (bodybuilding, development of power) Heavier weights, low reps used for programs aiming to increase muscle size Lighter weights used in muscular endurance type programs Plates—Weight discs/plates anchored to barbells comprise free weights Weight of barbell can be set at exact load required, ensuring overload principle is implemented, resistance is gradual, progressive ○ Means as muscle performing specific exercise adapts to that level of resistance, additional plates can be added to marginally increase resistance As weights become heavy, athletes using this form of weight training engage spotters to guide each lift during both concentric, eccentric phase Important that when performing exercise (curl), weight is lifted through full range to ensure motor unit recruitment is maximised Dumbbells—Weight consisting of two discs attached to short bar, made for lifting  with one hand Come with attached weights/can be loaded, secured with spin locks to provide required assistance Provide versatility in weight training programs Used extensively in exercises that develop small muscle group (wrist), or to isolate specific muscles for development (biceps) Important in rehabilitation where specific joint/muscle needs to be strengthened using concentric/eccentric movements, as may be required in tennis elbow recovery Importance in using dumbbells (barbells to ensure elbows, knees are not fully locked at end of each movement as this places stress on joints, cause injury

—ISOMETRIC TRAINING ● Not as popular as isotonic programs, although they do have value ● During this training (static training), muscles develop tension, do not change in length ● Resistance is fixed, remains so regardless of amount of effort ● Typical exercise is pushing against wall/pulling against immovable object ○ Tension develops in muscle because there is resistance, but muscle does not shorten since object will not move ● Difficulty with training programs is isometric gains cannot be measured using isometric equipment, so there is need for alternative programs (free weights) to gauge success ● Best strength gains through isometric training programs made using six to eight repetitions, each lasting six seconds ● Exercises must be performed at joint angles where strength is needed (at beginning, middle, end of contraction) ● Therefore, full development of muscle could require application of isometric force at four/five different angles through range of motion of joint ●

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Advantages of isometric training: ○ Equipment needs are minimal ○ Helpful to overcome weaker points (‘sticking points’) in muscle ○ Takes little time, simple to learn, easy to perform ○ Valuable in rehabilitating injury (muscle tear) ○ Much can be performed in variety of places (kitchen, office) Disadvantages of isometric training: ○ Does not increase strength through full range of motion of joint unless applied at all respective angles ○ Causes rise in blood pressure ⚬ Does not produce muscular endurance ○ Speed is reduced through strengthening in static position

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Other methods (isotonic testing) must be used to measure progress Most benefirs occur early in training

Measuring, monitoring strength training adaptations—As  result of participating in strength training program, number of adaptations should be evident, including: ○ Increase in general strength, power, local muscle endurance ○ Increased core strength ⚬ Specific strength increase in targeted muscle groups ○ Meural adaptations (greater motor unit recruitment) ○ Muscle hypertrophy, particularly in fast twitch fibres, leading to increased force, power capability ○ Increased strength in supporting ligaments, tendons ○ Increased stores of creatine phosphate ⚬ Increased bone mineral density ○ Changed body composition including decreased percentage of body fat Number of ways of measuring, monitoring strength improvements using recognised tests All tests aim to assess initial level of strength, then monitor changes through regular assessment Selected test should target body area that is main focus of training program (leg power for high jumpers) Selected test needs to be valid, reliable, safe, simple to administer Popular strength measurement tests include: ○ Use of dynamometers/tensiometers in laboratory (push-and-pull  test using strength meter dynamometer) ○ Selected 1 RM test—Assess  maximum weight that can be lifted at once, can be applied to most parts of body (squat to measure leg strength, bicep curl to measure arm strength) Safe, potentially harmful strength training procedures—Potentially  high risk of injury when executing programs if certain procedures are not followed Participants should be aware of safety practices before beginning strength training program as incorrect form, execution of lifts can result in injury Use only safe,  well maintained equipment Precede specific strength training programs with general program focusing on core, total body strength Warm up before beginning any strength training program Choose exercises where level of skill is appropriate to user Begin with big muscle multi-joint exercises Use spotters on difficult lifes Technique—Ensure controlled execution (opposed to jerkiness) of movement regardless of speed at which exercise needs to be performed Focus on development of core strength, balance, stability during lifts—avoid cheating/urge to use other muscles to assist with lift (engaging back muscles to assist in exertion of biceps curl) Don't hold breath, rather exhale at point of greatest exertion Ensure exercises are balanced so opposing muscle groups are loaded equally with target muscle groups Progressively overload muscles, only in small increments—never use weights that are too heavy as this practice will cause injury Perform single-joint, isolation exercises towards later part of each session Allow appropriate recovery between exercise sets, sessions Cool down upon concluding each session Avoid overtraining by allowing rest days between sessions

AEROBIC TRAINING ● Engages, develops aerobic system of energy supply ● Training will be sustained, of moderate intensity, address overload principle ● FITT principle to design training program—Intensity is MHR (unfit is 50-65%, elite is 80-85%) —CONTINUOUS/UNIFORM

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Provides foundation for most other methods of training including anaerobic training Because it is sustained, enduring, in most cases, of low to moderate intensity, continuous training provides groundwork for other forms of fitness Generally, continuous training is used to improve cardiorespiratory endurance, local muscular endurance, overall aerobic capacity However, elite athletes intermittently use high-intensity continuous training to develop leg speed prior to competition Continuous training requires working at level of intensity appropriate to one’s fitness level, performance needs Joggers—50-60% of MHR, athletes in marathons, triathlons—need higher levels of intensity Develops both glycogen, fat utilisation in provision of energy Improves cardiorespiratory efficiency, particularly stroke volume, contributing to significant reduction of heart rate both during work, at rest Principle of overload is important in continuous training both to instigate adaptations, maintain higher level of fitness achieved Most effective way of doing this is to increase duration, which in turn increases work volume Three to four times per week generally sufficient to satisfy frequency requirements, elite athletes will train on five to six days per week Intensity can be increased up to a point—once person trains at 80-90% MHR, anaerobic pathway gains greater benefits than aerobic system High-intensity continuous training is performed at intensities between 80, 100% of MHR This form of training is exceedingly strenuous, demands a lot of athlete physically, psychologically Can significantly deplete energy stores, contribute to muscle fatigue ○ For this reason, generally used on occasional basis/when specifically required to improve leg speed/to develop anaerobic pathway as might be required towards conclusion of marathon Athletes who typically benefit from continuous training are runners, cross-country skiers, joggers, cyclists, triathletes, footballers of all codes (particularly during pre-season), graded tennis players For some, continuous training is predominant form of training For others, it provides aerobic base on which to build many other fitness components

—FARTLEK ● Beneficial form of aerobic training, can provide substantial cardiorespiratory benefits ● Pace, terrain variations employed with this training mean some thought, planning needs to be given to enable full benefits from this training technique ● Many different types of Fartlek training—elite athletes vary type to suit their individual needs ○ Watson Fartlek is used in preparation for cross-country ○ Whistle Fartlek may be used where motivation has waned/there is need for variety ● Watson Fartlek—3km,  5km 10km, cross-country (target activity); ten minutes warm/cool-down; stride hard for four minutes with one minute jog recovery, repeat eight times (specific features) ● Saltin Fartlek—3km,  5km, 1500m; ten minutes warm/cool-down; stride hard for three minutes with one minute jog-run recovery, repeat six times ● Astrand Fartlek—800m;  ten minutes warm/cool-down; max effort for 75 seconds followed by 150 seconds jog-run, max effort for 60 seconds followed by 120 seconds jog-run, repeat three times ● Gerschler Fartlek—General  fitness, steady state running; ten minutes warm/cool-down; stride hard for 30 seconds, jog 90 seconds, repeat with 15 second decreases in recovery jog (for example, 30-90, 30-75, 30-60, 30-45, 30-30, 30-15), repeat three times ● Whistle Fartlek—General,  provides variety; ten minutes warm/cool-down; run hard between whistle blasts, pyramid session of four minutes, three minutes, two minutes, one minute, two minutes, three minutes, four minutes with 60 second jog-run recovery between each run

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Fartlek For Game Players—Games,  general fitness; ten minutes warm/cool-down; incorporate running, jogging, walking, change of direction, backward running, sprinting into creative patterns, movements

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All-purpose program for fartlek training requires general running interspersed with periods of higher paced running over varying terrain These short bursts may continue for 100-200m/so, followed by recovery jogging During recovery periods, ventilation rate should come back to where it was before intensity was increased, jogger should feel energy stores have been replenished ○ This period followed by another burst, however intensity level is marginally increased, challenging overload principle This cycle is repeated for duration of session It is important athletes learn to monitor feelings, be aware of physiological responses (heightened levels of lactic acid), modify effort appropriately Typical all-purpose session might include following: ○ Warm-up: Five to ten minute jog ⚬ Steady run for 1.5 to two kilometres ○ Recovery: Walking/jogging for five minutes ○ Speed work: Periods of low-paced running followed by short sprints ○ Easy running incorporating three/four ‘quick steps’, follow this by quick acceleration/deceleration running ○ Easy running for five minutes ⚬ Speed play: Uphill/downhill for 100-200 metres ○ Easy running ⚬ High-intensity running for two minutes ○ Repeat program twice ⚬ Cool-down following final session For elite athletes, training incorporates same principles, but overload is increased, speed over short distances targeted for specific development At this level, there is strong resemblance between Fartlek, interval training However, biggest difference is Fartlek training covers diverse terrain, uses variable interval distances, encourages pace judgement based on feelings rather than specific time requirements

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—LONG INTERVAL ● Uses repetitions of high speed intensity work followed by periods of recovery to develop aerobic fitness ● Intervals when repeated are called repetitions, group of repetitions is called set ● Pace—Time taken to run interval ● Training method is commonly used to enhance anaerobic capacity, it has proved excellent in developing aerobic fitness ● Long interval training is preferred form of training by distance runners, triathletes, footballers in preparation for competition ● Unlike Fartlek, long distance interval training is practiced on athletics tracks/flat grounds ● Principles are same as for anaerobic interval training, except interval distances are considerably longer, type of activity may vary within interval, rest period is shorter ● Work phases in long interval usually range from two to five minutes, these are followed by rest phases that may be only 30 seconds ● Variety can be added by changing work-rest ratio of five minutes:30 seconds could be followed by five minutes:45 second interval ● Mixed intervals then repeated for 30-40 minutes, ensuring aerobic system is progressively challenged ●

Number of ways of organising long interval training ○ Specify set distance (400m), run at predetermined speed over distance, reaching finish within allocated time period, followed by walk, recovery, repetition of run until required number of intervals has been comp...