Pdhpe Notes PDF

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Speed play/FARTLEK example 1. Warm-up jog 2. Light calisthenics such as push-ups, sit-ups and star jumps 3. Form one or two lines depending of numbers 4. Jog 400 metres with the person at the back of the line moving to the front every 50 metres. 5. Walk 100 metres 6. Run 500 metres over varying terrain, changing speed between walk, jog, sprint. 7. Repeat steps 4, 5, 6. 8. Cool-down with some light stretching exercises.

Creating my own aerobic circuit - soccer 45 seconds per exercise. 1. Forward lunges 2. Skipping 3. Squats 4. Sled push 5. Burpees 6. Jump squats 7. Air bike 8. Toe raises 9. High knees 10. Kettlebell deadlifts

Interval training

This type of training involves athletes doing a prescribed amount of work over a given time followed by a period of rest or recovery. Then repeating the workload at the same, similar or higher intensity This is beneficial because it allows the athlete to train at a higher intensity than would be possible under continuous training and enables the trainer to progressively overload the training. http://cdn.livetv270.me/webplayer.php? t=ifr&c=1349320&lang=en&eid=906448&lid=1349320&ci=3&si=3

Flexibility training refers to developing a wide range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment. Why is flexibility training beneficial? - Prevents injury, improved coordination between muscle groups, muscular relaxation, decreasing soreness and tightness following exercise and an increased range of movement around joints, maximising performance potential. What factors will reduce flexibility? - Age (as our muscles shorten and tighter as we get older), sex, (generally females are more flexible than males), temperature (increased atmospheric and body temperature both improve flexability), exercise (people who are frequently involved in exercise tend to be more flexabile than more sedentary people). The 4 methods of flexibility training: - Ballistic - Static - PNF (Proprioceptive Neuromuscular Facilitation) - Dynamic Methods of Flexibility Training Name - Static Training Define - A stretch that is held in a challenging but comfortable position for a period of time, usually somewhere between 10-30 seconds. Static stretching is performed while the body is still and not moving. Describe - During static stretching, the muscle is slowly stretched to a position (end point or limit) which is held for about 30 seconds. The

movement is smooth and performed slowly, taking the muscle to a point where there is a stretch without discomfort. Where/when is it used? - Beginning stages of the rehabilitation process and cool down after a game.

Name - Ballistic training Define - Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or warming up, by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. Describe - The movements must be executed rhythmically to avoid jerky actions and too much momentum at the end point of the stretch. An example of ballistic stretching would be touching toes using a bouncing motion. Where/when is it used? - During the warm up for athletes participating in a sport which involves any large or explosive movements e.g. UFC fighter or goal kicker in rugby. Name - Proprioceptive neuromuscular facilitation (PNF) stretching Define - A method of stretching muscles to maximize their flexibility that is often performed with a partner or trainer and that involves a series of contractions and relaxations with enforced stretching during the relaxation phase Describe - PNF stretching involves lengthening a muscle against a resistance usually provided by a partner. It incorporates static stretching, strength development using isometric contractions and periods of relaxation in a progressive sequence. The steps are: - The muscle group to be stretched is determined - The muscle group is stretched using a static contraction - While in the stretched position, the person isometrically contracts the muscle and pushed the muscle down against the surface on which they are stretching on.

- The participant relaxes in the lengthened position for 5 seconds - A further static stretch is applied followed by an isometric contraction Where/when is it used - During training, the morning of a game or consistently everyday leading up to a game. Name - Dynamic stretching Define - Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability Describe - Dynamic stretches are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising. Where/when is it used? - Dynamic stretches can also be a series of movements to get the body moving before any type of exercise. Strength Training

Method

Weight Machines

Free weights

Description

A stack of weights Used to develop where the load all muscles in a can be adjusted group at the same time. Use of barbells, dumbbells and hand weights

Advantages

Cheap and Less chance of of Strengthens all portable. muscles in the injury because surrounding area tracks resist the way each movement can be performed

Disadvantages

Does not develop

Time consuming

Elastic Bands Bands are used to create a resistive force that is counteracted by the body

Less control over

stabilizing muscles

and requires strict form and good technique to avoid injury

movement which can lead to injury

Types of strength Absolute strength - How much mass a muscle can move in one repetition e.g. weight lifting and rugby scrum Power - or speed strength, is the ability to generate force quickly e.g. discus and shot put Muscular hypertrophy - The increase in size of muscle fibres and connective tissue e.g. bodybuilding, boxing and sumo wrestling Muscular endurance - When the muscle has the ability to perform a movement a large number of times e.g. marathon running and rowing. The Principles of Training Variety Variety is about ensuring that training does not become repetitive or boring for an athlete. While coaches must ensure that the relevant components of fitness and necessary skills are focused on, it is vital that each session does not repeat itself endlessly; and, cycles of training need to include different activities that can achieve the same goal. For example, recovery sessions may always include aquatic based activity; however, the venue for this can change throughout the year. E.g. Maroubra beach, clovelly pool, mahon pool, Heffron pool, coogee beach. It may also include Cross-training (e.g. cycling, boxercise, swimming) for an endurance based athlete Warm up and Cool down All training sessions should incorporate adequate warm-up and cool down. The purpose of the warm-up is to prepare the body for physical activity and reduce risk of injury or soreness. Effects of warm-up include increased blood flow to the muscles, increased elasticity of muscles, preparing the cardiovascular system (increase heart

and breathing rates) and preparing the joints. The cool down is as important as the warm-up. It helps disperse lactic acid, prevent ‘blood pooling’, and reduce muscle stiffness and soreness. Cool down involves gradually reducing the intensity of activity (eg light jogging and walking), followed by the stretching of all the major muscles used during the activity. Specificity This principle suggests that training activities should be closely related to those activities required in the game or event. In order to improve, you need to develop the techniques, energy systems and muscles used in that sport. Eg: a Butterfly swimmer should not be doing a lot of long distance cycling work. The swimmer needs to develop: - The ATP-PC and lactic acid energy systems - The proper technique of the butterfly stroke - The main muscle groups used in the butterfly (through both gym workouts and actual butterfly swimming.) Sport/Activ Fitness ity Components

Muscle groups

Dominant energy systems

Javelin

Speed, power

Tricep, abdominals, quads and glutes

ATP

Triathlon

Cardio endurance, muscular endurance

Whole body

Aerobic

Touch

Agility, speed, endurance

Legs

Anaerobic, ATP

100m

Speed, power

Legs

ATP

sprinter 1500m swimmer

Endurance

Shoulders, chest and back

Aerobic

Softball pitcher

Power, flexibility

Shoulders, back and pecs

ATP

Soccer goalkeeper

Power, Agility, flexibility

Whole body

ATP

Long Jump Power, speed

Legs

ATP

Rugby winger

Speed, power, agility

Legs, upper body

ATP, anaerobic

Netball Shooter

Power, agility

Legs

ATP

Floor Gymnastic s

Flexibility, power

Whole body

ATP

Progressive overload The overload principle implies that gains in fitness (adaptations) occur only when the training load is greater than normal and is progressively increased as improvements in fitness occur. Training produces certain psychological changes that allow the body to work at a higher level intensity. This higher level is achievable as a result of adaptations that have occured in response to training stress at a lower level. As the body becomes familiar with a particular level of training stress, it adapts to it and further training at this level fails to sufficiently stress the system. These adaptations will not take place if the load or resistance is either too small or too big. A resistance that is too high, particularly in the early stages, results in the onset of fatigue as well as possible injury and the discontinuation of the activity.

Reversibility The principle refers simply to the effects of training are reversible. If you stop training your fitness level will decline. This is also known as the detraining effect, and it applies to all aspects of fitness (eg flexibility, strength, endurance etc).

Training Threshold The training threshold is the minimum amount of exercise required to produce an improvement in our fitness. The Aerobic Threshold refers to the intensity of exercise which is sufficient to cause an aerobic training effect, which means an improvement in our body’s ability to use oxygen during exercise. This is approx 70% of a person’s maximum heart rate (MHR). (For a beginner aproxx 60%). The Anaerobic Threshold refers to the intensity of activity where the energy demands cannot be met sufficiently by the aerobic system. When this happens, an increase in anaerobic energy is needed, which causes an accumulation of lactic acid in the blood. This will result in fatigue. The anaerobic threshold occurs at a lower level for untrained people that trained people. By training at an intensity close to, or just above, the anaerobic threshold, an athlete can raise their anaerobic threshold. The Anaerobic Training Zone is the level of intensity above the aerobic threshold, but below the anaerobic threshold.

Exam Style Questions Question 2) How can resistance training improve performance in 400m running. (6 marks) - Resistance training is a form of exercise that improves muscular strength and endurance. During a resistance training workout, you move your limbs against resistance provided by your body weight, gravity, bands, weighted bars or dumbbells. Strength training is an

essential supplement to 400m runners because it strengthens muscles and joints (especially in the legs), which can improve race times and decrease injury risk by strengthening muscles and connective tissues. Runners become faster by improving neuromuscular coordination and power and also encourages coordination and stride efficiency. Incorporating weights into an athletes regular exercise routine has been proven to increase their leg strength and improve their body’s efficiency to use energy and oxygen as it provides air to the working muscle. Increasing the body’s ability to use oxygen efficiently is a primary goal of resistance training and is measured by vo2 max. If an athlete can decrease the amount of oxygen needed to run at a certain speed, they will be able to sustain a fast pace for a longer time and overall be able to run faster. Question 3) Justify the use of interval training to improve both aerobic and anaerobic power (8 marks) - Interval training is built upon alternating short, high-intensity bursts of speed with slower, recovery phases throughout a single workout. Interval training works both the aerobic and the anaerobic system. During the high-intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. This is beneficial because it allows the athlete to train at higher intensity than would be possible under continuous training and enables the trainer to progressively overload the training. Lower intensity interval training will predominantly train the aerobic system, whilst higher intensity intervals will activate the anaerobic system. The more interval training that an athlete does, the stronger and more efficient both their aerobic/anaerobic system will get. This can benefit the athlete largely in whichever sport they are performing in as their body can produce more power/speed (if needed) as well as their fitness being drastically improved. How can nutrition and recovery strategies affect performance One of the major causes of a decline in sports performance is the depletion of fuels, particularly glycogen stores in the muscles.

Therefore one of the main aims of pre-performance nutrition is to “fuel up” the muscles and provide enough carbohydrates to fuel performance, by maximising the muscle glycogen stores 24-36 hours before an event. Sports performers expend large amounts of energy, lose more water through perspiration and have higher metabolic rate. As a result they need: 1. Greater carbohydrate intake to supply greater energy needs. 2. Greater water/fluid consumption to replace and prevent fluid loss 3. Less fat consumption to control body weight 4. Greater number of meals to maintain adequate levels of blood glucose 5. Their diet must replicate their training load. There are various dietary requirements athletes have to consider prior to performance. Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition. It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%. ● ● ● ●

A normal diet is followed 4-7 days out from competition. At the same time, training tapers. (reduces) In the last 3 days carb’ consumption has increased to 70-80% and training has further decreased. This method has been shown to be beneficial to endurance athletes; however, more recent research has indicated that there is also a positive effect on glycogen storage with increased carbohydrate 24 hours prior to competition

Social Justice Principles Social Justice Principles are based on the concept of equality for all, i.e. all groups in society should have equal and equitable access to good health opportunities. This sometimes involves giving extra help and attention to those groups which are most disadvantaged (eg giving health care cards to aboriginals; having special Aboriginal medical centres). The four principles of social justice as they relate to health are: Equity - ie fair distribution of resources without discrimination Access - ie availability of health services and information Participation - ie the involvement of individuals and groups in health planning and decision-making Rights - Equal opportunity for all individuals to achieve good health

Focus Question 2 - What are the planning considerations for improving performance? Initial Planning Considerations The purpose of a training plan is to identify the work to be carried out to achieve an athlete’s performance objectives. Training plans can be drawn up to identify long-term objectives (such as preparing for olympic competition over four years), as well as for short-term plans for an athlete’s forthcoming season. The first stage in preparing a training plan, be it for an individual or a team, is to gather background information and the objectives for the forthcoming. Information that should be collected includes: - Personal details - Objectives and goals - Past experience - Competition information and experience - Competitors - who they are up against - Commitments and availability for training - Medical history - Training facilities and opportunities - Last seasons experience - A SWOT analysis (strengths, weaknesses, opportunities and threats) of the previous year should be done. Before creating a training program, the first step is to identify the ideal attributes, such as body build, strength, endurance, speed, flexibility and skill ability, that will allow athletes to achieve agreed goals. The next step is to compare the athlete against an ideal athlete to identify differences in their strengths and weaknesses. This is called the gap analysis. Addressing the gaps may require thinking in terms of long-term planning, for example 4-8 years Performance and Fitness needs (Individual and Team) Performance and fitness to vary according to the individual athlete or team, and the level of competition, goals or expectations.

For example, an Olympic marathon runner is going to require more in depth analysis and program design, regarding performance and fitness achievements, than an amateur or recreational athlete who enjoys ‘fun runs’ to maintain health and wellbeing. This example can also be used for comparing a local cricket team with the Australian cricket team. Individual Amateur While the amateur trains and aims to achieve a personal best result, a training program will be designed around lifestyle and other commitments, with competition priorities and training analysis a lesser intensity than that of the elite athlete. The aims of the athlete in an amateur team would be to develop skills and fitness levels to enable them to compete to potential, with training twice a week and a game on the weekend. Individual Professional While the professional athlete or a player in the Australian cricket team, however, is expected to maintain peak fitness and skill levels, to integrate with a professional team or national team. These athletes/players would have an individually designed training program, such as batting or bowling, and would incorporate the training schedule and performance goals of the team. Schedule of Events/Competitions Careful consideration must be addressed when selecting an athlete’s events or competitions. This is to avoid over committing them and inhibiting their performance during major events or competitions, especially for young athletes. Some coaches may see this as gaining experience, however, it could contribute to the onset of overtraining. Planning techniques should involve gathering competition information, such as date of main competition, national and area championships, school or university competitions, and required qualification times for competitions. In collaboration with the athlete, coach and support staff, this information

will be incorporated into the athlete’s training plan the most effective competition dates that will develop and enhance the athlete’s abilities for best performance results. C...