What are the planning considerations for improving performance? What ethical issues are related to improving performance?
CQ1: HOW DO ATHLETES TRAIN FOR IMPROVED PERFORMANCE?
Strength training
Resistance training (elastic, hydraulic)
Weight training (plates, dubmells)
Isometric training
Training improves: - Skill acquisition (technique) - Fitness levels (energy production) - Stress tolerance (ie: adapt to lactic acid work anaerobically for longer) Strength is the maximal force generated by a muscle group
Goals of strength: - Improving muscular endurance - Increasing power - Increasing strength - Increasing body mass (bulk) - Increasing muscle tone
Gains can only be made when: - Exercise specific: adaptations will only occur in parts of the body that are stressed by that exercise - Overload principle: muscle hypertrophy can only occur when the muscle is forced to lift weights heavier than customary weight Resistance training: any exercise in which muscles contract against an external resistance with the aim of increasing strength, muscle size or muscular endurance - (e.g. elastic bands, hydraulics, weight machines or free weights)
Elastic Resistance: greatest resistance occurs at the end of the movement when there is more tension on the band. - Advantages; easy to transport good for rehab, incorporates core muscles - Disadvantages; need good technique, incorrect technique could lead to injury
Hydraulic (isokinetic): greater resistance is achieved by a faster speed of execution - Advantages; increase muscle strength and size, decrease body fat, very useful for rehab (load can be monitored) doesnt need proper technique), good for beginners, eliminates injury potential. - Disadvantages; expensive (limited access), cant transport, not sports specific movements. Weight Training (isotonic): exercises that rely on gravity for resistance. Resistance varies throughout exercise. - Advantages: actions can be sports specific, reasonable cheap and accessible. - Disadvantages; only works agonist not antagonist muscles, needs good technique (injury), often needs spotters.
+ Additional information: Overload techniques
Aerobic training
Continuous / uniform
Fartlek
Long interval Isometric: Joint angle remains constant and there us no lengthening of the muscle - E.g. plank
Advantages: - Builds stability - good for recovery/rehab - safer - no equipment needed
Disadvantages: - Strength gains only apparent at angle at which resistance is held - Not specifc to most sports Blitzing: - Working muscle groups with different exercises from different angles on any one training day
Pre-exhaustion: - Exercising to isolate and fatigue a muscle with a more complex exercise Aerobic energy system - circulates 02 around the body to make energy (resynthesis of ATP in presence of 02) Endurance-based - Long, slow distance training - Approx. 70% MHR (220-age = MHR) - 55-60% VO2 MAX (max volume of 02 the body can take in during high intensity exercise)
Sprint-based - High intensity - 90%+ MHR - 80-90% VO2 MAX - Approx. 25-50mins - Swedish name for speed play - Incorporates variation in: pace / terrain (eg. uphill, downhill, stairwork) - (eg. 15min cycle with 10 reps high intensity spurts for 30-60 secs) - 85%+ MHR - 70% V02 MAX
Examine the types of training methods and how they best suit specific performance requirements
Design a training program
Describe how training adaptations can be measured and monitored
Identify safe and potentially harmful training procedures
Anaerobic training (power and speed)
- Periods of work interspersed with periods of recovery - 1:1 (work : recovery) - Approx. 2-5mins per interval > 4-8 repetitions It is essential to monitor and measure adaptation indicators from specific programs to analyse improvements. A coach must ensure tests are: specificdesigned to assess an athletes fitness for the activity in question validtest what they propose to test reliableproduce a consistent result irrespective of the tester
Types of fitness tests: - Illinois agility test = agility - Stork stand = balance - Sit ups = muscular endurance - Chin ups or flexed arm hang = muscular endurance - Grip test = strength - Skin fold test = body comp - Ruler drop = reaction time - Ball toss = coordination - 40 m sprint = speed - Vertical jump or basketball throw = power - Sit and reach = flexibility - Beep test = max VO2 SAFE POTENTIALLY DANGEROUS Appropriate warm-up / cool-down Train without adequate checks and preparation Correct technique Overload too quickly Correct equipment Using contradicted exercises: - Ballistic stretches (jerky, uncontrolled, untrained) - Hyperextension - Hyperflexion - Joint impingement (can result in pinched nerves) Plans for adverse weather (environments) Ensure adequate training before proceeding further (PO) Ensuring adequate water availability and hydration breaks Monitor injuries tape, support upon return Adequate protective equipment (mouth guards, shin pads) In warm conditions: protective, reflective, breathable clothing (incl. hat, sunscreen) In cool conditions: warm clothes (e.g. surfing= wetsuit)
Developing power through resistance/weight training
Plyometrics
Short interval
Flexibility training
Static
Dynamic Power training: enables athlete to apply greatest amount of their maximal strength in shortest period of time
- Power = (force x distance) / time - Speed = distance / time - Type of power training must be sports specific - Develop fast-twitch muscle fibres > explosive strength - Safety (and suitability) must always be considered (technique, environ, warm up/cool down) - Refer to power pyramid (ie: reps must be performed fast) - Resistance bands, dumbbells, kettlebells, medicine balls - Build power, speed, improve coordination and agility - Involves high-intensity muscular contractions that invoke the stretch reflex (stretching muscle to limit to contract with greater force) 02 debt places stress on body and causes adaptations (esp, cardiovascular system): - Capillarisation - Strengthening heart muscles - Improved 02 uptake - Improved lactate threshold - Improved endurance
Examples: - Circuits ( ^ mobility) - Interval running - Involves maximizing ROM and stability of muscles
Benefits: - Improved blood flow in muscles - Lower risk of injury competing / training Moving a limb to end of ROM and loading in stretched position 15-60 sec - Improves circulation - Prepares muscles for activity - Decreases chance of tearing / tendon stretching
Good for cool down phase to decrease DOMS by ridding body of lactic acid buildup from exercise
Example: - Quad stretch = runner
Ballistic
*Additional info: PNF stretching
Skill training
Drills practices
Modified games and small games
Games for specific outcomes (Decision-making, tactical awareness) Performing functional-based exercises which use sport or traditional movement patterns to prepare body for movement
Example: - Leg / arm swings = swimmer
Uses momentum of moving body / limb in attempt to force it beyond usual ROM through bouncing motion - Involves fast, jerky movements - Questionably hazardous > possible damage to muscle reflex - Only used by elite with supervising trainer
Example: lower back/hamstrings = surfer Stand upright with legs straight. Bend over and repeatedly reach down and relax.
Muscle group stretched under tension, then contracted for several seconds > partner applies resistance to inhibit movement = more effective - Helps maximize ROM - Prepares body for movement Skills must be specific, RECALL - KNOWING: cognitive skill (knowing what to do) - FEELING: associative - perceptual skill (practice) - DOING: autonomous psychomotor skill (smooth, coordinated actions) Drills replicate actual skills > can be boring if done for extended periods (variation needed)
Example: kicking and passing between players = soccer Skills are put into different activities (mimic) > replicates game skills, pressure, fun - Improve skill focus - Good for reduced space - Increase player opportunity for involvement (all players of team can play)
Example: half-court game = netball
CQ2: WHAT ARE THE PLANNING CONSIDERATIONS FOR IMPROVING PERFORMANCE?
Initial planning considerations
Performance and fitness needs (individual, team)
Schedule of events / competitions Benefits: - Increased decision-making, use of time / space, force - Applies specifically to aspects of actual game
Negative: - External factors may influence specific outcome (game plan) > uncontrollable
Example: transitions between offence and defence in hockey half-court - Need analysis: evaluate where current athlete stands in relation to where they want to be (SWOT analysis)
Basic principles of training:
Progression: - moving from simple complex (easy hard) Accumulation: - training adaptions accumulate over time at different rates - Influenced by consistency / effort / recovery Overload: - Required to continue to develop athletes - ^volume, ^intensity Variation: - Varied intensity, volume, time, time, duration (FITT) - To continue adaptions and reduce boredom Context: - Fitness, skill, tactics must be developed in context of overall performance (not isolated) - Assess requirements of sport - Athletes current ability to meet requirements (fitness / skill level) - SWOT analysis - Goals
Structure of training sessions: - Safe - Relevant - Well balanced - Allows practice and improvement - Familiar routine (variety and flexibility)
Climate and season
Planning a training year (periodisation)
Phases of competition (pre-season, in-season, off-season phases) Affected by: - Competition structure - Phases of competition - Special season events - Resource availability - Motivations and attitudes of athletes - Demands of sport - Climate Altitude: - Risk of hypothermia, dehydration - Increased air radiation, UV rays - Metabolism of glycogen energy for endurance events - Aerobic capacity by 3% / 300m above 1500m
Acclimatisation: - ^lung ventilation as ^ demand for O2 deeper breaths - ^erythropoietin production ^RBC growth ^hemoglobin = ^O2 carrying capacity - ^ capillarisation of muscle cell & elevated concentration of oxidative enzymes in blood
Plans should include: - Possible variations (ie: adverse weather) = alternate venues considered and booked in advance (eg. gyms, pools, indoor courts) - Considerations whether training conditions are similar to those theyll compete in
Examples to cope with weather (acclimatisation altitude): - Train indoors (air con) - Arrive at venue early (get used to it) - More fluid - Change uniform - Shorten sessions
Sub phases (macro and microcycles)
Peaking Pre-season - High intensity, low volume - Aim: improvement - 6-12wks before start of season/comp - Predominant energy systems used in the sport are ^to max capacity - Sport-specific skill training is intensified
In-season - Aim: Maintain fitness, strength, skills developed during pre-season - Increased emphasis on game-like skills and strategic development - Practice involving opposition - Sufficient volume / intensity to maintain strength and endurance throughout the season - Games and game-like practices allows less emphasis on aerobic capacity and strength-conditioning training - Drills with components of game skills and fitness important
Off-season - Low intensity, high volume - Aim: active recovery avoid reversibility - Prevent weight gain - Maintain aerobic fitness base - Maintain strength - Maintain reasonable skill level - Repair injuries - Recuperate physically and mentally Periodisation - Planning the training - Planning for peak performance - Division of the training year into smaller phases
Macrocycles - Annual plan that works towards peaking - Broken down into phases - (ie) pre-season (prep), in-season (comp), off-season (transistion)
Mesocycles - Breakdown of macrocycles phases into smaller blocks - Designed to achieve specific goals - (eg) 12 weeks = 2 x 6weeks [ basic conditioning specific conditioning ]
Microcycles - Smaller training period (ie: 7-10 days) - More detailed info on intensity, frequency, duration, sequencing (components)
Tapering
Sports-Specific Sub-phases (fitness components, skill requirements) Using training techniques so that a player reaches their optimum state of readiness to perform.
Involves: - Physical - Mental - Emotional
Characterised by: - Good health - Adaptability to training - Quick recovery - Functional synergism - Extreme efficiency - Adaptability to stress - Self-confidence - High motivation and aspirations Involves: - Reduce training volume and intensity prior to competition (7-10days before comp.)
Aim: - rebuild tissue Benefits: - ^VO2 max - ^muscular strength - Blood lactate levels - Heal minor injuries (rebuild tissues) - soreness - Replenish glycogen stores and hydration
Elements to be considered when designing a training session Preparation phase (pre-season training): - 1 st : general conditioning program - 2 nd : emphasis on specific requirements of sport and skill / strategy practices
Competition phase: - emphasis on skill / strategy development - continuing specific conditioning for the sport
Planning to avoid overtraining
Health and safety considerations - Equip and facilities should be safe and well-maintained - Coaching methods based on safe practices (incl. weather considerations)
Training session sections: 1. Overview - Psychologically prepare athletes - Explain session objectives / activities and effectively instruct
2. Warm up - Prepare physically / mentally for demands of session - Increases in intensity (light sweat is good indicator) - Includes stretching
3. Cool down - 5-10mins + stretching removes waste products and gradually brings body back to resting levels
4. Skill instruction / practice - Coach briefly explains session and drills - Drills are practiced
6. Evaluation - Coach and players reflect on training objectives and session performances - Discuss intensity, next training session, upcoming comps General: - Result of excessive training loads without sufficient recovery can take up to 6months to recover - Results in reduced performance and inability to train fully - Overreaching: recovery several days > 1 st stage of overtraining
CQ3: WHAT ETHICAL ISSUES ARE RELATED TO IMPROVING PERFORMANCE?
Use of drugs Amount and intensity of training Under-recovery can result from: - High frequency comps - Repetitive training - 3hrs+ per day - 30% increase load per week - 2+ training days in succession - No rest days / unloading period
TRAINING LOAD RECOVERY TIME Acute training stress - Normal training fatigue <24hrs Unaccustomed exercise - Overstrain 3-5 days Training overload - Overload fatigue 5-7 days with reduced training Excessive training load - Short term: overreaching - Long term: overtraining
10-14 days 28+ days
Physiological considerations (e.g. Lethargy and injury)
Possible symptoms: - Excessive sweating - Elevated resting HR and submaximal HR - Female menstrual irregularities - Earlier training fatigue - More frequent sickness (cols, sore throats) - Weight loss - Delayed training recovery - Loss of appetite (stomach upsets, nausea, headaches) - Disturbed sleep - Decreased performance - Thirst Psychological considerations (e.g. Loss of motivation) - Lack of concentration / distraction - Reduced self-esteem - Tension / anxiety - Restlessness / irritability - Boredom - Lethargy - Reduced motivation (unenthusiastic)
Dangers of performance enhancing drug use (physical effects, loss of reputation, sponsorship and income)
- Focus of all athletes = improving performance - Increasing number of elite athletes being caught out through drug testing - It has been speculated its rare for anyone to win gold medals without taking performance-enhancing substances
Ethical considerations: - Fair play vs cheating - Drug use for personal success or because sport is big business
Common reasons for performance-enhancing drug use - Building muscle - Dulling pain - Reducing weight - Lowering stress - Masking other substances Physical effects - Muscles bigger - Recover from hard training sessions quicker - Increase blood volume and 02 carrying capacity - Reduce pain - Speed up / slow down CNS - Aggressive feelings = appealing
Loss of reputation - Many athletes are considered as role models - Illegal drug use = athletes lose respect from peers - Spectators may be vilified by media = affect athletes phycology
Loss of sponsorship / income - Millions of dollars invested by gov and sponsors in sport - Suspicion of illegal drug use may tarnish sports reputation - Honest competitors may also lose income +Additional information: Types of drugs For strength (HGH, anabolic steroids) Drug / Method Description Advantages Disadvantages Anabolic steroids - Synthetic derivative of testosterone - Androgenic effect - Strength and power events - Muscle building - improved recovery = athletes train harder and longer
- Reduce body fat
- Promote increased aggression = competitiveness of sport
- Liver dysfunction - Cancer - Infertility - Shrinking testes - Menstrual dysfunction - Acne - Heart problems Analgesics - Depress CNS - Reduce pain - Reduce inflammation - Can be used in most comps - Reduces pain - Liver problems - Mask real injuries - Slow healing process - Often used without medical advice Beta-blockers - Reduce HR - Commonly used in common usage: shooting sports - Calming effect (reduces adrenaline) - Decreased HR - Decreased BP - Drowsiness Blood-doping - Increased blood volume - Increased 02 carrying capacity - Common use: endurance events - Increases the number of red blood cells in the body = carry more oxygen to the muscles - Blood incompatibilities - Disease transmission - Blood infection - Air embolism - Blood clot - Decreased training after blood removed Diuretics - Increased fluid release - Masks steroids - Common use: jockeys, boxing - Mask use of other drugs - Kidney damage - Dehydration and electrolyte loss Erythropoietin (EPO) - Increased 02 carrying capacity - Common use: endurance events - Allows athletes to absorb more 02 > increased ATP breakdown > more energy - Thickens blood (Heart attack, clots, stroke) - Disease transmission (injections) - Difficult to determine correct amount to inject Human Growth Hormone (HGH) - Decreased body fat - Increases size, strength, power - Improved recovery time = train harder and more often
- Increases RBCs = more 02
- Boosts heart function
- Stimulates breakdown of fat = more energy
- Strengthen bones through bone growth
- Increased muscle size through protein synthesis
- Similar to anabolic - Acromegaly (enlarged limbs) - Increased risk of heart disease - Adverse, irreversible effects on growth
For aerobic performance (EPO)
To mask other drugs - avoid detection (diuretics, alcohol)
Benefits and limitations of drug testing
What are the pros and cons of drug testing?
+Additional information
Muscle size = additional strength for athlete > advantage over competitors
Eg. EPO > Marathon runner absorb more 02 = increased ATP breakdown = more energy
Drug type Description Advantages Disadvantages Diuretics
- Reduce amount of fluid in body = increased urine
- Production = reduces concentration of drugs
- Detection of diuretic in urine test = positive result
- Dizziness
- Fainting
- Electrolyte imbalance
- Muscle cramps
- Dehydration
- Reduced BP
- Reduces co-ordination
- Confusion
- Cardiac disorders
Alcohol
- Diuretic = speeds up fluid loss
- Removed traced of drugs taken before a test
- Results in increased risk-taking
- reduced coordination
- Dehydration
- Australia Sports Drug Agency (ASADA): responsible for Australian drug testing - World Anti-Doping Agency (WADA): international authority
Drug testing involves the testing of urine of athletes: Randomly In bulk (large no. of athletes at once) According to finishing positions
BENEFITS LIMITATIONS - Fair and clean competition - Promoting good health - Deterrent (warning to others) - Expensive - Drugs often more advanced than testing - Testing is often random > some avoid detection
FOR AGAINST - Level playing field in sport (reduces cheating) - Undermines purity of competition - Stops athlete from taking drugs = ^health - Invasion of privacy - Makes athlete feel like criminal - Unjust or failure - Drugs often more advanced than testing - Genetic engineering may not be really testable - Policies differ between sports - Considerable issues regarding athletes under 18 to be drug tested if they belong to a national team
Use of technology Training innovation (lactate threshold testing, biomechanical analysis) Timing of drug testing:
- ASADA (Australian anti-doping authority): allows under 18s to be tested if they belong to a national team > raises considerable issues about parental consent and mental health of impressionable young athletes - athletes can be tested anywhere / anytime unless performing a cool down, another comp, victory ceremony > chaperone stays with athlete during this time
How can the athlete be notified: - immediately after event, phoned, letter
How does the drug testing occur: - urine (common) - blood sample
The sample: - athlete is the only person who can handle the sample - the athletes name must be on sample - if A sample is: negative > B sample isnt tested, positive> B sample is tested to check
Consequences of drug use: - Warnings? Fines? Bans? (1 st offence = 4yrs, 2 nd offence = life in most sports)
Equipment advances (swimsuits, golf ball)
Argue ethical issues related to technology
Technology can be used to correct technique, create resistance, offer support (or padding) and, thus, improve performance
- Training facilities (indoor pools) - Rehabilitation equipment (artificial joints) - Drugs - Alternative therapies
Positives and negatives of technological innovation Positives Negatives Training innovations: - Makes sport more enjoyable for player (protective, comfortable) for public (tighter competition) - increase B revenue (sponsorship, media cover) - allows for the disabled (wheelchairs, prosthetics) - correct / improve techniques - assess fitness levels more accurately - Pushing to limit= ^chance of injury - High technology cost = reduced access for some athletes - Increasing pressure to be the best = performance-enhancing drugs - Athletes may rely on technology instead of skill development
Biomechanical analysis Filming the performance can allow: - evaluation of performance - concentrate on specific movements (isolate weaknesses > skills) - assess opposition performance (strengths / weaknesses) - planning for future competitions
Lactate threshold testing - Tool for predicting endurance performance - The higher the percentage of max VO2 = higher the pace at which lactate threshold occurs = fitter athlete - Increases in maximal lactate steady state = usually accompanied by improvements in race performance (aerobic and anaerobic conditioning) - reduce risk of injury - rehabilitates injuries = return sooner - improved aerodynamics (reduced drag / friction = faster times)
Overall = increased performance
Has technology gone too far? Hass access to technology created unfair competition? - Only available to wealthy countries / athletes - As well, some have increased access to technology due to being more mainstream and attracting more funding / sponsorship / media profile
Mendiguchia 2012 Rectus Femoris Muscle Injuries in Football-A Clinically Relevant Review of Mechanisms of Injury, Risk Factors and Preventive Strategies PDF