Improving performance - how do athletes train for improved performance

Question 1

how do athletes train for improved performances

Answer 1

• strength training
• aerobic training
• anaerobic training (power and speed)
• flexibility training
• skill training

Question 2

what does strength training include

Answer 2

• resistance training E.g. elastics + hydraulics
• weight training E.g. plates + dumbbells
• isometric training

Question 3

what does aerobic training include

Answer 3

• continuous/uniform
• fartlek
• long interval

Question 4

what does anaerobic training include

Answer 4

• developing power through resistance/weight training
• plyometrics
• short intervals

Question 5

what does flexibility training include

Answer 5

• static
• dynamic
• ballistic

Question 6

what does skill training include

Answer 6

• drills practice
• modified and small-sided games
• games for specific outcomes E.g. decision-making + tactical awareness

Question 7

what is strength training

Answer 7

Strength training is considered to be the ability to exert a force against a resistance

Question 8

what is elastic resistance training

Answer 8

Resistance training increases as elastic band is stretched
- Bands can work one or more joints and do not need gravity to supply resistance like weights, therefore they can have varied applications

Question 9

what are the advantages of elastic resistance training

Answer 9

• They are easily transportable

- Efficient and functional

Question 10

what are disadvantages of elastic resistance training

Answer 10

• Care is needed with wear as they may snap

- More difficult to measure and monitor

Question 11

what are hydraulic resistance training

Answer 11

Resistance is achieved by gas or fluid drawn or compressed in cylinders
- Resistance is constant throughout the full range of motion and is equivalent to the force applied
E.g. harder the pull or push, the greater the resistance
- Force is applied through concentric contractions only and fixed speed doesn’t train all strength types

Question 12

plate (weight training)

Answer 12

Plate training is when machines have weight plates stacked with a pin to adjust the stack to the desired weight

Question 13

what are the advantages of plate training

Answer 13

• Good for beginners to assist correct movement and reduce injury
• Less chances to ‘cheat’ when overloading
• Has in-built safety features to reduce injury, especially without ‘spotters’
• Can be easily measured and monitored due to specific amount of weight in stacks

Question 14

advantages of dumbbells

Answer 14

• Allow freedom of movement to increase range of exercises
• Additional benefits of requiring the body to be stabilised by the core and other muscles during exercise
• Ability to vary amount of load makes measuring and monitoring easy

Question 15

what are precautions of using dumbbells

Answer 15

• Learn correct technique
• Maintain form
• Avoid excessive weight early on
• Use a spotter

Question 16

what is isometric training

Answer 16

Resistance training where there is no movement at the joints
- Strength is developed at the joint angle where the contractions occur
E.g. in quadriceps during a ‘wall sit’
- Used in rehabilitation due to joints not being required to move

Question 17

what are the disadvantages of isometric training

Answer 17

• Not good for speed or endurance

- Measuring and monitoring is difficult

Question 18

what are advantages of isometric training

Answer 18

• Exercise can be done anywhere and do not require equipment

- It can increase blood pressure

Question 19

what is (anaerobic training)

Answer 19

is required to develop power and speed. it is important for most team sports and sprinting, jumping and throwing activities

Question 20

what is resistance training (anaerobic training)

Answer 20

Power is the product of strength and speed where exercises must be performed as explosively as possible
- Activities requiring short bursts of explosiveness need higher weights and fewer repetitions, where activities requiring power over a long period need moderate resistance and more repetitions

Question 21

how to make resistance training safe (anaerobic training)

Answer 21

• doing strength training before explosive movements
• having a spotter
• avoid overtraining

Question 22

speed/power resistance training (anaerobic training)

Answer 22

doing short burst training such as 30-60m sprints

Question 23

speed/endurance resistance training (anaerobic training)

Answer 23

maintain speed over 200-400m OR repeat short sprints

Question 24

what is plyometric training (anaerobic training)

Answer 24

exercise which are specific to enhance explosive power

• The purpose of plyometrics is to improve the relationship between maximum strength and explosive power
  i. e. the highest force in the shortest time
• It is designed to increase tolerance for stretched loads. Stretching the muscle under tension increase storage elastic energy. This energy is reused in concentric contractions to make them stronger

Question 25

advantages of plyometric training (anaerobic training)

Answer 25

- Exercise is performed more explosively than traditional weights leading to a more rapid development of force promoting muscular power - Able to be performed at higher velocities than traditional weight training E.g. increased specificity to the competitive situation

Question 26

what are the disadvantages of plyometric training (anaerobic training)

Answer 26

- Increased risk of Musculo-skeletal injuries due to high impact forces - Higher velocities of contraction leads to lower forces and therefore lower muscular strength - A limited range of exercises to perform

Question 27

what is short interval training (anaerobic training)

Answer 27

Short work efforts performed at high intensity with long rest periods to allow the body to perform each set at maximal intensity - Work periods are usually up to 10 seconds with a work:rest ratio of at 1:3 or greater - Short-intervals can also be completed by doing circuits (weights or bodyweight) in a gym, in the field or on cardio equipment

Question 27

what is short interval training (anaerobic training)

Answer 27

Short work efforts performed at high intensity with long rest periods to allow the body to perform each set at maximal intensity - Work periods are usually up to 10 seconds with a work:rest ratio of at 1:3 or greater - Short-intervals can also be completed by doing circuits (weights or bodyweight) in a gym, in the field or on cardio equipment

Question 28

what is flexibility training

Answer 28

Flexibility training is considered to be the increased range through which joints and body parts are able to move

Question 29

what is static stretching (flexibility)

Answer 29

Is where a muscle is stretched until the person feels as if they can stretch no more and then held for 20-30 seconds

Question 30

advantages of static stretching (flexibility)

Answer 30

- Unlikely to result in injury - Overrides the stretch reflex - Requires little energy - No muscle soreness - Safe - Easy to measure and monitor E.g. sit and stretch test

Question 31

disadvantaged of static stretching (flexibility)

Answer 31

- Does not mirror the movement pattern used in activity | - Does not reduce the chance of injury if done before exercise

Question 32

what is dynamic stretching (flexibility)

Answer 32

Involves moving a muscle or muscle group through a full range of movements in a slow and controlled manner Preferred method of warm-up before activities requiring forceful movements E.g. throwing a ball

Question 33

advantages of dynamic stretching (flexibility)

Answer 33

- Stretches muscle groups that cross the major joints - Stretches through the full range of movement - Works with the cardiorespiratory system Safe - They are good for increasing muscle temperature thus decreasing risk of injury

Question 34

disadvantages of dynamic stretching (flexibility)

Answer 34

- May not stretch smaller muscle groups | - Does not increase flexibility

Question 35

what is ballistic training (flexibility)

Answer 35

Similar to dynamic stretching but forces the muscle beyond the normal range of motion by bouncing - Used for additional warm-up before activities that have explosive movement E.g. martial arts --> should only be done by elite athletes

Question 36

advantages of ballistic training (flexibility)

Answer 36

- Done at similar speed and body movement as the actual sporting activity

Question 37

disadvantages of ballistic training (flexibility)

Answer 37

- Can cause muscle soreness and injury by activating the stretch reflex - Insufficient time given for the tissue to adapt to the stretch

Question 38

what is skill training

Answer 38

Is considered to be the building blocks for improved movement and developing advanced technique

Question 39

what is drill practice (skill training)

Answer 39

This is where players practice performing a specific skill E.g. dribbling a football, through repeated movements These drills need to progress in difficulty to develop skills - Making drills challenging increases motivation and improves performance

Question 40

how can drill training be safe (skill training)

Answer 40

Drills can be modified and controlled to ensure safety | E.g. rucking in rugby can progress through slow walk to running and protective pads can be used

Question 41

how is drill practice beneficial (skill training)

Answer 41

Repetition of skills in drills practice allows a coach to measure and monitor progress and provide feedback to refine performance E.g. basketballers can shoot from set places and scores can be recorded

Question 42

what is modified and small-sided games (skill training)

Answer 42

These types of games are similar to real game but have less players, are played on fields with different dimensions and rules may be changed - They will involve the same skills but have greater involvement and help to build fitness

Question 43

what is beneficial about modified and small-sided games (skill training)

Answer 43

They can target set skills to build technique and decision-making in game setting E.g. 5-a-side football can help develop passing skills and how and when to draw a defender

Question 44

what is games for specific outcomes (skill training)

Answer 44

Similar to the real game, the coach can take a part of the game and rehearse it and develop options

Question 45

what is beneficial of games for specific outcomes (skill training)

Answer 45

Outcomes targeted could be set defensive or attacking options, tactical awareness and decision-making E.g. in rugby, the forwards must maintain progression for 6 rucks or a basketball team can practice inbounding in the attacking end of the court