option 2 improving performance

Question 1

What is continuous training

Answer 1

• Requires the athlete to work at constant speeds and time frames that may match needs of sport

Question 2

advantage of continuous training

Answer 2

• improves cardiovascular fitness and local muscular endurance, aerobic capacity

Question 3

What is fartlek training

Answer 3

• continuous training with variations in terrain and paces

Question 4

advantage of fartlek

Answer 4

• increased respiratory benefits
• increased tolerance to lactic acid
• increased tolerance to changes in inclination and speeds
• increased speed over short distances

Question 5

examples of fartlek + sport

Answer 5

3km, 5km + 10km > hard 4 mins with 1 min jog recovery x8
sport - soccer

Question 6

what is long interval

Answer 6

repetitions of high speed intensities followed by periods of recovery

Question 7

advantages of long interval

Answer 7

• increased aerobic capacity and fitness
• ability to respond to changes in speed for long periods
• ability to tolerate lactic accumulation

Question 8

examples of long interval

Answer 8

5 mins jog
12 x 800m running at 80% MHR for 3 mins + 5 mins decreasing intensity

Question 9

adaptations in aerobic training

Answer 9

• decreased resting heart rate
• increased heart and muscle size
• increased haemoglobin
• increased in slow and fast twitch

Question 10

safety and harmful aerobic training

Answer 10

safety - adequate recovery strategies
- adequate warm up and cool down
- hydration levels maintained
- thermoregulation issues and climate conditions
- pre-screening and exercise prescription

harmful - prone to overuse with repetitive exercises

Question 11

3 things to remember for initial planning considerations

Answer 11

1. performance and fittness needs
2. schedule of events
3. climate and season

Question 12

Considerations for performance and fitness needs

Answer 12

• physical fitness of indivi
• physical attributes eg strength
• psychological

Question 13

Considerations for schedule of events

Answer 13

• all training volumes and active recovery
• ## need to plan for peaking to optimise performance

Question 14

Considerations for climate and season

Answer 14

• nature of weather and climate
• adapt training program based on the anticipated environment

Question 15

What are the similarities between amateur vs elite athletes

Answer 15

• goal setting
• planning involved
• safety of the athlete

Question 16

What are the differenced between amateur vs elite athletes

Answer 16

-general fitness
- general tactics
- elite has more access to resources
- elite have greater demand
- elite have greater emphasis on preperation = nutrition

Question 17

what are performance considerations for soccer

Answer 17

• strong aerobic capacity
• high level of tactical awareness and strategic knowledge
• need to run at speed
• lean body shape with low body fat
• execute number of skills

Question 18

what are the schedule considerations for soccer

Answer 18

Pre-season : 10 weeks
in-season : 30 weeks
Final - phase ; 4 week
off season : 8 weeks

Question 19

what are the climate considerations for soccer

Answer 19

pre and off season = completed in summer and spring + hot and humid, less time and early session times

in and final phases = winter and autumn
= cold, wet, windy, longer warm up and midday times

Question 20

what are the elements of a training session

Answer 20

• health and safety
• overview
• warm up and cool down
• skill instruction and practice
• conditioning
• evaluation

Question 21

A. Health and Safety Considerations

Answer 21

• Injury prevention, adequate warm ups and cool downs and athletes knowing the technical aspects of the skill acquisition.
• Protective equipment should be used and meet safety standards.
• General equipment that the athletes may be using must in good working condition and regularly checked.
• Apparel must be comfortable and meet the climate being trained in. Good footwear is essential.
• Environmental protection from the climate including, sun, rain, wind, etc.
• Illnesses must be taken seriously and not be allowed to spread throughout the team.

Question 22

B. Session Overview

Answer 22

player records of absence
- assessment of injuries
- discussion of previous performance
- outline of specific goals
- special tactics suggestions

Question 23

C. Warm Up and Cool Down

Answer 23

Phases of the warm up include:

• General body warm up
• Stretching (dynamics)
• Callisthenics
• Skill rehearsal

Phases of the cool down include:

• General body warm down
• Stretching (statically and PNF)
• Hydration recovery
• Nutrition recovery

Question 24

D. Skill Instruction and Practice

Answer 24

All sessions should include an aspect of technical practice that focuses purely on the development of the skills of the sport. The session plan must present skill instruction and practice that aimed at the technical proficiency that will contribute to a better performance in latter parts of the session.
eg skill drills, position play

25% of session

drill for passing and moving
- provide patterns of passing to transition
from defensive areas to attacking areas

Question 25

E. Conditioning

Answer 25

Conditioning can be both external from the game and game-related. Specific fitness components may have to be developed using non-game related drills, however, most conditioning should be game specific. eg 7vs 7 3x 5 minute blocks to allow players to become fit

Question 26

F. Evaluation

Answer 26

Evaluating the session after the cool down is an essential part of the session as it allows an opportunity for the coach to give constructive feedback about the session just completed, reinforcing the major goal of the session. The evaluation should also give a small insight to the next session.

Question 27

planning to overtraining dot point

Answer 27

Question 28

signs of Physiological (Physical) overtraining

Answer 28

- Lack of energy. - Gets tired easier. - Illness - Injury (over-use) - Performance drop - Technical dysfunction

Question 29

causes of Physiological (Physical) overtraining

Answer 29

- Too much overload - Too much intensity - No variety - Lack of quality nutrition - Lack of decent recovery strategies

Question 30

signs of Psychological (mental) Link to de-training affect

Answer 30

- Frustration - Anger - Anxiety - Depression/lowness - Decision making - Loss concentration

Question 31

causes of mental overtraining

Answer 31

- Negative motivation - Not meeting expectation - Relationship issues - Humiliation - Lack of sleep

Question 32

Strategies to overcome the ‘fatigue’:

Answer 32

Strategies to overcome the ‘fatigue’: 1. Include more active recovery or decrease training volume. 2. Consult with a sports psychologist 3. Change coach, venue, training program itself.

Question 33

How do we prevent it in the first place:

Answer 33

How do we prevent it in the first place: 1. Ensure active recovery strategies in the TP. 2. Ensure variety in the TP. 3. Set realistic and achievable goals.

Question 34

Initial Planning Considerations

Answer 34

- performance and fitness needs both individual and team - schedule of events - climate and season

Question 35

intial planning - climate and season

Answer 35

. All training programs should consider the nature or potential nature of the weather and climate the athlete will be exposed too. Equipment/times/habits will be affected by the training conditions winter vs summer Equipment Training Times Training Habits

Question 36

drugs for strength

Answer 36

Human Growth Hormone (HGH): - Is a naturally occurring substance that increase the rate at which amino acids are transported to skeletal muscle cells. + 1. Increased muscle cell size and strength. 2. Helps to mobilize fats and its use as a source of energy. 3. Allows glycogen to be used at a later stage of the event. - Increased insulin resistance. Type 2 diabetes. Swelling in the arms and legs (edema) Joint and muscle pain. For men, enlargement of breast tissue (gynecomastia) Increased risk of certain cancers Anabolic Steroids: - Steroids can be anabolic (tissue building) or androgenic (producing masculine characteristics such as strength, power, speed and aggressiveness). + 1. Tissue building creates a stronger athlete. 2. Increase in power and speed. 3. Increase in injury rehab – speed of recovery. - Fluid retention, causing swelling in your lower legs. High blood pressure. Problems with mood swings, memory, behavior, and other psychological effects, such as confusion or delirium.

Question 37

Drugs for aerobic performance:

Answer 37

Erythropoiten (EPO): - A naturally occurring hormone in our system that is responsible for the production of red blood cells. + . Increased aerobic capacity, run for longer. 2. Increased removal of waste products, run faster for longer. 3. Increased chance to save glycogen, energy for bursts of speed. - 1. Heart muscles fail due to blood thickness (viscosity) 2. Blood poisoning from abnormal levels. 3. Blood borne viruses are more prevalent, infection control???

Question 38

Drugs to mask the use of other drugs:

Answer 38

1. Diuretics: These drugs increase the amount of fluid passing from the body (water and urine). Weight reduction athletes (boxing and weightlifters) and steroid users may use diuretics. Dangers include dehydration, dizziness, headaches, liver, and kidney damage. 2. Alcohol: Alcohol is a depressant that slows the body down and can mask other agents. Not may athletes use alcohol as a masking agent. Dangers include slower reactions, blurred vision, dizziness, possible aggression.

Question 39

Benefits and limitations of drug testing:

Answer 39

Benefits of sample collection: 1. Attempt to create an even playing field. 2. It creates awareness of the dangers of use. 3. It protects the integrity of sport and performance. Limitations of sample collection: 1. It can be embarrassing to provide sample. 2. It’s incredibly costly. 3. It’s difficult for athletes to keep up to date with banned list.

Question 40

Training Innovations:

Answer 40

1. Lactate Threshold Testing: Athletes are currently being blood tested during training session in order to determine exactly when they hit lactate threshold point (burning sensation). This allows the athlete to know when to back off slightly and then continue to train at the intensity just below the point which improve aerobic capacity and ability to with stand lactic acid. 2. Biomechanical Analysis: - Camera labs designed to focus on the technical points of the skill performance allows us to determine the body parts under the most stress and where we are generating the strength and power to perform. - It is useful to detect errors in technique and weak parts of the body that maybe vulnerable to injury.

Question 41

Equipment Advances: Swimsuits

Answer 41

Fast swimsuits - • fabric that had the lowest possible level of friction drag in the water, developed using NASA’s wind tunnel technology • a streamlined shape with a corset-like support around the lower torso to help swimmers hold the best position in the water • fully bonded seams to reduce drag while allowing full movement and lexibility. large number of world records were broken at the 2009 World Championships by some swimmers wearing the all-polyurethane full-body suits. Issues of fairness and equity were raised. Some suggested that swimmers who wore the fast suits had a signif- icant advantage over other swimmers who could not afford them.

Question 42

Equipment Advances: golf balls

Answer 42

- most appropriate number and size of dimples for maximum elevation and distance given the clubhead speed applied by the golfer. - Balls respond better for distance, spin and control. Durability is improved. Dimples vary to give balls different characteristics (for example, distance or spin). More variation in ‘flex’ creates a higher ‘whipping’ action for extra distance. Greater area of contact results in high level of result (that is, less margin for error). Accuracy is increased. Lighter material allows more mass at the point of contact, creating greater distance.