Option - Improving Performance

Question 1

• Aerobic Training

Answer 1

• Continuous/uniform
• Fartlek
• Long interval

Question 2

• Flexibility Training

Answer 2

• Static
• Dynamic
• Ballistic

Question 3

• Initial planning considerations

Answer 3

• Performance and fitness needs (individual, team)
• Schedule of events/competitions
• Climate and season

Question 4

• Planning a training year (periodisation)

Answer 4

• Phases of competition (pre-season, in-season, off-season phases)
• Subphases (macro and micro cycles)
• Peaking
• Tapering
• Sport specific sub-phases (fitness components, skill requirements)

Question 5

• Elements to be considered when designing a training session

Answer 5

• Health and safety considerations
• Providing an overview of the session to athletes (goal-specific)
• Warm up and cool down
• Skill instruction and practice
• Conditioning
• Evaluation

Question 6

• Planning to avoid overtraining

Answer 6

• Amount and intensity of training
• Physiological considerations e.g. lethargy, injury
• Psychological considerations e.g. loss of motivation

Question 7

• Use of drugs

Answer 7

• The dangers of performance enhancing drug use e.g. physical effects, loss of reputation, sponsorship and income
• For strength (human growth hormone, anabolic steroids)
• For aerobic performance (EPO)
• To mask other drugs (diuretics, alcohol)
• Benefits and limitations of drug testing

Question 8

• Use of technology

Answer 8

• Training innovation e.g. lactate threshold testing, biomechanical analysis
• Equipment advances e.g. swimsuits, golf ball