syllabus; improving performance

Question 1

strength training

Answer 1

• resistance training (elastic, hydraulic)
• weight training (plates, dumbbells)
• isometric training

Question 2

aerobic training

Answer 2

• continuous/uniform
• fartlek
• long interval

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 and off-season phases)
- subphases (macro and microcycles)
- peaking
- tapering
- sport-specific subphases (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 (lethargy, injury)
• psychological considerations (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 (lactate threshold testing, biomechanical analysis)
• equipment advances (swimsuits, golf ball)