PDH&PE Option 4 //Improving Performance

Transcription

1 2018+ PDH&PE Option 4 //Improving Performance SUMMARY NOTES HSC 1: ANAEROBIC TRAINING & STRENGTH TRAINING

2 Table of Contents How do athletes train for improved performance?... 2 Anaerobic Training:... 2 Strength Training:... 4 What are the planning considerations for improving performance?... 7 Initial Planning Considerations:... 7 Planning a Training Year (periodization):... 8 Elements to be considered when designing a training session: Planning to avoid overtraining: What ethical issues are related to improving performance? Use of drugs: Use of technology:... 17

3 How do athletes train for improved performance? Anaerobic Training: All methods of training can be used by an athlete to improve their Power and Speed, and the method used will depend on the nature of the sport or event. Name Define Specific Sport Requirements Developing Power (through resistance of weight training) Power = speed x strength Speed not just refer to running but also at joints and ROM eg. speed of hip/knee joint in kick. Best suits shot putters as they must overcome the resistance of the shot put whilst being explosive. Improved by increasing either speed or strength whilst keeping other constant. Which constant is changed depends on the nature sport (strength = high weight low reps) (speed = low weight high reps). Increase power = movements performed quickly to develop fast twitch fibres responsible for powerful movements. Sufficient recovery between sets/exercise = 2-3 minutes to allow for explosive movements and not slow from fatigue. Training body to activate as many fast twitch fibres as possible during the starting strength and explosive strength phases. Plyometrics If a muscle is stretched (eccentric contraction) just before it is shortened (concentric contraction) = more powerful concentric contraction. Between concentric and eccentric contractions is amortization phase or rest phase. High Jumpers who lower centre of gravity just before they jump to benefit from

4 elastic recoil from leg muscles. Stretch-Shortening Cycle (SSC). Uses/improves elastic recoil property of muscles. Sprint track cyclist doing box jumps or single leg press. Depth Jumps -> athlete steps off box and lands (eccentric) then jumps (concentric). Baseballers doing upper body plyometrics such as push up clap or med ball throws. Used to convert strength gains into power gains by incorporating speed and programming fibres to contract quickly. Short Interval Repeated short burst of high intensity anaerobic work with longer rest periods (up to 3 minutes) to restore ATP. Improves athlete s lactic acid tolerance and allows athletes to metabolise lactic acid more efficiently, delaying fatigue. Sprinters - can practice at or just over their distance. Highly specific to their metabolic needs. Specific to demands of sport. Eg. Rugby Union players using side steps/swerves incorporated into short interval training. Can target either ATP-PC or lactic acid systems. ATP: rest@nil) Lactic Measuring Adaptations: Upper Body: Seated Medicine Ball Throw (chest pass) Lower Body:

5 Vertical Jump Speed: 40m sprint test (can be moulded to a range of sports - speed skating, canoe sprint) Safe Training Procedures: Due to high intensity -> higher risk of serious injury SAFE: Warm-up (longer than aerobic because of considerable strain on joints and muscles) Work from a base of aerobic training/basic conditioning Correct Technique Gradual Overload Adequate Rest (especially plyometrics which is very CNS heavy) Spotter Even dry ground Appropriate footwear for plyometrics and interval Not doing over 100 reps of plyometric ground contacts at high intensity per week (risk of injury) Cool Down UNSAFE: Not warming up Starting from doing no training Improper technique Rapid Overload Inadequate Rest/overtraining Training alone (with heavy weights) uneven, wet ground unsupportive/inappropriate footwear Doing AiT on a daily basis Not cooling down Strength Training: All methods of training can be used by an athlete to improve their strength, and the method used will depend on the nature of the sport.