Identify 3 sports that would predominantly rely on aerobic training. Justify your choices to your partner.

Transcription

1 James Muir

2 Focus Question (Slide 2) Activity 1: Think-Pair-Share Identify 3 sports that would predominantly rely on aerobic training. Justify your choices to your partner. Sport Justification PDHPE Enrichment Day 2017 Improving Performance Page 70

3 Sporting Case Study (Slide 3) Activity 2: Questions In your groups discuss and take notes for the following 2 questions (a) Identify the key physiological attributes a successful triathlete would possess (b) Analyse the relationship between the physiological attributes and improved performance in triathlon PDHPE Enrichment Day 2017 Improving Performance Page 71

4 Types of Training and Designing Training Programs (Slide 4) Activity 3: Match the terms Types of Aerobic Training Continuous / Uniform Fartlek Long Interval Typically involves periods of moderate intensity work e.g. running interspersed with high intensity bursts e.g. sprinting. The work / rest ratio can be dictated by how you feel as opposed to strict timings. Varying terrain and utilising hills is common in this type of training. Provides a foundation for most other methods of training because it is sustained, enduring and, in most cases, of low to moderate intensity. However, the level of intensity can be adapted to meet performance needs. Needs to be at least 20 mins of sustained work above the aerobic threshold to yield benefits. Periods of work interspersed with periods of recovery. The key to a successful session is correctly manipulating the work / rest ratio. Periods of work often last between 2-5 mins at submaximal pace with periods of recovery varying to as little as 30 seconds with the intention of not letting the heart rate drop too low. Variations to intensity, time and number of work periods can be used to suit specific needs PDHPE Enrichment Day 2017 Improving Performance Page 72

5 Types of Training and Designing Training Programs (Slide 4) Activity 4: A Day in the Life of an Elite Triathlete Video Clip 1. View the video and note examples of the different types of training that the athlete undertakes. 2. In your groups design a training session and explain its benefits on performance and what other sports it might be applicable to? Notes: PDHPE Enrichment Day 2017 Improving Performance Page 73

6 Types of Training and Designing Training Programs (Slide 4) Activity 5: Designing a Training Program Designing Training programs Having a structured triathlon training plan is essential for triathletes of all ability levels. A well-designed training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining (1). The plan should incoporate the FITT princicples and the princples of training to maximise results. F - frequency - how many times per week should you train? I - intensity what is the target intensity of each session? T - time - how long should each session last? T - training activity - what exercise or training activity will help achieve the individual's fitness goals? Throughout the program principles of training such as progressive overload, specificity, variety and training thresholds, warm up and cool down should all be taken into account. Over the course of the training program certain aspects are manipulated to ensure progressive overlad. E.g. volume and intensity is gradually increased until the last week of the program where training is tapered. Each session is also specific to the event being trained for e.g. runnning, swimming or cycling Adequate recovery days and sessions should also be a key part of any training program. This allows physiological adaptations to take place and can minimise the risks of overtraining effects, including injuries that may prevent training and promote reversibility of traingin adaptations. PDHPE Enrichment Day 2017 Improving Performance Page 74

7 Example of a Triathlon Training Program Below is an example of a 5 week sprint Triathlon Training Program. Can you notice elements of the FITT principle within it? Wk 1 Wk 2 Wk 3 Wk 4 Sprint Tri: yd swim, 20k bike, 5k run Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Swim 1000yd Swim1200yd Swim 1400yd Main Set: 400, 300, 200, 100 descend* Swim 1000yd Bike 45:00 Moderate Intensity Bike 50:00 Moderate Intensity Bike 60:00 Moderate Intensity Bike 50:00 Run 15:00 Run 20:00 Run 25:00 Run 20:00 Swim 1000yd Run 15:00 Swim 1200yd Run 30:00 Swim 1400yd (Main Set: 4 x 200s, steady pace) Run 35:00 6 x min intervals Swim 1000yd Bike 60:00 Bike 60:00 Bike 70:00 Brick: Wk 5, stretch out. Run 25:00 Swim 1400yd Moderate Intensity Bike 55:00 Run 20:00 Main Set: 10 x 50 kick/swim Swim 1200yd Bike 45:00 Run 10:0 Bike 65:00 Main Set; 8 x 100s, rest 15 sec Moderate Intensity with some hills. Main Set: 6 x 50s, build each 50 Wk 6 Swim 1400yd Bike 65:00 Run 35:00 Run 30:00 Swim 1400yd Brick: Wk 7 Main Set: 12 x 75s, steady pace. Kick 4 x 50s. Swim 1600yd Main Set: 10 x 100s with 10 sc rest. Steady pace. Moderate Intensity Bike 50:00 Moderate Intensity 8 x 2 min intervals Run 30:00 Main Set: 400, 300, 200, 100 Pull 400 & 200 Swim 1600yd Main Set 4 x 200, 3 x 150, 2 x 100, 1 x 50. Faster as you go. Run 20:00 Bike 55:00 Run 20:00 Bike 75:00 PDHPE Enrichment Day 2017 Improving Performance Page 75

8 This page outlines a single week of a program in more detail. You will notice that more specific information with regards to time and intensity are factored in. Day AM Session PM Session Monday Run 1-60 minute guided run session. Meet at Le Montage, Lilyfield 6 am or Tuesday Wednesday Thursday Run - 10 minute easy run warm up 5 x 500m moderate pace with 1 minute recovery between 500 s 10 easy run cool down Cycle 2 - Homebush 60 mins Ride Test - 10 minute warm up at 100rpm, 10k or 7 laps of the Tennis Courts at hard time trial pace, 10 minute cooldown. Record time for TT. Run 1 60 minute guided run session. Meet at Le Montage, Lilyfield 6 am or Run - 10 minute jog warm up 30 minutes of moderate hills, easy pace (walking is OK if HR gets too high on hills) 10 minute jog cool down Cycle 2 - Homebush 60 mins Warm-up 10 minutes at 100rpm Main set 3 minutes using 39 x 19, 5 min easy, 4 min 39 x 17, 5 easy, 5 min using 39 x 15, 15 minute cool down. All 5 minute efforts only using moderate heart rate, guide bpm. Rest of the ride at an easy pace. Swim - 2 x 100m easy warm-up Main Set 500 metres as 6 x 50m - 25 easy, 25 moderate on 20 sec 2 x 100m as 75m easy, 25m moderate on 30 sec Cool Down - 2 x 50m on 20 sec recovery Swim - 2 x 100m easy warm-up Main Set 700 metres as 8 x easy, 25 moderate on 20 sec 3 x 75 easy, 25m moderate on 30 sec Cool Down 2 x 50m on 20 sec recovery. Optional Run 4 - as advertised via the Balance Weekly Friday Saturday Sunday Rest or Core workout/stretch Cycle Join the intermediate weekend Ride (as a guide during the session). Flat/rolling terrain 60 minutes including 3 x 5 minute big gear or climbing efforts remainder in the ride group. Long run - 50 minutes at an easy pace. Optional ocean/open water swim PDHPE Enrichment Day 2017 Improving Performance Page 76

9 Describe how Training Adaptations can be Measured and Monitored (Slide 5) Activity 6: Describe how training adaptations can be measured and monitored Name 3 tests that can be used to measure and monitor aerobic training adaptations In pairs, provide the characteristics and features of an appropriate test that can be used to measure and monitor aerobic capacity. Test Characteristics and Features Notes from slide and discussion: PDHPE Enrichment Day 2017 Improving Performance Page 77

10 Identify Potentially Safe and Harmful Procedures (Slide 6) Activity 8: Safe or Harmful? Notes from slide and activity: Activity 8: Safe or Harmful? Why is it important to ensure safe training procedures are adhered to? PDHPE Enrichment Day 2017 Improving Performance Page 78

11 Types of Training Methods (Slide 8) Activity 9: Drills Practice Drills are specific exercises designed to improve the technique and efficiency of the skills an athlete performs. They allow emphasis to be placed on one aspect of the sport. During drills practice, the coach will provide cues and feedback to assist learning. Drills are predominantly used to practice technical skills, often in isolation from other aspects of the sport. Why might you use drills practice in training? What are some guidelines to ensure good drills practice? How might you measure success? PDHPE Enrichment Day 2017 Improving Performance Page 79

12 Types of Training Methods (Slides 9 and 10) Activity 10 A & B: NZ Coach Approach - TGfU What are the benefits of using modified and small sided games? What specific outcome is this game trying to achieve? PDHPE Enrichment Day 2017 Improving Performance Page 80

13 Describe How Training Adaptations Can Be measured and Monitored. (Slide 11) Activity 11: How can training adaptations can be measured and monitored? Why is measuring and monitoring training adaptations important for improving performance? PDHPE Enrichment Day 2017 Improving Performance Page 81

14 Identify Safe and Potentially Harmful Training Procedures (Slide 12) Activity 12: Identify safe and potentially harmful training procedures when using skills training. How might these affect performance? SAFE HARMFUL PDHPE Enrichment Day 2017 Improving Performance Page 82

15 How do different types of training improve performance in various sports? (2014 HSC 8 Marks) Criteria Marks Makes evident how different types of training can improve performance in various sports. Provides relevant examples of training used to improve performance in specific 8 sports. Provides characteristics and features of how different types of training are used to improve performance in various sports. 6-7 Provides relevant examples Sketches in general terms how different type(s) of training can improve performance in various sports. 4-5 Provides relevant examples. Recognises and names the different type(s) of training used to improve performance in a specific sport. 2-3 Provides examples. Provides an example of training types. 1 PDHPE Enrichment Day 2017 Improving Performance Page 83

16 Take Home Activities The following activities can be done at home as part of your study in preparation for the HSC: Activity 1: Designing a Training Program Refer to the handout Balance & UTS Tri Club and answer the following question How have the principles of training been applied to the program to improve performance? Activity 2: Skill Training Watch the following videos Small Sided Games - Channels 6 v 4 From < Small Sided Games 6 v 4 v 2 (2 fullbacks) From < Compared the intended outcomes of each game and analyse how they would improve performance Activity 3: Measuring and Monitoring Adaptations Research one of the following aerobic fitness tests for measuring VO2 Max (a) Multistage fitness test (b) Astrand Treadmill test (c) Queens College Step Test Describe how the test is administered and explain how the results can be used to improve performance. The following videos may help PDHPE Enrichment Day 2017 Improving Performance Page 84