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PDHPE - IMPROVING PERFORMANCE " How do athletes train for improved…
PDHPE - IMPROVING PERFORMANCE
" How do athletes train for improved performance?"
Strength Training
Resistance Training
: Form of strength training where resistance if created.
Eg
. Elastic Training
Benefits
: Can be used for rehabilitation, versatile, low cost, easy transport.
Limitations:
Resistance is smaller / weaker than other methods and is not uniform resistance (meaning the resistance is not consistent all the way through the movement.
Benefits
: Increased intensity (requires more force, power and speed.
Suitability
: Used to train for sports that use high intensity, power or speed
eg
. rugby, basketball.
Eg.
Hydraulic Training
Benefits
: Resistance increases as speed increases, consistent resistance throughout entire movement.
Limitations
: Expensive, not easily transported, limited access and availability.
Weight Training
: Use of weights, plates, dumbells, barbells, etc. REPS, Sets and Speed can be adjusted based on what the athletes goal is.
Eg
. Plates and Dumbells
Uses may include
:
To gain muscle hypertrophy
Increase strength (heavier weight)
Increase endurance (more reps, less weight)
Increase power (increase speed)
Isometric Training
: Muscle produces a force but the muscle doesn't change length.
Benefits
: Increased strength for static contractions, specific muscle strengthening eg. at a specific joint/ muscle.
Limitations
: Does not improve speed/ performance, can only provide strength in a specific angle.
Aerobic Training
Continuous Training
: A single exercise that happens for an extensive period of time. Sits in the aerobic zone between 65-85%
Benefits
: Allows for greater physiological adaptions to occur (mostly oxygen uptake and aerobic capacity), improves endurance.
Limitations
: Does not improve anaerobic performance.
Sport Applications
Sports that require high duration, extended period of time
Lots of repetitions of a movement
Netball
Soccer
AFL
Fartlek Training
: Change in intensity and terrain at random times.
Benefits
: Improves both aerobic and anaerobic systems, specificity to certain sports that require this constant change of energy systems, allows body to recover from high intensity and go back to lower intensity.
Sport Applications
:
Netball
AFL
Sports with constant energy system changes.
Eg
. running around oval changing intensity (30 second sprint, 30 second jog), running on different terrains (road, grass, dirt, rocky terrain)
Long Interval Training
: Long periods of slightly higher workloads but still at a lower intensity with short rest periods. Eg. working for 3+ minutes with 30 second break.
Benefits
: allows for variety, time can be adjusted, exercises can be changed in between rest periods etc.
Limitations
: does not improve anaerobic threshold.
Eg
. skipping, running, cycling, swimming
Sport Applications
:
Netball
Cycling
Any endurance sports that require slightly higher loads / high intensity moments
Anaerobic Training
Developing power through resistance and weight training
: Typically used in sports where size is an advantage. Involves high intensity, low work volumes, long rest periods, low reps, high speed --> needs to involve weight/ resistance.
Plyometrics
: Exerting max force, short intervals, long rest periods. Involves a brief eccentric contraction that produces elastic force to add to the concentric contraction --> increased power and force than a regular static jump.
Eg
. Speed ladders, double leg hurdle jumps, power skipping, vertical depth jumps
Short Interval Training
: Work periods shorter than rest periods. 1:2 ratio approx. Intensity is maximal allowing for body to move into anaerobic threshold with heart rate of 90+.
Flexibility
Static
: Isometric stretches to increase a joints range of motion. Improved joint range of motion, increasing flexibility, improved performance. Generally used in the cool down portion of exercise.
Eg
. Bicep stretch, tricep stretch, hamstring stretch.
Dynamic
: Stretch with continual movement throughout the range of motion. Usually used in the warmup portion of exercise.
Eg
. Walking lunges, hip raises, supermans.
Ballistic
: Eccentric contraction followed by a concentric contraction. Increased range of motion as well as tendon elasticity. Generally only used by professional athletes to avoid injury to ammeter athletes.
Eg
. Lower back/ hamstrings > stand up with legs straight, bend over to touch toes and repeatedly reach down and relax.
Skills Training
: Fundamental components of games and sport. Skills target...
Fundamentals of the game.
Individual needs in specific areas.
Gradually increasing pressure.
Knowledge of the game.
Thinking abilities.
Communication.
Drills Practice
: Repeatedly practicing skills through
drills
. Focusing on executing the skill.
Eg
. 3 man weave; pass, screen and cut; pass and re-offer.
Modified and Small Sided Games
:
Modified games
: replicates the game with some changes such as smaller court/ field size, different sized balls or goals. Replicated the sport but with a greater focus of executing the skill.
Small Sided Games
: Opportunity for skill acquisition by increasing the time and repetitions of thee skill. Allows athletes more time to practice the skill and be continuously involved.
Eg
. 2 v 2 Basketball
Games for Specific Outcomes
Eg
. Decision making > basis of the skill is learnt and then applied into different game situations, allowing the athlete to adapt their skill and make decision based on what is happening in the game/ their opponent.
Eg
. Tactical Awareness > the use of skills in specific situations > rehearsing set plays etc.