Detailed Note on Option 4: Improving Performance

Grade: HSC
Subject: PDHPE
Resource type: Notes
Written by: N/A
Year uploaded: 2021
Page length: 13

Resource Description

How do athletes train for improved performance?

STRENGTH AND FLEXIBILITY TRAINING:

Strength Training:

The basic principles of strength training consist of an overload manipulation of the number of repetitions, tempo, sets, force applied and exercise types. The manipulation and control of the routines are important in order to achieve effective improvement in endurance, strength and size (hypertrophy), or shape of the muscles.

Method

Definition

Best suited to

Resistance training

elastic
Hydraulic

Elastic resistance (resistance bands)

Gives the greatest resistance towards the end of the movement.
They are inexpensive and convenient because they can be used in limited spaces.
Resistances bands can target smaller muscles.
Versatility of band exercises allows the athlete to mirror movement patterns in sports with varied degrees of resistance

depending on the colour of the band ? yellow = light, green = heavy

Strengthens specific muscles.

E.g. weight lifters can use heavy green bands for more pressure, than a runner would.

Hydraulic resistance equipment

Gives a fixed amount of resistance throughout the entire exercise depending on the speed of the movement
Allows for both strength and cardiovascular training at the same time.
Can be down in water or by using equipment where resistance is a function of speed

faster movements = more resistance

Controls movement and speed
Allows increased force to be applied against the resistances through full ROM.

E.g. A runner can do slower reps for less pressure and endurance training than a boxer would.

Weight training

Plates
dumbbells

Isotonic resistance training and good for muscle isolation + increasing hypertrophy.

Free weights (dumbbells)

Targets a particular muscle group and engages other muscles to assist in the work.

Weight machines(plates)

Help reduce the risk of over-extending or under-extending muscles.

Weight training provides the majority of the resistance at the beginning, initiating joint angle of the movement, after this point the overall resistance alters.

Can exercise all the muscles in the body.

E.g. Pyramid system, where the load here is increased and the repetitions are reduced.

Isometric training

Involves the static contraction of muscles, and is the maximum tension of the muscles without changing their length while providing no movements in the joints ? Muscles don’t lengthen

- Increases strength in selected muscle groups
- Is not sufficient on its own and needs to be combined with isotonic training.
Improves muscle endurance.

Athlete with little time and energy
Home exercises
Good for core-strength development
Rehabilitation

E.g. holding a plank 1 minute with 30 secs rest and repeat 4 times, will improve external obliques and rectus abdominal strength.

Training program: Progressive overload improves rate of hypertrophy.

Purpose

Exercise

Load

Reps

Rest

Strength endurance

(cross country skier)

Squat

Bicep Curl

Lunges with dumbbells

Machine Squat with weighted plates

Yellow band

Low pressure

Light dumbbell

(5-15kg)

Just bar or light plates (5-20kg)

Many (15-30)

Slow reps

Many (15-30)

Many (10-30)

Short breaks (30 secs – 1 min)

Power/strength

(weight lifting)

Squat

Bicep Curl

Lunges with dumbbells

Machine Squat with weighted plates

Blue band

High pressure

Heavy dumbbell

(40-100kg)

Heavy plates (50-100kg)

Few (1-5)

Fast reps

Few (1-5)

Longer breaks (30secs – 2 mins)

Safety + Benefits;

Weight training with dumbbells can be dropped and cause injury.

Fixed machines using plated weights is one of the safest forms of exercise as the movement is controlled.
Athletes must ensure the use of correct technique and with plates a spotter is important for safety

How adaptions can be monitored;

Strength; Increased RM (repetition maximum) of the same weight shows increased strength

Power: Hand grip test, test throws seated (basketball), standing long jump.

Flexibility training:

Involves maximising the range of motion (ROM) and stability of the muscles by performing a series of exercises. The benefits are improved blood flow in the athlete’s muscles and a lower risk of injury when training or competing. All stretching movements need to be safe, even though the ‘stretch reflex’ mechanism will try to stop the muscles from over stretching and tearing.

Method	Definition	Best suited to
Static	Slow gradual lengthening of a muscle until the athletes feels they cannot stretch no further Held for 30-60 seconds. e.g. touching your toes (holding) ? stretches hamstring	All activities Considered most effective in increasing the ROM Most used in cooldown (decreases the onset of muscular soreness, by ridding the body of lactic acid)
Dynamic	Involves subjecting the muscle or muscle group to a sequence of continuous full range movements. relatively slow & controlled pace Based on exercise used in the specific sport. e.g. controlled arm swings + leg swings ? warms arms and legs for a swimmer	Swimming, Aerobics, Team Sports. Best type of stretching for a warm up (raises bod temperatures)
Ballistic	Similar to dynamic but uses a bouncing or jerking movement to increase the stretch forces the limb into an extended range of motion when the muscle has not relaxed enough to enter it. e.g. bouncing to touch your toes ? stretches hamstring	Ballet Gymnastics should only be used by elite athletes with supervision by a trainer. Bouncing be hazardous and strain muscles if untrained. Usually used after static stretching has taken place.

Training program should;

Target specific joints required in the sport (specificity)

Stretches should be held/undertaken for long as flexibility increases (progressive overload)

Different stretches should be used every few sessions (variety)

Should stretch 3-4 times a week.

e.g. Yoga or Pilates

How adaptions can be monitored;

Sit and Reach test (sit and reach box + sit with straight legs and stretch forward)

Measures flexibility of the hamstrings
Goniometer (director measure of the range of motion at a joint)

Benefits + Safety:

Exercise that involve hyperextension should be avoided + Stretch just to point of pain

Stretching for warm up (rises body temp) and cool down (removes lactic acid) reduces risk of injury.

Improves skill execution (e.g. kicker further or higher) + posture + increases blood supple to muscles

Minimises post-exercise soreness

Static stretches are safe

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Detailed Note on Option 4: Improving Performance

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