Detailed Note on Option Four Improving Performance

Resource Description

IMPROVING PERFORMANCE

CONTENTS
HOW DO ATHLETES TRAIN FOR IMPROVED PERFORMANCE? ……………………………………… 3
AEROBIC TRAINING ………………………………………………………………………………………………………….. 3
Training Methods – Continuous, Fartlek, Interval ……………………………………………………………….. 3
What a Training Program Will Look Like ……………………………………………………………………………. 3
How Adaptations Can Be Measured and Monitored……………………………………………………………. 3
Safe and Potentially Harmful Training Procedures………………………………………………………………. 4
FLEXIBILITY TRAINING……………………………………………………………………………………………………………… 4
Methods – Static, Dynamic, Ballistic………………………………………………………………………………….. 4
What a Training Program Looks Like…………………………………………………………………………………. 4
How Adaptations Can Be Monitored…………………………………………………………………………………. 5
Safe and Potentially Harmful Training Procedures………………………………………………………………. 5
WHAT ARE THE PLANNING CONSIDERATIONS FOR IMPROVING PERFORMANCE? ………….. 5
INITIAL PLANNING CONSIDERATIONS……………………………………………………………………………………………. 5
Performance and Fitness Needs……………………………………………………………………………………….. 5
Schedule of Events/Competitions……………………………………………………………………………………… 6
Climate and Season ………………………………………………………………………………………………………… 6
PLANNING A TRAINING YEAR …………………………………………………………………………………………………….. 7
Phases of Competition…………………………………………………………………………………………………….. 7
Subphases……………………………………………………………………………………………………………………… 7
Macrocycles……………………………………………………………………………………………………………………………..8
MesoCycles and Microcycles………………………………………………………………………………………………………………………..8
Peaking…………………………………………………………………………………………………………………………. 8
Tapering ……………………………………………………………………………………………………………………….. 9
Sport Specific Subphases (Fitness Components, Skill Requirements)………………………………………. 9
ELEMENTS TO BE CONSIDERED WHEN DESIGNING A TRAINING SESSION………………………………………………….. 9
Health and Safety Considerations …………………………………………………………………………………….. 9
Providing an Overview (Goal SPecific)……………………………………………………………………………… 10
Warm Up and Cool Down………………………………………………………………………………………………. 10
Skill Instruction and Practice ………………………………………………………………………………………….. 10

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Conditioning ………………………………………………………………………………………………………………… 10
Evaluation……………………………………………………………………………………………………………………. 11
PLANNING TO AVOID OVERTRAINING…………………………………………………………………………………………. 11
Amount and Intensity of Training……………………………………………………………………………………. 11
Physiological Considerations – Lethargy, Injury ………………………………………………………………… 12
Psychological Considerations – Loss of Motivation ……………………………………………………………. 12
Overtraining à Learn To……………………………………………………………………………………………….. 13
WHAT ETHICAL ISSUES ARE RELATED TO IMPROVING PERFORMANCE?………………………. 14
USE OF DRUGS……………………………………………………………………………………………………………………. 14
The Dangers of Performance Enhancing Drug USe ……………………………………………………………. 15
Physical Effects, Loss of Reputation, Sponsorship and Income………………………………………………………………………..15
For Strength…………………………………………………………………………………………………………………. 15
Human Growth Hormone, Anabolic Steroids………………………………………………………………………………………………..15
For Aerobic Performance (EPO)………………………………………………………………………………………. 16
To Mask Other Drugs (Diuretics, Alcohol)…………………………………………………………………………. 16
Benefits and Limitations of Drug Testing …………………………………………………………………………. 16
DRUG USE IN SPORTS EXAMPLES………………………………………………………………………………………………. 16
USE OF TECHNOLOGY…………………………………………………………………………………………………. 17
Training Innovation ………………………………………………………………………………………………………. 17
Lactate Threshold Testing, Biomechanical Analysis……………………………………………………………………………………….18
Equipment Advances…………………………………………………………………………………………………….. 18
Swimsuits, Golf Ball ………………………………………………………………………………………………………18

TRAINING METHODS – CONTINUOUS, FARTLEK, INTERVAL
Method Definition Best Suited For
Continuous/Uniform • Most common and simplest form of

aerobic training
• The heart rate is elevated and
maintained without rest intervals
• Training = minimum of 20 minutes
• Heart rate = elevated above the aerobic
threshold but below the anaerobic
threshold e.g. jogging, cycling, rowing,
and swimming
• Long duration (30mins to 2h)
• Moderate intensity (65 – 85% of MHR)

• Elite à marathon runners = high-
intensity continuous training à

training is at the upper limit the
aerobic training zone where
lactate production equals lactate
clearance
• Runners, joggers, cross country
skiers, triathletes, footballers

Fartlek • Combination of continuous training and

interval training
• Varying intensity (speed) or the terrain
• This engages both the anaerobic and
aerobic energy system

• Sports with frequent changes in
the predominant energy system
• E.g. frequent short sprints
throughout the game of soccer
• 3-12km cross country runners

Long Interval • Long periods of work interspersed with

periods of recovery
• Variables can be manipulated:
o Duration of each interval and rest
period
o Intensity of the interval
o Duration of Recovery
o Number of work/rest intervals per
session

• Team Sports

WHAT A TRAINING PROGRAM WILL LOOK LIKE
• Designing = goal will be either development or maintenance
o Achieved by manipulating the frequency, volume, intensity and type of session
• Intensity that can be maintained for long continuous training will be less than that achieved
with interval training
• Example = 20 x 100m freestyle swims with 30 second recovery or 2km swim at 75% of MHR

HOW ADAPTATIONS CAN BE MEASURED AND MONITORED
• Max VO2
• 1.6km Run
• Harvard Step Test
• Multistage fitness test can be used to assess aerobic power (Beep Test)

• Comparison of results – heart rates, lactate levels
• GPS system data

SAFE AND POTENTIALLY HARMFUL TRAINING PROCEDURES
• Attempts to progress too quickly rather than follow overload principle of slow progressions
• Decides to train with a friend and tries to “keep up” when the session volume or intensity is
beyond their current level of fitness.
• Does not include warm-up & cool-down
• Attempts too many hard training sessions
• Body does not have time to fully recover, leading to an injury or illness as immune system
becomes suppressed