ACHPER NSW

PDHPEHSC Enrichment Day

2015

Improving Performance

Syllabus Focus Question

‘Develop and justify a periodisation chart of the fitness and skill-specific requirements of a sprint athlete’

SyllabusStudents learn about • Strength Training- Resistance training, e.g. elastic,

hydraulic- Weight training, e.g. plates,

dumbbells- Isometric training

Students learn to:- Examine the types and methods of

training and how they best suit the specific performance requirements

- Design a training program- Describe how training adaptations

can be measured and monitored- Identify safe and potentially harmful

training procedures

• Initial planning considerations

- performance and fitness needs- schedule of events/competitions- climate and season

• Describe the specific considerations of planning for performance in events/competitions. How would this planning differ for elite athletes and recreational/amateur participants?

• Planning a training year (periodisation)

- Phases of competition (pre-season, in-season and offseason phases)

- Sub-phases (macro and microcylces)

- Peaking- Tapering- Sport-specific subphases

(fitness/skill components)

• Develop and justify a periodisation chart of fitness and skill-specific requirements of a particular sport.

Strength training methods

Complete Activity 1

Watch clip 1 - Weight traininghttps://www.youtube.com/watch?feature=player_detailpage&v=QCBBX5W8IQk

Watch clip 2 -Elasticshttps://www.youtube.com/watch?list=PL37cAT6O0r6rOtPYuOrKNT4vsrYnIEzAw&feature=player_detailpage&v=4gZHO7G7opo

Activity 2Discuss which strength training methods would be most appropriate for a sprint athlete.(Workbook - complete table)

Activity 3Justify why upper body exercises are included in these clips

Specific Strength Training Methods for a Sprint Athlete

Elastics• Inexpensive• Specificity – ability to

train movements rather than muscles for sprinting e.g. Bungy cord training

• Adaptable – ability to provide resistance in multiple planes i.e. prime movers and stabilizers activated

• Portable/safe

Free Weight training• Specific – ability to target

specific muscle groups used in sprinting e.g. squat

• Adaptable – ability to provide resistance in multiple planes i.e. prime movers and stabilizers activated

• Contraindications? e.g. technique

Plyometrics

Watch Clip 3https://www.youtube.com/watch?feature=player_detailpage&v=AFK9Dwwag5Q

Watch Clip 4https://www.youtube.com/watch?feature=player_detailpage&v=QsXIxsRxFVY

Complete Activity 4

Initial Planning Considerations

• Scheduling of events – Why is this relevant?Complete Activity 5 (a)and discuss

• Performance and fitness needs Activity 5 (b) - What role might the coach play to establish performance and fitness needs?

• Climate and seasonComplete Activity 5 (c) - Scenario

• Complete Activity 6 - Comparing elite athlete versus a social/amateur athlete

Planning a Training Year(Periodisation)

Phases of Competition

There are 3 phases of competition

1. The

preparation phase

(pre-season)

2. The

competition phase

(in-season)

3. The transition

phase (off-season)

Combined, the 3 phases are called a macrocycle i.e. an annual plan that works

towards peaking competitionComplete Activity 7

MACROCYCLE(The training Year)

Divided into 3 Phases of competition

↓

↓

Each phase divided into Mesocycles

(usually 4-6 weeks) ↓

Each mesocycle divided into Microcycles (usually 6-7 days)

↓

Each microcycle divided into individual training sessions

The following principles must be followed for strength training to be

effectiveSpecific i.e. adaptations will occur only in the parts of

the body that are stressed by the exercise. Weight/resistance training is highly specific!

Overload Principle (FITT) i.e. the individual is loaded beyond normal

requirements - and this needs to be done throughout as adaptations occur.

Periodisation of Power

Muscular Endurance - 20 reps, 3-5 sets

General Strength – 70-80% 1RM 8-12 reps, 3-10 sets, slow/medium pace

Maximum Strength -90-100% 1RM 2-6

reps, 3-5 sets slow/medium pace

Power -80-

90%1RM2-6 reps,3-5 sets, fast

Complete Activity 8

Power – moderate to heavy weights done quickly. The nervous system is taught to fire the motor units more quickly. Power = strength + speed.

General Strength

Maximum Strength

Power

Muscular Endurance

Muscular endurance – aims at developing the muscle so that it can repeat the required effort again and again. Toning - for more definition and to reduce the layer of fat.

General strength – moderate weights increase strength. Muscle fibres thicken (hypertrophy) resulting in an increase in muscle size. This is an adaptation due to training.

Maximal strength – heavy weights are used. Here the nervous system adapts to coordinate and ‘fire’ more motor units, therefore more fibres are involved thus increasing strength. [Recruitment] (Strength increases but not necessarily size of muscles).

Strength Training Adaptations

Peak Performance

Periodisation – Specific planning

Involves physical and psychological aspects

May be needed each week (team sports) or only a couple of times a

year (Nationals/Olympics)

Incorporates specificity/progressive

overload/tapering

Tapering

• Complete Activity 9 - Describe the process of tapering

• Activity 10 - Use the graph below to discuss the purpose of tapering

Take Home Activities• Attempt the question:‘Develop and justify a periodisation chart of the fitness and skill-specific requirements of a sprint athlete’(10marks) Hand it into your teacher for marking

• Investigate examples of general strength exercises used to develop major muscle groups

• Using the information above, design a 12 week general strength program for a novice 16 year old soccer player with no weight training background