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ACHPER NSW
PDHPEHSC Enrichment Day
2015
Improving Performance
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Syllabus Focus Question
‘Develop and justify a periodisation chart of the fitness and skill-specific requirements of a sprint athlete’
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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.
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Strength training methods
Complete Activity 1
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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
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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
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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
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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
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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
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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
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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.
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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
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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
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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
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Tapering
• Complete Activity 9 - Describe the process of tapering
• Activity 10 - Use the graph below to discuss the purpose of tapering
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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