IMPROVING PERFORMANCE: OPTION 1 FOCUS QUESTION 1: HOW DO ATHLETES TRAIN FOR IMPROVED PERFORMANCE? STRENGTH TRAINING

• Strength: ability of a muscle to exert a force against a resistance

• Strength training: general term that covers all types of exercises designed to improve strength and increase muscle size

• Strength increases made possible through adaptions increase load muscle responds and gets used to the load hypertrophy

• Must include: o Exercise specificity (specific muscles) o Employs overload o Progressive resistance (resistance increased)

• Safe performance of strength training: o Lifting appropriate level o Warm up ad cool down o Major muscle groups first o Technique o No cheating o Start use high reps and mod load o Safe equipment o Spotter

RESISTANCE TRAINING (ELASTIC, HYDRAULIC) Definition: a form of strength training where each muscular effort is opposed by a specific resistance

• Isotonic – muscles shorten and lengthen

• Develops force against an external load

• Ad: cheap and easy to learn

• Disad: resistance does not always remain maximal through full ROM Overload Techniques:

• Muscle will only strengthen if overloaded

• Tension <2/3 maximum force, not experience gains

• Muscles can be overloaded by progressively increasing o Intensity o Resistance o Number of reps o Number of sets o Speed of muscular action

Guidelines for resistance training:

MUSCULAR STRENGTH LEAN BODY MASS MUSCULAR ENDURANCE POWER

Resistance > 80% RM 3-6 Sets less than 6 reos variety

mod weight 8-15 reps 3 sets

high resistance 15-25 reps low rest period

mod resistance 8-10 reps very fast movement long recovery

Elastic Training:

• Use of bands

• Resistance generated by tension increases as band is stretched

• Muscle strengthened throughout the full range, especially at end

Hydraulic Resistance training:

• Generate resistance in response to the speed of the movement

• Faster the movement the greater the resistance that will develop

• Water can be used: running knew lifts, aquatic rotation of arms

WEIGHT TRAINING (PLATES, DUMBELLS) Definition: a form of strength training that uses set repetitions and specific units of weight to create progressive resistance, ultimately strengthening muscles.

• Traditional method of strength training

• Body weight can also be used

• Isotonic

• Muscle develops force against an external load

• Advantage: cheap and easy to learn/ do

• Disadvantage: does not remain maximal through the full range of motion

• As the muscles are overloaded with an increase in the weight lifted or the reps performed hypertrophy will occur.

Plates:

• Anchored to barbells compromise “free weights”

• As the weights become heavier athletes must be sure to keep correct and safe technique to avoid injury – use of a spotter.

Dumbells:

• Wight where 2 disks are anchored to a short bar and made for lifting with one hand

Advantages: Provides resistance in both phases of movement Can be used to improve strength in circuits and anaerobic training programs

Disadvantages: Machines are specialised so not available to all – may only have in certain gyms

Advantages: Don’t need a lot of equipment Lots of different exercises and muscle groups Rehab

Disadvantages: Bands can wear out quickly.

• Can attach disks to bumbell bars

ISOMETRIC TRAINING Definition: Muscles develop tension but do not change in length or size

• Best gains made using 6-8 reps, each lasting 6 seconds, training on 4-5 days per week

• Advantages: useful in rehab after muscle tear, little time needed easy to learn and perform, minimal equipment needed.

• Disadvantages: does not increase strength through full ROM, raises blood pressure, gains hard to measure, speed is reduced, does not produce muscular endurance, most benefits occur early in training.

AEROBIC TRAINING

CONTINUOUS TRAINING

• Provides foundation/ base for other methods of both aerobic and anaerobic training

• Mod intensity

• Improve cardio respiratory endurance, local muscular endurance and overall aerobic capacity

• Can be used by athletes at a higher intensity (83% of working heart rate) to improve anaerobic threshold

• Helps develop ability of the body to use fats and glycogen to provide energy

• Improves efficiency of heart and lungs (SV, CO, lowers RHR)

• Overload is needed

• 3-4 sessions/ week is sufficient to see changes (elite will train 5-10 times)

• intensity will be increased up to a point, once 85-90% of max the anaerobic pathways gain more benefits than the aerobic system.

Ways of adapting continuous training to performance needs:

Advantages: Useful in rehab after muscle tear Little time needed Easy to learn and perform Minimal equipment needed.

Disadvantages: Does not increase strength through full ROM Raises blood pressure Gains hard to measure Speed is reduced Does not produce muscular endurance Most benefits occur early in training

Advantages: Allow versatility in a program and help train small muscle groups Useful in rehab for injury where a specific joint needs strengthening

Performance needs Intensity Pace/ predominant energy pathway

Duration (mins)

Joggers, distance runners

50-60% Easy/ aerobic 60+

Marathon runners 60-70% Moderate/ aerobic 45-90

Marathon/ half marathon

70-80% Slightly faster/ aerobic 35-40

Marathon, 5km runners 80-90% Fast / anaerobic 10-20

800-1500m runners 90-100% Very fast/ anaerobic 1-5

High Intensity Continuous Training:

• Performed at intensity 80-90% max

• Very hard physically and psychologically

• Why so hard? - Depletes energy stores and contributes to muscle fatigue - Physical pain of training at high level

• Certain training phases only Who Benefits? Cyclists, rowers, soccer, afl, tri athlete, runners, cross country skiers, long distance swimmers. FARTLEK TRAINING

• Continuous exercise with interspersed “efforts” of varying intensities

• Speed play

• Higher intensity increases risk of injury

• Advantages: further development of aerobic system, allows easy application of variety All purpose fartlek program:

• General running broken up with periods of faster pace and different terrain

• During recover: heart rate and breathing come down, energy returns and another burst of speed

• Apply overload – hard effort increased and rest time decreased

• Athletes must learn to monitor physiological response Examples:

-

EXAMPLES

Watson Fartlek: 3km,5km,10km, cross country 10 minw/up and cool down stride hard for 4 mins 1 min recovery jog x 8

Gerschler Fartlek: Suited to general fitness and steady state running Stride hard for 30sec, jog 90sec Repeat with 15 sec decreases in recovery jog 3x

LONG INTERVAL TRAINING

• Continuous training: low intensity exercise between higher intensity repetitions

• Stop-start intervals: prescribed rest period between reps.

• Develops aerobic fitness – high intensity work followed by periods of recovery

• Flat ground or tracks

• Interval distance shorter and rest period longer

• Variety applied by changing work/rest ratio

• Work can be a set time, or a set distance and rest can be complete rest or active recovery

ANAEROBIC TRAINING

Physiological effects of training on the body:

• Muscular strength

• Improvements in power output/ plyometrics

• Increased muscular stores of ATP/PC

• Fast twitch muscle fibre development

• Hypertrophy of white twitch fibre

• Improved capacity of muscles to tolerate LA Safety considerations:

• Medical clearance

• W/up and cool down

• Longer warm up due to stress on joints and muscles

• Base anaerobic training by beginners

• High intensity

• Exercises using correct technique Monitoring and measuring training adaptions:

• increased speed, power, tolerance to LA and delayed fatigue. DEVELOPING POWER THROUGH RESISTANCE/ WEIGHT TRAINING

• Anaerobic system dominant pathway explosive activities

• Exercise must be specific to develop fast twitch muscle fibres needed in event – improve performance

• Power: rate at which force is produced per unit of time

• Increase power through lifting weights by manipulating force/ distance/ time.

• Faster time = more power = fast twitch muscle fibres = hypertrophy

• Strength major component of power – strength dominant power as opposed to speed

• Starting strength: ability to turn on as many muscle fibres as possible in the performance of a movement

• Explosive strength: when force is applied at a rapid rate and seen in acceleration. Muscle contracts quickly as CP works at a rapid rate to resynthesise ADP to ATP

Mistakes athletes can make:

Advantages: Closely monitored by coaches Overload easily applied Variety easily applied Manipulated to mirror time, distance, and intensity in events

• Concentrating on general strength at expense of power

• Muscle may be stronger not able to contract quickly

• Training not developed FT fibres. Resistance Power Training:

• Must lift at speed resembles activity to recruit needed FT fibres

• Action must be as close to that needed in event Developing Speed through resistance training:

• High – med resistance

• Fast contractions, rhythmical

• Apply specificity

• Correct technique then develop speed smoothly PLYOMETRICS

• Training method to enhance power and explosiveness

• Produces a stretching of muscle group (eccentric contraction) followed by rapid concentric contraction of same muscle groups

• Produce more forceful conractions (elastic recoil of muscle) Examples:

• Upper body: handstand jumps, push up claps, medicine ball

• Lower body: depth jump – from a block to groung then back up to the block. Safe procedures/ considerations to follow:

• Long warm up

• Size of athlete

• Injury profile

• Fatigue factor

• Do not do for health benefits

• Fitness level

• Correct landing technique

• Modify session if athlete has decreased reaction time/ control of limbs

• Limit foot contacts to 100 per session/ 140-200 for elite athletes SHORT INTERVAL TRAINING

• Intervals brief and longer recovery

• Alternate bursts of intense exercise with period of rest/ recovery

• Increase anaerobic threshold

• Specific to event or sport

• Improves ability of athlete to tolerate lactic acid

<6 seconds Alactic power

6-25 seconds Alactic capacity

25-40 seconds Power

40-60 seconds Lactic capacity

ATP/PC:

• Very high intensity

• Allow sufficient resynthesis of CP

• E.g. 95% for 15 seconds/ 1 min recovery Lactic acid:

• 75-85/90%

• Longer work period 20-60 seconds produce lactic acid as the threshold is approached and possibly exceeded

• Result: increased tolerance to LA

• Must use active recovery to disperse lactic acid and avoid DOMS FLEXIBILITY TRAINING

• Definition: range through which joints and body parts are able to move

• Within each muscles are nerve endings “muscle spindles”

• They send back messages to the brain about the state of the stretch – over stretching

• Stretch reflex

• Muscles must be stretched slowly and pain free to avoid Factors affecting flexibility:

• Specificity

• Games players less flexible

• Age

• Gender

• Temperature Essential for:

• Preventing injury

• Rehab

• Coordination

• Skill execution

• Muscular relaxation

• Decreased soreness

• Increased range of motion around joint

• Efficient movement and performance

• Better development of speed, strength, agility, and coordination

• Better general health Guidelines for flexibility training:

• Safe 3-4 times per week

• Warm up

• Pain free

• Overload needs to be applied: Stretch beyond normal length by 10% to cause changes to take place TYPES OF FLEXIBILITY TRAINING: Static:

• Also called passive stretching

• Gradual lengthening of muscle

• Held for 30 seconds

• Very safe used for w/up, cool down and rehab

• E.g. tricep stretch Ballistic:

• Bounce stretching

• Repeated movements to gain extra stretch

• Rhythmical

• Stretch reflex – possible injury/ tearing

• Advanced athletes

• Explosive events Dynamic:

• Slow and controlled movements through full ROM

• No jerky movements – gradual and controlled manner

• Popular for warm up as uses specific game muscles

• Gradual increase in speed and momentum warms muscle fibres and extends them to degree needed in game

SKILLS TRAINING:

• Skills: fundamental components of games and sporting activities

• Learning skills reliant on quality and effective coaching – feedback and analysis

• Technique development and correction

• Temporal patterning: ability to execute the subroutines in the correct sequence. As Improves nature of skill practice can be made more difficult e.g. introduce pressure

Measuring and monitoring skill training adaptions:

• Improved speed, agility, coordination

• Make less mistakes during a game, made better decisions

• Improved flexibility

• Power or strength improvement

• Improved technique in skill execution

• Improved positional in games sense Safe and potentially harmful skill training procedures:

• Athletes are at risk in skills as many movements involve directional change and explosiveness

• Always have good warm up/ utilise all 3 phases

• Ensure correct technique

• Alternate between heavy and light equipment (throwing events)

• Resistance training to address areas of weakness

• Cotact sports protective equipment

• Good cool down and recovery after sessions

• Drink fluid to avoid dehydration

• Train in correct climate

• Wear appropriate footwear DRILLS PRACTICE:

• Drills: specific exercises to improve technique and efficiency of the skills an athlete performs

• Players grasp mental picture of a skill through demonstrational videos

• Focus of drills practice is to execute skills as correctly as possible. Practice feedback refinement

• Variety important so athlete doesn’t get bored stay motivated

• Drill can be varied and made harder by: changing complexity, concentrate on more than one skill, small-sided games, and change group dynamics.

MODIFIED AND SMALL SIDED GAMES:

• Utilise skills require in game environment

• Include sport specific skills, technique, tactical awareness, decision-making, communication, agility.

• Practice skills under pressure and game specific situation

• Increase play involvement

• Targets set to aid motivation

• Variety and fun to training motivation

• Designed by coach, modified rules GAMES FOR SPECIFIC OUTCOMES:

• Created to achieve a specific outcome

• E.g. defensive skills, attacking ability, create space, find support, target opposition weakness, decision making and tactical awareness

• Small games closely resemble game situations and prepare for main event

• Younger players focus on skills and fundamentals, decision making

• Older focus on tactical refinements

• Functional practice: specific elements in a game causing a concern.

FOCUS QUESTION 2: HOW DO ATHLETES TRAIN FOR IMPROVED PERFORMANCE? INITIAL PLANNING CONSIDERATIONS:

• Plan must be thorough

• Short term sessions liked to long term plans

• Must be able to measure improvement against set goals PERFORMANCE AND FITNESS NEEDS:

• Effective programs based on data gained from previous training/ competition/ seasons - Results - Test results - Match statistics - Use of equipment - Social interaction

• Base to address future plan SCHEDULE OF EVENTS/ COMPETITIONS

• Planning must address competition period to ensure that players are fit and that game strategies are in place

• In comps where athletes compete weekly, but over a long period of time, players will need small peak before competition

• Long term elevated level of preparedness for finals

• Plans schedule sessions to ensure that players are not overloaded in terms of training volume or intensity

• Intervals of training and rest need to be planned so that players are able to rise to competition needs on a cyclic basis.

• Elite athlete match up with important comp

• Choose to miss certain events and focus on others

• Peak in accordance to big events CLIMATE AND SEASON

• Must consider seasonal variations and the climate for competition and training

• Amateur= stay in one place, do not need to consider changes for climate

Individual Needs: Team Needs:

• Fitness level

• Physical attributes

• Games sense and tactical ability

• Psychological

• Social considerations

• Establishing team goals

• Development of team tactics

• Fitness focus

• Organisation

• Leadership

• Other roles: manager, coaches, equipment personnel, physio, etc.

• E.g. elite athletes for Rio will need to train in hot weather beforehand to be prepared to meet demands of competition over there

• E.g. winter athlete will travel around world chasing snow and will use a variety of other resources e.g. water jumps.

SOCCER

ELITE AMETEUR

PERFORMANCE AND FITNESS NEEDS

• Multiple tests (sport specific) e.g. monitor beep test result, midfielders need to have high scores they need to be at peak fitness in season to be able to last the entire duration of the game

• Must plan to focus on soccer related components e.g. reaction time goalie

• Whole teak of peple that are dedicated to analysing results and statistics to figure out how to improve e.g. how many goals scored per game

• Would not only focus on soccer at training but would adapt life around soccer e.g. eating right and following nutrition plan

• Coach will do little tests if any, may just do “grading” at the start of the season to determine less pressure to do well as am amateur team

• Will plan overall team training based on team needs, will not necessarily go into specific roles within the game

• One coach and manager – only has a small amount of people coming up with ways to improve ecomes very independent as a team has little help.

• Would not change lifestyle to adapt to performance would just turn up to game and training.

SCHEDULE OF EVENTS AND COMPETITION

• Would have a very complex schedule in terms of competition would have to miss out on some not as important games if they don’t fit in with periodization table will have to take into account travelling overseas.

• Soccer season is not just limited to winter months, but training takes place throughout the entire year

• Need to follow training schedule if they want to be able to improve performance.

• Games are always regular and predictable e.g. Sunday morning soccer location of game known

• Don’t have team planning sessions to determine which competitions to attend, players do what they want to do

• Don’t need to follow a training schedule and organise around competition.

CLIMATE AND SEASON • Will have to consider location of games and competitions in training schedule e.g. rio world cup means training in hot and humid climates and going over

• Only in the winter months

• Don’t have to travel far, all around local are and therefore don’t need to adapt to conditions if it rains it rains

RIGHT HAND SIDE OF SYLLABUS

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

weeks before to adapt to conditions

• In season and pre season training dominates the majority of the year – very little off season for the team

• Team will not need to change to prepare for challenging conditions in a specific upcoming game.

PLANNING A TRAINING YEAR (PERIODISATION)

• Periodisation: the process of dividing an annual plan into smaller phases of training. This allows a coach to program varied training loads and schedule recovery to optimise performance.

• Why? o Manage volume and intensity o Adjust it where needed o Allow adaptions to take place o Avoid overtraining and undertraining

PHASES OF COMPETITION (PRE SEASON, POST SEASON, IN SEASON)

Off Season • Varies in length

• Aims: o Mental and physical recovery o Reduced load training/ actve rest o Prevent weight gain o Maintain aerobic fitness o Maintain flexibility and strength o Maintain reasonable skill level o Repair injuries o Change environment

• Involve some competition, social, rec activities

• 3-5 train a week

• 1-2 weeks total rest

• Diet modification

• Variety

• Low intensity, mod volume

• Refresh

• 1 month

Pre Season • tactital, technical, skill

• high volumes

• HIIT but still stamina intermittent

• Mental focus

• 6-12 weeks before start of season

• predominant energy systems targeted + increase intensity to max capacities

• Aim to improve all aspects of fitness, develop technique, introduce strategies, improve performance biomechanics, teach mental skills.

• Where most of the work is done

• Starts high volume mod intensity, then high intensity mod volume

• Sport specific skill training increased

• Specific skill related fitness components

• Should be room for improvement in in season

In Season • Length dependant on sport

• Aims o maintain fitness, strength, skills developed in pre season

• Small improvements in fitness to occur with intense training loads

• Improve and practice tactics

• Game like skills and strategies

• Sufficient volume and intensity to maintain strength and endurance

• Increase in intensity = decreased volume

• Long endurance sport volume will remain steady

• Gain competitive experience

• Game like training

• Continue to work on and improve mental skills

• Specificity

• Gradual increase in intensity matched by focus on activities that relate directly to competition

• Number training sessions vary –> relate to athletes ability to load/ unload

• Too much = overtrained = too tired

SUBPHASES (MACRO AND MICRO CYCLES) Macrocycles: long term planning periods or overviews

• Make up base of annual plan

• Include available time prior to a competition and allocate certain aims of the program

• Identify lead up events and major competitions

• Relate to different volumes and intensity, maintenance or increase of fitness components Mesocycles: represent a major phase of training within the macrocycle.

• Aim to elicit improvement specific element of fitness

• End with unload week where volume lower so body can recover

• 3-8 weeks

• Includes sport specific sub phases

• Provide opportunity to target areas that require further development Microcycles: short training cycles containing specific details and usually cover a period of about 7-10 days.

• Include detailed info about frequency, intensity, duration, volume, skills, resistance, plyometrics.

PEAKING

• phase of training in which performance is optimised to meet the demands of the race of competition.

• Arrival at a peak will involve months of preparation, gradual increase in volume and intensity an short tapering period

• Training organised so physical and mental functioning is optimised at the right time

• Peaking temporary – reached in in season

• Benefits/ characteristics o Good health o Heightened rate of recovery o Efficiency o Slef confidence o Motivation/ mental alertness o Tolerate high levels of frustration/ react positively to stimulated competition o Functional synergism o Tactics perfect

TAPERING

• Reduction in volume (length) and intensity (effort) in training. Frequency the same.

• Period of reduced training immediately prior to competition

• Part of in season

• Some short, some long e.g. peaking for Olympics

• Considerations when designing a taper need to be factored into the phases of competition, manipulating variables such as taper duration, training volume, training intensity, exercise frequency.

• Reduce aspects of training in weeks leading up to event

• Body and mind break from intense training

• Increase of strength and power of athlete

• Preferable tapering: reduction in volume, only slight reduction in intensity – rest and good nutrition.

• 7-10 days appropriate most sports

• 2 weeks + recommended for swimmers and runners

• runners and swimmers who reduce training by 60% for a 15-21 day period show no loss on maxima aerobic capacity.

• Research recommends decreasing volume by 40-60% during a taper.

• 3% performance improvement result from effective taper

• following might occur: o increase in VO2 max

Periodisation

Macrocycle

Mesocycle

Microcycle

o increase muscular strength o lower blood lactate leels o healing minor injuries o disappearance soreness o replenishment glycogen stress

• ATHLETE PERFORM FASTER ON RACE DAY. SPORT SPECIFIC SUBPHASES (FITNESS COMPONENTS, SKILL REQUIREMENTS)

• Planning components that are addressed depending on need of sport

• Refer to components of fitness: strength, speed, agility, power, skills, etc.

• Place within training year also be periodised. ELEMENTS THAT NEED TO BE CONSIDERED WHEN DESIGNING A TRAINING PROGRAM

Dash Information Improving performance

HEALTH AND SAFETY CONSIDERATIONS

• Disregard for health and safety can lead to injury, illness, poor performance

• First aid

• Medical needs known to coach before sessions

• Safe grounds – no uneven field, rubbish, etc.

• Minimise risk of injury- use wu and cd, reduce performance

• Knowledge of machines and supervision present

• Protective equipment e.g. shin pads, mouth guard, helmet, gloves, padding, foot wear.

• General equipment checked regularly to ensure safe for use

• Correct clothing; allow airflow, freedom of movement and stability

• Environmental hazards- sunburn, lightning

• Illness: reduce chances of transmitting illness.

• Thorough health and safety consideration minimal risk of

injury and harm allowing coach to set work that will get best out of athlete better session most improvement.

OVERVIEW OF SESSION (GOAL SPECIFIC)

• Aims and expectations

• Goals of sessions outlined

• Know session ‘direction’ = focus

• Instructed effectively: brief and clear.

• Mark roll

• Assess injuries

• Discuss previous performance

• Consider tactics

• Players know goals – more likely to work towards them and concentrate during session.

WARM UP / COOL DOWN • Prepares athlete physically and mentally for the session more effective session

• 4 phases

• General warm up – whole body increase temp (400m jog)

• Stretching – cover each muscle group used in the sport. Promotes blood circulation, muscle relaxation, improves performance.

• Calisthenics: general body exercises that involve large muscle groups. Specific to game.

• Skill rehearsal: athlete performs routines needed later in the game.

• Cool down at least 10 mins, then stretching to help remove waste, gradually bringing body back to resting levels.

SKILL INSTRUCTION AND PRACTICE

Skill Instruction

• Explains drills

• Clear for other aspects of session

• Brief – allow maximal practice

• Well timed – when words have greatest impact

• Specific

• Constructive

• Clear

• Demonstrable – must have demonstrations – visual learners

Skill Practice

• Main part of session in in-season

• New skill or tactic to be learnt do it first

• Revision of other skills

• Use drills

• Part method to teach new skills

CONDITIONING • General fitness that should occur after skills – so not tired for skills

• Do not do too much in first session as players will struggle – build gradually

• Heart rate 70-85% max stay there for 20 mins

• Do not make it exhausting – concentrate on skills and game play

• Good coaches address fitness needs through skills practice.

EVALUATION • Occurs after session or during cool down, appraisal of performances during a session

• Did players meet the goals?

• Was behaviour/ intensity appropriate?

• Reflect on performances outcomes and objectives of session

• Discuss intensity, concentration, coming game and venue, feedback,

• Guide to improve future sessions

• Give players chance to express opinions

• Final evaluation stage for coach: prepare for future sessions.

• Inclusion of player comments will allow session to be adjusted in future to better meet their goals.

• Benefit: o Including players helps

with motivation o Pick up likes and dislikes

and use to advantage.

PLANNING TO AVOID OVERTRAINING

• Chronic physiological and psychological condition caused by training loads that are too demanding

for an athlete to manage.

• Occurs when there is excessive training and insufficient recovery subjecting athletes to high intensity when fatigued

• Drop in performance burn out

• Why overtrain? Pressure to perform, boredom, fear of failure, returning from injury

• First stage overtraining = overreaching short term, with recovery several days needed

• Deliberately planned by coach, but monitored to ensure it doesn’t become overtraining AMOUNT AND INTENSITY OF TRAINING

• Months of training with 1-3 sessions each day will place lots of stress on athletes

• Overtraining can occur when sessions are: o Too long and too frequent o Too strenuous o Conducted with inadequate recovery times between sessions. Body has no time to recover

and adapt o No unload after 3 weeks.

• High intensity = longer period of regeneration

• Normal for athletes to feel tired and poorly motivated during a training session – does not necessarily mean overtraining

• Overtraining is rapid decrease in performance. PHYSIOLOGICAL CONDITIONS E.G. LETHARGY, INJURY Lethargy: characterised by feelings of slowness, tiredness, lack of energy

• Althletes do not train at usual intensity or ability – gradual reduction in performance

• Simple tasks difficult, concentration reduced greatly

• Lethargy result of excessive volme and intensity, without enough rest Injury: caused from overuse.

• Needed to manage volume and intensity

• Warm up, correct procedures, equipment use

• Time away from training = possible reversibility

• Lose fitness, speed, power, strength as well as race/ match experience. PSYCHOLOGICAL CONDITIONS E.G. LOSS OF MOTIVATION

• Does not feel like training or competing

• Loss of love for sport one enjoyed

• Change in usual behaviour

• Continually complaining about training and competing. Symptoms of Overtraining:

Physical Physiological Psychological

• Decline in performance

• Loss of muscle strength

• Loss of coordination

• Decrease in aerobic capacity

• Decreased VO2 max

• Increased resting heart rate

• Higher blood lactate leves

• Elevated heart rate in recovery

• Increased blood pressure

• Muscle tenderness

• Injury

• Head colds, sore throat

• Early fatigue when competing

• Loss of appetite

• Chronic fatigue

• Decreased immunity

• Staleness

• Sleep problems

• Emotional exhaustion

• Decreased self esteem

• Social withdrawal

• Stressed/ mood swings

• Low enthusiasm

• Poor concentration

• Boredom

• Irritable

Strategies to recover:

• Reduction/ stop training

• Active rest

• Change of environment

• Change of routine

• Mini breaks

• Reduction in pressure

• Monitor loads and vary intensity

• Keep training diary to monitor feelings

• Relaxation techniques How can you prevent overtraining from occurring>?

• Correct nutrition

• Rest and recovery between session s

• Monitor training loads

• Vary intensity

• Monitor heart rate, lactate levels

• Psychological strategies

• Training diary

FOCUS QUESTION 3: WHAT ETHICAL ISSUES ARE RELATED TO IMPROVED PERFORMANCE? USE OF DRUGS

THE DANGERS OF PERFORMANCE ENHANCING DRUG USE, EG PHYSICAL EFFECTS, LOSS OF REPUTATION, SPONSORSHIP AND INCOME

• Not just physical

• Physical, emotional, loss of reputation, sponsorship, and income

• Significantly affect long term health and reputation

• Drugs can impact livelihood lose income and sponsorship

FOR STRENGTH (HUMAN GROWTH HORMONE, ANABOLIC STEROIDS) HUMAN GROWTH HORMONE:

• Hormone produced naturally and increases rate that amino acids are transported to the muscles.

• Results muscle growth

• Artificial form

• Decreases with age

• Increases in muscle size strength

• Increases mobilisation of fats energy source Side Effects:

PHYSICAL RISKS

TUMOURS

CANCER

KIDNEY DISEASE

HIGH BLOOD PRESSURE

TREMBLING

DEPRESSION

FLUID RETENTION

SOCIAL AND EMOTIONAL BEHAVIOUR

MOOD SWINGS

AGGRESSION

CONFUSIONMEMORY

LOSS

SEXUAL AROUSAL

• Overgrown face, hands, feet

• Gigantism

• Muscle weakness, diabetes, heart disease, arthritis Sports:

• 100, 200, 400m, rugby, weight lifting, 50m, 100m freestyle.

• Detected Vancouver winter Olympics ANABOLIC STEROIDS

• Derivatives male sex hormone testosterone masculine characterisrics

• Anabolic (muscle building) + Androgenic (masculine characteristics) = steroid (impossible without both)

• Increase strength, weight, power.

• Reduces recovery time athlete can train hard more often Side Effects:

• Can depend on dose and regularity

• Male: liver damage, high bp, heart pressure, depression, aggression, infertility, decreased libido, breast development, baldness

• Female: liver damage, depression and aggression, increased hair on face and body, disrupted menstrual cycle, increased sex drive, deep voice.

Sports:

• Weight lifting, track and field, rugby, swimming. FOR AEROBIC PERFORMANCE (EPO)

• Erythropoietin: natural hormone stimulates red blood cell production

• Acts on bone marrow (where RBC production occurs)

• Injected

• Synthetic version designed to assist patients with anaemia/ kidney disease

• Can now be detected in blood and urine tests – used to be undetected

• Increased number of RBC = absorb more O2 and improve stamna

• Use EPO to increase oxygen supply by as much as 10% performance increase by 20-30% Side Effects:

• Blood viscosity = poor circulation, stroke, clots pressure on heart

• Chest pain

• Head ache

• Joint pain

• High BP

• Number of deaths Sports:

• Long distance cycling, marathons, triathlons TO MASK OTHER DRUGS (DIURETICS, ALCOHOL) DIURETICS:

• Treat health problems (kidney disease)

• Racing, boxing and sports where weight reduction is needed

• Clear evidence of steroid use from body

• Increase urination Side Effects:

• Dehydration, dizziness and fainting, headache, loss of coordination, heart and kidney failure

ALCOHOL:

• Depressant and lsows down bodily function

• Commonly found in cough mixture

• Depends on tolerance and amount taken Effects:

• Loss of coordination, loss on inhibition, slowed reactions, possible aggression, vomiting. BENEFITS AND LIMITATIONS OF DRUG TESTING Drug Testing:

• World anti doping agency posts a prohibited drugs list each year

• Urine and blood (introduced in 2000) but urine still most common

• Test samples being kept for up to 8 years, enables older samples to be tested when new tests are developed

LEARN TO

Justify the reasons drugs are considered to be unethical and carry a range of risks for the athlete

Argue issues related to drug testing such as:

At what level of competition should drug testing be introduced?

• State: 16+ body start to develop more muscles. When ppl start to compete in opens

• National Titles.

• School: elite competition only. Which drugs should be tested for?

• Performance enhancing drugs

• Clear message sent to athletes, coaches, and public.

• Recreational drugs: only those that can harm athlete more under control of police.

What are the pros and cons of drug testing?

• Pro: clean sport, allows best athlete to win. Deters cheating. Ensures health of all athletes. Good role models. Fair playing field.

Benefits: Equal playing field for athletes Rights to compete in drug free environment Reqarded on natural ability in training outcomes Random testing is deterrant for drug use Prove they are clean Public support

Limitations: Can be confronting Behind drug development so waste of time and money Genetc engineering not testable Invade private lives (nadal) Policies on drug testing differ from sport to sport Treated like criminals from drug testers.

• Con: invasive, drugs to advanced to pick up, people can still get away with it.

What should be the consequences of drug use?

• For performance enhancing/ masking

• Consequence more severe 18+ and higher the comp

• Sines, suspension, prison.

USE OF TECHNOLOGY

TRAINING INNOVATION E.G. LACTATE THRESHOLD TESTNG AND BIOMECHANICAL ANALYSIS LACTATE THRESHOLD TESTING:

• Athletes will train close to lactate threshold.

• LIP athletes experience burning in muscles, increased breathing, decreased performance.

• Finding LIP is crucial as training regimes are geared to push back this point for as long as possible.

• Numerous lactate threshold tests 1. Blood Lactate measurements:

• Blood samples taken during graded exercise tests

• Blood lactic is plotted against exercise intensity

• Only available in lab, time consuming, and expensive 2. Portable Lactate analysers:

• More convenient and less expensive

• Testing regular with set of protocols. 3. Field tests:

• E.g. beep test. Using a heart rate monitor can estimate LIP and VO2 max BIOMECHAICAL ANALYSIS:

• Improve sporting performance

• Explore movements in detail

• Problems identified

• Biomechanically make suggestions on how to improve performance

• Videos can help improve technique (way athlete executes a movement), establish biomechanical efficiency (how movements can be performed more efficiently) , and analyse strategies (utilise strengths and weaknesses).

1. 3D motion sensors stuck over the body track movements: prevent injury and improve efficiency 2. GPS analyse route and training adaptions heart rate, distance, compare times and improve. 3. Simulation mimics performance and monitors movement. Expensive.

EQUIPMENT ADVANCES E.G. SWIM SUITS AND GOLF BALLS. FAST SWIMSUITS

• Lowest possible level of friction drag increases speed

• Streamlined shape best position in water

• Fully bonded seams to reduce drag, allowing full movement

• Expensive and not available to all

• 2009 suit enhanced buoyancy heaps of WR broken fina introduced ban 2010 GOLF BALLS:

• Larger

• Specific number and size of dimples for max elevation and distance

• Competition among manufacturers.