ACHPER NSW PDHPE HSC 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’

Syllabus Students 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 training QCBBX5W8IQk Watch clip 2 -Elastics srYnIEzAw&feature=player_detailpage&v=4gZHO7G7opo Activity 2 Discuss which strength training methods would be most appropriate for a sprint athlete. (Workbook - complete table) Activity 3 Justify 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 3 lpage&v=AFK9Dwwag5Q Watch Clip 4 lpage&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 season Complete 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) 1. The preparation phase (pre-season) 2. The competition phase (in-season) 2. The competition phase (in-season) 3. The transition phase (off-season) 3. The transition phase (off-season) macrocycle Combined, the 3 phases are called a macrocycle i.e. an annual plan that works towards peaking competition Complete 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 effective Specific  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 % 1RM 2-6 reps, 3-5 sets slow/medium pace Power %1RM 2-6 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