Improving Performance
• How do athletes train for improved performance?•What are the planning considerations for improving performance?
•What ethical issues are related to improving performance?
Content Summary: Strength training Aerobic training Anaerobic training (power and speed) Flexibility training Skill training
How do athletes train for improved performance?
Strength: is the ability of a muscle or muscle group to exert a force against a resistance.
Strength Training: is a general term that encompasses all types of exercise designed to improve strength and increase muscle size.
Strength program variables:- repetitions - repetitions maximum- set - resistance-rest - periodisation
Strength Training
Overload Techniques:
Pyramid Training: With each set performed the resistance is increased and the number of repetitions decreased. If the athlete was to perform 4 sets, by the fourth set they should have fatigued the particular muscle group e.g. Set 1 - 12 reps at 50 kg, Set 2 - 9 reps at 70 kg, Set 3 - 6 reps at 85kg, Set 4 - 3 reps at 100kg.
Reverse Pyramid Training: This is the opposite to pyramid training. The athlete starts with a heavy resistance and does a few reps. With each set the weight is decreased and the number of reps increased.
Blitzing: This technique involves working a muscle group with a variety of different exercises until fatigue occurs. A variety of exercises are used so that a training effect occurs through the full range of movement.
Strength Training
Overload Techniques Cont.:
Forced Repetitions: Forced repetitions are assistance with repetitions to perform additional reps of an exercise when muscles can no longer complete the movement on their own.
Super Sets: This technique involves completing 2 sets of different exercises with no rest between sets e.g. dumbbell kickback immediately followed by dips. The same muscle can be worked, as in the example (triceps), or alternatively agonist and antagonist muscle groups can be trained using this method.
Negative Repetitions:
This involves working with a spotter/partner. This technique involves the athlete performing an exercise to fatigue. When fatigue is reached the spotter assists the athlete to raise the bar, leaving them to lower the weight in a controlled manner.
Strength Training
Resistance Training
Read through the content on page 49 and 50 of your work booklets.
Complete the activities on elastic resistance training and hydraulic resistance equipment.
Strength Training
Weight Training
A barbell is a longer bar with plate weights requiring two hands, while dumbbells are short bars with weights attached and are used in either hand.
A concentric contraction occurs when a muscle contracts and shortens, thereby causing movement.
An eccentric contraction occurs when a muscle lengthens under a load. Most often this happens when a muscle is controlling a movement of a load as it moves with the aid of gravity.
Hypertrophy refers to the increase in size in any body part, but for the purposes of training is most commonly used to describe the increase in the size of muscles due to training.
Strength Training
Lateral Shoulder Raise: Stand with your feet approximately shoulder width apart and grasp a dumbbell in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body. Simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions. The major muscle group trained is the deltoids.
Shoulder Shrug: The athlete stands with a barbell at waist height, feet shoulder width apart using an overhand grip. Without bending the elbows the athlete raises the shoulders and attempts to touch the ears with the shoulders and then slowly return to the starting position. The movement should be a slow rolling one. The major muscle group trained is the trapezius.
Strength Training
Dumbbell Curl: Lie back on an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn your wrist outward so that your thumb points away from your body Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm. The major muscle group trained is the bicep.
Barbell Bench Press: The athlete lies on their back on a bench with feet flat on the floor. The bar is gripped slightly more than shoulder width apart with the fingers pointing towards the feet. The athlete lowers the bar until it touches the chest, approximately on the nipple line. The barbell is then pressed back to the starting position. A spotter should be used and the bar should not be bounced on the chest. The major muscle group trained are the pectorals.
Strength Training
Lat Pull Down: This exercise is performed on a lat pull down machine. The athlete sits on the seat with their thighs under the pads provided. The athlete faces the machine. The athlete grips the bar using an overhand grip, wider than shoulder width. The bar is then pulled down until it touches the back of the neck. In a controlled manner the bar is then returned to its starting position. The major muscle group trained is the latissimus dorsi.
Leg Curl: The athlete lies face down on a hamstring curl machine with the heels under the pads provided. The handles provided can be gripped by the athlete. The knee is flexed until the pads touch the gluteals and then lowered again. The major muscle group trained are the hamstrings.
Leg Extension: The athlete sits on the leg extension machine with the front of the ankles behind the pads provided. The handles provided can be gripped by the athlete. The knee is straightened until completely straight and then returned to the starting position. The upper body should remain still. The major muscle group trained are the quadriceps.
Strength Training
Calf Raise: The athlete stands with the barbell resting on their shoulders, feet shoulder width apart and using an overhand grip. The athlete rises up onto the toes as far as possible and then returns to the starting position. The legs and back are kept straight throughout the movement. The major muscle group trained are the calves, the gastrocnemius and soleus.
Upright Rowing: Stand with straight back, shoulders back, feet shoulder width apart, barbell resting against front of hips with overhand grip, hands together in the middle of the bar. Keeping elbows high, raise the bar to under the chin and return.
Abdominals – crunches, hover. Quadriceps – squats, lunges. Back – back flys, back extensions. Chest – flys, pullovers.
Strength Training
Advantages: Equipment needs are minimal It is helpful to overcome weaker points in
the muscle. It takes little time, is simple to learn and
easy to perform. It is valuable in rehabilitating an injury, such
as a muscle tear. Much of this training can be performed in a
variety of places.
Isometric Training
Disadvantages: It does not increase strength through the full
range of motion of the joint unless applies at all the respective angles.
It causes a rise in blood pressure. Speed is reduced through strengthening in a
static position. Other methods, such as isotonic testing, must be
used to measure progress. It does not produce muscular endurance. Most benefits occur early in training.
Isometric training
General guidelines for a strength training program for endurance athletes:
Number of repetitions?
15 - 25 The load of resistance?
Light to medium. Number of sets?
3-6 Amount of rest/recovery between sets?
Relatively short rest periods e.g. 10 seconds to 1 minute Sessions per week?
3-5 Exercise speed?
Quick
Strength Training for Specific Purposes
General guidelines for an absolute strength training program for a competitive weight lifter:
Number of repetitions? 3-6
The load of resistance? Very heavy
Number of sets? 5-6
Amount of rest/recovery between sets? Lengthy e.g. 4 minutes
Sessions per week? 3-5
Exercise speed? Slow
Strength Training for Specific Purposes
Strength Training for Specific PurposesActivity: Page 55Example of an endurance strength training program that can be done over a 4 week period.
Warm up and cool down - Warm up and cool down thoroughly to reduce the risk of injury and return muscles to pre training lengths.
Clothing - Wear appropriate clothes and protective equipment. For example, gloves reduce the risk of blisters. Clothing should be loose enough to allow movement and heat loss.
Hygiene - For hygiene reasons always use a towel in the gym.
Controlled movement - body parts should be trained in isolation without excessive body movements (unless experienced or training for a specific purpose). Avoid excessive swinging of weights by choosing the appropriate loads.
Posture - maintain correct body posture to avoid injury and promote correct lifting technique.
Strength Training for Specific Purposes
Back safety - Keep your back straight when lifting and maintain correct technique. Avoid bending and twisting movements.
Technique – correct lifting technique should always take emphasis over excessive loads.
Breathing - Don’t hold your breath while lifting weights. Generally speaking, breathe out during the work phase of each exercise.
Equipment - Check all equipment before you use it. Don’t use a piece of equipment if it seems faulty. Inform staff of any faulty equipment.
Spotters - Make sure you have someone nearby to ‘spot’ for you (take the weight from you if needed) when you use heavier weights.
Strength Training for Specific Purposes
Loads – choose loads that are appropriate to your age, strength and training needs. Overloads should be set at achievable levels without causing poor technique.
Repetitions – choose repetitions depending upon the aims of the training program.
Rest – factor in appropriate rest periods to avoid overtraining and injury.
Age appropriate – training programs must be developed considering the training experience and age of the athlete. Special consideration should be given to athletes that are growing quickly during adolescence. High loads and low repetitions should be avoided by young athletes or people that are inexperienced.
Strength Training for Specific Purposes
How training adaptations that occur due to aerobic training can be measured and monitored
Increase in oxygen uptake and haemoglobin levels Method of measurement and monitoring:
- monitored by finger prick blood testing during exercise, VO2 max tests. Link to performance:
- link to performance is greater aerobic endurance
Improvements to storage of ATP, glycogen Method of measurement and monitoring: - monitored by treadmill testing Link to performance : - link to performance is greater energy stores for extended exercise
Increased muscle size, elasticity, strength and power Method of measurement and monitoring: - tape measures, sit and reach tests, standing broad jump Link to performance : - link to performance is greater range of movement, improved strength and power throughout the
execution of skills.
Aerobic Training
Continuous/Uniform TrainingProvides a foundation for most other methods of training including anaerobic
training. This is because it is sustained, low intensity, continuous training which provides the groundwork for other forms of fitness.
Generally, continuous training is used to improve cardiorespiratory endurance, local muscular endurance and overall aerobic capacity.
Continuous training requires working at a level of intensity that equivalent to 50-60% of your maximal heart rate and sustained for 60 minutes. As intensity increases, the duration should be decreased e.g. 70-80% for 35-45 minutes in duration.
Continuous training develops both glycogen and fat utilisation for the provision of energy. It improves cardiorespiratory efficiency, contributing to a significant reduction of heart rate both during work and rest.
Aerobic Training
Fartlek TrainingLike continuous training, Fartlek is also a
beneficial form of aerobic training and can provide substantial cardiorespiratory benefits.
Pace and terrain variations employed with Fartlek training mean that some thought and planning needs to be given to enable full benefits from this training technique.
Aerobic Training
There are many different types of Fartlek Training:
Watson FartlekSuitable for 10k, 5k, 3k and cross country.10 minutes warm up Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times 10 minute cool down
Saltin FartlekSuitable for 1500m, 5k and 3k.10 minutes warm up Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery 10 minute cool down
Astrand FartlekSuitable for 800m.10 minutes warm up Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog/run, maximum effort for 60
seconds, 120 seconds jog run 10 minute cool down
Aerobic Training
Gerschler FartlekSuitable for getting fit quickly when combined with steady running.10 minutes warm up Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g.
30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30 10 minute cool down
Hill Fartlek10 minutes warm up Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog runbetween
hills 10 minute cool down
Whistle FartlekThe coach, using a whistle, controls the session over a 800 metre circumference grass area.10 minutes warm up When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3
minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run
10 minute cool down
Fartlek for games playersA fartlek session for games players should include sprinting, running, jogging and walking with variations in direction
of movement to fit in with the demands of their sport. This should include controlling an object (e.g. football) or carry any implement (e.g. hockey stick, rugby ball) used in the sport.
Aerobic Training
Long IntervalLong Interval training uses repetitions of high speed intensity work
followed by periods of recovery to develop aerobic fitness.
Long Interval training is a preferred form of training by distance runners, triathletes and footballers in preparation for competition.
Work phases usually range from 2 - 5minutes and these are followed by rest phases that may only be 30 seconds long. Variety can be achieved by changing the work – rest ratio.
Long Interval training can be organised a number of ways. Specify a set distance e.g. 400m and run at a predetermined speed over the distance, reaching the finish within the allocated time period. This then followed by a walk recovery and repetition of the run until the required number of intervals has been completed.
Aerobic Training
Developing Power Through Resistance/Weight Training
The anaerobic system is the dominant pathway for energy supply during explosive activities such as weight lifting, throwing and sprinting.
An athlete who trains for anaerobic events using exercises and practices that simulate what is required in the game or activity will further develop the capacity of the fast-twitch fibres.
Resistance training builds power through recruiting and enlarging muscle fibres. Power is the rate at which force is produced per unit of time.
Anaerobic Training
Power can also be expressed as:
Force x Distance divided by time
Power can be increased by manipulating any one of the above three variables (force, distance and time).
For example, power is increased by decreasing the length of time a movement is performed while keeping force (resistance) and distance constant. This results in a more explosive movement.
Therefore to increase power using resistance training, movements need to be performed quickly, causing preferential recruitment of fast-twitch fibres.
Anaerobic Training
PlyometricsRefers to a special range of exercises in which a muscle is lengthened
using an eccentric contraction and this is rapidly followed by a shortening or concentric contraction.
Plyometrics has considerable value in power development because it has been demonstrated that if a muscle is stretched (preloaded) before it is shortened, it will contract more forcefully. The elastic recoil of muscle fibres results in a more powerful movement.
Anaerobic Training
A muscle has the potential to develop maximum tension if it is stretched rapidly. The faster it is forced to
stretch, the greater will be the tension that can be applied.
Click on the link below to view a range of plyometric exercises that assist athletes in developing explosive power movements for their chosen sport.
http://www.exrx.net/Lists/PowerExercises.html
Anaerobic Training
Short Interval TrainingThis is similar to Long Interval Training except that the
intervals are brief and recovery is longer to enable restoration of ATP stores.
The method involves alternating short burst of intense activity with periods of rest or recovery.
Initially, low intensity intervals supported by adequate rest intervals should be implemented. As fitness gains are made, progressive adjustments to variables (rest, intensity, distance, repetitions) can be made to ensure a program addresses the overload principle.
Anaerobic Training
Short Interval Training improves the ability of the muscles to tolerate lactic acid build-up.
An ATP-PC target interval program might require the athlete to work at 95% intensity for 15 seconds and follow this with a one minute recovery. This cycle will allow for almost complete resynthesis of creatine phosphate stores. 15-20 repetitions would then be required to complete the set.
Anaerobic Training
Work of very high intensity and of short
duration engages the anaerobic system
Click on the link below to see an example of Short Interval Training in practice.
http://www.youtube.com/watch?v=3Ui28uIV1Go
Anaerobic Training
Static Stretching for the arms:http://www.brianmac.co.uk/stretch.htm
Dynamic Stretching for the legs:http://www.runnersworld.com/article/0,7120,s6-241-287--13442-0,00.html
Ballistic Stretching:http://www.youtube.com/watch?v=0zhHwv34Qvo
PNF Stretching for the legs:http://www.youtube.com/watch?v=HpatAJI0-pU&feature=related
Flexibility Training
Answers for Safe and Potentially Harmful Flexibility Exercises Excessive twisting - These movements involve repetitive twisting type
movements and generally place strain/stress on joints and can loosen joint capsules e.g. standing twist generally performed with a barbell e.g. repetitive standing trunk twists.
Hyperextension - Exercises such as neck and back hyperextensions can pinch nerves, affect circulation and compress discs e.g. back arches.
Hyperflexion - Exercises such as neck and back hyperflexion can pinch nerves, affect circulation and compress discs e.g. full squats.
Joint impingement - Exercises such as upright rowing where the elbows are raised above the shoulders can impinge joints. They can cause muscle strain, compression joints, inflame tissues and impinge nerves e.g. lateral arm raises above shoulder height.
Rotational movements - These movements are not recommended as they may lead to joint degeneration e.g. neck rotation and neck circling.
Flexibility Training
Drills PracticeExamples of drills practice in various sports:http://www.youtube.com/watch?v=YcDlkZkPb6ghttp://www.youtube.com/watch?v=g_qJEV7tHUohttp://www.youtube.com/watch?v=PuqvV5h-IGI
Complete the activities on ‘Modified and Small-sided Games’ and ‘Games for Specific Outcomes’ on page 70 of your work booklets.
Skill Training
Initial Planning Considerations
Performance and Fitness Needs:Performance and fitness elements need to be considered in terms of both individual and
team requirements.
What are the planning considerations for improving performance?
Individual Team•Physical fitness•Physical attributes e.g. Strength•Skills such as running and batting•Development of game sense and tactics•Psychological considerations such as anxiety and arousal•Social considerations
•Establishment of team goals•Development of tactics and strategies that involve groups of players e.g. Line-outs for rugby forwards•Organisational considerations e.g. Training days and venues•Leadership issues e.g. Captaincy•Allocation of support roles such as managers and equipment personnel
Answers for the activity on page 72 of your Work Booklet:
Professional Sporting Team Fitness issues: Establish which players have chronic injuries. Fitness tests will assess the fitness of players. Establish the gap between current fitness and fitness goals for the start of
the competition. Review historical fitness levels of players from previous competitions.
Performance issues: Review performance of players in previous years, particularly last year. Skills tests to establish individual and team plans for skill development. Review group dynamics and leadership issues.
Now complete the second half of the activity through discussion in class
Initial Planning Considerations
Schedule of Events/Competitions Planning must address the competition period to ensure players
are fit and game strategies are in place. Players need to peak regularly (on a weekly basis) in game
competitions with an elevated preparedness for finals rounds. Track athletes and swimmers have big event occurring
periodically throughout the year. Training programs must aim to address training volume to
ensure peaking occurs at competition time.
Climate and Season Initial planning needs to consider seasonal variations together
with climatic influences. Athletes should have correct attire for training and competition.
Initial Planning Considerations
Complete the activities on page 74 of your work booklets using the information below:
Altitude TrainingThe higher you go 1500m above sea level the harder it is to exercise. This is because
hypoxia occurs (less oxygen is available to the body). At altitude there is a decrease in atmospheric pressure. Anaerobic events of short duration are not affected. However, events that predominantly use the aerobic system can be greatly affected. In fact the higher you go above 1500m the greater the effect on performance. Altitude causes the athlete to breathe harder and deeper. At maximal effort VO2 decreases as does cardiac output.
Acclimatisation Acclimatisation occurs as a result of training at altitude or similar climatic conditions to
which an athlete will compete. The body’s responses to training at altitude include an increase in the number of red blood cells and haemoglobin. Ventilation rates also increase and begin to stabilize after approximately one week. There is also an increase in cardiac output. The main problems with altitude training is the difficulty to train intensely, altitude sickness, overtraining may occur and loss of muscle mass.
Initial Planning Considerations
Phases of CompetitionPre-seasonCommonly called the preparation phase of competition or season. During
pre season preparation the coach and the athlete are mainly concerned with improving fitness and the skill level for the competitive season ahead. Examples include sand hill running, cycling, weight training.
In-Season Preparation Commonly called the competition phase of the season. During in season
preparation the coach and the athlete are concerned with maintaining fitness levels, improving and refining skills, game tactics and strategies. The coach tries to have players at the top of their form for a major game or performance e.g. grand final. Examples include set plays (for example, short corners in hockey, corners in soccer), goal shooting, tactical positioning, set moves (for example, wrap around in touch football, decoy runners in rugby league), penalty shots.
Planning a Training Year
Off-Season Preparation Commonly called the off season or transition
phase. During post season preparation the coach and athlete are mainly concerned with injury treatment and management, rest and recovery.
Complete the activities on page 76 of your Work Booklets
Planning a Training Year
Planning a Training YearA plan for development and maintenance of strength, endurance and speed:
Planning a Training YearExample of a macrocycle:
Planning a Training YearAn example of a microcycle
Microcycle continues onto the next slide
PeakingIndicators that an athlete’s performance is peaking: A state of excellent health. Heightened rate of recovery from training. Body systems tuned for optimal performance. Adjustments to technical and tactical preparation completed. Superior neuromuscular coordination.
Tapering Tapering is the reduction of training workloads prior to an event.
Why is tapering beneficial to performance? Training programs utilise the overload principle to provide a stress on an athlete’s
body which in turn recovers and improves to meet the new demands of training. Tapering is beneficial to performance because it allows the athlete to fully recover from this training stress and be fresh for competition.
Planning a Training Year
Sport Specific SubphasesSubphases provide an opportunity to target specific areas that require further
development. E.g. One athlete in a group may need additional work on technique while another may benefit more from improved fitness.
There are many areas that could be the subject of specific examination and additional work, including testing, monitoring, evaluation, specialisation, loading, unloading, volume, intensity or whatever is required depending on individual’s needs.
Planning a Training Year
Use the information below to complete the activity on page 79
Session Overview:This is an explanation of what you will be doing in the training session – what you are expected to
achieve by the end.
Warm-up and Cool Down:General physical activity followed by specific stretching to prepare the body for the rest of the
training session.
Skill Instruction and Practice:This is where new skills are taught and athletes are given the time to practice and improve their
technique.
Conditioning:Athletes are given activities that aim to improve their strength and fitness gains e.g. Aerobic activity, resistance training, speed work.
Evaluation:Both athletes and coaches analyse the effectiveness of the training session. They look at aspects
such as the training session having a positive or negative effect on performance outcomes.
Elements to be considered when designing a training session
Health and Safety ConsiderationsCopy the following information into page 80 of your work booklets
Warm ups and cool downs: Warm up s are essential to prepare the athlete physically and mentally for the
training session and minimise the chance of injury. Cool downs dissipates lactic acid build up and returns muscle length following continual contractions.
Climatic conditions:Avoid extremes of temperature. Be aware that young athletes have less ability to
deal with temperature extremes.
Apparel:Appropriate clothing improves performance and enjoyment and reduces the
incidence of injury.
Elements to be considered when designing a training session
Equipment:Ensure equipment is regularly inspected and maintained to ensure safe
operation.
Protective equipment:Mandate the supply and use of protective equipment as necessary.
Hydration:Remember that thirst is a poor measure of hydration. Ensure that athletes
have access to water and are encouraged to hydrate regularly.
Playing surface :Inspect playing surfaces prior to training and ensure that players are
protected from uneven surfaces and foreign bodies that may cause injury.
Elements to be considered when designing a training session
First aid:Be trained in first aid, be aware of the specific health status of
athletes and special conditions e.g. asthma, epileptics. Fully stocked first aid kits must be available at training and competition venues.
Rest and recovery:Plan well to enable sufficient rest and recovery. Be vigilant for
signs of overtraining.
Sick or injured athletes:Communicate with athletes to ensure you are aware of injuries
and sickness. Be prepared to adjust or abandon training if necessary. Liaise with medical staff if appropriate.
Elements to be considered when designing a training session
Planning to Avoid OvertrainingOvertraining is a chronic psychological and physiological condition caused by training loads
that are too demanding for an athlete to manage.
A coach should consider the following to avoid overtraining: Amount and intensity of training
Refers to the volume and intensity of training loads in training sessions from a day to day basis, week to week or month to month over a training year.
Physiological ConsiderationsIf an athlete is displaying signs of lethargy, then this is an indication to the coach that the athlete is suffering physiologically. Injury is also a concern and overtraining can lead to broken bones in the form of stress fractures.
Psychological ConsiderationsOvertraining can result in loss of motivation, increased nervousness, poor concentration, irritability or anger, emotional sensitivity and depression. If this is the case a coach should consider reducing training, forms of active rest, use of relaxation techniques, change of routine and environment and replacing pressure with positive reinforcement.
Elements to be considered when designing a training session
Use of DrugsPhysical effects • cancer • high blood pressure • depression • fluid retention • testicular atrophy • breast enlargement • baldness • acne • bone growth
Financial costs • bans from competition and thereby access to income • loss of sponsorship • loss of future employment opportunities
What ethical issues are related to improving performance?
Loss of reputation • loss of pride • relationship breakdown • loss of standing in the community
Emotional Costs • mood swings • aggression • violence • irritability • confusion • abnormal sexual desire
Use of Drugs
Knud Jensen – Danish cyclist 1960 Olympics • took amphetamines and collapsed during the Olympic event with the fall
fracturing his skull and killing him.
Thomas Hicks – marathon runner, 1904 Olympics • crossed the line in first place after having several doses of strychnine
sulphate to improve his performance. Had to be carried from the track and almost died.
Ben Johnson • stripped of bronze and gold Olympic medals and world records in the
100m sprint after failing doping tests.
Marian Jones • forfeited five Olympic medals won in Sydney after admitting she took
performance enhancing drugs.
Use of Drugs
The side effects of using the artificial Human Growth Hormone:• increased risk of diabetes • increased risk of colon and prostate cancer • joint swelling • joint pain • carpel tunnel syndrome
The side effects of steroid use:• increased body hair • weight gain • increased cholesterol which can result in heart disease • decreased sperm count • impotence • deepening of the voice • blood clots
Use of Drugs
The side effects of using EPO• diarrhoea • nausea • seizures • increased blood pressure
List the side effects from the use of diuretics: • Loss of appetite • Dizziness • Diarrhoea • Stomach cramps • Irregular heartbeat • Breathing problems
Use of Drugs
Benefits and Limitations of Drug TestingCopy the following information into page 89 of your work booklets
Benefits: Protects the right of athletes to compete in a sporting environment free from doping. Athletes should be rewarded on their natural ability and training outcomes, not chemical
enhancement. Knowing that athletes can be tested anytime, anywhere. Doping is harmful to the health of athletes. Athletes like being tested because they like being able to prove that they are competing
clean.
Limitations: On January 1 each year the World Anti-doping Agency Prohibited list is released, so
athletes must be aware of what is prohibited and keep up to date with their information. The process of drug testing can be confronting as athletes are required to remove
clothing from their knees to their torso and complete a urine sample in front of a witness.
Testing is very costly, amounting to several millions of dollars annually world-wide.
Use of Drugs
Please copy the information below into the space provided on page 90 of your work booklet.
The limitations of drug testing and discuss why it has been difficult to keep up with the drug cheats.
• Drug testing is expensive • Effective, affordable tests for new drugs can take
some time to perfect in which time the drug can be used without fear of detection.
• Some drugs are not tested on a regular basis. • Drug cheats move onto new drugs when effective
testing regimes are established. • Amateur sports are usually not drug tested.
Benefits and Limitations of Drug Testing
Benefits and Limitations of Drug Testing
Class Debate on Drug Use in SportRefer to the activity on page 90 of your work booklets.
http://www.youtube.com/watch?v=cfNvsucbkY0Affirmative Teams Discussion Points
Negative Teams Discussion Points
Training InnovationCopy the following information into page s 93-96 of your work bookletsLactate threshold testing: • Because lactate is an important factor in fatigue, sports physiologists and coaches
are very interested in measuring and monitoring it. • A common method of determining lactate levels is a blood test of blood taken from a
pin prick test on the finger. • The tests are taken at regular intervals as an athlete trains at increasing intensities –
enabling the plotting of lactate buildup. • Testing enable the effective monitoring of training programs and physiological
improvements.
Biomechanical analysis using computer software: • Enables videotapes of performances to be analysed. • Provides opportunities for measuring body angles and the calculation of forces. • Provides biomechanical analysis at different times during the execution of the skill. • Enables the calculation of centre of gravity to identify problems with balance.
Use of Technology
Altitude tents: • Altitude tents and chambers provide an environment which simulates high
altitude by providing an environment of oxygen deprived air. • Their purpose is to create conditions conducive for improved athletic
performance, physical fitness and acclimatisation. • Those athletes most likely to benefit are athletes who are to compete at
altitude or people engaged in mountainous recreational pursuits. • They work because when the human body is exposed to an oxygen reduced
environment, it undergoes physiological adaptations that improve cardiorespiratory and oxygen utilisation systems.
Fitness equipment: • Fitness equipment has improved as electronics have become more
affordable e.g. treadmills now have heart rate monitors and different terrain profiles programmed to simulate running in real environments.
• Exercise physiologists have designed weight training equipment that isolate and work specific muscles through the full range of movement.
Use of Technology
GPS tracking devices: • Enables the gathering of data regarding player positioning and
distances covered during a game. • Provides data on the speed of players at various stages throughout
the game, enabling training to simulate game conditions. • Provides data on player fatigue.
Hyperbaric chamber: • Hyperbaric oxygen therapy causes a rise in the body’s blood
plasma oxygen content. • Hyperbaric oxygen therapy is believed to enhance performance in
competitive sports and in the rehabilitation of sports injuries. • Hyperbaric chambers were widely used in the former Soviet
Union, East Germany and other socialist countries for improved sporting performance.
Use of Technology
Heart rate monitors: • Heart rate monitors enable the measurement and monitoring
of heart rates throughout a training session. • Enables quick feedback regarding if aerobic training is the
correct intensity. • Avoids over and under training. • Provides motivation and confidence to the athlete.
Katapult shoes: • The Katapult™ men’s shoe utilises a plyometric construction
to target and build muscle mass in the calf muscles. • The manufacturers claim that this results in improvements in
leg strength and flexibility.
Use of Technology
Radar guns: • Used in sports such as tennis, cricket, baseball etc. • Provides data on the speed of projectiles. • Can be used to test and monitor the performance of athletes in
throwing or hitting sports. • Do not provide feedback on other qualities of performance other
than speed.
Pitching machines: • Provide mechanical pitcher , enabling individual batting practice
without the need of bowlers, pitches etc. • Provides accurate and consistent delivery as programmed • Used in sports such as tennis, baseball, cricket etc. • Enables extended batting practice without the common problem of
fatigue of the player delivering the ball.
Use of Technology
Video analysis: • Provides slow motion and stop start viewing and biomechanical analysis at different
times during the execution of the skill. • Allows for comparison with videos of elite performances. • Provides feedback of player and team performances. • Provides research into the performances of opposition teams and players.
Computerised timing: • Takes the human error out of timing. • Provides quick and reliable feedback to athletes and coaches. • Integrates with visual displays such as scoreboards.
Maximum oxygen uptake testing: • Maximum oxygen uptake is an important indicator of fitness and coaches and athletes
have traditionally used a range of tests to estimate VO2 max. • Gas analysis technology provides accurate data on the exhaled gas of an athlete as
they exercise at progressive intensities on a treadmill, ergometer etc. • Gas analysis technology has become more affordable and more accessible for coaches
and athletes.
Use of Technology
