2009 unit4revisionpoints

Unit 4 Revision Points – Unit 4 Revision Points – Enhancing Physical Enhancing Physical

PerformancePerformance

2009 VCE Physical Education2009 VCE Physical Education

Marian CollegeMarian College

VCE PE Exam Revision Points 20VCE PE Exam Revision Points 200909

Enhancing fitness through Enhancing fitness through trainingtraining

Outcome 1 - Planning and evaluation of Outcome 1 - Planning and evaluation of training programs to enhance fitnesstraining programs to enhance fitness

1.1. Fitness definitions and componentsFitness definitions and components2.2. Data collection and activity analysisData collection and activity analysis3.3. Assessment of fitnessAssessment of fitness4.4. Fitness training principles and methodsFitness training principles and methods


Chapter 7Chapter 7Fitness definitions and componentsFitness definitions and components

FitnessFitness is an elusive topic that means different things to different people. is an elusive topic that means different things to different people.

FitnessFitness is defined as ‘ is defined as ‘the ability to carry out daily tasks (work and play) with the ability to carry out daily tasks (work and play) with vigour and alertness, without undue fatigue and with ample reserve energy vigour and alertness, without undue fatigue and with ample reserve energy to enjoy leisure-time pursuits and to meet unforeseen emergencies’to enjoy leisure-time pursuits and to meet unforeseen emergencies’..

Sports have different fitness requirements and we are all different Sports have different fitness requirements and we are all different physically. physically.

The The fitness requirementsfitness requirements of a sport can change and our own fitness levels of a sport can change and our own fitness levels can change in response to a wide range of factors including health, activity can change in response to a wide range of factors including health, activity levels and motivation. levels and motivation.

When being specific about the fitness requirements of a sport or the fitness When being specific about the fitness requirements of a sport or the fitness attributes of an athlete, we refer to the fitness components. attributes of an athlete, we refer to the fitness components.

The The fitness componentsfitness components are predominantly related to the are predominantly related to the anaerobic anaerobic energyenergy systems. systems.

..

1


The exception is The exception is cardio-respiratory endurancecardio-respiratory endurance, which is associated with , which is associated with the the aerobic energyaerobic energy system. system.

Each of the Each of the components of fitnesscomponents of fitness cardio-respiratory endurance; cardio-respiratory endurance; muscular strength; local muscular endurance; muscular power; flexibility; muscular strength; local muscular endurance; muscular power; flexibility; anaerobic power and speed; and agility and body composition anaerobic power and speed; and agility and body composition is affected is affected by a range of factors including age, gender and degree of training. by a range of factors including age, gender and degree of training.

While it is rare to see one component of fitness in isolation While it is rare to see one component of fitness in isolation as most are as most are interrelated interrelated it cannot be assumed that an athlete who has one highly it cannot be assumed that an athlete who has one highly developed component of fitness also has other highly developed developed component of fitness also has other highly developed componentscomponents

Fitness definitions and components 2


Multiple Choice QuestionsMultiple Choice Questions

1.1. Which sport would Which sport would require the greatest require the greatest amount of local amount of local muscular endurance?muscular endurance?

a.a. WeightliftingWeightlifting

b.b. RowingRowing

c.c. Shot putShot put

d.d. 100m sprint100m sprint

2. Which components are 2. Which components are not directly related?not directly related?

a.a. Strength and speedStrength and speed

b.b. Flexibility and body Flexibility and body compositioncomposition

c.c. Agility and speedAgility and speed

d.d. Coordination and powerCoordination and power


Short Answer QuestionShort Answer Question

List the fitness components being tested in List the fitness components being tested in the following tests.the following tests.

a.a. 12 minute run12 minute run

b.b. Standing long jumpStanding long jump

c.c. 40 sprint40 sprint

d.d. Sit upsSit ups

e.e. Sit and reachSit and reach


Chapter 8Chapter 8Data collection and activity analysisData collection and activity analysis

The main purpose of The main purpose of data collectiondata collection is to gather information about the is to gather information about the physical, mental, tactical and technical requirements of an activity or sport physical, mental, tactical and technical requirements of an activity or sport so that training and game performance can be improved. so that training and game performance can be improved.

Our focus is principally on the Our focus is principally on the physical aspectphysical aspect (physiological fitness (physiological fitness requirements); however, all areas have an impact on all the other areas.requirements); however, all areas have an impact on all the other areas.

When assessing fitness requirements, we are particularly interested in When assessing fitness requirements, we are particularly interested in which energy systems, fitness components and muscle groups are involved.which energy systems, fitness components and muscle groups are involved.

A range of A range of data collection methodsdata collection methods is available including observation; is available including observation; observation with statistical data collection; and video recording and observation with statistical data collection; and video recording and statistical data collection.statistical data collection.

Each of these methods has advantages and disadvantages; however, with Each of these methods has advantages and disadvantages; however, with new computer technology, video recording is seen to be the way of the new computer technology, video recording is seen to be the way of the future (at least at the elite level) as this type of data is much more reliable.future (at least at the elite level) as this type of data is much more reliable.

1


Examples of Examples of data collecteddata collected include skill frequency, movement patterns, include skill frequency, movement patterns, intensity charts, workintensity charts, workrest ratios and heart rate.rest ratios and heart rate.

Depending on the skill and knowledge of the observer, a great deal can be Depending on the skill and knowledge of the observer, a great deal can be inferred from the data gathered, particularly if we know the intensity and inferred from the data gathered, particularly if we know the intensity and duration of the exercise sessions.duration of the exercise sessions.

The The purpose of analysispurpose of analysis is to identify patterns in data, recognise is to identify patterns in data, recognise relationships, make connections and draw inferences. The better the quality relationships, make connections and draw inferences. The better the quality of the data and the more skilled the analyst, the more useful the analysis will of the data and the more skilled the analyst, the more useful the analysis will be to the coach and player(s).be to the coach and player(s).

Analysis can take the form of Analysis can take the form of immediate observationsimmediate observations that inform decisions that inform decisions on game day, through to detailed computer analysis of data collected over a on game day, through to detailed computer analysis of data collected over a whole season or more.whole season or more.

Data collected can inform and guide training and forward planning of factors Data collected can inform and guide training and forward planning of factors such as diet; training methods; training cycles – micro and macro; pre-game such as diet; training methods; training cycles – micro and macro; pre-game warm-up; and post-game recovery.warm-up; and post-game recovery.

Data collection and activity analysis 2



1. Heart rate monitoring of 1. Heart rate monitoring of an athlete can revel:an athlete can revel:

a.a. The intensity of an The intensity of an activityactivity

b.b. Where work and rest Where work and rest periods occurperiods occur

c.c. Energy systems usedEnergy systems used

d.d. All of the aboveAll of the above

2. The most reliable method 2. The most reliable method of data collection is:of data collection is:

a.a. Observation onlyObservation only

b.b. Observation and statsObservation and stats

c.c. Observation, stats and Observation, stats and video tapingvideo taping

d.d. Statistics onlyStatistics only



a.a. Explain the main purpose of data collection.Explain the main purpose of data collection.b.b. Discuss Discuss one one advantage and advantage and one one disadvantage disadvantage

of using observation only to record a teams of using observation only to record a teams performance.performance.

c.c. List three types of data that can be collected.List three types of data that can be collected.d.d. Why is training analysis less valuable than Why is training analysis less valuable than

game analysis?game analysis?


Chapter 9Chapter 9Assessment of fitnessAssessment of fitness

There are numerous There are numerous reasons for undertaking fitness testingreasons for undertaking fitness testing. Key . Key among these are: benchmarking; identifying strengths and among these are: benchmarking; identifying strengths and weaknesses; monitoring progress; setting new targets; and motivation.weaknesses; monitoring progress; setting new targets; and motivation.

The tests chosen must be reliable and valid; that is, they must produce The tests chosen must be reliable and valid; that is, they must produce consistently accurate results and must test what they set out to test.consistently accurate results and must test what they set out to test.

There are two broad There are two broad approaches to testingapproaches to testing direct, maximal testing direct, maximal testing and indirect, submaximal testing. Each has advantages and and indirect, submaximal testing. Each has advantages and disadvantages.disadvantages.

Direct testingDirect testing tends to be confined to expensive laboratories. tends to be confined to expensive laboratories. IndirectIndirect, submaximal testing tends to be used most often because it is , submaximal testing tends to be used most often because it is easier to administer, requires less expertise and requires minimal easier to administer, requires less expertise and requires minimal equipment.equipment.


Chapter 9Chapter 9Assessment of fitnessAssessment of fitness

There is a range of tests available for each fitness component.There is a range of tests available for each fitness component.

Where available, an athlete may make use of ‘Where available, an athlete may make use of ‘normsnorms’ (standards that ’ (standards that are ‘normal’ or typical for a group) but caution should be exercised in are ‘normal’ or typical for a group) but caution should be exercised in referring to these norms. Where norms are not available, the athlete referring to these norms. Where norms are not available, the athlete should use personal bests as a guide.should use personal bests as a guide.



1.1. Direct testing:Direct testing:

a.a. Is the most effective but Is the most effective but is very expensiveis very expensive

b.b. Should be used as a Should be used as a last resortlast resort

c.c. Only an estimate of an Only an estimate of an athlete’s fitnessathlete’s fitness

d.d. Can easily be used in a Can easily be used in a school setting school setting

2. The phosphate recovery 2. The phosphate recovery test:test:

a.a. Is a test for strengthIs a test for strength

b.b. Uses decrements when Uses decrements when scoringscoring

c.c. Is measured over 100m Is measured over 100m distancedistance

d.d. Tests the lactic acid Tests the lactic acid systemsystem



As a rowing coach, you need to determine the fitness levels As a rowing coach, you need to determine the fitness levels of a rower prior to competition.of a rower prior to competition.

a.a. Suggest a suitable test for the rowers local muscular Suggest a suitable test for the rowers local muscular endurance levels.endurance levels.

b.b. Why might you measure the athlete’s BMI?Why might you measure the athlete’s BMI?c.c. Would an agility test be suitable for a rower? Justify Would an agility test be suitable for a rower? Justify

your answer.your answer.d.d. What is the advantage of conducting maximal testing What is the advantage of conducting maximal testing

over sub-maximal testing?over sub-maximal testing?e.e. Explain why a male rower would achieve better results Explain why a male rower would achieve better results

on a beep test than a female.on a beep test than a female.


Chapter 10 Chapter 10 Fitness training principles and methodsFitness training principles and methods

Adhering to a set of key training principles aids an athlete in getting the Adhering to a set of key training principles aids an athlete in getting the most from their training program.most from their training program.

The The key training principleskey training principles are specificity, frequency, intensity, are specificity, frequency, intensity, progressive overload and duration.progressive overload and duration.

The principle of The principle of specificityspecificity requires that athletes train the specific energy requires that athletes train the specific energy systems, fitness components and muscle groups for optimal fitness gains.systems, fitness components and muscle groups for optimal fitness gains.

Training should be specific to the physiological Training should be specific to the physiological adaptations adaptations required at the required at the time.time.

Improvements in performance occur as a result of adaptation to Improvements in performance occur as a result of adaptation to physical physical stressstress. An increase in the training workload will bring about physiological . An increase in the training workload will bring about physiological changes that make the body better able to cope with the stresses placed on changes that make the body better able to cope with the stresses placed on it.it.

1


Progressive overloadProgressive overload principle states that to gain maximum benefit from principle states that to gain maximum benefit from training, workloads must be gradually adjusted upwards as adaptation to training, workloads must be gradually adjusted upwards as adaptation to stress takes place.stress takes place.

A general rule is that only one factor is adjusted upwards and that the A general rule is that only one factor is adjusted upwards and that the increments are gradual.increments are gradual.

PeriodisationPeriodisation is the process of dividing training into discrete time periods is the process of dividing training into discrete time periods or cycles.or cycles.

Training induces a catabolic, or destructive, tiring effect that is then Training induces a catabolic, or destructive, tiring effect that is then followed by an anabolic or constructive effect during the recovery period. followed by an anabolic or constructive effect during the recovery period. It is during the recovery periods between heavy workouts that many of It is during the recovery periods between heavy workouts that many of the physiological adjustments to training (i.e. the adaptations) occur.the physiological adjustments to training (i.e. the adaptations) occur.

To achieve To achieve maximal fitness gainsmaximal fitness gains, the new (increased) loading must be , the new (increased) loading must be introduced at the highest point in the overcompensation phase.introduced at the highest point in the overcompensation phase.

Fitness training principles and methods 2


The The frequencyfrequency principle: the more frequently an athlete trains and the longer the principle: the more frequently an athlete trains and the longer the training program, the greater the fitness benefits (provided adequate rest is training program, the greater the fitness benefits (provided adequate rest is obtained).obtained).

Generally, train two times per week for fitness maintenance and three or more Generally, train two times per week for fitness maintenance and three or more times per week for fitness gains.times per week for fitness gains.

Since Since anaerobic traininganaerobic training is completed at high intensity, anaerobic athletes need is completed at high intensity, anaerobic athletes need more time to recover, so they require fewer training sessions than endurance more time to recover, so they require fewer training sessions than endurance athletes.athletes.

Intensity Intensity refers to how hard the training sessions are and is generally measured refers to how hard the training sessions are and is generally measured in terms of heart-rate response to exercise.in terms of heart-rate response to exercise.

The lower the initial The lower the initial VOVO22 max max, the greater the improvements with training., the greater the improvements with training.

DurationDuration may refer to either the length of time of each training session or the may refer to either the length of time of each training session or the length of the training program (in weeks or months). It is becoming more common length of the training program (in weeks or months). It is becoming more common to refer to the duration of training in terms of macro, meso and microcycles.to refer to the duration of training in terms of macro, meso and microcycles.

Fitness training principles and methods 3


A A training sessiontraining session generally consists of a warm-up (involving aerobic work generally consists of a warm-up (involving aerobic work and stretching), skill development and tactics, a strength and conditioning and stretching), skill development and tactics, a strength and conditioning bout and a cool-down (again involving light aerobic work and stretching).bout and a cool-down (again involving light aerobic work and stretching).

The training season consists of a number of The training season consists of a number of macrocyclesmacrocycles – pre-season, – pre-season, competition (in-season) and off-season.competition (in-season) and off-season.

There is a wide range of There is a wide range of training methodstraining methods available including interval available including interval training (sessions of work interspersed with sessions of rest), continuous training (sessions of work interspersed with sessions of rest), continuous training, Fartlek training, circuit training, plyometrics, flexibility training, training, Fartlek training, circuit training, plyometrics, flexibility training, strength (weight) training, speed training, Pilates and Swiss ball.strength (weight) training, speed training, Pilates and Swiss ball.

Skill developmentSkill development depends on a range of factors related to an athlete’s depends on a range of factors related to an athlete’s abilities and command of various specific techniques.abilities and command of various specific techniques.

When developing skill, an athlete and their coach must consider a range of When developing skill, an athlete and their coach must consider a range of factors including current ability/skill level, own and opponent’s strengths and factors including current ability/skill level, own and opponent’s strengths and weaknesses, environmental conditions and external lifestyle demands.weaknesses, environmental conditions and external lifestyle demands.

Fitness training principles and methods4



1. The method of 1. The method of training that would training that would be most suitable for be most suitable for a long jump athlete a long jump athlete would be:would be:

a.a. IntervalIntervalb.b. CircuitCircuitc.c. PlyometricPlyometricd.d. FartlekFartlek

2. The most important 2. The most important principle in terms of principle in terms of maximal fitness maximal fitness gains is:gains is:

a.a. FrequencyFrequencyb.b. DurationDurationc.c. OverloadOverloadd.d. IntensityIntensity



A swimmer completes six reps of a 50 swimming pool in 40 A swimmer completes six reps of a 50 swimming pool in 40 seconds per lap with a 2 minute recovery between seconds per lap with a 2 minute recovery between reps.reps.

a.a. What type of training is being used?What type of training is being used?b.b. What is the predominant energy system being used?What is the predominant energy system being used?c.c. Calculate the work:rest ratio.Calculate the work:rest ratio.d.d. How could the swimmer use the principle of overload How could the swimmer use the principle of overload

in her next session?in her next session?e.e. Give a reason why running and cycling is Give a reason why running and cycling is

recommended occasionally in a swimmers training recommended occasionally in a swimmers training program.program.


Strategies for enhancing sports Strategies for enhancing sports performanceperformance

Outcome 2 - Evaluate practices and/or Outcome 2 - Evaluate practices and/or strategies used conjunction to enhance sports strategies used conjunction to enhance sports performance performance

1.1. Training adaptationsTraining adaptations2.2. Managing a training load and sports injury risk Managing a training load and sports injury risk

managementmanagement3.3. Performance enhancement from a Performance enhancement from a

psychological perspectivepsychological perspective4.4. Performance enhancement: nutrition, diet and Performance enhancement: nutrition, diet and

other considerationsother considerations


Chapter 11Chapter 11Training adaptationsTraining adaptations

The training principle of adaptation is also referred to as the The training principle of adaptation is also referred to as the SAID principleSAID principle, , which stands for: S = Specific; A = Adaptation; I= Imposed; D = Demands which stands for: S = Specific; A = Adaptation; I= Imposed; D = Demands and basically states that the physical activity we are involved in encourages and basically states that the physical activity we are involved in encourages our bodies to adapt in specific ways to meet its demands. our bodies to adapt in specific ways to meet its demands.

AdaptationsAdaptations are the result of specific demands placed on the body and are are the result of specific demands placed on the body and are dependent on the volume, intensity and frequency of training.dependent on the volume, intensity and frequency of training.

The The type of trainingtype of training undertaken will ultimately determine the nature of the undertaken will ultimately determine the nature of the adaptations that occur. Essentially, training can be broken down into two adaptations that occur. Essentially, training can be broken down into two discrete forms: discrete forms: aerobic and anaerobicaerobic and anaerobic..

Training that predominantly calls upon the Training that predominantly calls upon the ATPATPPCPC and/or and/or lactic acidlactic acid (LA) (LA) system(s) will bring about specific changes to these systems.system(s) will bring about specific changes to these systems.

Aerobic trainingAerobic training leads to improvements in oxygen uptake, transport and leads to improvements in oxygen uptake, transport and use, resulting in improved aerobic energy system capacity.use, resulting in improved aerobic energy system capacity.

1


Aerobic trainingAerobic training results in increased capillarisation, mitochondria results in increased capillarisation, mitochondria density and oxidative enzymes, which, along with structural changes to density and oxidative enzymes, which, along with structural changes to the cardiovascular system, increase the anaerobic threshold from 85 per the cardiovascular system, increase the anaerobic threshold from 85 per cent to 90 per cent of a person’s maximum heart rate.cent to 90 per cent of a person’s maximum heart rate.

The heart is a muscle and it adapts to different training regimes. Aerobic The heart is a muscle and it adapts to different training regimes. Aerobic training leads to increases in ventricle size, whereas anaerobic training training leads to increases in ventricle size, whereas anaerobic training tends to increase the ventricle wall thickness.tends to increase the ventricle wall thickness.

The heart becomes more efficient in response to aerobic training. It is The heart becomes more efficient in response to aerobic training. It is able to pump out larger volumes of blood and oxygen with each beat able to pump out larger volumes of blood and oxygen with each beat and at both rest and submaximal levels does not need to beat as much and at both rest and submaximal levels does not need to beat as much to supply the body with its demands.to supply the body with its demands.

More blood (up to 20 per cent) is redistributed to working muscles as a More blood (up to 20 per cent) is redistributed to working muscles as a result of aerobic training. This provides muscles with greater amounts of result of aerobic training. This provides muscles with greater amounts of oxygen and fuels as well as transporting wastes away at increased oxygen and fuels as well as transporting wastes away at increased rates.rates.

Training adaptations2


Endurance trainingEndurance training results in improved pulmonary function and larger lung results in improved pulmonary function and larger lung volumes. This also sees a larger alveolar-capillary surface area form and volumes. This also sees a larger alveolar-capillary surface area form and directly increases the diffusion capacities found at the lungs.directly increases the diffusion capacities found at the lungs.

Aerobic training improves oxygen supply and increases the muscles’ ability Aerobic training improves oxygen supply and increases the muscles’ ability to use oxygen. These both result in significant increases in the production of to use oxygen. These both result in significant increases in the production of aerobic energy, and lead to increases in VO2 max.aerobic energy, and lead to increases in VO2 max.

Muscles are made up of slow-twitch (Type I) and fast-twitch (Type II) muscle Muscles are made up of slow-twitch (Type I) and fast-twitch (Type II) muscle fibres. At the muscular level, aerobic training results in a greater fibres. At the muscular level, aerobic training results in a greater improvement in slow-twitch or Type I muscle fibres and conversely improvement in slow-twitch or Type I muscle fibres and conversely anaerobic training results in a greater improvement in fast-twitch or Type II anaerobic training results in a greater improvement in fast-twitch or Type II fibres. fibres.

Fast-twitch muscle fibres can be further classified as fast-twitch ‘B’ (purely Fast-twitch muscle fibres can be further classified as fast-twitch ‘B’ (purely anaerobic) or fast-twitch ‘A’ (partially aerobic).anaerobic) or fast-twitch ‘A’ (partially aerobic).



Training with high intensity or loads and low repetitions results in greater Training with high intensity or loads and low repetitions results in greater hypertrophy to hypertrophy to fast-twitch fibresfast-twitch fibres. Training at submaximal intensity or loads . Training at submaximal intensity or loads with moderate-to-high repetitions results in greater hypertrophy to with moderate-to-high repetitions results in greater hypertrophy to slow-slow-twitch fibrestwitch fibres..

Regardless of the training undertaken, Regardless of the training undertaken, adaptationsadaptations occur at the cellular occur at the cellular level to improve the functions associated with muscle action. For example, level to improve the functions associated with muscle action. For example, aerobic training increases oxidative enzymes, which in turn release and aerobic training increases oxidative enzymes, which in turn release and recycle more ATP under aerobic exercise conditions. recycle more ATP under aerobic exercise conditions.

Anaerobic trainingAnaerobic training increases PC stores, which are critical when supplying increases PC stores, which are critical when supplying ATP during explosive, all-out exercise sessions lasting several seconds.ATP during explosive, all-out exercise sessions lasting several seconds.

Adaptations are Adaptations are reversiblereversible and the loss of physiological adaptations is and the loss of physiological adaptations is known as known as detrainingdetraining. This usually occurs more quickly than the time it took . This usually occurs more quickly than the time it took for the adaptations to occur during training.for the adaptations to occur during training.




1.1. Cardiovascular training Cardiovascular training cause:cause:

a.a. Cardiac atrophyCardiac atrophy

b.b. Decreased left ventricle Decreased left ventricle volumevolume

c.c. Increased left ventricle Increased left ventricle thicknessthickness

d.d. Decreased stroke Decreased stroke volumevolume

2. Respiratory training 2. Respiratory training adaptations cause:adaptations cause:

a.a. Decreased tidal volumeDecreased tidal volume

b.b. Decreased minute Decreased minute ventilationventilation

c.c. Decreased ventilatory Decreased ventilatory musculaturemusculature

d.d. Lowered aerobic Lowered aerobic capacitycapacity



After a 12 month training program, an athlete has gone After a 12 month training program, an athlete has gone from stage 10 to stage 14 on the beep test. from stage 10 to stage 14 on the beep test.

Use either ‘lower’, ‘higher’ or ‘same’ to describe the Use either ‘lower’, ‘higher’ or ‘same’ to describe the adaptations that have occurred.adaptations that have occurred.

a.a. Resting heart rateResting heart rate

b.b. A-VOA-VO22 difference differencec.c. Stroke volumeStroke volumed.d. Respiratory rateRespiratory ratee.e. Blood pressureBlood pressure

f.f. VOVO22 max max


Chapter 12Chapter 12Managing a training load and sports injury risk Managing a training load and sports injury risk

managementmanagement The principle of The principle of recoveryrecovery tells us that in order to maximise performance tells us that in order to maximise performance

benefits, adequate recovery from the previous training stimulus is important benefits, adequate recovery from the previous training stimulus is important before a further training stimulus is introduced.before a further training stimulus is introduced.

When planning training requirements for an athlete, it is essential to include When planning training requirements for an athlete, it is essential to include adequate adequate recovery timerecovery time in the program. in the program.

A balance between the workload and good recovery will ultimately maximise A balance between the workload and good recovery will ultimately maximise performance.performance.

Recovery strategiesRecovery strategies can include a range of approaches such as stretching, can include a range of approaches such as stretching, hydrating and eating suitable foods, massage, and a variety of hydrotherapy hydrating and eating suitable foods, massage, and a variety of hydrotherapy options.options.

Psychological skillsPsychological skills for aiding recovery could involve meditation, for aiding recovery could involve meditation, progressive muscle relaxation and breathing exercises.progressive muscle relaxation and breathing exercises.

It is essential to It is essential to monitormonitor training and recovery. training and recovery.

1


Reliable monitoring techniques and individual guidelines for optimal Reliable monitoring techniques and individual guidelines for optimal workload must be established.workload must be established.

Some useful approaches to Some useful approaches to monitoring training and recoverymonitoring training and recovery are are keeping a training log, developing an athlete’s self-monitoring skills keeping a training log, developing an athlete’s self-monitoring skills including physical and psychological monitoring, coaches’ observations including physical and psychological monitoring, coaches’ observations and communication with the athlete, and athletes recording resting heart and communication with the athlete, and athletes recording resting heart rate at the same time each day.rate at the same time each day.

OvertrainingOvertraining is a cumulative exhaustion following prolonged and is a cumulative exhaustion following prolonged and repeated stresses of training to the point where the rest provided does repeated stresses of training to the point where the rest provided does not permit adequate recovery. not permit adequate recovery.

Continual training without sufficient rest and recovery leads to excessive Continual training without sufficient rest and recovery leads to excessive fatigue, injury, illness and ultimately a decline in overall performance.fatigue, injury, illness and ultimately a decline in overall performance.

If a training program is not well designed, overtraining might result.If a training program is not well designed, overtraining might result.

Managing a training load and sports injury risk management2


Inadequate and unreliable monitoring of training performance could Inadequate and unreliable monitoring of training performance could contribute to overtraining.contribute to overtraining.

A well-designed, A well-designed, individualisedindividualised training program with gradual increases training program with gradual increases in training stimulus along with a high priority for rest and recovery will in training stimulus along with a high priority for rest and recovery will avoid exposing an athlete to overtraining.avoid exposing an athlete to overtraining.

Apart form training factors, other related factors in overtraining are a Apart form training factors, other related factors in overtraining are a balanced balanced dietdiet and good and good sleepsleep patterns. patterns.

Psychological signs and symptomsPsychological signs and symptoms of overtraining can include of overtraining can include moodiness and being easily irritated and angry; increased anxiety and moodiness and being easily irritated and angry; increased anxiety and depressive symptoms; loss of competitive drive and enthusiasm for depressive symptoms; loss of competitive drive and enthusiasm for physical activity; reduced concentration; apathy; feeling tired, drained physical activity; reduced concentration; apathy; feeling tired, drained and lacking in energy; inability to relax; being twitchy and fidgety; altered and lacking in energy; inability to relax; being twitchy and fidgety; altered sleep patterns including insomnia and disturbed sleep; confusion; being sleep patterns including insomnia and disturbed sleep; confusion; being excessively emotional; feelings of helplessness; and reduced excessively emotional; feelings of helplessness; and reduced confidence. confidence.



Physiological signs and symptomsPhysiological signs and symptoms of overtraining may include of overtraining may include persistent soreness, heaviness and weakness in the muscles; body persistent soreness, heaviness and weakness in the muscles; body aches; increased incidence of injuries; prolonged fatigue; loss of aches; increased incidence of injuries; prolonged fatigue; loss of appetite and weight loss; intolerance to training and delayed recovery appetite and weight loss; intolerance to training and delayed recovery from training; elevated resting heart rate; dehydration; excessive from training; elevated resting heart rate; dehydration; excessive sweating; insatiable thirst; increased susceptibility to infections; sweating; insatiable thirst; increased susceptibility to infections; hyperactivity; slower heart-rate recovery; gastrointestinal disturbances; hyperactivity; slower heart-rate recovery; gastrointestinal disturbances; nausea; swelling of the lymph nodes; and menstrual irregularities.nausea; swelling of the lymph nodes; and menstrual irregularities.

If overtraining has occurred it is important to identify the factors that If overtraining has occurred it is important to identify the factors that led to overtraining and make adjustments to rectify this. led to overtraining and make adjustments to rectify this.

The recommended way of treating overtraining is rest and seeking The recommended way of treating overtraining is rest and seeking medical treatment where necessary. medical treatment where necessary.



Risk managementRisk management is the process of measuring or assessing risk and then is the process of measuring or assessing risk and then developing strategies to manage the risk. Risk is the chance of something developing strategies to manage the risk. Risk is the chance of something happening. It can be measured in terms of likelihood (i.e. the probability and happening. It can be measured in terms of likelihood (i.e. the probability and frequency of it occurring) and consequences (the likely outcome of an event frequency of it occurring) and consequences (the likely outcome of an event or situation).or situation).

Some suggested steps in the Some suggested steps in the risk-management process are risk-management process are identification and assessment of risksidentification and assessment of risks; identification of possible actions ; identification of possible actions available; risk avoidance; risk reduction; creating a plan; implementing the available; risk avoidance; risk reduction; creating a plan; implementing the plan; and ongoing monitoring and evaluation of the plan. plan; and ongoing monitoring and evaluation of the plan.

Responding to a number of key questions can assist in determining risk-Responding to a number of key questions can assist in determining risk-management procedures. What could possibly go wrong? Consider all of management procedures. What could possibly go wrong? Consider all of the risks you face. What protections do you have in place to prevent these the risks you face. What protections do you have in place to prevent these likely occurrences? What will you do if it happens?likely occurrences? What will you do if it happens?



The principles of The principles of risk managementrisk management extend far wider than simply sports extend far wider than simply sports injury risk management and also encompass such areas as facility, injury risk management and also encompass such areas as facility, environmental and equipment safety, coaching, an athlete’s physical environmental and equipment safety, coaching, an athlete’s physical preparation procedures and health policies.preparation procedures and health policies.

When identifying how things could go wrong in training and recovery the When identifying how things could go wrong in training and recovery the most likely occurrences are a consequence of behaviours, practices (of most likely occurrences are a consequence of behaviours, practices (of coaches, trainers and participants) and physical surroundings, equipment coaches, trainers and participants) and physical surroundings, equipment and the environment.and the environment.

Possible actions for avoiding things going wrong in risk management could Possible actions for avoiding things going wrong in risk management could include a complete identification, assessment and prioritisation of risks; the include a complete identification, assessment and prioritisation of risks; the development of policy statements and procedures in a number of key areas; development of policy statements and procedures in a number of key areas; and the use of checklists.and the use of checklists.




1. A coach notices an 1. A coach notices an athlete’s performance athlete’s performance has not improved and is has not improved and is losing weight. This may losing weight. This may be attributed to:be attributed to:

a.a. OvertrainingOvertraining

b.b. Too much recovery timeToo much recovery time

c.c. Progressive overloadProgressive overload

d.d. Too low intensityToo low intensity

2. Which of the following 2. Which of the following would notwould not be used in a be used in a risk management plan?risk management plan?

a.a. Risks involvedRisks involved

b.b. Action to be takenAction to be taken

c.c. Consequences of event Consequences of event occurringoccurring

d.d. Cost involvedCost involved



‘‘Prevention is better than cure’.Prevention is better than cure’.a.a. Why is this statement true.Why is this statement true.b.b. State State threethree ways an athlete can prevent an injury while ways an athlete can prevent an injury while

competingcompetingc.c. Outline how a coach can adjust their training programs Outline how a coach can adjust their training programs

to reduce player injuriesto reduce player injuriesd.d. Discuss the treatment of soft tissue injuries such as a Discuss the treatment of soft tissue injuries such as a

corked thigh.corked thigh.e.e. Explain why clubs need sports trainers.Explain why clubs need sports trainers.f.f. List an organisation that can assist clubs in developing List an organisation that can assist clubs in developing

and implementing sports safety policy and practice.and implementing sports safety policy and practice.


Chapter 13 Chapter 13 Performance enhancement from a psychological Performance enhancement from a psychological

perspectiveperspective Psychological skillsPsychological skills are the same as physical skills in that they can are the same as physical skills in that they can

be taught, learned and practised. Performance can be radically be taught, learned and practised. Performance can be radically improved by employing psychological skills training.improved by employing psychological skills training.

PST programs can focus on one or more principles, depending on PST programs can focus on one or more principles, depending on which areas need improvement and these might include goal setting, which areas need improvement and these might include goal setting, arousal, mental rehearsal, confidence building and concentration.arousal, mental rehearsal, confidence building and concentration.

It is best if psychological skills become automatic via overlearning; that It is best if psychological skills become automatic via overlearning; that athletes make them an integral part of their training; and that skills are athletes make them an integral part of their training; and that skills are practised to replicate real game scenarios.practised to replicate real game scenarios.

Goal settingGoal setting has been shown to increase work output by up to 40 or has been shown to increase work output by up to 40 or 50 per cent. Goals need to be set for both training and competitions.50 per cent. Goals need to be set for both training and competitions.

1


There are three types of sporting goals:There are three types of sporting goals:1.1. Outcome goalsOutcome goals focus on end results, times, finishing place or medals. focus on end results, times, finishing place or medals.2.2. Performance goalsPerformance goals focus on comparing present performance levels focus on comparing present performance levels

with those attained previously, and are independent of other with those attained previously, and are independent of other competitors.competitors.

3.3. Process goalsProcess goals focus on actions such as physical movements and focus on actions such as physical movements and game strategies that athletes must execute during a game in order to game strategies that athletes must execute during a game in order to maximise their performance.maximise their performance.

Short-term goalsShort-term goals continually provide a more manageable focus point continually provide a more manageable focus point for athletes and act as the stepping stones for achieving long-term for athletes and act as the stepping stones for achieving long-term goals, as well as bringing about improved performances.goals, as well as bringing about improved performances.

The acronym ‘The acronym ‘SMARTERSMARTER’ is an effective way of goal setting. It stands ’ is an effective way of goal setting. It stands for:for:

SSpecific pecific MMeasurable easurable AAccepted ccepted RRealistic ealistic TTime phased ime phased EExciting xciting RRecordedecorded

Performance enhancement from a psychological perspective2


The relationship between The relationship between arousal and performancearousal and performance is commonly referred is commonly referred to as the ‘inverted-U’ hypothesis (or graph). It is possible to experience to as the ‘inverted-U’ hypothesis (or graph). It is possible to experience situations of under-arousal, optimal arousal (also referred to as being in the situations of under-arousal, optimal arousal (also referred to as being in the ‘zone’) and over-arousal.‘zone’) and over-arousal.

Arousal reduction techniquesArousal reduction techniques include controlled breathing, progressive include controlled breathing, progressive muscle relaxation, biofeedback and stress-inoculation training (SIT), muscle relaxation, biofeedback and stress-inoculation training (SIT), listening to calming music and using routines.listening to calming music and using routines.

Arousal promotion techniquesArousal promotion techniques include rapid breathing, acting include rapid breathing, acting energetically and positively, positive talk and energising imagery and energetically and positively, positive talk and energising imagery and participating in pre-game work-outs or preparation.participating in pre-game work-outs or preparation.

Athletes can attain optimum arousal and concentration levels by trying to Athletes can attain optimum arousal and concentration levels by trying to imagine themselves performing skills before actually doing them. This is imagine themselves performing skills before actually doing them. This is known as mental rehearsal, mental imagery or visualisation.known as mental rehearsal, mental imagery or visualisation.

Performance enhancement from a psychological perspective3


Effective Effective imageryimagery involves a lot more that simply ‘seeing’ how a involves a lot more that simply ‘seeing’ how a performance should be executed. It calls on as many senses as performance should be executed. It calls on as many senses as possible during the rehearsal stage possible during the rehearsal stage typically kinaesthetic, auditory typically kinaesthetic, auditory and tactile.and tactile.

ImageryImagery improves performance by improving neural pathways improves performance by improving neural pathways between the brain and muscles; providing a mental template of between the brain and muscles; providing a mental template of rehearsed sequences; enabling athletes to prepare for a range of rehearsed sequences; enabling athletes to prepare for a range of events and eventualities; working in conjunction with other events and eventualities; working in conjunction with other psychological skills; and allowing athletes to pre-experience the psychological skills; and allowing athletes to pre-experience the achievement of goals that build confidence. achievement of goals that build confidence.

Simulation and visuo-motor behaviour rehearsal are both carried out Simulation and visuo-motor behaviour rehearsal are both carried out by making the physical training environment as similar as possible to by making the physical training environment as similar as possible to the game setting. Thoughts are actually taken through to the physical the game setting. Thoughts are actually taken through to the physical application stage.application stage.

Performance enhancement from a psychological perspective 4


Concentration and attentionConcentration and attention are used interchangeably in sports are used interchangeably in sports psychology and typically contain three parts: focusing on relevant psychology and typically contain three parts: focusing on relevant environmental cues; maintaining attention focus over time; and having environmental cues; maintaining attention focus over time; and having awareness of the situation.awareness of the situation.

There can be four possible types of There can be four possible types of attentionattention::1.1. broad-internal focusbroad-internal focus – used to focus on thoughts and feelings – used to focus on thoughts and feelings2.2. broad-external focusbroad-external focus used to focus outwards on opponent’s actions used to focus outwards on opponent’s actions3.3. narrow-internal focusnarrow-internal focus used to focus thoughts and mentally rehearse used to focus thoughts and mentally rehearse

upcoming movementsupcoming movements4.4. narrow-external focusnarrow-external focus used to focus on very few external cues. used to focus on very few external cues.

Many factors can lead to an athlete experiencing inappropriate attention Many factors can lead to an athlete experiencing inappropriate attention focus and their performance can deteriorate as a consequence focus and their performance can deteriorate as a consequence for for example, focusing on environmental distractions, focusing on past example, focusing on environmental distractions, focusing on past performances, future-oriented thinking, fatigue, muscle tension, negative performances, future-oriented thinking, fatigue, muscle tension, negative self-talk, poor handling of game pressure(s) and not sticking to game plans.self-talk, poor handling of game pressure(s) and not sticking to game plans.



Cue words, selective attention training, routines, overlearning and maximum Cue words, selective attention training, routines, overlearning and maximum confidence levels all ensure that concentration levels remain optimal.confidence levels all ensure that concentration levels remain optimal.

Confidence levelsConfidence levels and performance attainment closely reflect the inverted- and performance attainment closely reflect the inverted-U shape demonstrated by the arousal theory. It is possible to lack U shape demonstrated by the arousal theory. It is possible to lack confidence, be over-confident or be in the ‘optimum zone’.confidence, be over-confident or be in the ‘optimum zone’.

Confidence levelsConfidence levels remain high if athletes feel that they are adequately remain high if athletes feel that they are adequately trained to succeed in the activity being undertaken – both physically and trained to succeed in the activity being undertaken – both physically and psychologically. Knowing what to expect by having practised many physical psychologically. Knowing what to expect by having practised many physical and mental scenarios, and how to respond to them, removes uncertainty and mental scenarios, and how to respond to them, removes uncertainty and ensures optimal performance levels.and ensures optimal performance levels.




1.1. The ‘M’ in the The ‘M’ in the SMARTER guidelines SMARTER guidelines for goal setting refers to:for goal setting refers to:

a.a. MeasurableMeasurable

b.b. MotivationalMotivational

c.c. MaintainedMaintained

d.d. MusicalMusical

2. Performance goals:2. Performance goals:

a.a. Focus on end resultsFocus on end results

b.b. Focus on game Focus on game strategiesstrategies

c.c. Compare performancesCompare performances

d.d. Allows for greatest Allows for greatest control over their control over their actionsactions



Alisa Camplin is a successful aerial skier.Alisa Camplin is a successful aerial skier.a.a. Alisa uses mental imagery before take-off. Clearly Alisa uses mental imagery before take-off. Clearly

outline how imagery improves her performance.outline how imagery improves her performance.b.b. Alisa has just had a bad fall. How could see regain her Alisa has just had a bad fall. How could see regain her

confidence?confidence?c.c. Alisa wants to win gold at next winter Olympics. What Alisa wants to win gold at next winter Olympics. What

type of goal setting would she use – outcome, type of goal setting would she use – outcome, performance or process? Justify your answer.performance or process? Justify your answer.

d.d. List List twotwo methods of arousal regulation that Alisa could methods of arousal regulation that Alisa could use prior to her event.use prior to her event.


Chapter 14Chapter 14Performance enhancement: nutrition, diet and other Performance enhancement: nutrition, diet and other

considerationsconsiderations Athletes and their coaches/support staff, advocate the use of Athletes and their coaches/support staff, advocate the use of ergogenic ergogenic

practices and dietary manipulationpractices and dietary manipulation to improve training, performance and to improve training, performance and recovery. recovery. Ethical and medico-legal issuesEthical and medico-legal issues need to be carefully considered need to be carefully considered by all parties involved.by all parties involved.

Many illegal performance-enhancing practices lead to long-term, irreversible Many illegal performance-enhancing practices lead to long-term, irreversible side effects. side effects. Masking agentsMasking agents are often used to hide these drugs from are often used to hide these drugs from detection by doping agencies.detection by doping agencies.

Many reasons, other than the need to win at all costs, are given to justify Many reasons, other than the need to win at all costs, are given to justify why athletes resort to both legal and illegal performance-enhancing why athletes resort to both legal and illegal performance-enhancing practices.practices.

Dietitians/nutritionists are professionals trained to provide a wide range of Dietitians/nutritionists are professionals trained to provide a wide range of services to promote health and wellbeing in individuals, groups and services to promote health and wellbeing in individuals, groups and communities. Their expertise is being increasingly used by athletes to communities. Their expertise is being increasingly used by athletes to improve their training, performance and recovery by manipulating dietary improve their training, performance and recovery by manipulating dietary intake.intake.

1


Many protocols for Many protocols for carbohydrate loadingcarbohydrate loading exist. Consensus among exist. Consensus among researchers indicates it is no longer necessary to fully drain carbohydrate researchers indicates it is no longer necessary to fully drain carbohydrate stores with high-intensity exercise and then build up glycogen stores by stores with high-intensity exercise and then build up glycogen stores by consuming excessive amounts of carbohydrates. The preferred model for consuming excessive amounts of carbohydrates. The preferred model for carbohydrate loading is one of exercise/training taper followed by increased carbohydrate loading is one of exercise/training taper followed by increased carbohydrate intake.carbohydrate intake.

Creatine supplementationCreatine supplementation is expensive, but when used in conjunction with is expensive, but when used in conjunction with increased carbohydrate intake has been found to improve power-related increased carbohydrate intake has been found to improve power-related performances.performances.

Colostrum Colostrum has been used increasingly over the past five to 10 years and has been used increasingly over the past five to 10 years and has been found to be beneficial to athletes’ immune systems and protein-has been found to be beneficial to athletes’ immune systems and protein-synthesis mechanisms.synthesis mechanisms.

It appears that branched-chain It appears that branched-chain amino acidamino acid metabolites support the body’s metabolites support the body’s ability to minimise protein breakdown (anti-catabolic agent) subsequent to ability to minimise protein breakdown (anti-catabolic agent) subsequent to training stresses seen in intense exercise and may also work to preserve training stresses seen in intense exercise and may also work to preserve the integrity of cell membranes.the integrity of cell membranes.

Performance enhancement: nutrition, diet and other considerations 2


CaffeineCaffeine is used as a central nervous system stimulant, diuretic, circulatory is used as a central nervous system stimulant, diuretic, circulatory stimulant and respiratory stimulant. Some exercise physiologists believe stimulant and respiratory stimulant. Some exercise physiologists believe that caffeine might improve performance by increasing fat oxidation and that caffeine might improve performance by increasing fat oxidation and conserving muscle glycogen.conserving muscle glycogen.

Two main factors affect the speed at which fluid from a drink gets into the Two main factors affect the speed at which fluid from a drink gets into the body:body:

1.1. the speed at which it is emptied from the stomach the speed at which it is emptied from the stomach 2.2. the rate at which it is absorbed through the walls of the small intestine. the rate at which it is absorbed through the walls of the small intestine.

Sports drinksSports drinks vary according to the amount of dissolved electrolytes they vary according to the amount of dissolved electrolytes they contain.contain.

HydrationHydration needs to occur before, during and after athletic/activity needs to occur before, during and after athletic/activity participation.participation.

Performance enhancement: nutrition, diet and other considerations3


Most Most mineralsminerals can be found naturally in a wide variety of foods and in most can be found naturally in a wide variety of foods and in most cases the minimum daily requirements of minerals are easily met through a cases the minimum daily requirements of minerals are easily met through a normal, varied diet. Minerals play a vital role in important body functions, normal, varied diet. Minerals play a vital role in important body functions, and excess intake might actually produce unwanted side effects. Many and excess intake might actually produce unwanted side effects. Many minerals either cannot be stored or adversely affect the function of others minerals either cannot be stored or adversely affect the function of others when taken in high doses.when taken in high doses.

The Australian Sports Commission has established a sports ethics unit to The Australian Sports Commission has established a sports ethics unit to deal with the issues raised in all areas of sport. deal with the issues raised in all areas of sport. EthicsEthics deal with a range of deal with a range of principles including respect, basic justice and fairness; refusing to take principles including respect, basic justice and fairness; refusing to take unfair advantage; willing compliance with sporting laws and rules; freedom unfair advantage; willing compliance with sporting laws and rules; freedom to enjoy and flourish; preventing harm; impartiality and objectivity; to enjoy and flourish; preventing harm; impartiality and objectivity; trustworthiness and honesty; transparency; avoiding potential or apparent trustworthiness and honesty; transparency; avoiding potential or apparent conflict of interest; due diligence; and duty of care.conflict of interest; due diligence; and duty of care.

One of the most considered ethical issues in sport deals with performance-One of the most considered ethical issues in sport deals with performance-enhancing practices, both legal and illegal. But what are the costs (moral, enhancing practices, both legal and illegal. But what are the costs (moral, physical, financial) involved and do these outweigh the benefits?physical, financial) involved and do these outweigh the benefits?

Performance enhancement: nutrition, diet and other considerations4



1. Which illegal 1. Which illegal ergogenic aid is not ergogenic aid is not a masking agent?a masking agent?

a.a. Beta-blockersBeta-blockers

b.b. DiureticsDiuretics

c.c. PolypeptidePolypeptide

d.d. StimulantsStimulants

2. Caffeine:2. Caffeine:

a.a. Is a narcoticIs a narcotic

b.b. Assists glycogen Assists glycogen sparingsparing

c.c. Decreases Decreases performanceperformance

d.d. Does not have Does not have diuretic propertiesdiuretic properties



A distance road cyclist is given the choice of a A distance road cyclist is given the choice of a legal and illegal ergogenic aid.legal and illegal ergogenic aid.

a.a. Why might the cyclist use illegal aids?Why might the cyclist use illegal aids?b.b. Why is drug taking considered ‘unethical’?Why is drug taking considered ‘unethical’?c.c. List an example of a legal and illegal aid that List an example of a legal and illegal aid that

would be specific to distance cycling. Justify would be specific to distance cycling. Justify your choices.your choices.

d.d. Why is hydration and nutrition essential to Why is hydration and nutrition essential to successful distance cyclists performance successful distance cyclists performance levels?levels?


Multiple Choice AnswersMultiple Choice Answers

Chapter 7Chapter 71.1. BB2.2. DDChapter 8Chapter 81.1. DD2.2. CCChapter 9Chapter 91.1. AA2.2. BBChapter 10Chapter 101.1. AA2.2. DD

Chapter 11Chapter 111.1. CC2.2. BBChapter 12Chapter 121.1. AA2.2. DDChapter 13Chapter 131.1. AA2.2. CCChapter 14Chapter 141.1. AA2.2. BB

2009 unit4revisionpoints

Education

fitness fitness definitions

fitness levels

fitness attributes

components data collection

different fitness requirements

developed component

undertaking fitness

statistical data collection