KNOX GRAMMAR SCHOOL - iiNet

KNOX GRAMMAR SCHOOL - iiNet I PDHPE – HSC ASSESSMENT TASK CORE 2 – FACTORS AFFECTING PERFORMANCE Due Date: Weighting: Teacher: Task Description: View a training session conducted by a coach, either at school or club level. From the session and your own research, answer the questions below relating to the use of specific training methods and principles in order to improve performance. Focus Questions: Examine the contribution of each of the energy systems for the athlete in your chosen sport or event. (4 marks) Explain how the principles of training are applied in the session for improved performance of the athlete in your chosen sport or event. Also note down those principles not used in the session that could assist the athlete. (6 marks) Analyse the use of the types of training and recovery for the athlete to achieve peak performance, both in the session and that which would occur by the athlete in their own time. (10 marks) Question1) Examine the contribution of each of the energy systems for the athlete in your chosen sport or event. (4 marks) Soccer matches consist of two 45-minute halves with a short break between halves, in our school sport our games consist of normally two 25-minute halves with a short break between halves as well. Soccer characteristically involves high-intensity intermittent exercise that utilises both aerobic and anaerobic energy systems. Soccer uses two types of energy, these systems are: - Anaerobic using ATP-PC/Alactacid (adenosine triphosphate-phosphocreatinase) for actions of a quick sprint and kicking. Lasting from a second to 1 min. Repetition of this action 10-50 times per game. - Aerobic exercises such as continuous jogging to re-position to a new ball position lasting 1-5 minutes and also the lengthy exercise of the game. Repetition of this action 10-50 times per game. Duration Classification Energy Supplied By 1 to 4 seconds Anaerobic ATP (in muscles) 4 to 20 seconds Anaerobic ATP + PC II 20 to 45 seconds Anaerobic ATP + PC + Muscle glycogen 45 to 120 seconds Anaerobic, Lactic Muscle glycogen 120 to 240 seconds Aerobic + Anaerobic Muscle glycogen + lactic acid 240 to 600 seconds Aerobic Muscle glycogen + fatty acids The different speeds which continuously change throughout the game which affect which energy system is used are as followed These speeds will be alter with the different positions such as a goal keeper would have there Backward Walking and Walking percentages much higher due to the lower need for sprinting. Midfielders do most of the jogging and sprinting throughout the game since they must perform offensive and defensive tasks. Defenders tend to do mostly jogging and less sprinting. Offensive players do more sprinting than jogging. It would seem reasonable to assume that during a football game all three energy systems would be required, as intensity varies from low to very high. However, because it is not obvious just how fast, how many and how long the sprints are, and just how easy and how long the intervening periods are, it is difficult to determine which of the energy systems are most important. Anaerobic energy systems are used in every kick that a player takes either to pass to ball or shoot for goal. The soccer-style kick lasts for no longer than five seconds, depending on the length of the approach. The intensity of the kick depends on how far the kicker needs the ball to travel or how fast it has to go. As with any action lasting less than 10 seconds, the kicker uses a purely anaerobic metabolic pathway to produce the necessary energy to kick – in other words, they are relying heavily on the ATP-PC energy system (adenosine triphosphate-phosphocreatinase) for this action The greater the player's aerobic power the quicker he can recover from the high-intensity bursts. These short bursts will be fuelled by the ATP-PC and anaerobic glycolysis systems. Then, during rest periods, a large blood flow is required to replace the used-up phosphate and oxygen stores in the muscles and to help remove any lactate and hydrogen ion by-products. The faster this is achieved, the sooner a player can repeat the high-intensity sprints, and thus cover more distance and be able to attempt more sprints. So the aerobic system is crucial for fuelling the low to moderate activities during the game, and as a means of recovery between high-intensity bursts. The aerobic energy system utilises proteins, fats and carbohydrate (glycogen) for resynthesising ATP. This energy system can be developed with various intensity (Tempo) runs. The types of Tempo runs are: - Continuous Intensity - long slow runs at 50 to 70% of maximum heart rate. This places demands on muscle and liver glycogen. The normal response by the system is to enhance muscle and liver glycogen storage capacities and glycolytic activity associated with these processes. - Extensive Intensity- continuous runs at 60 to 80% of maximum heart rate. This places demands on the system to cope with lactate production. Running at this level assists the removal and turnover of lactate and body's ability to tolerate greater levels of lactate. - Intensive Intensity - continuous runs at 80 to 90% of maximum heart rate. Lactate levels become high as these runs boarder on speed endurance and special endurance. Intensive tempo training lays the base for the development of anaerobic energy systems. III Question2) Explain how the principles of training are applied in the session for improved performance of the athlete in your chosen sport or event. Also note down those principles not used in the session that could assist the athlete. (6 marks) Different sports require different fitness components. Football players must be able to perform prolonged intermittent exercise (endurance), exercise at high-intensity, sprint, and develop high levels of power (force) when kicking and tackling. Good levels of agility and coordination are also necessary and distinguish between elite and average players. During a game the exercise intensity varies continually thus fitness training should be as realistic as possible. Training should also involve regular use of the ball as this will not only help develop the specific muscles involved in match play, but improve technical and tactical skills and help keep players interested. Warm-Up/ Cool-Down Preparing your body for soccer is a process that is often overlooked, especially at the lower levels of the game. There are three main aspects that must be touched upon in order to achieve maximum physiological readiness. Circulation - Picking up the Metabolic Rate Passive Before jumping into a competitive event, the body's cardio-vascular activity needs to be increased gradually. Up to 30 minutes before kick-off, it is recommended to drink tea or high caffeine content the tea contains caffeine, which will increase a player's heart rate. Prior to going out to the field, light massage should be applied to the poorly circulated parts of the body like the ankles, knees, lower back and shoulders. This is especially important in cold weather. Active The active warm-up must begin about 20-30 minutes before the actual event. During this process, the body has to be warmed up through active exercises such as light jogging. The intensity should be gradually picked up. Incorporating different muscle groups at this stage will uniformly warm up the body. Musculature - Stretching Stretching is misunderstood and misused by many coaches at the lower levels of the game. First off, it must never be used on "cold muscles." Unless you're body has been warmed up, stretching can only cause harm. Static Static stretches are done by gradually assuming a position and holding it for a period of time. The only advantage of using Static stretches before a game is that they will ease sore muscles and calm down the player. Ballistic Dynamic or Ballistic stretches involve moving a specific joint in full-range from one extreme to the other. It has been shown that Ballistic stretching decreases a risk factor for injury called muscle stiffness. Muscle stiffness is the ratio between change in muscle resistance and the change in muscle length. Static stretches have no effect on muscle stiffness. Therefore, stretches, done before soccer games or practices, need to be Ballistic. Coordination - Technical-specific Workout The final step before kickoff is the technical warm-up. At this point, the body should be well warmed up. Ideally, the technical warm-up should incorporate all four major areas of skill including kicking, dribbling, ball control and tackling. Most soccer teams start off with simple technical drills and build up to a small-sided possession game. Type of exercise & Specificity All training sessions and types of exercise undertaken need to be designed for the specific demands of the sport, the position being trained for and the individual needs of the athlete. Progressive Overload IV Training programs should stress the players’ physiological mechanisms enough to cause an improvement in the desired area. This means that working on the same fitness program for a long time will not bring about improvement. Therefore, training status will only be bettered by gradually increasing the load that the body is working against. Incorrect overload may bring injury and de-motivation due to over-obsessive targets. The duration is the time spent in a training session and is dependent upon the sport and individual. LEVEL 1 1. Become familiar with your body and the mechanics involved in proper technique 2. Execute and master the basic SAQ(speed, Agility, quickness) exercises 3. Develop fast feet 4. Establish proper stride length over short and longer distances 5. Directional awareness 6. Learn to increase speed on and off the ball LEVEL 2 1. Achieve good body co-ordination and fluidity of movements 2. Establish awareness of position and space in relation to everyone else of the field 3. Advanced and more complicated SAQ drills 4. Execute speed on and off the ball at a higher level LEVEL 3 1. Execute all drills at full speed while maintaining vision of what’s going on around you 2. Achieve total spatial awareness 3. Everything is performed with the head up 4. Speed of decision making at full pace Reversibility "Use it or lose it!" What is gained through training will eventually be reduced or lost if exercise is stopped or reduced. A sufficient level of general activity should be planned during periods of inactivity. Training Threshold Anaerobic threshold is the intensity during exercise when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates. Your heart and muscles don’t get the oxygen they need to function at this speed, and you have to slow down. The aerobic threshold, point at which anaerobic energy pathways start to operate, is considered to be around 65% of maximum heart rate. This is approximately 40 beats lower than the anaerobic threshold. The Maximal Oxygen Consumption, better known as VO2 max, is one of the most popular indexes for endurance athletes. VO2 Max refers to the amount of oxygen your body can consume during a maximal effort. This is measured in litres per minute per kilogram of body weight. The air we breathe has a set amount of oxygen. Obviously the bigger Vo2, the more air available, and potentially the more endurance and work rate your player will have. Running at intensities higher than Vo2 max results in an important acidosis production. This acidosis has a big disadvantage for the body: it progressively blocks neuromuscular liaisons ending up in a more and more complicated and difficult muscular contraction. For this reason, it is crucial to have efficient ways to remove the acidity surplus. If the anaerobic work comes after the aerobic work, it means that the oxygen brought by the aerobic system is a powerful way to remove this acidity. Meanwhile, it takes a longer time to develop aerobic qualities than to develop anaerobic qualities. V Variety There are many varieties of skills and techniques used in soccer. This variety is , Dribbling in tight spaces, body and ball control , Multitude of 1 v 1 moves , When, why and how to use moves , Feinting and changing direction with speed , Turning with the ball , Developing creativity and confidence on the ball , Shielding , Receiving the ball on the ground and in the air with all parts of the body , Passing and kicking techniques , Shooting , Creating Space and how to make runs off the ball , Fast footwork , Speed, Agility and Quickness , Tricks with the ball Question 3) Analyse the use of the types of training and recovery for the athlete to achieve peak performance, both in the session and that which would occur by the athlete in their own time. (10 marks) For athletes to be prepared to perform they need to train. Coaches and athletes need to understand that there are various types of training which are specifically designed to develop aerobic capacity, strength and flexibility. Aerobic Training The two most common training methods for soccer used for developing aerobic fitness are Interval, Fartlek and Circuit training. Interval Training---- Splitting some of his training sessions into sets and repetitions is familiar territory for the serious track athlete who wants to run faster or boost endurance. A soccer player may already perform high-intensity shuttles separated by short recoveries to improve your speed endurance. This may also have the added benefit of boosting your aerobic system because volumes of research have shown that the best way to lift your VO2max (an index of aerobic fitness) is to train at an intensity close to, or above, VO2max. With the demands of the sport in mind, the coach should carefully consider each of three key aspects of the session: intensity, duration and recovery. Each of these can combine to govern which energy system is utilised to provide the bulk of energy in the muscles used during the mechanical work. Sprinting quickly is only one aspect of soccer, and there may also need to be a session dedicated to the ability to repeat high-quality sprints in rapid succession. This will require a different type of interval session because the player is working on the recovery aspect. Here he should cut the recovery between bursts so that the work is repeated before the HEPs (High Energy Phosphates) are fully back to resting levels. Such activity requires a greater contribution from glycolysis, a different energy pathway that breaks carbohydrate down, producing ATP very quickly. A series of such sessions may well improve not only lactate tolerance but also the time required to replenish the HEP stores, both of which should enhance soccer fitness. Fartlek Training---- Another type of session can work on both of these aspects as well as on the oxidative system. Although not a structured interval session split into reps and sets like those already described, "fartlek", mixing fast with slow work, can be of immense benefit to those who play field sports. The session should not just use running, but also jogging and walking to fit in with the demands of the sport. After all, no soccer player actually runs for the whole 90 minutes of a match-the pace is varied. Similarly, the direction of work should not always be straight ahead. This may be important for the track runner who has to cover the ground as quickly as possible in one direction, but the games player has to go forwards, backwards and from side to side. When starting out fartlek training u need to: VI - Think about the aims of the session first, before you go to exhaustion - Make sure the session is specific to the demands of your sport in terms of intensity, duration and volume - Consider carefully the mode and length of recovery - Keep the movement patterns similar to those used in your sport-you don't always have to run - Make sure there is progression from session to session, but avoid improving more than one aspect at a time - Be imaginative in building your sessions - you don't always have to use sets of 10 Circuit training---- Circuit training is an excellent way to simultaneously build strength and stamina. The circuit- training format utilizes a group of strength exercises (usually six to 10 or more) that are completed sequentially (one exercise after another). Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition), and your primary training objective (You may be developing total work capacity, boosting your power, or engaging in 'active rest,' for example.) Strength Training In soccer, lower body strength is required for kicking, jumping, tackling, twisting and turning and also forms the foundation for explosive speed. Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to overall power and explosiveness. Absolute or Maximal Strength---- Absolute strength is the maximum force that a muscle group can exert in single, momentary contraction. In soccer, good maximal strength is beneficial for holding off opponents and shielding the ball. More importantly it also forms the foundation of muscular speed and power. Muscular Power---- Power is a product of both absolute strength and the speed of movement. Increase either one (without lowering the other) and you increase explosive power. Strength Endurance---- Strength or muscular endurance is the ability of a muscle group to perform repeated, high-intensity movements. Strength endurance is essential for soccer - and like power, perhaps more essential than all-out strength. Flexibility Flexibility refers to the range of movement about a joint. The flexibility of a joint is dependent upon the extensibility (ability to extend without causing tissue damage) and elasticity (ability of muscle to return to its original size and shape after being stretched or shortened) of the structures surrounding it (e.g. the ligaments and fibrous joint capsule). Joint flexibility is an important factor in the performance of skills and especially in injury prevention. Testing flexibility can help diagnose if the player is at risk from injury. Soccer players at all levels are often shown to have poor levels of flexibility, especially in the hamstring and adductor groups. Static stretching is very effective in improving flexibility and is generally recommended for soccer players as it involves holding a slow maintained stretch which encourages the muscle lengthening to occur. Static stretching is just as effective as ballistic stretching in producing gains in range of motion. VII It is also is preferable to ballistic (dynamic) stretching because of the latter often being associated with injury. Ballistic seems to help maintain the existing range of movement but does not improve the length of muscles involved. A stretch reflex is initiated triggering a transitory lengthening of the muscles which may lead to a build-up of muscle scar tissue therefore losing elasticity (there is a danger of exceeding the extensibility limits of involved tissue). Ballistic stretching tends to elicit pain and soreness both during and after exercise. Ballistic movements should not be included in a stretching session but may be part of the training program. Training The practice sessions for soccer should seek to achieve: physical conditioning, repetitive training, proper intensity of training, flexibility, and awareness that the achievement of proper endurance for the soccer athlete requires 4-6 months of training. Also, the coach should be aware that extreme and severe high intensity and high frequency training causes damage to muscle tissues and is counterproductive to the goals of the athlete. The pre-game meals should primarily be composed of carbohydrates, and balanced meals should be eaten prior to game days. Water consumption (hydration and dehydration) should be strongly encouraged with water breaks built into the training schedule and water available upon demand. Training Program Soccer Speed training program Week 1: Monday and Friday (sprint speed) 3X30m (45 second rest between reps) 3X60m (45 second rest between reps) 3X90m (45 second rest between reps) Wednesday (speed-endurance) Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m) 50m-100m-150m-200m-150m-100m-50m Repeat the pyramid one more time Week 2 Monday and Friday 5X30m (45 second rest between reps) 5X60m (45 second rest between reps) 5X90m (45 second rest between reps) Wednesday (speed-endurance) Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m) 50m-100m-150m-200m-150m-100m-50m Repeat the pyramid two more times Week 3 VIII Monday and Friday 6X30m (30 second rest between reps) 6X60m (30 second rest between reps) 6X90m (30 second rest between reps) Wednesday (speed-endurance) Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m) 50m-100m-150m-200m-250m-200m-150m-100m-50m Repeat the pyramid two more times IX Bibliography PDHPE Application and Inquiry Hsc Course- Stan Browne, Karen Lambert, Deb Clarke and Vicki Jeffery’s. ://www.afpafitness.com/articles/SoccerEnSys.htm