Improving performance Notes
How do athletes train for improved performance?
-To improve athletic performance it is vital that training programs are appropriate and specific to the athlete.
In constructing performance evaluations it is important to make sure that they measure the factors required to be tested. Tests should be:
Specific
Valid
Realiable
-Strength Training:
-The basic principles of strength training is an overload manipulation of the number of repetitions, sets, tempo, force applied and exercise types.
-These are important in order to achieve effective improvement in endurance, strength, size and shape
-Strength training can be either isotonic or isometric
-The classifications of strength are:
Maximum (absolute) strength- The greatest force that is possible in a single maximum contraction
Elastic Strength (power)- The ability to overcome a resistance with a fast contraction
Strength Endurance- The ability to express force many times over
Resistance Training:
-The goal of resistance training is to gradually and progressively overload the muscles
-Regular resistance training will not only strengthen muscles by also strengthen bones
-Resistance training can be achieved through the use of elastic or hydraulic resistance
-Elastic resistance gives the greatest resistance towards the end of the movement
-Hydraulic resistance gives a fixed amount throughout the entire movement depending on the speed of the movement
-Elastic resistance bands are inexpensive and convenient because they can be used in limited spaces. They are extremely adaptable
-Smaller muscle groups that are hard to train with more traditional free-weights can be targeted with resistance bands
-Hydraulic resistance equipment (isokinetic machines) allows an athlete to perform strength training and cardiovascular training at the same time
Weight training, eg. plates, dumbbells
-Weight training is a form of isotonic resistance training involving a manipulation of the number of reps, sets, tempo,
-To improve athletic performance it is vital that training programs are appropriate and specific to the athlete.
In constructing performance evaluations it is important to make sure that they measure the factors required to be tested. Tests should be:
Specific
Valid
Realiable
-Strength Training:
-The basic principles of strength training is an overload manipulation of the number of repetitions, sets, tempo, force applied and exercise types.
-These are important in order to achieve effective improvement in endurance, strength, size and shape
-Strength training can be either isotonic or isometric
-The classifications of strength are:
Maximum (absolute) strength- The greatest force that is possible in a single maximum contraction
Elastic Strength (power)- The ability to overcome a resistance with a fast contraction
Strength Endurance- The ability to express force many times over
Resistance Training:
-The goal of resistance training is to gradually and progressively overload the muscles
-Regular resistance training will not only strengthen muscles by also strengthen bones
-Resistance training can be achieved through the use of elastic or hydraulic resistance
-Elastic resistance gives the greatest resistance towards the end of the movement
-Hydraulic resistance gives a fixed amount throughout the entire movement depending on the speed of the movement
-Elastic resistance bands are inexpensive and convenient because they can be used in limited spaces. They are extremely adaptable
-Smaller muscle groups that are hard to train with more traditional free-weights can be targeted with resistance bands
-Hydraulic resistance equipment (isokinetic machines) allows an athlete to perform strength training and cardiovascular training at the same time
Weight training, eg. plates, dumbbells
-Weight training is a form of isotonic resistance training involving a manipulation of the number of reps, sets, tempo,