Option A: Optimizing Physiological Performance

A.1 Training A.1.1 Distinguish between training, overtraining, and overreaching. Training – performing exercise in an organized manner on a regular basis with a specific goal in mind. Overtraining – attempting to do more training than the body is able to physically and/or mentally tolerate (long-term). Overreaching – placing stress on the body that is beyond the athlete’s current limit of tolerance (short-term). 2012 IB SEHS Text

A.1.2 Describe various methods of training. Flexibility training – systematic stretching of muscles, tendons and other connective tissues, which  ROM Static - holding Active – type of static stretching – agonist muscle is contracting while antagonist is stretching Dynamic – controlled while moving Ballistic – bouncing - discouraged Strength and resistance training – the application of resistance against muscle contractions Done to increase strength, power or size of skeletal muscle, or to alter its metabolic profile.

A.1.2 Describe various methods of training. Circuit training – combines strength and resistance with aerobic/cardiovascular exercises for overall fitness/conditioning. P. 161 in your text for example. Interval training - bouts of high intensity work interspersed with low intensity “recovery” exercise. Plyometrics – extremely fast, powerful, short-duration movements designed to increase speed and the force of muscle contractions. Explosive moves (usually associated with jump training, but may also include dropping or catching weights (e.g. medicine balls) with the upper body) Continuous training – non-stop, aerobic activities. Intensity varies (e.g. aerobic dance, jogging, swimming)

A.1.2 Describe various methods of training. Fartlek training/speed play – Combination of interval and continuous training. Random and spontaneous; self-regulated by the athlete. Difficult to determine its effectiveness. Cross-fit is a good example of Fartlek training. Cross-training – Training using a variety of techniques. Great for training weak areas, and helps reduce the risk of injury, as the body gets to rest overused/over trained muscles.

A.1.3 Discuss the possible indicators of overtraining. An increase in resting heart rate Chronic muscle soreness Reduced immune function Frequent upper-respiratory tract infections (coughs and colds) Sleep disturbance Fatigue Decreased appetite Sudden and unexplained decrease in performance

A.1.4 Discuss how periodization should be organized to optimize performance and avoid overtraining and injury. Periodization – A structured, organized approach to training. Phases or cycles of training. Structure depends on sport and athlete

A.1.4 Discuss how periodization should be organized to optimize performance and avoid overtraining and injury. Three Phases of Periodization Transition (post-season) Allow the athlete to recovery as the body is fatigued Rest/recovery for 3 to 4 weeks, no longer than 5 weeks Light cross-training can be used during this time Preparation (pre-season) - Three to six months – depends on athlete and type of sport – 2 sub-phases General preparatory phase – focus on fitness and conditioning; preparing for higher intensity training Specific preparatory phase – not much different than general, but focusing on actual activity occurs. For example, a marathoner may run a half marathon or longer runs in preparation for the actual event. 3. Competition phase Maintain fitness, improving sport-specific skills and technique. Training volume is reduced (tapering in swimming and running)

A.1.4 Discuss how periodization should be organized to optimize performance and avoid overtraining and injury. Training Phases broken down Microcycles – weekly training program Specific goals to meet the ultimate goal Mesocycles – a specific block of training Made up of microcycles 3 or 4 weeks of cardiovascular training Macrocycles – training program for the entire season or year