1. CQ1 – How do athletes train for improved performance?
HSC PDHPE – CQ1
CQ1 – How do athletes train for improved performance?

2. How do athletes train for improved performance?
strength training
resistance training, eg elastic, hydraulic
weight training, eg plates, dumbbells
isometric training
 aerobic training
continuous/uniform
fartlek
long interval
 anaerobic training (power and speed)
developing power through resistance/weight training
plyometrics
short interval
 flexibility training
static
dynamic
ballistic
 skill training
drills practice
modified and small-sided games
games for specific outcomes, eg decision- making, tactical awareness.
analyse TWO of the training types by drawing on current and reliable sources of information to:
examine the types of training methods and how they best suit specific performance requirements
design a training program
describe how training adaptations can be measured and monitored
identify safe and potentially harmful training procedures.

3. 1. Flexibility training

4. 1. Flexibility training
Flexibility is the ability to move a muscle through a complete range of motion.
When an athlete’s muscles are tight and they have a limited range of movement, there is an increased chance of musculoskeletal injuries and a possible reduction in performance.
Regular flexibility training can improve or maintain an athlete’s range.

5. 1. Flexibility training
Flexibility is limited by the structures in and around joints, such as the bones, muscles, ligaments, tendons and overlying skin.
Most of these are elastic, to a greater or lesser degree, and therefore their ability to stretch can be improved with practice.
Bones, of course, are not elastic, and the flexibility of some joints (for example, the elbow) is limited by the shape of the bones involved, and cannot be improved past a certain point.

6. Types of flexibility training
There are three key types of stretching that can be incorporated into a training program:
Static
Dynamic
Ballistic stretching.
In addition, there is a fourth type of stretching (PNF) which can be useful.

7. Static stretching

8. Static stretching
Static stretching is performed slowly and does not require any equipment.
The muscle is slowly taken to its end point and held for a period of time, simultaneously relaxing and lengthening the stretched muscle.
It is recommended that athletes hold each stretch for 10–30 seconds.
Static stretching is suitable for all athletes.
An example of static stretching is a sitting groin stretch:

9. Dynamic stretching

10. Dynamic stretching
Dynamic stretching involves continuous and progressively faster isotonic muscle contractions, allowing the muscle to work through to its full range of motion.
It uses speed of movement or momentum to assist with the stretch.
Movements are more sport specific.
Walking lunges and leg swings are examples of dynamic stretching:

11. Ballistic stretching

12. Ballistic stretching
Ballistic stretching is a form of dynamic stretching involves a bouncing action at the end of the range of movement.
This stretch is not held.
Usually, this approach activates the stretch reflex (muscle spindles are stimulated) so the muscle does not relax.
Ballistic stretching has a greater likelihood of injury.
An example of a ballistic stretch is bending over to touch your toes, using gravity and a bouncing movement:

13. PNF Stretching

14. PNF stretching
Proprioceptive neuromuscular facilitation (PNF) is a form of static stretch and is the most effective method of improving flexibility.
In PNF stretching the muscle is stretched as in static stretching; however, it is then contracted isometrically for 6–10 seconds against a resistance, which is often provided by a partner.
The muscle is then relaxed and stretched to its maximum.
This allows a greater range of movement and improved flexibility.

15. Questions to complete
1 - Compare PNF stretching and static stretching. 2 - In pairs, identify three stretches for each of the following muscle groups:
a hamstring
f hip adductors (groin)
b calf
g chest
c achilles
h arms
d quadriceps
i back.
e hip rotators

16. Questions to complete
3 - Examine why more team sport athletes are scheduling one yoga session per week into their preseason training.
4 - Design a flexibility program for an athlete who is tight in her left hamstring following an anterior cruciate ligament (ACL) knee reconstruction.
5 - Outline four different flexibility tests that use a goniometer.
6 - Explain how flexibility training can be performed safely.

17. Assessing flexibility - Physiotherapists and sports trainers often use tools such as the flexibility screening test (below) to predict possible sites of injury, weaknesses in the athlete and suitability to different sports.