1. Personal Development Health and Physical Education HSC Enrichment Day 2014 Option 4 Improving Performance Improving Performance

2. Strength Training The common definition of strength training is: "the ability to exert a force against a resistance". i.e. a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. There are 3 main types of strength training: 1.Resistance eg. elastic, hydraulic 2.Weight training eg. plates, dumbbells 3.Isometric

3. Strength Training - Resistance Elastic: As the elastic band is stretched, the resistance increases. This resistance provides a progressive stimulus to the muscle to build strength. Elastic resistance training (ERT) can work single or multiple joints at one time, making exercises more functional and efficient. Hydraulic: Creates resistance by moving fluid through cylinders. It provides a resistance to movement that is equivalent to the force that is exerted. The harder you push/pull, the greater the resistance you experience. The exercises performed on hydraulic equipment are performed at a constant speed.

4. Strength Training - Weights Plates: Weight equipment features stacked weight plates to create the resistance, which is determined by placing a pin in the weight stack at the desired weight amount. Dumbbells: Do not constrain users to specific, fixed movements. Athletes move the weight in the same direction to which they are moving.

5. Strength Training - Isometric This type of strength training gives a fixed amount of resistance depending on the force exerted by the muscle. This strengthens the muscles at the specific joint angle wherein the isometric exercise takes place.

6. Some exercises can cause damage to bones, muscles & surrounding tissues, make it more likely that you will injure yourself or worsen a pre-existing injury or medical condition. Avoid bouncing while stretching, touching your toes, full squats, sit-ups & double leg raises. They can all cause injury. Strength Training – Safe and Potentially Harmful Procedures

7. Planning a Training Year Phases of Competition There are 3 phases of competition 1. The preparation phase (pre-season) 1. The preparation phase (pre-season) 2. The competition phase (in-season) 2. The competition phase (in-season) 3. The transition phase (off-season) 3. The transition phase (off-season) macrocycle Combined, the 3 phases are called a macrocycle i.e.an annual plan that works towards peaking competition

8. building an aerobic base for an endurance athlete learning rules and regulations working on the proper form /skill to be more efficient Pre-season this phase is structured around the competition calendar leads up to the main competition with specific tests/drills this phase ends with the taper and the competition. In-season a regeneration phase lasting 3-6 weeks is characterised by a decrease in training loads. care is required in this phase to avoid excessive de- training and loss of conditioning Off-Season Periodisation is the method of organising the training year into phases where each phase has its specific aims for the development of the athlete. Planning a Training Year Periodisation

9. Sprint Athlete Preparation Phase Develop maximal strength. The more force a muscle can produce, the more potential there is for greater power & speed. Strength training should be non- fatiguing & low intensity. Competition Phase Strength is converted into explosive power. A focus of maintaining the strength gains of the preparation phase. Transition Phase Active recovery and regeneration. Muscle balance issues are addressed. Link various strength training methods to each phase of competition.

10. The Use of Drugs for Strength Two main types of drugs Reasons for drug use in sport Illegal to use Anabolic steroids helps athletes increase muscle size & strength. Athletes also claim it reduces body fat and recovery time after injury. Anabolic steroids are drugs which are derived from testosterone, which is a male hormone. Human growth hormone (HGH) enhances athletic performance as it promotes physical development, stimulating the liver to produce growth factors. Both drugs are on the “banned” list in sport Human growth hormone (HGH) enhances metabolism and muscle building at the same time, leading to better body composition.

11. The Dangers of Drugs for Strength Focus Question Focus Question: Explain the dangers associated with the use of anabolic steroids and Human Growth Hormone (Adapted 2008 HSC exam, 3 marks) For Females: Deepening of voice Excessive hair growth on face and body Abnormal menstrual cycles For Females: Deepening of voice Excessive hair growth on face and body Abnormal menstrual cycles For Males: Shrinking testicles Sexual side effects (reduced sperm production, impotence, libido disorders) Breast growth For Males: Shrinking testicles Sexual side effects (reduced sperm production, impotence, libido disorders) Breast growth General Dangers: Psychological dependence, increased aggression, mood swings, increased risk of CVD, high blood pressure, acne & baldness.

12. The Use of Drugs for Strength Ethical Perspective Anti-doping guidelines are followed not only to eliminate the competitive advantage gained by the use of banned drugs, but because the substances maybe harmful and are contrary to the spirit of fair competition So…which performance enhancing drugs do we ban or permit? So…which performance enhancing drugs do we ban or permit?