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How do different types of training improve performance in various sports? Justify how each of the periodisation phases is used when planning a training year. - HSC - SSCE Personal Development and Physical Education - Question 32 - 2014 - Paper 1
Question 32
How do different types of training improve performance in various sports? Justify how each of the periodisation phases is used when planning a training year.
Worked Solution & Example Answer:How do different types of training improve performance in various sports? Justify how each of the periodisation phases is used when planning a training year. - HSC - SSCE Personal Development and Physical Education - Question 32 - 2014 - Paper 1
Step 1
How do different types of training improve performance in various sports?
Answer
Different types of training are tailored to enhance specific physical attributes required for various sports. For example:
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Plyometric Training: This type of training enhances explosive power and speed, crucial for sports like basketball and volleyball. It involves high-intensity, dynamic movements like jumping and bounding, which help develop fast-twitch muscle fibers. For instance, box jumps and depth jumps improve an athlete’s ability to jump higher and react faster.
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Strength Training: Emphasizing resistance exercises can significantly improve athletic performance across sports. For runners, strength training focuses on enhancing muscular endurance and power to maintain speed over extended periods. For example, squats and deadlifts can increase lower body strength, improving sprinting capabilities and overall stability.
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Endurance Training: Long-distance running, cycling, or swimming enhances aerobic capacity. For example, a marathon runner needs to improve their VO2 max through continuous long runs to sustain energy levels throughout the race.
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Interval Training: This method involves alternating high-intensity bursts with low-intensity recovery periods. It's often used in sports like soccer and basketball to improve both anaerobic and aerobic systems, allowing athletes to exert maximum effort during critical moments of play.
In summary, different training types cater to the unique demands of each sport, helping athletes meet their specific performance goals.
Step 2
Justify how each of the periodisation phases is used when planning a training year.
Answer
Periodisation is a vital aspect of training planning, designed to enhance performance while reducing the risk of injury and overtraining.
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Macrocycle (Pre-Season Phase): This is the overall training plan spanning an entire year. It prepares athletes for competition by focusing on developing foundational skills and physical attributes. During this phase, athletes engage in a variety of training methods to build endurance, strength, and skill-based competencies.
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Mesocycle (In-Season Phase): This segment of the training year focuses on maintaining and enhancing performance as competitions occur. The emphasis is on refining skills and increasing tactical awareness alongside physical conditioning. Regular testing and adjustments are made to optimal training loads, ensuring that athletes peak for critical events.
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Microcycle (Transition/Recovery Phase): This includes short-term plans that usually last one week. The recovery phase allows the athlete to recuperate physically and mentally after a competitive season. It includes lower intensity training, cross-training activities, and skills development, ensuring the athlete transitions smoothly back into the conditioning phase for the next macrocycle.
By structuring training into distinct phases, coaches can better manage the athlete's workload while maximizing their potential to perform at peak levels when it matters most.