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HMS, TIP EQ-Bank 239

A hockey player is preparing for the upcoming season using a comprehensive training program. During pre-season, they focus on aerobic training and strength development. As the season approaches, they shift to sport-specific skills and tactical training. Throughout the competitive season, they maintain fitness while prioritising recovery.

Explain how the different types of training methods work together across these three phases to optimise the hockey player's performance throughout the entire season.   (5 marks)

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  • Pre-season aerobic training builds the cardiovascular base essential for sustained performance during matches.
  • This foundation enables the player to maintain intensity throughout 70-minute hockey games without excessive fatigue.
  • Strength development creates muscular power required for explosive movements like shooting and tackling.
  • These adaptations result in improved force production and injury prevention during competitive play.
  • Sport-specific skills training develops technical abilities under game-like conditions as competition approaches.
  • This preparation causes enhanced decision-making speed and movement efficiency during actual matches.
  • Tactical training integrates individual skills into team strategies and positional play requirements.
  • The combination leads to coordinated team performance and strategic execution during games.
  • In-season maintenance preserves fitness gains while preventing overtraining and burnout.
  • Recovery focus allows physiological adaptation and muscle repair between competitive matches.
  • Therefore the progressive training phases optimise peak performance timing while maintaining long-term player health.
Show Worked Solution
  • Pre-season aerobic training builds the cardiovascular base essential for sustained performance during matches.
  • This foundation enables the player to maintain intensity throughout 70-minute hockey games without excessive fatigue.
  • Strength development creates muscular power required for explosive movements like shooting and tackling.
  • These adaptations result in improved force production and injury prevention during competitive play.
  • Sport-specific skills training develops technical abilities under game-like conditions as competition approaches.
  • This preparation causes enhanced decision-making speed and movement efficiency during actual matches.
  • Tactical training integrates individual skills into team strategies and positional play requirements.
  • The combination leads to coordinated team performance and strategic execution during games.
  • In-season maintenance preserves fitness gains while preventing overtraining and burnout.
  • Recovery focus allows physiological adaptation and muscle repair between competitive matches.
  • Therefore the progressive training phases optimise peak performance timing while maintaining long-term player health.

HMS, TIP 2014 HSC 32a

How do different types of training improve performance in various sports?   (8 marks)

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  • Different training types create specific physiological adaptations that enhance performance by targeting the precise energy systems and movement patterns required for each sport.
      
  • Aerobic training methods improve endurance performance by enhancing the cardiovascular system’s oxygen delivery capacity and muscular efficiency.
  • Continuous training develops aerobic capacity through sustained moderate-intensity exercise, enabling marathon runners to maintain pace over 42 kilometres.
  • This occurs because continuous training increases cardiac output, stroke volume and capillarisation.
  • Fartlek training combines speed variations with aerobic conditioning, allowing middle-distance athletes to handle race pace changes.
  • As a result, sports requiring sustained effort like cycling and swimming benefit from enhanced oxygen utilisation and delayed fatigue onset.
      
  • Anaerobic training methods target power and speed development by stressing the ATP-PCr and glycolytic energy systems.
  • Plyometric training produces explosive power through stretch-shortening cycles, enabling basketball players to jump higher and sprint faster.
  • This works by improving neuromuscular coordination and fast-twitch muscle fibre recruitment.
  • High Intensity Interval Training develops anaerobic capacity whilst maintaining aerobic benefits, making it ideal for sports like hockey requiring repeated high-intensity efforts.
  • Consequently, athletes develop greater power output and faster recovery between intense bursts.
      
  • Resistance training builds muscular strength and hypertrophy, creating force production improvements essential for contact sports.
  • This leads to enhanced tackle effectiveness in rugby and throwing distance in field events.
  • Therefore, matching training types to sport-specific energy demands and movement patterns optimises performance adaptations.
Show Worked Solution
  • Different training types create specific physiological adaptations that enhance performance by targeting the precise energy systems and movement patterns required for each sport.
      
  • Aerobic training methods improve endurance performance by enhancing the cardiovascular system’s oxygen delivery capacity and muscular efficiency.
  • Continuous training develops aerobic capacity through sustained moderate-intensity exercise, enabling marathon runners to maintain pace over 42 kilometres.
  • This occurs because continuous training increases cardiac output, stroke volume and capillarisation.
  • Fartlek training combines speed variations with aerobic conditioning, allowing middle-distance athletes to handle race pace changes.
  • As a result, sports requiring sustained effort like cycling and swimming benefit from enhanced oxygen utilisation and delayed fatigue onset.
      
  • Anaerobic training methods target power and speed development by stressing the ATP-PCr and glycolytic energy systems.
  • Plyometric training produces explosive power through stretch-shortening cycles, enabling basketball players to jump higher and sprint faster.
  • This works by improving neuromuscular coordination and fast-twitch muscle fibre recruitment.
  • High Intensity Interval Training develops anaerobic capacity whilst maintaining aerobic benefits, making it ideal for sports like hockey requiring repeated high-intensity efforts.
  • Consequently, athletes develop greater power output and faster recovery between intense bursts.
      
  • Resistance training builds muscular strength and hypertrophy, creating force production improvements essential for contact sports.
  • This leads to enhanced tackle effectiveness in rugby and throwing distance in field events.
  • Therefore, matching training types to sport-specific energy demands and movement patterns optimises performance adaptations.

HMS, TIP 2022 HSC 30b

To what extent should the types of training and training methods vary when planning a training year? Answer this question in relation to ONE sport.   (12 marks)

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Chosen Sport – Competitive swimming

Judgment Statement

  • Training types and methods should vary significantly throughout a training year for swimming. Key factors supporting this include seasonal periodisation demands and performance optimisation requirements.

Seasonal Periodisation Requirements

  • Pre-season phase demands extensive aerobic base building through continuous training and high-volume sessions. Swimmers require 6-8 weeks of aerobic foundation work to develop cardiovascular capacity for competition demands.
  • Volume decreases as season approaches while intensity increases through anaerobic interval training. This progression ensures swimmers peak physically when major competitions occur.
  • Training shifts from general fitness development to race-specific preparation and skill refinement. Strength training emphasis changes from hypertrophy focus to power development closer to competition.
  • Off-season training incorporates cross-training activities like cycling to maintain fitness while allowing psychological recovery.

Performance Optimisation Through Variation

  • Tapering strategies require dramatic training load reductions 2-3 weeks before major competitions. This variation allows physiological adaptations to consolidate while maintaining race sharpness through quality sets.
  • Different stroke techniques demand varied training methods – distance events need aerobic capacity while sprints require explosive power. Flexibility training becomes crucial during taper to maintain stroke efficiency and prevent injury. Psychological preparation intensifies during competition phases through visualisation and race simulation. Recovery strategies increase during high-intensity periods to prevent overtraining and maintain performance gains.
  • In-season training balances maintenance of fitness with competition readiness through reduced volume but maintained intensity. Skill development varies seasonally from technique refinement in pre-season to race-specific tactical work during competition.

Reaffirmation

  • Evidence demonstrates training variation is essential for optimal swimming performance throughout yearly cycles. Periodisation principles prove that systematic variation prevents plateaus and enables peak performance timing.
  • Without significant variation, swimmers risk overtraining, injury, and suboptimal competition results.
Show Worked Solution

Chosen Sport – Competitive swimming

Judgment Statement

  • Training types and methods should vary significantly throughout a training year for swimming. Key factors supporting this include seasonal periodisation demands and performance optimisation requirements.

Seasonal Periodisation Requirements

  • Pre-season phase demands extensive aerobic base building through continuous training and high-volume sessions. Swimmers require 6-8 weeks of aerobic foundation work to develop cardiovascular capacity for competition demands.
  • Volume decreases as season approaches while intensity increases through anaerobic interval training. This progression ensures swimmers peak physically when major competitions occur.
  • Training shifts from general fitness development to race-specific preparation and skill refinement. Strength training emphasis changes from hypertrophy focus to power development closer to competition.
  • Off-season training incorporates cross-training activities like cycling to maintain fitness while allowing psychological recovery.

Performance Optimisation Through Variation

  • Tapering strategies require dramatic training load reductions 2-3 weeks before major competitions. This variation allows physiological adaptations to consolidate while maintaining race sharpness through quality sets.
  • Different stroke techniques demand varied training methods – distance events need aerobic capacity while sprints require explosive power. Flexibility training becomes crucial during taper to maintain stroke efficiency and prevent injury. Psychological preparation intensifies during competition phases through visualisation and race simulation. Recovery strategies increase during high-intensity periods to prevent overtraining and maintain performance gains.
  • In-season training balances maintenance of fitness with competition readiness through reduced volume but maintained intensity. Skill development varies seasonally from technique refinement in pre-season to race-specific tactical work during competition.

Reaffirmation

  • Evidence demonstrates training variation is essential for optimal swimming performance throughout yearly cycles. Periodisation principles prove that systematic variation prevents plateaus and enables peak performance timing.
  • Without significant variation, swimmers risk overtraining, injury, and suboptimal competition results.

♦♦ Mean mark 39%.