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Performance Enhancement

This article discusses key principles for improving performance and general conditioning in athletes. It covers topics such as cardiovascular endurance, muscular endurance, power, speed, strength, adaptation, overload, specificity, reversibility, and periodization. The three phases of periodization - pre-season, in-season, and post-season - are also explained.

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Performance Enhancement

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  1. Performance Enhancement Terms & General Conditioning Principles

  2. Cardiovascular Endurance • The body’s ability, over a sustained period of time during physical activity, to deliver oxygen and nutrients to tissues and to remove wastes.

  3. Muscular Endurance • Ability of a muscle or muscle group to sustain repeated contractions.

  4. Power • Ability to exert maximum muscular contraction instantly in an explosive burst of movement composed of strength and speed.

  5. Speed • Quickness of movement of a limb or whole body

  6. Strength • Extent to which muscles can exert force by contracting against resistance

  7. Adaptation • Body’s ability to react to the training loads imposed by increasing its ability to cope with demands • Purpose of training – systematically stress the body so it improves its capacity • If stress is not sufficient to overload the body, then no adaptation will occurs.

  8. Overload • A greater than normal stress or load on the body is required for training adaptations to take place.

  9. Specificity • Sports training should be relevant and appropriate to the sport the athlete is training for. • Examples: • A football player needs to train speed, strength, and power. • A cyclist should train muscle endurance and cardiovascular endurance

  10. Reversibility • Gradual loss of training effect when intensity and duration is reduced.

  11. Periodization • Varying a training program at regular time intervals to achieve optimal gains in performance. • Used to bring an athlete to “peak performance” • 3 phases • Pre-season • In-season • Post-season

  12. Pre-season (preparatory) Phase • High volume / low intensity • Focus on technique • Power & strength workouts introduced during 2nd half of this phase.

  13. In-season (competitive) Phase • Low volume / high intensity • Focus on technique • Bring athlete to “peak performance”

  14. Post-season (transition) Phase • Active rest – low volume / low intensity • Physiological and psychological break • Recreational activity

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