OPTION 4:
IMPROVING
PERFORMANCE
Option: 4
Question:
22. Evaluate the effectiveness of flexibility training in improving the performance of a range of athletes
(10 marks)
Learn About:
Learn To:
 analyse TWO of the training types by drawing
flexibility
training
on current and reliable sources of information to:

 static
 examine the types of training methods and
how they best suit specific performance
 dynamic
requirements
 ballistic
 design a training program
 describe how training adaptations can be
measured and monitored
 identify safe and potentially harmful training
procedures.
Suggested Answer:
Types of flexibility training:
STATIC- safe
- no equipment needed
- used extensively in the rehab of injury and the warm up and cool down phases of training
- lengthens muscle
- decreases resistance in tissue structures, which in turn will decrease risk of injury
- reduced muscle soreness
- Improved Posture- Stretching improves muscular balance and posture. Stretching can help realign
soft tissue structures and reducing the effort it takes to achieve and maintain good posture in the
activities of daily living.
DYNAMIC- safe
- no equipment needed
- used extensively in the rehab of injury and the warm up and cool down phases of training
- lengthens muscle without hitting stretch reflex
- decreases resistance in tissue structures, which in turn will decrease risk of injury
- reduced muscle soreness
- Improved Posture- Stretching improves muscular balance and posture. Stretching can help realign
soft tissue structures and reducing the effort it takes to achieve and maintain good posture in the
activities of daily living
BALLISTIC- used in preparation for athletic events in which explosive movements are required
- potentially dangerous
- useful for athletes in dynamic sports such as gymnastics where there is bouncing and swinging
involved
PNF-
useful in rehab
warm up and cool down
provides added stretch under safe conditions
gentle static stretch followed by an isometric contraction against a resistance
-
most preferred method
good for lengthening the muscle
may prevent muscle soreness
decreases resistance in tissue structures, which in turn will decrease risk of injury
Increased circulation and nutrient transport allows greater elasticity of surrounding tissues and
increases performance.
Elite athletes- physio’s and sports trainers often use tools such as flexibility screening tests to screen
athletes, predict possible sites of injury and find weaknesses in athletes. This may prevent injury
throughout the season and help the athlete with knowing what they have to work on, which in turn can
improve their performance
The improvement in performance can be seen from the following results of effective flexibility
training:
 Improved flexibility
 Improved strength
 Increased blood flow
 Reduced fatigue
 Improved mental preparation
Option: 4
Analyse the different methods of training for flexibility and in doing so highlight the inherent dangers
associated with range of contraindications for flexibility training.
Key Term:
Analyse: Identify components and the relationship between them; draw out and relate implications
Learn About:
Learn To:


flexibility training
 static
 dynamic
 ballistic
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
Suggested Answer:
Stretching exercises can be performed statically or ballistically. They can also be performed using a
technique known as proprioceptive neuromuscular facilitation (PNF).
Static exercise is commonly used because it is safe and does not require the use of equipment. The
movement is smooth and is performed slowly, taking the muscle to a point where there is stretch without
discomfort.
Dynamic stretching involves actively moving parts of the body being stretched to increase the length of the
muscle
Ballistic stretching is used in preparation for athletic events in which explosive movements are required.
Ballistic stretching is potentially dangerous as it activates the stretch reflex that prevents muscle fibre
damage through overstretching. Ballistic stretching should only be used by advanced athletes and then
should follow a thorough warm up and another form of stretching.
Proprioceptive neuromuscular (PNF) is another form of stretching. PNF stretching is useful in
rehabilitation programs because the isometric component strengthens the muscle fibres during the
stretching process. (give sporting example of each type)
While realising the enormous benefits of flexibility training, some movements commonly used are
contraindicted. A contraindicted exercise is one that has the potential to cause harm and should therefore
be avoided. Contranidicted exercises include movements causing:
 hyperextension
 hyperflexion
 excessive twisting
 joint impingement
(give sporting example of each type)
Option 4
Learn About:

Assess how modifying the elements of a training session to match the abilities on
the training group affects performance.
Learn to:
elements to be considered when
designing a training session
 health and safety considerations
 providing an overview of the session
to athletes (goal-specific)
 warm up and cool down
 skill instruction and practice
 conditioning
 evaluation

examine different methods of structuring training sessions
“Assess” means to make a judgement of value, quality, outcomes, results or size.
Suggested Answer:








Goal Specific Overview – Psychologically prepares the athlete for the training session,
objective/goals for the session are explained, and instructions given.
Warm-up – This physically as well as mentally prepares the athlete for the demands of the training
session. Stretching lengthens the muscles, allowing a greater ROM to minimise the risk of injury.
Skill instruction – Explain the drills to follow. It must be quick so that the effect of the warm-up isn’t
lost. More thorough skill instruction is necessary for new skills or when the athletes are not competent
in them. In these cases, the skill instruction may occur during the warm-up. Demonstrations are also
helpful.
Skill practice – The practice of skills/strategies. This is usually the main part of a training session. If a
new skill is learnt, or the athlete is not highly competent in it, the skill should occur straight after
warm-up while the athletes are still fresh. Previous skills should be revised after that. Drills will begin
to resemble game-like situations as proficiency increases.
Conditioning – General fitness should occur after skill practices to avoid having practice affected by
fatigue, or if performed outdoors, then poor light. It should occur for 15-20min, except fartlek training
which should occur after warm-up.
Cool-down – 5-10min + stretching. Longer cool-downs are necessary if the training session was of a
very high intensity, which usually occurs with athletes at an elite level. This will help remove waste
products and gradually bring the body back to resting levels.
Evaluation – This may occur during or after the cool-down phase. It may occur during cool-down
where time restrictions occur. In this element of a training session, the objectives and performances are
reflected upon. Players should also give feedback to help guide future sessions.
Safety considerations – To ensure athletes participate safely. Equipment and facilities should be safe
and well maintained. Coaching methods should be based on safe practices to minimise the risk of
injury to participants.
NOTE:
Examples of modifications must be given for each element of the training session. A
judgement should be made on how this modification affects performance. For
example, for young children playing soccer, time spent on conditioning should be
decreased and skill practice increased due to the short duration of their games and
early stages of learning that most players exhibit. This will maximise performance and
enjoyment of the game.
Option 4
Question:
Describe the dietary considerations of an athlete during and post
performance.
(5 marks)
Learn About:
Learn to:


nutritional considerations
 pre-performance, including
carbohydrate loading
 during performance
 post-performance
compare the dietary requirements of athletes in
different sports considering pre-, during and postperformance needs
Describe: Provide characteristics and features
How to Answer:
During performance: - maintain hydration
- don’t wait for thirst. Discuss suggested fluid intake (200ml every 15 minutes.
- Glucose intake to boost blood sugar levels if event is over 2 hours duration of continuous
activity.
Post performance:
- replace glycogen stores by eating foods with a high carbohydrate content
- rehydrate to replace lost fluid
- some protein to repair muscle tissue damaged during event
- may mention supplements if there is an imbalance in the current diet.
Examples: Use relevant examples throughout. Eg, Athletes in the Hawaii triathlon, an event lasting
approx 8 hours for the elite competitors, will need to replace glycogen and salts lost through sweat.
This is most efficiently done through a sports drink containing a 6% glucose solution with
electrolytes
Option 4
Learn About:
 skill training



Critically Analyse how elite athletes competing in similar events train to improve
skill and performance.
Learn to:
drills practice
modified and small-sided games
games for specific outcomes, eg
decision-making, tactical awareness.
“Critically analyse’ means to add a degree or level of accuracy, depth, knowledge and
understanding, logic, questioning, reflection and quality to analysis.
Suggested Answer:
The analysis will identify components and the relationship between them; draw out and relate
implications.
Examples of similar events include: basketball/netball, rugby league/union.
Variety of practice/drills:
 Address specific needs of the individual athlete.
 Balance the range of specific needs with the need for players also have a broad skill base.
Posessing a broad skill base allows players to adapt more successfully
 Encourage positive transfer of skills
Modified and small sided games:
 Enhance skills at a faster rate by simulating game conditions but having fewer participants
gives athletes more time executing skills in a safe environment
 Modifications could make the skill harder for elite athletes thus finding it easier when
competing in real conditions
Games for specific outcomes:
 A range of games could be played which would add variety, involve critical decision making
skills under pressure and develop a tactical awareness of the game. Eg. Playing tag ball for
touch, league, even netball.
Other ways to improve skill and performance could include:
Analysis of technique:
 To provide relevant information and feedback, enhance skill level and achieve overall
improvement. A coach must know what a perfect performance looks like, so that the coach
can advise the athlete of correct techniques for correction. Coaches can use video analysis
for evaluation purposes. Videos can be used to show performances to the athletes, review
team plays, note faults, view other teams.
Technique correction:
 Use of a variety of feedback methods and communication are important at this stage because
the athlete needs to understand the information, remember it, correct the performance and
practice it. The athlete needs to understand what is required to correct techniques. Video
analysis can be effectively used in this stage.
Outline how coaches can use video analysis to improve the performance of
athletes. (5 marks)
Learn About:
Learn to:
use
of
technology

 describe how technology has been used to improve
performance
 training innovation, eg lactate
threshold testing, biomechanical
analysis
 equipment advances, eg swimsuits,
golf ball
Option 4
“Outline” means sketch in general terms; indicate the main features of.
Suggested Answer:
The things in the above question are the use of technology involving video analysis of performance.
Examples could include:
 Videos provide valuable information to coaches and athletes about past performance and
provide similarly valuable information for planning future performance.
 Biomechanical video analysis is used to show examples of perfect technique to the athlete.
 Analyse how videos improve the athlete’s performance and the effective way of using video
analysis.
Discuss how athletes could use plyometric training techniques to enhance
performance. (5 marks)
Learn About:
Learn to:
anaerobic
training
(power
and
speed)

 analyse TWO of the training types by drawing on
current and reliable sources of information to:
 developing power through
resistance/weight training
 examine the types of training methods and how they
best suit specific performance requirements
 plyometrics
 design a training program
 short interval
 describe how training adaptations can be measured
and monitored
 identify safe and potentially harmful training
procedures.
Option 4
Discuss- Identify issues and provide points for and/ or against.
Suggested Answer:
A plyometric exercise is one that produces a stretching of a muscle group undergoing an eccentric
contraction, followed by a rapid concentric contraction of the same muscle group. This is called the
stretch-shorting cycle. When a muscle is stretching some energy can be stored in the elastic
components of the muscle. This stored energy is then available to the muscle only in an immediate
subsequent contraction. This energy boost is lost if the eccentric contraction is not followed
immediately by a concentric contraction in the shortest possible time, therefore an increase in muscle
and power. Examples of these exercise include: Push up claps, bounding and hurdling.
Examples of how plyometrics can enhance performance:
 An increase in your vertical jump will assist any basketballer, especially for rebounds.
 Increased explosive power in the quads will enhance a sprinter’s start and decrease time spent
on the ground.
 Increased power in the pectorals will help athletes push past their sticking point in the bench
press.
Option 4
Outline the Physiological characteristics of an over trained athlete? (3 marks)
Learn About:
 planning to avoid overtraining
 amount and intensity of training
 physiological considerations, eg
lethargy, injury
psychological
considerations, eg

loss of motivation..
Learn to:
 analyse overtraining by considering questions such
as:
 how much training is too much?
 how do you identify an overtrained athlete?
 what do you do if you identify an overtrained
athlete?
 how can overtraining be avoided?
“Outline”, sketch in general terms, indicate the main features of.
Suggested Answer:
The possible physiological characteristics of an overtrained athlete.
 The physiological characteristics of an overtrained athlete can include:
The physical performance of an athlete.
- Decline in physical performance.
- Loss of muscle strength.
- Loss of co-ordination.
- Injury.
The biological functions of an athlete.
- Increased resting and sub maximal heart rate.
- Elevated heart rate in recovery after exercise.
- Increased blood pressure.
- Loss of weight or (no weight loss).
- Chronic fatigue.
Choose a physically demanding sport or event. Critically Evaluate the training
methods used by elite athletes in this sport or event. (10 marks)
Learn About:
Learn to:
 Training for strength
 Examine case studies of training methods of elite
performers by investigating questions such as:
 Training for power and speed
- how do performers in similar events vary in
 Training for endurance
their training?
 Training for flexibility
- How do the specific requirements of an event
 Training for skill and
influence training?
improvement
Option 4
Critically Evaluate:
Add a degree or level of accuracy depth, knowledge and understanding, logic, questioning, reflection
and quality to (analyse/evaluate)
Suggested Answer:
Critically Evaluate means to add a degree or level of accuracy, depth, knowledge and understanding,
logic, questioning, reflection and quality to a judgement. In the case of a gymnast:

Training for strength: it would be crucial for a gymnast to create exercise design for major
muscle groups including the chest, shoulders and legs. The inclusion of resistance training
(isometric, isokinetic and isotonic) to increase endurance strength is vital to the gymnast. In
order to get the best results it is also extremely important that they overload muscles prior to
training in order to be more effective at building up the muscle group.

Training for power and speed: It is extremely important that the gymnasts train the lactic and
alactacid system. Power gains are important and can be seen with 75%MHR, 4-6 sets, 6-10
reps, 5 mins rest, fast speed. Plyometrics will also be crucial in improving power in the
routines. They should concentrate on the upper and lower body.

Training for endurance: A small amount of endurance training will be beneficial to the
gymnast in order to be able to effectively perform the floor routines, etc.

Training for flexibility: flexibility is paramount to the success of the training methods of a
gymnast. The improvement of dynamic flexibility is important to a gymnast who should be
able to maintain full range of motion at the joints. This is crucial to improving performance
and decreasing the risk of injury. The contraindications of flexibility training must be
considered when devising a training method for the gymnast, as they can be potentially
dangerous.

Training for skill and improvement: the training methods of the gymnast must include a
variety of drills in order to limit boredom and keep the athlete motivated. It is crucial the
training methods include analysis of techniques and look at correcting the technique.
Option 4
Compare the training demands of pre season training with those of in season
training
Learn About:
Learn to:
 planning a training year
 Develop and justify a periodisation chart of the
(periodisation)
fitness and skill-specific requirements of a particular
sport.
 phases of competition (pre-season,
in-season and off-season phases)
 subphases (macro and
microcycles)
 peaking
 tapering
 sport-specific subphases (fitness
components, skill requirements)
Compare-show how things are different or opposite
How to Answer:
Pre Season
-8-12 weeks before competition
-high volume
-high intensity
-attempting to improve all specific components of fitness
-skill training intensifies as competition approaches
In-season
-maintain the fitness level attained in the pre-season
-high emphasis on skill development
-increase emphasis on game like skills and strategic developments, practice, involving opposition
-drills with components of game skills and fitness are important
-drills for individuals with specific technical difficulties

Give examples of particular drills that emphasise each of the points above
Recommend how 5 technological advancements have been introduced to improve
athlete performances in a variety of sports. (5 marks)
Learn About:
Learn to:
 use of technology
 describe how technology has been used to improve
performance
 training innovation, eg lactate
Option 4
threshold testing, biomechanical
analysis
 equipment advances, eg
swimsuits, golf ball
“Recommend” means to provide reasons in favour.
Suggested Answer:
Technical aids have been designed to improve the athletes performance in a variety of sports by
correcting technique, creating resistance, offering support or padding.

Clothing: has improved performance through the type of material. For example the swimsuits
that are skin tight which reduce resistance and therefore reduce friction in the water which
improves the athletes speed.

Protective Equipment: such as head gear, helmets, shoulder pads, shin pads, tackle suits,
provide the athlete with a reduced risk of injury and increased participation especially in
professional sports.

Computer programs and software: statistics and performance stimulators. Helps analyse the
technique and identify problem areas quicker. Statistics can motivate the athlete.

Video Analysis and photographic equipment: Helps distinguish errors therefore making the
athlete assess areas to improve

Coaching Staff: doctors, physiotherapists and psychologists. Can test fitness levels, nutrition
supplements-tests can be done to distinguish the specific needs. New technology within these
areas which help health and physical recovery.

Training Techniques: advancements in the understanding of training and recovery techniques
can improve performance eg cryotherapy reduces swelling, therefore, injury time. Also
periodisation allows athletes to peak for competition
“The playing field in sport will never be level because many athletes have a distinct
advantage through their genetic ability. Performance enhancing drugs help level the
playing field.”
Describe the advantages and disadvantages of the use of FIVE different drugs in
sport and justify the role of drug testing from an ethical perspective
Learn About:
Learn to:
 use of drugs
 argue issues related to drug testing such as:
the
dangers
of
performance

 at what level of competition should drug testing be
enhancing drug use, eg physical
introduced?
effects, loss of reputation,
 which drugs should be tested for?
sponsorship and income
 what are the pros and cons of drug testing?
 for strength (human growth
 what should be the consequences of drug use?
hormone, anabolic steroids)
 for aerobic performance (EPO)
 to mask other drugs (diuretics,
alcohol)
 benefits and limitations of drug
testing
Describe: provide characteristics and features
Justify: support an argument or conclusion
Option 4
Suggested Answer:
Performance enhancing drugs
Advantages
- some may use regardless so better for them to be prescribed and monitored to reduce risk
- allows greater achievement
- allowing it gives athlete freedom whether or not to use
Disadvantages
-potential side effects
-moral obligation to uphold competition integrity
-legal obligation to protect participants
-unfair advantage
-can create pressure for others to use
Drug
Human Growth
Hormone
Anabolic
Steroids
Advantages
Lowers body fat
Increase in size, strength and
power
Synthetic testosterone used for
muscle building effect
EPO
(erithroprotein)
Helps production of red blood
cells. Increase in oxygen and
overall aerobic performance.
Diuretics
Increase fluid loss
Alcohol
Masks other drugs
Disadvantages
Abnormal bone growth
Diabetes
Heart disease
Liver damage
Heart disease
Acne
Mood swings
Stroke
Death
Increase blood viscosity leading to poor
circulation
Dehydration
Headaches
Fainting
Kidney damage
Poor coordination
Slow reaction time
Loss of inhibition
Poor judgement
Loss of consciousness
Death
Drug Testing:
Involves testing of urine in bulk according to finishing positions or randomly. Drug testing is generally
seen as the most valuable tool to prevent the use of performance enhancing drugs, although education
is also essential. Negative aspects also exist. Testing can be time consuming and inconvenient
particularly after a successful or draining event. Some athletes have privacy concerns and it can be
disruptive to everyday life.
Critically Analyse the ethical issues raised by the increased use of drugs in sports. (10
marks)
Learn About:
Learn to:
use
of
drugs

 argue issues related to drug testing such as:
 the dangers of performance
 at what level of competition should drug testing be
enhancing drug use, eg physical
introduced?
effects, loss of reputation,
 which drugs should be tested for?
sponsorship and income
 what are the pros and cons of drug testing?
 for strength (human growth
 what should be the consequences of drug use?
hormone, anabolic steroids)
 for aerobic performance (EPO)
 to mask other drugs (diuretics,
alcohol)
 benefits and limitations of drug
testing
Critically Analyse: Add a degree or level of accuracy, depth, knowledge and understanding, logic,
questioning, reflection and quality to analysis.
Option 4
Suggested Answer:
Analyse: Identify components and the relationship between them; draw out and relate implications
The ethical issues raised by the increased use of drugs in sports are:

Playing with injury: The factors that influence a return to play and which ones should be
regulated in order to limit the reoccurrence of injuries. Pressure to participate can come from
internal factors, such as boredom, a drive for success, a fear of letting the team down, or a fear of
loosing a position, and what impact does this have on the player and the return to injury. Could it
result in re-injury and a longer recovery time? The external pressures can come from the coach,
players, sponsors, spectators, the media or financial pressures. Discuss what right these people
have to influence your decision and the fact that pressure these people place on you may trigger
internal pressures. Also analyse the role of the coach and the medical practitioner. Should they
have the final say over whether you should play? Should they encourage injury prevention?
Have they maintained their qualifications and knowledge?

Use of Drugs: The use of drugs in sports should be analysed. This includes, the use of drugs for
strength (human growth hormone, anabolic steroids), for aerobic performance (EPO, blood
doping), to mask other drugs (diuretics, alcohol) and drug testing. This could include the
implications of the use of particular drugs, such as thickened blood, liver or kidney dysfunction,
and disease transmission, and the ethical concerns of drug testing, such as invasion of privacy. It
should also discuss who is responsible for drug testing, should it be the sport or the club and
what the consequences should be if an athlete tests positive for drugs.