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KIQ1: How can exercise assessment and prescription be personalised? (PHPE)

Pre-Exercise Questionnaire

Health Screening

Performance / Fitness Testing

Exercise Assessment

Pre-Exercise Questionnaire

Refers to a form completed by clients before exercise.

Before starting a training program or joining the gym, exercise and fitness professionals typically ask clients to complete a questionnaire to collect vital information,

eg, age, gender, health status

Health Screening

Process that identifies what a person can safely do to minimise risk, including PEQs, medical history, and resting measures (HR, Blood pressure)

Performance/Fitness Testing

Assess recreational & elite athletes current physical capabilities, identify strengths and weaknesses, and monitor progress over time.

Questions are typically framed around FITT principles

Recreational: Establish baseline & guiding safe, effective progression

Elite: Fine-tuning performance

Exercise Assessment

KIQ2: How does training influence movement and performance? (TPP)

Training Methods

Principles of Training

Physiological Adaptations

Training Methods

Anaerobic Training

Aerobic Training

Flexibility Training

Strength Training

Skill & Tactical Training

Anaerobic Training

High-Intensity Interval Training (HIIT)

Sprint Interval Training

Pylometrics

Resistance Training

Aerobic Training

Continuous

Fartlek

Interval

Circuit

Flexibility Training

Static

Ballistic (Bounce)

PNF (Partners N Friends)

Dynamic

Strength Training

Free/Fixed Weight

Body Weight Exercises

Elastic Training

Skill & Tactical Training

Drills

Modified Games

Games for Specific Outcomes

Principles of Training

Progressive Overload

Specificty

Reversibility

Variety

Training Thresholds

Warm Up & Cooldown

Progressive Overload

Increasing the load to see improvements

Specificity

Training specifically to the energy system and skill requirements needed for athlete sport

Reversibility

Loss of adaptations that is gained due to prolonged break

Variety

Altering your training stimuli

Warm up

Prepares body for physical activity by gradually increasing heart rate, circulation, flexibility

Cooldown

Helps gradually lower heart rate, reduce muscle tension and promote recovery after exercise

Physiological Adaptations

Heart Rate

Stroke Volume (SV) & Cardiac Output (CO)

Oxygen Uptake & Lung Capacity

Haemoglobin Level

Muscles Hypertrophy

Slow/Fast Twitch Muscles Fibres

Stroke Volume (SV) & Cardiac Output (CO)

SV: Amount of blood ejected out of the left ventricle of the heart (mL/beat) 

CO: Volume of blood the heart pumps per minute (SV x HR) 

Oxygen Uptake & Lung Capacity

OU: Measures how much oxygen your body can actually use during exercise.

LC: The Maximum amount of air lungs can hold

Haemoglobin Level

RBC that transports oxygen from the lungs to the working muscles and removes carbon dioxide.

Muscles Hypertrophy

Increase in muscle size due to growth in muscle fibres leading to increased strength, power, endurance, and microscopic tears which grows back bigger

Slow/Fast Twitch Muscles Fibres

Slow-twitch fibres (Type I) are fatigue-resistant, aerobic muscle fibres that support prolonged endurance activity by efficiently using oxygen to produce energy.

FTF is used during anaerobic, high-intensity activities that contract quickly + generate high amounts of power but fatigue rapidly = hypertrophy + increase anaerobic enzymes

KIQ4: What Impact does Sleep, Nutrition & Supplementation have on Movement & Performance?

• Dietary Requirement (Nutrition & Hydration Pre, During, Post Performance)

• Sleep, Nutrition & Hydration to Reduce Fatigue & Injury

• Supplements

Pre-Performance Dietary Requirements

Aims to provide adequate energy & hydration for an athlete to sustain performance.

Endurance Athlete: Carb loading, 2-3hr = 500ml water, 15 min = 200ml

Strength & Power Athlete: Large protein intake, 2-3hr = 500ml water, 15 min = 200ml

During Performance Dietary Requirements

Maintain endurance & delay onset of fatigue

Endurance Athlete: Simple carbs (sports gel) every 5-6km to provide crucial energy boosts. Events over 1hr = 200-300ml every 15 minutes = replenish fluids & electrolytes

Strength & Power Athlete: Under 1 hour = Water

Post-Performance Dietary Requirements

Return to pre-performance state as fast as possible. 3Rs (refuel, repair, rehydrate)

Endurance: Carbohydrate consumption & hydration = replace glycogen stores & fluid loss

Strength: Protein intake = repair muscles

Supplements

Improve aspect of athlete’s energy system or eliminate energy constraints (Performance Enhancers)

Nutritional Substances: In food, eg caffeine & protein

Pharmacological Substances: Synthetically produced, eg, Steroids

Physiological Substances: Naturally occurring substance in unnatural amounts or ways, eg, Blood doping

 KIQ3 - How Does Training Differ for Individuals & Group Sports? (EPPF)

Elements of Training Session

Periodisation Plans

Psychological strategies to optimise arousal, maangement of stress and anxiety, to improve participation and performance

Factors influencing Tactics to Individual & Group Sports

Elements of Training Session

• health and safety considerations

• overview/aim of the session (goal specific)

• warm-up and cool-down

• skill instruction and practice

• conditioning

• strategies and tactics

• athlete reflection and/or coach evaluation

Periodisation Plans

Breaking up a long-term training plan developed for athletes across a season = important as it keeps activity levels realistic and decreases injury risk

• Cycles / Sub Phases

• Phases of Competition

Cycles / Sub Phases

Macro Cycles: Whole competitive season - one entire training cycle from beginning to end, usually lasting a year

Meso Cycles: What Macro Cycles are divided into, usually 4-6 weeks, but can last up to 12, with a specific training focus that reflects the phase of competition the athlete is in, eg, footballer might take 4 weels to build aerobic endurance

Micro Cycles: What Meso Cycles are broken down into, generally lasting a week and including specific goals, eg, skills, weight & individual fitness session

Phases of Competition

Pre Season: Tapering = reduce training volume, 6-12 weeks

In Season: Peaking, Maintenance of the skills & fitness athletes have already gained while focusing on weakness.

Off Season: Period of active rest to help an athlete maintain a level of cardiovascular fitness that isn’t necessarily specific to sport

• Decreased Intensity & Frequency

Psychological Strategies to Improve Performance

Mental Rehearsal

Self Talk

Attention & Concentration

Relaxation

Simulation Training

Factors Influencing Tactics to Individual & Group Sports

Environmental Conditions

Group Strengths & Weaknesses

 KIQ5 - How do Individuals Train for Sustained Movement & Performance? (DR BTM)

Biomechanics to Achieve Efficient Movement

Recovery Strategies

Technology

Management & Prevention of Sporting Injuries

Drug Use on Injury Management & Improve Performance

Biomechanics

High understanding in biomechanics → improve technique/movement leading to increased performance or reduce risk of injury

• Balance

• Stability

• Linear Motion

• Reactive Force

• Drag

Balance

Ability to maintain equilibrium either stationary or moving

Stability

Ability of body to maintain balance and resist movements to ensure control during dynamic or static activities

Linear Motion

When body travels in one direction

Reactive Force

When one body or object exerts force on another and the second object exerts an equal reaction force on the object

Drag

The force that opposes the forward motion of a body or object reducing its speed or velocity

Recovery Strategies

Essential for athletes as it allows the quick return to a normal physical and mental state → effective recovery = sustained movement and performance

• Physiological Strategies

• Psychological Strategies

Physiological Strategies 

Physiological recovery refers to the process by which an athlete’s body returns to a state of normal functioning after physical exertion.

• Cooldown

• Hydrotherapy

Psychological Strategies

Reduces stress & anxiety, which can occur post-performance. Cortisol levels are reduced, aiding relaxation, helping to improve focus & enhanced sleep quality

• Relaxation, eg, Meditation, Deep breathing exercises

Technology (TER)

Training Innovation

New approaches, techniques, or methods to help athletes improve performance, eg VR

Equipment Advances

Improvements in sports gear, tools, or technology to improve performance and safety, eg lightweight shoes

Recording and Monitoring Training & Performance

Monitors heart rate & breathing rate, muscle contraction, body temperature & video analysis that help optimise performance, eg, smartwatches

Management & Prevention of Sporting Injuries (CAMRR)

Classification of Sports Injuries

Assessment of Injuries

Management of Injuries

Rehabilitation Procedures

Return to Play Policy & Procedures

Classification of Sports Injuries

Direct Injuries: Caused by an external force applied to the body, such as a collision with a person or object.

Indirect Injuries: Caused by an intrinsic force, that is, a force within the body

Soft Tissue Injuries: Injuries to all tissues other than bone and teeth

Hard Tissue Injuries: Injuries that cause damage to bones and teeth

Overuse Injury: Injuries caused by overuse of specific body regions over long periods of time

Assessment of Injury (TOTAPS)

Talk: Find out what happened. Provides valuable nature of injury.

Observe: Look at injury. See if there’s obvious signs of deformity & swelling.

Touch: Gently feel injury for any signs of deformity or swelling and identify area of pain.

Active Movement: Ask if player can perform range of movements, eg, flexion, extension, rotation. If done without pain, further assessment can proceed.

Passive Movement: Assessor physically mobilises the joint (flex ion, extension, rotation) using range of movements aimed at identifying painful areas and instability in the joint.

Skills Test: Player is asked to perform a skill that is required during the game. If done, they can return back to the game.

Management of Injury

Soft Tissue: RICER

Hard Tissue: DRSABCD

Dislocation: Immobilise injury with splint, ice & elevate

• Seek medical attention for all at the end

Rehabilitation Procedures (PUG)

Progressive Mobilisation

Gradually increasing the range of motion until the injured part is fully functional.

Graduated Exercise

• Stretching

• Conditioning

Use of Cold & Heat

• Hydrotherapy, eg cold packs

• Thermotherapy, eg heat packs

Return to Play Policy & Procedures

Responsibility:

• Athletes

• Coaches

• Physiotherapists

• Doctors

• Sports psychologist

Impact of Drug Use on Injury Management & Improve Performance

Health Implications

Ethical Considerations

Drug Testing