IFPA High Performance Training for Sports Exam Notes Sharing Part 3

IFPA High Performance Training for Sports Exam notes

To view IFPA High Performance Training for Sports Exam Notes Sharing Part 1 -go here

IFPA High Performance Training for Sports Exam Notes Sharing Part 2 -go here

So im doing my second reading on  IFPA High Performance Training for Sports . Below is some of the important notes that i joke down while reading it . It is some of the essence contained in this course .Have a good read . If you are a sport performance coach and is looking for a comprehensive sport certification , i will highly recommend IFPA High Performance Training for Sports .

Check out their course here .


1) In addition to the necessary motor skill development, strength and power training—with its capacity to generate force and reduce injury risk—should still be viewed as a key component of any youth-based speed and agility programme. Pg40

2)Speed can be considered the product of stride frequency and stride length. Pg40

3)Stride frequency may actually be reduced during the transition from childhood to adulthood, but this reduction is more than compensated for by concomitant increases in stride length, resulting in a net increase in speed with maturation. Pg 39

4)It has been suggested that a reduced ground- contact period during sprinting is the primary determinant of increased sprint speed in adults, 32 although ground-contact times, which reflect the rate of muscular contraction, do not naturally improve throughout childhood and adolescence. Pg40

5)When prescribing plyometric drills to develop power and sprinting ability in young athletes, it is imperative to introduce this training mode gradually, owing to the high demands placed on the neuromuscular system during plyometric actions. Pg 40

6)Research suggests that to develop sprint performance, prepubertal children respond well to plyometric and sprint training whereas adolescents are best served by a combination of strength and plyometric training pg40

7)There are two main attributes for successful agility performance: change-of-direction speed (CODS) and cognitive function (see chapter 13). pg 41

8)recent research reported that higher levels of aerobic capacity in children were associated with greater risk of skeletal fracture, especially in children with lower levels of muscular strength. Pg41

9)Flexibility is recognised as a key physical performance quality in young athletes. Pg42

10)From the available literature, researchers have suggested that prepubescence is a key time frame in which to develop flexibility, with the age bracket of 6 to 11 years proposed as a sensitive period for morphological changes. pg 42

11)If the coach or athlete is looking to develop chronic changes in ROM, it is recommended that stretches be held for 10 to 30 seconds. Pg 42

12) for most sports, however, specialisation should be delayed until adolescence to ensure the child athlete is exposed to a breadth of training environments that develop fundamental motor skills before training focuses on sport-specific skills.pg42,43

13)Athletes don’t just need to be strong; they also need to be effi cient. This concept applies to power-based sports as well as to endurance sports. Ineffi cient movement is metabolically costly, which means that onset of fatigue will be quicker, and subsequent performance decay will be larger.pg44

14)However, this is a constrained definition in terms of stability training; many professionals have extended the definition to include aspects of hip, thoracic, scapula and even cervical spine awareness, control and strength. Pg 44

15) Minimising the decay in this power expression between the first repetitions (e.g., a single effort like a high jump or paddle stroke or, more broadly, a sprint or boxing round) and the last is often the difference between winning and losing. Pg45

16)A mind shift may be required in those people who assume, for example, that the yo-yo intermittent recovery test (or other field tests purported to examine fitness) is an evaluation of aerobic capacity. In actual fact, any such test is nothing more than an assessment of an individual’s ability to run repeated shuttles. Unquestionably, the ultimate failure point occurs when energy reserves are depleted such that the athlete is unable to complete a particular repetition in the required time. However, this does not necessarily mean that the factor that discriminates between athletes when completing this test is cardiovascular power.pg45

17)Imagine you have to water your plants and that if you fill your 5-litre watering can, you will have just enough to do the 5-minute job. Imagine now, that you fill your can but you discover it has a number of holes in the side and is leaking 200 millilitres a minute. You will be left short. Is this because the watering can was not big enough or because it leaked? Seal the leaks, and the watering can would be big enough.pg 45

18)although strength is important, efficiency in applying that strength is of greater concern.pg 46

19)Despite a considerable amount of training and rehabilitation literature devoted to the benefits of eccentric (sometimes termed negative ) muscular work, true eccentric muscular actions during fast, high-force sport activities are simply not possible for three primary reasons. First, the energy cost and heat production of fascicular lengthening and shortening during concentric–eccentric muscular actions would make repeating more than just a few movement cycles unsustainable. Second, the required changeover from fascicular lengthening to shortening (eccentric to concentric) would not be fast or powerful enough to facilitate high-velocity motion. Third, if muscular elements were lengthening during eccentric muscular-action phases, tension would effectively be reduced in the elastic components, significantly reducing their spring-like properties and power-production potential.pg 47

20)Maximal isometric hamstring–loading exercises can be used to strengthen the hamstring musculotendinous unit without significant DOMS and arguably use a more appropriate muscular action and lower-limb position.pg 47

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