SEHS: OPTION A – TRAINING TO OPTIMIZE PHYSIOLOGICAL PERFORMANCE

Distinguish between training, overtraining and overreaching SYSTEMATIC, REPEATED PERFORMANCE OF STRUCTURAL EXERCISE SESSIONS OVER A PERIOD OF TIME OVERTRAINING TRAINING TOO OFTEN OR AT TOO HIGH AN INTENSITY OVER A PROLONGED PERIOD OF TIME. DETRIMENTAL TAKES 3+ WEEKS TO RETURN TO PRE-OVERTRAINING PERFORMANCE LEVELS OVERREACHING PUSHING THE BODY BEYOND ITS LIMITS FOR A SHORT PERIOD OF TIME TO STIMULATE A TRAINING RESPONSE CAN BE DETRIMENTAL BUT OFTEN BENEFICIAL (RECOVERY TIME IS KEY) TAKES 2-3 WEEKS TO RETURN/RECOVER TO P-OPL

Possible indications/signs of overtraining + Overtraining Sydrome (OTS) OTS – a highly variable condition. Affects athletes significantly. Many diff signs and symtoms. Week/months to recover. The MAIN INDICATOR that an athlete has OTS is a DECREASE IN THEIR PERFORMANCE LEVEL. Significant because this means OTS is not spotted until it has already developed (Symptoms overlap many other illnesses and conditions – “syndrome of exclusion”) Over 80 symptoms/features of OTS have been documented. Besides performance level drop, the main symptome include………………

SCHEMATIC OF TRAINING CONTINUUM ACUTE UNDERTRAINING OVERLOAD OVERREACHING OVERTRAINING Minor physiological Positive Optimal physiological Physiological adaptations – no physiological adaptations – minor maladaptations, change in adaptations adaptations and performance performance minor performance performance decrements improvements Zone of optimal performance ___________________________________ enhancement in competition and training

Resting heart rate increase (ambiguous data); sleeping heart rate increase (fewer confounding variables) Chronic muscle soreness (different than DOMS as it is not alleviated by rest and recovery) Reduced immune system function (occurs in many cases as do URTI but neither is an overly reliable marker) Sleep disturbance (increase time awake and increase movement during sleep that can compromise sleep quality)

Continued Fatigue – (persistent fatigue especially in endurance athletes – likely attributable to CNS: alteration in brain chemistry) and peripheral components (alterations in circulating hormone levels, changes on metabolism) Decreased appetite – (difficult to assess how it fits into the OTS picture

Preventative measures (of sorts) Alteration of the training method Alteration of the training load

Describe various methods of training: each place different stresses on the body Method types: Flexibilty (static, active, dynamic, (full rom), ballistic , Proprioceptive neuromuscular facilitation (PNF)) Strength and resistance (gravity/body weight, rubber bands, weight machines, free weights) Circuit training (resistance/strength focused) Interval training (cardio-focused) Continuous training (no rest) Fartlek/speed play training (“feel”) Cross Training (potentially all of the above; strength of one method to attenuate the weaknesses of another)

Periodization – a structured, organized approach to training. Discuss how periodization should be organized to optimize performance and avoid overtraining and injury Periodization – a structured, organized approach to training. The exact structure will depend on: The specific sport played The performance level The experience level Their performance potential Their sports calendar of events

Generally, Periodization is split into 3 phases Transition Phase(Post-season) – Following the season 3-4 weeks Active rest & relaxation Preparation Phase (Pre-season) Lasts 3-6 months Two subdividions: General preparatory phase Specific preparatory phase Competition Phase Occurs during the athlete’s competitive season Maintenance of training

Breaking down Training Phases Macrocycle; Mesocycles; Microcycles