Sport, Exercise and Health Science Option A: Optimizing Physiological Performance

Sub-Units A.1- Training Types of training, Effects, Periodization A.2- Environmental Factors and Physical Performance Hot and Cold Environments and the Bodies Resppnse A.3- Non-Nutritional Ergogenic Aids PED’s

A.1 Training

Training Training is performing exercise in an organized manner on a regular basis with a specific goal in mind

Overtraining Overtraining is when an athlete attempts to do more training than he or she is physically and/or mentally tolerate Overtraining results in a number of symptoms that are highly individualized

Overreaching Pushing the body beyond its limits for a short period of time to stimulate a training response Sometimes referred to as transient over-training Some studies have shown improvements to training when sufficient recovery is allowed to occur

Undertraining Not providing the body with enough stimulation for performance to improve by training Not training often enough or with too small of an intensity to see desired changes

Overreaching Extended Using the computers research further the idea of overreaching When is it benificial? How must it me setup What are the limitations/downfalls How does it work?

Assignment 7.1- Types of Training In groups of three you will research and take notes on one type of training method. Each group needs to create the following One page handout on your training method describing method, benefits, limitations, variances, and where best used. Include diagrams in your handout A plan to run the class through a short demonstration of your particular method (8-10 minute demo)

Flexibility Training Systematic stretching of muscles and connective tissue Improve range of motion Done Using a number of different Forms Static Stretching Active Stretching Dynamic Stretching Ballistic Stretching Proprioceptive Neuromuscular Facilitation (PNF)

Strength and Resistance Training Resistance against muscle contraction to increase size, strength, and power of skeletal muscle Resistance can be gravity, body weight , rubber bands, weight machines, free weights Benefits- improved strength of muscle, tendons and ligaments, improved joint strength, injury reduction, improved neuromuscular and cardiovascular function

Circuit Training Combines strength and resistance training with aerobic cardiovascular exercise Exercises completed in a set amount of time or set number of reps Each exercise followed by only a short recovery

Interval Training Involves bouts of high/maximal intensity work interspersed with low intensity recovery exercise Used with many different cardiovascular exercise

Plyometrics Training Made up of extremely fast, short, powerful movements Used to increase speed and force of muscle contractions Used mainly in activities that require explosive and forceful moves Involve rapid stretching of a muscle followed by a forceful shortening of the same muscle

Continuous Training Involves periods of exercise completed without rest Intensity of the exercise will usually determine the length of the session Completed at minimum threshold intensity to ensure aerobic adaptations

Fartlek Training Fartlek is Swedish for “Speed Play” Involves a combination of interval and continuous training Is not regulated by durations, intensities or rest periods but by how an athlete feels

Cross-Training Involves using different training techniques with the goal of improving overall performance Make use of some or all training methods

Overtraining Overtraining- an unexplained decrease in performance and physiological performance following overly intense training Can last from weeks, to months to years Research has shown both psychological and physiological causes Cannot be remedied with reduced training, rest or proper diet.

Overtraining Syndrome Symptoms of overtraining usually referred to as the overtraining syndrome Symptoms usually highly individualized and tough to diagnose

Overtraining Syndrome Symptoms Muscle strength, coordination and exercise capacity Change in appetite Body weight loss Sleep disturbances Irritability, restlessness, excitability, anxiousness Loss of motivation and vigor Lack of mental concentration Feeling of depression Lack of appreciation of things Sources: Kenney, L, et al. Physiology of Sport and Exercise (5th ed)

Video Clip- Triathlete

Causes of Overtraining Usually a complex combination of emotional and physiological factors Emotional- demands of competition, desire to win, fear of failure, unattainable goals Emotional Factors can lead to the decrease in enthusiasm Some studies (Armstrong & VanHeest) discuss large number of similarities between clinical depression and overtraining

Autonomic Nervous System Responses Changes can occur to functions of both sympathetic and parasympathetic nervous systems Sympathetic- increased resting HR, increased BP, loss of appetite, decreased body mass, sleep disturbances, emotional stability Associated more with High Intensity Resistance Training Parasympathetic- early onset fatigue, decreased resting HR, Rapid HR recovery after exercise, decreased resting BP Associated more with endurance athletes

Hormonal Responses to Overtraining Some studies have identified hormonal responses to overtraining including: Decrease in testosterone and increase in cortisol Higher blood concentrations of urea (breakdown of protein) Many hormonal changes are also evident during high level training and overreaching and cannot be used to identify an overtrained athlete

Immunity and Overtraining One of most serious symptoms found in overtraining is a decrease in the bodies immune system to fight off infection Decrease in lymphocytes and antibodies Some studies have shown intense exercise during infection can effect the bodies ability to fight it off.

Predicting the Overtraining Syndrome Overtraining can be very difficult to catch early Most of the symptoms are not seen until athlete has already been pushed too far. Can monitor individuals HR during fixed cardio activity HR higher in overtrained state than in normal training state

High School Athletes

What to Do? As a coach you have noticed that one of your athletes is showing signs of overtraining. Develop a plan to help this athlete overcome these symptoms What would your initial move be? Develop a long term plan (relate to how it helps with overtraining symptoms) What signs might you look for before you allow that athlete to start training at a higher level.

Periodization

Periodization One Training Program that looks to utilize overreaching while avoiding overtraining Works in a cyclical load Allows individuals to vary intensity, frequency and duration in a structured plan Built on the idea of developing in stages

Periodization Stages If completed during one year we call it a single periodized year Stages: Preparatory Period Competition Period Transition Period

Transition (Post Season) Main goal of phase is to allow athletes to recover from their season Need to recover both physically and mentally Should require some type of exercise Maintain gains made throughout the year Encourage different type of activities in novel environments Transition Phase usually lasts between 3-4 weeks

Preparation (Pre-Season) Goal is to prepare the body for the upcoming season both physically and mentally Bompa (1999) recommends breaking into two phases General Preparatory Phase- develop the athletes basic conditioning Specific Preparatory Phase- Develop sport specific requirements the athlete will need for their season

Competition Phase Goal is to maintain fitness and technique, while improving tactical approaches Work on sport specific skills Do not want to work at a level that would be detrimental to ones in season performance

Periodization Stages Three periodization stages are further broken down into the following: Macrocycle- “birds eye” view of the entire year, includes all the years phases Mesocycle- a specific block of training. Each phase could contain a number of mesocycles Mesocycles are made up of microcycles Microcycle-weekly schedule of all training for a given week Work towards the athletes specific training goal in a particular phase

Planning Periodization Working in small groups develop and describe a periodization schedule for a sport you select Include the following Choose a sport and a specific level Breakdown the Macrocycle into the three phases (include months for each cycle) Describe specifically what you would work on during each of the phases and how you would work on it (can work on more than only one thing in each phase) Choose one phase and develop a full weeks microcycle. Describe specific activities, durations and intensities Be prepared to share your plan and justify your periodization plan based on your particular sport

Extension Assignment Course Companion- Self Study Questions pg. 173 Complete the following questions #4 & #6 Data Based Question pg. 174 Complete Questions 1-4