1. Adaptations to Anaerobic Training Programs
chapter 5
Overtraining
Nicholas A. Ratamess, PhD; CSCS,*D

2. Section Outline Overreaching Overtraining Definition How its used
Mistakes That Can Lead to Anaerobic Overtraining
Hormonal Markers of Anaerobic Overtraining
Psychological Factors in Overtraining

3. Short Term Overreaching (STOR)
Excessive training on a short-term basis
Planned period of very high volume or high load training designed to elicit a large training effect
Cannot be performed often (1-2 times per year)
Reserved for higher caliber athletes
Helps w/training plateaus
Must have adaptive resources and ideal out-of-training lifestyle

4. Adaptation to Overreaching

5. When to use STOR
Early in the training period (off season or pre season)
Away from major competitions
Following periods of low volume and/or load training
When technical practice is minimal

6. Overtraining
Overtraining: excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury (which is often due to a lack of sufficient rest, recovery, and perhaps nutrient intake).
Overtraining syndrome (OTS): the physiological condition that occurs as a result of overtraining. It can, but does not always include a plateau or decrease in performance
Other phrases synonymous to OTS:
Burnout
Chronic fatigue
Chronic overwork
Overfatigue
Physical overstrain

7. Maladaptation w/Overtraining

8. Overtraining What Are the Markers of Anaerobic Overtraining?
Psychological effects: decreased desire to train, decreased joy from training
Acute epinephrine and norepinephrine increases beyond normal exercise-induced levels (sympathetic overtraining syndrome)
Performance decrements, although these occur too late to be a good predictor

9. Types of Overtraining Sympathetic OT Parasympathetic OT
Increased sympathetic activity at rest
Symptoms
Increased RHR and BP
Increased body temperature
Weight loss
Decreased appetite
Emotional instability
Parasympathetic OT
Increased parasympathetic activity at rest and during exercise
Associated mainly w/endurance athletes
Possibly precluded by sympathetic OT
Decreased RHR and BP
Reduced heart rate response to exercise

10. Stages of OT (Fry 1993) No perceivable effect on performance
Altered neural function
May decrease RFD w/o changes in strength
Altered neural function and motor unit recruitment
Decreased RFD and power w/o changes in strength
Altered sympathetic activity in endocrine system
Increased resting catecholamine levels

11. Stages of OT (Fry 1993) Performance begins to decrease
Decreased motor coordination
Ability to perform skilled movement decreases
Injury potential increases
Altered excitation-contraction coupling
Power and RFD decreased, strength still preserved
Decreased muscle glycogen
Lactate threshold lowers
Hormone concentrations altered
Increased catecholamines (increase in resting HR, BP)
Change in testosterone:cortisol ratio
Immune function compromised
Mood disturbances
Lack of desire to train
Chronic fatigue

12. Stages of OT (Fry 1993) Markedly decreased performance
Decreased force production (as result of both neural & muscular factors)
Reduced glycolytic enzymes
Lowering of lactate threshold
Lowering of endurance capacity
Altered hormone receptor levels
Results in further shifting of hormone concentrations (begin parasympathetic OT)
Immune dysfunction
Chronic Infections (Staph, Upper respiratory, etc.)
Emotional and sleep disturbances

13. Table 5.3
Reprinted, by permission, from Fry, 1993.

14. Prevention of Overtraining
Proper planning
Take ALL stressors into account
Plan for recovery
Be flexible in the event of extenuating circumstances
Proper monitoring
Performance
Other markers of OTS
HR, BP, Hormone levels
Early signs of decreased immune function
Attitude changes
Lifestyle habits that encourage recovery
7 or more hours of sleep
Proper caloric intake
Macronutrient proportions suitable for athletic activity
Limit use of alcohol and other drugs