8. Overtraining Flashcards
Overtraining is characterised by:
- Characterised by
– ↓ in performance
– Fatigue - Continuum rather than discrete state
Definition of Overreaching
Accumulation of training and/or non-training stress resulting in short-term decrement in performance capacity with
or without related physiological and
psychological signs and symptoms of overtraining in which restoration of performance capacity may take several days - weeks
Definition of Overtraining
Accumulation of training and/or non-training stress resulting in long-term decrement in performance capacity with or without related physiological or
psychological signs and symptoms of overtraining in which restoration of performance capacity may take several weeks or months.
Problems with Overtraining in Practice
- Lack of clarity in the definition
- Short term or long term decrement in performance
‘Winning at all costs mentality’
Contributors to Overtraining
- Sudden increase in training volume and/or intensity
- Heavy competition schedule
- Lack of programmed recovery in training schedule
- Monotonous training programme
- High self-reported stress levels, regardless of whether they are directly related to training
2 Proposed Forms of Overtraining
- Sympathetic
– early indication of overtraining
– team sports and sprinters - Parasympathetic
– advanced form of overtraining
– endurance athletes
Sympathetic Overtraining
- –> sympathetic tone at rest and during exercise
– Elevated resting heart rate
– Slower heart rate recovery post-exercise - <– appetite
- Unintentional loss of body mass
- Excessive sweating
- Disturbed sleep
Parasympathetic Overtraining
- <– sensitivity to catecholamines
– –> parasympathetic tone at rest and during exercise - Resting heart rate may be low
- Rapid heart rate recovery post exercise
- Difficult to distinguish from positive training adaptations
- Associated with early fatigue and reduced maximal capacity
- Digestive disturbance
- Mood disturbances
- Altered immune and reproductive function
Open Window Hypothesis
- 3-72 hours following severe exercise the immune system is suppressed
- Greater risk of infection
- Natural killer cell activity reduced
- Neutrophil function suppressed
- Stress hormones significantly –>
Cytokine Hypothesis of Overtraining
- High intensity / volume training with inadequate recovery
→ Tissue trauma in muscles and joints
→ Activation of immune cells
→ Release of proinflammatory cytokines, esp interleukin-6 (IL-6)
→ Chronic inflammation AND
→ Effects on central nervous system (CNS)
Detection of Overtraining
- No single specific marker
- Symptoms diff for everyone
Effects of Cytokines on CNS
- Effects on hypothalamus
– Sleep disturbance, loss of appetite
– Release of cortisol associated with mood changes, depression and anxiety - Hypothalamus releases corticotrophin releasing hormone (CRH)
- Anterior pituitary releases adrenocorticotrophic hormone (ACTH)
- Adrenal cortex releases cortisol
– Amenorrhea
Mood Profile in Overtraining
- Negative moods (tension, depression, anger, fatigue, confusion)
- Lower than average positive mood (vigour)
Other Potential Markers of Overtraining
- Marker of muscle damage
– Elevated creatine kinase - Markers of immune function
– Low plasma glutamine
– Low salivary immunoglobulin A (IgA)
– Decreased neutrophil function - Stress hormones
– Elevated cortisol
– Elevated catecholamines
