A.1 Training Flashcards
A.1 Training (flip for Learning outcomes)
A.1.1 - Distinguish between training, overtraining and overreaching.
A.1.2 - Describe various methods of training.
A.1.3 - Discuss possible indicators of overtraining.
A.1.4 - Discuss how periodization should be organized to optimize performance and avoid overtraining and injury.
Health-related Components of Fitness?
An individual’s physical ability to maintain health and perform activities of daily living. For example, being able to simply walk up the stairs.
Components -
Body composition, cardio-respiratory fitness (aerobic capacity), flexibility, muscular endurance, strength.
Performance-related Components of Fitness?
An individual’s physical ability to perform in a specific sport
Components -
Agility, balance, coordination, power, reaction time and speed.
Note: Performance-related components (balance, coordination, agility) can become health-related components in elderly suffering from Hypokinetic disease
Distinguish between Training, Overtraining, and Over-reaching (A.1.1)
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 able to physically and/or mentally tolerate. Overtraining results in a number of symptoms that are highly individualized and mostly negative.
Overreaching is transient overtraining. Meaning it is done over a shorter period of time, like trying to lift something that you can’t. This can also cause short term decreases in health and performance
Indications of overtraining (A.1.1)
- changes to resting heart rate
- chronic muscle soreness
- reduced immune function (frequent respiratory colds)
- sleep disturbance
- fatigue (caused by sleeping issues)
- decreased appetite
- sudden and unexplained decrease in performance
When multiple of these symptoms are present in an athlete, they may be experiencing the consequences of overtraining and may need to reconsider their training plan. Although athletes may be prone to these conditions without overtraining. These can be corrected by more rest and alternative practices (swimming).
What is Overtraining syndrome? (A.1.1)
Overtraining syndrome can be present when an athlete does too much for too long, with not enough rest. There have been over 80 symptoms discovered that can be linked to OTS, there is no apparent cure other than lost of rest and removal from training and competition until the body has recovered.
In-depth indicators of overtraining OTS. (A.1.1) Important
- Changes to resting heart rate
- Chronic muscle soreness
- Reduced Immune function
Changes to resting heart rate -
- An increase in resting heart rate is commonly cited as a sign of overtraining and overtraining syndrome, although this is not in all cases. Also reduced tolerance to exercise when not accounted for can lead to the development of OTS.
Chronic muscle soreness -
- Muscle soreness is common when an athlete does vigorous training or exercises that are unfamiliar, this is DOMS and usually dissipates after about a day. OTS muscle soreness is known for not going away after rest because the muscle tissues have been damaged. The body then produces too many cytokines and the muscle becomes overly inflamed, therefore making it chronic.
Reduced Immune function -
- Reduced immune function is a primary marker or OTS because of the increased risk of upper respiratory tract infections. But, this is not always the case and Immunosuppression has been observed in overtrained athletes with and without respiratory infections. Research has been done that shows that immune deficiency is a valid marker of OTS
Methods of training
Fartlek/ speed play
Circuit
Cross training
Flexibility
Interval
Continuous
Plyometrics
Strength and resistance
How periodisation should be organised to optimise performance and avoid overtraining and i jury
Periodisation:
A structured approach to training with the goal of ensuring the athlete is in peak physical condition for the most important events and avoids over training and prevents injury.
3 phases: competition, transition and preparation.
Preparation- use most appropriate physical, psychological and tactical training to prepare the athlete for the competition phase
Competition- goal is for the athlete to be performing at their best whilst maintaining conditioning and improving specific skills and techniques
Transition- athlete recover from competition and be refreshed ready for next preparation phase.
Sub phases of training
Micro cycle- weekly training program. Includes all training and recovery sessions that week. Meet overall goal of the phase
Meso cycle- specific block of training designed to achieve specific goal. Made if micro cycles
Macro cycle- year long program that aims to meet overall goal
