Exam 3: Overtraining

Question 1

Overtraining - Introduction

*Basic Principle: successful training must involve some degree of ________ while avoiding excessive overload and inadequate _______.

*__________ (OR): accumulation of stress resulting in [short-term/long-term] decrements in performance.

*__________ (OT) [short-term/long-term]: accumulation of stress resulting in decrements in performance.

• OR can possibly be considered ‘________’ but OT is a very serious condition.
• Primary difference b/w OR and OT is time for _______, not the stress stimulus, impairment, or psychological aspects.

Answer 1

overload, recovery

*Overreaching
Short term –> (days to weeks)

*Overtraining
Long-term –> (weeks to months)

harmless

recovery

Question 2

Overreaching

• Overreaching can be divided into two primary forms.
  1) ________ overreaching.
  2) ___-________ overreaching.

Answer 2

Functional

Non-functional

Question 3

Overreaching

• Functional overreaching
• Training built around _______ overreaching for periods of time so as to induce a ‘super-compensation’ when rest and recovery is provided.
• Typical of training programs for ____ level athletes.
• -Periodization
• Non-Functional Overreaching.
• ________ outcome of training that oversteps the capability of the body (and mind) to overcome _________ performance reductions.
• Typical when training is quantitatively _________ to the point of producing maladaptive endocrine and/or psychological disturbances.
• -Simply a case of pushing too hard.

Answer 3

planned

high

Unplanned
temporary

excessive

Question 4

Overtraining Syndrome

• Overtraining syndrome (OTS) is the diagnosable outcome of overtraining.
• Linked conceptually to the famed _______ ________ _______ (___) model associated with stress responses.
• And sometimes linked to adrenal fatigue/exhaustion.
• Also known as ‘_______.’
• Ultimate outcome can be burn-out and sport _________.

Answer 4

General Adaptation Syndrome (GAS)

staleness
withdrawal

Question 5

Overtraining Syndrome (OTS) Diagnosis

• Many and varied efforts but _________ tests are not available.
• Common markers: lactate, glycogen, glutamine, cortisol, testosterone, growth hormone, performance testing (via time trials), and psychological monitoring (via POMS).
• -All are OK but none are great.
• Requirements of Reliable Marker of OTS.
• ________ to training load and ________ by non-training factors.
• Changes occur prior to the establishment of full-blown OTS.
• Relatively quick and _____ to measure and non-invasive.

*No currently available markers meet all criteria but many monitoring efforts are in place that have some utility.

Answer 5

definitive

Sensitive, unaffected

easy

Question 6

OTS Symptomatology

• Subjective sense of ____ in muscular fitness and coordination.
• Decreased _______.
• Body weight loss.
• Muscle tenderness.
• ______ disturbances.
• Intermittent nausea.
• Elevated resting _____ _____ and _____ _______ and BMR.
• Development of cold and allergic reactions.
• Clinical depression.

*Symptoms are highly _________ and ________.

Answer 6

loss

appetite

Sleep

heart rate, blood pressure

individualized and subjective

Question 7

OTS Prevalence

• Present in approximately 10% within elite/high level swimmers and endurance athletes.
• Lifetime incidence of ___+% in elite athletics (especially endurance sports) and ___+% in recreational athletes.
• Recurrence rates are believed to be ___+%.

Answer 7

60+%

30+%

90+%

Question 8

OTS Prevention

• Reduced risk by __________ type training that prescribe and allows for rest between training sessions and periodically builds in deliberate periods of full ____.
• Rest: general rule of thumb is to have ___ day of full rest with little/no activity or heavy stress of any kind.
• Sleep: recommendations focus amount of sleep needed to feel ______ upon waking and wakeful during the day.
• Nutrition: ensure energy balance and protect against ________ depletion.

Answer 8

periodization

rest

one

rested

glycogen

Question 9

OTS Prevention

• Specific Recommendations For Coaches and Clinicians
• Maintain accurate _______ of training – Journals/logs
• Avoid excessive _________ of training – Variety helps!
• __________ the intensity of training – Based on tolerance.
• Encourage and reinforce efforts towards optimizing nutrition, hydration, and sleep.
• Allow ________ after illness.
• Maintain regular health/medical checks.
• __________ with the athletes about concerns of any kind.

Side note: complete list is available on page 19 of Overtraining reading.

Answer 9

records

monotony

Individualize

recovery

Communicate

Question 10

OTS Treatment

• Treatment in the optimistic sense of returning the athlete to optimal performance _______ is not possible.
• Treatment involves marked reduction in training ________ and/or _______, or ideally a lengthy ____ period.
• Focus should be on ________ and early diagnosis.
• -Because treatment means no competition for a long time.

Answer 10

quickly

intensity, volume, rest

prevention