Lecture 14

Question 1

Lecture 14:

What is Positive Stress?

Answer 1

Training that causes improvements in exercise performance
- dependent on colume & intensity of training
- compares quantity vs quality training
- major adaptations in 6-10weeks

Question 2

Lecture 14:

How is rate of Adaptation limited?

Answer 2

Rate of adaptation is genetically limited & variation could be too much
- too much training = decreased performance & increased chance of injury

Question 3

Lecture 14:

When discussing training, why is it important to balance volume & intensity?

Answer 3

Makes sure that rest is included & correct balance in training enhances performance

Question 4

Lecture 14:

What does overtraining lead to?

Answer 4

Overtraining causes performance decrements such as; chronic fatigue, illness, overuse injuries, & overtraining syndrome

Question 5

Lecture 14:

Why is Progressive Overload Necessary for optimized training?

Answer 5

Progressively increases stimulus as the body adapts & stimulation of continuous improvements

Question 6

Lecture 14:

What is Under training & how does it occur?

Answer 6

Undertrainign results from insufficient stimulus & adaptations aer not fully realized
- optimal performance is not achieved when under-trainign

Question 7

Lecture 14:

What is Overtraining & how does it occur?

Answer 7

Overtrainign causes a loss of benefits from activity & no additional improvements are met
- leads to performance decrements & possibly injury

Question 8

Lecture 14:

What is Overreaching?
- what does it allow?

Answer 8

Overreaching is the systematic attempt to overstress the body for short training periods
- allows the body to adapt to stronger stimulus
- not the same as excessive training & must take caution to not cross into overtraining
- overreaching causes a short performance decrement followed by improved performance & function

Question 9

Lecture 14:

What is Excessive training? Provide an example & express some pros/cons

Answer 9

Excessive training occurs when volume, intensity, or both are too extreme
- “more training is better” isn’t always true after a point
- Eg; swim training 3-4h per day is no better than 1-1.5 hours per day

Question 10

Lecture 14:

When discussing excessive training, is more always better?

Answer 10

No evidence explaining that more is better
- similar HR & blood lactate levels & no additional improvements from exercising multiple times per day

Question 11

Lecture 14:

During excessive training, how are intensity & volume related?

Answer 11

Intensity & volume are inversely related; if volume increases than intensity should decrease & vice versa
- different emphasis leads tp different results & applies to resisdtence, aerobic, & anaerobic training
*if intensity & volume both increase, this may cause negative effects

Question 12

Lecture 14:

What is Periodization of Training & what athletes is it best for? What athletes would it not work for?

Answer 12

Divides Trina in into cycles ranging from multi year to microcycles (few days)
- best from athletes who focus on one competition
- not optimal for team sports or sports requiring skill development
- includes general & specific exercises to stimulate motor skills

Question 13

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What is Block Periodization Training?

Answer 13

Allows do us on a few skills/attributes & uses 3-4 blocks that last 2-4 weeks
*gaining popularity

Question 14

Lecture 14:

What is Overtraining & what does it lead to?

Answer 14

Leads to unexplained decreases in performance & function from weeks-months-years
- may have psychological & physiological causes
- can occur with all forms of training

Question 15

Lecture 14:

What is Overtraining Syndrome & its 6 Symptoms?

Answer 15

Overtraining syndrome is highly individualized & rules out other causes; systems include…
1.) decreased strength, coordination, & capacity
2.) fatigue
3.) change in appetite & weight loss
4.) sleep & mood disturbances
5.) lack of motivation or concentration
6.) depression

Question 16

Lecture 14:

What are some psychological factors of overtraining syndrome?

Answer 16

Overtraining is possibly related to intensity or volume (training errors)
- psychological factors may be emotional pressure of competition which causes stress & parallels with clinical depression

Question 17

Lecture 14:

What are some physiological factors of overtraining syndrome?

Answer 17

Autonomic, endocrine, & immune factors don’t have a cause-and-effect relationship but have significant parallels

Question 18

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When discussing overtraining syndrome, what are some impacts it has on the Sympathetic Nervous System?

Answer 18

1.) increased BP
2.) loss of appetite
3.) weight loss
4.) sleep & emotional disturbances
5.) increased basal metabolic rate

Question 19

Lecture 14:

When discussing overtraining syndrome, what are some impacts it has on the Parasympathetic Nervous System?

Answer 19

1.) early fatigue
2.) decreased resting HR
3.) decreased resting BP
4.) rapid HR recovery
**more common with endurance athletes

Question 20

Lecture 14:

When discussing overtraining syndrome, what are some Endocrine responses?

Answer 20

• resting thyroxine & testosterone levels decrease & cortisol increases
• testosterone-to-cortisol ratio is an indicator of anabolic recovery process and when altered it could possibly indicate protein catabolism
• volume-related overtraining more likely to affect hormones
• blood urea concentration increases
• resting catecholamines increase

Question 21

Lecture 14:

When discussing overtraining syndrome, what are some immune responses that occur?

Answer 21

Immune function may be compromised as overtraining suppresses immune function
- decrease in lymphocytes & antibodies
- increase incidence of illness after exhaustive exercise
- exercise during illness may cause immune implications

Question 22

Lecture 14:

How do you predict overtraining syndrome?

Answer 22

Causes and diagnostics are unknown & difficult to determine
- threshold is different for each athlete & intuition is unreliable
- no warning symptoms meaning coaches dont notice until too late (recovery takes days/weeks/months)
- biological markers (limited)

Question 23

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What are some treatments for overtraining syndrome?

Answer 23

• reduce the intensity
• rest (for weeks-months)
• counselling to deal with stress

Question 24

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What are some preventions for overtraining syndrome?

Answer 24

• Periodization of training
• adequate caloric intake (especially carbs) when training

Question 25

Lecture 14:

What is tapering for peak performance & what does it involve?

Answer 25

Tapering involves reducing training volume or intensity typically before major competition (allows recovery & healing)
- most important for frequent competitors & typically 4-28 days

Question 26

Lecture 14:

What does tapering result in?

Answer 26

Results in decreased muscular strength
- possibly associated with contractile mechanisms
- tapering lets muscles get repaired & glycogen reserves are replenished

Question 27

Lecture 14:

Does tapering result in reconditioning?

Answer 27

No, it does not result in deconditionaing as considerable training must be done to reach VO2max
- possible to reduce training volume by 41-60% & still maintain VO2max

Question 28

Lecture 14:

What does Tapering lead to?

Answer 28

Tapering leads to improved, peak performance
- 3% improved race times
- 18-25% improved arm strength & power
*effects unknown for team sports & marathons

Question 29

Lecture 14:

What is Detraining?

Answer 29

The loss of training-induced adaptations (can be partial or complete) & occurs due to stopped or reduced training
- has a more substantial change than tapering

Question 30

Lecture 14:

What is the key difference between tapering & detraining?

Answer 30

Tapering is a brief period where training-induced adaptations are gone but detraining is a much longer period where these adaptations aree gone

Question 31

Lecture 14:

When discussing Detraining… what is immobilization & training cessation?

Answer 31

Immobilization leads to immediate loss of muscle, strength, & power

Cessation is the variation in the rate of strength & power loss

Question 32

Lecture 14:

What are a few causes of detraining?

Answer 32

1.) atrophy - muscle immobilization
2.) reduced ability to recruit muscle fibres
3.) altered rates of protein synthesis vs degradation

Question 33

Lecture 14:

What is the key impact detraining has on someone?

Answer 33

Muscle endurance decreases rapidly
- can see change after 2weeks of inactivity
- nit clear whether results are from muscle or cardiovascular changes
- oxidative enzyme also decreases by 40-60%

Question 34

Lecture 14:

What impact does detraining have on Cardiorespiratory system?

Answer 34

Significant losses in this system such as:
- significant increase in submaximal HR
- 25% decrease in submaximal SV (due to decrease plasma volume)
- 25% decrease cardiac output & 27% decrease VO2max