Lecture 14 Flashcards
Lecture 14:
What is Positive Stress?
Training that causes improvements in exercise performance
- dependent on colume & intensity of training
- compares quantity vs quality training
- major adaptations in 6-10weeks
Lecture 14:
How is rate of Adaptation limited?
Rate of adaptation is genetically limited & variation could be too much
- too much training = decreased performance & increased chance of injury
Lecture 14:
When discussing training, why is it important to balance volume & intensity?
Makes sure that rest is included & correct balance in training enhances performance
Lecture 14:
What are performance decrements of overtraining?
Overtraining causes performance decrements such as; chronic fatigue, illness, overuse injuries, & overtraining syndrome
Lecture 14:
Why is Progressive Overload Necessary for optimized training?
Progressively increases stimulus as the body adapts & stimulation of continuous improvements
Lecture 14:
What is Under training & how does it occur?
Undertrainign results from insufficient stimulus & adaptations aer not fully realized
- optimal performance is not achieved when under-trainign
Lecture 14:
What is Overtraining & how does it occur?
Overtrainign causes a loss of benefits from activity & no additional improvements are met
- leads to performance decrements & possibly injury
Lecture 14:
What is Overreaching?
- what does it allow?
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
Lecture 14:
What is Excessive training? Provide an example & express some pros/cons
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
Lecture 14:
When discussing excessive training, is more always better?
No evidence explaining that more is better
- similar HR & blood lactate levels & no additional improvements from exercising multiple times per day
Lecture 14:
During excessive training, how are intensity & volume related?
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
Lecture 14:
What is Periodization of Training & what athletes is it best for? What athletes would it not work for?
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
Lecture 14:
What is Block Periodization Training?
Allows do us on a few skills/attributes & uses 3-4 blocks that last 2-4 weeks
*gaining popularity
Lecture 14:
What is Overtraining & what does it lead to?
Leads to unexplained decreases in performance & function from weeks-months-years
- may have psychological & physiological causes
- can occur with all forms of training
Lecture 14:
What is Overtraining Syndrome & its 6 Symptoms?
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
Lecture 14:
What are some psychological factors of overtraining syndrome?
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
Lecture 14:
What are some physiological factors of overtraining syndrome?
Autonomic, endocrine, & immune factors don’t have a cause-and-effect relationship but have significant parallels
Lecture 14:
When discussing overtraining syndrome, what are some impacts it has on the Sympathetic Nervous System?
1.) increased BP
2.) loss of appetite
3.) weight loss
4.) sleep & emotional disturbances
5.) increased basal metabolic rate
Lecture 14:
When discussing overtraining syndrome, what are some impacts it has on the Parasympathetic Nervous System?
1.) early fatigue
2.) decreased resting HR
3.) decreased resting BP
4.) rapid HR recovery
**more common with endurance athletes
Lecture 14:
When discussing overtraining syndrome, what are some Endocrine responses?
- 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
Lecture 14:
When discussing overtraining syndrome, what are some immune responses that occur?
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
Lecture 14:
How do you predict overtraining syndrome?
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)
Lecture 14:
What are some treatments for overtraining syndrome?
- reduce the intensity
- rest (for weeks-months)
- counselling to deal with stress
Lecture 14:
What are some preventions for overtraining syndrome?
- Periodization of training
- adequate caloric intake (especially carbs) when training
Lecture 14:
What is tapering for peak performance & what does it involve?
Tapering involves reducing training volume or intensity typically before major competition (allows recovery & healing)
- most important for frequent competitors & typically 4-28 days
Lecture 14:
What does tapering result in?
Results in decreased muscular strength
- possibly associated with contractile mechanisms
- tapering lets muscles get repaired & glycogen reserves are replenished
Lecture 14:
Does tapering result in reconditioning?
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
Lecture 14:
What does Tapering lead to?
Tapering leads to improved, peak performance
- 3% improved race times
- 18-25% improved arm strength & power
*effects unknown for team sports & marathons
Lecture 14:
What is Detraining?
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
Lecture 14:
What is the key difference between tapering & detraining?
Tapering is a brief period where training-induced adaptations are gone but detraining is a much longer period where these adaptations aree gone
Lecture 14:
When discussing Detraining… what is immobilization & training cessation?
Immobilization leads to immediate loss of muscle, strength, & power
Cessation is the variation in the rate of strength & power loss
Lecture 14:
What are a few causes of detraining?
1.) atrophy - muscle immobilization
2.) reduced ability to recruit muscle fibres
3.) altered rates of protein synthesis vs degradation
Lecture 14:
What is the key impact detraining has on someone?
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%
Lecture 14:
What impact does detraining have on Cardiorespiratory system?
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
