Lecture 14 - Training for Sport Flashcards
what is positive stress
training that causes improvements in exercise performance
- major adaptations in 6-10 weeks
- depends on volume and intensity of training (less intense takes longer to see adaptations)
- quantity vs quality training
how is the rate of an individuals adaptation genetically limited
- too much vs just right varies per person
- too much training can lead to decreases in performance and increased risk for injury
- must balance volume and intensity (include rest; correct balance enhances performance)
- overtraining leads to performance decrements (i.e. chronic fatigue, illness, overuse injuries and overtraining syndrome)
under vs overtraining
Under
- adaptations not fully realized
- optimal performance not acheived
Over
- no additional improvements
- performance decrements injury
- unexplained decrease in performance and function for weeks, months or years
- not all fatigue product of overtraining
why must we consider progressive overload to optimize training adaptations
- by progressively increasing stimulus as body continually adapts
- stimulates continuous improvements
acute overload vs overreaching
both are in the zone of enhanced performance in competition and training
AO
- average training load
- positive physiological adaptations and minor improvements in performance
OvReach
- optimal physiological adaptations and performance
- short performance decrement followed by improved performance and function
- systematic attempt in over stressing the body for SHORT period of training (allows body to adapt to stronger stimulus; not the same as excessive training but can easily cross into overtraining)
training volume and intensity should be _______
inversely related and sport specific
- if volume inc. then intensity should dec and vice versa
- inc intensity and inc volume = negative effects
characteristics of periodization of training
- traditional periodization programs devide into cycles that range from multiyear to micro-cycles that last a few days
- best for athletes who focus on one competition
- block periodization gaining popularity as it allows focus on a few skills/attributes, 3-4 blocks that last 2-4 wks
symptoms of overtraining syndrome
- decreases in strength, coordination and capacity
*sympathetic nervous system - increased BP
- changes in apetite, WL
- sleep and mood disturbances
- increased basal metabolic rate
*parasympathetc response - early fatigue
- decreased resting HR and resting BP
- rapid HR recovery
- more common with endurance athletes
- lack of motivation, vigor and/or concentration
- depression
characteristics of overtraining syndrom
- highly individualized, subjective
- can be intensity or volume related
- impacted by psychological factors and physiological factors
psychological and physiological factors of Overtraining syndrome
Psych
- emotional pressure of competition leads to stress
- parallels with clinical depression
Phys
- autonomic, endocrine, and immune function
- not a clear cause-and-effect relationship bet significant parallels
endocrine responses to overtraining syndrome
- resting thyroxine and testosterone levels decrease
- resting cortisol increases
- testosterone:cortisol ratio
- indicator of anabolic recovery process
- altered ratio may indicate protein catabolism
- possible cause of over training syndrome
volume related overtraining syndrome is more likely to affect hormones/endocrine system - increases blood urea conc
- increased resting levels of catecholamines
neural (that lead to endocrine) responses with overtraining syndrom
overtraining stressors may act primarily through the hypothalamic signals
- can lead to sympathetic neural activation
- can lead to pituitary endocrine cascade
Hormonal axes involved
- sympathetic-adrenal medullary (SAM) axis
- hypothalamic-pituitary-adrenocortical (HPA) axis
immune response with overtraining syndrome
- Circulating cytokines
*mediate inflammatory response to infection and injury
*increases in response to muscle, bone and joint trauma
*increase with physical stress + decreases at rest = systemic inflammation - Inflammation leads to increase cytokines via monocytes
- May act on brain and body functions, contribute to overtraining syndrome (i.e. fatigue)
how can overtraining affect an immunocomprimized person
compromised immune function factor in onset of over training syndrome
* Overtraining suppresses immune function
- abnormally low antibodies
- increase in incidence of illness after exhaustive exercise
- exercise during illness leads to immune complications
how do we predict overtraining syndrome
- causes unknown, diagnostic difficult
- threshold different for each athlete
- most coaches and trainers use (unreliable) intuition
- no preleminary warning symptoms
*coaches realize too late
*recovery takes days/weeks/months of rest - biological have limited effectiveness
treatment and prevention of overtraining
Tx
- reduced intensity or rest
- counseling to deal with stress
Prev
- periodization training
- adequate caloric (especially carb) intake
what is tapering
reduction in training volume/intensity (volume is more important)
- prior to major comp (recovery, healing)
- 4 to 28 days (or longer)
- most appropriate for infrequent competition
tapering results in _______
increased muscular strength
- may be associated with contractile mechanisms
- muscle repair, glycogen reserves replenished
improved performance
- effect unknown in team sports
it DOES NOT result in deconditioning
- can reduce training by 60% and maintain VO2max
detraining
loss of training induced adaptation
- can be partial or complete
- due to training reduction or cessation
- much more substantial change than tapering
brief period = tapering
longer period = detraining
detraining is caused by which extrinsic factor and it causes which intrinsic factors
Caused by…
Immobilization and training cessation (rate of strength and power loss varies
Detraining causes…
- atrophy (immobilization
- reduces ability to recruit muscle fibres
- altered rates of protein synthesis vs degredation
- decreases in muscle endurance
- oxidative enzyme activity decreases
- muscle glycogen stores decrease
- acid-base imbalance (blood lactate accumulation, bicarbonate, pH)
low level exercise mitigates loss
cardiorespiratory losses associated with detraining
- significant increase in submaximal HR
- 25% decrease in submaximal stroke volume (due to decrease plasma vol)
- 25% decrease in max cardiac output
- 27% decrease in VO2max
trained athletes lose VO2 faster with detraining, regain it slower
how much activity is needed to prevent losses in physical conditioning
- losses occur when freq and duration decrease by 2/3 of reg training load
- 70% VO2 max training sufficient to mainting max aerobic capacity
