Lecture 14 - Training for Sport Flashcards

1
Q

what is positive stress

A

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

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2
Q

how is the rate of an individuals adaptation genetically limited

A
  • 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)
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3
Q

under vs overtraining

A

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

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4
Q

why must we consider progressive overload to optimize training adaptations

A
  • by progressively increasing stimulus as body continually adapts
  • stimulates continuous improvements
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5
Q

acute overload vs overreaching

A

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)

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6
Q

training volume and intensity should be _______

A

inversely related and sport specific
- if volume inc. then intensity should dec and vice versa
- inc intensity and inc volume = negative effects

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7
Q

characteristics of periodization of training

A
  • 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
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8
Q

symptoms of overtraining syndrome

A
  • 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
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9
Q

characteristics of overtraining syndrom

A
  • highly individualized, subjective
  • can be intensity or volume related
  • impacted by psychological factors and physiological factors
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10
Q

psychological and physiological factors of Overtraining syndrome

A

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

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11
Q

endocrine responses to overtraining syndrome

A
  • 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
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12
Q

neural (that lead to endocrine) responses with overtraining syndrom

A

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

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13
Q

immune response with overtraining syndrome

A
  • 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)
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14
Q

how can overtraining affect an immunocomprimized person

A

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

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15
Q

how do we predict overtraining syndrome

A
  • 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
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16
Q

treatment and prevention of overtraining

A

Tx
- reduced intensity or rest
- counseling to deal with stress
Prev
- periodization training
- adequate caloric (especially carb) intake

17
Q

what is tapering

A

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

18
Q

tapering results in _______

A

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

19
Q

detraining

A

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

20
Q

detraining is caused by which extrinsic factor and it causes which intrinsic factors

A

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

21
Q

cardiorespiratory losses associated with detraining

A
  • 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
22
Q

how much activity is needed to prevent losses in physical conditioning

A
  • losses occur when freq and duration decrease by 2/3 of reg training load
  • 70% VO2 max training sufficient to mainting max aerobic capacity