Module 10 - Overtraining/Travel with Athletes Flashcards
What is overreaching in sport?
- Accumulation of stress
- short-term decrement in performance
- With/without physiological/psychological maladaptation
- Restoration may take several days to weeks
What is overtraining in sport?
- Accumulation of stress
- Long-term decrement in performance
- with/without physiological/psychological maladaptation
- Restoration may take several weeks to months
How often does overtraining occur?
- 60-64% of elite runners at least once in their life
how many of the Australian Swimming team members had overtraining following training and national competition?
- 21%
How many of the Indian basketball team had overtraining following a 6-week training period?
- 33%
How many soccer players have overtraining syndrome following the competitive season?
- 50%
Compare Overtraining and Overreaching
- Two points on a spectrum
- Overreaching: rapid recovery (2-3 weeks)
- Overtraining: slow recovery (weeks to months)
How is Overtraining diagnosed?
- Diagnosis of exclusion
- Often Delayed
What are the symptoms of Overtraining Syndrome?
Subjective
- Psychological evaluation
- fatigue rating
- mood state
Perceived Exertion
What happens to the muscle fatigue rating from overtraining syndrome?
- increase despite recovery time
What happens to the mood state from overtraining syndrome?
- Decrease positive
- Increased negative
What are the Signs of overtraining syndrome?
- Heart rate increased during sub-max load
- HRmax decreased
- Time to exhaustion decreased
- Power during max effort decreased
What are some cardiovascular factors from overtraining?
- Increased or Decreased resting morning heart rate
- Individual variation
What are some weight and nutrition signs for overtraining syndrome?
- Increased or decreased more than normal
- Individual variation
What are the investigations done when looking at overtraining syndrome?
- No direct tests
- Exclusionary tests
- Profile of mood states (POMS)
What is the mood state profile for overtraining syndrome?
- Increased negative moods
- Decreased positive moods
When is performance testing useful for identifying overtraining syndrome?
- If baseline data is available
- If testing is reproducible
What type of performance test is useful for identifying overtraining syndrome? What test is not useful?
Useful
- Time-to-exhaustion: shows the greatest difference
Not Useful
- Submaximal tests: not helpful
What is useful for performance testing when attempting to identify overtraining syndrome?
- Indexes of training sessions from coaches
What do you look for when attempting to diagnose performance fatigue?
- Unexplainable underperformance
- persistent fatigue
- increased sense of effort in training
- Sleep disorders
What are some confounding diseases that need to be excluded for a proper diagnosis of overtraining syndrome? (12)
- Anaemia
- Epstein Barr Virus
- Other Infections Diseases
- Muscle Damage
- Lyme Disease
- Endocrinological diseases (diabetes, thyroid, adrenal gland)
- Injury (musculoskeletal system)
- Cardiological symptoms
- Adult-onset asthma
- Allergies
- Major Disorders of feeding behaviour
- Biological abnormalities
What training modifications should you look for if there is performance fatigue?
Increase
- Volume (>5%)
- Intensity (significantly)
- Number of Competitions
- Exposure to environmental stressors
What non-physical confounding factors could contribute to performance fatigue?
- Psychological Signs
- Social Factors
- Time zone travels
What is the recommendation for preventing overtraining?
- Sleep
- Rest
- Nutrition
- Reduce non-training stress
What are the Internal Risk factors for Overtraining?
- General Health
- General Nutrition
- Mood State
- Personality (Type A) stressors
- Hereditary Physiologic Factors
What are some external risk factors for overtraining?
- Intensity of training
- Volume of training
- Social, economic and psychological stressors
- Training history
- Environmental conditions
- time of year
- food intake
- sleep
- Infections
- Medications, alcohol, tobacco, substances
- Travel
Describe how an athlete can use a journal to prevent overtraining
Keep Track of:
- Training Details
- Comments on training
- Well-being rating
- Causes of stress
- Illness, injury, menstruation
What is the proper treatment for overtraining?
- Early Diagnosis
- Rest
What kind of rest is suggested for the treatment of overtraining?
- light and short: unrelated activity
- Monitoring
- Typically 6-12 weeks
What is important for the treatment of overtraining regarding athletes, coaches, and health care providers?
Collaboration is Key
What does collaboration between athletes, coaches, and healthcare providers for treating overtraining look like?
Athlete
- Report Symptoms
- Self-monitor
Coach
- Monitoring
- Modifying Training
Physician
- Aid in Diagnosis
- Rule out other conditions
Dietician
- Manage nutrition
What is Jet Lag?
- physiologic adaptations due to change in a new time zone
Why does Jet Lag happen?
- Consequences of Circadian desynchronization
How fast does jet lag resolve?
- 1 day per time zone
What does jet lag feature?
- Gastrointestinal disturbance (heartburn, indigestion, diarrhea)
- Sleep disturbance
- Intermittent Fatigue
- Impaired Concentration
What is Travel Fatigue?
- Accumulation of physiologic, psychologic, and environmental factors from travel
- Reduces athlete’s capacity to recover and perform
How do Jet lag and travel fatigue differ?
Jet Lag
- due to change in time zone
Travel Fatigue
- accumulation of travel factors over a season
What are the features of Travel Fatigue?
- Persistent Fatigue
- Recurrent Illness
- Changes in behaviour and mood
- Loss of motivation
What are the Symptoms of Jet Lag?
- Tired during daytime
- Sleepless at night
- Waking during night
- Low concentration/motivation
- Decreased mental/physical performance
- Headaches/Irritability
- Loss of appetite
- General bowel irregularities
What is recommended for preventing jet lag prior to journey?
- Plan journey in advance: evening flights traveling East
- Layover advantageous > 10 time zones
- Plan documentation, inoculations, visas
- Adjust training towards destination time zone 7 days prior to departure
What recommendations are there for preventing Jet lag during the flight?
- Eat on the destination schedule
- Eyeshades/earplugs/noise-cancelling devices
- Bring Fibre
- Hydrate
- Avoid Tea, Coffee, and Alcohol
- Sleep according to destination
What aircraft qualities can affect passenger discomfort?
- Cabin Pressure
- Humidity
- Engine Noise
What aircraft should you take if its available?
- 787
What are the recommendations for preventing jet lag on reaching the destination?
- Relax: non-alcohol drink
- Take Shower
- Brief naps
- Schedule light therapy, light avoidance
- Melatonin-under guidance of MD
- 1-2d hypnotic medication under guidance of MD
What are the recommendations for general sleep hygiene?
- Quiet, dark, comfortable temperature
- Avoid Caffeine, alcohol and nicotine
- Light bedtime snack
- Bedroom for sleep and intimate activity only
- Electronic devices interfere with sleep
What are the recommendations for napping?
- 20-30min
- Eyeshades/Ear-plugs
- Caffeine (50-200mg) before or after
