Overtraining Flashcards
GAS
General Adaptation Syndrome (GAS)
Phase 1) Shock: perturbations from homeostasis
Phase 2) Resistance: recovery and healing, inflammatory process
Phase 3) Supercompensation: stimulus accommodation
Fatigue continuum
- any reduction in force generating capacity of neuromuscular system
- occurs in all types of physical activity
- continuum may be imperceptible to severe
- contain both metabolic & non-metabolic factors
Causes of under-performance
- acute fatigue during and post-exercise
- glycogen depletion, time dependent recovery and is very fast to recover glycogen stores
- DOMS, slower recovery, few days up to over a week
- Illness, could possibly damage muscle?
- exercise-induced anemia, related to low iron count
- Nutritional factors: malnutrition
Problems with overtraining
- decreases performance
- decreases health
- increase injury/illness susceptibility
- both musculoskeletal and cardiovascular (cardiac tissue scarring from high volume endurance exercise)
- major factor: EXERCISE LOADING
Quantify loading: External loading
- Exercise frequency
- Type
- Duration
- Intensity
Quantify loading: Internal loading
- Physiological response
- HR
- Muscle activation
- RPE
Why is duration (volume) - intensity relationship non-linear inverse?
- Sources of ATP re-synthesis
- Slow (unlimited) to fast (limited)
What is FOR, NFOR, OTS?
- FOR: functional over reach
- NFOR: non-functional over reach
- OTS: overtraining syndrome
Define over-reaching
- accumulation of training and/or non-training stress resulting in short-term decrement in performance capacity
- with or without symptoms
- several days to months
Define FOR
- intentional period of intensified training
- objective set up for supercompensation
- requires adequate work to rest cycles
- can decrease performance
- days to weeks
Define NFOR
- evolves from FOR
- cause: sustained intensified training
- results in stagnation to decreased performance
- sustaining signs and symptoms even with rest
- longer recovery time
- weeks to months
Define OTS
- sustained signs and symptoms with long periods of recovery
- sum of multiple life stresses
- results from excessive training, sleep loss, environmental stressors, occupation, living situation, relationships
Causes of overtraining
- competitive events, excessive number in off-season or supplemental training
- limited recovery time
- prolonged intense training with high volume
- negative energy balance from poor nutrition
- training while ill
- psychological stress
Assessing OTS
1) Athlete history
2) Rule out existing illnesses
3) Define performance changes
4) Eval other triggers
Signs & Symptoms of OTS
- fatigue, unexpected effort perception during training
- under-performance in training
- frequent minor infections
- prolonged muscle soreness and stiffness
- psychological changes, mood, depression
- bad sleep
- changes in eating patterns
Physiological mechanisms
Increased parasympathetic drive or decrease sympathetic activation
- lower resting HR
Exercise
- maximal HR decreased
- lactate level decreased
- glucose and FFA usage decreased
- no change to resting hormonal levels
- max exercise testing: decreased GH and ACTH response
Over-reaching study Nieman 2018
Fatigue was worst on the First Recovery day
Increased Immune response Post-Exercise
11 Immune Proteins elevated
Pincivero et al
1999
Longer Rest group maintained Peak Torque
Short Rest group got fatigued by Set 3
Senna et al: Bench & cable fly
Bench Press 3-5 min Rest is best Machine Fly 2 min Rest or more Only 1 min Rest was different from the other Rest times
Meeusen et al 2013: OT vs OR
OT vs OR
The difference is the Period of Time to Recover
OTS cannot be determined by just looking at Training
Use a Checklist for diagnosis
Avoiding OTS
- maintain energy balance
- maintain adequate CHO intake to match activity level
- avoid dehydration
- consume CHO and fluids during and after training
- anti-oxidant supplementation
Prevent OTS strat
- monitor volume and intensity
- emphasize recovery
- structured training
- improve perceptual awareness
