Overtraining Flashcards
1
Q
GAS
A
General Adaptation Syndrome (GAS)
Phase 1) Shock: perturbations from homeostasis
Phase 2) Resistance: recovery and healing, inflammatory process
Phase 3) Supercompensation: stimulus accommodation
2
Q
Fatigue continuum
A
- 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
3
Q
Causes of under-performance
A
- 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
4
Q
Problems with overtraining
A
- decreases performance
- decreases health
- increase injury/illness susceptibility
- both musculoskeletal and cardiovascular (cardiac tissue scarring from high volume endurance exercise)
- major factor: EXERCISE LOADING
5
Q
Quantify loading: External loading
A
- Exercise frequency
- Type
- Duration
- Intensity
6
Q
Quantify loading: Internal loading
A
- Physiological response
- HR
- Muscle activation
- RPE
7
Q
Why is duration (volume) - intensity relationship non-linear inverse?
A
- Sources of ATP re-synthesis
- Slow (unlimited) to fast (limited)
8
Q
What is FOR, NFOR, OTS?
A
- FOR: functional over reach
- NFOR: non-functional over reach
- OTS: overtraining syndrome
9
Q
Define over-reaching
A
- accumulation of training and/or non-training stress resulting in short-term decrement in performance capacity
- with or without symptoms
- several days to months
10
Q
Define FOR
A
- intentional period of intensified training
- objective set up for supercompensation
- requires adequate work to rest cycles
- can decrease performance
- days to weeks
11
Q
Define NFOR
A
- 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
12
Q
Define OTS
A
- 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
13
Q
Causes of overtraining
A
- 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
14
Q
Assessing OTS
A
1) Athlete history
2) Rule out existing illnesses
3) Define performance changes
4) Eval other triggers
15
Q
Signs & Symptoms of OTS
A
- 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
