Overtraining

Question 1

Causes of Overtraining
* Can result from any of: excessive ______ , excessive ______ , excessive __________.

Answer 1

Frequency, Volume, Intensity

Question 2

Physiological Signs of overturning

Answer 2

– Decreased performance
– Longer recovery time and soreness (cortisol suppressing repair)
– Increased exercise HR * Use a HR monitor
– Increased resting BP & HR
– Insomnia (from altered hormones)

Question 3

Psychological Signs of overtraining

Answer 3

– Personality changes
* Irritability
* Reduced motivation

Question 4

Immunological Signs of overtraining

Answer 4

– Slow healing of muscle soreness
* Suppressedimmunefunction
* ↓circulatinganabolichormones that rebuild the muscle plus elevated cortisol
– Increased illness symptoms * Swelling of lymph nodes * Runny nose
– Etc.

Question 5

____________ overtraining is more likely to occur and is more detrimental to health
– Why? (think of the all the body systems involved)

Answer 5

Aerobic

Question 6

Confirming over training: (hint 3 hormone levels)

Answer 6

Lower circulating testosterone
Lower circulating growth hormone
Elevated circulating cortisol

Question 7

Confirming overtraining: muscle

Answer 7

Muscle Damage/breakdown
– Elevated CK (creatine kinase) in urine

Question 8

Explain the physiology of Overtraining?

Answer 8

Overtraining: We are stressing our bodies beyond what we can adapt to
– Catabolism is now exceeding anabolism –> break down is exceeding build up causing decrease in performance, health.

Can result from any of:
– Excessive frequency
– Excessive volume
– Excessive intensity of training***
* Why is this one most important?
B/C OVERTRAINING HAPPENS OVER TIME

Question 9

Explain (using specific examples) how someone with no access to expensive equipment can determine if an athlete is overtraining

Answer 9

Physiological Signs
– Decreased performance
– Longer recovery time and soreness (cortisol suppressing repair)
– Insomnia (from altered hormones)

Psychological Signs – Personality changes
* Irritability
* Reduced motivation

Immunological Signs
– Slow healing of muscle soreness
* Suppressedimmunefunction
* ↓circulatinganabolichormones that rebuild the muscle plus elevated cortisol
– Increased illness symptoms * Swelling of lymph nodes * Runny nose
– Etc.

Question 10

List and explain four (4) specific biomarkers (found in blood, saliva or urine) that exercise physiologists can measure to identify if an athlete may be overtraining. How would the physiologists know if the biomarkers are high or low?

Answer 10

Biomarkers to confirm over training:

1. • Lower circulating testosterone – Produced?
     – Role?
     – Why is it low?
2. • Lower circulating growth hormone
     – Produced?
     – Role?
     – Why is it low?
3. • Elevated circulating cortisol – Produced?
     – Role?
     – Why is it high? Why is this bad?
4. Muscle Damage/breakdown
   – Elevated CK (creatine kinase) in urine
   * Explain

Question 11

• Explain two strategies you can use to help prevent/minimize overtraining when training a high level athlete?

Answer 11

1. Tapering
   – Reducing training intensity and volume leading up to competition
   * Beginning 5-7 days prior
2. Periodization
   – Yearly plan
   * Train differently throughout
   the year
   * Constantly adjust training volume and intensity
   – Elite athletes can be over motivated!!
   **Remember: Athletes Need Rest!!