overtraining Flashcards

1
Q

what is the overload prinicple and overtraining?

A

we are limited to how much and how fast our body can adapt

if we try to change our body too fast, our body will fight back

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2
Q

what is the difference between the 3 training stages?

A

1) training = healh benefits
- stronger bones, reduced BP and body fat
2) overloading = performance benefits
- ex: increased VO2
3) overtaining = health and performance decrements
- athletr will start going backwards and endurance times may get slower

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3
Q

what is overloading?

A

we are stressing out bodies, but we can adapt

a good thing

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4
Q

what is overreaching?

A

brief period of overload above ability to adapt

should onyl do for 2 weeks max

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5
Q

what is overtraining?

A

streeing our bodies beyond what we can adapt to

  • catabolism is exceeding anabolism = more tissue breakdown from all the training than rebuilding of the tissue
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6
Q

what are the causes of overtraining?

A

excessive frequency

excessive volume

excessive intensity of training

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7
Q

how can a personal trainer tell physiologically if somebody they are training is overtraining?

A

physiological signs:

  • decreased performance
  • longer recovery time ans soreness
  • chronic fatigue
  • increased resting BP and HR due to variations of hormones inside body
  • insomnia
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8
Q

how can a personal training tell changes in psychological signs of overtraining?

A

personality changes

  • irritability
  • reduced motivation
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9
Q

how can a personal trainer tell immunological signs if somebody they are training is overtraining?

A

slow healing of muscle soreness

  • suppressed immune function
  • lower circulating anabolic hormones

increased illness symptoms

  • to prevent us from getting even sicker than you alrerady are
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10
Q

why does heart rate elevate during overtraining for doing the same amount of work?

A

body is working harder to do the same about of work

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11
Q

is aerobic and anaerobic overtraining similar? why?

A

aerobic overtraining is more likely and more detrimental to health because so many systems are engaged during training programs

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12
Q

what hormomes confirm overtraining and why?

A

lower circulating testosterone and growth hormone

  • low because it’s taking out so rapidly from the tissue so it’s circulating so quickly

elevated circulating cortisol

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13
Q

why do take off season blood/saliva samples?

A

to compre since they should not be in overtrained state

  • if one is high, could mean that they were stressed for a short time = fine
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14
Q

how does urine testing confirm overtraining with muscles?

A

muscle wasting

  • elevated creatine kinase indicates lots of muscle
  • elevated urea = body metabolizing too much protein
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15
Q

how does immune fuction confirm overtraining?

A

decreased white blood cell

decreased immunoglobins

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16
Q

how can we prevent overtraining?

A

1) tapering
- reducing trainign intensity and volume leading up to competition
2) periodization
- manipulating training load throughout year in order to have rest or reduced training