individual adaptations to training
A person's rate of adaptation and response to training is genetically limited and cannot be forced beyond his or her body's capacity for development. Each individual responds differently to the same training stress.
optimizing training
Principle of progressive overload
-All well-designed training programs incorporate this principle
Balance between: volume and intensity
Must determine optimal training stimulus
Principle of periodization
undertraining
type of training an athlete would undertake between competitive seasons or during active rest
acute overload
the athlete is stressing the body to the extent necessary to improve physiological function and performance
overreaching
brief period of heavy overload without adequate recovery
overtraining
point at which an athlete experiences physiological maladaptations and chronic performance decrements
Leads to overtraining syndrome
excessive training
Definition:
Training that is well above what is needed for peak performance, but does not strictly meet the criteria for either overreaching or overtraining
Volume and/or intensity of training are increased to extreme levels
"more is better" philosophy
Hi
training intensity
High-intensity, low-volume
increase muscular strength
Resistance training
increase total body speed & anaerobic capacity
High-intensity interval training
Low-intensity, high-volume
improves oxygen transport & oxidative metabolic systems
increase aerobic c
training models key points
Optimal training involves following a model that incorporates the principles of periodization
Excessive training is training that is done with an unnecessarily high volume or intensity with little or no additional improvements in conditioning or performan
overreaching 2
Systematic attempt to intentionally overstress the body
Brief decrements in performance occur, followed by increased physiological function and improved performance
Critical phase of training
Leading to:
1. improved physiological function and performance
overtraining 2
Unexplained decline in performance and physiological function
Can occur with each of the major forms of training (resistance, anaerobic, aerobic)
Cannot be remedied by a few days of reduced training, rest, or dietary manipulation
symptoms of overtraining syndrome
1. Decline in physical performance
2. Sense of a loss in muscular strength, coordination, and work capacity
Change in appetite
Body weight loss
Sleep disturbances
Irritability, restlessness, excitability, anxiousness
Loss of motivation and vigor
Lack of m
possible causes of overtraining
Symptoms similar to clinical depression
Complex combination of emotional & physiological factors
*Emotional
Sudden ? in anxiety
Emotional demands of competition
Desire to win
Fear of failure
Unrealistically high goals
*Physiological
Not fully understood
A
sympathetic overtraining
Increased resting heart rate
Increased blood pressure
Loss of appetite
Decreased body mass
Sleep disturbances
Emotional instability
Elevated basal metabolic rate
high intensity overload
parasympathetic overtraining
Early onset of fatigue
Decreased resting heart rate
Rapid heart rate recovery after exercise
Decreased resting blood pressure
high volume overload
hormonal responses to intensified training
Testosterone/cortisol ratio
Regulates anabolic processes in recovery
? testosterone / ? cortisol
May lead to more protein catabolism than anabolism
Most research in endurance athletes
Intensity-related overtraining does not appear to alter resting hormona
predicting overtraining
No preliminary symptoms warn athletes that they are on the verge of becoming overtrained
Increase in oxygen consumption (though impractical for coach to measure)
heart rate response to standard bout of work
Declines in performance
treatment of overtraining
Marked reduction in training intensity or complete rest
Counseling
prevention of overtraining
Follow periodization training procedures
Alternating easy, moderate, & hard periods of training
As a rule:
1 or 2 days of intense training should be followed by equal number of easy training days
1 0r 2 weeks of hard training should be followed by a week
overtraining key points
Overtraining stresses the body beyond its capacity to adapt, decreasing performance and physiological capacity
Symptoms of overtraining can vary; many can accompany regular training, which makes prevention or diagnosis difficult
Possible explanations for
tapering
Tapering for competition involves a reduction in training intensity and volume. This reduction allows your body to repair itself and restore its energy reserves to prepare you for your best performance.
effects of tapering
Muscular strength
Allows time for muscle repair
Energy reserves are
No loss of VO2max occurs
May increase economy
Lower VO2submax
Performance increases (especially in swimmers)
tapering for peak performance
decreasing training intensity and volume before a competition increasing strength, power, and performance capacity
Optimal duration of the taper is 4 - 28 days or longer and is dependent on the sport, event, and the athlete's needs
Muscular strength incre
detraining
Partial or complete loss of training-induced adaptations in response to cessation of training or a substantial decrease in training load
loss of muscle strength and power
decrease in muscular endurance
loss of speed, agility, and flexibility
decrease in c
loss of muscular strength
Muscle atrophy caused by a decrease in muscle mass and water content
Changes in the rate of muscle protein synthesis ( ) and degradation ( increase )
Decreased neurological stimulation with a disruption in normal fiber recruitment
Inability to activate so
loss of muscular endurance
Decreased performance may be related to losses in cardiorespiratory endurance
Decreased oxidative enzyme activity
glycolytic enzymes remain unchanged with up to 4 weeks of detraining
Decreased muscle glycogen content
Disturbed acid-base balance
increased
loss of cardiorespiratory endurance
20 days of bed rest led to:
increase in submaximal heart rate
25% decrease in submaximal stroke volume
25% decrease in maximal cardiac output
27% decrease in VO2max
Changes are likely associated with a decrease plasma volume
preventing losses in cardiorespiratory endurance
Losses are significant only when frequency and duration are reduced by two-thirds of the regular training load
Training intensity plays more crucial role in maintaining aerobic power during periods of reduced training
You can prevent rapid losses in cardi
detraining key points
Detraining is the partial or complete reversal of training-induced adaptations in response to cessation of training or a substantial decrease in the training load
Detraining causes muscle atrophy and losses in muscle strength and power
Muscular endurance