Sport, Exercise and Health Science

Option A: Optimizing Physiological Performance

Sub-Units

• A.1- Training– Types of training, Effects, Periodization

• A.2- Environmental Factors and Physical Performance– Hot and Cold Environments and the Bodies Resppnse

• A.3- Non-Nutritional Ergogenic Aids– PED’s

A.1 Training

Training

• Training is performing exercise in an organized manner on a regular basis with a specific goal in mind

Overtraining

• Overtraining is when an athlete attempts to do more training than he or she is physically and/or mentally tolerate– Overtraining results in a number of symptoms that

are highly individualized

Overreaching

• Pushing the body beyond its limits for a short period of time to stimulate a training response– Sometimes referred to as transient over-training

• Some studies have shown improvements to training when sufficient recovery is allowed to occur

Undertraining

• Not providing the body with enough stimulation for performance to improve by training– Not training often enough or with too small of an

intensity to see desired changes

Overreaching Extended

• Using the computers research further the idea of overreaching– When is it benificial? How must it me setup– What are the limitations/downfalls– How does it work?

Assignment 7.1- Types of Training

• In groups of three you will research and take notes on one type of training method. Each group needs to create the following – One page handout on your training method

describing method, benefits, limitations, variances, and where best used. • Include diagrams in your handout

– A plan to run the class through a short demonstration of your particular method (8-10 minute demo)

Flexibility Training

• Systematic stretching of muscles and connective tissue– Improve range of motion • Done Using a number of different Forms

– Static Stretching – Active Stretching– Dynamic Stretching– Ballistic Stretching– Proprioceptive Neuromuscular Facilitation (PNF)

Strength and Resistance Training

• Resistance against muscle contraction to increase size, strength, and power of skeletal muscle– Resistance can be gravity, body weight , rubber

bands, weight machines, free weights• Benefits-– improved strength of muscle, tendons and

ligaments, improved joint strength, injury reduction, improved neuromuscular and cardiovascular function

Circuit Training

• Combines strength and resistance training with aerobic cardiovascular exercise– Exercises completed in a set amount of time or set

number of reps– Each exercise followed by only a short recovery

Interval Training

• Involves bouts of high/maximal intensity work interspersed with low intensity recovery exercise– Used with many different cardiovascular exercise

Plyometrics Training

• Made up of extremely fast, short, powerful movements– Used to increase speed and force of muscle

contractions – Used mainly in activities that require explosive

and forceful moves • Involve rapid stretching of a muscle followed

by a forceful shortening of the same muscle

Continuous Training

• Involves periods of exercise completed without rest– Intensity of the exercise will usually determine the

length of the session– Completed at minimum threshold intensity to

ensure aerobic adaptations

Fartlek Training

• Fartlek is Swedish for “Speed Play”– Involves a combination of interval and continuous

training• Is not regulated by durations, intensities or rest periods

but by how an athlete feels

Cross-Training

• Involves using different training techniques with the goal of improving overall performance – Make use of some or all training methods

Overtraining

• Overtraining- an unexplained decrease in performance and physiological performance following overly intense training– Can last from weeks, to months to years– Research has shown both psychological and

physiological causes

• Cannot be remedied with reduced training, rest or proper diet.

Overtraining Syndrome

• Symptoms of overtraining usually referred to as the overtraining syndrome– Symptoms usually highly individualized and tough

to diagnose

Overtraining Syndrome Symptoms

• Muscle strength, coordination and exercise capacity• Change in appetite• Body weight loss• Sleep disturbances• Irritability, restlessness, excitability, anxiousness• Loss of motivation and vigor• Lack of mental concentration• Feeling of depression• Lack of appreciation of things

» Sources: Kenney, L, et al. Physiology of Sport and Exercise (5th ed)

Video Clip- Triathlete

Causes of Overtraining

• Usually a complex combination of emotional and physiological factors– Emotional- demands of competition, desire to

win, fear of failure, unattainable goals– Emotional Factors can lead to the decrease in

enthusiasm• Some studies (Armstrong & VanHeest) discuss

large number of similarities between clinical depression and overtraining

Autonomic Nervous System Responses

• Changes can occur to functions of both sympathetic and parasympathetic nervous systems– Sympathetic- increased resting HR, increased BP, loss of

appetite, decreased body mass, sleep disturbances, emotional stability • Associated more with High Intensity Resistance Training

– Parasympathetic- early onset fatigue, decreased resting HR, Rapid HR recovery after exercise, decreased resting BP• Associated more with endurance athletes

Hormonal Responses to Overtraining

• Some studies have identified hormonal responses to overtraining including:– Decrease in testosterone and increase in cortisol– Higher blood concentrations of urea (breakdown of

protein)

• Many hormonal changes are also evident during high level training and overreaching and cannot be used to identify an overtrained athlete

Immunity and Overtraining

• One of most serious symptoms found in overtraining is a decrease in the bodies immune system to fight off infection– Decrease in lymphocytes and antibodies

• Some studies have shown intense exercise during infection can effect the bodies ability to fight it off.

Predicting the Overtraining Syndrome

• Overtraining can be very difficult to catch early– Most of the symptoms are not seen until athlete

has already been pushed too far.

• Can monitor individuals HR during fixed cardio activity– HR higher in overtrained state than in normal

training state

High School Athletes

What to Do?

• As a coach you have noticed that one of your athletes is showing signs of overtraining. Develop a plan to help this athlete overcome these symptoms– What would your initial move be? – Develop a long term plan (relate to how it helps

with overtraining symptoms)– What signs might you look for before you allow

that athlete to start training at a higher level.

Periodization

Periodization

• One Training Program that looks to utilize overreaching while avoiding overtraining

• Works in a cyclical load– Allows individuals to vary intensity, frequency and

duration in a structured plan– Built on the idea of developing in stages

Periodization Stages

• If completed during one year we call it a single periodized year

• Stages:– Preparatory Period– Competition Period– Transition Period

Transition (Post Season)

• Main goal of phase is to allow athletes to recover from their season– Need to recover both physically and mentally– Should require some type of exercise

• Maintain gains made throughout the year• Encourage different type of activities in novel

environments

• Transition Phase usually lasts between 3-4 weeks

Preparation (Pre-Season)

• Goal is to prepare the body for the upcoming season both physically and mentally

• Bompa (1999) recommends breaking into two phases– General Preparatory Phase- develop the athletes

basic conditioning

– Specific Preparatory Phase- Develop sport specific requirements the athlete will need for their season

Competition Phase

• Goal is to maintain fitness and technique, while improving tactical approaches– Work on sport specific skills

• Do not want to work at a level that would be detrimental to ones in season performance

Periodization Stages

• Three periodization stages are further broken down into the following:– Macrocycle- “birds eye” view of the entire year,

includes all the years phases– Mesocycle- a specific block of training. Each phase

could contain a number of mesocycles• Mesocycles are made up of microcycles

– Microcycle-weekly schedule of all training for a given week• Work towards the athletes specific training goal in a

particular phase

Planning Periodization

• Working in small groups develop and describe a periodization schedule for a sport you select– Include the following

• Choose a sport and a specific level• Breakdown the Macrocycle into the three phases (include months for

each cycle)• Describe specifically what you would work on during each of the

phases and how you would work on it (can work on more than only one thing in each phase)

• Choose one phase and develop a full weeks microcycle. Describe specific activities, durations and intensities

– Be prepared to share your plan and justify your periodization plan based on your particular sport

Extension Assignment

• Course Companion- Self Study Questions pg. 173– Complete the following questions• #4 & #6

– Data Based Question pg. 174• Complete Questions 1-4