Day 5 Signs of Overtraining

1. Day 5 Signs of Overtraining Methods to deal with Injuries, faults and environment issues. Treatment options for these issues

2. Signs of Over-trainingMovement coordination symptoms • Increased incidence of disturbances in movement (the re-appearance of faults that seemed to have been overcome, cramp, inhibitions, insecurity) • Disturbances in rhythm and flow of movement • Lack of ability to concentrate • Reduced power of differentiation and correction

3. Conditioning symptoms: • Diminished powers of endurance, strength, speed. Increase in recovery time, loss of 'sparkle' (competitive qualities) • Reduced readiness for action, fear of competition, giving-up in face of difficult situations, especially at the finish

4. Conditioning symptoms: • Confusion in competition, departure from usual tactics • Susceptibility to demoralizing influences before and during competition • Increasing tendency to abandon the struggle

5. Psychological symptoms: • Increased irritability, obstinacy, tendency to hysteria, grumbling, defiance, increased quarrelsomeness, avoidance of contact with coach and colleagues • Over sensitivity to criticism, or increasing indolence, poor incentive, dullness, hallucination, anxiety, depression, melancholy, insecurity

6. Causes of Over-Training • Recovery is neglected (mistakes in the build-up of training cycles, inadequate use of general exercise sessions for recovery) • Inappropriate increase in frequency of training or extent of loading or density of loading • Demands are increased too quickly, so that adaptation cannot be consolidated • Too rapid increase of loading after forced breaks (injuries, illness)

7. Causes of Over-Training • Too great an extent of loadings of maximum and sub-maximum intensity • Too high an intensity of duration loadings in endurance training • Excessive and forced technical schooling in complicated courses of movement without adequate recovery • Excess of competitions with maximum demands, combined with frequent disturbance of the daily routine and insufficient training • Excessive bias of training methods and units

8. Factors Reducing Performance Life Style: • Inadequate sleep, irregular routine by day • Use of alcohol and nicotine • Excess of caffeine • Bad living conditions (noise, overcrowding, inadequate light, etc.) • Over stimulating company

9. Factors Reducing Performance Life Style: • Lack of free time or inability to make good use of free time (no relaxation) • Nutritional deficiencies (lack of vitamins) • Rush and hurry • Frequent necessity to adjust body-weight • Taking on more stresses when already at capacity

10. Environment: • Over burdening with family duties • Tensions within family (parents, husband, wife) • Difficulties in personal relationships • Dissatisfaction with career, studies, school

11. Environment • Bad assessment and marks in school, in studies, etc • Conflict of attitudes to sport (family, superiors) • Excess of stimuli (TV, cinema) • Increased burden in one area of environment (e.g. final exams, A levels)

12. Health Upsets: • Feverish colds, stomach or intestinal upsets • Chronic illnesses • After effect of infectious illness • Seasonal allergies • Lack of food/nutrients to sustain activity

13. Methods of icing an injury • Traditional ice pack: • Ice bag should have as much air removed from inside to allow for largest amount of contact to occur. • Place a moist paper towel between bag and skin • Should be wrapped onto the injury site. • Use the rice principle • Should stay on the body for at least 20 - 25 minutes

14. Traditional ice pack: • Pros: • Easiest method to use • Most people have a plastic bag and ice cubes • Athlete does not have to remember to do anything during the treatment • Most practical time commitment • Cons: • Does not treat "all" of the injury only that which is in contact with the bag • Can drip and make a mess • Makes the athlete be immobile for a period of time • Athletes may not ice on a regular basis due to time commitment

15. Ice Immersion • Use of a pail, tub, bucket or old cooler to hold a mixture of both ice and water. • Treatment time will last only 10 minutes • Can use an old sock for finger or toes to lessen the effects of the cold • Can start with luke-warm water and then add ice cubes to gradually decrease the temp of the treatment

16. Ice Immersion • Pros: • Large areas of treatment with the extremities • Shorter treatment time and commitment • Highly effective • Deep penetration of injured tissue 2” around entire joint • Cons: • Can not be used on all areas of the body • Intense sensation during icing event, may be too cold for some individuals to endure the "pain" • The icing bucket may not be available • Have to prepare the treatment

17. Contrast bath • The use of both heat and ice during a treatment • There are five treatment segments lasting five minutes each • Ice, heat, ice, heat, ice • You begin and end with the icing component

18. Contrast bath • Pros: • Provides a mechanical messaging effect of the injury • Help move out old or damaged blood cells • Provides benefits of both treatment modalities • Cons: • Athlete must think about and watch the time during the treatment • Athlete could not perform the treatment correctly due to nature of the treatment • Treatment may be used too early in the injury cycle

19. Five major sensation of ice • Cold = Initial sensation being felt by the nerve ending • Aching = Physiological change occurring in the blood vessels with the body quickly increasing blood flow and then stunting the same blood flow from the injury site.

20. Immediate care of athletic injuriesHeat or Ice? Tissue Response to Injury: (active process for 48-72 hrs.) a.) Ruptured capillaries and hemorrhage b.) Increased metabolic rate to affected area c.) Increased fluid to area creating edema and swelling d.) Pain due damaged nerve fibers and compression of fibers e.) Muscle spasm in an attempt to splint or protect the injured area

21. Immediate care of athletic injuriesHeat or Ice? Effects of Heat and Cold Circulation - blood flow &fluid increasedecrease Metabolism - need for oxygen increasedecrease Pain- sensation decreasedecrease Muscle spasm decrease decrease Depth of penetration shallowdeep 1.5 -2"

22. Five major sensation of ice • Burning = The nerve endings are working extremely hard to process the rapidly changing impulses. • Pain = The ice is causing a discomforting feeling with the nerve endings. • Numbness = The nerve ending have had their sensory capabilities dramatically diminished and the blood vessels are at a point of occulation (a very low level of blood flow)

23. Heat Illnesses Complaints athletes may give leading to the suspicion of heat illness: • Light headed or feeling dizzy • Nausea or the act of vomiting • Weakness while standing or a postural change • Muscle spasms or cramps

24. Heat Illnesses Types of heat illnesses Heat cramps • S&S = painful spasms of the voluntary muscles (usually the calf or abdomen) • Treatment: While stretching the spasm apply direct pressure to area, fluid replacement, rest and shade

25. Heat Illnesses Types of heat illnesses Heat Exhaustion • Causes = sweating, dehydration mineral deficiency • S&S = moist skin, victim is tired and may appear glassy- eyed, near normal body temperature, strong but rapid pulse, cramping, nausea or vomiting, hyperventilation, confusion and restlessness • Treatment: Move to cool place, remove clothing, lower the body temperature (ice towels, water, fans. Air conditioning etc), give fluids if cooperative, transport to hospital if dramatic improve is not noticed is a short period of time.

26. Heat Illnesses Types of heat illnesses Heat Stroke • Causes = stopping of sweating process, shock and cell death due to overexertion, water and electrolyte depletion • S&S = Dry, red hot skin, body temperature is high ( 105 or higher) shallow respiration, possible unconsciousness • Treatment: cool victim as rapidly and efficiently as possible, move the victim to a cool area, remove clothing, lower the body temperature (ice towels, water, fans. Air conditioning etc), call 911

27. Relative Humidity Awareness