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Overtraining, Overreaching & Under-Recovery

Overtraining, Overreaching & Under-Recovery. 1. What is overtraining? What factors are involved?. Overtraining – period of insufficient rest that is expressed in cumulative exhaustion. Physiological and psychological (can not keep up with demands). 2. What is the long term effect?. Burn out.

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Overtraining, Overreaching & Under-Recovery

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  1. Overtraining, Overreaching & Under-Recovery

  2. 1. What is overtraining? What factors are involved? • Overtraining – period of insufficient rest that is expressed in cumulative exhaustion. • Physiological and psychological (can not keep up with demands)

  3. 2. What is the long term effect? Burn out 3. List some symptoms. Overtraining symptoms: insomnia, persistent fatigue, lower capacity for exercise, appetite loss, weight loss, increased resting HR, increased injuries.

  4. 4. What is overreaching? 5. How are overtraining & overreaching similar and/or different? Temporary overtraining. Symptoms are similar but not as severe in overreaching. 6. What are some signs of overreaching? Similar to overtraining- increased resting HR, premature fatigue, decreased work capacity, increased HR during submax loads, increased thirst at night.

  5. 7. What is under-recovery? Lack of sufficient rest between training sessions. Can result from prolonged training sessions, stressful competition… 8. What can interfere with recovery? Decreased rest, stress, improper nutrition. 9. When does most recovery occur? During sleep

  6. 10. Briefly highlight the important parts of recovery. • Rest is just as important as training. • 7+hours of sleep. • Diet (pre & post training)

  7. 11. What is the role of a coach in the recovery of an athlete? • Plan a training schedule that allows rest & progression. • Periodization can be used. • Coaches must be able to recognize the signs of overtraining/overreaching. • Use overreaching sparingly. Avoid overtraining.

  8. 12. List & describe some methods & tools used for recovery. • Massage- relax and clear toxins, increases circulation. • Hot bath- increase circulation • Cold baths- decrease swelling • Contrast baths- pumps blood, speeds recovery. Feels great-refreshing • Proper warm-ups and cool downs.

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