Sport, Exercise and Health Science

1. Sport, Exercise and Health Science Option A: Optimizing Physiological Performance

2. 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

3. A.1 Training

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

5. 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

6. 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

7. 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

8. 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?

9. 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) Due: Friday Sept. 6th

10. 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)

11. 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

12. 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

13. Interval Training • Involves bouts of high/maximal intensity work interspersed with low intensity recovery exercise • Used with many different cardiovascular exercise

14. 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

15. 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

16. 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

17. Cross-Training • Involves using different training techniques with the goal of improving overall performance • Make use of some or all training methods

18. 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.

19. Overtraining Syndrome • Symptoms of overtraining usually referred to as the overtraining syndrome • Symptoms usually highly individualized and tough to diagnose

20. 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 (5thed)

21. Video Clip- Triathlete

22. 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

23. 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

24. 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

25. 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.

26. 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

27. High School Athletes

28. 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.

29. Periodization

30. 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

31. Periodization Stages • If completed during one year we call it a single periodized year • Stages: • Preparatory Period • Competition Period • Transition Period

32. 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

33. 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

34. 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

35. 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

36. 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

37. Extension Assignment • Course Companion- Self Study Questions pg. 173 • Complete the following questions • #4 & #6 • Data Based Question pg. 174 • Complete Questions 1-4