SEHS: OPTION A – TRAINING TO OPTIMIZE PHYSIOLOGICAL PERFORMANCE

1. SEHS: OPTION A – TRAINING TO OPTIMIZE PHYSIOLOGICAL PERFORMANCE

2. Distinguish between training, overtraining and overreaching

3. Possible indications/signs of overtraining + Overtraining Sydrome (OTS) • OTS – a highly variable condition. Affects athletes significantly. Many diff signs and symtoms. Week/months to recover. • The MAIN INDICATOR that an athlete has OTS is a DECREASE IN THEIR PERFORMANCE LEVEL. • Significant because this means OTS is not spotted until it has already developed (Symptoms overlap many other illnesses and conditions – “syndrome of exclusion”) • Over 80 symptoms/features of OTS have been documented. Besides performance level drop, the main symptome include………………

4. SCHEMATIC OF TRAINING CONTINUUM ACUTE • UNDERTRAINING OVERLOADOVERREACHING OVERTRAINING • Minor physiological Positive Optimal physiological Physiological adaptations – no physiological adaptations – minor maladaptations, change in adaptations adaptations and performance performance minor performance performancedecrements improvements Zone of optimal performance ___________________________________ enhancement in competition and training

5. Resting heart rate increase (ambiguous data); sleeping heart rate increase (fewer confounding variables) • Chronic muscle soreness (different than DOMS as it is not alleviated by rest and recovery) • Reduced immune system function (occurs in many cases as do URTI but neither is an overly reliable marker) • Sleep disturbance (increase time awake and increase movement during sleep that can compromise sleep quality)

6. Continued • Fatigue – (persistent fatigue especially in endurance athletes – likely attributable to CNS: alteration in brain chemistry) and peripheral components (alterations in circulating hormone levels, changes on metabolism) • Decreased appetite – (difficult to assess how it fits into the OTS picture

7. Preventative measures (of sorts) • Alteration of the training method • Alteration of the training load

8. Describe various methods of training: each place different stresses on the body • Method types: • Flexibilty (static, active, dynamic, (full rom), ballistic , Proprioceptive neuromuscular facilitation (PNF)) • Strength and resistance (gravity/body weight, rubber bands, weight machines, free weights) • Circuit training (resistance/strength focused) • Interval training (cardio-focused) • Continuous training (no rest) • Fartlek/speed play training (“feel”) • Cross Training (potentially all of the above; strength of one method to attenuate the weaknesses of another)

9. Discuss how periodization should be organized to optimize performance and avoid overtraining and injury • Periodization – a structured, organized approach to training. • The exact structure will depend on: • The specific sport played • The performance level • The experience level • Their performance potential • Their sports calendar of events

10. Generally, Periodization is split into 3 phases • Transition Phase(Post-season) – • Following the season • 3-4 weeks • Active rest & relaxation • Preparation Phase (Pre-season) • Lasts 3-6 months • Two subdividions: • General preparatory phase • Specific preparatory phase • Competition Phase • Occurs during the athlete’s competitive season • Maintenance of training

11. Breaking down Training Phases • Macrocycle; Mesocycles; Microcycles