what is the overload prinicple and overtraining?
we are limited to how much and how fast our body can adapt
if we try to change our body too fast, our body will fight back
what is the difference between the 3 training stages?
1) training = healh benefits
- stronger bones, reduced BP and body fat
2) overloading = performance benefits
- ex: increased VO2
3) overtaining = health and performance decrements
- athletr will start going backwards and endurance times may get slower
what is overloading?
we are stressing out bodies, but we can adapt
a good thing
what is overreaching?
brief period of overload above ability to adapt
should onyl do for 2 weeks max
what is overtraining?
streeing our bodies beyond what we can adapt to
- catabolism is exceeding anabolism = more tissue breakdown from all the training than rebuilding of the tissue
what are the causes of overtraining?
excessive frequency
excessive volume
excessive intensity of training
how can a personal trainer tell physiologically if somebody they are training is overtraining?
physiological signs:
- decreased performance
- longer recovery time ans soreness
- chronic fatigue
- increased resting BP and HR due to variations of hormones inside body
- insomnia
how can a personal training tell changes in psychological signs of overtraining?
personality changes
- irritability
- reduced motivation
how can a personal trainer tell immunological signs if somebody they are training is overtraining?
slow healing of muscle soreness
- suppressed immune function
- lower circulating anabolic hormones
increased illness symptoms
- to prevent us from getting even sicker than you alrerady are
why does heart rate elevate during overtraining for doing the same amount of work?
body is working harder to do the same about of work
is aerobic and anaerobic overtraining similar? why?
aerobic overtraining is more likely and more detrimental to health because so many systems are engaged during training programs
what hormomes confirm overtraining and why?
lower circulating testosterone and growth hormone
- low because it’s taking out so rapidly from the tissue so it’s circulating so quickly
elevated circulating cortisol
why do take off season blood/saliva samples?
to compre since they should not be in overtrained state
- if one is high, could mean that they were stressed for a short time = fine
how does urine testing confirm overtraining with muscles?
muscle wasting
- elevated creatine kinase indicates lots of muscle
- elevated urea = body metabolizing too much protein
how does immune fuction confirm overtraining?
decreased white blood cell
decreased immunoglobins
how can we prevent overtraining?
1) tapering
- reducing trainign intensity and volume leading up to competition
2) periodization
- manipulating training load throughout year in order to have rest or reduced training
