Overtraining, Overreaching, and Flexibility Training

• Training incorporates regular, organized exercise with a specific goal in mind.

Overtraining

• Overtraining occurs when training exceeds physical and mental capacity over a prolonged period.
• It can lead to performance decline, reduced muscular strength and coordination.
• Metabolism becomes more catabolic than anabolic.
• Overtraining can cause decreased appetite, weight loss, muscle tenderness, nausea, sleep problems, elevated heart rate, infections, and allergies.
• Recovery from overtraining can be lengthy.

Overreaching

• Overreaching is a temporary condition where the body is pushed beyond its limit for a short time to stimulate a training response.
• Can lead to improvement if followed by sufficient recovery.
• If not managed properly, overreaching can develop into overtraining.

Flexibility Training

• Flexibility Training involves stretching muscles, tendons, and ligaments to improve range of motion and reduce injury.
• Static Stretching involves holding a stretch until slight discomfort.
• Active Stretching involves holding a stretched position using the contraction of the opposing muscle.
• Dynamic Stretching involves repeated dynamic movements with a gradual increase in range.
• Passive Stretching involves using external assistance from another person or apparatus to hold a stretch.
• Ballistic Stretching involves repeated bouncing motions at the point of peak stretch.
• Proprioceptive Neuromuscular Facilitation (PNF) combines static stretching with isometric contractions, followed by relaxation and controlled passive stretching.

Strength and Resistance Training

• Strength and resistance training involves contractions increase muscle strength and size (or power).
• Uses resistance provided by gravity, air resistance, or fluids.
• Can change body shape.

Circuit Training

• Combines strength and resistance training with aerobic and cardiovascular exercises.
• Follows an easy sequence with repetitions and short recovery periods.

Interval Training

• Interval Training incorporates high maximal intensity workouts with low intensity recovery periods.
• High-intensity interval training (HIIT) is used for cardiovascular improvement.
• Intensity, duration, recovery periods, and interval repetitions are key elements of interval training.
• Allows for quicker recovery between bursts of faster pace over time.
• Increases VO2 max.

Plyometric Training

• Plyometric training consists of fast, powerful, short-duration exercises that increase speed and force of muscular contractions.
• Utilizes a rapid stretching followed by a forceful shortening of some muscles.
• Characterized by long recovery periods, low repetitions, and heavy loads.

Continuous Training

• Involves exercise without rest.
• Different intensities can be incorporated.
• Improves aerobic capacity and endurance.

Fartlek Training

• Combines interval and continuous training methods.
• Makes use of the energy system

Cross Training

• Employs different techniques with the goal of making general improvements.
• Involves mixed training approaches.

Overtraining (Symptoms)

• Changes in athletic performance.

• Alterations in resting heart rate.

• Chronic muscle soreness which can last longer if there is no recover.

• Reduced immune function and upper respiratory tract infections.

• Decreased appetite, which increases tryptophan, and then serotonin production in the brain.

• Fatigue due to escalated serotonin levels.

• Sleep disturbances, which serve as an early indicator of overtraining.

Periodization

• Periodization involves structuring and organizing training to peak at the right time.
• It is used to reduce overtraining and facilitate maintenance.

Pre-Season Phase

• Lasts for 3-6 months, focuses on development of basic fitness, physical conditioning, technical and tactical skills.
• Consists of specific preparatory exercises that are competitive and sport specific.

Competition Phase

• Training is reduced as demands are determined based on performance.
• Maintains physical condition.
• Continue improving skills and technique.
• Portecting tactical approach.

Post-Season Phase

• Involves recovery lasting 3-5 weeks.

• Exercises are continued with lower intensity and volume.

• More rest days are incorporated.

• A microcycle is a weekly program with a goal.

• A mesocycle is a specific block of training consisting of several microcycles.

• A macrocycle is a year-long program.

• Sunlight converts to chemical energy via plants and into energy.

• Food consists of carbon, hydrogen, oxygen, and nitrogen.

• Adenosine triphosphate (ATP) stores energy needed for muscle contraction.

• About 20% of energy is used efficiently, while 80% is released as heat.

• Heat is needed to maintain a core temperature of 37 ± 0.5 degrees.

Heat Transfer

• Conduction transfers heat through direct contact.
• Convection transfers heat through liquid, gas, or air over the skin.
• Evaporation transfers heat through the conversion of sweat to vapor.
• Radiation transfers heat through electromagnetic waves.

Humidity

• Sweat evaporation is influenced by moisture in the air.
• Dry air receives vaporized sweat faster.

Wind

• Minimal air movement causes the air near the skin to warm by convection.
• When air warms by convection, it slows heat loss.
• Increased wind accelerates heat loss.

Sweat

• The amount of sweat depends on temperature and activity level.
• Sweat is formed through filtration of plasma by sweat glands.
• Depends on the density and number of sweat glands.
• Evaporation cools the body down.

During Prolonged Exercise in Heat

• Increased sweating.
• Cardiovascular drift.
• Reduced muscle blood flow due to increased glycogen breakdown and higher levels of blood and muscle lactate.

Heat Cramp

• Intense prolong in heat
• Muscle fatigue.
• Sodium loss.
• Spasms.
• Low serum Na+.
• Immediate treatment of muscle cramp requires ceasing exercise, rehydrating, and stretching.

Heat Syncope

• Peripheral vasodilation.
• Pooling of venous blood, hypotension and hypohydration.
• Headache.
• Loss of consciousness.
• Pale.
• High Temp.
• Acclimatize, rehydrate and reduce exertion on hot days.

Heat Stroke

• Thermoregulatory failure.
• Dehydration.
• Core temp 41>
• Lack of sweating.
• Disorientation (seizure, coma, twitching)
• Body cooling, acclimatize to climate and adapt activity to climate.

Heat Exhaustion

• Increasing negative water balance.
• Fatigue.
• Loss of movement.
• Dizzy.
• Flushed skin.
• High temp.
• Reduce sweating.
• Immediate treatment includes finding shade, hydrating, and acclimatizing.

Acclimatization to Heat Stress

• Exercising in similar conditions over 7-14 days can facilitate adaptation.
• Begin with low-intensity exercises and gradually increase, watching for heat problems.
• Athletes should be aware of their sweat rate and fluid intake.

Heat Acclimatization During Submaximal Exercise

• Decrease in heart rate and a lowered body temperature coupled with a Higher sweat rate.
• Increased plasma volume.
• Earlier onset of sweating.
• More dilute sweat composition.
• Reduced rate of muscle glycogen use.
• Decreased psychological perception of effort.

Temperature Regulation for Cold

• Shivering involves involuntary, repeated muscle contractions to produce heat from metabolic energy.

• Non-shivering thermogenesis involves the metabolism of brown fat.

• Transfer through blood.

• Vasoconstriction narrows blood vessels to the skin, reducing heat loss through convection.

• Wind increases the rate of heat loss by convection and conduction.

• Windproof clothing and strenuous exercise can reduce the wind effect.

Response to Cold Water Immersion

• Tachycardia (rapid resting heart rate).
• Hyperventilation (higher heart rate per minute).
• Intense peripheral vasoconstriction and reduced muscle blood flow to the limbs.
• Reflex contractions of skeletal muscles can make proper neural coordination difficult.

Response to Exercise in Cold

• Increased oxygen uptake is needed for metabolism in shivering muscles.
• Reduced muscle function results in less flexible, weaker, and less efficient muscles.
• More muscle fibers are recruited to maintain given work.
• At submaximal levels, lower heart rate and increased stroke volume.
• There is also increased central blood volume and vasoconstriction.

Frostnip

• Skin pale or purple.
• Freezing in specific places.
• No long-term damage.
• Damage to nerves.
• Can lead to frostbite.

Frostbite

• Hard skin with no feeling.
• Localized hypothermia.
• Occurs further from the heart.
• Risk of infection.

Hypothermia

• Body temperature drops below 35°C.

• Loss of the body's ability to regulate temperature.

• Sinoatrial node is affected, causing decreased heart rate and cardiac output.

• Reduced respiratory rate and volume.

• Loss of coordination, cognitive function, and eventually death.

• In wind, insulate the body to minimize skin exposure.

• Carb ingestion increases glucose metabolism.

• Clothing reduces heath loss.

• Clothing should allow water to evaporate and account for heat loss through the head.

Active Recovery

• Active recovery involves low-intensity exercise to promote recovery immediately after or in the days following intense training.
• Helps remove blood lactate faster.
• Allows faster return to acidity and provides nutrition.
• Replenishes glycogen stores.
• Prevents venous blood pooling in lower extremities.

Recovery

• Physiological indicators include reduced lactate concentration and normalization of heart rate.
• Symptomatic indicators include reduced muscle soreness.
• Psychological indicators include improved readiness for the next session.
• The body only adapts while recovering, repairing, and replenishing.
• The greater the training intensity, the greater the need for planned recovery.
• Without adequate recovery, overtraining syndrome.

Fitness/Fatigue Model

• Adaptations occur after the workout, but performance improves when fatigue subsides.
• Preparedness is the difference between the positive effects of fitness and fatigue.
• Fatigue doesn't permanently stay, so take advantage of the fitness gained without overtraining.
• Fatigue impact Twice as high as fitness impulse the Fatigue decays 3 times as fast.

Compression

• Increases blood flow and oxygen.
• Exercise becomes more efficient.
• Increased proprioception.
• Improves posture and movement.
• Similar to a low-level massage, reducing pressure on muscles.
• Minimizes delayed onset muscle soreness.
• Raises skin temperature which increases blood flow.
• Promotes healing = heat therapy.
• Pelacebo effect, cheap, easy to use can help injury.

Cryotherapy

• Body cooling for therapeutic purposes.

• Treatment on all or a part of body.

• Thermoreceptors in the dermis send impulses to the brain for defence.

• Vasoconstriction forces blood around the core for vital organs with most nutrients.

• Increase blood supply near the site with erythrocytes, oxygen, O2. and collagen.

• Speeds up body's process which helps by removing toxins and replacing damaged cells.

• Pain relief from endorphin/anti-inflammatory protein release.

• Melatonin release.

Whole Body Cooling

• Cryochamber uses liquid nitrogen mist.
• Brings skin to temp -1 last for 2-3 min.
• The cold changes changes vasconstircition and hyper production .

Ice Bath

• In ice bath the temp only to 5c
• Reduce the effect of daMS and RPE.
• Stay for 1-15 min in ice bath.

Contrast water therapy

• Alternating hot and cold water immersion.
• Switches between vasoconstriction & vasodilation.
• Forces tissue to adapt to rapid changes.
• Requies metabolic activity and circulatory gymnastics for 20–30 min.

ICE Packs

• Localized treatment.
• Helps reduce swelling/soft tissue injury.
• There can be damages caused by expanser to the cold.

Altitude Classifications

• Extreme altitude: > 5500 m
• High altitude: 3000 - 5500 m
• Moderate altitude: 2000 - 3000 m
• Low altitude: 500 - 2000 m
• Sea level: 0 - 500 m

Hypoxia

• The condition when oxygen supply to cells is insufficient.
• Occurs with increased altitude as air density and partial pressure of oxygen decrease.

Physiological Effects of Increase in Altitude

• Respiratory Response: Increase in depth and rate of breathing.
• Cardiovascular Response: Elevated submax heart rate compensate for concentrations.
• VO2 max decreases above 1600m and drops 10% for each 1000m.
• Headaches: Signals to dilate blood vessels get more blood flow brain headaches may result.

Metabolic Effect

• Metabolic Production of energy limited.

Fluid Balance

• Enhance fluid loss through exhalation perspiration.

• Moisture at a high altitude.

• Dehydration from sweat evaporation.

• Increased fluid loss due to activity.

• Altitude-induced diuresis the body wants to be drier, as umine increase hemoglobin becomes more concentrated.

• Dehydration is a natural adaptation to get more oxygen.

Altitude Training

• For endurance athletes, gain a competitive advantage in endurance.
• Trigger or increase epo increase red cells.
• May not benefit all athletes.
• Exposure to short burst during cant walking.
• Impact on preformence is harder at sea level & VO2 max exposure at sea level.
• Expausre to short time to releas EPO.

Live high, Train High

• Improves performance at high, cardiac output can offset fitness levels.
• Difficult to reach training intensity and praper recovery

Live High, Train Low

• Most effective
• Maximum intensity

Live Low, Train High

• Greater adoptions due to muscle oxygen is not enough.
• Greater adaptive stress and distribute oxygen.

Adaptations

• More blood cells.

• Muscle fibers cross sectional.

• More cardiac.

• Illnesses may be caused by reduced pressure of oxygen or lack of acclimatization.

Altitude illnesses

• Acute Mountain Sickness (AMS)
• Dizziness, headaches, naussa, shardness of breath and hearth rate increase.

High Altitude Pulmonary Edema (HAPE)

• Capillary congestion & accumulation of fluid the lungs.
• Fatigue, wheezing, and hr increase.
• Preventing oxygen can be life threatening .

High-Altitude Cerebral Edema (HACE)

• Fluid accumulating in the brain.
• Loss of consciousness from the fever and headaches.

Prevention.

• Screen medical issues.
• ascend gradually.
• Hydrate.
• Use medication to AMS.