Strength Training and Overtraining Concepts

A.1 Training

• Training involves performing exercise regularly with a specific goal
• Overtraining occurs when an athlete trains beyond their physical and mental limits
• Overtraining leads to various symptoms, often unique to the individual
• Overreaching is a temporary form of overtraining

A.1.2: Methods of Training

Strength and Resistance Training

• Uses gym equipment and external resistance to improve muscular strength and endurance
• Isolates specific muscle groups
• Easy to adjust the weight, allowing for control in a training setting
• Proper technique is crucial to avoid injury

Circuit Training

• Short bursts of various exercises, high intensity
• Can be general training or customized to focus on specific fitness components
• Flexible; can eliminate the need for equipment
• Effective for higher motivation
• Requires a large area for different exercises with no close confinement

Continuous Training

• Prolonged periods of aerobic exercise, like jogging or cycling
• Improves stamina, which is essential for many sports
• Can be performed anywhere, and no equipment is needed
• Important to avoid surpassing the body's limits

Cross-Training

• Combining various training methods in a single session
• Improves overall fitness by working more than one fitness element at once
• Reduces training boredom
• Proper technique must be used when utilizing necessary equipment

Interval Training

• Alternates short bursts of high-intensity exercise with periods of recovery
• Can be designed for specific athlete types (speed, stamina)
• Used with cycling, swimming, running, or circuit programs
• Improves efficiency in using lactic acid for a longer time
• Promotes improved performance with greater speed and endurance

Fartlek Training

• Literally translates to "speed play"
• Combines continuous training with intervals (varying speeds)
• Suitable for individuals who play sports needing varying paces

Flexibility Training

• Increases range of motion
• Warm-up beforehand (5-10 minutes) to decrease the risk of injury
• Four main types: static, ballistic, dynamic, and PNF stretching
• Safe, does not need equipment
• Decreases risk of injury
• Useful for rehabilitation

Disadvantages of Flexibility Training

• Can take time to increase flexibility
• May not address specific muscle groups needed for particular sports
• May require a partner

Plyometric Training

• Rapid stretching and contracting of muscles
• Involves bursts of movement, like jumping
• Improves strength and endurance, especially in leg muscles
• Requires common sense and proper form to avoid injuries, ensuring proper warm-up

A.1.3 Indicators of Overtraining

• Increased resting heart rate
• Chronic muscle soreness
• Reduced immune function, increased occurrences of upper respiratory tract infections
• Sleep disturbances
• Fatigue
• Decreased appetite
• Unexplained decrease in performance
• Increased oxygen consumption
• Increased lactate levels

A.1.4 Periodization

• Organizes training throughout a season for optimal physiological and psychological peak performance
• Three main stages
  • Resting/Transition (Post-season)
  • Pre-season (Preparation and Pre-Competition)
  • Competitive Season
• Includes microcycles, mesocycles, and macrocycles for organizing and measuring.

A.2 Environmental Factors and Physical Performance

A.2.1 Cellular Metabolism and Heat Production

• All energy originates from the sun (light) and stored via chemical reactions in plants
• Humans consume plants, animals, or the products of both, to obtain energy
• Energy is derived from a combination of nutrients in the presence of oxygen
• Metabolism controls many hormones, such as insulin, glucagon, adrenaline and growth hormones. Metabolic rate is used to measure the daily amount of energy expended at rest.
• Heat is a byproduct of metabolism. The body needs to release this heat.
• Metabolism increases heat production; decreases lead to lower heat production

A.2.2 Core Body Temperature

• Normal physiological range for core body temperature is 37°C (98.6°F)

A.2.3 Thermoregulation

• Receptors on the hypothalamus and skin detect heat/cold
• Effectors (skeletal/smooth muscles) and sweat glands respond
• Body maintains temperature through conduction, convection, radiation, and evaporation
• Adjustments for cold: Vasoconstriction (reduced blood flow to skin), shivering to increase heat production
• Adjustments for heat: Vasodilation (increased blood flow to the skin), sweating to release heat

A.2.4 Humidity and Wind

• Humidity reduces body's ability to lose heat through evaporation
• Wind enhances heat loss from the body

A.2.5 Sweat Response

• Sweating helps to decrease core body temperature, cooling tissues
• Controlled by homeostasis to maintain optimal temperature

A.2.6 Prolonged Exercise in the Heat

• Significant fluid loss (>2-3 Litres via sweat) and decreased body mass
• High sweat rate can lead to dehydration dangers

A.2.7 Health Risks of Exercising in Heat

• Heat cramps, heat exhaustion, and heat stroke
• Dehydration, decreased blood volume, reduced urine production, electrolyte imbalance

A.2.8 Heat-Related Disorders

• Heat cramps: Muscle spasms in the legs
• Heat exhaustion: Weakness, nausea, vomiting, dizziness, headache; Cool environment, fluids
• Heat stroke: Life-threatening; confusion, delirium, high body temperature; requires immediate medical attention; cooled; fluids

A.2.9 Heat Acclimatization

• Gradual exposure to heat/humidity to help the body adapt
• Five to ten days of training in similar environments is often suggested
• Adjust training intensity in these conditions

A.2.10 Physiological and Metabolic Adaptations to Heat Acclimatization

• Increased plasma volume
• Stronger sweat response
• Reduced rate of muscle glycogen utilization

A.2.11 Maintaining Core Temperature in Cold Environments

• Shivering to elevate heat production
• Peripheral vasoconstriction to reduce heat loss
• Nonshivering thermogenesis to increase heat production

A.2.12 Importance of Surface Area to Body Mass Ratio

• Higher ratio allows for greater heat loss/gain

A.2.13 Importance of Windchill

• Wind increases the rate of heat loss through convection

A.2.14 Swimming in Cold Water

• Cold water is challenging for thermoregulation due to significant heat loss.

A.2.15 Physiological Responses to Exercise in the Cold

• Muscle function/strength may decrease
• Metabolic rate may decrease/slow down

A.2.16 Cold-Related Health Risks

• Frostbite, hypothermia
• Excessively cold weather conditions may cause dangerous and potentially lethal physiological effects

A.2.17 Cold Weather Exercise Precautions

• Layered clothing to aid with insulation and retain body heat
• Clothing must be water-resistant
• Adequate precautions must be taken to avoid dehydration
• Drink plenty of fluids
• Monitor the body's response to cold environment-related dangers

A.3 Non-Nutritional Ergogenic Aids

A.3.1 Ergogenic Aids Definition

• Substances or factors that improve athletic performance

A.3.2 Placebo Effect

• Belief in a treatment's effect, creating improvement
• Example can be used as control in experiments or studies

A.3.3 Banned Ergogenic Aids

• Specific examples of banned substances (anabolic steroids, hormones or related substances etc.)

A.3.4 Why Banned Substances

• Often give an unfair advantage due to physiological changes
• Often dangerous

A.3.5 Benefits and A.3.6 Harmful Effects (of banned substances)

• Potential benefits in performance enhancement.
• Many risks and dangers involved with prolonged use. Potential dangers are numerous.