Over Train
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TRAINING PRINCIPLES SPORTS DEVELOPMENT CANBERRA INSTITUTE OF TECHNOLOGY LECTURE 6
OVERTRAINING Occurs when the coach/athlete overlook the workrecovery ratio and expose the athlete to high intensity stimuli when he/she is in a state of fatigue.
OVERTRAINING Stressors that lead to over-training include: – Training Faults • • • •
Overlooking recovery Higher demand than organism can handle Abrupt increase in training load High volume of high intensity training
– Lifestyle • • • •
Insufficient sleep Smoking, coffee, alcohol, etc Poor diet Over excited and agitated life
OVERTRAINING Stressors that lead to over-training include: – Social Environment • Family frustrations • School, work, peer frustrations
– Health • Illness, fever • Stomach aches • Menstruation
OVERTRAINING Symptoms of Over training. – Motor & Physical • • • • • •
↓ co-ordination ↑ muscle tension ↓ speed, strength and endurance Slower rate of recovery ↓ in reaction time Prone to accidents and injuries
OVERTRAINING Symptoms of Over training. – Psychological • ↑ excitability • ↓ concentration – Very sensitive to criticism – Depression – Lack of confidence
• Fear if competitions • Lack of fighting power
OVERTRAINING Symptoms of Over training. – Functional • • • • • • •
Insomnia Lack of appetite Digestive disturbances Decreased in vital capacity Raised morning HR HR take longer to return to normal b/w sets Prone to skin and tissue infections
OVERTRAINING Overtraining can express itself as a reduction in fitness. Incorrect diagnosis can lead to an “Increase” in volume/intensity resulting in a further deterioration in performance. Chronic Fatigue Syndrome??
TREATMENT OF OVERTRAINING Once diagnosed, training must reduce or be terminated immediately Medical advice/evaluation should be sought after Alternate modes of exercise should be implemented No high intensity or competitions during this period
TYPE OF OVERTRAINING Over training through intensity – Over-excitation of athlete’s system – Results in increased metabolic state, accelerated HR, nervous symptoms, irritability – Restlessness and psychological disturbances
TYPE OF OVERTRAINING Over training through intensity - Treatment – Alkaline foods • Milk, fruit, fresh vegetable • No stimulatory foods (coffee, etc) • Increased Vitamin A, B, C
– Light exercise – Cold showers – massage
TYPE OF OVERTRAINING Over training through volume – Progressive anaemia – Low blood pressure – Digestive disturbances – Decreased Immune response
TYPE OF OVERTRAINING Over training through volume – Treatment – Acid food groups • Cheese, meat, cakes, eggs, etc
– Physio-therapy • • • •
Alternate hot-cold showers Sauna Intensive massage Active movements
OVERTRAINING Occurs when the coach/athlete overlook the workrecovery ratio and expose the athlete to high intensity stimuli when he/she is in a state of fatigue.
OVERTRAINING Stressors that lead to over-training include: – Training Faults • • • •
Overlooking recovery Higher demand than organism can handle Abrupt increase in training load High volume of high intensity training
– Lifestyle • • • •
Insufficient sleep Smoking, coffee, alcohol, etc Poor diet Over excited and agitated life
OVERTRAINING Stressors that lead to over-training include: – Social Environment • Family frustrations • School, work, peer frustrations
– Health • Illness, fever • Stomach aches • Menstruation
OVERTRAINING Symptoms of Over training. – Motor & Physical • • • • • •
↓ co-ordination ↑ muscle tension ↓ speed, strength and endurance Slower rate of recovery ↓ in reaction time Prone to accidents and injuries
OVERTRAINING Symptoms of Over training. – Psychological • ↑ excitability • ↓ concentration – Very sensitive to criticism – Depression – Lack of confidence
• Fear if competitions • Lack of fighting power
OVERTRAINING Symptoms of Over training. – Functional • • • • • • •
Insomnia Lack of appetite Digestive disturbances Decreased in vital capacity Raised morning HR HR take longer to return to normal b/w sets Prone to skin and tissue infections
OVERTRAINING Overtraining can express itself as a reduction in fitness. Incorrect diagnosis can lead to an “Increase” in volume/intensity resulting in a further deterioration in performance. Chronic Fatigue Syndrome??
TREATMENT OF OVERTRAINING Once diagnosed, training must reduce or be terminated immediately Medical advice/evaluation should be sought after Alternate modes of exercise should be implemented No high intensity or competitions during this period
TYPE OF OVERTRAINING Over training through intensity – Over-excitation of athlete’s system – Results in increased metabolic state, accelerated HR, nervous symptoms, irritability – Restlessness and psychological disturbances
TYPE OF OVERTRAINING Over training through intensity - Treatment – Alkaline foods • Milk, fruit, fresh vegetable • No stimulatory foods (coffee, etc) • Increased Vitamin A, B, C
– Light exercise – Cold showers – massage
TYPE OF OVERTRAINING Over training through volume – Progressive anaemia – Low blood pressure – Digestive disturbances – Decreased Immune response
TYPE OF OVERTRAINING Over training through volume – Treatment – Acid food groups • Cheese, meat, cakes, eggs, etc
– Physio-therapy • • • •
Alternate hot-cold showers Sauna Intensive massage Active movements
