SEHS OPTION A

Distinguish between undertraining, training, overreaching, and overtraining (WHAT IS IT?)

Under	Training	Overreaching	Overtraining
training without enough: intensity duration regularity	performing physical exercise in an organised manner	short-term, transient overtraining (intentionally over-stresses the body so it adapts faster than acute overload)	athlete attempts to do more training than they are able to physically or mentally tolerate
no adequate stimulation for the body	on a regular basis with a specific goal in mind	performing at a higher intensity, duration, and frequency of an exercise FOR IMPROVEMENT	intensity too high over a long period of time
	duration, intensity and frequency depend on goal	Push beyond limits for short amount of time to stimulate a training response

Distinguish between undertraining, training, overreaching, and overtraining (CONSEQUENCES?)

Under	Overreaching	Overtraining
Does not generate the physical adaptations required for improved performance	With appropriate recovery, overreaching can be helpful to maximise training response/reap better training benefits	Sudden and unexplained decrease in performance
	FUNCTIONAL OVERREACHING: If overreaching phase is followed after 1 week by a return to normal training This increases performance ability Athlete will come back stronger and fitter	Body experiences more catabolism than anabolism
		Decline in: muscular strength Coordination Maximal working capacity

Distinguish between undertraining, training, overreaching, and overtraining (SYMPTOMS?)

Overreaching	Overtraining
(short-term impacts) DOMS Fatigue Possible short term reduction in performance	Body weight loss Chronic muscle soreness Stiffness in muscles and joints Reduced immune function Prone to respiratory infections (coughs and colds) High fatigue rates Elevated RHR Elevated BP Reduced motivation (loss of competitive drive)
	HIGHLY INDIVIDUALISED IMPACTS

Distinguish between, training, overreaching, and overtraining (RECOVERY?)

Overreaching	Overtraining
Can be remedied by a few days rest/short-term rest and dietary manipulation	Takes longer for the athlete to recover from training and competitive events (MONTHS/YEARS in some cases)
Full recovery = usually several days to several weeks	Takes longer to remedy than overreaching (long-term)

Flexibility training

systematic stretching of muscles, tendons and connective tissue to increase the ROM around joints

Purpose:

• increased flexibility improves performance technique

• reduced risk of injury

• aids reaction time

(complete at a low intensity - with caution)

Types of flexibility exercises

ACRONYM: SPA Day Be: Pretty Nice Fun

Static stretching

• lengthening antagonist muscles and connective tissues

Passive stretching

• with assistance from an external source (e.g. partner, gravity, wall, etc.)

Active stretching

• hold position without assistance - agonist muscles used

• e.g. lifting leg up high

Dynamic stretching

• speed and movement-based stretch

• e.g. leg swings

Ballistic stretching

• bouncing movements to extend beyond normal ROM

• e.g doing the splits and bouncing to stretch legs to strive to get lower

Proprioceptive Neuromuscular Facilitation

• generally performed with a partner

• static stretch + isometric contraction and relaxation in lengthened position

List all 8 indicators of overtraining

1. changes to resting heart rate

2. chronic muscle soreness

3. reduced immune function and frequent upper respiratory tract infections (colds and cough)

4. decreased appetite

5. fatigue

6. sleep disturbance

7. sudden and unexplained decrease in performance

8. psychological symptoms

Further describe changes to resting HR as an indicator of overtraining

• develop an elevated resting heart rate 

• increased blood pressure

Further describe chronic muscle soreness as an indicator of overtraining

• muscle or bone tenderness/soreness 

• which is a sign the muscles are not recovering

Further describe reduced immune function and frequent upper respiratory tract infections (colds and cough) as an indicator of overtraining

• increased susceptibility to infections with reduced immune function and continual catabolic state

• i.e. the result of overtraining including side effects of extreme fatigue, joint and muscle pain, and sleeplessness

Further describe sleep disturbance as an indicator of overtraining

• fatigue

• a combination of nervous system and/or hormonal system overload

• nausea 

Further describe decreased appetite as an indicator of overtraining

a noticeable behavioural change in food intake leading to body weight loss/fat and muscle loss 

Further describe a sudden and unexplained decline in performance as an indicator of overtraining

• Increased incidence of disturbances in movement (the re-appearance of faults)

• Disturbance of rhythm and flow of movement

• Lack of ability to concentrate

• Reduced power of differentiation and correction.

• Diminished powers of endurance, strength, speed.

• Increase in recovery time, loss of competitive qualities

• Reduced readiness for action, fear of competition, avoiding difficult situations

• Confusion in competition, loss from usual tactics.

Further describe psychological symptoms as an indicator of overtraining

• Increased irritability, obstinacy, defiance, increased quarrelsomeness, avoidance of contact with coach, other athletes or support staff

• Oversensitivity to criticism, poor incentive, anxiety, depression and insecurity.