A.3 Response

Training, undertraining, overtraining and overreaching

Training - repeated performance of exercise sessions over a period of time with a goal in mind

Undertraining - not providing the body with enough stimulus for performance to improve, training to infrequently

Overtraining - training to much or at too high an intensity over a prolonged period of time

Overreaching - pushing the body beyond its limits for a short period of time to stimulate a response to training

Principles of training (SPORRT

Specificity - body adapts precisely to specific physical demands during training

Periodisation - planning and variation of training , volume, intensity, frequency, reps

Overload (progressive) - gradually increasing the stress placed on body to force continuous physical adaptation

Reversibility - gain or adaptation lost when you stop training or reduce training

Recovery/ rest - time allocated for body to repair tissue damage and replenish energy stores

tedium (variety) - changing exercises, equipment, formats and methods to prevent boredom, avoid plateaus and cover blind spots in training

Structure of periodised programmes

Transition period - following the season when athletes are fatigued, allow recovery, rest while maintaining fitness levels, 3-4 weeks, not rest completely to avoid reversibility

Preparation - prepares physical, psychological, technical, tactical elements for competitive performance, get fit and comp ready, 3-6 months, divided into two phases: general preparatory phase (fitness) and specific preparatory (skill), progressive overload is vital

Competition - during season, to maintain physical condition, improve skill + technique, perfect tactics, training volume is reduced and focus shifts to working and improving on sport specific skills

Sub phases of training (micro, meso and macro)

Microcycles - weekly training plan, includes all athletes training and recovery that week, each training sessions with a specific goal that will contribute to the overall goal of that phase

Mesocycles - a block of training composed of several week-long microcycle, accomplish specific training goals and also achieve overall goal, eg coach setting target of improving cardiovascular endurance

Macrocycles - programme for entire season, includes all main phases of training + both cycles, coach and athlete will identify overall aims starting at the main competition and working their way backwards, flexible and subject to change due to unforeseen issue like injury

Baseline values and progression

Measuring baseline values are important, measuring values at start of training provide a reference point for an individuals needs and goals, helps to track progress and evaluate and provide feedback, can be a source of motivation, identifies potential risk for injury and need for rest

Training programme considerations

Individual level - training load must be adapted to avoid training induced fatigue, current training level must be considered, internal indicators (VO2 max etc), external factors (distance, power, reps)

Age - physiological and psychological needs vary, changing body of children may impact ability to participate, training should be adapted to age so its appropriate and safe

Sex differences - men and females have diff physiological characteristics, men greater muscle mass, risk for males (hip, groin, foot), females higher risk of ACL injuries

Menstrual cycle - large fluctuation in female sex hormones, should be considered when looking at training

The Menstrual Cycle

• Menstruation phase

  • cycle begins on first day of menstruation

  • oestrogen and progesterone levels low

  • uterus lining is shed

  • cramps, bleeding

• Late follicular phase

  • between last day of menstruation and ovulation

  • FSH and LH levels increase

  • oestrogen rises

  • progesterone remains low

  • high oestrogen leads to glycogen sparing and injury risk due to effect on joints

• Ovulation

  • Oestrogen peaks just before and then drops shortly after

  • progesterone levels begin to increase

  • high oestrogen leads to glycogen sparing and injury risk due to effect on joints

• Luteal phase

  • Between ovulation and start of menstruation

  • progesterone higher to prepare uterus lining for implantation

  • High progesterone increased hydration demand due to thermogenic affect (higher body temp), effects on fuel availability

There is no optimal performance window, some athletes say they prefer “just after their period”

Individuals response to training

An athlete’s adaptive response to training will depend on intensity and methods of training utilised (anaerobic or aerobic), as well as inter individual differences such as genetics

- genetics will contribute to an individuals acute and chronic changes from training programs

- high responders show large responses

- non responders show small or unchanged responses

Genetics and inheritance of characteristics

	Developmental	Environmental
Trigger	Internal genetic program	External stimulus
Predictability	Follows a fixed sequence	Variable, depends on exposure
Reversibility	Generally fixed	Often reversible

Genetics:

Influenced by genetic muscle fibre types, anaerobic threshold, lung capacity, flexibility

Environmental factors that influence performance:

physical training, nutrition, climate

Pros and cons of genetic screening

Identification of life threatening conditions

Potential to predict injury susceptibility

ethical implications of discrimination

ethical implication beyond sport like employment

possibility for gene doping in future

Overtraining + factors

physical and mental condition when you exercise more than you can recover

Can lead to OTS (overtraining syndrome)

Factors:

• performance level

• type of sport

• length of time competing

• biological females are less susceptible

Criteria for diagnosing OTS

• sudden unexplained performance decrease

• reduced immune function

• persistent fatigue

• chronic muscle soreness (acute = DOMS, should go in 24-72 hours. Chronic = 3-6 months of consistent pain)

• increased resting HR (not a strong indicator)

• sleep disturbances

• decreased appetite

finish notes