Comprehensive Guide to Exercise Training, Overtraining, and Periodization in Sports Science

Training

The systematic, repeated performance of structured exercise sessions over a period of time, with a goal in mind.

Undertraining

A failure to provide adequate stimulation to the body by training too infrequently.

Overtraining

Occurs if an athlete attempts to do more training than they are able to do (physically/mentally) over a prolonged period.

Overreaching

When an athlete places too much stress on their body that is beyond their current limit of tolerance but only for a short period of time.

Physiological maladaptations

Performance decrements resulting from inadequate training or recovery.

Warm-up

Prepare cardiovascular and respiratory systems to function efficiently, typically involving dynamic stretches and gradually increasing intensity.

Cool-down

Reduce intensity of cardio-respiratory activity for several minutes followed by static stretches to improve flexibility and lower risk of injuries.

Progression

Gradually increase amount of exercise, intensity, duration, and resistance to continue improving fitness.

Overload

Purposeful increase in training stimulus that stresses physiological systems positively to induce long-term changes.

Specificity

Appropriate methods and types of exercise to match the needs of a sporting activity's goals or to improve fitness.

Overload Principle

States that a body system must perform at a level beyond normal in order to adapt and improve physiological function and fitness.

Principle of Reversibility

Use/disuse principle indicating that if training stops, fitness levels will decline, typically noticeable within 2 weeks.

Principle of Overuse

Refers to overdoing training, which can cause chronic injuries or undue fatigue.

Interval Training

A training method that alternates periods of high-intensity exercise with periods of lower-intensity recovery.

Fartlek Training

A training method that combines continuous training with interval training, incorporating varying speeds and intensities.

Calisthenics

A form of exercise consisting of a variety of movements that exercise large muscle groups, often performed without equipment.

Flexibility Training

Exercises designed to improve the range of motion of muscles and joints.

Continuous Training

A training method that involves performing an activity at a steady pace for an extended period of time.

Plyometric Training

A training method that involves explosive movements to increase power and speed.

Weight Training

A method of strength training that uses resistance to induce muscular contraction.

Circuit Training

A form of body conditioning or resistance training using high-intensity aerobics.

Minor physiological adaptations

No change in performance, typically resulting from insufficient training stimulus.

Positive physiological adaptations

Minor performance improvements resulting from appropriate training stimulus.

Zone of optimal performance enhancement

The ideal range of training intensity and volume that maximizes performance improvements.

Recovery

Includes rest between sessions, getting adequate sleep, and consuming a balanced diet.

Periodization

A structured and organized approach to training revolving around the completion of certain phases of training within a given time frame, aiming for peak condition for important events.

Phases of Periodization

Split into three phases: Transition (post-season), Preparation (pre-season), and Competition phase.

Transition Phase

The post-season phase of training.

Preparation Phase

The pre-season phase of training.

Competition Phase

The phase of training focused on competition.

Microcycle

A weekly training programme that forms an important foundation of the athlete's longer-term training programme, including training and recovery for the week.

Mesocycle

A specific block of training designed to achieve a specific goal that fits within one of the training phases, containing a number of microcycles.

Macrocycle

The training programme of an athlete for the entire year or season, including all the main phases of training and containing an overall goal.

Athlete Monitoring Methods

Includes heart rate, sleep, mood, and performance.

Indicators of Athlete Readiness

Measures of fitness, fatigue, and recovery status.

Adjusting Training Plans

Involves avoiding overtraining through rest and reducing training intensity.

Recovery Time

The time taken to recover and reduce training volume.

Baseline Values

Measuring baseline levels at the beginning provides a reference point for an individual's fitness level.

Training Status

The appropriate balance of training and recovery to prevent undertraining or excessive training-induced fatigue.

Age Considerations

Different age groups have different physiological and psychological needs, such as children undergoing significant growth and adaptation linked to VO2 max differences.

Sex Differences

Biological differences between males and females due to hormone profile variations that can impact training.

Menstrual Cycle

A natural and complex process with large fluctuations in female sex hormones occurring in preparation for pregnancy.

Goals of Each Microcycle

Each session has goals that contribute to the phase goal.

Organizing Phases of Periodization

Should be organized to optimize performance and avoid overtraining.

Activity for Elite Tennis Player

Suggest one type of activity for an elite tennis player during the transition phase of their training programme.

Role of Transition Phase

Discuss the role of the transition phase in an exercise programme.

Organizing Periodization

Discuss how periodization should be organized to optimize performance and avoid overtraining.

Oestrogen

A hormone involved in the regulation of the menstrual cycle and reproductive system.

Progesterone

A hormone that prepares the uterus for pregnancy and regulates the menstrual cycle.

Luteinizing hormone

A hormone that triggers ovulation and development of the corpus luteum.

Follicle-stimulating hormone

A hormone that stimulates the growth of ovarian follicles.

Follicular phase

The phase of the menstrual cycle where follicles mature and oestrogen levels rise.

Luteal phase

The phase of the menstrual cycle after ovulation where progesterone levels increase.

Menstruation phase

The first day of menstruation where levels of oestrogen and progesterone are low.

Late follicular phase

The time between the last day of menstruation and ovulation, characterized by rising FSH, oestrogen, and luteinizing hormone levels.

Ovulation

The phase when oestrogen peaks just before ovulation and progesterone levels begin to increase.

Glycogen-sparing effect

The physiological response that preserves glycogen stores during exercise.

Gluconeogenesis

The metabolic process of producing glucose from non-carbohydrate sources.

Glycogenolysis

The breakdown of glycogen to glucose.

Muscle glycogen

Stored form of glucose in muscles, important for energy during exercise.

High-responders

Individuals who show exceptionally large responses to training.

Non-responders

Individuals who show exceptionally small or unchanged responses to training.

Genotype

The genetic constitution of an individual, determining specific traits.

Phenotype

The observable characteristics of an individual, influenced by genotype and environment.

V02 max

A measure of the maximum volume of oxygen that an athlete can use during intense exercise.

Environmental characteristics

Traits influenced by external factors, such as V02 max and height.

Developmental characteristics

Traits determined by genetic factors, such as eye color and sex.

Chromosomes

Structures made of DNA that contain genes.

Genes

Sections of DNA that determine specific traits.

Thermoregulation

The process that allows the body to maintain its core internal temperature.

Height

A characteristic influenced by genetics.

Muscle fibre type

A characteristic influenced by genetics.

Anaerobic threshold

A characteristic influenced by genetics.

Flexibility

A characteristic influenced by genetics.

Lung capacity

A characteristic influenced by genetics.

Physical training

An environmental factor affecting performance.

Nutrition

An environmental factor affecting performance.

Technological aids

An environmental factor affecting performance.

Climate

An environmental factor affecting performance.

Genetic screening

The process of identifying genetic conditions and risks.

Over Training Syndrome (OTS)

The eventual outcome of overtraining that can take weeks or months to recover.

Chronic performance decrement

A rapid-onset, persistent decrement in exercise performance not rectified with training changes.

Resting heart rate

An indicator that can suggest illness or disease but is not a strong indicator of OTS.

Chronic muscle soreness

A response to training that lasts between 24-72 hours and eases with recovery.

Delayed Onset Muscle Soreness (DOMS)

Natural response to training caused by tears in muscle fibers, pressure changes, muscle spasms, and acute inflammation.

Cytokines

Inflammation proteins that may contribute to pain in OTS sufferers.

Fatigue

A characteristic of OTS associated with central and peripheral mechanisms.

Reduced immune function

A condition where high training stress increases the risk of developing OTS.

Sleep disturbances

An early indicator of OTS characterized by increased movement and poor quality sleep.

Decreased appetite

A change in brain chemistry and hormones associated with OTS that may lead to energy deficiency.