1. Sport, Exercise and Health Science
Option A: Optimizing Physiological Performance

2. Sub-Units
A.1- Training
Types of training, Effects, Periodization
A.2- Environmental Factors and Physical Performance
Hot and Cold Environments and the Bodies Resppnse
A.3- Non-Nutritional Ergogenic Aids
PED’s

3. A.1 Training

4. Training
Training is performing exercise in an organized manner on a regular basis with a specific goal in mind

5. Overtraining
Overtraining is when an athlete attempts to do more training than he or she is physically and/or mentally tolerate
Overtraining results in a number of symptoms that are highly individualized

6. Overreaching
Pushing the body beyond its limits for a short period of time to stimulate a training response
Sometimes referred to as transient over-training
Some studies have shown improvements to training when sufficient recovery is allowed to occur

7. Undertraining
Not providing the body with enough stimulation for performance to improve by training
Not training often enough or with too small of an intensity to see desired changes

8. Overreaching Extended
Using the computers research further the idea of overreaching
When is it benificial? How must it me setup
What are the limitations/downfalls
How does it work?

9. Assignment 7.1- Types of Training
In groups of three you will research and take notes on one type of training method. Each group needs to create the following
One page handout on your training method describing method, benefits, limitations, variances, and where best used.
Include diagrams in your handout
A plan to run the class through a short demonstration of your particular method (8-10 minute demo)

10. Flexibility Training
Systematic stretching of muscles and connective tissue
Improve range of motion
Done Using a number of different Forms
Static Stretching
Active Stretching
Dynamic Stretching
Ballistic Stretching
Proprioceptive Neuromuscular Facilitation (PNF)

11. Strength and Resistance Training
Resistance against muscle contraction to increase size, strength, and power of skeletal muscle
Resistance can be gravity, body weight , rubber bands, weight machines, free weights
Benefits-
improved strength of muscle, tendons and ligaments, improved joint strength, injury reduction, improved neuromuscular and cardiovascular function

12. Circuit Training
Combines strength and resistance training with aerobic cardiovascular exercise
Exercises completed in a set amount of time or set number of reps
Each exercise followed by only a short recovery

13. Interval Training
Involves bouts of high/maximal intensity work interspersed with low intensity recovery exercise
Used with many different cardiovascular exercise

14. Plyometrics Training
Made up of extremely fast, short, powerful movements
Used to increase speed and force of muscle contractions
Used mainly in activities that require explosive and forceful moves
Involve rapid stretching of a muscle followed by a forceful shortening of the same muscle

15. Continuous Training
Involves periods of exercise completed without rest
Intensity of the exercise will usually determine the length of the session
Completed at minimum threshold intensity to ensure aerobic adaptations

16. Fartlek Training Fartlek is Swedish for “Speed Play”
Involves a combination of interval and continuous training
Is not regulated by durations, intensities or rest periods but by how an athlete feels

17. Cross-Training
Involves using different training techniques with the goal of improving overall performance
Make use of some or all training methods

18. Overtraining
Overtraining- an unexplained decrease in performance and physiological performance following overly intense training
Can last from weeks, to months to years
Research has shown both psychological and physiological causes
Cannot be remedied with reduced training, rest or proper diet.

19. Overtraining Syndrome
Symptoms of overtraining usually referred to as the overtraining syndrome
Symptoms usually highly individualized and tough to diagnose

20. Overtraining Syndrome Symptoms
Muscle strength, coordination and exercise capacity
Change in appetite
Body weight loss
Sleep disturbances
Irritability, restlessness, excitability, anxiousness
Loss of motivation and vigor
Lack of mental concentration
Feeling of depression
Lack of appreciation of things
Sources: Kenney, L, et al. Physiology of Sport and Exercise (5th ed)

21. Video Clip- Triathlete

22. Causes of Overtraining
Usually a complex combination of emotional and physiological factors
Emotional- demands of competition, desire to win, fear of failure, unattainable goals
Emotional Factors can lead to the decrease in enthusiasm
Some studies (Armstrong & VanHeest) discuss large number of similarities between clinical depression and overtraining

23. Autonomic Nervous System Responses
Changes can occur to functions of both sympathetic and parasympathetic nervous systems
Sympathetic- increased resting HR, increased BP, loss of appetite, decreased body mass, sleep disturbances, emotional stability
Associated more with High Intensity Resistance Training
Parasympathetic- early onset fatigue, decreased resting HR, Rapid HR recovery after exercise, decreased resting BP
Associated more with endurance athletes

24. Hormonal Responses to Overtraining
Some studies have identified hormonal responses to overtraining including:
Decrease in testosterone and increase in cortisol
Higher blood concentrations of urea (breakdown of protein)
Many hormonal changes are also evident during high level training and overreaching and cannot be used to identify an overtrained athlete

25. Immunity and Overtraining
One of most serious symptoms found in overtraining is a decrease in the bodies immune system to fight off infection
Decrease in lymphocytes and antibodies
Some studies have shown intense exercise during infection can effect the bodies ability to fight it off.

26. Predicting the Overtraining Syndrome
Overtraining can be very difficult to catch early
Most of the symptoms are not seen until athlete has already been pushed too far.
Can monitor individuals HR during fixed cardio activity
HR higher in overtrained state than in normal training state

27. High School Athletes

28. What to Do?
As a coach you have noticed that one of your athletes is showing signs of overtraining. Develop a plan to help this athlete overcome these symptoms
What would your initial move be?
Develop a long term plan (relate to how it helps with overtraining symptoms)
What signs might you look for before you allow that athlete to start training at a higher level.

29. Periodization

30. Periodization
One Training Program that looks to utilize overreaching while avoiding overtraining
Works in a cyclical load
Allows individuals to vary intensity, frequency and duration in a structured plan
Built on the idea of developing in stages

31. Periodization Stages
If completed during one year we call it a single periodized year
Stages:
Preparatory Period
Competition Period
Transition Period

32. Transition (Post Season)
Main goal of phase is to allow athletes to recover from their season
Need to recover both physically and mentally
Should require some type of exercise
Maintain gains made throughout the year
Encourage different type of activities in novel environments
Transition Phase usually lasts between 3-4 weeks

33. Preparation (Pre-Season)
Goal is to prepare the body for the upcoming season both physically and mentally
Bompa (1999) recommends breaking into two phases
General Preparatory Phase- develop the athletes basic conditioning
Specific Preparatory Phase- Develop sport specific requirements the athlete will need for their season

34. Competition Phase
Goal is to maintain fitness and technique, while improving tactical approaches
Work on sport specific skills
Do not want to work at a level that would be detrimental to ones in season performance

35. Periodization Stages
Three periodization stages are further broken down into the following:
Macrocycle- “birds eye” view of the entire year, includes all the years phases
Mesocycle- a specific block of training. Each phase could contain a number of mesocycles
Mesocycles are made up of microcycles
Microcycle-weekly schedule of all training for a given week
Work towards the athletes specific training goal in a particular phase

36. Planning Periodization
Working in small groups develop and describe a periodization schedule for a sport you select
Include the following
Choose a sport and a specific level
Breakdown the Macrocycle into the three phases (include months for each cycle)
Describe specifically what you would work on during each of the phases and how you would work on it (can work on more than only one thing in each phase)
Choose one phase and develop a full weeks microcycle. Describe specific activities, durations and intensities
Be prepared to share your plan and justify your periodization plan based on your particular sport

37. Extension Assignment Course Companion- Self Study Questions pg. 173
Complete the following questions
#4 & #6
Data Based Question pg. 174
Complete Questions 1-4