Overtraining and Recovery: A Delicate Balancing Act
|
|
|
- Mariah Jones
- 5 years ago
- Views:
Transcription
1 Overtraining and Recovery: A Delicate Balancing Act Ben Sporer - Exercise Physiologist Pacific Sport National Sport Center
2 Gears of Recovery Reps/Sets Training Sessions Training Phases Acute RECOVERY Illness or Injury Chronic Taper Adapted from Wenger (2000) Powering Sport Performance
3 Recovery From Exercise Physiological Restoration of energy stores Fluids Removal of waste Repair and regeneration Hormonal/Stress Psychological Focus Attitude Stress Mood Anxiety
4 Nutritional Strategies Hydration Strategies Rest/Inactivity Strategies Active/Passive Strategies Psychological Strategies Optimum Recovery and Enhanced Performance
5 Supercompensation Training Stimulus Supercompensation Performance Fatigue
6 Training Effects Training Stimuli Performance performance
7 Volume and Intensity Training Stimulus Recovery Time Fatigue from Intensity Fatigue from Volume
8 Strategies (active/passive, nutritional) Training Variables (volume, intensity, duration) Recovery Time Type of Training (aerobic, anaerobic, strength) Post-Activity (rest, recovery, training session) External Factors (social, emotional, work, sleep)
9 Physiological Adaptation Strength High Vol/Int Low Vol/Int Aerobic Hours Powering Sport Performance
10 Recovery Times Glycogen repletion takes at least 5 hours with ideal replenishing strategies and low volumes can be as long as 48 hours Lactate removal requires up to 2 hours effects of low ph may not yet return to normal Muscle soreness hours endurance < isometric < isotonic < eccentric
11 Balancing Act RECOVERY STRESS
12 Training Effects Training Stimuli Performance performance
13 Dynamic Relationship Performance Fatigue Volume/Intensity
14 Dynamic Relationship Performance Fatigue Volume/Intensity
15 Dynamic Relationship Performance Fatigue Volume/Intensity
16 Dynamic Relationship Performance Fatigue Volume/Intensity
17 Short Term Overtraining: Failure to recover from a single training session within 72 hours up to 2 weeks to recover Long Term Overtraining: chronic short term overtraining result in loss of a competitive season or career *** Underrecovery can result in a 3-6% decrement in performance velocity (Flynn et al., 1994) Powering Sport Performance
18 2002 Tour de France Prologue Recovered = 1 st place Underrecovered =??? (45.92 km/h) % = ~26 seconds 6% = ~44 seconds
19 Poorer performance Severe fatigue Muscle soreness Overuse injuries Reduced appetite Disturbed sleep patterns Mood disturbances Immune system deficits Concentration difficulties Signs of Underrecovery Powering Sport Performance
20 Avoiding Underrecovery Steps: 1. understand what is meant by underrecovery 2. determine an assessment tool 3. plan and assess regularly 4. intervene 5. reevaluate Powering Sport Performance
21 Assessment Performance time trials, maximum tests, event specific, skill assessment Physiological blood work, lactate, HR, hormonal responses, immunological Psychological log books rate of perceived exertion (RPE) RESTQ-Sport $$$ & Time Cheap & Quick
22 Rate of Perceived Exertion (RPE) 10 Maximal Very Strong 6 5 Strong 4 Somewhat Difficult 3 Moderate 2 Light 1 Very Light 0 Nothing at all
23 Using RPE to Monitor Training Day Duration RPE Load Day Duration RPE Load Total 3850 Total 3770 Mean 550 Mean 539 SD 393 SD 156 Monotony 1.40 Monotony 3.45 Strain 5391 Strain Powering Sport Performance Adapted from Foster et al., (1998)
24 RESTQ-Sport Powering Sport Performance
25 Intervention & Re-evaluation Reduce volume and/or intensity Implement more variation to reduce monotony Address external factors to the sport Individualize Powering Sport Performance
26 even though swimmers are always tired, training hard, and their performances not changing or even getting worse, good things are still happening to them. THAT IS WRONG. Constant fatigue states do not make a better swimmer. Better swimmers come from continual improvement derived from training effects. If swimmers are not improving, then they are not experiencing beneficial training. Brent S. Rushall
27 Powering Sport Performance
BURNOUT The Overtraining Syndrome in Swimming
BURNOUT The Overtraining Syndrome in Swimming Dr Ralph Richards Introduction There are numerous terms associated with a state of poor or diminished sporting performance; burnout, staleness, chronic fatigue,
Evaluation of Recovery in Female Swimmers During a Competitive Season
Georgia Southern University Digital Commons@Georgia Southern Electronic Theses & Dissertations COGS- Jack N. Averitt College of Graduate Studies Spring 2010 Evaluation of Recovery in Female Swimmers During
Figure 1 generalized workout/recovery cycle.
The workout/recovery cycle By Seth Hosmer, hosmerchiropractic.com As you train, your body undergoes a specific and predictable cycle. At the beginning of a workout, you feel strong and fresh, but as it
PERIODIZATION. What is Periodization? Why Use Periodization? Why Use Periodization?
What is Periodization? PERIODIZATION Joe Signorile, Ph.D. Simply stated PERIODIZATION is a TRAINING CALENDAR which provides the proper mix of WORK AND RECOVERY to OPTIMIZE TRAINING BENEFITS. Why Use Periodization?
The Purpose of Training
The Purpose of Training Training improves the physiological capacity of athletes to bring out the best performance possible. The demands of the sport can be identified by undertaking an activity analysis.
Fitness and You. What is Physical Fitness? 3/10/ health related components of physical fitness
Fitness and You What is Physical Fitness? True fitness is maintaining recommended levels of activity and proper nutrition to allow achievement of fitness standards in ALL 5 COMPONENTS OF FITNESS. 5 health
LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 7 FLEXIBILITY LEAN BODY COMPOSITION
LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 7 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance
Performance Lifestyle: Lessons from Professional Football. Darren Robinson BSc (Hons), MSc
Performance Lifestyle: Lessons from Professional Football Darren Robinson BSc (Hons), MSc 1 The OrgWheel is used to define processes, roles & structures Laboratory Performance Accountability Measures within
TeachPE.com progress charts
Exercise Physiology topic 2: Preparation and training methods in relation to maintaining physical activity and performance Topic 2A: Physiological effects and benefits of a warm up and cool down Term Identify
CHAPTER 10: Diet and nutrition & effect on physical activity and performance Practice questions - text book pages
QUESTIONS AND ANSWERS CHAPTER 10: Diet and nutrition & effect on physical activity and performance Practice questions - text book pages 144-145 1) Complex carbohydrates do not include: a. lipids. b. triglycerides.
TOTUM SPORT: THE SCIENCE BEHIND THE PERFORMANCE
TOTUM SPORT: THE SCIENCE BEHIND THE PERFORMANCE Hydration is one of the most important aspects for maximising performance, supporting all other factors of speed, strength, stamina, concentration, immunity
Applied Exercise and Sport Physiology, with Labs, 4e
Applied Exercise and Sport Physiology, with Labs, 4e hhpcommunities.com/exercisephysiology/chapter-10-aerobic-exercise-prescriptions-for-public-health-cardiorespiratory-fitness-and-athletics/chap Chapter
Section 13.1 The Importance of Physical Activity
Objectives Explain some of the physical, psychological, and social benefits of physical activity. Define the five components of fitness. Describe five types of physical activity. Slide 1 of 24 The Benefits
Rob Johnson, MD, FACSM, CAQ Professor, Department of Family Medicine and Community Health, University of Minnesota Team Physician, University of
Rob Johnson, MD, FACSM, CAQ Professor, Department of Family Medicine and Community Health, University of Minnesota Team Physician, University of Minnesota Athletics Director Emeritus, Sports Medicine Fellowship
Contact us: +27(0)
Contact us: scf@scf-nutrition.com +27(0)60 796 7319 Next level Recovery! Reduce muscle soreness is most probably the best recovery aid on the market today. Top class players and athletes makes this their
Chapter 13, 21. The Physiology of Training: Physiological Effects of Strength Training pp Training for Anaerobic Power p.
Chapter 13, 21 The Physiology of Training: Physiological Effects of Strength Training pp. 267-270 270 Training for Anaerobic Power p. 430-431 431 Types of Contractions Dynamic, Isotonic, or concentric
Giles Warrington and Dessie Dolan Fuelling Our Development: The Reality Behind Hydration and Nutrition
Giles Warrington and Dessie Dolan Fuelling Our Development: The Reality Behind Hydration and Nutrition Determinants of Athletic Performance: 1. Genetics 2. Environment Training: Technical/Tactical/Physical/Mental
IMBALANCE 4/15/2016 POOR RECOVERY = FATIGUE FATIGUE MAKES COWARDS OF US ALL. PHYSIOLOGICAL RESPONSE TO TRAINING
THE ROLE OF RECOVERY METHODS IN RELATION TO SOFT TISSUE INJURIES Jeff Allen Assistant Athletic Director for Sports Medicine University of Alabama WHAT IS RECOVERY? Efforts and methods to minimize the stress
The 5 Principles of Fitness Training. How to improve your physical fitness
The 5 Principles of Fitness Training How to improve your physical fitness Review: The 5 Components of Fitness 1. Muscular strength 2. Muscular endurance 3. Cardiovascular endurance 4. Flexibility 5. Body
General principles of physiologic conditioning
General principles of physiologic conditioning - Physiologic conditioning refers to a planned program of exercise directed toward improving the functional capacity of a particular bodily system - 4 principles
Syllabus. Mar 19 7:45 AM. Critical Question 3 Big Heading: How can nutrition and recovery strategies affect performance?
Syllabus Critical Question 3 Big Heading: How can nutrition and recovery strategies affect performance? Undertaking physical activity alters a person s need for energy, nutrients and fluids. By understanding
NEW FEATURES ON GARMIN FENIX 5, FR935
NEW FEATURES ON GARMIN FENIX 5, FR935 FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTS Feature fenix 5 FR935 Anaerobic Training Effect (new) X X Aerobic Training Effect X X Training load (new) X
A recipe for triathlon success
A recipe for triathlon success So you ve decided you re going to try to bake a cake. Fantastic! What kind of cake? There a hundreds of kinds of cake and probably hundreds of variations on each of these
HOUR OF POWER Rowing WA
HOUR OF POWER Rowing WA Physiology of Rowing: The assessment and management of athlete training load and adaptation Presented by Martyn Binnie WAIS Sport Scientist 1 Overview Demands of the sport and athletic
Muscular System - Part III. Tension, Contractions, & Metabolism
Do Now: What is the neurotransmitter that is released from the neuron at the NMJ? When it binds to sarcolemma receptors, what occurs? To what does calcium bind? What occurs when this bond forms? Muscular
Yearly Training program - plan of attack (goals and methods of attaining goals)
Yearly Training program - plan of attack (goals and methods of attaining goals) Single (one peak) verses Double Periodization (two peaks) 3 phases of training plus 1 transition phase for each Each phase
Chapter 8: Muscular Strength & Endurance. ACE Personal Trainer Manual Third Edition
Chapter 8: Muscular Strength & Endurance ACE Personal Trainer Manual Third Edition Introduction Muscles are unique in their ability to relax, contract, and produce force. In addition, this metabolically
Chapter 1: Exercise Physiology. ACE Personal Trainer Manual Third Edition
Chapter 1: Exercise Physiology ACE Personal Trainer Manual Third Edition Introduction Physiology is the study of the myriad functions in a living organism. Exercise physiology is the study of the ways
Things To Consider. Becoming healthy is a personal journey. Getting in shape goes beyond physical
Things To Consider Becoming healthy is a personal journey Getting in shape goes beyond physical Carefully consider your medical history, current situation, goals and expectations Focus on safety, efficiency
Performance Training in Football Refereeing Training Advice
General guidelines 1. Training Sessions 1.1 Warm up - Both from a physiological and training perspective it is crucial to warm up prior to training and matches as sports science research has demonstrated
Preventing Burnout: Rest, Relaxation, and Reduced Stress
Digital Commons@ Loyola Marymount University and Loyola Law School Dance Department Student Works Dance 12-16-2012 Preventing Burnout: Rest, Relaxation, and Reduced Stress Georgina Lewis Loyola Marymount
Chapter 4. Muscular Strength and Endurance KIN 217 3/28/18 1
Chapter 4 Muscular Strength and Endurance KIN 217 1 Functions of Muscle Tissues Functions: provide stability and postural tone, allow purposeful movement, heat production. Muscle mass constitutes: 40 to
MAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick
MAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick [Velo News, Vol. 33/No. 19, December 20, 2004] Most cyclists will tell you they ve heard of slow- and
Year 9 Options PE. Knowledge Book
Year 9 Options PE Knowledge Book Topic 3 - Physical Training - Definitions and relationships between terms Grade 1-3 Grade 4-5 Grade 6-9 Curriculum Content Students will be expected to know and understand:
Chapter 7: Cardiovascular Fitness
Chapter 7: Cardiovascular Fitness Lesson 7.2: Building Cardiovascular Fitness Taking Charge: Learning to Self-Monitor Lesson Objectives: Explain the difference between aerobic activity and anaerobic activity.
The Importance of Maximal Strength - And how to train it.
The Importance of Maximal Strength - And how to train it. The Importance of Maximal Strength - And how to train it. What s the relevance of Maximal Strength to Karate? First of all, Maximal Strength is
Cape Town Cycle Tour 2017 Training programme
Cape Town Cycle Tour 201 Training programme First Timer Sub- This plan is appropriate if you are: New to the sport of cycling. More interested in the journey and enjoyment than the race. Have not been
Conflict of Interest Statement. I have no actual or potential conflict of interest in relation to this presentation.
Conflict of Interest Statement I have no actual or potential conflict of interest in relation to this presentation. Tapering and peaking for optimal performance in team sports What is a taper? Contents
Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term.
Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term. It is impossible to write this article without it going into depth about scientific processes. It would also
Exercise 101. UIC Physical Therapy Presentation by: Samantha Caravette, Suzie Broski, and Ben Papke
Exercise 101 UIC Physical Therapy Presentation by: Samantha Caravette, Suzie Broski, and Ben Papke When you think of exercise, what s the first thing that comes to your mind? Why are we here? Discuss the
Set foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic
Set foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic equipment Specific, Measurable, Action-oriented, Realistic,
PHYSICAL CONDITIONING OF THE SKI RACER. Ron Kipp USSA Alpine Sport Education Manager
PHYSICAL CONDITIONING OF THE SKI RACER Ron Kipp USSA Alpine Sport Education Manager Overview Vocabulary Muscles involved Rate-of-force development Range-of-motion Speed-of-motion The Conditioning Vocabulary:
Education How to Avoid Getting Sick While in Training
1 Education How to Avoid Getting Sick While in Training https://www.trainingpeaks.com/blog/how-to-avoid-getting-sick-while-intraining/?utm_source=tpr&utm_medium=email&utm_content=coach&utm_campaign=2017_11_
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE Content Title: Application of Principles of Training Key points Application of the principles of training Specific examples of how to apply the principles of specificity,
The nutrient timing advantage
The nutrient timing advantage Have you ever felt dead-legged or worn out during practice? Do you lift and lift and lift yet can t seem to put on an ounce of muscle? Are you frequently getting sick or injured?
Module 12 : How to safely monitor exercise intensity
Module 12 : How to safely monitor exercise intensity In this module you will learn: What exercise intensity is and how to measure it How best to measure the heart rate How and when to check the pulse How
Muscles 3: Contractions, Adaptations & Energy Use
Muscles 3: Contractions, Adaptations & Energy Use Contractions Isotonic: Muscle changes length in response to resistance Concentric: muscle tension exceeds resistance & muscle shortens Eccentric: Resistance
10 MILE TT TRAINING PLAN
0 MILE TT TRAINING PLAN WITH JOANNA ROWSELL SHAND & EDDIE FLETCHER WATTBIKE.COM INTRODUCTION I have written this plan with Wattbike Sport Scientist Eddie Fletcher to help cyclists improve their fitness
Warm Up. What do you think the difference is between exercise and physical fitness?
Warm Up What do you think the difference is between exercise and physical fitness? Physical Fitness Chapter 4 Lesson 1: The Parts of Fitness Physical Fitness vs. Exercise Physical Fitness is the ability
Yearly Training Phases. Energy source provision. Periodization. Nutrition Periodization: YTP. Nutrition Periodization: YTP
- Nutrition periodization for the YTP - Performance Nutrition cdziedzic@csiontario.ca @SportDietitian Periodization The purposeful sequencing of different training units to attain the desired physiological
TRAINING FOR ENDURANCE RUNNING EVENTS. Dr. Joe I. Vigil
TRAINING FOR ENDURANCE RUNNING EVENTS Dr. Joe I. Vigil You must believe and adhere to the principle of UNENDING IMPROVEMENT and the setting and achieving of even higher goals. The Biologic Law of Training
Physical Fitness. Chapter 4
Physical Fitness Chapter 4 Lesson 1: The Parts of Fitness The Parts of Fitness Physical Fitness is the ability to do everyday activities without becoming short of breath, sore, or tired. There are four
Needs Analysis. Machar Reid and Miguel Crespo International Tennis Federation LEVEL III COACHES COURSE
Needs Analysis Machar Reid and Miguel Crespo International Tennis Federation Introduction Principles of physiology Physiological needs analysis Other performance-determining variables Mechanical demands
MONTGOMERY COUNTY PUBLIC SCHOOLS
MONTGOMERY COUNTY PUBLIC SCHOOLS 9 th Physical Education Curriculum Pacing Guide Days SOL Objective Activity 2 Weeks PE 9.1 - Motor Skill Development: The student will perform all basic movement skills
Overtraining in Young Athletes
Overtraining in Young Athletes Avery D. Faigenbaum, Ed.D. The College of New Jersey Millions of school-age youth in the United States participate in some type of organized or recreational sport program.
Chapter 12 Lesson 1 Benefits of Physical Activity
Lesson 1 Benefits of Physical Activity Reteaching Activity I. Directions Physical activity benefits you in many ways. It has physical benefits, mental and emotional benefits, and social benefits. Fill
Sleep and Performance: An Integrated Perspective
Sleep and Performance: An Integrated Perspective Sleep Medical Considerations GETTING THE ATHLETE READY Nutrition Exercise and Conditioning Mental Preparation One Third of your Life Sleep: Using one third
Making An Exercise Plan
Making An Exercise Plan The purpose of an Exercise Rx (prescription) is to provide a guide for your workouts that 1. is specifically designed to help you meet your fitness goals, 2. is controlled by how
Chapter 14: Improving Aerobic Performance
Chapter 14: Improving Aerobic Performance Thought Questions Why would aerobic athletes perform resistance training exercises? What are advantages and disadvantages of Fartlek training? What are advantages
Playing, Practice, Training How can we do it all? Presenter: Karla Thompson Director of Soccer Operations Arizona Fury Soccer Club
Playing, Practice, Training How can we do it all? Presenter: Karla Thompson Director of Soccer Operations Arizona Fury Soccer Club Karla Thompson Director of Soccer Operations USSF B License National Youth
leisure or sport skills living activities and other activities with vigor Ø Physical fitness: ability of the body to respond to physical demands
LEARNING OBJECTIVES Ø Discuss benefits and guidelines of physical activity and exercise Ø Explain the components of health-related fitness Ø Explain how to improve health through moderate physical activity
How does training affect performance?
Name: How does training affect performance? CQ1 DP1 energy systems alactacid system (ATP/PC) lactic acid system aerobic system analyse each energy system by exploring: source of fuel efficiency of ATP
Periodization as a philosophy of training program design
Periodization as a philosophy of training program design Introduction The General Adaptation Syndrome (GAS) helps us understand how a training stress improves an athlete s physiological capacity and why
Restoration. Introduction METABOLISM. Greater the load, greater the recovery Identify common stressors Strategies to enhance recovery
Restoration Jack Ransone PhD, ATC, FACSM Texas State University ransone@txstate.edu 1932 Los Angeles Introduction Greater the load, greater the recovery Identify common stressors Strategies to enhance
The Effect of Lower Body Negative Pressure Device on Regeneration of Basketball Players
699 The Effect of Lower Body Negative Pressure Device on Regeneration of Basketball Players * Dr. Abdelaziz A. Elnemr ** Dr. Nariman M. Elkhateb *** Dr. Abdelrahman A. Mohamed **** Dr. Osama A. Elnemr
The physical benefits of exercise extend to many of the systems in your body.
13.1 The Benefits of Physical Activity How physically active are you? To answer this question, you first need to know that physical activity includes more than just sports. Any movement that requires your
BIKE PERFORMANCE TESTING REPORT
BIKE PERFORMANCE TESTING REPORT PERSONAL DATA Name: Test Rider Date of Assessment: 1 st January 2015 Sport / Level: Road/ Criterium Racing This report details how you performed in the assessment, and how
Coaching Applications Training Zones Revisited
J. Swimming Research, Vol. 19:2 (2012) Coaching Applications Ernest W. Maglischo, Ph.D. 1970 Lazy Meadow Lane Prescott, AZ 86303 USA ewmaglischo@cox.net Abstract The purpose of this paper will be to describe
USING PHYSICAL TESTING RESULTS TO PLAN YOUR CONDITIONING SESSIONS
USING PHYSICAL TESTING RESULTS TO PLAN YOUR CONDITIONING SESSIONS 1. Introduction Created by Dr Stuart Cormack, Dr Emerson Franchini and Dr Clare Humberstone It is vital for a Judo athlete to develop a
6-week training programme
6-week training programme WEEK 1 6-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
Running Threshold VO2 max Test Results
Running Threshold VO2 max Test Results Peak Centre for Human Performance 1565 Maple Grove Rd Kanata, ON 613-737-7325 www.peakcentre.ca PERSONAL INFORMATION Name: Kristin Marvin Weight: 158.0 lbs Date:
Types of Muscle Movement:
Types of Muscle Movement: Concentric: Muscle fibres shorten Eccentric: Muscle fibres lengthen Isometric: Muscle fibres do not change in length Muscle Fibres and Energy Systems ATP=ENERGY Slow-Twitch vs.
FITNESS WEIGHT TRAINING PRINCIPLES TERMS
FITNESS WEIGHT TRAINING- is the use of progressive resistance exercises to improve performance in a sport or activity. Weight lifting is a sport that can be recreational or competitive for both men and
AM I TRAINING CORRECTLY. Dave Sunderland
AM I TRAINING CORRECTLY Dave Sunderland England Athletics 2013 TRAINING ENVIRONMENT? WHAT ARE YOUR AIMS? ARE YOU GOING TO TRAIN ALONE WITH YOUR HOME COACHES SCHEDULE? ARE YOU GOING TO DO THE UNIVERSITY
How does training affect performance?
Name: How does training affect performance? CQ1 DP1 energy systems alactacid system (ATP/PC) lactic acid system aerobic system analyse each energy system by exploring: source of fuel efficiency of ATP
On the Edge. Striking a balance between the stress of life and strain of training. By Matt Dixon
On the Edge Striking a balance between the stress of life and strain of training By Matt Dixon hile I was a swimmer at university, our coach often told the team, Fatigue makes cowards of us all. Since
Physical activity in cancer patients
Physical activity in cancer patients Fernando C. Dimeo, MD Department of Sports Medicine The secret of a long life? Traditional approach Cancer patients should rest, reduce activity and avoid intense efforts
½ marathon and marathon training zone
½ marathon and marathon training zone 2009 Benefits of Marathon Training Checklist for Getting Started Injury Prevention Basics Selecting Proper Foot wear Running Gear Importance of Warm Up & Stretching
Mark Scheme. Additional Sample Assessment Material. Pearson BTEC Level 3 - Sport and Exercise Science. Unit 1: Sport and Exercise Physiology (31813)
Scheme Additional Sample Assessment Material Pearson BTEC Level 3 - Sport and Exercise Science Unit 1: Sport and Exercise Physiology (31813) BTEC Qualifications BTEC qualifications come from Pearson, the
CHAPTER 2 FATIGUE AND RECOVERY
SECTION A CHAPTER 2 FATIGUE AND RECOVERY 188 CHAPTER 2 FATIGUE AND RECOVERY Fatigue Effects of fatigue on performance Performance can be affected by muscle fatigue, the depletion of energy stores in muscle
BEHOLD THRESHOLD. AeT, LT, AT, OBLA, MLSS, FTP, PST OMG Specialists in Sports Performance
BEHOLD THRESHOLD AeT, LT, AT, OBLA, MLSS, FTP, PST OMG the point that must be exceeded to begin producing a given effect, result or to elicit a response Max vs. Threshold MHR is a genetic limit, suggesting
WORKLOAD MANAGEMENT BASICS
WORKLOAD MANAGEMENT BASICS A Practical Guide to Workload Management & Injury Prevention in Elite Sport By Francois Gazzano, B.Sc. CONTENTS Introduction... 3 Better workload management a key to better performances,
No Pain No Gain? Comprehensive Recovery Strategies. What is Recovery? Controlling Fatigue and Recovery. Stimulus & Recovery. Sleep and ANS 2/9/2016
No Pain No Gain? Comprehensive Recovery Strategies Rest and recovery should be a planned part of program design. Trainers must know the signs of overtraining or under recovery. Professional athletes even
8-week training programme
8-week training programme WEEK 1 8-week training programme ZONE 1 2 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
GRADE SEVEN Energy Balance
The Academic Language Project Based on the Virginia Physical Education Standards of Learning Academic Language Card Set GRADE SEVEN Energy Balance The AMP Lab More Physical Education Curriculum Tools at
Monitoring AFL Footballers and Training Load
Monitoring AFL Footballers and Training Load David Buttifant Collingwood Football Club Australian Rules Football imposes a significant physiological load on the player. The physiological demands on AFL
Cycling Guide. -PLUS- 40K Time Trial Training Plan
Cycling Guide -PLUS- 40K Time Trial Training Plan YOU ARE UNIQUE. Better training is not always about finding ways to push yourself harder. In fact, more often than not it s about learning how to train
12-week training programme
12-week training programme WEEK 1 12-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
Strength and conditioning? Chapter 4 Training Techniques. Weight gain (24yr, 73kg, 177cm, takes 18% protein) Guidelines.
Strength and conditioning? Chapter 4 Training Techniques Minimise the probability of injury Maximise performance Athletic Training Spring 2014 Jihong Park Guidelines Safety: environment, technique, nutrition
Training Monitoring Helps Optimizing Performance and Recovery While Preventing Overtraining and Injuries
Training Monitoring Helps Optimizing Performance and Recovery While Preventing Overtraining and Injuries By François Gazzano, B.Sc. Certified Kinesiologist CEO of AthleteMonitoring.com Overtraining is
Educating Yourself; Athletically. By Ben Wisbey
Educating Yourself; Athletically By Ben Wisbey When you set yourself a goal to complete a particular event or do a particular time for a given distance, it is not just about getting yourself to peak physical
In recent years, athlete monitoring has become increasingly prevalent as
SCHECK, ANDREW W., M.S. Evaluation of the Validity of the Fit For 90 Subjective Training Load and Wellness Measures. (2017) Directed by Dr. Laurie Wideman Gold. 83 pp. In recent years, athlete monitoring
ADVANCED HYDRATION WITH PROTEIN
ADVANCED HYDRATION WITH PROTEIN The PureSport Program The Team at PureSport are very excited to be able to bring to you the next generation of scientifically formulated hydration and recovery sports drinks.
A Healthy, Active. Lifestyle and Your. Muscular System
A Healthy, Active Lifestyle and Your Muscular System 1. Muscular System 2. Types of Muscle muscle - Smooth Muscle that works without consciousness. a. Arteries - The walls of the arteries contract and
Worksheet Questions, Chapter 1, The Warm-Up
Worksheet Questions, Chapter 1, The Warm-Up Exercise 1. True or False. Indicate whether each of the following statements is true or false by clicking on (or if you are using a printed hard copy circling)
GET RIPPED AND DON T DIE TRYING
GET RIPPED AND DON T DIE TRYING PRESENTED BY TOMMY MATTHEWS INTRODUCTION Overtraining just to look great doesn t have to come at the expense of your health. In fact, it s just a one-way ticket to getting
RECOVERY FOR ATHLETES
RECOVERY FOR ATHLETES HENRY JONES PHYSIOTHERAPIST SYDNEY SPORTS MEDICINE, NSW ATHLETICS RECOVERY AN ELITE MENTALITY As athletes progress there is an increase in: Training load Performance expectations
Eating to train - Training to race fast.
Eating to train - Training to race fast. Eating across the Athlete life cycle to maximise performance Greg Shaw Sports Dietitian, Department of Sports Nutrition, AIS Current situation? Swimmers struggling
Using monitoring info to inform training. Leo Thornley CKC Physiologist, Mark Granger CKC Men s Kayak Coach
Using monitoring info to inform training Leo Thornley CKC Physiologist, Mark Granger CKC Men s Kayak Coach Canoe Kayak Coaches Conference - November 2010 Overview Monitoring considerations So you have
How Energy Systems Really Contribute to Energy Production
Understanding the Aerobic System By: Dave Lasnier Understanding energy systems and how they work in relation to one another is of utmost importance for any strength and conditioning coach in order to be