21/04/2015

CHAPTER

12

TRAINING FOR SPORT

Learning Objectives
Review the factors that dictate the demands
of training: volume and intensity.
Learn the causes, signs, and treatment of
overreaching and of overtraining syndrome.
Find out what physiological changes occur
during tapering that result in improved
performance.
(continued)

Learning Objectives
Discover the strength, power, cardiovascular, and muscular endurance changes
that occur due to detraining, inactivity, or
total muscle mobilization.
Find out how to reduce training while
preventing a decline in long-term endurance
and aerobic capacity.

21/04/2015

Did You Know

A persons rate of adaptation and response to training

depends on that individual. He or she cannot be forced
beyond his or her bodys capacity for development. Thus,
training programs must take these individual differences
into account.

OPTIMIZING TRAININGA MODEL

PERIODIZED TRAINING, MACROCYCLE

21/04/2015

PERIODIZED TRAINING, MESOCYCLE

PERIODIZED TRAINING, MICROCYCLE

Optimal Training Load

Progressive overloadprogressive increase in training
load as body adapts
Training volumeduration and frequency
Training intensityforce of muscle action and stress on
the muscular and cardiovascular systems
Resistance training (high intensity and low volume)
Aerobic training (high volume and lower intensity)
Rest periodswithout them, muscles
become chronically fatigued and
depleted of stored energy

21/04/2015

EXCESSIVE TRAININGBLOOD
LACTATE AND HR

TRAINING VOLUME vs IMPROVEMENT

Key Points
Training Demands
Excessive training refers to training with an
unnecessarily high volume or intensity.
Excessive training does not lead to
additional gains in performance and can
lead to chronic fatigue and decreased
performance.
Increase the duration or frequency of
training to increase training volume.
(continued)

21/04/2015

Key Points
Training Demands
Training intensity can determine specific
adaptations to training.
High-intensity, low-volume training
increases muscle strength and speed.
High-volume,
low-intensity training (50% to
.
90% VO2max) increases aerobic capacity.

Did You Know

Long daily workouts may not be the best training method

for some sports. It appears that training volume could be
reduced by as much as one half in some sports, without
reducing the training benefits and with less risk of
overtraining the athlete to the point of decreased
performance.

Effects of Training Too Much

Excessive trainingwell above what is needed for peak
performance, but does not strictly meet the criteria for
overreaching or overtraining. It can lead to chronic fatigue
and decrements in performance.
Overreachinga brief period of heavy overload without
adequate recovery, thus exceeding the athletes adaptive
capacity. There is a performance decrement, but it is
relatively short-term, lasting several days to several weeks
Overtrainingthat point at which an athlete starts to
experience physiological maladaptations and chronic
performance decrements, lasting weeks, months or
longer.

21/04/2015

Overtraining
Continued training beyond the point that would be
optimal; can be related to intensity, duration, frequency, or
any combination of these three
Staleness is a related concept
The key is to design a training program that provides the
optimal level of stress but does not overstress the athlete

Symptoms of Overtraining Syndrome

Decline in physical performance with continued training
Loss in muscular strength, coordination, and maximal
working capacity
General fatigue
Change in appetite and body weight loss
Sleep disturbances
Irritable, restless, excitable, anxious
Loss of motivation
Lack of mental concentration
Feelings of depression

OVERREACHING vs OVERTRAINING

21/04/2015

Possible Causes of Overtraining

Periods of excessive training and/or emotional stress
Abnormal responses in the autonomic nervous system
sympathetic and parasympathetic
Disturbances in endocrine function
Depressed immune function

HORMONAL RESPONSES TO
OVERTRAINING

HYPOTHALAMUS, SAM, and HPA WITH

OVERTRAINING

21/04/2015

BRAIN-IMMUNE SYSTEM INTERACTIONS

EXERCISE AND IMMUNE FUNCTION

Predicting Overtraining
Increase in oxygen consumption for the same rate of work
(though impractical for coach to measure)
Increased heart rate response to the same rate of work
Declines in performance

21/04/2015

.
VO2 IN EARLY AND LATE SEASON

HEART RATE RESPONSES TO TRAINING

Treatment of Overtraining
Reduce training intensity for several days
Rest completely for several days or weeks if symptoms
dont improve
Seek counseling
Prevent overtraining by alternating easy, moderate, and
hard training
Eat sufficient carbohydrate to prevent glycogen depletion

21/04/2015

Key Points
Overreaching and Overtraining
Overreaching and overtraining lead to
decreased performance capacity.
Symptoms of overreaching or overtraining
may occur briefly with regular training.
Overtraining may be caused by abnormal
responses in the autonomic nervous and
endocrine systems and suppressed
immune function.
Heart rate response appears to be the
most reliable warning of overtraining.
Overtraining syndrome is treated most
effectively with rest and proper nutrition.

Did You Know

Tapering for competition involves a reduction in training

intensity and volume. This rest allows your body to repair
itself and restore its energy reserves to prepare you for
your best performance.

Effects of Properly Tapering

Muscular strength increases
Energy reserves are restored
.
No loss of VO2max occurs
Performance increases

10

21/04/2015

EFFECTS OF A 7-DAY TAPER

IN RUNNERS

.
TAPERING AND VO2SUBMAX

Detraining
Partial or complete loss of training-induced adaptations in
response to either the cessation of training or to a
substantial decrement in the training load
Loss of muscle size, strength, and power
Decrease in muscular and cardiorespiratory endurance
Loss of speed, agility, and flexibility

11

21/04/2015

Loss of Muscle Strength With Detraining

Muscle atrophy accounts for a loss in development of
maximal muscle fiber tension.
Normal fiber recruitment is disrupted; some fibers are
unable to be recruited.
Muscle requires minimal stimulation (training once every
10 to 14 days) to retain training gains.

BIOKINETIC SWIM BENCH AND

STRENGTH CHANGES WITH DETRAINING

Loss of Muscular Endurance With

Detraining
Decreased performance may be related to losses in
cardiorespiratory endurance.
Oxidative enzyme activity in muscles decreases.
Glycolytic enzymes remain unchanged with up to 84 days
of detraining.
Muscle glycogen content (and thus storage capacity)
decreases.
Acid-base balance becomes disturbed.
Muscle capillary supply and fiber type may change.

12

21/04/2015

.
DETRAINING, VO2MAX, AND OXIDATIVE
ENZYMES

DETRAINING AND MUSCLE GLYCOGEN

Blood Lactate, pH, and Bicarbonate

(HCO3) in Eight Collegiate Swimmers
Undergoing Detraining
Weeks of detraining
Measurement

0a

1b

Lactate (mmol/L)

4.2

6.3

6.8

9.7c

7.259

7.237

7.236

7.183c

HCO3 (mmol/L)

21.1

19.5c

16.1c

16.3c

Swim time (s)

130.6

130.1

130.5

130.0

pH

Note. Measurements were taken immediately after a fixed-pace swim.

aThe

values at week 0 represent the measurements taken at the end of 5

months of training. bThe values for weeks 1, 2, and 4 are the results obtained
after 1, 2, and 4 weeks of detraining, respectively. cSignificant difference from
the value at the end of training.

13

21/04/2015

Loss of Cardiorespiratory Endurance

Losses are greatest in highly trained individuals.
Plasma volume decreases
Stroke volume decreases
.
VO2max decreases
Endurance performance decreases

Did You Know

You can prevent rapid losses to your cardiorespiratory

endurance with a minimum of three training
sessions per
.
week at an intensity of at least 70% VO2max.

.
CHANGES IN VO2MAX WITH BED REST

14

21/04/2015

Effects of Detraining and

Blood Volume Expansion
Normal
blood
volume
Parameter
Blood volume (ml)

Expanded
blood
volume

Trained

Detrained

Detrained

5,177

4,692b

5,412

Stroke volume (ml/beat)a

.
VO2max (L/min)

166

146b

164

4.42

4.16b

4.28

Exercise time to
exhaustion (min)

9.13

8.44

8.06c

aStroke

volume measured during submaximal exercise. bDenotes a significant

difference from the trained (normal blood volume) and detrained (expanded
blood volume) values. cDenotes a significant difference from the trained
(normal blood volume) value.

Retraining
Recovery of conditioning after a period of inactivity.
Affected by fitness level and the length and extent of
inactivity.
If a cast allows some range of movement, retraining time
can be reduced.
Electrical stimulation of muscles can
prevent muscle fiber atrophy.

Key Points
Detraining and Retraining
Detraining is the cessation of regular
physical training
Retraining is resuming training after a
period of inactivity.
The greater the training gains achieved,
the greater the losses with detraining.
Detraining results in losses of muscle size,
strength, power, and endurance; speed,
agility, and flexibility; and cardiorespiratory
endurance.
Detraining effects can be minimized by
training
three times a week at 70%
.
VO2max.

15