IB SEHS Unit A1: Training/ Optimizing Physiological Performance Graded A

IB SEHS Unit A1: Training/ Optimizing Physiological Performance Graded A Overtraining ️Training too often 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 training response Training ️Is performing an exercise in an organized manner on a regular basis with a specific goal in mind. There needs to be a balance between training, competition and recovery. The principles of progressive overload, specificity and reversibility govern the nature and extent of training adaptations. (FITT) Overtraining ️when an athlete attempts to do more training than he/she is able to physically or mentally tolerate. Results in a number of symptoms that are highly individualized. progressive overload ️A greater than normal stress or load is required on the body in order for adaptations to take place. In order for the muscle to increase, it must be stressed in some manner. F frequency, I intensity, T type, T time. Specificity ️Exercises should be relevant to the desired outcomes. Training begins with general and progresses to specific. To improve in a particular skill or exercise, that skill or exercise must be practiced. Reversibility ️although rest is necessary during training, if the training program is stopped for weeks at a time, gains will be lost. OTS ️a highly variable condition. Affects athletes significantly. Many different signs and symptoms. Takes weeks or months to recover. Main indicator of OTS ️decrease in performance level Indicators of OTS ️Resting heart rate increase; sleeping heart rate increase Sleep disturbance (increased time awake and increased movement during sleep that can compromise sleep quality) Chronic muscle soreness (different than DOMS as it is not alleviated by rest and recovery) A reduced immune system function Decreased appetite fatigue ️Extreme tiredness, exhaustion Periodization ️a structured, organized approach to training. Optimizes performance and reduces the chances of overtraining and injury. Structure of Periodization will depend on ️The specific sport played The performance level The experience level Their performance potential Their sports calendar of events Flexibility ️(static, active, dynamic, ballistic, Proprioceptive neuromuscular facilitation (PNF)) Strength and resistance ️(gravity/body weight, rubber bands, weight machines, free weights) Circuit training ️(resistance/strength focused) Interval training ️(cardio-focused) Continuous training ️(no rest) Fartlek training (speed play) ️It is a training method that blends continuous (endurance) training with interval (speed) training. Cross Training ️potentially all of the above; strength of one method to attenuate the weaknesses of another Preparation phase ️Lasts 3-6 months Two subdivisions: General preparatory phase Specific preparatory phase Competition Phase ️Occurs during the athlete's competitive season Maintenance of training Transition phase ️Following the season 3-4 weeks Active rest & relaxation Macrocycle ️training program for the entire year or season