Optimizing Performance in Sport
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Transcript of Optimizing Performance in Sport
Optimizing PerformanceOptimizing Performance in Sportin Sport
Prof. G.GalantiProf. G.Galanti A.A. 2002-2003A.A. 2002-2003
It is the process that make the athletesable to improve their exercise performance, efficency and tolerance to physical stress.
It represents the body adaptations to chronic exposure to exercise.
These adaptations are higly specific
to the type of training, and their magnitude are related to the volume (quantity) and
intensity (quality) of Training.
Sports training
CRMSCRMS
L’insieme di caratteristiche L’insieme di caratteristiche cardiorespiratorie,cardiorespiratorie,neuromuscolari e neuromuscolari e
psicologiche ,naturali odpsicologiche ,naturali odacquisite,che permettono all’atleta di acquisite,che permettono all’atleta di
effettuareeffettuarela prestazione sportiva con il massimo la prestazione sportiva con il massimo
rendimento rendimento e con il minimo pericolo di infortunioe con il minimo pericolo di infortunio
“ “ Condizione Atletica”Condizione Atletica”
Quantifying Sport TrainingQuantifying Sport Training
Over TrainingOver TrainingDemands of Demands of TrainingTraining
VolumeVolume
IntensityIntensity
Effects of OTEffects of OT
Predicting OTSPredicting OTS
Treatment OTSTreatment OTS
ANSANSHormonHormon
ImmunityImmunity
Blood EnzBlood EnzO2 consO2 cons
ECGECGHRHR
DetrainingDetraining RetrainingRetraining
Musc StrengthMusc StrengthMusc PowerMusc PowerMusc EndMusc End
CardioRe EndCardioRe EndFlexibilityFlexibility
Tapering Tapering of Peak of Peak
PerformancePerformance
Basic PrinciplesBasic Principles
1.1. The Principle of IndividualityThe Principle of Individuality2.2. The Principle of SpecificityThe Principle of Specificity3.3. The Principle of Progressive OverloadThe Principle of Progressive Overload4.4. The Principle of Hard / EasyThe Principle of Hard / Easy5.5. The Principle of PeriodizationThe Principle of Periodization6.6. The Principle of DisuseThe Principle of Disuse
Basic Training PrinciplesBasic Training Principles
Basic Training PrinciplesBasic Training Principles
1. The Principle of Individuality1. The Principle of IndividualityDifferent people respond to the same training in different Different people respond to the same training in different ways. Heredity plays a major role in determining how ways. Heredity plays a major role in determining how quickly and to what degree the athlete adapts to a training quickly and to what degree the athlete adapts to a training program.program.
For these reasons any training program For these reasons any training program “must take into “must take into account the specific needs and abilities of the individuals account the specific needs and abilities of the individuals for whom it is designed.”for whom it is designed.”
Basic Training PrinciplesBasic Training Principles
2. The Principle of Specificity2. The Principle of SpecificityTo maximize the benefits, training must be specifically To maximize the benefits, training must be specifically matched to the type of activity the athlete use to be matched to the type of activity the athlete use to be engaged in. (engaged in. (endurance vs strenght and power trainingendurance vs strenght and power training).).By this principle the training program must stress the By this principle the training program must stress the physiological systems that are critical for optimal athlete’s physiological systems that are critical for optimal athlete’s performance, in order to achieve performance, in order to achieve specific adaptations for specific adaptations for specific sports.specific sports.
3. The Principle of Progressive Overload3. The Principle of Progressive OverloadOverload Overload andand Progressive Training Progressive Training are the foundation of are the foundation of all training programs. all training programs. A well-designed Training Program must involve working A well-designed Training Program must involve working the muscles, respiratory and cardiovascular systems the muscles, respiratory and cardiovascular systems harder than normal (harder than normal (overloadoverload); as the body adapts, ); as the body adapts, Training progresses to a higher work level (Training progresses to a higher work level (progressive progressive trainingtraining))
Basic Training PrinciplesBasic Training Principles
4. The Principle of Hard / Soft4. The Principle of Hard / SoftBill Bowerman (former U.S. Olympic track coach and Bill Bowerman (former U.S. Olympic track coach and founder of NIKE) developed a training strategy for his founder of NIKE) developed a training strategy for his distance running that became known as distance running that became known as ‘ The principle of ‘ The principle of hard / soft’.hard / soft’.
According to this principle, one or two days of hard According to this principle, one or two days of hard training should be followed by one day of soft training, training should be followed by one day of soft training, allowing the fully recover of body and mind and prevent allowing the fully recover of body and mind and prevent the athlete’s overtraining.the athlete’s overtraining.
Basic Training PrinciplesBasic Training Principles
Endurance athletes mustEndurance athletes mustpay particular attention to pay particular attention to
their carbohydrate intake intheir carbohydrate intake inthe periods of hard training,the periods of hard training,
in order to avoid the depletionin order to avoid the depletionof glycogen reserves.of glycogen reserves.
Importance of the dietImportance of the diet
5. The Principle of Periodization5. The Principle of PeriodizationPeriodization is the gradual cycling of Periodization is the gradual cycling of
specificityspecificity, , intensity intensity and and volume volume of training to of training to achieve achieve peak levelspeak levels of fitnessof fitness for competition. for competition.
Basic Training PrinciplesBasic Training Principles
6. The Principle of Disuse6. The Principle of Disuse“ “ Use it or loose it”Use it or loose it”
According to this principle, training benefits are lost if According to this principle, training benefits are lost if training is either discontinued or reduced too abruptly.training is either discontinued or reduced too abruptly.
To avoid this, all training programs must include a To avoid this, all training programs must include a maintenance programmaintenance program..
Basic Training PrinciplesBasic Training Principles
The Volume of TrainingThe Volume of Training
Training volume can be increasedTraining volume can be increased by increasing eitherby increasing either
the the duration duration or the or the frequencyfrequency of training bouts. of training bouts.Numerous studies have shownNumerous studies have shown
no significant differences in improvment between no significant differences in improvment between athletes who train with typicalathletes who train with typical
training volumes and those who train withtraining volumes and those who train with twice the volume twice the volume
Changes in swimmers’sChanges in swimmers’s(a) blood lactate levels (a) blood lactate levels (b) heart rate (b) heart rate during standarized swim during standarized swim during 25 wk of training,during 25 wk of training,once once (group1) or (group1) or twicetwice (group2) day(group2) day
Volume of TrainingVolume of Training
0
0,2
0,4
0,6
0,8
1
1,2
LS group SS group
<5.000m/day<5.000m/day>10.000m/day>10.000m/day
Performance improvement of different Performance improvement of different trained male swimmers trained male swimmers
% i m
pro v
me n
t pe r
ye a
r%
i mp r
o vm
ent p
e r y
ear
Intensity of trainingIntensity of trainingTraining intensity relates to both the force of Training intensity relates to both the force of
muscle action (muscle action (strength and power trainingstrength and power training) and ) and the stress placed on the cardiovascular system the stress placed on the cardiovascular system
((aerobic trainingaerobic training).).Training Intensity is typically relate to the Training Intensity is typically relate to the %% of of
the athlete’s the athlete’s VO2 max.VO2 max.
Intensity of trainingIntensity of training
Training intensity of between Training intensity of between
50% and 90% VO2max50% and 90% VO2max
produce marked improvement in aerobic produce marked improvement in aerobic
capacity for most peoplecapacity for most people
OVERTRAININGOVERTRAININGMore is not always betterMore is not always better
OvertrainingOvertrainingThe only way to continue to improve exercise The only way to continue to improve exercise performance with training is to progressively performance with training is to progressively
increase the training stress. increase the training stress. However, when this concept is carried too far, pushing However, when this concept is carried too far, pushing the body beyond its ability to adapt, the training may the body beyond its ability to adapt, the training may
became excessive.became excessive.
An excessive training produces no additional An excessive training produces no additional improvement in conditioning or performance and improvement in conditioning or performance and
can lead to a chronic state of fatigue that is can lead to a chronic state of fatigue that is associated with muscle glycogen depletion.associated with muscle glycogen depletion.
This condition is termed This condition is termed OvertrainingOvertraining..
OvertrainingOvertraining
Overtraining is an imbalance between exercise and Overtraining is an imbalance between exercise and recovery in which the athlete’s training program recovery in which the athlete’s training program execeeds the body’s physiologic and psycologic execeeds the body’s physiologic and psycologic limits and causes fatigue and reduced functional limits and causes fatigue and reduced functional capacity.This problem results from a short-tocapacity.This problem results from a short-tomedium-term increase in training volume and/or medium-term increase in training volume and/or intensityover the athlete’s previously substantial intensityover the athlete’s previously substantial baseline. baseline.
OvertrainingOvertraining
Developement of OvertrainingDevelopement of Overtraining
Emotional factorsEmotional factors : : Demands of competitionDemands of competition Desire to winDesire to win Fear of failureFear of failure Unrealistically high goalsUnrealistically high goals
Physical factorsPhysical factors
OVERTRAININGOVERTRAINING
Decline in performance accompained by a loss in competitive desire and a loss in enthusiasm
for training
Developement of OvertrainingDevelopement of OvertrainingPhysical factorsPhysical factors
Too intenseToo intenseTraining loadTraining load
Too highToo highTraining volumeTraining volume
Excessive trainingExcessive training
Overcaming the body’s ability of recovering and Overcaming the body’s ability of recovering and adaptingadapting
Catabolism > AnabolismCatabolism > AnabolismOvertrainingOvertraining syndromesyndrome
OvertrainingOvertraining is characterized by a is characterized by a sudden decline in sudden decline in athlete’s performanceathlete’s performance that cannot be remedied by a few that cannot be remedied by a few
days of rest and dietary manipulation.days of rest and dietary manipulation.
It must be distinguished from It must be distinguished from FatigueFatigue that often follows one that often follows one or more exhaustive training session that is usually corrected or more exhaustive training session that is usually corrected
by a few days of rest and a carbohydrate-rich diet.by a few days of rest and a carbohydrate-rich diet.
Overtraining SyndromeOvertraining Syndrome
Subjective sense of loss in muscular Subjective sense of loss in muscular strenght, coordination and maximal working strenght, coordination and maximal working capacitycapacity
Decrease appetite and body weight lossDecrease appetite and body weight loss Muscle tenderness Muscle tenderness
Principal symptomsPrincipal symptoms
Overtraining SyndromeOvertraining Syndrome
Head colds, allergic reaction or bothHead colds, allergic reaction or both Occasional nauseaOccasional nausea Sleep disturbancesSleep disturbances Elevated resting heart rateElevated resting heart rate Elevated blood pressureElevated blood pressure
Other symptomsOther symptoms
Overtraining SyndromeOvertraining Syndrome
The symptoms of overtraining are highly individualized and subjective, so they cannot be
universally applied.
The presence of one or more of these symptomsThe presence of one or more of these symptomsis sufficent to alert the coach or trainer that an is sufficent to alert the coach or trainer that an
athlete migth be overtrained athlete migth be overtrained
Overtraining SyndromeOvertraining Syndrome
Changes associated with Changes associated with overtraining syndromeovertraining syndrome
Abnormal responses of Abnormal responses of Autonomic Nervous SystemAutonomic Nervous System
Sympathetic mediated symptoms (more frequents)Sympathetic mediated symptoms (more frequents) •• increased resting heart rateincreased resting heart rate
• • increased blood pressureincreased blood pressure
•• loss of appetite loss of appetite
• • decreased body massdecreased body mass
• • sleep disturbancessleep disturbances
• • emotional instabilityemotional instability
• • elevated basal metabolic rateelevated basal metabolic rate
Elevated blood levelsElevated blood levelsof epinephrine andof epinephrine and
norepinephrine norepinephrine
Abnormal responses of Abnormal responses of Autonomic Nervous SystemAutonomic Nervous System
Parasympathetic mediated symptoms (less frequents)Parasympathetic mediated symptoms (less frequents)
• • early onset of fatigue early onset of fatigue
• • decreasing resting heart ratedecreasing resting heart rate
• • less rapid HR recovery after exercise less rapid HR recovery after exercise
• • decreased resting blood pressuredecreased resting blood pressure
Overtraining on runner’s heart rate Overtraining on runner’s heart rate responseresponse
Hormonal response to Overtraining
TestosteroneTestosterone ThyroxineThyroxine CortisolCortisol
Testosterone/CortisolTestosterone/Cortisol
Protein catabolismProtein catabolism (( blood urea ) blood urea )
Loss in lean body massLoss in lean body mass
Changes in hormone blood levelsChanges in hormone blood levelsduring a period of intensified training during a period of intensified training
Overtraining and Immunity Overtraining and Immunity One of the most serious One of the most serious
consequences of overtraining is the consequences of overtraining is the depression of the immune responsedepression of the immune response
that places the athlete at an increased that places the athlete at an increased risk for infection and increase the risk risk for infection and increase the risk
of even greater complications.of even greater complications.
Amount of exercise and risk of upper Amount of exercise and risk of upper respiratory tract infections respiratory tract infections
May Overtraining syndrome May Overtraining syndrome be predictable?be predictable?
1.1. changes in blood levels of muscular enzymes changes in blood levels of muscular enzymes (CK, LDH, SGOT)(CK, LDH, SGOT)
2.2. Increased oxigen consumption at a fixed rate of Increased oxigen consumption at a fixed rate of work as performance becomes less efficentwork as performance becomes less efficent
3.3. Abnormal resting ECGs showing T wave inversionAbnormal resting ECGs showing T wave inversion4.4. Increased heart rate and blood lactate responses Increased heart rate and blood lactate responses
to a fixed rate of workto a fixed rate of work
Predicting overtraining syndromePredicting overtraining syndrome
Signs that have been consideredSigns that have been considered for diagnosing overtraining for diagnosing overtraining
Oxigen consumption inOxigen consumption inovertrained athletesovertrained athletes
30
40
50
60
70
80
Early season Late season
Vo2 maxsubmax
70%max70%max80%max80%max
10-km time10-km time
VO2m
axVO
2max
The advantages of this test are :The advantages of this test are :
•• providing an easly obtained , objective measurement ofproviding an easly obtained , objective measurement of the athlete’s cardiovascular response to a given rate ofthe athlete’s cardiovascular response to a given rate of workwork
• • providing a warning signal of developing overtrainingproviding a warning signal of developing overtraining syndromesyndrome
The best predictor of overtraining syndrome seems The best predictor of overtraining syndrome seems to be HR response to a standardized bout of work.to be HR response to a standardized bout of work.
Predicting overtraining syndromePredicting overtraining syndrome
Overtraining on runner’s heart rate Overtraining on runner’s heart rate responseresponse
May the athlete recover fromMay the athlete recover from overtraining syndrome ?overtraining syndrome ?
Treatment of Treatment of overtraining syndromeovertraining syndrome
Recovery from overtraining
syndrome is only possible with a
marked reduction in training
intensity or complete rest.
Prevention of Prevention of overtraining syndromeovertraining syndrome
The best way to minimize the risk The best way to minimize the risk
of overtraining is to follow cycling of overtraining is to follow cycling
training procedures, alternating training procedures, alternating
easy, moderate and hard periods easy, moderate and hard periods
of trainingof training
Tapering for peak performanceTapering for peak performance
Many athletes decease their training Many athletes decease their training
intensity before a competition to avoid intensity before a competition to avoid
reductions in strength, power and reductions in strength, power and
performance capacity that accompany performance capacity that accompany
high-intensity training.high-intensity training.
This practice is called Tapering.This practice is called Tapering.
Less training is Less training is needed toneeded to
maintain the gains maintain the gains previous attained previous attained with an intense with an intense
trainingtrainingSo Tapering does So Tapering does
not lead to a loss of not lead to a loss of condictioningcondictioning
Tapering for peak performanceTapering for peak performance
The most notable The most notable change during the change during the Taper period is a Taper period is a
marked increase in marked increase in muscular strength muscular strength
which best explains the which best explains the performance performance
improvement that improvement that occurs. occurs.
Tapering for peak performanceTapering for peak performance
Tapering also allows time for the muscle Tapering also allows time for the muscle
to repair any damage incurred during to repair any damage incurred during
intense training and for the energy intense training and for the energy
reserves (muscular and liver glycogen) reserves (muscular and liver glycogen)
to be restoredto be restored
DetrainingDetrainingMay physical inactivity affect highly trained athletes?May physical inactivity affect highly trained athletes?
Physiological responses to Physiological responses to detrainingdetraining
•• Muscular strength and powerMuscular strength and power
• • Muscular enduranceMuscular endurance
•• Speed, agility and flexibilitySpeed, agility and flexibility
• • Cardiorespiratory enduranceCardiorespiratory endurance
Physiological responses to detrainingPhysiological responses to detrainingMuscular strength and powerMuscular strength and power
Detraining causes losses in muscular strenght
and power.
However muscles require only minimal
stimulation to retain these qualities during
periods of reduced activity
(a training session once every 10 to 14 may be sufficent)
Physiological responses to detrainingPhysiological responses to detrainingMuscular enduranceMuscular endurance
• • decreased oxidative enzyme activitydecreased oxidative enzyme activity
• • decreased muscle glycogen storagedecreased muscle glycogen storage
• • disturbance of the acid-base balancedisturbance of the acid-base balance
• • decreased blood supply to thedecreased blood supply to the
musclesmuscles
Muscular endurance decreases after only Muscular endurance decreases after only 2 weeks of inactivity2 weeks of inactivity. . Possible explanations for this are:Possible explanations for this are:
Physiological responses to detrainingPhysiological responses to detrainingMuscular EnduranceMuscular Endurance
0
20
40
60
80
100
120
140
160
1st 2nd 3rd 4th
swimmersuntrained
Mus
cle
glyc
ogen
(mm
ol/k
g)M
uscl
e gl
ycog
en (m
mol
/kg)
Weeks of detrainingWeeks of detraining
Regression of Athlete’s HypertrophyRegression of Athlete’s Hypertrophy
0
50
100
150
200
250
LVM(gr) LVID(mm)
ContrAth BeAth Af
G.Galanti et al. Cardiologia 1989
Detraining losses in Detraining losses in
speed and agility are small.speed and agility are small.
FlexibilityFlexibility
is lost rather quikly, is lost rather quikly,
so stretching exercisesso stretching exercises
should be incorporated alsoshould be incorporated also
into off-season into off-season
training programs.training programs.
Physiological responses to detrainingPhysiological responses to detraining speed, agility and flexibilityspeed, agility and flexibility
Physiological responses to detrainingPhysiological responses to detrainingLoss of speed agility and flexibilityLoss of speed agility and flexibility
Although flexibility can be reestabilished in little Although flexibility can be reestabilished in little time, the athletes should maintain the desired time, the athletes should maintain the desired
flexibility level year-round.flexibility level year-round.
Reduced flexibility has been proposed to Reduced flexibility has been proposed to increase athletes’ susceptibility to serious injury.increase athletes’ susceptibility to serious injury.
Change in cardiorespiratoryChange in cardiorespiratory enduranceendurance
Cardiovascular effects of complete restCardiovascular effects of complete rest
Heart volumeHeart volume
Total blood volumeTotal blood volume plasma volumeplasma volume
contractilitycontractility
Stroke volumeStroke volume
Cardiac outputCardiac output VO2 maxVO2 max
How much activityHow much activity
is neededis needed
to prevent losses of to prevent losses of
physical conditioning?physical conditioning?
To maintain
cardiorespiratory endurance,
training must be conducted
at least 3 times per week
at an intensity
of at least. 70% VO2 max
Study QuestionsStudy Questions
What are the causes of overtraining? How can it be What are the causes of overtraining? How can it be identified? What is the suggested treatment for identified? What is the suggested treatment for overtraining?overtraining?
What physiological changes occur during the taper What physiological changes occur during the taper period that can be cretied with improvements in period that can be cretied with improvements in performance?performance?
What alterations occur in strenght, power and What alterations occur in strenght, power and muscular endurance with physical detraining?muscular endurance with physical detraining?
What changes take place in the muscle during What changes take place in the muscle during periods of inactivity?periods of inactivity?
What alteration occur in speed, agility and What alteration occur in speed, agility and flexibility with physical detraining?flexibility with physical detraining?
What changes occur in the cardiovascular What changes occur in the cardiovascular system as the athlete becomes deconditioned?system as the athlete becomes deconditioned?
During periods of reduced training what factores During periods of reduced training what factores (frequency, duration, intensity) must be stressed (frequency, duration, intensity) must be stressed in order to prevent a decline in long-term in order to prevent a decline in long-term endurance and aerobic capacity?endurance and aerobic capacity?