Day 5 Signs of Overtraining

Methods to deal with Injuries, faults and environment issues.

Treatment options for these issues

Signs of Over-trainingMovement coordination symptoms

– Increased incidence of disturbances in movement (the re-appearance of faults that seemed to have been overcome, cramp, inhibitions, insecurity)

– Disturbances in rhythm and flow of movement – Lack of ability to concentrate – Reduced power of differentiation and correction

Conditioning symptoms:

–Diminished powers of endurance, strength, speed. Increase in recovery time, loss of 'sparkle' (competitive qualities) –Reduced readiness for action, fear of

competition, giving-up in face of difficult situations, especially at the finish

Conditioning symptoms:

–Confusion in competition, departure from usual tactics –Susceptibility to demoralizing influences

before and during competition –Increasing tendency to abandon the

struggle

Psychological symptoms:

– Increased irritability, obstinacy, tendency to hysteria, grumbling, defiance, increased quarrelsomeness, avoidance of contact with coach and colleagues –Over sensitivity to criticism, or increasing

indolence, poor incentive, dullness, hallucination, anxiety, depression, melancholy, insecurity

Causes of Over-Training

• Recovery is neglected (mistakes in the build-up of training cycles, inadequate use of general exercise sessions for recovery)

• Inappropriate increase in frequency of training or extent of loading or density of loading

• Demands are increased too quickly, so that adaptation cannot be consolidated

• Too rapid increase of loading after forced breaks (injuries, illness)

Causes of Over-Training• Too great an extent of loadings of maximum and sub-

maximum intensity • Too high an intensity of duration loadings in endurance

training • Excessive and forced technical schooling in complicated

courses of movement without adequate recovery • Excess of competitions with maximum demands,

combined with frequent disturbance of the daily routine and insufficient training

• Excessive bias of training methods and units

Factors Reducing Performance Life Style:

– Inadequate sleep, irregular routine by day –Use of alcohol and nicotine –Excess of caffeine –Bad living conditions (noise,

overcrowding, inadequate light, etc.) –Over stimulating company

Factors Reducing Performance Life Style:

–Lack of free time or inability to make good use of free time (no relaxation) –Nutritional deficiencies (lack of vitamins) –Rush and hurry –Frequent necessity to adjust body-weight –Taking on more stresses when already at

capacity

Environment:

–Over burdening with family duties –Tensions within family (parents,

husband, wife) –Difficulties in personal relationships –Dissatisfaction with career, studies,

school

Environment

–Bad assessment and marks in school, in studies, etc –Conflict of attitudes to sport (family,

superiors) –Excess of stimuli (TV, cinema) –Increased burden in one area of

environment (e.g. final exams, A levels)

Health Upsets:

–Feverish colds, stomach or intestinal upsets –Chronic illnesses –After effect of infectious illness –Seasonal allergies–Lack of food/nutrients to sustain

activity

Methods of icing an injury

• Traditional ice pack:• Ice bag should have as much air removed from

inside to allow for largest amount of contact to occur.

• Place a moist paper towel between bag and skin• Should be wrapped onto the injury site.• Use the rice principle• Should stay on the body for at least 20 - 25

minutes

Traditional ice pack:• Pros:• Easiest method to use• Most people have a plastic bag and ice cubes• Athlete does not have to remember to do anything during the

treatment• Most practical time commitment • • Cons:• Does not treat "all" of the injury only that which is in contact with

the bag• Can drip and make a mess• Makes the athlete be immobile for a period of time• Athletes may not ice on a regular basis due to time commitment

Ice Immersion

• Use of a pail, tub, bucket or old cooler to hold a mixture of both ice and water.

• Treatment time will last only 10 minutes• Can use an old sock for finger or toes to lessen

the effects of the cold• Can start with luke-warm water and then add

ice cubes to gradually decrease the temp of the treatment

Ice Immersion• Pros:• Large areas of treatment with the extremities• Shorter treatment time and commitment• Highly effective• Deep penetration of injured tissue 2” around entire joint

• Cons:• Can not be used on all areas of the body• Intense sensation during icing event, may be too cold for some

individuals to endure the "pain"• The icing bucket may not be available• Have to prepare the treatment

Contrast bath

• The use of both heat and ice during a treatment

• There are five treatment segments lasting five minutes each

• Ice, heat, ice, heat, ice• You begin and end with the icing component

Contrast bath• Pros:• Provides a mechanical messaging effect of the injury• Help move out old or damaged blood cells• Provides benefits of both treatment modalities

• Cons:• Athlete must think about and watch the time during the

treatment• Athlete could not perform the treatment correctly due to nature

of the treatment• Treatment may be used too early in the injury cycle

Five major sensation of ice

• Cold = Initial sensation being felt by the nerve ending

• Aching = Physiological change occurring in the

blood vessels with the body quickly increasing blood flow and then stunting the same blood flow from the injury site.

Immediate care of athletic injuriesHeat or Ice?

Tissue Response to Injury: (active process for 48-72 hrs.)

a.) Ruptured capillaries and hemorrhageb.) Increased metabolic rate to affected areac.) Increased fluid to area creating edema and swellingd.) Pain due damaged nerve fibers and compression of fiberse.) Muscle spasm in an attempt to splint or protect the injured area

Immediate care of athletic injuriesHeat or Ice?

Effects of Heat and Cold

Circulation - blood flow &fluidincrease decreaseMetabolism - need for oxygen increase decreasePain- sensation decrease decreaseMuscle spasm decrease decreaseDepth of penetration shallow deep 1.5 -2"

Five major sensation of ice

• Burning = The nerve endings are working extremely hard to process the rapidly changing impulses.

• Pain = The ice is causing a discomforting feeling with the nerve endings.

• Numbness = The nerve ending have had their sensory capabilities dramatically diminished and the blood vessels are at a point of occulation (a very low level of blood flow)

Heat Illnesses

Complaints athletes may give leading to the suspicion of heat illness:

1. Light headed or feeling dizzy2. Nausea or the act of vomiting3. Weakness while standing or a postural

change 4. Muscle spasms or cramps

Heat Illnesses Types of heat illnesses

Heat cramps• S&S = painful spasms of the voluntary muscles

(usually the calf or abdomen)• Treatment: While stretching the spasm apply

direct pressure to area, fluid replacement, rest and shade

Heat Illnesses Types of heat illnesses

Heat Exhaustion• Causes = sweating, dehydration mineral deficiency• S&S = moist skin, victim is tired and may appear glassy-

eyed, near normal body temperature, strong but rapid pulse, cramping, nausea or vomiting, hyperventilation, confusion and restlessness

• Treatment: Move to cool place, remove clothing, lower the body temperature (ice towels, water, fans. Air conditioning etc), give fluids if cooperative, transport to hospital if dramatic improve is not noticed is a short period of time.

Heat Illnesses Types of heat illnesses

Heat Stroke• Causes = stopping of sweating process, shock and cell

death due to overexertion, water and electrolyte depletion

• S&S = Dry, red hot skin, body temperature is high ( 105 or higher) shallow respiration, possible unconsciousness

• Treatment: cool victim as rapidly and efficiently as possible, move the victim to a cool area, remove clothing, lower the body temperature (ice towels, water, fans. Air conditioning etc), call 911

Relative Humidity Awareness