Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
01-November-06
ISSN: 1550-2643: Library Of Congress, Washington D.C.,
Welcome to this edition, I hope you enjoy the contents.
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Topics discussed:
Fatigue- An intimate look into the process
Overtraining in exercisers by Paul Russell sport and exercise psychologist
We are departing a bit from the recovery means to explain fatigue in more detail. First a refresher on what recovery is which will be followed by a brief explanation of fatigue from two stand points.
Recovery is the physiological mechanism that involves full body and muscle recuperation during the rest periods of training that allows muscle growth to occur. Optimum increases in muscle growth occur only with complete recovery.
Recuperation methods enhance your strength gains to the utmost through various means and methods. One of the initial objectives is to overcome the effects of fatigue.
Common fatigue theory
Fatigue comes into the picture in one or more combinations of the following types.
1. Circulatory/respiration systems
2. Body temperature fluctuations
3. Dehydration
4. Depletion of or blockages of the energy sources, the most powerful being i.e. ATP/CP
5. Psychological issues
Overcoming fatigue both during the session and afterwards is a direct result of using correct recovery methods. In fact the fitness/fatigue training model as described by V. M. Zatsiorsky relies heavily on the immediate aftereffects of the session. This is a combination of the fitness gains resulting from the workout and the fatigue accumulated as a result of the same workout. The positive and negative effects of the training determine the final outcome.
If the session has produced so much fatigue that the body is having a hard time overcoming the effects then the fatigue side of the equation will have skewed the outcome. Restoration is a must in this case.
Untrained individuals share these characteristics when approaching and entering total fatigue:
In comparison to the trained athlete who is pushed to failure due to fatigue and displays these signs of stress:
It is more than evident to this writer that fatigue is a personal judgment and that each individual will have their own shut down point. At this point the person must decide whether or not the pain is actually worth the effort to continue. Superior athletes will continue, where as those less motivated will drop to the side and accept the jeep ride up or down the hill never to be heard of again.
Fatigues greatest enemy is total fitness.
Overtraining in exercisers is more common than you think. Learn how to spot the signs.
Paul Russell CPsychol
Fifth Space Consultants
Many individuals have trouble with client motivation and getting their clients to train at an effective level to produce the results they crave, but there is an increasingly larger group of exercisers who suffer from overtraining and suffer the negative psychological and behavioral consequences of this.
There is a lot of ambiguity over the definition of overtraining but the U.S. Olympic Committee defined overtraining as “a syndrome that results when excessive, usually physical, overload on an athlete occurs without adequate rest”. The result of prolonged overtraining is often “athlete burnout”, a phrase that is commonly referred to in the media. Burnout has been defined as “ a psychological, emotional, and physical withdrawal from a formerly pursued and enjoyable activity as a result of chronic stress”. So if you have a client who is overtraining the end result is usually psychologically very unpleasant. Overtraining is most common in endurance athletes eg. long distance runners etc.
As a professional in the fitness industry you need to be aware of the potential signs and symptoms of overtraining; it would be unfortunate if you were unable to recognize this until late on when the client is physically and psychologically “breaking down”.
Many symptoms have been proposed to that are associated with overtraining. Fry et al. (1991) divided the symptoms into 4 homogenous categories:
The rate of physical complaints rises with increased training loads, as do objective clinical problems such as injury and infection. Typical clinical symptoms and findings include:
Mood and Psychological Parameters:
Kellmann (2002) produced the Recovery-Stress Questionnaire for Athletes (REST-Q) to help monitor an exercisers’ ability to cope with overtraining, and the incident of symptoms of the disorder. The test consists of 7 stress scales, and 5 recovery scales. The test should be given to exercisers during periods of their training when the intensity of training has been increased. If the client begins to suffer from overtraining then their stress scores will increase and their recovery scores will decrease as the impact of prolonged intense workloads increases. If you are able to integrate the areas that are identified in the REST-Q then you will be able to notice whether your client is suffering from this.
The scales are:
Though there is not enough space in this email to expand on these if you get in contact I will send you a copy of the test so you can see in more detail the areas that should “red flag” potential warning signs in your clients. I hope this has increased your awareness of a really important issue, though often under-recognized, in the fitness industry.
Thanks
Paul Russell CPsychol
Fifth Space Consultants
80 Railway Road
Adlington
Lancashire
PR6 9RB
T: 08000 758 149
M: 07801 268 930
F: 0871 661 7118
Paul is a chartered psychologist, and also an accredited sport and exercise psychologist with the British Association of Sport and Exercise Sciences. Paul works at the English Institute of Sport preparing world class funded athletes for Olympic Games, and World Championships. He has also acted as a sport psychology consultant at 3 Premier League Football clubs. As a Senior Lecturer in Sport and Exercise Psychology at the University of Bolton, he has authored over 30 articles, and is a regular contributor to the Fitpro magazine in the UK, and pt on the net. Paul regularly appears in the media talking about the role of sport and exercise psychology in the UK. Fifth Space Consultants provide exercise psychology CPD courses for the fitness industry specialising in client retention and adherence.
For more information visit: www.thefifthspace.com
That’s all for this time. I hope your training is going well and wish you happiness in your life.
Stay strong, and remain passionately committed to your hearts chosen path.
By Danny M. O’Dell, MA. CSCS*D
I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com
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