W15 overload, recovery and muscle fatigue


Published on

1 Like
  • Be the first to comment

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide

W15 overload, recovery and muscle fatigue

  1. 1. Lloyd Dean<br />Overload, Recovery and Muscle Fatigue<br />
  2. 2. Aims<br />By the end of the lesson you should be able to:<br />Explain the overload process <br />State how the recovery process can be taken into account when planning training programmes<br />Describe the causes of muscular fatigue<br />
  3. 3. 6 Laws of Training<br />Law of individual difference (Individuality)<br />The accommodation principle (Tedium)<br />The progressive overload principle (Overload)<br />The G.A.S (General Adaptation Syndrome) principle (Rest)<br />The use/disuse principle (Reversibility)<br />The law of dynamic correspondence (Specificity)<br />(Seyle, 1946; Siff 2003; Zatsiorsky & Kraemer, 2006)<br />
  4. 4. The progressive overload principle (Overload)<br />“A training adaptation only takes place if the magnitude of the training load is above the habitual level” (Zatsiorsky & Kraemer, 2006)<br />Continuous increased stimulus for optimal performance improvements<br />Needs to be creative in approach; Why?<br />Controlled overload will put the body into an anabolic state<br />Impacted by F.I.T.T principle<br />
  5. 5. The progressive overload principle (Overload)<br />F – How often training last for. Can be measured by how many repetitions and sets are completed. This is know as volume load<br />I – 1RM, HR, Reps, Set, Rest, RPE all impact intensity<br />T – Duration of exercise, recovery during sets and exercise sessions<br />T – Choice of simple or complex exercises can effect this. E.g Back Squats are complex and place the body under a large amount of stress. Complex exercises release growth hormones.<br />
  6. 6. The progressive overload principle (Overload)<br />What is the diagram telling us about overload?<br />
  7. 7. The G.A.S (General AdaptationSyndrome) principle (Rest)<br />“recovery means to return to original state” (Siff, 2003)<br /> Rest, after overload, allows super - compensation (Recovery and more!)<br />No rest can put body into catabolic state<br /> Nutrition, Rehydration and sleep all critical components<br />Enables full adaptations to occur<br />Deals with stress; Eustress(Growth repair) & Distress (Damage, Injury) (Siff, 2003)<br />Tapering is form of rest; reduction in training load two weeks before competition<br />
  8. 8. The G.A.S (General Adaptation Syndrome) principle (Rest)<br />Link between overload<br />and rest<br />Ensures body is placed<br />in anabolic state <br />Tells us that too much<br />training can be negative<br />Where the term “body <br />shock” originates from<br />Alarm Phase – Muscles are sore as result of training <br />Resistance – Body overcomes shock, and improvements occur<br />Exhaustion – Without change in stimulus the body does not adapt and performance decreases<br />
  9. 9. Supercompensation<br />
  10. 10. Muscle Fatigue<br />Unmonitored training volume<br />Severe DOMS<br />Lack of Periodization<br />Inappropriate recovery times<br />Limited dietary intake (CHO)<br />Severe stress on muscles<br />A combination of the contributors, over a sustained period of time, can lead to chronic fatigue.<br />