Stress, Recovery and State Management
•Download as PPTX, PDF•
1 like•567 views
In this webinar, we discuss the topic of stress, recovery and state management and how this applies to both a sporting setting and a workplace setting.
Recommended
More Related Content
What's hot
What's hot (17)
Viewers also liked
Viewers also liked (7)
Similar to Stress, Recovery and State Management
Similar to Stress, Recovery and State Management (20)
Recently uploaded
Recently uploaded (20)
Stress, Recovery and State Management
- 1. Conan Fitness Platinum Webinars Stress, Recovery and State Management www.conanfitness.com
- 2. TOPICS: 1) Significance of sleep, sleepiness and insufficient recovery 2) Types of stress and management strategies 3) Managing Emotional, Physiological and Psychological state 4) Causes, risks and dealing with association complications Stress, Recovery and State Management
- 3. TYPES / FACTORS OF FATIGUE: 1)CNS 2)Adrenal Fatigue (chronic) 3)Phyisical exhaustion (Energy/glucose) FATIGUE: Fatigue / exhaustion / tiredness - is a subjective feeling of tiredness which is distinct from weakness, and has a gradual onset. Unlike weakness, fatigue can be alleviated by periods of rest.
- 4. 1) Sleep needs and cycles 2) Sleepiness Scale 3) Supercompensation Curve 4) Recovery not just Sleep and NOT training (para vs sympathetic) Rest and Recovery
- 6. Epworth Sleepiness Scale: How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? SITUATION CHANCE OF DOZING Sitting and reading ____________ Watching TV ____________ Sitting inactive in a public place (e.g a theater or a meeting) ____________ As a passenger in a car for an hour without a break ____________ Lying down to rest in the afternoon when circumstances permit ____________ Sitting and talking to someone ____________ Sitting quietly after a lunch without alcohol ____________ In a car, while stopped for a few minutes in traffic ____________ 0 = no chance of dozing 1 = slight chance of dozing 2 = moderate chance of dozing 3 = high chance of dozing
- 9. Autonomic Nervous System Fight or Flight Sympathetic division Rest / Recovery Parasympathetic division
- 10. Stress
- 14. 1) Prioritise (P vs PC) 2) Flow (challenge, Skill, peak state) 3) Undulating curve 4) Relaxation, Stretching, breathing 5) Physical Activity 6) Good Nutrition 7) Get a good nights sleep … Strategies
- 15. • Keep a regular circadian rhythm (up time and down time) • Get regular exercise • Minimize noise and light (the body’s sleeping rhythm is sensitive to light) • Restrict consumption of caffeine and alcohol before bed • Don’t smoke! • To improve Deep sleep – aim to go uninterrupted (hard if you have a new-born or are a carer around the clock. • To improve REM sleep – aim to sleep a little longer in the mornings. When your body works well - you sleep well. When you sleep well – your body works well! Tips for a Good Nights Sleep
- 16. Poor Fair Good Great Date Sleep Time Sleep Hours Unable to sleep / constant waking Sleep broken 2 or more times Sleep broken 1 time Sleep unbroken for duration eg. 01/03/2014 10:20pm - 6:00am = 7:40 hrs ___/____/_____ ___:____ - ___:____ = _______hrs ___/____/_____ ___:____ - ___:____ = _______hrs ___/____/_____ ___:____ - ___:____ = _______hrs ___/____/_____ ___:____ - ___:____ = _______hrs ___/____/_____ ___:____ - ___:____ = _______hrs ___/____/_____ ___:____ - ___:____ = _______hrs ___/____/_____ ___:____ - ___:____ = _______hrs ___/____/_____ ___:____ - ___:____ = _______hrs
- 17. Visit Our Website www.conanfitness.com Watch Full Webinar Stress, Recovery & State Management
Editor's Notes
- Main Goals – Increase Performance + Decrease Injury (accidents/mistakes)
- OPEN Loop – Triathlon Training dehydrated The challenge was immense, the conditions were treacherous I thought my fitness was suffice, my talent/ability/knowledge all went out the door. Interogation Specialists – use sleep deprivation as number 1 tactic to break soldiers down. When they want you do be weak-willed, lack motive and patriotism, lack loyalty, lack care and lack concern for the team you once risked your life for…. Among all of the many tactics they use (torture, lies, deceit, what is at the top of the list….SLEEP DEPRIVATION.
- Muscular Mental Drowsiness – intermediate state between alert wakefulness and sleep
- (print my article) Physiology Sleep Cycles + physiology of sleep (debate over quality, quantity, recommended amounts with individual variations) Sleep needs Supercompensation curve Autonomic NS (para + Symp) Ramifications of insufficient recovery No such thing as over training
- Some of the signs and symptoms of sleepiness are: daytime drowsiness, trouble concentrating, irritability, increased risk of falls and accidents, poor decision making, lower productivity, moodiness and disinhibition. Many of these can lead to apathy, slowed speech and flattened emotional responses, impaired memory, and an inability to be multitasked.
- No matter how you look at it, any stressor placed on the body (immune, physical, emotional, cognitive) will result in a stress response that, depending on the tolerance of that person and their current state of resilience, will inevitably cause (at least) a minor post-incident dip in energy reserves. Just as the athlete is not stronger after a workout – they are weaker, momentarily, until they have fully recovered from that ordeal and the body has adapted to a new super-compensated level of resilience. Before this recovery, however, the body is weaker, energy reserves are lower and short-term immuno-suppression leaves the body more vulnerable to disease. Now, what if this is on-going? The constant push to continually produce slowly fatigues the person’s ability to sustain production at that level. This consequential decrease in productivity causes the person to ‘fire-on’ all cylinders and push even harder in attempt to maintain the original productivity. This gradual decrease in productivity per work-hour leads to longer hours to make up the shortfall. This in turn leads to further burnout and perpetually spiralling into exponentially exerted effort of diminishing returns.
- Symp vs Parasymp
- Physiology – Posture (fine differences) / Sleep / food / stress / Warm Up / hormones + Enzymes / HR and BP Psychology – focus / worries, nervous, Q’s, focussed on concern vs Influence Emotions – Self talk / Confidence, Belief, Worry, Fear, Pessimistic, Energetic, Depressed
- Your whole role is to manage your PPE to peak condition and personal mastery Stress is a state
- If stress is a state what can we do? -physiology? (breathe, move, change posture) -Psychology (what you focus on, optimism) -Emotion (accomplishment vs overwhelm)
- Work / life time management physical activity nutrition environment control (work, play, sleep, food, PA, PMA)
- Up to you … can lead a horse to water… Responsibility between you and your company/boss.