Overraching,Overtraining and Burnout in young athletes

What is overreaching?overtraining?Burnout?

There is no single definition on overtraining. Overtraining has been used as a term to describe both of the process of excessive training and the resulting of 'staleness' and 'Burnout'(Costill ,1986). Overreaching and overtraining arise when there is imbalance between training fatigue/ non-training stressor and recovery. According to Kreider and colleagues (1994), Overreaching is an accumulation of training and non-training stressor that resulting short term in performance from days to several weeks to recover. While Overtraining described as an accumulation of training and non-training stressor that has a determinal long term effects on performance and recovery period from several weeks to months. Burnout is a a negative motivational/emotional state/no motivation to keep training and participating in sports.

Why?

Many young athletes train too hard believing that more training will always produce more improvement( Wilmore & Costil. 1994). This is often the case when young athletes who may have poor understanding in training principles where the desire for young athletes to give 100% effort and time in motivates athletes can cause overtrained. This motivation can lead athletes to trying too hard and turning well planned training session into exhausting and possibly excessive amount of physical activity (Griffin et al, 1999). Also particularly relevant to the child athletes are academic pressure and parental pressure. The pressure of combining school works and competition in sports are higher for young athletes and may well contribute to the young athletes to shows symptoms of overtraining. Researcher has also suggested that one of the most important factors involved in overtraining is poor nutrition (Costill et al 1988). Too often athletes spend considerable time and effort perfecting skills and attaining top physical condition while ignoring the need of proper nutrition (Wilmore & Costill, 1994).

Many test for monitoring and diagnosing overtraining are time consuming, expensive and require laboratory equipment. However, there are many ways in which coaches and athletes can monitor overtraining. The most obvious signs of overtraining are a decline in physical performance, this may be seen in a weak performance at competition or continuous poor performance during a number of consecutive training session. An inability for the athletes to train in normal levels and the increase of resting time between sets of works are a good indicator that athletes is suffering a degree of overtraining.

Relevant Studies?

Very few investigation have been directed to young athletes and therefore, it is not know whether similar responses to chronic over exercising in adults are evidence in children. Recently, a study involving adolescent in swimmers ( aged 13-18 years old) looked at the prevalence of overtraining across different countries (Japan, Sweden, USA and Greece) and found that 35% had been over trained at least once (Raglin et al 2000). Kenta and colleagues(2001) observed higher incident rates for individual sports (48%) compared with team sports (30%) and less physically demanding sports (18%).


Symptoms and SIgns of Overreaching, Overtraining and Burnout?

Although few investigation have collected the data in young athletes regarding overtraining, there is some evidence suggesting the symptoms and signs in young athletes are typically the same in adult population. The cross-cultural study performed on swimmers found that the highest complaint from swimmers was primary the increase in perception on effort, followed by the feeling of heaviness (Raglin et al 2000) which resembles the result from other study on young elite athletes (Kenta et al 2001). All swimmers who reported to be unmotivated had higher level of mood disturbances at all assessments points compared with overtrained swimmers who retain their incentives to train (Raglin et al 2000). Raglin and colleagues (2000) further reported that more symptoms associated with overtraining like muscle soreness, sleep disturbances and loss of appetite.

POMS?

SInce 20 years of research of overtraining indicates that objectives physiological markers have generally not proven useful monitor training and performance. Therefore, the need to increase athletes self-awarness i.e making them more aware of physical and psychological stress has been highlighted( Kenta et al 2001). In regards to the psychological factors associated with overtraining in young athletes, the use of POMS (PROFILE OF MOOD STATE) that assesses relevant emotional shifts in tension, depression, anger, vigour,fatigue and confusion has proven useful. As overtraining progresses the deteriorating of positive moods and the increase in negative moods can be clearly tracked by POMS.

TaggeD...Sini Sana

From Bebeh

What's the relationship of you with him/her?
- My Kiut Friend!haha

5 impression towards him/her?

* Iya ani kuat bercakap..membebel kadang2 tapi she is nice!:P
* Suka Kasut!!
* Suka Jalan kaki ke Faculty nya sorang2 walaupun jauh.
* Suka ke masjid Jamek sama si amal..kadang2 ke mall sama si mus nya..haha
* Peminat setia artis-artis(kan bergambar saama artis tah ganya):P


The most memorable thing that she/he said to you?
- i called u Abg Dinie saja eh instead of Abg Adi..hehehe


The most memorable thing that she/he have done to you?
- meminjam kan calculator for my exam!hahaa thanks bebeh..kalau nada calculator atu payah tia menjwp exam ah(bukannya nada calculator tapi last2 minute atu nada battery tia calculator ku atu)


If she/he becomes your lover, you will...
- i will Jump!hehe lompat2 saja bah..


If she/he becomes your enemy, you will...
- Inda kawan iya lagi..


If she/he becomes your love, she/he has to improve on....
- Shopping Skill!..ani shopping batah2 baaa..ngaleh kami menunggu


If she/he becomes your enemy, the reason is?
- she cant be our enemy!


The most desirable things to do on him/her is?
- dagani jalan2 saja tu..since ada bodyguardnya..haha


The overall impression on him/her is?
- She`s Great!


How do you think people around you feel about you?
- Dont know...hmmmm


The character of you about yourself is?
- Friendly!:)


On contrary, the character of yourself you hate is?
- Selfish


The most ideal person you wanna be is?
- DR Balbir..Lagi cool iya ah!bagi tips for exam..hehe


For the people who care about you and likes you, say something about them
- I like you all too! hahahaa..


10 people you tag

1. Hisham
2. Puan Rezianna
3. Farhan
4. Fadh Superman
5. Jidul
6. Amal
7. Dibah
8. Izzah
9. Acun
10. Masdiny


Who is No. 2 having relationship with?
- Her Husband


No. 3 is a female or male?
- Female


If No. 7 and No. 10 were together, would it be a good thing?
- Hahaha...not sure


How about No. 5 and No. 8
- haha they will think twice kali..heheh

What is No. 1 studying about?
- Sport science


Is No. 4 single?
- Ndaaaa juaaa


Say Something about No. 6
- AMAL kiuttt juaa mcm si bebeh and dibah!tapi paling pemarah among us!hehehe marah pun kanak2 nda jua takut.:P(sorry mal)the eldest among us!hehe lagau iya Ka mamal saja eh:P...haha psstzz...kuat tidur jua!...haha that`s all.:)

Sports drink or water?

What drink is best for getting and staying hydrated during exercise? Should you choose water? Are sports drinks best? What about juice or carbonated soft drinks? Coffee or tea? Beer?

Water

The natural choice for hydration is water. It hydrates better than any other liquid, both before and during exercise. Water tends to be less expensive and more available than any other drink. You need to drink 4-6 ounces of water for every 15-20 minutes of exercise. That can add up to a lot of water! While some people prefer the taste of water over other drinks, most people find it relatively bland and will stop drinking water before becoming fully hydrated. Water is the best, but it only helps you if you drink it.

Sports Drinks

Sports drinks don't hydrate better than water, but you are more likely to drink larger volumes, which leads to better hydration. The typical sweet-tart taste combination doesn't quench thirst, so you will keep drinking a sports drink long after water has lost its appeal. An attractive array of colors and flavors are available. You can get a carbohydrate boost from sports drinks, in addition to electrolytes which may be lost from perspiration, but these drinks tend to offer lower calories than juice or soft drinks.

Juice

Juice may be nutritious, but it isn't the best choice for hydration. The fructose, or fruit sugar, reduces the rate of water absorption so cells don't get hydrated very quickly. Juice is a food in its own right and it's uncommon for a person to drink sufficient quantities to keep hydrated. Juice has carbohydrates, vitamins, minerals, and electrolytes, but it isn't a great thirst quencher.

Carbonated Soft Drinks

When you get right down to it, the colas and uncolas of the world aren't good for the body. The acids used to carbonate and flavor these beverages will damage your teeth and may even weaken your bones. Soft drinks are devoid of any real nutritional content. Even so, they taste great! You are more likely to drink what you like, so if you love soft drinks then they might be a good way to hydrate. The carbohydrates will slow your absorption of water, but they will also provide a quick energy boost. In the long run, they aren't good for you, but if hydration is your goal, soft drinks aren't a bad choice. Avoid drinks with lots of sugar or caffeine, which will lessen the speed or degree of hydration.

Coffee and Tea

Coffee and tea can sabotage hydration. Both drinks act as diuretics, meaning they cause your kidneys to pull more water out of your bloodstream even as the digestive system is pulling water into your body. It's a two-steps-forward-one-step-back scenario. If you add milk or sugar, then you reduce the rate of water absorption even further. The bottom line? Save the latte for later.

Alcoholic Beverages

A beer might be great after the game, as long as you were the spectator and not the athlete. Alcohol dehydrates your body. Alcoholic beverages are better for hydration than, say, seawater, but that's about it.

The bottom line: Drink water for maximum hydration, but feel free to mix things up a bit to cater to your personal taste. You will drink more of what you like. In the end, the quantity of liquid is the biggest factor for getting and staying hydrated

R.I.C.E Treatment

Exercise during Ramadhan

First of all, i just want to say Ramadahan Al-Mubarak to all Muslim. There is something i want to share with you during Ramadhan. There is no excuss for us to be lazy on doing ur exercise during fasting. The best ways to exercise during Ramadhan is before u break ur fasting so the food that u take will recover ur muscle faster. Just take 30 mins to 1 hours for ur workout. Remember just do it slowly and take 3 mins before u go to another sets of exercise. nevertheless just focus on what u r doing during the exercise and keep ur mental concentrate on every sets and repetition. The most thing is u control ur mind and using psychological positive thinking will benefit u most.

Funny video

Brunei kedayan version

Sabah Version

Meat and Fat

A healthy diet is a balanced diet which includes a wide variety of foods taken from the four main food groups: bread, other cereals and potatoes; fruit and vegetables; meat, fish and alternatives; milk and dairy foods.

Sugars and fats are also an integral part of a balanced diet, but are needed in very small amounts.