REST, RELAX AND RECOVER

www.zaltug.com

Los Angeles, CaliforniaPhysical Therapist / Fitness Consultant

CPTZ Altug, PT, MS, CSCS, NSCA-

1

Rome, Italy: Verkhoshansky, 2009, pp. 441expanded edition.Supertraining, 6Verkhoshansky Y, Siff M. . Champaign IL: Human Kinetics, 2008.. Overtraining Athletes: Personal Journeys in SportRichardson SO, Andersen MB, Morris T

. Champaign, IL: Human Kinetics, 1998.Overtraining in SportKreider RB, Fry AC, O’Toole ML, eds. Champaign IL: Human Kinetics, 2008, pg. 114.Essentials of Strength Training and Conditioning, 3Baechle TR, Earle RW, eds.

Sources:

Recovery may take months.fatigue, staleness.Also known as burnout, chronic overwork, physical overstrain, overfatigue, chronic Often due to lack of sufficient rest, recovery and perhaps nutrient intakeResults in extreme fatigue, illness or injury.May be due to poorly structured programs or inexperience.Excessive frequency, volume, or intensity.Verkhoshansky and Siff, 2009

A consequence of imbalance between stress and adaptability of the body OVERTRAINING

Recovery may be achieved within a few days to a week of rest.May be due to poorly structured programs or inexperience

term basis.Excessive training on a shortOVERREACHING

Overreaching and Overtraining

2

• -••

•( ).

•••••

•

• rd ed.••• th ed – -467.

OVERTRAINING

OvertrainingDr. Mel SiffandDr. Yuri Verkhoshansky

3

• A consequence of imbalance between stress and adaptability of the body.

www.verkhoshansky.comRome, Italy: Verkhoshansky, 2009, pp. 441expanded edition.Supertraining, 6Verkhoshansky Y, Siff M.

Sources:

Nervous processesHormonal systemsCell repair and growth mechanismsThe energy systems of the body

Overtraining is closely related to an inadequate rate of recovery and adaptation of:•

• th ed – -467.• .

www.melsiff.com•

SympatheticNervous System

4

•hindbrain, and the sacral region of the spinal cord.

nerves originate in the midbrain, the Part of the autonomic nervous system –

• Fight or Flight.Involuntary response to alarm –

Philadelphia, PA: FA Davis Company, 2009, pg 2255.Taber’s Cyclopedic Medical Dictionary, 21Venes D, ed. . Cleveland, OH: Wiley . Publishing, 2009, pg. 1450.Webster’s New World College Dictionary, 4Agnes M.

Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010, pp. 542ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6American College of Sports Medicine.

Sources:

Vasoconstriction of the in the skin and visceraConversion of glycogen to glucoseSlowing of peristalsisVasodilation in the skeletal musclesDilating the pupils of the eyesDilations of the bronchiolesRaising blood pressureSpeeding the heart rate

Functions:•

• th ed.-543.

• th ed• st ed.

Types of OvertrainingSympathetic

(elevated sympathetic activity at rest)SYMPATHETIC OVERTRAINING SYNDROME

5

• Increased heart rate

Philadelphia, PA: FA Davis Company, 2009, pg 2255.Taber’s Cyclopedic Medical Dictionary, 21Venes D, ed. . Cleveland, OH: Wiley . Publishing, 2009, pg. 1450.Webster’s New World College Dictionary, 4Agnes M.

Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010, pp. 542ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6American College of Sports Medicine.

Sources:

Elevated basal metabolic rate

Increased blood pressure•

•

• th ed.-543.

• th ed• st ed.

ParasympatheticNervous System

6

•regions of the spinal cord.

nerves originate in the lumbar and thoracic Part of the autonomic nervous system –

• Oppose the sympathetic nerves in the regulation of many body processes.

Philadelphia, PA: FA Davis Company, 2009, pg 1711.Taber’s Cyclopedic Medical Dictionary, 21Venes D, ed. . Cleveland, OH: Wiley . Publishing, 2009, pg. 1046.Webster’s New World College Dictionary, 4Agnes M.

Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010, pp. 542ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6American College of Sports Medicine.

Sources:

Constriction of the bronchiolesStimulation of certain digestive glandsConstricting the pupils of the eyesSlowing the heart rate

Functions:•

• th ed.-543.

• th ed• st ed.

Types of OvertrainingParasympathetic

(increased parasympathetic activity at rest)PARASYMPATHETIC OVERTRAINING SYNDROME

7

• Decreased resting heart rate

• Decreased resting blood pressure

Philadelphia, PA: FA Davis Company, 2009, pg 1711.Taber’s Cyclopedic Medical Dictionary, 21Venes D, ed. . Cleveland, OH: Wiley . Publishing, 2009, pg. 1046.Webster’s New World College Dictionary, 4Agnes M.

Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010, pp. 542ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6American College of Sports Medicine.

Sources:

With exercise an early onset of fatigue.•

• th ed.-543.

• th ed• st ed.

Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010, pg. 543.ed. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 6Source: American College of Sports Medicine.

(see next 2 slides)PHYSIOLOGIC

Sleep disturbancesGastrointestinal disturbances, occasional nausea.Loss of appetite and body weight loss

METABOLIC

Overuse injuries.Tenderness and soreness in muscles and joints.Prolonged recovery from typical training sessions and competition.Loss of muscle strength, coordination, and work capacity.Decline in performance.

FUNCTIONAL

Decreased enjoyment from training sessions or competition.Decreased desire to train.Emotional instability (fatigue, apathy, depression, and irritability).

PSYCHOLOGICAL

Some General Markers Overtraining

8

•••

•••••

•••

•

th

Altered cortisol concentrationAltered heart rateAltered blood pressureIncreased submaximal exercise heart rateIncreased muscle sorenessIncreased creatine kinaseIncreased sympathetic stress responseDecreased sympathetic tone (decreased nocturnal and resting catecholamines)Decreased ratio of total testosterone to cortisol, and ratio of free testosterone to cortisol.Decreased total testosterone concentrationDecreased lactateDecreased muscle glycogenDecreased maximal oxygen uptakeDecreased percentage of body fat

PHYSIOLOGICAL

Decrease joy from trainingDecreased desire to train

PSYCHOLOGICAL

Some Markers of Aerobic Overtraining

9

••

••••••••••••••• Altered oxidative stress

PERFORMANCE

Champaign IL: Human Kinetics, 2008, pg .138.Essentials of Strength Training and Conditioning, 3Source: Baechle TR, Earle RW, eds.

Decreased performance•

rd ed.

Champaign IL: Human Kinetics, 2008,pg. 116.Essentials of Strength Training and Conditioning, 3Source: Baechle TR, Earle RW, eds.

occur too late to be a good predictor.Performance decrements PERFORMANCE

levels (sympathetic overtraining syndrome).induced Acute epinephrine and norepinephrine increases beyond normal exercise

PHYSIOLOGICAL

Decrease joy from trainingDecreased desire to train

PSYCHOLOGICAL

Some Markers of Anaerobic Overtraining

10

••

• -

• -

rd ed.

What Influences An Athletes Recovery?

11

• does it use periodization? (Fox et al 2008)Program Design –

• aerobic versus anaerobicType of Training –

• isometric, concentric, eccentricType of Contraction –

• Genetics

• Age of the Athlete

• Training Experience

• Sleep

• Stress Control

• Diet

• Activities and Lifestyle Between Workouts

• Injuries

. 2008;43(5):456Athletic TrainingJournal of olsSource: Fox ZG, Mihalik J, Blackburn JT. Return of postural control to baseline after anaerobic and aerobic exercise protoc

Mental Outlook•

. -463.

MUSCULAR ENDURANCE RECOVERY

463.. 2008;43(5):456Journal of Athletic Trainingprotocols. Fox ZG, Mihalik J, Blackburn JT. Return of postural control to baseline after anaerobic and aerobic exercise

POSTURAL CONTROL AFTER ANAEROBIC AND AEROBIC EXERCISE

Performance Recovery Tests

12

•-

•273.2003;17(2):259. Journal of Strength and Conditioning Research.recovery

a practical protocol for testing muscular enduranceMcLester JR, Bishop PA, Smith J, et al. A series of studies –-

Kinetics, 2001. Champaign, IL: HumanStress Questionnaire for Athletes: User ManualRecoveryKellmann M, Kallus KW.

PSYCHOLOGICAL TESTS FOR RECOVERY

381.. 2007; 10:372Journal of Science and Medicine in SportCoutts AJ, Slattery KM, Wallace LK. Practical tests for monitoring performance, fatigue and recovery in triathletes.

FIVE BOUND TEST

759.2006;20(4):756Journal of Strength and Conditioning Research. Jones EJ, Bishop PA, Richardson MT, et al. Stability of a practical measure of recovery from resistance training.•

-

•-

• -.

Simple Recovery Evaluation for theClinician and Conditioning Coach

13

1.workout session.What the person says about their rest, stress, sleep, diet and mood since last

2. What is observed about the persons mood.

3. yawning, slumped posture.Posture and body language –

4. Quality of movement (limping, movement while changing clothes and shoes).

5. Range of motion observation and measures.

6. Muscle soreness and fatigue reports on a scale of 0 – 10.

7. Pain level on a scale of 0 – 10.

8. Muscle and joint tenderness through palpation.

9. Resting blood pressure.

Resting heart rate.10.

CAUSES

Overuse Injuries

14

•too little recovery time.Repeated, abnormal stress applied to a tissue by continuous training or training with

• Training errors (such as poor program design, poor technique).

• Suboptimal surfaces (too hard or uneven surface).

• Faulty biomechanics or technique during performance.

• Insufficient motor control.

• Decreased flexibility.

Champaign IL: Human Kinetics, 2008, pg. 526.Essentials of Strength Training and Conditioning, 3Source: Baechle TR, Earle RW, eds.

Skeletal malalignment.•

rd ed.

Champaign IL: Human Kinetics, 2008, pg. 529.Essentials of Strength Training and Conditioning, 3Source: Baechle TR, Earle RW, eds.

REMODELING PHASE

REPAIR PHASE

INFLAMMATION PHASE

Tissue Healing

15

rd ed.

. Minneapolis, MN: Burgess, 1987.Weight Training: A Scientific ApproachStone MH, O’Bryant. Champaign IL: Human Kinetics, 2008,pp. 508Essentials of Strength Training and Conditioning, 3Baechle TR, Earle RW, eds.

Sources:

TRANSITION PERIOD (active rest)

COMPETITION PERIOD

TRANSITION PERIOD

PREPARATORY PERIOD

Baechle and Earle 2008in periods or cycles within an overall program” (“Preplanned, systematic variations in training specificity, intensity, and volume organizedPERIODIZATION

Adapted Matveyev’s ModelPeriodization

16

).

•

•

•

•

• rd ed. -522.•

What Is Rest?

17

• Peace, ease, and refreshment as produced by sleep.

• Refreshing ease or inactivity after work or exertion.

• A period or occasion of inactivity, as during work or on a journey.

• Relief from anything distressing, annoying, tiring.

• Peace of mind; mental and emotional calm; tranquility.

• Freedom from activity, as of mind and body.

Philadelphia, PA: FA Davis Company, 2009., pg. 2014. Taber’s Cyclopedic Medical Dictionary, 21Venes D, ed. . Cleveland, OH: Wiley . Publishing, 2009, pg. 1222.Webster’s New World College Dictionary, 4Agnes M.

Sources:

To lie down; to cease voluntary activity.•

• th ed• st ed.

What Is Relaxation?

18

• To make looser, or less firm or tense.

• To make less strict or sever; soften.

• To release from intense concentration, hard work, worry.

• To become looser or less firm, as the muscles.

Philadelphia, PA: FA Davis Company, 2009., pg. 1998. Taber’s Cyclopedic Medical Dictionary, 21Venes D, ed. . Cleveland, OH: Wiley . Publishing, 2009, pg. 1209.Webster’s New World College Dictionary, 4Agnes M.

Sources:

To decrease tension or intensity; to be rid of strain, anxiety and nervousness.•

• th ed• st ed.

To regain normal stateRECOVER

What Is Recovery and Restoration?

19

•

• To regain health

RESTORE

To get back to a state of control, balance, or composure•

• To return something to it’s previous state

• To bring back to a former or normal condition, as by repairing, rebuilding, altering

interchangeably.Note: Some texts and sources use the words recovery, restoration, regeneration

26, 2009.. Carson, CA: Athletes Performance Properties. June 22Mentorship Week Manual: Phase 1Athletes Performance. Philadelphia, PA: FA Davis Company, 2009, pp 1983., 2015.Taber’s Cyclopedic Medical Dictionary, 21Venes D, ed.

. Cleveland, OH: Wiley . Publishing, 2009, pp. 1198, 1222.Webster’s New World College Dictionary, 4Agnes M. Sources:• th ed• st ed.• -

Benefits of Rest, Relaxation and Recovery

20

• Recovery between workouts

• Decrease general anxiety

• Decrease in anticipatory anxiety related to phobias

• Reduce in the frequency and duration of panic attacks

• Improved concentration

• Control over moods

• esteemIncreased self-

Increased spontaneity and creativity•

www.verkhoshansky.comRome, Italy: Verkhoshansky, 2009, pp. 441expanded edition.Supertraining, 6Verkhoshansky Y, Siff M.

Sources:

phases between training exercises and sessions.”them religiously, yet they pay scant attention to the contents and structure of the “Scores of ‘Soviet’ training programmes are quoted, Western athletes frequently follow

Professor Verkhoshansky and Dr Siff in their book Supertraining say,

Verkhoshansky and SiffRestoration and Recovery

21

• th ed – -467.• .

www.melsiff.com•

. Champaign, IL: Human Kinetics, 2009.Tapering and Peaking for Optimal PerformanceMujika I. . Champaign, IL: Human Kinetics, 2009.. Periodization: Theory and Methodology of Training, 5Bompa TO, Haff GG

. Champaign, IL: Human Kinetics, 2002.Enhancing Recovery: Preventing Underperformance in AthletesKellmann M, ed. Rome, Italy: Verkhoshansky, 2009, pp. 441expanded edition.Supertraining, 6Verkhoshansky Y, Siff M.

Sources:

PSYCHOLOGICAL RESTORATIONPart 3

MEDICAL AND BIOLOGICAL RESTORATIONPart 2

COACHING RESTORATIONPart 1

Adapted from Verkhoshansky and SiffRestoration and Recovery Strategies

22

-

-

-

• th ed – -467.•• th ed•

. Champaign, IL: Human Kinetics, 2009.Tapering and Peaking for Optimal PerformanceMujika I. . Champaign, IL: Human Kinetics, 2009.. Periodization: Theory and Methodology of Training, 5Bompa TO, Haff GG

. Champaign, IL: Human Kinetics, 2002.Enhancing Recovery: Preventing Underperformance in AthletesKellmann M, ed. Rome, Italy: Verkhoshansky, 2009, pp. 441expanded edition.Supertraining, 6Verkhoshansky Y, Siff M.

Sources:

smile versus “game face”Facial Expression arms crossed versus hands in your pocketsBody Attitude

calm versus intenseYour Voice PERSONAL CUES

Incorporation high intensity and low intensityINTERVAL TRAINING

Incorporating mental and physical varietyCROSS TRAINING

Being organizedBeing preparedDesigning a good plan

PERIODIZATION

Coaching RestorationPart 1 Restoration and Recovery Strategies

-

23

•••

•

•

• –• –• –

• th ed – -467.•• th ed•

Selye H. Stress in Health and Disease. Boston, MA: Butterworths, 1976.Hill, 1976.Selye H. The Stress of Life, revised edition. New York, NY: McGraw

Selye H. Stress Without Distress. Philadelphia, PA: Lippincott, 1974.Sources:

adaptation that is the major cause of distress.”like and respect. Only thus can you eliminate the need for frustrating constant

to find an activity which you friends) which is in line with your innate preferences “The best way to avoid harmful stress is to select an environment (wife, boss,

characteristic requirements for rest and activity.““Activity and rest must be judiciously balanced, and every person has his own

loss of ability to adapt to stressorextended stress Exhaustion phase body adapts to stimulusResistance phase

new stress or more intense stressAlarm phase Three stage response to stress:

endocrinologist. 1982) Hans Selye, MD, PhD (1907General Adaptation Syndrome

STRESS CONTROL

Biological RestorationMedicalPart 2 Restoration and Recovery Strategies

- -

24

•- –

• – – – –

•

•–

re-

•• -•

~ HomerThere is a time for many words, and there is also a time for sleep.

~ Dalai LamaSleep is the best meditation.

~ Irish ProverbA good laugh and a long sleep are the best cures in the doctor's book

~ Benjamin FranklinEarly to bed and early to rise, makes a man healthy, wealthy and wise

SLEEP QUOTES

Biological Restoration (cont.)MedicalPart 2 Restoration and Recovery Strategies

- -

25

.

.

practiced during rehabilitation.”line motor learning of the skillstheir patients with chronic stroke to promote off

encouraging sleep following therapy sessions as well as promoting healthy sleep in certain unanswered questions in sleep research, “Therapists should consider

journal, researchers report that despite Physical Therapy In the 2009 issue of the

SLEEP AND MOTOR LEARNING RESEARCH

Biological Restoration (cont.)MedicalPart 2 Restoration and Recovery Strategies

- -

26

-

2009;89(4):370Physical Therapy.Source: Siengsukon CF, Boyd LA. Does sleep promote motor learning? Implications for physical rehabilitation.

-383.

Chicago, IL: National Foundation for Progressive Relaxation, 1964.Operations Control Manual.SelfJacobson E. . Philadelphia, PA: JB Lippincott, 1964.Anxiety and Tension ControlJacobson E.

. Chicago, IL: University of Chicago Press, 1962.Progressive Relaxation, 4Jacobson E. Hill Book Company, Inc., 1976.. New York, NY: McGrawYou Must Relax, 5Jacobson E.

Sources:

MASSAGE

AROMATHERAPY

head to toesMuscle contraction followed by relaxation Technique psychiatrist 1983) Edmund Jacobson, PhD, MD (1888Progressive Relaxation

PROGRESSIVE MUSCLE RELAXATION

VACATIONS

Biological Restoration (cont.)MedicalPart 2 Restoration and Recovery Strategies

- -

27

• – - -• – –

• th ed -• th ed•• -

SAUNA

STEAM

HYDROTHERAPY (Whirlpool, pool, shower techniques)

Biological Restoration (cont.)MedicalPart 2 Restoration and Recovery Strategies

- -

28

1444. . 2008;92(11):1439OphthalmologyBritish Journal of Turner PL, Mainster MA. Circadian photoreception: ageing and the eye’s important role in systemic health.

New York, NY: Hudson Street Press, 2010.The Vitamin D Solution. Holick MF. Sources:

BRIGHT LIGHT

SUNLIGHT

MANUAL THERAPY (physical therapist, athletic trainer, chiropractor, osteopath)

ELECTRICAL MODALATIES (stimulation, ultrasound, laser)

ACUPUNCTURE / ACUPRESSURE

NUTRITION (Glycogen replenishment, rehydration)

Biological Restoration (cont.)MedicalPart 2 Restoration and Recovery Strategies

- -

29

••

-

FELDENKRAIS METHOD

Biological Restoration (cont.)Part 2 MedicalRestoration and Recovery Strategies

-

30

• Created by Dr. Moshe Feldenkrais (1904-1984)

ALEXANDER TECHNIQUE

DANCE

YOGA

QI GONG

TAI CHI

Created by Frederick M. Alexander (1869• -1955)

New York, NY: E. P. Dutton and Co., Inc.,1932.The Use of The Self. Alexander FM. . New York, NY: E. P. Dutton and Co., Inc,1941.The Universal Constant in LivingAlexander FM.

. Cupertino, CA: Meta Publications, 1984.Master MovesFeldenkrais, M. The . New York, NY: Harper & Row, 1972.Health Exercises for Personal GrowthAwareness Through MovementFeldenkrais M.

Sources:• : •••

bouts of exertion is a hallmark of the supreme athlete and elite warrior.” production of alpha brain waves. The return to slow, controlled breathing between breathing has been connected to parasympathetic nervous system stimulation and the unmanaged stress breathing related to dysfunction, anxiety and tension. Deep, slow “Control of correct breathing can help relax and reset the system in the presence of

Gray Cook, MSPT, OCS, CSCS says:

DIAPHRAGMATIC BREATHING

Biological Restoration (cont.)MedicalPart 2 Restoration and Recovery Strategies

- -

31

Publications, 2010.Santa Cruz, CA: On Target Movement: Functional Movement Systems.Source: Cook G, Burton L, Kiesel K, Rose G, Bryant MF.

www.underarmour.comUnder Armour Recharge

BODY COMPRESSION GARMENT

Biological Restoration (cont.)MedicalPart 2 Restoration and Recovery Strategies

- -

32

•

2010; 24(3):804Journal of Strength and Conditioning Research.resistance workout in men and women. Kraemer WJ, Flanagan SD, Comstock BA, et al. Effects of a whole body compression garment on markers or recovery after a heavSource: y

-814.

BIOFEEDBACK

MEDITATION

MUSIC THERAPY

HYPNOSIS

GUIDED IMAGERY

VISUALIZATION

Think about relaxing a muscle Technique psychiatrist 1983) Edmund Jacobson, PhD, MD (1888Progressive Relaxation

PROGRESSIVE MENTAL RELAXATION

Psychological RestorationPart 3Restoration and Recovery Strategies

-

33

• – - -• – – head to toes

Tips Reduce Daily Life Overload

34

• Less cell phone time

• Drive slow

• Personal finances

• Family and friends

• Complain less

• Don’t be a watch watcher

• Preparation

• Organization

Time management•

Rest, Relax and RecoverREMEMBER

35

~ Bruce Leewater, my friendput it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you

like water. Now you put water into a Empty your mind, be formless, shapeless -

.

References

36

• . Cleveland, OH: Wiley . Publishing, 2009.Webster’s New World College Dictionary, 4Agnes M. th ed

• . New York, NY: E. P. Dutton and Co., Inc,1941.The Universal Constant in LivingAlexander FM.

• New York, NY: E. P. Dutton and Co., Inc.,1932.The Use of The Self. Alexander FM.

. Cupertino, CA: Meta Publications, 1984.Master MovesFeldenkrais, M. The

. New York, NY: Harper & Row, Health Exercises for Personal GrowthAwareness Through MovementFeldenkrais M.

381.. 2007; 10:372Journal of Science and Medicine in SportCoutts AJ, Slattery KM, Wallace LK. Practical tests for monitoring performance, fatigue and recovery in triathletes.

. Champaign, IL: Human Kinetics, . Periodization: Theory and Methodology of Training, 5Bompa TO, Haff GG

Champaign IL: Human Kinetics, Essentials of Strength Training and Conditioning, 3Baechle TR, Earle RW, eds.

26, 2009.June 22. Carson, CA: Athletes Performance Properties. Mentorship Week Manual: Phase 1Athletes Performance.

Philadelphia, PA: Wolters Kluwer Lippincott Williams & Wilkins, 2010.ed. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, American College of Sports Medicine. •

6th

•-

• rd ed.2008.

• th ed2009.

•-

• : 1972.

•

463.. 2008;43(5):456Journal of Athletic TrainingFox ZG, Mihalik J, Blackburn JT. Return of postural control to baseline after anaerobic and aerobic exercise protocols.

References (cont.)

37

•-

• New York, NY: Hudson Street Press, 2010.The Vitamin D Solution. Holick MF.

• Hill Book Company, Inc., 1976.. New York, NY: McGrawYou Must Relax, 5Jacobson E. th ed -

• . Chicago, IL: University of Chicago Press, 1962.Progressive Relaxation, 4Jacobson E. th ed

• . Philadelphia, PA: JB Lippincott, 1964.Anxiety and Tension ControlJacobson E.

• Chicago, IL: National Foundation for Progressive Relaxation, 1964.Operations Control Manual.SelfJacobson E. -

. Champaign, IL: Human Kinetics, 1998.Overtraining in SportKreider RB, Fry AC, O’Toole ML, eds.

814.2010; 24(3):804Journal of Strength and Conditioning Research.after a heavy resistance workout in men and women.

Kraemer WJ, Flanagan SD, Comstock BA, et al. Effects of a whole body compression garment on markers or recovery

Champaign, IL: Human Kinetics, Stress Questionnaire for Athletes: User Manual.RecoveryKellmann M, Kallus KW.

. Champaign, IL: Human Kinetics, Enhancing Recovery: Preventing Underperformance in AthletesKellmann M, ed.

759.2006;20(4):756Journal of Strength and Conditioning Research. Jones EJ, Bishop PA, Richardson MT, et al. Stability of a practical measure of recovery from resistance training. •

-

•2002.

• -2001.

•

-

•

273.2003;17(2):259Journal of Strength and Conditioning Research.a practical protocol for testing muscular endurance recoveryMcLester JR, Bishop PA, Smith J, et al. A series of studies

References (cont.)

38

• – . -

• . Champaign, IL: Human Kinetics, 2009.Tapering and Peaking for Optimal PerformanceMujika I.

Human Kinetics, 2008.. Champaign IL: . Overtraining Athletes: Personal Journeys in SportRichardson SO, Andersen MB, Morris T•

• Selye H. Stress Without Distress. Philadelphia, PA: Lippincott, 1974.

• Hill, 1976.Selye H. The Stress of Life, revised edition. New York, NY: McGraw-

• Selye H. Stress in Health and Disease. Boston, MA: Butterworths, 1976.

383.Physical Therapy. 2009;89(4):370Siengsukon CF, Boyd LA. Does sleep promote motor learning? Implications for physical rehabilitation. •

-

• . Minneapolis, MN: Burgess, 1987.Weight Training: A Scientific ApproachStone MH, O’Bryant.

1444. . 2008;92(11):1439Journal of OphthalmologyBritishTurner PL, Mainster MA. Circadian photoreception: ageing and the eye’s important role in systemic health. •

-

• Philadelphia, PA: FA Davis Company, 2009.stTaber’s Cyclopedic Medical Dictionary, 21Venes D, ed. ed.

Rome, Italy: Verkhoshansky, 2009.expanded edition.Supertraining, 6Verkhoshansky Y, Siff M. • th ed –

(2):67. 2010;14Journal of Dance Medicine & ScienceWyon M. Preparing to perform: Periodization and dance.

596.. 2010;24(3):587Journal of Strength and Conditioning Researchcollege athletes. Vetter RE, Symonds ML. Correlations between injury, training intensity, and physical and mental exhaustion among

:3092010;28(3). Journal of sports SciencesTanskanen M, Atalay M, Uusitalo A. Altered oxidative stress in overtrained athletes

59.1993;14(2):53International Journal of Sports Medicine. Hakkinen K. Neuromuscular fatigue and recovery in male and female athletes during heavy resistance exercise.

279.. 2006;97:272Journal of Applied PhysiologyEuropeanFerri A, Narici M, Grassi B. Neuromuscular recovery after a strength training session in elderly people.

134.. 2007;28(2):125International Journal of Sports Medicineduring overreaching and recovery in triathletes. Coutts AJ, Wallace LK, Slattery KM. Monitoring changes in performance, physiology, biochemistry, and psychology

2010;38(1):S156 and other active populations based on expedited systematic reviews. American Journal of Preventive Medicine.

related injuries recommendations for the militaryBullock SH, Jones BH, Gilchrist J, et al. Prevention of physical training

Additional Sources

39

• -

-181.

•-

•-

•-

• .-317.

•-

• -72.

www.zaltug.com

Los Angeles, CaliforniaPhysical Therapist / Fitness Consultant

CPTZ Altug, PT, MS, CSCS, NSCA

THANK YOU!

40

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