Causes and Mechanisms of Injury
T
here are numerous reasons why injuries occur: overuse (too
much), lack of progression (too much, too soon), unrealistic
goals, predisposing factors, and poor training techniques to name
a few. Understanding these causes can help prevent an injury be-
fore it happens.Overtraining
Overtraining is a condition that results from insufficient recupera-
tion time in the training program. The more intense the training,
the more rest required. Although progressive overload is impor-
tant to accomplish goals, at time, more is not better and progres-
sion is not recommended.With overtraining, the body is unable to adapt to the amount of
stress or stimulus placed on the body and the result is a decrease
in performance. Typically, prior to this decrease, there is a pla-
teau in performance^2.Overtraining may result from lack of planning regarding progres-
sions and workload and/or compulsive behavior. Regardless of
the cause, overtraining or excessive training increases the prob-
ability of injury. Therefore it is very important for the Personal
Trainer to be able to recognize the symptoms of overtraining.Symptoms of Overtraining:
• Decreased performance
• Altered blood pressure and altered resting heart rate
• Decreased maximal oxygen uptake
• Increased submaximal exercise heart rate
• Reduced appetite
• Disruption in sleep patterns
• Decreased muscle glycogen
• General fatigue, and fatigue during workouts
• Increased DOMS and muscle soreness
• Decreased percentage of body fat
• Altered mood state (difficulty concentrating, restlessness, irri-
tability, anxiety, depression)
• Susceptibility to illness, colds, etc.When overtraining is suspected, the immediate response should
be more rest to allow the body time to recover. Adequate nutrition,
hydration and extra sleep can contribute to recovery. When train-
ing resumes, it should be at a reduced intensity and the individual
should be monitored closely. The Personal Trainer should be
diligent in tracking both subjective and objective information from
the client. The bottom line is that in order to avoid overtraining,
the Personal Trainer must ensure steady, proper progression and
adequate rest.Chapter 7 Reducing the Incident and Likelihood of Injury