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RESTORATION AND REGENERATION FOR PEAK PERFORMANCE

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'Once, I didn't listen and a bad track workout set the stage for a spoiled marathon. ... Home-Life. School/College/Work. Friends. Training and Exercise. Climate ... – PowerPoint PPT presentation

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Title: RESTORATION AND REGENERATION FOR PEAK PERFORMANCE


1
RESTORATION AND REGENERATION FOR PEAK
PERFORMANCE
  • Ralph Vernacchia, Ph.D.
  • USATF Sport Psychology
  • Center for Performance Excellence
  • Western Washington University

2
OVERVIEW
  • Restoration Assessment
  • The Underrecovered Athlete
  • Basic Interventions
  • The Road to Beijing

3
Education
Athletic Performance Regeneration
Ethics
Assessment
Goals
Performance Recovery
Development Restoration
4
RESTORATION BASICS
  • Quality training requires quality rest
  • Mature athletes listen to their bodies
    and trust what they hear!

5
TIPS FROM THE TOP
  • Watch for the signs that youve overdone itstudy
    your running diary and review your lifestyle over
    the past few weeks
  • I really have to listen to my training
    partners, who warn me to cut out of a workout
    before I go over the edge.
  • Joan Benoit Samuelson, USA
  • 1984 Olympic Marathon Champion

6
TIPS FROM THE TOP
  • Once, I didnt listen and a bad track workout
    set the stage for a spoiled marathon. I kept
    trying to make up ground from this one effort,
    despite the fact that I had been ill and clearly
    had not recoveredDont make this common
    mistake.
  • When youre tired, its better to run less
  • Joan Benoit Samuelson, USA
  • 1984 Olympic Marathon Champion

7
ENERGY MANAGEMENT
  • When the elements are just sucking the energy
    out of your body, its all about management, You
    also had three very talented runners that were
    conserving themselves. It really came down to who
    conserved the most energy and had something left
    at the end of the race .
  • Dan Browne
  • 2004 OlympianMarathon
  • and 10K

8
RESTORATION ASSESSMENT
  • SELECTED INVENTORIES
  • Profile of Mood States (POMS)
  • Recovery-Stress Questionnaire for Athletes
    (RESTQ-Sport)
  • Recovery-Cue Inventory
  • Daily Analysis of Life Demands for Athletes
    Inventory (DALDA)
  • Total Quality Recovery Scale (TQRS)

9
POMS Iceberg Profile
S C O R E S
Tension
Depression
Anger
Vigor
Fatigue
Confusion
10
RESTQ-Sport Profile
  • General Stress
  • Emotional Stress
  • Social Stress
  • Conflicts/Pressure
  • Fatigue
  • Lack of Energy
  • Physical Complaints
  • Success
  • Social Recovery
  • Physical Recovery
  • General Well-Being
  • Sleep Quality
  • Disturbed Breaks
  • Emotional Exhaustion
  • Injury
  • Being in Shape
  • Personal Accomplishment
  • Self-Efficacy
  • Self-Regulation

11
RECOVERY CUE INVENTORY (Kellman, Patrick,
Botterell, Wilson, 2002)
  • How much effort was required to complete my
    workouts last week
  • Excessive effort Hardly and effort
  • 0 1 2 3 4 5 6
  • How recovered did I feel before my workouts last
    week?
  • Still not recovered Energized and recharged
  • 0 1 2 3 4 5 6

12
RECOVERY CUE INVENTORY (Kellman, Patrick,
Botterell, Wilson, 2002)
  • How successful was I at rest and recovery
    activities?
  • Not successful Successful
  • 0 1 2 3 4 5 6
  • How well did I recover physically last week?
  • Never Always
  • 0 1 2 3 4 5 6

13
RECOVERY CUE INVENTORY (Kellman, Patrick,
Botterell, Wilson, 2002)
  • How satisfied and relaxed was I as I fell asleep
    in the last week?
  • Never Always
  • 0 1 2 3 4 5 6
  • How much fun did I have last week?
  • Never Always
  • 0 1 2 3 4 5 6

14
Recovery Cue Inventory (Kellman, Patrick,
Botterell, Wilson, 2002)
  • How convinced was I that I could achieve my goals
    during performance last week?
  • Never Always
  • 0 1 2 3 4 5 6

15
Daily Analysis of Life Demads for Athletes (DALDA)
  • Symptoms of Stress
  • Muscle Pain
  • Tiredness
  • Need for a Rest
  • Boredom
  • Recovery Time
  • Irritability
  • Technique Strength
  • Enough Sleep
  • General Weakness
  • Training Effort
  • Temper
  • Arguments
  • Sources of Life Stress
  • Diet
  • Home-Life
  • School/College/Work
  • Friends
  • Training and Exercise
  • Climate
  • Sleep
  • Recreation
  • Health

16
TOTAL QUALITY RECOVERY (Kentta Hassmen, 2002)
6 No recovery at all 7 Extremely poor
recovery 8 9 Very poor recovery 10 11
Light 12 13 Reasonable recovery 14 15 Good
recovery 16 17 Very good recovery 18 19
Extremely good recovery 20 Maximal recovery
17
RESTORATION ASSESSMENT
  • Sleep Patterns
  • The Post Patterns

18
EMOTIONAL POST PATTERNS
  • Euphoria
  • Ambivalence
  • Disappointment
  • Apathy
  • Depression
  • Frustration
  • Anger
  • Self-Fulfillment
  • Happiness

19
RESTORATION ASSESSMENT
  • RECOVERY PATTERNS
  • Coach-Athlete Communication
  • Training Diary/Log
  • Post-Competition Evaluation for Track and
    Field Athletes

20
1. Nutrition Hydration
Structuring Psychosocialphysiological Recovery (Ad
apted from Kentta Hassmen, 2002)
2. Sleep Rest
4. Stretching Active Rest
3. Relaxation Social Support (including
emotional and financial support)
21
THE UNDERRECOVERED ATHLETE
  • Perfectionistic
  • More is Better Mentality
  • Thinking Patterns
  • Tender-minded
  • Lacks Confidence
  • Driven by Fear of FAILURE

22
FEAR OF FAILURE Threat vs. Challenge
  • Separate the athletes identity from their
    performance
  • Choose positive emotion
  • Focus on the process not the outcome
  • SUCCESS Ability x Preparation x Effort x Will
  • Focus on self-improvement vs. comparison to
    others
  • Learn to take the good with the bad
  • The gifted athlete and fear of failure

23
BASIC INTERVENTION GUIDELINES
  • Confidence Control x Competency
  • Increase Variety
  • Help The Athlete Remain In Touch With Love Of The
    Activity
  • Keep The Vision (Short Term vs. Long Term Goals
    and Expectations)
  • Develop HARDINESS Approach vs. Avoidance
  • Mistakes As Steps To Success

24
The Road to Beijing
P R O C E S S I N G
Plan Support Train Travel Perform Recover
August 8-24
June 27- July 6
Life After The OGs
Starting Over
OG
OT
Critical Zone
or -
Overtraining Injury Loss of Energy Support
Breakdowns Travel Competitions
D I S T R A C T I O N S
25
PROMINENT DISTRACTORS
  • Between the Trials and the Games
  • Friends and Family
  • Media
  • Travel
  • Pre-Olympic Competitions
  • Staging
  • Communication
  • Equipment
  • Olympic Games Protocol
  • Altitude Living/Training
  • Nutrition
  • Environment
  • Humidity
  • Pollution
  • Living Conditions and Roommates
  • Medical
  • Illness and Injury
  • Drug Testing
  • Support Team
  • Personal and Team Coaches, Agents etc.
  • Training and Race Plans
  • Stadiums/Race Course

26
FOCUSING AND REFOCUSING
  • Anticipation and Preparation are the Keys to
    Mental Toughness
  • Expect the Unexpected
  • Insurance Policy Mental Skills Training

27
THE BOTTOM LINE
  • Get to the starting line healthy, energized,
    focused and fit!!!!

28
RESTORATION AND REGENERATION FOR PEAK
PEFORMANCE
  • Ralph.Vernacchia_at_wwu.edu
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