Load

and Its Components

 Load
Load is the Psychological and Physiological
demand put on the organism through motor
stimuli resulting in improvement and
maintenance of higher performance capacity.

Sports Training consists of Activities and

Movements which gradually lead to High fatigue.

Fatigue is the direct product of Load caused by

Physical activities.

Fatigue is also essential for starting the

adaptation process in the organism which
ultimately lead to increase the performance
capacity.
 Meaning and Definition
Leads to a Temporary Disturbance of
Homeostasis (Homeostasis is any self-
regulating process by which an organism tends
to maintain stability while adjusting to
conditions that are best for its survival).

 In general terms load is the work done by any

sports persons which always causes physical
and physiological changes.

Physiological and psychological demands

placed on the individual through the motor
movements resulting in improvements and
maintenance of performance capacity.
Load is a Physiological and Psychological
demands put on the organism through motor
stimuli resulting in improvement and
maintenance of high performance capacity”.

Amount of work done by an individual body is

called load.

Load should be optimum.

Features of Load
  Factors of load

1. Movement Quality

 The quality of movement is the subjective factor which
cannot be measured properly and precisely.

 When the correct movements are performed by a

sportsman it directly affects the training load.

 For any kind of technical and tactical process of

perfection movement quality become important aspect of
training load.

 By increasing the degree of difficulty of movement

training load may be increase gradually.
2. Types of Exercise
Each and every training load consists of
physical exercise/movements.

 These exercises have different effect on the

performance of an individual as per the
nature and demand required by a particular
game / sport.

 According to the effect, the exercises are

classified into three parts:
 i. General exercises
ii. Specific exercises
iii. Competitive exercises
3. Load Intensity
The intensity is represented in degree or rate at
which work is done in relation to the time.

 Load intensity is further divided into two parts:

A. Intensity of Stimulus — Intensity of stimulus

refers to the pace of doing work or pace of doing one
single movement. For example: Speed of 100-meter
sprint in mt/sec

B. Density of Stimulus — Density of the stimulus

may be defined as the ratio between the load and
recovery or it may be understood as the pause / rest
between the two motor movement or set of
movement. For example: Rest period between the
4. Load Volume
The load volume may be defined as total work done in
one training session.

The load volume is also divided into two parts:

A. Duration of Stimulus - It may be expressed in

time / distance in a single stimulus and set of stimuli.
For example: total time taken in 100 mt sprint/distance
of one repetition.

 B. Frequency of Stimulus - Frequency of stimulus

may be define as the number of repetition in one set of
exercises.
For example : In practice of 100 meter sprint 10 times
in which 10 will be the frequency of stimulus/
movement.
 Types of load
1. External Load 2. Internal
Load
(Amount of work done) (Reaction of the
organism)
 -Distance run -Heart rate
increases
 -No. of repetitions -Lactic acid
concentration
 -No. of Jumps -O2
consumption
 -Total weight lifted in kg. -Symptoms of
fatigue
JUDGEMENT OF TRAINING LOAD
Performance of a sportsperson improves as a
result of application of training load.

The frequency of training of a sportsperson

depends upon the training age and
performance level. A beginner trains 3 to 5
times per week whereas a high performer
trains 8 to 12 or even more times in a week.

The judgment of training load can be done

using the following means:
1. Objective Means.
2. Subjective means.
 Objective Means
The objective means of judgment of training
load involve assessment of physiological and
bio-chemical variables during and
immediately after the training schedule.
Some of the objective means of judgment of
load which can be effectively used by a coach
are as follows:
 Body weight
 Heart rate
 Intensity of training load
 Volume of training load
 VO2 max
 Blood lactate
 Ion concentrated (Acid-Base Balance).
 Electrolyte concentration(ion
chromatography)
 ATP and CP concentration.
 Glucose and fatty acids.
 Harmonal level e.g. glucogen, insulin and
thyroxin.
Measurement in respect of some of the
variables can be done by the coach, however,
in respect of others the coach has to depend
upon the specialist. Due to the following
reasons, the objective means of judgment of
training load are to be cautiously used.

• Most of the objective means indicate effect

produced by the load on a specific organ or a
system and not the whole body.

• As on date reliable objective means for

judging the psychology aspects of load are
not available.
 SUBJECTIVE MEANS
Since objective means of judgment of load
need specialized equipment/apparatus and
scientific procedures, the coach has to
invariably rely on the subjective means. The
accuracy with which subjective means can be
used for judgment of training load depends
upon:
Observational ability of the coach.
• Knowledge of the coach with respect to
various sports sciences.
 • Knowledge of the coach with respect to
likely-effect of various training means and
methods.
• Experience of coach.
• Thorough knowledge about sportsperson’s
behavior.
• Knowledge about the personality of
sportsperson.

The amount and type of training load depends

upon the effects desired. Administration of
optimum load causes fatigue and if fatigue can
be correctly measured during and after training,
the degree of load can be correctly assessed.
Since fatigue cannot be directly assessed, the
effect of training load has to be judged trough
the symptoms which are as follows:
• Colour of the skin.
• Sweating.
• Loss of concentration.
• Loss of co-ordination.
• Psychic factors e.g. readiness or
preparedness, general feeling, general
expression, confidence etc.

Some of the symptoms namely sweating and

colour of the skin are not very reliable because
they may depend upon the temperature and
colour of the skin of the sportsperson and,
therefore, are to be cautiously used.
 While judging the effect of load, the personality
and behavior of the sportsperson to load depend
upon these two factors.
 Overload
It is a state of decreased performance
capacity.

 A phenomenon - disturbance in normal

nervous activity.

Over-loading is also called as over-training. It

is beyond the capacity and ability of the
sportsperson which leads to decrease in
performance. It happens because of some
imbalance in intensity and volume of load and
recovery. It should be avoided.
Over-loading is of two types:

• Dominance of excitation process: When

the training load is increased suddenly
without adequate preparation.

• Dominance of relaxation process: When

the over dose of training load is administered
continuously over a long period of time
 Causes of Overload
The main causes which lead to over loading
can be discussed under the following four
categories:

1. Faulty Training Method

2. Life factors
3. Social factors
4. Health factors
1. Faulty Training Method
a. Neglect of recovery process
b. Rapid increase in the training load thus
adaptation does not take place.
c. High volume of load with maximum or sub-
maximum intensity.
d. Forced technical training involving
complicated movements without adequate
rest.
e. Excess of competition with high demands.
2. Lifestyle factors

a. Insufficient night rest.

b. Irregular daily routine.
c. Luxurious daily routine.
d. Indulge in alcohol and nicotine.
e. Bad living conditions.
f. Faulty leisure time activity.
g. Quarrel in the family or the community
3. Health factors
a. Fever.
b. Bad stomach.
c. Infectious disease.
d. Injuries.
4. Social factors

a. Excess of engagements.

b. Friction in family, love affair etc.
c. Unsatisfied profession or studies.
d. Misunderstanding with colleagues.
e. Over loading in professional work or
studies.
f. An unfriendly family towards sports.
g. Excess of entertainment
 SYMPTOMS OF OVER LOAD
Following symptoms can appear in the
respective order:

 • Psychological symptoms.

 • Performance symptoms.

• Somatic-functional symptoms.
 Psychological symptoms
• Increased excitability.
• Quarrelsome.
• Less contact with the coach.
• Increased sensitivity to criticism.
• Depression.
• Indifferent.
• Loss of confidence.
• Loss of motivation.
 Performance symptoms
• Increased error in technique.
• Decreased concentration.
• Decreased differentiation ability.
• Decrease in strength, speed and endurance
abilities.
• Slow recovery.
• Decreased competition readiness.
• Increased tendency to surrender in
competition.
• Uncontrolled behavior in competition.
 Somatic-functional symptoms
• Loss of sleep.
• Loss of appetite.
• Loss of weight.
• Disturbance in digestion.
 • Susceptibility to injuries.
 How to tackle ?
Tackling- A tough task.

A team work of coach, sports person, sports

doctor and sports psychologist.

Coach – recognize the state of over- loading

in early
stage(psychological symptoms).

While organizing the process of tackling the

overload following measures can be taken
into an account.
 A. Training Measures

Recognize the cause as early as possible.

Remove the cause of the overload.

Modify the training.

Re plan the training.

Competition and trials be avoided.

Complete rest is not advisable, training load-

be reduced
 B. Nutritional Measures

Milk, vegetables and milk should be taken to

increase appetite.

Decrease quantity of protein.

No tea, coffee, cigarettes should be provided to

the sportsperson.

Small quantity of light alcohol is advised after

meal.

Heavy doses of vitamin A, B, and C should be

provided.
 C. Physical Therapy

Open air swimming

Warm bath 15 -20 minutes at 33°c to 37°c

temperature may be given

Cold and fresh water shower in the morning,

followed by massage

Good message, rhythmic exercise be adopted

to accelerate recovery.

Sauna bath and steam bath should be

 D. Climate Therapy

Change the environment (hill area to plain

area).

Light sun rays treatment.

 LOAD AND ADAPTATION
 When the process of loading continues for a
longer time specially in days then the
structural and metabolic changes take place in
the human body. The continuous acts of
exercises/ movements lead to tolerate the
more loads as a result of which adjusting to
the external conditions the performance
capacity increases. This way tackling of load is
termed as adaptation.
Adaptation: - Adaptation may be define as the
adjustment of physical and psychological
functional systems accomplished under the
influence of external load, to a higher
performance standard and the adjustment to
the specific external conditions.
The physical and psychological adaptation is
the similar process which brings changes in
the functional, biomechanical and structural
changes in the human body.
LAWS / RULES / CONDITION OF
ADAPTATION.

1. Optimum load leads to better

adaptation: The load should be given as per
the capacity of an individual because if the
load is less adaptation will not start similarly
if the load is high recovery process is
delayed.
2. Correct proportion between load and
recovery: Better adaptation always needs the
maintenance of correct proportion between
load and recovery. There should be proper
rest between training sessions.
hence complete rest may be provide at the
end of a week.

3. Adaptation is faster in beginners in

comparison to trained sportsman: for the
better adaptation in case of beginners the
load should be given in linear form whereas
for trained sportsman it should be given as
per the individual capacity.
4. Exposure to new and inhabitable
exercises leads to faster adaptation: If a
sportsman exposes to new and inhabitable
specific exercises the adaptation process will
be faster among trained sportsman.

[Link] proportion between load

tolerance and training load: - It is true that
if the correct proportion between load
tolerance and training load is maintained the
performance improve gradually which Sports
Training lead to better adaptation process
6. Adaptation is not permanent through
training load: There are various stages of
the competition the preparation for the
competition through training load not lead to
stable adaptation if the training is stopped
the load will adapt at lower level if the
training is continuing then the adaptation
process will also improve.

7. For optimum adaptation maximum

load is essential: - Stable load does not lead
to any improvement in adaptation process
therefore for the optimum level of adaptation
the maximum load should be given.
[Link] is faster if perfect ratio
between intensity and volume is
maintained- For the faster adaptation if the
volume is high intensity should be low
similarly if the intensity is high volume should
be low.

[Link] in training and load factor: -

Once /twice load given to a player does not
lead to any kind of adaptation process. Hence
training should continue for many days and
load should be given regularly as per the
capacity of the sportsman.
 RECOVERY
• The Recovery Principle dictates that athletes need
adequate time to recuperate from training and
competition. ... It is during rest periods that athletes'
bodies adapt to the stress which was placed upon
them during intense workout sessions and
competitions. Rest also provides time for a mental
preparation and reflection.

• The whole purpose of recovery in exercise is to allow

your muscles to repair themselves that are sore from
your workout.

• Sportsperson cannot effectively undertake very high

loads of training unless proper means are adapted to
accelerate the process of recovery. Administrating
appropriate means can insure quicker recovery and
makes a sportsperson capable of undertaking more
 Phases of Recovery
Phase I
Replenishment of Energy Stores.
Recovery takes place side by side with the
onset of Fatigue
when the training or competition is in process.
( During Activity ) Re-fuelling of
Macronutrients and Micronutrients, ATP-CP.

Phase II
Reconstruction of Muscle Damage.
This phase starts after the end of Physical
activity and end with the restoration of
Homeostasis . It lasts from few minutes to 2-3
hours.
 Phases of Recovery
The following active recovery means can be
adapted to make the recovery process faster.
Deep breathing faster.
Intake of drinks containing carbohydrates,
vitamins, salts and minerals.

Phase III
In this phase, recovery last from several
hours to several days The substances ,
Enzymes , Proteins etc which were depleted
were resynthesized.
 Means Of Recovery
The means which can be effective in accelerating
recovery can be divided into following groups:

 1. Training Methodology Related Means

2. Nutritional Means
3. Physio-therapeutic Means
4. Psychological Means.
 Training Methodology related means
Among all the four above groups, these means
are the most important for ensuring quick
recovery. In fact other means of recovery
should support the training methodical means.
 Session of training
A training session should be carefully worked
out for ensuring recovery. The following should
be kept in mind.
(a) Warm up -A good session of warming up is
essential for avoiding earlier onset of fatigue.
Stretching exercises which form an essential
part of warm up session are effective in
preventing stiffness and soreness in muscles.
(b) Exercise sequence -The exercise to be
performed should be arranged in a sequence
so that different muscle groups, organs and
system are stressed in rotation. This
sequence can help in delaying the on set of
fatigue and guarantees the quick recovery.

(c) Phases of rest between repetitions of

load Between repetitions of load, measured
rest periods should be provided in order to
make the load effective and also make the
sports person capable of completing the
training schedule. Active rest pauses (doing
low intensity exercises during rest pauses)
ensure faster recovery.
(d) Limbering down -Every training session
shall end with limbering down (cool down)
which should be done for ten to twenty minutes
in order to recover and bring the body back to
normal level of functioning. During limbering
down, low intensity continuous exercise should
be performed so as to quickly remove the
metabolic products from muscles and blood.

(e) Cyclic process of training: The year is

divided into cycles of training of varying
durations. Macro cycle is the longest cycle and
it’s duration is from 3 to 12 months. It is
divided into preparatory, competition and
transition periods.
Transition periods of 4 to 6 weeks ensure recovery
because during this phase training loads are of low
intensity and volume. This phase provides recovery and
relaxation of the sports person after strenuous training
during preparatory and competition periods.

The duration of meso-cycle is 3 to 6 weeks. The last

week of the meso cycle is devoted for recovery. During
the last week the training load is low and general
exercises dominate. Micro-cycle is the shortest of the
three cycles and it’s duration is normally one week.

On the last day of the week complete rest is provided to

ensure recovery. During these cycles the training load
fluctuates and is applied with certain rhythm. During
these cycles the training task should be tackled in a way
that speed and technique come in the beginning and
endurance comes at the end.
2. Nutritional Means:
During and after training and competition
nutritional means taken in proper form and
required quantity can help in ensuring faster
recovery.
The sports person should take balance diet,
according to the requirements of the body and
the sport for which one is training.
After very training session light liquid diet
containing carbohydrates, vitamins and minerals
(sodium and potassium) should be consumed.
 Intake of drinks with salt added are also
recommended if during training session the
sports person had sweating.
3. Physio-therapeutic Means:

These means are bring effectively used for

accelerating recovery. Different message
manipulations, sauna, ultra sound therapy,
hydro therapy, electro therapy etc. are helpful
in quick recovery.

 For these means help of a specialist should

be taken in order to avoid problems. These
means should be used in addition to means
related to training methodology.
4. Psychological means:
Psychological evidences show that the recovery
process is controlled by the nervous system of
the body and the psychological means help in the
voluntary control of this system for attaining
quick recovery.

Psychological means, like other means can be

used during and after training or competition and
they can even be used between two training
sessions for relaxation and ensuring sound sleep.
Some of the important means which are being
commonly used by the sports persons are:
Different forms of yoga.
Autogenous training.

 Super compensation
supercompensation refers to the post training
period during which the trained function/
parameter has a higher performance capacity than
it did prior to the training period.

The fitness level of a human body in training can

be broken down into four periods:
initial fitness,
Training load,
recovery,
and supercompensation.