delayed onset muscle soreness

Question 1

when does DOMS occur and what triggers it

Answer 1

24-72 hours after training
-unaccustomed training levels or eccentric muscle contractions

Question 2

what causes the pain of DOMS

Answer 2

-tears in muscle fibres
-inflammatory response of cells that puts pressure on nerves and arteries

Question 3

how to reduce DOMS

Answer 3

-warm up
-cool down
-stretch
-diet
-gradual increase in training

Question 4

what is overtraining

Answer 4

when volume and intensity of exercise exceeds recovery capacity

Question 5

why do we need rest

Answer 5

allow muscles time to regenerate

Question 6

what is overtraining caused by (4)

Answer 6

-microtrauma to muscles faster then body can heal

-insufficient diet- not enough protein (aa) to regenerate myofilaments

-calorie deficit- leads to breakdown of muscle

• increased cortisol levels, stress hormone triggers body to be in catabolic state, breaking down tissue rather then building it up

Question 7

treatment for DOMS (6)

Answer 7

-rest
-reduce volume intensity
-periodization
-variety in workouts
-increase calorie intake
-increase protein intake