Influence of stress, recovery and sleep on
”.... in this way the athlete is rushed from one peak to
performing at the elite level
the other and the recovery phases become too short in
today’s limits of human performance.“
(Hollmann, 1989)
Michael Kellmann
www.spowiss.rub.de/sportpsych
e-mail: [email protected]
“Scissors-model” of the interrelation of
stress-states and recovery demands
What is recovery?
• Recovery is a process in time and is dependent on the type
of and duration of stress.
• Recovery depends on a reduction of stress, a change of
stress, or a break from stress.
Stress-states
individual performance optimum
Stress capacity
• Recovery is individually specific and depends on individual
appraisals.
• Recovery can be passive, active and pro-active.
Resources limit
• Recovery is closely tied to situational conditions (e.g., sleep,
social contact).
Recovery demands
Kallus (1995), Kellmann (2002)
Optimal change of stress and recovery
Time
Kellmann (1997, 2002)
Influencing factors on performance abilities
School
Training
Parents
Personal
characteristics
Performance
abilities
State of
health
Environment
/ Lifestyle
1
Consequences of underrecovery in sports
Burnout (Smith, 1986)
Reaction on chronic stress.
Overreaching
An accumulation of training and non-training stress
resulting in a short-term decrement in performance
Overtraining (Lehmann et al., 1999).
Consequence of a stress - recovery - imbalance.
capacity
with
or
without
related
physiological
and
psychological signs and symptoms of overtraining in which
restoration of performance capacity may take from several
Æ Performance stagnates or declines
days to several weeks.
Kreider, Fry & O’Toole (1998)
Possible presentation of the different stages of
training, overreaching, and overtraining-syndrome
Overtraining
An accumulation of training and non-training stress
resulting in a long-term decrement in performance
capacity
with
or
without
related
physiological
and
psychological signs and symptoms of overtraining in which
restoration of performance capacity may take from several
weeks to months.
Kreider, Fry & O’Toole (1998)
Meeusen et al. (2006)
Selected indicators of overtraining
•
•
•
•
•
•
•
•
•
•
•
•
Impaired performance
Lack of super compensation
Increased resting heart rate
Weight loss
Loss
oss o
of appet
appetite
te
Increased vulnerability to injuries
Hormonal changes
Feeling of depression
General apathy
Decreased self-esteem, emotional instability
Restlessness, irritability
Disturbed sleep
Good sleep density
•
•
•
•
•
Sleep onset 5-20 min.
1-2 brief awakening in middle of the night
if awakened by outer source during the night, you feel fine
awaken
a
a e feeling
ee g g
great
eat in tthe
e morning
o
g
recall of dreams
Therrien (2004)
2
Sleep too light
•
•
•
•
Sleep too dense
Long sleep onset, >20 min
3 or more brief awakenings or long ones
thinking or impression of thinking frequently during the night
early awakening
•
•
•
•
Short sleep onset, <5 min
No awakenings
No or poor recall of dreams
Awakening later,
later feeling tired or OK
Therrien (2004)
Therrien (2004)
Sign of a balanced sleep
Sleep
• In a week, 7 days
• Ideal is 7-8 hours a night
• at least 3 GOOD SLEEP DENSITY
• at least 1 TOO DENSE SLEEP
• at least 1 TOO LIGHT SLEEP
• Insufficient sleep can cause:
• Life is and should be variable to have a «good sleep
density» every night.
•
•
•
•
Impaired cognitive functioning
Mood disturbance
Poor work performance
Impaired immune functioning
• Poor sleep predicts higher mortality rates
Therrien (2004)
Naps
• If after getting all the sleep you can at night, you still
feel tired in early afternoon, take a nap
• between 1pm and 3 pm, the sooner the better
• natural awakening if possible
• avoid external awakening source between 30-60 min
(awakening in deep sleep slows you down)
• if full cycle not possible, sleep for max. 20 min
RE
ST
Q
- Sport
RecoveryStressQuestionnaire
for Athletes
3
Sample item of the RESTQ-Sport
RESTQ-Sport scales and sample items
In the past (3) days/nights
... I had fun
0
never
1
seldom
2
sometimes
3
often
4
more
often
5
very
often
6
always
Scale
Example
1
2
3
4
5
6
7
General Stress
Emotional Stress
Social Stress
Conflicts/Pressure
Fatigue
Lack of Energy
Physical Complaints
...
...
...
...
...
...
...
I
I
I
I
I
I
I
felt down
was in a bad mood
was angry with someone
felt under pressure
was overtired
was unable to concentrate well
felt uncomfortable
8
9
10
11
12
Success
Social Recovery
Physical Recovery
General Well-being
Sleep Quality
...
...
...
...
...
I
I
I
I
I
finished important tasks
had a good time with my friends
felt at ease
was in a good mood
had a satisfying sleep
Kellmann & Kallus (2001)
RESTQ-Sport scales and sample items
Scale
Example
13 Disturbed Breaks
... too much was demanded of me during the
breaks
... I felt that I wanted to quit my sport
... my performance drained me physically
14 Emotional Exhaustion
15 Injury
16 Being in Shape
17 Personal Accomplishment
18 Self-Efficacy
19 Self-Regulation
... I was in a good condition physically
... I dealt very effectively with my teammates’
problems
... I was convinced that I had trained well
... I prepared myself mentally for performance
American swimmers
N = 21; NCAA Division I
Age MW: 19.43 years; SD: 1.25
t-Test:
*: p < .05
**: p < .01
***: p < .001
Kellmann et al. (1998)
Kellmann & Kallus (2001)
Training load per day
Median and quartiles for creatine kinase
German Junior National Rowing Team 1998
German Junior National Rowing Team 1998
T1: arrival at training camp
T2, T3, T4: during training camp
T5: two days before preliminaries
T6: day after preliminaries
Kellmann et al. (2001)
Kellmann et al. (2001)
4
RESTQ-Sport scale Fatigue
RESTQ-Sport scale Being in Shape
German Junior National Rowing Team 1998
0 = never ; 6 = always
0 = never ; 6 = always
German Junior National Rowing Team 1998
Kellmann et al. (2001)
RESTQ-Sport scale Being in Shape for the
men of the German Junior National Rowing Team
Kellmann et al. (2001)
Recovery-stress states in soccer
Saison I
Saison III
Faude et al. (under revision)
Kellmann & Altenburg (2000)
Recovery-stress states in soccer
Saison II
RESTQ-Sport profile for a female rower
and the area of tolerance for the total group
RESTQ-Sport Scores
5
General Stress
4,5
Emotional Stress
4
Social Stress
3,5
Conflicts/Pressure
Fatigue
3
Lack of Energy
2,5
Physical Complaints
2
Success
1,5
Social Recovery
1
Physical Recovery
0,5
General Well-being
Sleep Quality
Disturbed Breaks
Emotional Exhaustion
Injury
Being in Shape
Baseline
Season I
55.5 h
Saison II
126.6 h
Saison III
245.1 h
Personal Accomplishment
Self-Efficacy
Self-Regulation
Faude et al. (under revision)
5
Track and Field Athlete
Track and Field Athlete
Recovery-stress state for two volleyball players
Player A
Player B
General Stress
Emotional Stress
Social Stress
Conflicts/Pressure
Fatigue
Lack of Energy
Physical Complaints
Recovery - Cue
Success
Social Recovery
Physical Recovery
General Well-being
Sleep Quality
Disturbed Breaks
Short Perceived Recovery Scale
Emotional Exhaustion
Injury
Being in Shape
Personal Accomplishment
Self-Efficacy
Self-Regulation
Kellmann, Patrick, Botterill & Wilson (2002)
Recovery-Cue
Coach-Centred Model
to Support an Athlete Focused System
PHYSICIAN
RECOVERY
EXPERT
SPORT
PSYCHOLOGIST
NUTRITIONIST
COACH
STRENGTH
TRAINER
BIOMECHANIST
LEAD SPORT
SCIENTIST
ALLIED
HEALTH
PROFESSIONAL
Smith & Norris (2002)
6
How successful was I at rest and recovery
activities last week?
How well did I recover physically last week?
A (6)
A (6)
B (8)
C (7)
D (11)
E (4)
B (8)
C (7)
D (11)
E (4)
Kellmann (in preparation)
How convinced was I that I could achieve my
goals during performance last week?
Kellmann (in preparation)
Australian Rules Football
RESTQ-Sport scale Sleep Quality
A (6)
A (6)
B (8)
C (7)
D (11)
E (4)
B (8)
C (7)
D (11)
E (4)
Players
Kellmann (in preparation)
Australian Rules Football
RESTQ-Sport scale Injury
Australian Rules Football
RESTQ-Sport scale Self-efficacy
A (6)
A (6)
B (8)
C (7)
D (11)
E (4)
B (8)
C (7)
D (11)
E (4)
Players
Players
7
Recognizing the symptoms and
Strategies for Coaches
• Step 1: Know the symptoms of overtraining
• Step 2: Increase level of athletes’ self-awareness
• Step 3: Model and teach the value of recovery
AFL-Players
AFL-Coaches
• Step 4: Keep training fun and sport in perspective
Before Christmas break
Peterson (2003)
Australian Rules Football
RESTQ-Coach scale Social Recovery
AFL-Players
After Christmas break
AFL-Coaches
*Pairwise comparison
8
Australian Rules Football
RESTQ-Coach scale Physical Recovery
Australian Rules Football
RESTQ-Coach scale Sleep Quality
*Pairwise comparison
Summarizing discussion
• It is not bad to be high on stress as long as the person
knows how to recover
• Recovery periods must be part of the training plan
• Recovery is individually specific
• Monitoring of the recovery-stress state is important
• Self-responsibility
• Honesty first
• Education for athletes and coaches
• Feedback
9