Sports Performance

1. Sports Performance Semester 1

2. What Is The Purpose of This Class? To understand every aspect of sports related phytochemistry and to be able to advise others in an educated and balanced way and to help them achieve their ultimate fitness goals

3. The Benefit of Being Certified in Sports Performance It tells your clients or potential customers know that you have a broad depth of knowledge in sports nutrition, and that you have studied for and achieved this certificate, & when you’re faced with difficult questions you will answer with authority.

4. What is PHYTOCHEMISTRY? Phytochemistry comes from the greek word, Phyto, which means “Land Plant” and explains the beneficial effect that consuming certain plants can have on living creatures. Phytochemistry describes the beneficial effect of sea plants.

5. Phytochemistry How does it relate to sports? The Human body is like a race car and a super-computer combined. The faster information flows & the better fuel that it has, the greater performance it will achieve. By fine tuning our metabolism & fueling our brain and our muscles with superfoods, we can achieve super performances & super recovery times.

6.   What is Naturopathy? Naturopathy is a 2,500 year old tradition of healing that teaches the human body is capable of achieving homeostasis when we give it proper care. Meaning feeding it properly and caring for ourselves physically including: physical, mental & emotional aspects. Our approach to sports nutrition will be from a naturopathic perspective.

7.     IDEAL FITNESS From a naturopathic and holistic perspective, ideal fitness is described as the level of fitness required to achieve; Perfect Health Maximum Longevity Minimum Damage Accomplish your immediate sports goals

8. Why Do People Need To Get FIT? • Dave’s reasons: • Survive in Nature • Survive VS other hunters, animals & man • Survive genetically, meaning produce offspring • To thrive about survival meaning accumulating wealth or power • Sports Olympics replaced war as evidence of superior fitness • Ego

9. History of Fitness Throughout prehistoric time, man’s quest for fitness was driven by a desire to survive. Today, fitness remains important for health and well-being.

10. Comparison of Fitness Gurus • Jack LaLanne achievements: • Focused on strength • Calisthetics • Diet • Longevity • Lived to be over 90yrs old • Jim Fix achievements: • Taught America to jog • Best selling Author • Focused on aerobics • Ignored Diet • Died of heart attack at 40yrs old

11. Goals of a Fitness Regimen • Strength • Endurance • Power • Physique • Weightloss • Stress relief • Health, wellness, longevity

12. Fitness Regimens in the US • Jane Fonda workout • Step aerobics • The paleo workout • Spin classes • Personal trainers • Jogging • Tae Bo • Pilates • Curves- Circuit training • Zumba • Boot camps in WWI • Fitness courses in schools • Jack LaLanne TV(jumping jacks/pushups) • Jazzercise resistance training • Richard Simmons Aerobics

13. Other Alternative Methods • Yoga • Tai Chi • Martial Arts • Far infrared saunas • Electrostimulation • Pharmaceutical • Herbal

14. Do They Match/Meet Our Fitness Goals? • Strength • Power • Physique • Weightloss • Stress relief • Health, wellness, longevity

15. Role of Diet in Sports Fitness To provide the body with the necessary micro and macronutrients required to properly fuel our muscles and our brain during workouts and competitions and to protect our joints, ligaments & organs from damage while assisting in rapid recovery and repair of damage and injuries.

16. Modern Nutritional Philosophies The typical sports nutritional philosophy focuses on muscle and strength (pre and post workout) with little regard for more serious issues like health, longevity, & recovery. This short sided and myopic approach is actually more damaging to the athlete than helpful and represents a waste of money. The ingredients are often mislabeled and commodity quality.

17. Lessons From History We’ve learned that survival was the primary reason for being physically fit in prehistoric times. We also learned that armies relied upon superior levels of fitness and nutrition in order to overcome their adversaries. Today food is readily available & armies are high tech and physical fitness is typically desired for athletic prowess and appearance.

18. Primitive Man & Fitness (Pre-10,000 B.C) Tribes commonly went out on one-or two- day hunting journeys for food and water. During this time, demanding a high level of fitness and consisting of various forms of physical activity was what defined human life.

19. Neolithic Agricultural Revolution (10,000-8,000 B.C) This prehistoric period was defined by important agricultural developments including animal and plant domestication and the invention of the plow. This era in history symbolized the beginning of a more sedentary lifestyle, as man began to alleviate some hardships of life while simultaneously decreasing daily physical activity.

20. Ancient Civilisations- China and India (2500-250 B.C) China The philosophical teachings of Confucius encouraged participation in regular physical activity. It was recognized that physical inactivity was associated with certain diseases. Cong Fu gymnastics was developed to keep the body in good, working condition. Cong Fu consisted of different animal fighting styles. Other forms of physical activity existed throughout ancient China including archery, badminton, dancing, fencing, and wrestling.

21. Ancient Civilizations- China and India (2500-250 B.C) India Unlike China, in India, individual pursuit of fitness was discouraged as the religious beliefs of Buddhism and Hinduism emphasized spirituality and tended to neglect development of the body. In general the importance of fitness was relatively low. However, an exercise program similar to Chinese Kung Fu gymnastics developed, while still conforming to religious beliefs, known as Yoga. Yoga means union, which refers to the classic systems of Hindu philosophy which strives to bring together and personally develop the body, mind and spirit. Mimicking the movement and pattern of animals to achieve the same balance with nature that animals seem to possess was the priests goal. In modern day United States, 12 million individuals participate in Yoga regularly.

22. The Near East          (4000-250 B.C) Early political and military leaders realized the importance and efficiency and performance of military forces, and encouraged fitness throughout society. The Persian Empire was the best example of a civilization utilizing fitness for political and military purposes. At the young age of 6, all boys became property of the empire and underwent rigid training programs to build strength and stamina and create more soldiers for the empire. Some of these training programs included hunting, marching, riding, and javelin throwing, although none these fitness training were not intended for health benefits. The downfall and collapse of the Persian empire occurred at a time when society could largely be characterized by an overall lack of fitness.

23. Ancient Greek Civilization (2500-200 B.C) Athens Perhaps no other civilization has held a fitness level so high as the ancient Greece. The idealism of physical perfection was one that embodied ancient Greek civilization. Greeks believed development of the body was equally as important as development of the mind. Many founding medical practitioners facilitated the growth of fitness throughout ancient Greece, including the like of the Herodicus, Hippocrates, and Galen.

24. Ancient Greek Civilization (2500-200 B.C) Sparta The heightened interest in fitness within Spartan culture was primarily for military purposes. Fighting skills were highly correlated with physical fitness levels, as soldiers had to maintain high levels of fitness. Spartan society required males to enter special fitness programs that ensured all boys would grow into highly fit adult soldiers. Females were also required to maintain good physical condition for the purpose of being able to have strong offspring who could serve the state. The military-dominated culture of Sparta resulted in one of the most physically fit societies in the history of mankind.

25. Roman Civilization (200 B.C-476 A.D) The Roman Empire All Roman citizens between the ages of 17-60 were eligible for the military draft, therefor it was imperative for all citizens to maintain good physical fitness. However, the fitness levels of the general Roman population declined as individual became enamored with wealth and entertainment, such as the gladiator battles. Roman civilization fell to the physically superior Barbarian tribes from Northern Europe.

26. The Dark & Middle Ages 476-1000 900-1400 The crumble of the Roman Empire, which was conquered by Barbarians from Northern Europe, symbolized the beginning of a millennium of intellectual standstill. The Barbaric tribes from Northern Europe possessed similar characteristics to primitive people. Physical activity and fitness were prerequisites for survival. Therefore, despite the culture setbacks that occurred with the fall of the Roman Empire, fitness experienced a revival during the Dark and Middle Ages.

27. The Renaissance (1400-1600) The rebirth of culture Once again, the ancient Greek ideals, which glorified the human body, gained widespread acceptance. Many individuals, including Martin Luther(religious leader), John Locke(philosopher), Vittorino da Feltre, John Comenius, and Richard Mulcaster(physical educators) maintained that high fitness levels enhanced intellectual learning. School programs, primarily in ancient Greece, had previously recognized the necessity for curriculums involving physical education. The renewed appreciation for human life, which evolved during the Renaissance, created an environment which was ready for the widespread development of physical education throughout Europe.

28. National Period in Europe (1700-1850) Physical education programs expanded within emerging nations in Europe. Intense feelings for nationalism and independence created the atmosphere for the first modern fitness movement, which came in the form of gymnastics programs. Gymnastics enjoyed immense popularity during this era.

29. America - Colonial Period (1700-1776) Hardships, of colonial life ensured that regular physical activity continued to be a lifestyle priority, however during this period no organized exercise or fitness programs existed. Lifestyles during this era consisted largely of plowing the land and wilderness. Lifestyles during this era consisted largely of plowing the land for crops, hunting for food, and herding cattle. This lifestyle provided sufficient levels of physical activity with no additional need or demand for exercise the maintain fitness levels.

30. United States - National Period (1776-1860) Early leaders in the US were conscious of the need for exercise and fitness. Benjamin Franklin recommended regular physical activity, including running, swimming, and basic forms of resistance training for health purposes. President Thomas Jefferson- “ Not less than two hours a day should be devoted to exercise, and the weather shal be little regard. If the body is feedable, the mind will not be strong.

31. United States - Post Civil War (1865-1900) One of the most important events with respect to modern fitness in the US was the Industrial revolution. Advancement in industrial and mechanical technologies replaced labor-intense jobs. The cost of industrialization and urbanization became glaringly apparent starting in the 1950s and 1960s. An epidemic of hypokinetic disease including cardiovascular disease, cancer, and Type II diabetes, never before prevalent, began to be recognized as the leading causes of disease and death.

32. Physical Education Following the end of the Civil War in 1865 gymnastics continued, the most popular form of gymnastics during the time was “The New Gymnastics” introduced by Dioclesian Lewis. Edward Hitchcock also played a role in the development of fitness. Hitchcock recognized the desired outcome of his fitness programs(combination of gymnastics and calisthenics) was improved health. He also introduced the concept of utilizing anthropometric measurements to assess fitness progress. An interesting argument developed during the post- Civil War period that still exists today. Many physical ed instructors believed firmly in the value of incorporating exercise programs that would improve  health- related fitness. However, sports were also gaining popularity in the US during this era. Consequently, the majority of physical ed programs focused on sports and games. The debate between health-related fitness and skill-related fitness physical ed programs continue to exist.   

33. The 20th Century The 20th century symbolized the beginning of a new era of fitness leaders. Theodore Roosevelt was perhaps one of the most our fit president. He held an infatuation for fitness similar to the ancient Greeks.

34. World War I & II In Europe the World War started in 1914, for the US in 1917. We learned that one out of three individuals drafted was unfit for combat. And the government passed legislation ordering fitness courses in American schools. Once again America found itself at war and once again it became embarrassingly clear that Americans were not fit to fight. More than half of all draftees were rejected or given non combat positions. This drove a new emphasis on fitness in the 1940s.

35. The Roaring Twenties Throughout history after a war is fought and won, the tendency is for society to relax, enjoy life and exercise less. The roaring 20s centered on eating, drinking, partying and entertainment. After the crash fitness levels declines further, as Americans we out of work. Out of this era emerged an amazing fitness guru names, Jack Lalanne who revolutionized weight lifting and emphasized aerobics and resistance exercise. More importantly, his emphasis on diet would set him apart from other fitness gurus.

36. 1960s - United States President Kennedy furthered the development of the president's council on youth fitness. Kennedy wrote an article in sports Illustrated titled, The Soft American. He said “We are under exercised, we watch sports instead of play and we ride instead of walk. The 60s also gave us Dr. Cooper, the Father of the modern fitness movement, who emphasized that maintaining good health required exercise, diet and emotional stability. And once they are loss they’re difficult to regain. Dr Cooper was a great advocate of aerobics.

37. Juicing, Steroids, HGH, & Testosterone Many athletes are willing to trade superior physical appearance and ability for safety, health and longevity. Despite overwhelming medical evidence and tragic stories of enlarged hearts, impaired brain function, loss of mobility, testicular cancer, impotence, shrunken testes, rage, mood swings, depression and suicide.

38. Macro VS Micronutrients • MICRONUTRIENTS • Vitamins/Minerals • Probiotics • Enzymes • Phytochemicals • Elements required in trace amounts to ensure the normal growth and development of an organism's. • MACRONUTRIENTS • Proteins • Carbohydrate • Fats • Fibers* • Substances required in relatively large amounts to sustain life

39. Proteins WHEN? Our body produces HCL while we sleep and protein digestion is most efficient in the AM. We also can consume bitter greens like arugula or other leafy greens to aid in digestion of protein. It is best not to consume dairy, carbohydrate or sugary foods like fruit, just prior to- during or following any meal that contains. HOW MUCH? According to studies consuming protein typically results in the creation of uric acid, a highly toxic substance. So it is advised to keep to consumption of animal flesh to a minimum. We suggest no more than 3-4 ounces in any given day and allowing your body latent periods where you choose other sources of protein, in order to allow your body to recover from any damage the uric acid may have caused.

40. Protein Sources: • Wild caught salmon • Line caught fish • Free roaming eggs • Free range fowl • Goats milk • Sheep's cheese • Grass fed meat • Spirulina • Alfalfa • Broccoli/crucifers • Quinoa • Hemp • Peas/other legumes • Beans/rice

41. What are Carbohydrates Carbohydrates are part of a group of organic compounds that occur in food and are used by living organisms, they include: sugar, starch and indigestible cellulose. Because they contain hydrogen and oxygen in a 2-1 ratio, just like water, they can be easily broken down to release energy into the body.

42. Carbohydrates: The GOOD From the BAD Carbohydrates come in three basic sizes: simple, complex and super slow burning. The simple carbs have short chains of glucose that are easily broken down and become sugar. The complex carbs have longer chains of glucose and provide better glucose stability while super slow burning carbs contain gummy beta glucan that lowers cholesterol  and provide maximum energy, endurance and stabilize blood glucose.

43. Good Fats, to Support Hormones & Build Strength All fats are not created equal but almost all fats are good for our body in some way even cholesterol. The few exceptions are man made hydrogenated fats and oils, trans-fats that are created when oils are heated or become oxidized and certain animal fats that are used for cooking, otherwise our body uses fats to protect our cell membranes provide energy to our cells, nourish our brain and balance hormones. They contribute to our immune system and help boost our strength, memory and sex drive.

44. Glucose Control & Endurance Sports Glucose control is influenced by several factors including: diet, insulin, glycogen, breath/oxygen, hormones and rate of caloric use. Maximum glucose control starts with proper oxygen levels in the blood and a steady supply of available sugar to create glycogen. Using super slow carbs, bitter green veggies, free form proteins and maintaining proper insulin levels is key.

45. Energy systems in Sports and Exercise Bioenergetics is the study of energy flow through living systems.

46. ATP The Body’s Energy Currency Energy is required for all kinds of bodily processes. Whether it’s during a 26-mile marathon run or one explosive movement like a tennis serve, skeletal muscle is powered by one and only one compound...adenosine triphosphate(ATP) However, the body stores only a small quantity of this ‘energy currency’ within its cells and its enough to power just a few seconds of all-out exercise. So the body must replace or resynthesize ATP on an ongoing basis. Understanding how it does this is the key to understanding energy systems.

47. Energy Sources to Replenish ATP An ATP molecule consists of adenosine and three phosphate groups, thus adenosine tri-phosphate! I like to think of ATP as available energy. ATP can only fuel our cells for a few seconds before it needs to be replenished. The body uses creatine, fat, carbohydrate and protein to replenish ATP. Creatine is for short term replenishment. Fat while a substantial energy reservoir is harder to metabolize, and although fat may be your body's most abundant source of energy it burns too slow for use in intense activity. Carbohydrate is not stored as deeply as fat, Carbohydrate is stored throughout the body, muscle and liver as glycogen. Glycogen easily converts to ATP. Note glycogen must become glucose before it can become ATP. Protein is also a source of energy but typically only during prolonged activity. It must first be broken down into amino acids which are then converted to glucose.    

48. The Three Energy Systems There are three separate pathways by which ATP is produced. Different factors determine which system is chosen. One factor is the intensity of your workout.

49. The ATP-PCr system 1. ATP-PCr System- This system can sustain all-out exertion for up to 15 seconds and the potential for power output is greatest. During initial exertion we rely entirely on this system.

50. The Glycolytic System 2. The Glycolytic- Glycolysis literally means the breakdown of glucose and requires a series of enzymatic reactions that break down carbs and store them as glycogen. Glycogen is then converted to ATP. Note, fast glycolysis produces lactic acid and slow glycolysis funnels energy back through the kreb cycle. The fast glycolytic system takes over for the ATP-PCr system after the first few seconds of energy production, we gain endurance but lose power. Leading to...