The Sport Science of Personal Health and Wellness

2. The Sport Science of Personal Health and Wellness

3. Session Overview Principles of Sport science. How can sport science influence wellness? Campus resources. Creating healthy habits. Tips to take with you.

4. Sport Science Scientific study of sport. Involves applying ‘science” and its principles to ‘sport.’ Can help athletes improve their sport performance physically, mentally and technically. Sport Science principles can also be applied to personal health and wellness.

5. Applied Sport Science

6. Biomechanics / Motor Control • Analysis of human movement. • Examines interaction between athlete, equipment and the environment. Wellness Connection • Analysis of exercise technique. • Use data to define exercises and intensities that create desired adaptations with less risk of injury.

7. Physiology • Analysis of the human body. • Examines how the body responds and adapts to training and the environment. • Examines the body’s response to internal and external stressors. Wellness Connection: • Apply physiologic adaptations to exercise prescription. • Apply principles involved in promoting gains in muscular strength and endurance. • Injury prevention.

8. Sport Psychology • Examines how thoughts and emotions can influence an athlete’s behavior in sport. • Mental health. • Wellness Connection • Examine cues, triggers and thoughts that can influence health behaviors. • Stress management. • Mental health.

9. Sports Medicine Treatment and prevention of injuries related to sports and exercise.

10. Nutrition • Foods and their effects on performance. • Considers the individual needs of the athlete. • Role of macronutrients as fuel for energy metabolism. • Wellness Connection • Nutritional considerations for exercise and weight management. • Appropriate food choices to balance energy intake with energy expenditure.

11. How can sport science impact wellness? • Scientific assessments to evaluate an individual’s health status. • Identify the best method for enhancing health. • Identify readiness to begin/resume an exercise program. • Evaluate strengths and weaknesses.

12. How can sport science impact wellness? • Assesses the effectiveness of a wellness or exercise program. • Track progress. • Identify short-term and long-term goals. • Help the individual to perform more consistently.

13. Campus Resources Sport Science Resources • Kinesiology, Biomechanics Department • Psychology, Sport Psychology Department • Strength and Conditioning • Medical School • Sports Medicine

14. Campus Resources Wellness Resources • Student Health • Health, Physical Education & Recreation Departments • Campus Recreation • Pedagogy Lab • Nutrition and Dietetics Department

15. Creating Healthy Habits

16. Creating Healthy Habits Identify common triggers or cues that lead to unhealthy behaviors. Review strategies for healthier habits. Discuss ways to make home and work healthy environments. Encourage adoption of healthy habits.

17. Questions Are you aware of triggers or cues that cues that cause you to make unhealthy food choices? What are some examples? Have you developed healthy habits to help manage your weight? What has been challenging? What helps you succeed?

18. Common Triggers Do you always grab candy at your co-workers desk because its there? Do you eat popcorn every time you go to the movies because it smells good? Do you plop down on the sofa as soon as you get home because its what you always do? Do you eat because the food smells good even if you are not hungry? Do you turn on the TV when you first walk in the door out of habit?

19. Tips for healthy behaviors • Think before you eat • “Am I really hungry?” • “Do I really need that dessert or second helping?” • “Do I even want it?” • Keep a journal • Record everything you eat and log your activity. • May be less likely to eat something if you know you have to record it. • Look for patterns. • Track your activity to help stay motivated.

20. Activity Journals / Apps • Food and activity journals: • MyFitnessPal • MyFoodDiary • MapMyFitness • RunKeeper • LiveStrong.com

21. Activity Trackers Jawbone UP band Fitbit Nike+Fuel Band Polar Loop

22. Did you know? Studies show that people who keep a food journal are more likely to lose weight and keep that weight off.

23. Tips for healthy behaviors • Plan ahead • What will you do if faced with challenging situations? • Have a plan so you’ll be less tempted to eat an extra serving or skip your workout. • Anticipate feelings • How you will feel if you miss your workout? • How good will you feel after you have exercised? • How proud will you be if you say no to that piece of cake or extra serving?

25. The Hunger Scale Use the hunger scale to keep from overeating. • Aim for the middle range of 4 to 6 – not too hungry, not too full. • Eat when you feel hungry, but well before you are ravenous. • Stop eating well before you are so full that you feel sick.

26. Create a healthy environment • Make sure your home and work environments are healthy • Place fruits, vegetables and other healthy foods in plain sight. • Store less healthy foods items out of sight. • Keep healthy snacks available at your desk or nearby.

27. Create a healthy environment • Make sure your home and work environments are healthy • Keep exercise shoes and equipment in sight. • Subscribe to a healthy magazine. • Follow health and fitness experts on social media. • Keep a pair of walking/running shoes at your desk. • Track your activity where you can see every day.

28. Adopt new healthy habits Meal/Snack Prep Take a portion out of a package instead of eating from the container. Choose a designated eating place away from distractions. Skip seconds. Bring your own healthy snack next time you visit the movies. Put on your workout clothes as soon as you wake up or as soon as you get home from work, then head out for a walk.

29. Understanding your health habits • What triggers you to overeat or choose less healthy foods? • How can you change this behavior? • What habits prevent you from exercising or moving more? • How can you change this behavior? • What can you do to create a healthy environment at home? At work? When you travel? • What healthy habits can you adopt to help you succeed?

30. Contact Latrice Sales, MS, CSCS Associate Director, Sport Science Institute lsales@ncaa.org www.NCAA.org/SSI @NCAA_SSI