Preparing the Body for Sport

1. Preparing the Body for Sport

2. Physiology Body Psychology Mind Biomechanics Internal and External Forces Ronaldo scoring in the dark Biomechanics Video Analysis Science and Sport

3. Fitness Testing Nutrition Research Supplements Injury Prevention Physiologists

4. “ …aside from the limits imposed by heredity and the physical improvements associated with training, no factor plays a bigger role in exercise performance than does nutrition” (Costill 1988) “Diet significantly influences athletic performance. An adequate diet in terms of quantity and quality, before, during and after training and competition will maximise performance.” International Consensus Conference, Lausanne, 1991 Preparing for Sport

5. Most foods can be broken down into 3 groups Carbohydrate Complex Simple Protein Constructed from amino acids Fats Saturated Unsaturated Preparing for Sport

6. In groups identify 4-5 food examples for each of the 3 major food groups. Carbohydrates Protein Fats Task One

7. Possible answers

8. Optimum diet for normal population Carbohydrate: 50% Protein: 12-15% Fat: 30-35% Preparing for Sport

9. Optimal diet for most sports: Carbohydrate: 60-70% Protein: 12% Fat: 18-28% Optimum diet for normal population: Carbohydrate: 50% Protein: 12-15% Fat: 30-35% How does diet differ?

10. Running/Cardio 30-60mins REST/MEAL Sparring/Boxing 3min rounds 30sec rest 10-15 rounds REST/MEAL Weight Training 2 muscle groups pre session 4 sets of 20 reps per muscle group 180 reps per gym session Typical training day for an eliteBoxer

11. Energy Increased energy demands from increased activity (working muscles) Maintenance of energy balance must be assessed (energy in = energy out) Weight loss Increased fluid intake Why is an athletes diet different?

12. Carbohydrate

13. gut blood liver glucose glycogen 100 g muscle glycogen 300 g Preparing for Sport

14. Carbohydrate Athletic performance limited by CHO availability High intensity + long duration sports High CHO diets maximize glycogen stores +  performance After exercise, CHO replenished for subsequent performance Requirements sugar/starch, solid/liquid dependent on: Timing + type of physical activity Carbohydrate

15. Protein

16. Large Organic compounds Made of amino acids Complex structure difficult to break down The body rarely uses protein as a source of fuel Protein often used as a food supplement to aid muscle growth and prevent weight gain Proteins are an extremely important macromolecule Protein

17. Fat

18. Can be liquid or solid depending on structure Different kinds of fats. Saturated Unsaturated Fatty acids (Omega 3,6,9) NOT ALL FATS ARE BAD Fat

19. Diet is important for all athletes Due to life style and training programmes and energy demands its not always possible to gain requirement from foods. Many athletes use food supplements Exercise and Supplements

20. Task Two In groups discuss and list supplements used everyday by sportspeople? (Legal supplements)

21. Carbohydrate shake, and bars Protein shakes, and bars Caffeine supplements Energy drinks Vitamin supplements Iron + calcium supplements Types of Supplements

22. In groups discuss at what point does supplementing become cheating? Quick Question

23. “The International Olympic Committee (IOC) published its first list of banned doping classes in 1967, in which it listed narcotic analgesics, sympathomimetic amines, psychomotor stimulants, and miscellaneous central nervous system stimulants. Since that time the list has evolved and grown, with the incorporation of anabolic steroids in 1974, blockers and diuretics in 1985, and peptide hormones in 1989”. Athletic substance abuse

24. Task Three • In groups list banned substances and examples of sports these substances are used in.

25. Athletes who have used Illegal substances

26. IOC list of banned substances Amphetamines Reduce fatigue, improve alertness, improve reaction time, increase aggression and competitiveness. May be used outside of competition to improve training. Contained within recreational drugs. Release neurotransmitters such as noradrenalin, dopamine, and serotonin. Found in over the counter medicines such as cold remedies and decongestants. Athlete substance abuse

27. Caffeine Stimulant increases reaction time, prolongs endurance, increases fat metabolism sparing muscle glycogen. Widely available in many beverages and OTC medicines. Recently removed from IOC list Athlete substance abuse

28. Cocaine Class A recreational drug, performance enhancing effects of cocaine are inconclusive. Notable for distorting the users perception of reality. Inhibits the uptake of neurotransmitters in particular dopamine causing a euphoric effect. More commonly found as a recreational drug rather than used to improve performance. Athlete substance abuse

29. β agonists potent bronchodilators and may, therefore,improve performance in aerobic exercise Commonly found in asthma inhalers Allowed for medical reasons 6% of athletes at the 2000 Sydney Olympics declared the use of β agonists. Athlete substance abuse

30. Anabolic androgenic steroids Anabolic androgenic steroids (AAS) are used to improve strength by increasing lean body mass, decreasing body fat, prolonging training by enhancing recovery time, and increasing aggressiveness and energy. cardiovascular, cosmetic, hepatic, infections, reproductive, and psychiatric. Athlete substance abuse

31. Athlete substance abuse • Diuretics • Diuretics increase the production of urine, and some athletes use them to try to flush out residue from steroids. They can also be used to shed water as a temporary weight loss measure in sports with weight categories (boxing, equestrian sports). • Narcotics: • Painkillers used to control pain from injuries or allow athletes to train for longer. If they are being used in order to ignore an injury, athletes obviously risk doing further damage. • Examples: morphine, heroin

32. Athlete substance abuse • Peptide hormones: • Naturally-occurring substances that circulate in the blood, and can improve muscle growth, change the balance of other hormones and increase production of red blood cells, which increases oxygen delivery. • Examples: insulin, human growth hormone • Blood doping • The name of this process is slightly misleading: it should not be confused with 'doping' in general. Blood doping may or may not involve a drug. It is the process of artificially increasing the concentration of red blood cells in the blood. More red cells result in more oxygenated blood reaching the muscles.

33. Quick Question • Can you think of any other factors which can inhibit performance?

34. Smoking Drinking Irregular Sleep Stress Injuries Other performance Inhibitors

35. Ammonia Gas found in floor cleaner and fertilizer DDT An insecticide Phenol Toilet Cleaner Cadmium Found in car batteries Arsenic A neuron inhibiting poison What’s in a Cigarette

36. Naphthalene Found in explosive Carbon Monoxide Up to 15% of this gas may be found in a smokers blood replacing oxygen. Tar Carcinogenetic deposits' in lungs Nicotine Makes cigarettes addictive What’s in a cigarette

37. Chocolate Used as a flavouring in the butts Vanilla Give a smoother cooler taste Cigarettes can also contain

38. Alcohol effects all cells in the body, where ever the blood goes alcohol. Alcohol (ethyl alcohol, ethanol) is a drug, but technically it can also be classified as a nutrient because it provides energy, about 7 kcal per gram. The effects of alcohol are dependant on the blood alcohol concentration. Alcohol

39. Alcohol may influence both psychological and physiological processes related to physical performance. Psychologically, alcohol may benefit performance by increasing self-confidence, decreasing sensitivity to pain, or removing psychological barriers to performance. However, the most prevalent use of alcohol in sports competition is related to its ability to reduce excess anxiety. Alcohol

40. Alcohol has been shown to inhibit performance in tests of strength, speed and endurance. In professional sport the consumption of alcohol is usually banned 48hrs pre performance. Effects hydration levels and sleep patterns. Alcohol should be avoided post performance and training as it can impair recovery rates. Alcohol

41. Sleep Sleep is important for the body and the brain, helps recovery and healing from the stress of exercise. Stress Emotional stress effects performance be reducing commitment and concentration levels particularly important in sports with high skill factors. Injuries Injuries reduce training intensities and effect performance. Injuries can be a sign of over training or incorrect diet. Other inhibiting factors

42. Questions ?