... NUTRITION AND ATHLETE HEALTH The sport of athletics includes a wide range of events whose requirements range from speed to endurance, from a light physique to explosive power, and from multiple events lasting less than a minute to a single race lasting more than 2–3 hours. Despite the extreme contrast in these characteristics, all athletes share some common nutrition goals (see Table 6-1). This chapter will briefly explore these goals. Table 6-1. The athlete’s nutrition goals. Characteristic Everyday eating or training diet The athlete’s nutrition-related goals • Achieve and maintain a physique that is suited to the event • Eat to stay healthy and injury-free • Train hard and promote optimal adaptations and recovery from the training programme • Practice competition eating in training to fine tune strategies • Prepare adequate fuel stores for the event • Eat and drink well on competition day to prepare for an event and to recover between multiple events • During prolonged events (> 1 hour), replace fluid and carbohydrate to enhance performance • Achieve competition strategies when traveling • Make use of specialised sports foods to meet nutritional goals when it is impractical to eat everyday foods • Make wise decisions about the use of nutritional ergogenic aids based on cost: benefit analysis Competition eating Sports foods and dietary supplements A. The Training Diet 1. Achieving Energy Needs Energy needs vary according to body size, the energy cost of training...
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...is worried that she is not consuming enough protein in order to maintain her muscle mass. As an athlete, it is important to be consuming enough protein. If dietary protein needs are not met, strength of the body will decline and the athlete may experience lower energy levels. The first thing that needs to be discussed is how much protein Amy should be consuming on a daily basis. Depending on the activity level of the woman is part of determining the protein amount. A women who is sedentary would determine protein intake by taking her weight in pounds X .4. An active woman would determine protein intake by taking her weight in pounds X .6, a competitive athlete would take weight in pounds X .75, and a light body-builder would take her weight in pounds X .85, (“How Much Protein Do Women Need?”). A women who is of the same weight and age as Amy but is sedentary would consume less amount of protein throughout her daily diet. Amy, however, would fall under a competitive athlete category. After a quick calculation, Amy should be consuming 86.25 grams of protein per day. As an endurance athlete and a vegan, Amy...
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...Why carbohydrates are the best fuel for athletes All the energy we need for life as well as for exercise comes from the food we eat and the fluids we drink. These nutrients are commonly broken into three classes: * Carbohydrates * Fats * Proteins Each category of food is important for health and we should all consume foods from each category. The ratios in which we need to consume these foods, however, is often the topic of a debate. Sports Nutrition – Carbohydrate – Carbs Carbohydrate is arguably the most important source of energy for athletes. No matter what sport you play, carbs provide the energy that fuels muscle contractions. Once eaten, carbohydrates breakdown into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat. Glycogen is the source of energy most often used for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use. Adequate carbohydrate intake also helps prevent protein from being used as energy. If the body doesn’t have enough carbohydrate...
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...AMERICAN FOOTBALL — GIRDIRON TOM BRADY Tom Brady is a thirty-eight year old male elite athlete. He is a professional American footballer who is currently playing the position of New England Patriots quarterback within the National Football League. Starting his professional career in 2000, Tom Brady is considered to be one of the most acknowledged elite players within the National Football League. As the quarterback of New England Patriots, he is currently ranked number three in a poll of league players. Brady’s in-season training programs happen more frequently than pre-season and off-season. A total of six training sessions occur during the pre-season schedule where workouts are performed twice in one day. However, training happens only two times a week during the...
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...3 energy systems: Lactic Acid System– also known as the Glycolytic System, is a system which supplies energy for intense activities or exercises which would normally last for a short period of time such as a 100m sprint race so an appropriate athlete would be Usain Bolt. Some long distance runners would need to use this system slightly at the end of a race when the athlete is at a sprint finish such as Mo Farah. This system uses anaerobic respiration which has the equation; glucose → lactic acid + energy released. This is when your muscles need to create energy quickly, so in order for this to happen, glucose is broke down to for lactic acid and the release of energy. A lot of ATP is produced at a fast rate. Aerobic System – This is the long duration energy system. The aerobic system produces a lot more ATP than either of the other energy systems however it produces the ATP much more slowly which is why the aerobic system helps in long distance races (such as the 10,000m) as the energy is produced at a slow constant rate. Rowers would also use this system because they would not want all their energy used up at once because their body needs to consistently perform in order to last the whole race. Phosphocreatine System – this is also known as the Phosphagen system. This releases energy at a high rate. The CP...
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...DIETARY HABITS AND NUTRITIONAL KNOWLEDGE OF COLLEGE ATHLETES IN TECHNICAL UNIVERSIRY OF KENYA NAIROBI 3 INTRODUCTION: 3 1.2: STATEMENT OF THE PROBLEM. 4 1.3: PURPOSE OF THE STUDY 5 1.4: OBJECTIVES 5 1.5: HYPOTHESIS 6 1.6: SIGNIFICANCE OF THE STUDY 6 7: JUSTIFICATION OF THE STUDY 6 CHAPTER TWO 7 LITERATURE REVIEW 7 2.0: INTRODUCTION 7 2.1: BASIC NUTRITION 7 2.1.1: Importance of nutrition 7 2.1.2:Pre-game meal 8 2.1.3:Post-game meal 9 2.2: ATHLETE KNOWLEDGE OF NUTRITION AND BEHAVIOUR 9 2.3: RElATIONSHIP BETWEEN NUTRITION AND SPORTS PERFOMANCE 10 2.4: CONCLUSION 11 CHAPTER THREE 12 METHODOLOGY 12 3.0: STUDY OCATION 12 3.1: RESEARCH DESIGN 12 3.2: STUDY POPULATION 12 3.3: SAMPLING PROCEDURE 13 3.4: DATA COLLECTION 13 3.5: DATA ANALYSIS 13 TIME SCHEDULE: 14 BUDGET 15 REFERENCES 16 QUESTIONNAIRE 17 DIETARY HABITS AND NUTRITIONAL KNOWLEDGE OF COLLEGE ATHLETES IN TECHNICAL UNIVERSIRY OF KENYA NAIROBI INTRODUCTION: Too often, student athletes are left with very little time to meet their nutritional needs. The athlete tends to grab the easiest on the go food for their meal; little do they know that this lack of nutritious food can affect their performance. Student athletes need regular well balanced meals and snacks to maintain the high energy demands of training, competition and the rigor of an academic program (Ziegler et al 2005) showed how the increased competitiveness of the sport raises concerns about the health of these athletes .For example nutrient intake was found to possibly...
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...Olympic Park. "London's clean-up of an old industrial site; the restoration of flows and habitat on the River Lea; the greening of supply chains; the low energy linked with the design and construction of the stadium, including utilizing old gas pipes for the facility's Olympic ring; and the use of temporary structures to reduce emissions are among the actions that can assist in inspiring the organizers of the Rio 2016 games and beyond," he said. This is the first time that a host city has committed to measure its carbon footprint over the entire term of the Olympic Games from construction to the finish line. UK Secretary of State for Environment Food and Rural Affairs Caroline Spelman said, "We are committed to building a future for everyone where the natural environment is not just protected, but valued as a national asset." "We are delighted to have set new standards in sustainable development, and to showcase the expertise and ingenuity of British companies in delivering a green Olympics so warmly welcomed by Mr. Steiner," she said. | Secretary Caroline Spelman, left, and other dignitaries introduce the One Planet Centre to members of the media, July 12, 2012 (Photo courtesy UK Government) | One of the "secret jewels of the London 2012 Games," said Spelman, is the One Planet Centre in the Olympic Athletes' Village. Here the athletes can find out how the Olympic site was built using sustainable techniques. The interactive One Planet hub is filled with events and competitions...
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...Muscle Fatigue: An Athletes Worst Nightmare Aschton Pitts English 101, Section 101 Ms. Kate Lavia-Bagley November 3, 2011 Muscle Fatigue: Chunks of bright green grass fly through the air. A man named Jimmy continuously digs his cleats into the ground. Jimmy is a professional soccer player who continuously strains his body to the max. He runs down a one-hundred-twenty yard field for ninety minutes straight-with little to no downtime. Blood, sweat and tears continuously drain from Jimmy as he constantly thrusts forward and accelerates to where he needs to be. Dribbling a ball down the field past defenders, while trying to focus on proper motion and footwork can be crazy. As he drives onward with dreams of a hatched white nylon in his future he keeps pushing. This starts to take a toll on Jimmy’s muscle groups. Lactic acid continues to build up in his abdominals and legs. Jimmy’s mind starts to wander as he thinks about his current exhaustion and fatigue. His rationale and decision making come into question by not only his coach but by his teammates as well. As the game wears on, Jimmy keeps pushing exerting energy with all his might. There then comes a point where his muscular frame cannot take the stress of physical activity anymore and he collapses. What is there to be done about the fatigue an endurance sport like this takes on his muscles, especially the brain? What elements fight against muscle fatigue, and what happens in their absence...
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...will give your body what it needs for peak performance. Carbohydrates or “carbs” (found in pasta, bread, cereal, rice, potatoes, fruit, milk, yogurt, etc.) are especially important for athletes because they supply the body with glucose for energy. Extra glucose is stored in the muscles and liver as glycogen, your energy reserve. During short bursts of exercise such as sprinting, basketball, gymnastics, or soccer, your body relies on glycogen to keep your blood sugar levels stable and thus maintain your energy. If you don’t have enough glycogen, you may feel very tired or have difficulty sustaining the activity – effects that will, undoubtedly, impact your performance! During longer exercise, your body uses your glycogen stores first, next turning to fats stored in your body to fuel performance. Fat is an important source of energy used to fuel longer exercise and endurance activities, such as hiking, cycling, and long-distance running. Eating a diet that is too low in dietary fat may decrease athletic performance and cause other health problems, such as deficiencies of certain vitamins which require fat to be absorbed. Protein is needed for your body to build and repair muscles. Small amounts of protein may also be used for energy. Vitamins and minerals are not sources of energy, but they have many important functions in the body. For example, vitamin D and calcium are needed for strong bones, and iron is needed for blood cells to carry oxygen throughout your body...
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...increases causing an increase of cardiac output and bringing more blood to the muscles. However, heart rate alone doesn’t improve cardiac output, but along with muscle demand of oxygen. The demand for more oxygen causes vasodilation, allowing an increase in blood flow and the return of blood back to the heart. Some factors that facilitate improvement in cardiac output for performance are intensity, duration, and aerobic/anaerobic exercises. Different levels of exercise intensity require specific needs from the body. For example, the physical activity of taking a brisk walk through a park requires less expenditure and overall cardiac output compared to activities like hill sprinting or soccer. Sprinters and soccer players are trained athletes that can demonstrate and maintain higher levels of cardiac output. When an individual...
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...PERFORMANCE CONTENT: FOCUS QUESTION 1- HOW DOES TRAINING AFFECT PERFORMANCE • Energy systems • Types of training and training methods • Principles of training • Physiological adaptations in response to training FOCUS QUESTION 2- HOW CAN PSYCHOLOGY AFFECT PERFORMANCE • Motivation • Anxiety and Arousal • Psychological strategies to enhance motivation and manage anxiety FOCUS QUESTION 3- HOW CAN NUTRITION AND RECOVERY STRATEGIES AFFECT PERFORMANCE • Nutritional considerations • Supplementation • Recovery strategies FOCUS QUESTION 4- HOW DOES THE ACQUISITION OF SKILL AFFECT PERFORMANCE • Stages of skill acquisition • Characteristics of a learner • The learning environment • Assessment of skill and performance FOCUS QUESTION 1- HOW DOES TRAINING AFFECT PERFORMANCE • Energy systems: All energy is provided in the muscles in the form of the molecule adenosine triphosphate (ATP). Chemical reactions in the body cause ATP to break down and release energy to the muscles for work. The chemical reactions are a result of a combination of oxygen we breathe and the breakdown of food, mainly carbohydrates and fats. The structure and breakdown of ATP: The ATP molecule has three phosphate molecules attached to it by high energy chemical bonds. One phosphate splits from the molecule and energy is released. The remaining compound is adenosine diphosphate (ADP). The ATP stored in...
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...blood volume, regulate body temperature and allow muscle contractions to take place. During exercise, the main way the body maintains optimal body temperature is by sweating. Heat is removed from the body when beads of sweat on the skin evaporate, resulting in a loss of body fluid. Sweat production, and therefore fluid loss, increases with a rise in ambient temperature and humidity, as well as with an increase in exercise intensity. Drinking fluid during exercise is necessary to replace fluids lost in sweat. This will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration. In most cases during exercise, the rates of sweat loss are higher than the rate you can drink, so most athletes get into fluid deficit. Therefore, fluid guidelines promote drinking more fluid to reduce the deficit and potential performance detriments associated with dehydration. However, it is also important to acknowledge that it is possible to over-drink during exercise. Drinking more fluid than is comfortable, in any conditions, has the potential to interfere with your performance. In cool weather or when the exercise pace is gentle, the rate of sweat loss may be quite low. It is unnecessary and potentially dangerous to drink at rates that are far greater than sweat losses. Knowing your sweat rate can give you an indication of how much you should be drinking during exercise. Dehydration and Performance As dehydration increases, there...
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...the Training of Mo Farah and Explain the Physiological Changes that will occur. (20) Mo Farah had to go through tough training to become the athlete he is today. Due to Mo’s type of events, (10,000 and 5,000 metres) he needs a high aerobic capacity and VO2 max. Aerobic capacity is how well the lungs, heart and the blood vessels work together. And VO2 Max is the maximum oxygen consumption attainable during maximal work. VO2 max can only be improved in 10 – 20% of the population, with training. The training that is best suited to improving VO2 max is: Continuous Training which is about running at moderate to high intensity. Athletes who use continuous training will become aerobically fitter and will be able to train at a higher intensity for a longer time. Another type of training that helps improve VO2 max is altitude training. When training at altitude, the amount off red blood cells is reduced and activity allows the body to cope with less oxygen for activity. When back at sea level, red blood cells become more efficient and are able to use oxygen more efficiently for exercise. It is undoubted that Mo Farah has a high VO2 max. Ways to measure this is using the multi-stage fitness test. This is beep that is a set amount of seconds apart and as the levels increase the time between beeps decreases. The higher the level the athlete gets, the higher their VO2 max. People like Mo Farah will most likely beat the multi-stage fitness test due to their highly developed and efficient...
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...between Monster and Red Bull energy drinks. This is very controversial because many people not only love these drinks but think they’re health to be consuming on a daily basis. I work in the fitness industry and although many people in this industry think these drinks are okay to drink, it’s mostly people not in this industry consuming these drinks, they don’t know better. Red Bull is one of the biggest soft drink successes over the past the years. Red Bull improves emotional status and vigilance, increases performance, reaction speed and concentration. Customers drink Red Bull for such benefits as these. In times of long school hours, stressful work, and very tiring days, customers look to a product that vitalizes body and mind. Red Bull even supplies a sugar free version for the average health-concerned user. The target audience. Red Bull targets an active audience, especially those between the ages of 17 and 23, male and female. Characteristically, 17- to 23-year-olds is either thinking about college, in college, or just recently graduated from college. It is currently in a consumer's life that dramatic schedule changes are happening. Red Bull is a perfect solution for 17- to 23-year-olds who live fast-paced, hectic lifestyles while hardly making it through long days and nights of classes and studying.The Red Bull consumers can be divided into three segments: athletes, clubbers and workers. Each of these using the Red Bull energy drinks to meet their personal...
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...CQ1) How are priority issues for Australia’s health identified? 1. Account for the differences in health status of men and women in Australia (7 marks) 2. Define the following terms: mortality, morbidity and life expectancy (3 marks) 3. How is epidemiology used to improve the health of Australians? Provide examples (6 marks) 4. Outline two indicators of morbidity. Include examples in your answer (3 marks) 5. Why is it important to prioritise particular health issues in Australia? Include examples in your answer (5 marks) 6. Discuss the limitations of using epidemiology to describe the current health status of a population (4 marks) 7. Compare the health status of Australian males to Australian females (4 marks) 8. Analyse the importance of social justice principles in selecting health priorities in Australia (6 marks) 9. Demonstrate how an illness or disease is selected as a National Priority area (5 marks) 10. What is the role of epidemiology? Explain how epidemiology can be used to determine the priority areas for Australia’s health (4 marks) 11. Explain the main measures of epidemiology. What information do they provide about the current health status of Australians (4 marks) 12. Is Australia a healthy nation compared with the rest of the world? Explain your answer. How can Australia’s health be improved? (5 marks) 13. Distinguish between the terms ‘prevalence’ and ‘incidence’ (2 marks) 14. Identify reasons for Australia’s declining infant mortality rate...
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