Research Institute for Sport and Exercise Sciences University of Ulster Preparing the Body for Sport

Research Institute for Sport and Exercise Sciences University of Ulster Science and Sport Physiology –Body Psychology –Mind Biomechanics –Internal and External Forces –Ronaldo scoring in the darkRonaldo scoring in the dark –Biomechanics Video AnalysisBiomechanics Video Analysis

Research Institute for Sport and Exercise Sciences University of Ulster Physiologists Fitness Testing Nutrition Research Supplements Injury Prevention

Research Institute for Sport and Exercise Sciences University of Ulster Preparing for Sport “ …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

Research Institute for Sport and Exercise Sciences University of Ulster Preparing for Sport Most foods can be broken down into 3 groups –Carbohydrate Complex Simple –Protein Constructed from amino acids –Fats Saturated Unsaturated

Research Institute for Sport and Exercise Sciences University of Ulster Task One In groups identify 4-5 food examples for each of the 3 major food groups. –Carbohydrates –Protein –Fats

Research Institute for Sport and Exercise Sciences University of Ulster Possible answers CarbohydratesProteinsFats Brown riceChickenFast foods PastaFishChocolate/sweets Wholegrain breadsEggsFried foods PotatoesLean meatSugary drinks beans, peas and lentilsYogurt/milkBuns/cakes Fruits and veg.Beans (mature soy beans) Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

Research Institute for Sport and Exercise Sciences University of Ulster Preparing for Sport Optimum diet for normal population Carbohydrate:50% Protein:12-15% Fat:30-35%

Research Institute for Sport and Exercise Sciences University of Ulster How does diet differ? 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%

Research Institute for Sport and Exercise Sciences University of Ulster Typical training day for an elite Boxer Running/Cardio –30-60mins REST/MEAL Sparring/Boxing – 3min rounds 30sec rest rounds REST/MEAL Weight Training –2 muscle groups pre session 4 sets of 20 reps per muscle group 180 reps per gym session

Research Institute for Sport and Exercise Sciences University of Ulster Why is an athletes diet different? 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

Research Institute for Sport and Exercise Sciences University of Ulster Carbohydrate

Research Institute for Sport and Exercise Sciences University of Ulster Preparing for Sport blood muscle glycogen liver 100 g 300 g glucose gut

Research Institute for Sport and Exercise Sciences University of Ulster 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

Research Institute for Sport and Exercise Sciences University of Ulster Protein

Research Institute for Sport and Exercise Sciences University of Ulster Protein 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

Research Institute for Sport and Exercise Sciences University of Ulster Fat

Research Institute for Sport and Exercise Sciences University of Ulster Fat 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

Research Institute for Sport and Exercise Sciences University of Ulster Exercise and Supplements 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

Research Institute for Sport and Exercise Sciences University of Ulster Task Two In groups discuss and list supplements used everyday by sportspeople? (Legal supplements)

Research Institute for Sport and Exercise Sciences University of Ulster Types of Supplements Carbohydrate shake, and bars Protein shakes, and bars Caffeine supplements Energy drinks Vitamin supplements Iron + calcium supplements

Research Institute for Sport and Exercise Sciences University of Ulster Quick Question In groups discuss at what point does supplementing become cheating?

Research Institute for Sport and Exercise Sciences University of Ulster Athletic substance abuse “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”.

Research Institute for Sport and Exercise Sciences University of Ulster Task Three In groups list banned substances and examples of sports these substances are used in.

Research Institute for Sport and Exercise Sciences University of Ulster Athletes who have used Illegal substances

Research Institute for Sport and Exercise Sciences University of Ulster Athlete substance abuse 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.

Research Institute for Sport and Exercise Sciences University of Ulster Athlete substance abuse –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

Research Institute for Sport and Exercise Sciences University of Ulster Athlete substance abuse –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.

Research Institute for Sport and Exercise Sciences University of Ulster Athlete substance abuse –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.

Research Institute for Sport and Exercise Sciences University of Ulster Athlete substance abuse –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.

Research Institute for Sport and Exercise Sciences University of Ulster 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

Research Institute for Sport and Exercise Sciences University of Ulster 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.

Research Institute for Sport and Exercise Sciences University of Ulster Quick Question Can you think of any other factors which can inhibit performance?

Research Institute for Sport and Exercise Sciences University of Ulster Other performance Inhibitors Smoking Drinking Irregular Sleep Stress Injuries

Research Institute for Sport and Exercise Sciences University of Ulster What’s in a Cigarette Ammonia –Gas found in floor cleaner and fertilizer DDT –An insecticide Phenol –Toilet Cleaner Cadmium –Found in car batteries Arsenic –A neuron inhibiting poison

Research Institute for Sport and Exercise Sciences University of Ulster What’s in a cigarette 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

Research Institute for Sport and Exercise Sciences University of Ulster Cigarettes can also contain Chocolate –Used as a flavouring in the butts Vanilla –Give a smoother cooler taste

Research Institute for Sport and Exercise Sciences University of Ulster Alcohol 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.

Research Institute for Sport and Exercise Sciences University of Ulster Alcohol 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.

Research Institute for Sport and Exercise Sciences University of Ulster Alcohol 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.

Research Institute for Sport and Exercise Sciences University of Ulster Other inhibiting factors 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.

Research Institute for Sport and Exercise Sciences University of Ulster Questions ?