Foundations in Sports Coaching. 11 Nutrition, exercise and lifestyle. Check your understanding answers

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1 11 Nutrition, exercise and lifestyle Check your understanding answers 1 Identify ten lifestyle factors which could impact upon an athlete. Peer pressure, alcohol, smoking, drugs, socialising, staying away from home, employment, financial, insurance, inappropriate behaviour 2 Choose two lifestyle factors and describe their possible impact. Here are some examples you may have included in your answers. Your answers will be individual to your athletes. Peer pressure Peer pressure can be described as when a person is encouraged to alter their behaviour, attitude and values. They are pressured to conform to the norm in the context of their peers. An athlete may be pressured by peers to take part in activities they do not wish to participate in, for example drinking alcohol, excessive drinking, smoking or drug abuse. These activities will have negative effects. Alcohol It is illegal to drink under the age of 16. Over the age of 16 it is recommended not to drink regularly more than 3-4 units of alcohol a day for a man, and a women 2-3 units a day. 1 unit is equivalent to 25ml of a spirit such as whisky and vodka, a third of a pint of strong beer or 175ml glass of wine. Drinking can affect normal functions such as walking and talking and alter behaviour. Long-term effects of drinking include liver disease liver cancer, mouth cancer, oral and digestive tract cancers and chronic pancreatitis. Mental health can also be affected, resulting in, for example anxiety, depression and even psychosis. Smoking Cigarette smoke includes nicotine, carbon monoxide and tar containing lots of chemicals. In the short term, lung function may be affected, with further effects of smoking including, for example lung cancer, chronic obstructive pulmonary disorder, heart disease, many cancers and rheumatoid arthritis. Immediate effects to athletes include, for example, a reduced amount of oxygen absorbed, effect on respiration and increased airway resistance and an increase in heart rate. Drugs Drug testing is common in sport for both social or recreational drugs and performance enhancing drugs. Recreational drugs include cocaine, cannabis, ecstasy, LSD and amphetamines, performance enhancing drugs include stimulants, diuretics, beta blockers and anabolic steroids. A positive drugs test will most likely result in a long-term ban from sport, possibly indefinite. However, in certain situations peer pressure can have positive Pearson Education Ltd

2 effects. If the athlete has peers who are ambitious, have a strong work ethos and have the drive to succeed they will be pressured to follow their peers. These traits can only be of benefit. Socialising Training, competition, work and education create many time pressures for socialisation with friends and family. Peers can create pressure for young athletes to socialise. This may divert their attention away from resting and recuperating, and have negative influences in unwanted activities. Friends who are supportive and understanding will have a positive influence, be encouraging and supportive in terms of rest and relaxation. Time should be built into athletes training regimes to include socialising to help reduce the pressure and tension from training and competition. Relaxation should be encouraged not only through socialisation but through other activities promoting health and well being such as yoga, pilates and tai chi. This will enable the athlete to divert their attention from their sport, and refocus their mind. Staying away from home Athletes will be required to stay away from home at times for training and/or competition. For athletes with family or job commitments this may create childcare issues or financial concerns through possible unpaid leave. For younger athletes the pressure may be greater due to being less experienced being away from close family and friends. Employment Having a supportive employer can reduce the pressures of balancing work and employment. While some employers facilitate flexible working time and support paid leave when required, some employers are not as supportive creating unwanted pressures. This may result in the athlete taking unpaid leave to participate in training and competition. Due to the loss of income financial pressures may be created particularly for those with mortgages or rent to and bills. For younger athletes part-time employment may be difficult due to training commitments creating pressures related to dependant finance. Financial Funding and sponsorship may be available for some athletes to ease the financial burden; however sport can be expensive and some sports considerably more expensive than others. Finance pressures are created through, for example, cost of travel, equipment, clothing, nutritional intake, insurance and entry fees. Many athletes have to balance their sport with work commitments. For those who are professional or full-time athletes, careers may be short, or come to an abrupt end at any time therefore it is important to save money for the future where possible. Insurance For those athletes who have invested money into equipment they should seek adequate insurance to cover the cost of damage or being lost in transport, particularly in travelling Pearson Education Ltd

3 abroad frequently. Health insurance should also be considered to reduce the waiting time should any medical advice need to be sought or investigations required. Inappropriate behaviour For those athletes competing at a higher level, they may be exposed to media interest of varying levels. It is of the utmost importance appropriate behaviour is conducted in an appropriate and professional manner at all times. Even those with less media interest should conduct themselves in an appropriate manner. This is important to avoid any negative images. 3 Define RDA and EAR. RDA means Recommended Daily Allowance: The intake of nutrients which is deemed adequate on a daily basis to meet the nutritional needs of the majority of the healthy general population. EAR means Estimated Average Requirement: the amount of nutrients, vitamins and minerals deemed sufficient to meet the needs of 50% of the general healthy population. This means 50% of the population may need less and 50% of the population may need more than the EAR. 4 Briefly describe the five food groups. Bread, cereals and potatoes these should be responsible for a large proportion of your meal. This group contains carbohydrates mainly in the form of starch, for example, potatoes, bread and cereal-based foods, for example pasta, rice and cereals. This group also contains fibre. Fibre is very important for digestive function and can play a major role in preventing bowel disorders. To optimise healthy choices wholegrain foods should be chosen such as wholemeal or brown bread and rice. Fruit and vegetables you should consume a minimum of five portions a day of different colours. One portion of fruit and vegetables is approximately an 80g serving. Five portions a day equates to a minimum of 400g. These can be fresh, frozen, canned, dried or juiced. However, juice, beans and pulses only counts as one portion each regardless of how much you consume. They have a high content of vitamins, minerals and fibre, and provide a source of carbohydrate in the form of sugar. Fruit and vegetables are believed to play a large role in lowering the incidence of heart disease and some cancers. Meat, fish and alternative sources of protein these should be eaten in moderation. This group contains proteins in the form of meat, poultry, fish, eggs, nuts and pulses. Foods rich in protein contain minerals such as iron, zinc and magnesium, and vitamins such as vitamin B and B12. It is recommended that at least two portions of fish are consumed per week. These should be oily fish such as salmon, trout, sardines and mackerel. Oily fish is a good source of omega 3 oils which are beneficial to health. Canned oily fish is not included. Pearson Education Ltd

4 Milk and dairy these should be eaten in moderation, although an important contribution to the diet. This food group provides a source of protein, but is also rich in calcium. Foods included in this group include milk, cheese and yoghurts. Foods high in fat and foods and drink high in sugar these should be taken occasionally. Fats should be limited in their consumption; they provide twice as much energy as carbohydrates and proteins and are over-consumed. Some good fats are essential to health and foods containing monosaturated and polyunsaturated fats actually contribute to lowering cholesterol levels. Foods high in polyunsaturated fats include nuts, seeds, fish, avocados and olive oil. Foods high in saturated include biscuits, cakes, chocolates, butter, cheese and cream, and trans fats include hydrogenated vegetables oils and convenience foods. These should be avoided and consumed sparingly. As an approximate guide when checking the nutritional label foods containing a lot of fat will contain 20g or more of fat per 100g while foods with little fat will contain 3g or less per 100g. Foods high in sugar include fizzy drinks, jam, sweets and biscuits. These foods contain added sugar. 5 State the functions of carbohydrates, proteins and fats. The main function of carbohydrates is to provide the body s main source of energy in the form of glucose and glycogen (the stored form of glucose). Protein is required for many body functions including growth, repair and maintenance of the body s cells, the structure of cells including red blood cells, tendons, internal organs, the function of antibodies against infection and the regulation of enzymes and hormones. In extreme cases, it is used as an energy source. The main function of fats is to provide energy, structure of cell membranes, protection to vital organs, insulation, the production of hormones and in absorption of fat soluble vitamins. 6 Briefly describe the glycaemic index. The glycaemic index (GI) is the measure of the effect of carbohydrates on blood sugar levels, compared to pure glucose. Carbohydrates which can be broken down quickly releasing glucose rapidly into the bloodstream, are classified as having a high GI. Example of these foods include white bread and rice, potatoes and confectionary and refined bakery products such as doughnuts and pastries. Carbohydrates which are broken down slower, releasing glucose slower into the bloodstream providing a longer sustained energy source, are classified as low GI. Example of these foods include wholewheat-based products, nuts, chick peas, porridge and natural muesli. A balanced diet should comprise a large proportion of low GI foods. Pearson Education Ltd

5 7 State the difference between a macronutrient and micronutrient. Macronutrient nutrients the body requires in large amounts such as carbohydrates, proteins and fats. Micronutrients nutrients the body requires in small amounts such as vitamins and minerals. Micronutrients are found in macronutrient food, therefore consuming a wide variety of foods is important. 8 Briefly describe hydration. Water constitutes approximately 50-60% of your body weight, however this differs between individuals due to body composition, age and gender. Individuals with a higher muscle mass will have higher water content as muscle contains a higher water content than fat. Water plays a major part in your digestive system transporting food through your intestines, as well as temperature regulation. Water can be lost by the body through a variety of pathways such as sweating, urine, faeces and exhalation. It is therefore essential to maintain a constant water balance. If you lose 1% or more of your body weight due to water loss this is classified as dehydration. The first sign of dehydration is thirst, lack of energy and early fatigue during exercise, followed by other symptoms such as dizziness, headache, tiredness, nausea and dark concentrated urine. To maintain an adequate water balance 2-3 litres of fluid per day should be consumed. However, depending on the intensity and duration of training athletes will need to increase their fluid intake to replace lost water. Urine is a good indicator pale in colour and plentiful in quantity denotes good hydration; dark in colour and less volume denotes dehydration. Severe dehydration may result in, for example, the inability to urinate, sunken eyes, low blood pressure, weak pulse, rapid heart beat, seizures and a low level of consciousness. During fluid loss, the body loses electrolytes; these are minerals such as calcium, potassium and sodium. It is essential electrolytes are replaced. Sports drinks are a good source to replace fluid loss, electrolytes and carbohydrates. The carbohydrates are usually found in the simple form such as glucose, fructose and sucrose, allowing for quick absorption from the body. Sodium present in the sports drinks facilitates the absorption of water and carbohydrate. 9 State the difference between hypertonic, isotonic and hypotonic sports drinks. Hypertonic have a high carbohydrate content and are absorbed slowly. These are recommended post-exercise as part of the recovery process. Pearson Education Ltd

6 Isotonic replicate the blood content in terms of glucose and fluid. As they contain sodium they are quickly absorbed. Recommended during warm weather or prolonged exercise to help replenish electrolytes and pre-events. Hypotonic the weakest carbohydrate content, they encourage fluid replenishment due to the palatable taste and are easily absorbed. 10 State the food containing omega 3 essentials oils. Oily fish such as salmon, mackerel, herrings and sardines Pearson Education Ltd