Sports Performance
Student Notes
Name - Aleeeeeeeeeeeeeee
What will you learn in this unit?
•
Identify and explain the key topics that come under the umbrella of sport
performance
•
Discuss why they are important in contributing to sport performance
•
Describe key facts about sport performance in detail and use example to
support your understanding
5 topics covered
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1. Nutrition
•
2. Energy Systems
•
3. Common ergogenic Aids
•
4. Sports Injury management
•
5. Biomechannics (newtons law)
How do you improve sport performance?
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Training –
•
Nutrition – muscle development and repair
•
Recovery - includes rest and sleeping
Nutrition - Carbohydrates
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Bodys primary source of energy for sport performance
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Its is broken down into glucose !
energy
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List the 2 categories and examples for each
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1. COMPLEX include rice, bread, pasta, potato. ——> Slow release
•
2.SIMPLE include sugar, lollies, soft drinks. ——> Quick release
Carbohydrates
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PRE event
•
Endurance athletes (over 90 mins) will ‘carbohydrate load’ to increase energy store in 3-5 days
leading up to event
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CHO loading involves consuming 5 grams of CHO per kg of bodyweight
•
Calculate yours !
•
POST event
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Athletes will consume simple carbohydrates immediately after an
event to refuel their carbohydrate energy stores
•
What type of CHO would athletes consume to refuel?
your weight x 5 = 62x5= 310kg of carbs per day
Nutrition - Protein
•
Protein is used to resynthesize and rebuild cells
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Example – hair, nails, skin, muscles
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Athlete requires 1-1.4g of protein per kg of bodyweight each day to repair &
rebuild muscles for sporting activities
•
Calculate yours !
•
Good Protein sources !
your weight x 1-1.4g = 62 x 1-1.4g= 62- 86.8g
meat, dairy and legumes.
Nutrition - Fats
•
Fats are used as a SECONDARY source of energy during sporting events
Type of Fat
Food examples
Saturated fats
Meat, dairy, palm oil
Unsaturated
Fish, nuts, avocado (recommend)
Trans fats
Processed foods
Discussion Question - Nutrition
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1. Identify 2 key differences between Michael Phelps & The Rocks Diet
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Phelps diet diet is more carbs and high calorie to gain energy but rock diet is
more protein to build muscles.
•
2. Discuss why their nutrition requirements would be different using the
examples mentioned above
Water vs drinks
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Water is important for hydrating the body
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2% body weight lost as sweat can impair performance
•
5% body weight lost as sweat can cause heat exhaustion
•
Sports drinks rehydrate the body as well as refuelling carbs and electrolytes
lost during performance
Case Study – Calorie King
use website http://www.calorieking.com.au/
Case Study: to determine whether the athlete has
consumed enough Carbohydrate & protein for their
event
• Athlete: 70kg male athlete
• Event: Ironman (swim, cycle, run – 8 hours)
• Dietary requirements: carbohydrates 5g/kg
bodyweight, protein 1.4g/kg of bodyweight
•
Daily eating plan
Breakfast
Weet-bix (2 biscuits)
Yoghurt (yoplait)
Orange juice (1 cup)
Carb: 22.1g
Carb: 8.4g
Carb: 13.8g
Protein: 4.1g
Protein: 7.5g
Protein: 2.5g
Fat: 0.5g
Fat: 0.2g
Fat: 0g
Morning Tea
Almond bar (Be Natural)
1 Banana
Carb: 20.1g
Carb: 21.8g
Protein:3.3g
Protein: 1.9g
Fat: 5.2
Fat: 0.1
Carb: 38.6g
Carb: 36g
Protein: 15.5g
Protein: 0g
Fat: 3.2g
Fat: 0g
Carb: 57.1g
Carb: 0g
Protein: 4.1g
Protein: 31.8g
Fat: 2.5g
Fat: 1.1g
Dinner
Wholemeal pasta (2 cups)
Steak (large)
Carb: 69g
Carb: 0g.
Protein: 15g
Protein: 48.8g
Fat: 3g
Fat: 8.5g
Totals
Daily Total
Daily Goal
Achieved goal?
Carb: 286.9g
Carb: 350g
Carb:
Y/N
Protein: 134.5g
Protein: 98g
Protein:
Y/N
Fat: 24.3g
Fat: ________
Fat:
N/A
Lunch
6 inch Turkey sub from subway
600ml Gatorade
Afternoon snack
Blueberry muffin
2 cans of tuna from Coles