The Sport Science of Personal
Health and Wellness
Session Overview
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Principles of Sport science.
How can sport science influence wellness?
Campus resources.
Creating healthy habits.
Tips to take with you.
Sport Science
• Scientific study of sport.
• Involves applying ‘science” and its principles to
‘sport.’
• Can help athletes improve their sport performance
physically, mentally and technically.
• Sport Science principles can also be applied to
personal health and wellness.
Applied Sport Science
Physiology
Biomechanics
Psychology
StudentAthlete
Nutrition
Motor Control
Sports
Medicine
Biomechanics / Motor Control
• Analysis of human movement.
• Examines interaction between athlete, equipment
and the environment.
Wellness Connection
– Analysis of exercise technique.
– Use data to define exercises and intensities that
create desired adaptations with less risk of injury.
Physiology
• Analysis of the human body.
• Examines how the body responds and adapts to training
and the environment.
• Examines the body’s response to internal and external
stressors.
Wellness Connection:
– Apply physiologic adaptations to exercise
prescription.
– Apply principles involved in promoting gains in
muscular strength and endurance.
– Injury prevention.
Sport Psychology
• Examines how thoughts and emotions can
influence an athlete’s behavior in sport.
• Mental health.
• Wellness Connection
– Examine cues, triggers and thoughts that can
influence health behaviors.
– Stress management.
– Mental health.
Sports Medicine
• Treatment and prevention of injuries related to
sports and exercise.
Nutrition
• Foods and their effects on performance.
• Considers the individual needs of the athlete.
• Role of macronutrients as fuel for energy
metabolism.
• Wellness Connection
– Nutritional considerations for exercise and weight
management.
– Appropriate food choices to balance energy intake
with energy expenditure.
How can sport science impact
wellness?
• Scientific assessments to
evaluate an individual’s
health status.
• Identify the best method
for enhancing health.
• Identify readiness to
begin/resume an
exercise program.
• Evaluate strengths and
weaknesses.
How can sport science impact
wellness?
• Assesses the
effectiveness of a
wellness or exercise
program.
• Track progress.
• Identify short-term and
long-term goals.
• Help the individual to
perform more
consistently.
Campus Resources
Sport Science Resources
• Kinesiology, Biomechanics
Department
• Psychology, Sport
Psychology Department
• Strength and Conditioning
• Medical School
• Sports Medicine
Campus Resources
Wellness Resources
– Student Health
– Health, Physical
Education & Recreation
Departments
– Campus Recreation
– Pedagogy Lab
– Nutrition and Dietetics
Department
Creating Healthy Habits
Creating Healthy Habits
• Identify common triggers or cues that lead to
unhealthy behaviors.
• Review strategies for healthier habits.
• Discuss ways to make home and work healthy
environments.
• Encourage adoption of healthy habits.
Questions
• Are you aware of triggers or cues that cues that
cause you to make unhealthy food choices?
• What are some examples?
• Have you developed healthy habits to help manage
your weight?
• What has been challenging?
• What helps you succeed?
Common Triggers
• Do you always grab candy at your co-workers desk
because its there?
• Do you eat popcorn every time you go to the movies
because it smells good?
• Do you plop down on the sofa as soon as you get
home because its what you always do?
• Do you eat because the food smells good even if you
are not hungry?
• Do you turn on the TV when you first walk in the
door out of habit?
Tips for healthy behaviors
• Think before you eat
– “Am I really hungry?”
– “Do I really need that dessert or second helping?”
– “Do I even want it?”
• Keep a journal
– Record everything you eat and log your activity.
– May be less likely to eat something if you know you
have to record it.
– Look for patterns.
– Track your activity to help stay motivated.
Activity Journals / Apps
• Food and activity journals:
– MyFitnessPal
– MyFoodDiary
– MapMyFitness
– RunKeeper
– LiveStrong.com
Activity Trackers
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Jawbone UP band
Fitbit
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Nike Fuel Band
Polar Loop
• Did you know? Studies show that people
who keep a food journal are more likely to
lose weight and keep that weight off.
Tips for healthy behaviors
• Plan ahead
– What will you do if faced with challenging situations?
– Have a plan so you’ll be less tempted to eat an extra
serving or skip your workout.
• Anticipate feelings
– How you will feel if you miss your workout?
– How good will you feel after you have exercised?
– How proud will you be if you say no to that piece of
cake or extra serving?
The Hunger Scale
Use the hunger scale to keep from overeating.
• Aim for the middle range of 4 to 6 – not too hungry, not
too full.
• Eat when you feel hungry, but well before you are
ravenous.
• Stop eating well before you are so full that you feel sick.
Create a healthy environment
• Make sure your home and work environments are
healthy
– Place fruits, vegetables and other healthy foods in plain
sight.
– Store less healthy foods items out of sight.
– Keep healthy snacks available at your desk or nearby.
Create a healthy environment
• Make sure your home and work
environments are healthy
– Keep exercise shoes and equipment in
sight.
– Subscribe to a healthy magazine.
– Follow health and fitness experts on
social media.
– Keep a pair of walking/running shoes
at your desk.
– Track your activity where you can see
every day.
Adopt new healthy habits
• Take a portion out of a package
instead of eating from the container.
• Choose a designated eating place
away from distractions.
• Skip seconds.
• Bring your own healthy snack next
time you visit the movies.
• Put on your workout clothes as soon
as you wake up or as soon as you get
home from work, then head out for a
walk.
Meal/Snack Prep
Understanding your health habits
• What triggers you to overeat or choose less healthy
foods?
– How can you change this behavior?
• What habits prevent you from exercising or moving
more?
– How can you change this behavior?
• What can you do to create a healthy environment at
home? At work? When you travel?
• What healthy habits can you adopt to help you
succeed?
Contact
Latrice Sales, MS, CSCS
Associate Director, Sport Science Institute
lsales@ncaa.org
www.NCAA.org/SSI
@NCAA_SSI