PERFORMANCE AND HEALTH

Chapter 12Physiology for coaches

PERFORMANCE AND HEALTH

Behavioral factors outside of training can have a big impact on performance

Coaches can not control these factors They Include:

Nutrition Hydration Rest and Sleep Acclimatization Mental Health behaviors

Stress management Substance abuse Disordered eating Psychological skills

NUTRITION

Athletes don’t always make good food choices

Strength training athletes benefit from adequate protein intake both before and after workouts

Long duration athletes benefit from adequate carbohydrate intake during long training sessions

Avoid rapid weight loss, not more than 1lb / week

Encourage well rounded eating of Complex Carbohydrates, low to moderate fat intake, adequate fruits and vegetables

NUTRITION

For more information on nutrition please see the Food plate at: www.choosemyplate.gov

DMACC offers a couple nutrition options: Please refer to the current catalog and

continuing education brochure.

HYDRATION

Athletes live in a state of dehydration, unless they are diligently rehydrating

Caffeinated drinks and alcohol add to this dehydration

Daily needs can vary from 1 liter to 10 liters depending on activity level, temperature, humidity, and personal sweat rates.

Provide unlimited fluids at games and practices If training exceeds 1 hour provide a sports

beverage, helps to preplace electrolytes lost in sweat.

With in an hour after training provide some carbohydrates and protein to replace muscle glycogen and repair muscle damage.

REST AND SLEEP

Growing athletes need lots of rest Lack of sleep can lead to psychological

problems and impaired immune function. Athletes who get 7-8 hours of sleep are

healthier Schedule ample rest time in training

programs

ACCLIMATIZATION

Adaptation to an environmental condition. Heat

Lack of acclimatization can be life threatening Allow 5-10 days for body to adjust to heat and

humidity Heat cramps, heat exhaustion and heat stroke are

possible Altitude

Allow 5-7 days for every 1,000 feet above the athlete’s home elevation

Adjustments include: greater air intake, increase red blood cells and hemoglobin.

Improvement is the athlete’s ability to take in, transport and utilize oxygen.

MENTAL HEALTH BEHAVIORS

Stress Management Stress response is a learned behavior Teach athletes to better manage stress for better

health and performance Substance abuse

Tobacco use, alcohol, and recreational drugs interfere with skilled performance

Supplements and energy drinks also have hidden health and performance risks

NCAA has a list of Banned substances

*Don’t risk the health of your athlete by encouraging or allowing the use of unproven and untested supplements.*

DISORDERED EATING

Eating disorders are common in sports in which excess weight may have a negative effect on performance.

Bulima – characterized by binge – purge cycles

Anorexia – characterized by a desire for perfection and a distorted body image.

Coaches should know the signs of disordered eating so they can help athletes get the help they need.

Avoid placing emphasis on weight or body fat.

PSYCHOLOGICAL SKILLS

Relaxation Learn to let the movement flow Rely on skills learned through good practice

Concentration Focus, don’t let you mind wonder

Imagery Mentally practice specific skills and movements

Activation Positive self talk

Help athletes learn to evaluate quality of performance not based on winning or losing.

OVERTRAINING

Excess training volume or intensity that leads to poor performance and could compromise immune function.

Symptoms include: Fatigue, staleness, irritability, decreased interest Weight loss, mood changes, anxiety, dejection,

hostility, confusion Rise in exercise and resting heart rates,

decreased testosterone, increase white blood cells, loss of tissue protein.

Decrease strength and endurance Loss of coordination and decrease in

performance

CAREER DEVELOPMENT

Athletes go through various stages in their careers and the training must be appropriate for each stage

Kids (under 10) Learn skills and have fun

Youth (11-15 years) Refine techniques, emphasize performance over

winning Young Adults (16 -19 years)

Need more rest for growth spurt May focus on 1 sport Begin year around training

MULTI YEAR PLANNING

Set out general performance and training goals for each year.

Progress from multi-sport to specialization From individual development to team tactics and

strategies Build aerobic base Strength and power are needed for advanced

skills and coordination.