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Sports Nutrition 100 Hours Certificate Course
Learn About Sports Nutrition
Sports Nutrition course online. Discover optimal nutrition to enhance sporting performance! Learn how nutrition relates to sporting performance. This course details some elements such as energy in the athlete’s body, fluids, competition and training diets.
Perfect for the amateur (or professional) sportsman, trainer, coach, or anyone wanting to better manage diet for improved or more appropriate sporting performance.
This course has been accredited by the CMA – The Complimentary Medical Association. On completion of any qualifying module, you can join as a “Fully Qualified Practitioner” and be entitled to use the post-nominal latters “MCMA” after your name. CMA Full Membership is a privileged position and the fact that you have been accepted for CMA Membership demonstrates that you have a clear commitment to standards and professionalism. CMA Members in all categories are recognised as the elite in their field.
First few assignments but so far so good. The portal is brilliant, it’s like my old university one. Friendly tutors and really quick marking. Course is great and assignments are challenging. Top class! Niall – Certificate in Sports Nutrition – UK
Lesson Structure: Sports Nutrition BRE303
There are 9 lessons:
1 Introduction to Human and Sports Nutrition
- Dietary nutrients
- Recommended daily intake of nutrients (RDI)
- Recommended daily intake of protein and energy
- Recommended daily intake of selected vitamins
- Recommended daily intake of selected minerals
- The balanced diet
- The food pyramid
- The basics for a healthy eating lifestyle
- Carbohydrates, proteins and fats
- Food composition tables
- A simple way of understanding chemical energy
- Sources of energy in food
- Approximate calorie contents of selected foods
- Energy systems in the human body
- Sources of energy in the form of ATP
- Aerobic vs. anaerobic respiration
- The caloric cost of everyday activities
3 Energy in the Athlete’s Body
- Aerobic capacity Aerobic vs. Anaerobic Respiration (VO2 max)
- Respiratory quotient (RQ or RE)
- Energy expenditure for everyday activities
- What happens during exercise?
- Energy sources during exercise
- Proteins as an energy source during exercise
- Fitness testing/assessment
- Blood pressure
- Body weight and percentage fat
- Physical dimensions
- Heart rate
- Lung capacity
- Cardiovascular score
- Aerobic fitness
- Field evaluation of cardiorespiratory endurance
- 12 minute fitness test
- Before any fitness test!
4 The Training Diet
- Do athletes require more protein?
- Other nutrients
- Meal timing
- Suggested recipes for athletes
5 The Competition Diet
- Carbohydrate loading
- How much carbohydrate does an athlete need?
- Pre-competition eating
- Eating during competition
- Competition, fatigue and nutrition
- Competition recovery requirements
- Training and fatigue and the training response
- Recovery from exercise
- Oxygen Debt
- Lactic acid
- The function of water in the body
- How much fluid is needed?
- Water and solute regulation in the body
- Water and body temperature regulation
- Fluid intake before, during and after exercise
- Intavenous fluid replacement
- Examples of fluid loss during exercise
7 The Athlete’s Body Composition
- Body composition
- Body composition assessment techniques
- The importance of body composition to performance
8 Weight Management
- The mechanics of weight loss
- Why do athletes want to lose weight?
- Weight loss and physical performance
- Overweight people
- Weight change and very low energy diets
- Tips for losing body fat
- Key characteristics of a safe weight reduction diet
- Eating disorders
- Conversion of metric and English units
9 Training for Size and the Use of Sports Supplements
- Training for size
- Gaining muscle mass
- Sports supplements
- Types of sports supplements
- Supplements and drug testing
Learning Goals: Sports Nutrition BRE303
To have a basic grounding in human nutrition as it relates to sport.
- Understand energy and how energy is produced in the body.
- Explain how energy is utilised in the human body.
- Understand the characteristics of, and to be able to design an effective training diet.
- Design a diet for an athlete.
- Understand the principles of and be able to design an athletic diet for the days leading up to, during and after a competition.
- Explain the importance of fluids in an athletic diet.
- Define the body composition of an athlete, and to become aware of the methods of measuring body composition.
- To examine effective methods for weight reduction and body fat control where they are deemed necessary.
- Examine methods of increasing muscle mass and to assess the use of sports supplements.
Practical (Set Tasks)
- What are essential nutrients?
- What is the difference between fats and oils?
- Briefly discuss the importance of carbohydrates, proteins and fats in the human diet.
- Define energy.
- Describe how ATP is converted to energy in the human body.
- What is the difference between aerobic and anaerobic respiration?
- How do actively contracting muscles get more ATP?
- What are the two main sources of ATP for muscles that are performing intense activity?
- Out of carbohydrates, fats and proteins, which substances provide the most efficient supply of energy to the human body?
- Which energy sources are used throughout the exercise session?
- Define the following terms:
- VO2 max
- Name three things commonly measured during fitness tests.
- Outline the primary differences between the nutritional needs of an athlete and the nutritional needs of members of the general population.
- Design a diet for an athlete.
- Why do athletes need to eat plenty of carbohydrates?
- An athlete has just finished running a half marathon (21km). What advice would you give them to help speed their recovery?
- Why do athletes need more fluid in their diet than the general population?
- What are the signs of dehydration in an athlete?
- Define the following terms:
- Body water balance
- Research three common ways of determining the % of body fat present.
- Discuss the importance of body composition to sporting performance for a sport.
- What is the difference between subcutaneous and visceral fat?
- Research one of the eating disorders:
- anorexia nervosa
- bulimia nervosa
- anorexia athletica
- Why would an athlete want to lose weight?
- What are five health risks of being overweight?
- What are the possible benefits of lowered body fat in a sport.
- What is the difference between a dietary supplement and a nutritional ergogenic aid?
- Come up with three suggested meals for an athlete.
- Research the effects of one of the nutritional ergogenic aids.
Your learning experience with ADL will not only depend on the quality of the course, but also the quality of the person teaching it. This course is taught by Juliette Harris and your course fee includes unlimited tutorial support throughout . Here are her credentials:
Juliette Harris – Nutritional
BSc Hons Biology (University of Sussex)
Juliette has over 10 years experience in teaching and private tutoring. As an undergraduate, she contributed to published research on the behaviour of an endangered bat species, though her main areas of interest and specialisation are genetics and cellular biology. After 7 months in the rainforests & reefs of Central America, Juliette began her teaching career at prestigious private school, Brighton College. She soon returned to Central America, headingup a field-trip for A-level students. She has been private tutor & exam coach to a range of students with very diverse backgrounds, aptitudes and expectations.More recently, Juliette has enjoyed working with adults with learning difficulties and enormous barriers to education. Juliette currently splits her time between England and Bulgaria, where she works as a teacher and missionary.
Excerpt from the course
ENERGY SYSTEMS IN THE HUMAN BODY
When a movement occurs in the human body, energy must be released to cause that movement. Energy is stored in the body in a molecule called adenosine triphosphate (ATP). To release the energy, a chemical reaction occurs, which converts the ATP to adenosine diphosphate (ADP) plus a free phosphorus, and large amounts of energy. The energy produced is primarily motion (ie. the movement of muscles), and heat (which is lost). The body’s use of energy is not particularly efficient, as a lot is usually lost during any movement.
The small amount of ATP in muscle is only sufficient to support a single explosive muscle contraction, such as throwing a ball or a golf swing. If sports, or some other performance, demands repeated muscle contractions, the ATP required must be constantly replenished from other fuel sources in the muscle. ATP is stored in every cell of the body, and is able to be transported throughout the body.
The result of muscle contraction produces ADP which when coupled with phosphocreatine (PCr) regenerates ATP. PCr is stored in the muscles. Muscles that are working hard obtain ATP from glucose stored in the blood stream and the breakdown of glycogen stored in the muscles. Exercise for longer periods of time requires the complete oxidation of carbohydrates or free fatty acids in the mitochondria.
Sources of Energy in the form of ATP
ATP can be supplied to the body by three different ways. If oxygen is involved, the system is called aerobic respiration. If no oxygen is involved, it is termed anaerobic respiration. Different sports will convert ATP to energy in different ways, and effective training will alter the way ATP is converted to energy to make it more efficient.
1. ATP-PCr System (An anaerobic system)
Here the compound phosphocreatine is broken down to produce ATP. When phosphocreatine breaks down it produces phosphorus, creatine, and energy. The energy produced is then able to be used with ADP to create ATP. Phosphocreatine is then able to be reconstituted with the addition of energy (which comes from foodstuffs – not from stored ATP/ADP reactions). These sources of energy are quickly rebuilt after effort, to the extent that 50% of the energy source is available around 30 seconds later, and 80% of this energy is restored within two minutes.
2. Lactic Acid System (An anaerobic system)
When a maximal effort is continued beyond the extent of the of the phosphate energy system, energy is provided from glycogen stored in the muscles. This system involves glucose (or glycogen) going through various chemical processes to produce ATP plus lactic acid. Where inadequate oxygen is available to meet the demands of the muscles during exercise, or to allow aerobic glycolysis to occur, ATP is still formed – but it produces a by product known as lactic acid. The amount of ATP produced in this way is small. This is a more complex procedure using only carbohydrates as its food fuel, and not requiring oxygen for the process.
This energy is used for example, in 400 metre track races and 100 metre swimming events. Continuous activities which lead to exhaustion in 45-50 seconds result in maximal values for lactic acid accumulation. A problem with this process is that it can affect blood pH. Blood pH should be around 7.3, and never drop below 6.8. The lactic acid system is however self limiting, and should not normally develop such problems. Generally the result will be a feeling of fatigue which will cause an athlete (or someone doing heavy bursts of work) to slow down. Once lactic acid is produced, it requires 45 to 60 minutes to be removed, and for the athlete to recover.
3. Oxygen System (An aerobic system)
This process involves the formation of carbon dioxide, water and ATP, from fats, proteins and/or carbohydrates, in the presence of oxygen. This process can produce large amounts of ATP. One molecule of sugar can result in the production of 36 molecules of ATP. This is more complex than the ATP-PCr system. The only limiting factor for this system is usually the supply of oxygen.
The body will normally try to use this system first, and only use other systems to produce ATP if oxygen is in short supply. The short supply of oxygen can occur when:
- Activity first starts
- Activity is placing higher demands on oxygen than what can be supplied by breathing.
The Krebs Cycle is part of aerobic respiration, but we won’t be examining this directly in this course. You may like to do extra reading on the Krebs Cycle which is also known as the citric acid cycle. You will find information on the Krebs cycle in most high school biology text books, reference books, or on the internet.
Aerobic vs. Anaerobic Respiration
The body uses anaerobic systems for energy supply only when aerobic systems cannot meet the demand. If muscles cannot get enough oxygen to continue with aerobic respiration, then anaerobic respiration will start.
For example: if a person is running a marathon, breathing may not be supplying ample oxygen to produce ATP through the aerobic system, hence the lactic acid system may start to be used, resulting in a build up of lactic acid OR the ATP-PCr system may be used resulting in a depletion of Phosphocreatine in the muscles. After completing exercise, there may be a lactic acid build up, and if so, the body needs to remove this excess. This lactic acid removal requires energy which is supplied aerobically; hence extra oxygen may be required. This extra oxygen requirement (after exercise) is called the “oxygen debt”.
Training usually aims to extend how long the body can function aerobically before anaerobic respiration commences.
THE CALORIC COST OF EVERYDAY ACTIVITIES
The following table provides an idea of the number of calories per minute that are consumed whilst performing a variety of different activities. All values include the resting energy expenditure, which is how much energy would be consumed if the athlete were resting anyway.
EBOOK TO COMPLIMENT THIS COURSE
Discover a better understanding of food and nutrition, what to eat and what to avoid. Human Nutrition is an ideal introductory text for students and anyone else interested in learning how diet and harm or help human health.
by the Staff of ACS Distance Learning
Human Nutrition eBook course online. It’s surprising how little most people know about the human body and how it works. If we all spent just a small amount of time educating ourselves, we would save years in terms of health problems and hundreds of pounds otherwise spent on health care.
Throughout history there has been a vast array of nutritional claims and dietary advice. For example, there is evidence of dietary regimes involving fasting as far back as in Ancient Greece and many examples since of diet being used either to restrict intake to lose weight or to act as a cure for a medical complaint. This book will give you the background necessary to understand these theories and make better choices for yourself.
Chapter 1 The Digestive System -Everyone is different
Nutrition and nutrients
General health recommendations
Examples of serving size
Chapter 2. Modyfying Diet for a Particular Lifestyle or Genetic Disposition
Chapter 3. Foods and Nutrition
Why do we need to know the nutritional content in foods?
Nutrients provided by the five food groups
Chapter 4. Nutrition and Health Disorders
How diet may affect skin
Diet and our bones, joints and muscles
Nutrition and the heart
Diet and the respiratory system
Diet and the urinary system
Diet and the digestive system
Diet and the brain/mental health
Chapter 5. How to Find Reliable information on Nutrition
Sources of nutritional information
Conditions requiring dietary advice
Weight loss diets.
Assessment is based on a combination of completing all assignments and sitting for a final short one and a half hour exam, in your own location.
If you don’t cope well with exams then you may elect to undertake a project instead. This is a popular option.
In addition, most modules have a Set Task at the end of each lesson placed before the assignment. This is an opportunity to undertake practical work to help you acquire knowledge and skills and practical experience. This ADL feature is an added bonus not found at most online schools. Set Tasks are not required for assessment.
Some courses also have optional Self-Tests which are available on our online learning platform. These are not available by correspondence or by USB, and do not form part of your overall grade.
How our courses work
- Choose Your Learning Method
You choose how you would like to receive your course material, i.e., Online, USB or Correspondence. The choice is yours. You may also work on online or offline.
- Tutor Allocation
Every student is assigned their own dedicated tutor who is an expert in their subject area. They provide as much or as little individual contact as you require. You can contact your tutor whenever you need – your hours are not limited.
- Feedback and Assignments
Tutor Feedback is an essential component in helping you understand the subject matter. Tutor feedback is given in the form of notes written on the assignment. We encourage you to contact your Tutor where help with clarification and understanding of course material may be required.
Your assignments are located at the end of each lesson. You submit them for marking whenever you are ready. There is no time limit.
- Set Tasks and Self-Tests
Most modules have a Set Task at the end of each lesson before for the assignment. This is where you get the opportunity to undertake practical work to help you acquire knowledge, skills and practical experience. Many modules also have short Self-Tests.
Once all assignments have been completed you may then elect to sit for a one and half hour exam in your own location. If you prefer not to take the exam you do have the option to undertake a project instead.
Once the exam or project part of the course is completed, your Certificate is then processed. Please allow approximately 4 weeks for this.
- Design Your Own Qualification
ADL offers students the flexibility to self-design their own qualification – bundling together a combination of 100-hour modules into a qualification higher than a certificate.
FREQUENTLY ASKED QUESTIONS
Due to our years of experience and wide range of online courses, here are a list of our FAQs and Answers asked by Students.
Q. Do I need to buy text books?
A. No, you are not required to purchase expensive text books for any of our courses, since each module has been written by highly qualified tutors and writers, and our courses are updated on a regular basis, adding new information, methods and knowledge. You are supplied with all “essential” references. Extra books are always useful though, especially for special projects. Tutors will advise you what to buy if you decide you would like to have extra reading material, but it is not essential. Check out our eBookstore if you’re looking for a starting point.
Q. What sets the Academy apart from other institutions?
A. A unique feature of our courses is that we combine knowledge of the subject matter with practical tasks (set tasks, found at the end of each lesson). So you get to do practical components in each lesson. The benefits of this approach are immense: – your skills and knowledge are developed to a much higher level not normally found at other distance learning institutions.
Q. How do the practical exercises (set tasks) work?
A. The practical component of each lesson can be in the form of : Field Research, Networking and Analysis, Conducting Surveys, Growing, Collecting, Photographing and Processes.
Q. Can I pay by instalments?
A. Yes, you can view all available payment options here.
Q. Are there any hidden costs?
A. There are no hidden extras – the tuition fee covers all course material, unlimited tutor support, assignment marking/feedback and any text books where specified and exams. The only extras are for the public examinations fees for the ICB Bookkeeping course and the RHS (Royal Horticulture Society) exams.
Q. Are your courses up-to date?
A. Our courses are continually updated. The course content is rapidly updated and improved without the red tape and bureaucracy experienced at other educational institutions.
Q. Do you have a Cancellation policy?
A. We have a cancellation policy that is fair and equitable. For further details please click here.
Q. What Recognition do you have?
A. The Academy for Distance Learning has various forms of recognition:
These include TQUK (Training Qualifications UK) – an Ofqual Awarding Organisation – ADL is an approved TQUK Centre.
IARC – International Approval Registration Centre, approved member. Accredited Training Provider for ICB (Institute of Certified Bookkeepers) and Approved Distance Learning Provider for the RHS (Royal Horticultural Society) and many more. Our graduates come from many parts of the world and have used our qualifications for successful employment and progression onto higher education. To view our full list of recognition and memberships please click here,
Q. Will I have any opportunity to engage with other students?
A. We have a Student Community group based on facebook! If you don’t have a facebook account already, you could make one just for talking with fellow students on the group.
Q. Why should I enrol with the Academy for Distance Learning?
A. Here at the Academy our students are our priority – we treat every student as a unique individual. This philosophy allows us to nurture those who are “slow and steady” learners rather than letting them fall through the cracks, while catering for those who are in a hurry to complete.
Q. Can I study from anywhere in the world?
A. Our courses are available to anyone, anywhere in the world from the comfort of your own home. The course content is relevant to any country, culture or economy.
Q. Completing the course- how long will it take?
A. Completion of modules varies from student to student. Many factors come into play such as work commitments and family life- there are always distractions. Some students work quicker than others. For a 100 hour module many students will take up to 3- 6 months, others take less time and some are even longer. It’s all up to you. There is no pressure to complete or deadline to finish. Naturally, longer courses will take more time.
Q. What learning formats are there?
A. Your enrollment comes with the Online Classroom study option by default. For a small additional cost you also have the options of USB or Correspondence.
USB: Your course is sent to you on a USB stick, so that you can carry it in your pocket. Ideal for those with unreliable internet connections. This option is an additional £5/module
Correspondence: You download the course content and then print your own copy to your requirements. You can then bind the lessons to suit your needs.
Q. Assessment – how does it work?
A. For each 100 hour module you are assessed by assignments (at the end of each lesson) and a final one and a half hour exam (or you may elect to complete a project instead of sitting the exam) – the choice is yours – you sit for the exam in your own location, or you can visit us in Canterbury, England to sit the exam if want to. Exam fees are included in the tuition fee you paid. You can read more about the examination process here. At the end of each lesson, there is an assignment. You submit it to the academy who then submits it to the tutor for marking, comments and feedback. Our policy is to have a grade for you within 5 to 7 days.
Q. How many assignments do I need to complete for each module?
A. At the end of each lesson, there is an assignment – so if a course has say, 10 lessons there would be 10 assignments. The number of lessons per module varies from module to module. See the course content from our website for further details.
Q. When do I have to hand in my first assignment?
A. There is no deadline for handing in the first assignment. Submit when you are ready. There are some students who hand in assignments within the first couple of weeks of enrolment – while there are others who submit their work 6 months later. It’s all at your own convenience to suit you. Everyone has different work and home commitments and we cater to these needs.
Q. I am having difficulty attending workshops/industry meetings, what can be done?
A. If your course requires attendance at workshops, conferences, or industry meetings; alternative arrangements can be made in your country; however, there may be an additional expense. We can appoint an appropriately qualified person anywhere to work through curriculum documentation supplied by us, to satisfy the requirements set down in a course.
Q. What qualification will I receive?
A. For individual modules, you would receive a Certificate (providing you complete all assignments and the exam). If you just want to complete the assignments only, then a Letter of Achievement would be awarded. For more details on qualifications awarded please click here.
Q. Is there a next level to progress to?
A. Yes – you can progress from one module to a combination of many modules and to higher qualifications i.e. Advanced Certificates, Diplomas and Higher Advanced Diplomas. Read more about course levels here.
Q. Can I customize my diploma/higher qualification?
A. Not all educational institution’s certificates /diplomas meet everyone’s needs. The opportunity to design your own diploma at the Academy (subject to our approval) is an added bonus, not found at other colleges. It’s a very popular option and widely used by many students. You quite simply choose the appropriate number of related modules needed to complete the qualification and submit them to us for approval as a custom diploma.
Q. What do I get when I complete the course? Will I receive a transcript?
A. At the completion of a 100-hour Certificate course and providing all assignments and exam have been completed, you will receive a Certificate and Transcript. The Transcript will list your GPA. Each 100-hour module is worth 3 credit hours.
Q. Do I have to sit for an exam?
A. Exams are optional but need to be undertaken in order to receive the Certificate or higher qualification. Exams are one and a half hours long. You appoint an adjudicator (subject to our approval) to supervise the exam. You sit for the exam in your own location. Its that simple.
Q. I don’t cope well with exams – what can I do?
A. If you feel you don’t cope well with exams you may elect to undertake a Project (set by the tutor) instead of sitting the exam. Many students prefer this option as they find researching the material for the project sharpens their research skills.
Q. If I don’t sit for the Exam do I still get a qualification?
A. If you don’t sit for the exam but complete the project alternative, you will still receive your endorsed qualification. If you don’t sit for an exam or complete a final project, providing you have completed all the assignments you will be awarded a Certificate of Achievement.
Q. Do I have to sit for the exam at the Academy?
A. No – whilst you are more than welcome to come to our location in Canterbury, U.K. and sit the exam in our classroom; the more popular option is to sit for the exam in your own location. You appoint an adjudicator to supervise the exam. Click here for more information on that process.
Q. Our tutors – who are they?
A. We only employ tutors who have are currently active in their industry with at least 5 years of real-world experience. Not only are they highly qualified but also experienced, knowledgeable, and professional- experts in their chosen fields from all parts of the world.
Q. Can I contact my tutor at any time?
A. Yes- you have unlimited access to tutors. We strongly encourage students to develop a dialogue with their Tutor. This is why we encourage students to submit their first assignment fairly quickly at the beginning of the course.
Every Academy student is assigned a tutor who supports you throughout your course and beyond. Your tutor is there to guide and facilitate your learning and provides as much or as little individual contact as you would like. When you submit your coursework the tutor will give you feedback that helps you develop your ideas and provides motivation. For those who do like to have interaction with other students, the ADL discussion forum connects you to students from all over the world.
Q. How do I contact my tutor?
A. You have direct contact with your tutor by email through the Online Classroom. Alternatively, you can write, fax, email, or phone the academy. Leave a message if your tutor isn’t available and they will phone, write or fax back; whatever suits you.
Q. If I don’t understand a question or a lesson may I contact the tutor?
A. You may contact a tutor as often as you like. There is no additional charge or restriction on this service. Contact can be made via the Student Zone, email, or by phone.
Q. Practical work – How is this done?
A. To find out more about this part of the course please visit the section on How Our Courses Work here.
What your tuition fees include
There are no hidden extras
FAQ - RHS Theory Qualifications
If you require further details about any of the RHS industry recognised qualifications please, call one of our friendly RHS Course Advisors on +44 (0)1227 789 649 or email: [email protected]
Q: When can I Enrol/Start My RHS Course With ADL?
A: Anytime, Anywhere. There are no enrolment deadlines.
Q: I live Overseas. Can I Study From Overseas?
A: You can study any of the RHS theory qualifications overseas. All courses are offered in English. You will need to email RHS Qualifications direct to arrange sitting for your examination overseas.
Q: Is There a Time Limit for Completing an RHS Qualification?
A: At present there are no time limits. However, RHS is contemplating in the future, the introduction of course time-lines.
Q: Are There Any Entry Requirements (Pre-Requisites)?
A: The RHS Theory courses do not require prerequisites, previous experience or any knowledge of horticulture. You just need passion for all things horticulture.
Q: What Course Should I Start With First? I Am New To RHS Qualifications.
A: We highly recommend that you start with Level 2 – Principles of Garden Planning, Establishment and Maintenance.
Q: What Does ADL Course Material Include?
A: Includes Power Point Presentations, Videos and written course lessons.
Q: When Do Exams Take Place?
A: Exams are held on fixed dates in February and June of each year. You should register as a candidate at least 3 months before these dates, so please do not leave exam registration to the last minute
Q: Where Do I Take My Exams?
A: UK: You take the exams at the RHS Wisley Centre, located between Cobham and Ripley in Surrey or at other authorised RHS centres around the UK.
Overseas: please email RHS qualifications direct for centre information.
Q: Exam Pass Marks?
A: Module – pass 50%. Commendation 70%.
Qualification: 50% pass for all modules.
Commendation awarded for all modules.
Each question carries a value of 10 marks.
Q: I’m Not Happy With My Exam Results?
A: You have the opportunity to re-sit your exam at the next opportunity.
There are no restrictions on the number of re-sits you can take. The highest mark you achieve will remain.,