Sports Nutrition 100 Hours Certificate Course
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Sports Nutrition 100 Hours Certificate Course
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" andCMA 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.
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.
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
- 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, heading up 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.
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