Monday, January 13, 2014
Tuesday, January 7, 2014
Thursday, March 22, 2012
The question seems to be, “How can it be fit in?”, rather than,” Where can we fit it in?” When trying to implement recovery with this type of schedule it can seem like a very daunting task, however, it can and should be done. The aspects that I feel need to be emphasized the most are; Nutrition, Rest/Sleep, Active Recovery.
Nutrition-With in-season athletes nutrition is one of the biggest factors that needs to be addressed because of the caloric expenditure they have on a daily basis. How many times have you ever asked an athlete how often or even how much they eat? I ask athletes this on almost a daily basis and usually get the same answer, “I eat all the time coach or I eat a ton of food.” The problem with this is that they don’t understand how much they are burning everyday and relatively how little they are actually putting into their bodies. After they understand this, then you can address the issue of what they are eating and how it will either positively/negatively affect their performance. Are they getting enough lean protein, whole grains, good fats and vegetables everyday?
Rest/Sleep-I remember when I was performing an internship at IPI and having one of the full-time coaches, Joshua Aycock, talk about rest/sleep. What has really stuck with me when he talked to us about the importance of sleep is how you should “invest in it.” I thought this was pretty strange until he explained what it meant and I’ve used the same line ever since. To paraphrase the conversation, ”Look at how much you sleep everyday, it’s usually between 6-8 hours. Right? Then why don’t you have the best bed you can get in order to make sure that you can sleep better?” Although having a good bed is a problem, most athletes aren’t getting enough quality sleep everyday due to any number of reasons; travel, watching TV, playing video games, loud roommates, writing papers, social life…… This becomes an even larger issue when teams are traveling during the week to play away contests and needs to be addressed when planning trips.
Active Recovery-Just getting out and performing some sort of activity will help the body start to recover after it has been broken down to do stress, however this doesn’t mean that you need to increase the intensity/duration of practices. The type of activity that is being addressed here can be as simple as riding a stationary bike or elliptical for 20 min., a foam roll session, stretching, contrasting hot/cold tub or even performing an active warm-up. These activities are all very low impact, provide almost no stress to the CNS and most importantly they raise the body’s core temperature as well as increase blood flow, oxygen and nutrient levels throughout the body. All of this allows the body to become more efficient at “flushing” metabolic waste and replenishing the muscles with the nutrients that it needs in order to more completely recover and be ready to perform.
The aspect of recovery has been a long know factor to help increase athletic performance for individuals as well as teams, yet it is often one of the most overlooked. This could be do to the various and constantly changing factors that encompass recovery, a lack of understanding or willingness to implement the methods. Regardless of the excuses of how or why it can’t be done, if not addressed somehow, the negative aspects of athletic performance will out weigh them all.
Wednesday, March 21, 2012
- Dynamic work before Max Effort work
- Max Effort before Strength Effort
- Strength Effort before Repetition Effort
- Multi-Joint exercises before Single-Joint Exercises
- Lower Body exercises before Upper Body exercises (unless it is a superset or circuit)
Thursday, March 8, 2012
Awareness of Nutritional Portion Size Among Adults
University of South Alabama
When it comes to meal portion sizes, many studies have shown that individuals take in more energy (kcals) than necessary; often without even knowing (Wansink & Ittersum, 2007); (Ello-Martin, Ledikwe & Rolls , 2005). It is important for individuals to understand what amount of food they should be consuming, as overeating can lead to a host of diseases and health related issues as well as general reduced quality of life (Diliberti, Bordi, Conklin, Roe & Rolls, 2004). Furthermore, once the individual knows how many calories he or she should be taking in, it is then important that he or she also grasps proper portion sizing of the various food groups. This allows the individual to have detailed knowledge of not only general caloric recommendations, but what type/qualities of the fuels they consume. There are currently few studies that look into the awareness of recommended food group portion sizing.
The importance behind such a study is that the current problem of obesity in the U.S. is overeating. However, some researchers have found that adults and children do not meet food group portion recommendations. Essentially, people aren’t eating enough of the right things, yet are still taking in too much energy (kcals) (Venter, 2008); (Brady, Lindquist, Herd & Goran , 2000). Through this study, the researcher aims to find the awareness levels of recommended food group portions among normal adults. This information can help further nutrition education endeavours and lead researchers to better understand deficiencies or excesses among the normal adult population.
As previously mentioned, much of the current research focuses around studying energy intake and overeating. Though this is important, as a majority of the U.S. population is currently obese, the next logical and more detailed step is to study “what” individuals consume (Ello-Martin, Ledikwe & Rolls , 2005). There are a few studies that have researched this area. A study originally performed for the Healthy People 2000 objective found that only 24% of American adults were meeting the daily recommended servings of fruits and only 12% were meeting the recommended vegetable intakes (Krebs-Smith, Cook, Subar, Cleveland & Friday , 1995). A similar study interviewed avid health-food store and supplement users. These individuals were considered more educated on the recommended nutritional intakes. However, though 92% of the individuals understood the recommended portion of fruits that should be consumed, only 62% actually met that standard. Likewise, 47.3% had an understanding of how much vegetables they should be consuming, and yet only 12% were meeting that standard.
On the issue of obesity, Krebs-Smith and Ello-Martin (1995/2005) found that though individuals are overeating and are obese, they still fall short in the various nutritional portion recommendations. The study determined that it is most likely due to the individuals taking in more dairy and fats than vegetables and fruits. The researchers postulated that replacing those foods with lower energy vegetables and fruits can allow the individuals to eat just as much with much less energy intake (Krebs-Smith, Cook, Subar, Cleveland & Friday , 1995); (Ello-Martin, Ledikwe & Rolls , 2005).
Further, it was mentioned that there is a general lack of studies involving adult’s understanding and intake of proper nutritional portion sizes, however, there are a decent amount of studies that look into adolescents and children’s status. One such study found that only marginal percentages of adolescents and children were meeting all of the recommended food group’s portions (Brady, Lindquist, Herd, & Goran, 2000). Of the various food groups, the study found that the area that was highest met was the grains and fats and sugars areas (all of which are the high energy foods). Interestingly, the same study found that, among white children, a higher percentage met the dairy portion recommendations while a greater percentage of black children met the fruits recommendations (Brady, Lindquist, Herd, & Goran, 2000). However, both groups still feel short in every other category including the ones just stated.
Information will be gathered by way of a questionnaire survey. The survey will consist of age and demographic questions followed by questions about nutritional portion sizes. The projected sample size will be 75 adult individuals. The bulk of the sample group demographic will mainly consist of middle class college aged athletes and students, as well as some middle aged college sport coaches. Data will be compiled and examined using SPSS.
The results are expected to show that a greater percentage of adults do not understand enough about the proper nutritional portion sizes. If any of the food groups are met at all, this researcher hypothesizes that it will be the vegetable and fruits sections. This hypothesis is based on relevant literature that has found large percentages of adults to understand the amounts of vegetables needed though they may not consume that amount.
This study will further the nutritional education field by sheading additional light on the general adult population’s grasp of what and how much they should be consuming. This information can then be used educate the population more effectively. With a properly educated population, obesity by can be reduced; as individuals better understand the things that go into their bodies. Further, by reducing obesity, disease also is reduced while general quality of life and health increase.
Venter, B. M. (2008). Use of dietary supplements. South African Journal of Clinical Nutrition, 21(4), 323-330. Retrieved from
Munoz, K. A., Krebs-Smith, S. M., Ballard-Barbash, R., & Cleveland, L. E. (1997). Food intakes of us children and adolescents compared with recommendations.Pediatrics: Official Journal of the American Academy of Pediatrics, 100(3), 323-329.
Wansink, B., & Ittersum, K. V. (2007). Portion size me: Downsizing our consumption norms. Journal of the American Dietetic Association , 1-4.
Brady, L. M., Lindquist, C. H., Herd, S. L., & Goran , M. I. (2000). Comparison of children's dietary intake patterns with us dietary guidelines. British Journal of Nutrition , (84), 361-367.
Ello-Martin, J. A., Ledikwe, J. H., & Rolls , B. J. (2005). The influence of food portion size and energy density on energy intake: implications for weight management. American Journal of Clinical Nutrition, 84(1), 236-241. Retrieved from http://www.ajcn.org/content/82/1/236S.short
Diliberti, N., Bordi, P. L., Conklin, M. T., Roe, L. S., & Rolls, B. J. (2004). Increased portion size leads to increased energy intake in a restaurant meal.Obesity Research, 12(3), 562-568. Retrieved from http://www.nature.com/oby/journal/v12/n3/pdf/oby200464a.pdf
Krebs-Smith, S. M., Cook, A., Subar, A. F., Cleveland, L., & Friday , J. (1995). Us adults' fruit and vegetable intakes, 1989 to 1991: a revised baseline for the healthy people 2000 objective. American Journal of Public Health, 85(12), 1623-1629. Retrieved from http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.85.12.1623
Friday, November 25, 2011
Upon conclusion of the testing, the sample group was split into the 13 fastest (had fastest 5m sprint times) and 13 slowest (had slowest 5m sprint times). From this point, the numbers from the various tests were compiled and then correlated with each other to assess the causality of the faster and slower athletes.
- Cronin, J. B., & Hansen, K. T. (2005). Strength and power predictor of sports speed. Informally published manuscript, New Zealand Institute of Sport and Recreation Research, Auckland, New Zealand.