Download Chapter 11 answers - Pearson Schools and FE Colleges

Foundations in Sports Coaching
11 Nutrition, exercise and lifestyle
Check your understanding answers
1 Identify ten lifestyle factors which could impact upon an athlete.
Peer pressure, alcohol, smoking, drugs, socialising, staying away from home,
employment, financial, insurance, inappropriate behaviour
2 Choose two lifestyle factors and describe their possible impact.
Here are some examples you may have included in your answers. Your answers will be
individual to your athletes.
Peer pressure
Peer pressure can be described as when a person is encouraged to alter their behaviour,
attitude and values. They are pressured to conform to the norm in the context of their
peers. An athlete may be pressured by peers to take part in activities they do not wish to
participate in, for example drinking alcohol, excessive drinking, smoking or drug abuse.
These activities will have negative effects.
Alcohol
It is illegal to drink under the age of 16. Over the age of 16 it is recommended not to drink
regularly more than 3-4 units of alcohol a day for a man, and a women 2-3 units a day. 1
unit is equivalent to 25ml of a spirit such as whisky and vodka, a third of a pint of strong
beer or 175ml glass of wine. Drinking can affect normal functions such as walking and
talking and alter behaviour. Long-term effects of drinking include liver disease liver cancer,
mouth cancer, oral and digestive tract cancers and chronic pancreatitis. Mental health can
also be affected, resulting in, for example anxiety, depression and even psychosis.
Smoking
Cigarette smoke includes nicotine, carbon monoxide and tar containing lots of chemicals.
In the short term, lung function may be affected, with further effects of smoking including,
for example lung cancer, chronic obstructive pulmonary disorder, heart disease, many
cancers and rheumatoid arthritis. Immediate effects to athletes include, for example, a
reduced amount of oxygen absorbed, effect on respiration and increased airway
resistance and an increase in heart rate.
Drugs
Drug testing is common in sport for both social or recreational drugs and performance
enhancing drugs. Recreational drugs include cocaine, cannabis, ecstasy, LSD and
amphetamines, performance enhancing drugs include stimulants, diuretics, beta blockers
and anabolic steroids. A positive drugs test will most likely result in a long-term ban from
sport, possibly indefinite. However, in certain situations peer pressure can have positive
© Pearson Education Ltd 2012
1
Foundations in Sports Coaching
effects. If the athlete has peers who are ambitious, have a strong work ethos and have the
drive to succeed they will be pressured to follow their peers. These traits can only be of
benefit.
Socialising
Training, competition, work and education create many time pressures for socialisation
with friends and family. Peers can create pressure for young athletes to socialise. This
may divert their attention away from resting and recuperating, and have negative
influences in unwanted activities. Friends who are supportive and understanding will have
a positive influence, be encouraging and supportive in terms of rest and relaxation. Time
should be built into athletes’ training regimes to include socialising to help reduce the
pressure and tension from training and competition. Relaxation should be encouraged not
only through socialisation but through other activities promoting health and well being such
as yoga, pilates and tai chi. This will enable the athlete to divert their attention from their
sport, and refocus their mind.
Staying away from home
Athletes will be required to stay away from home at times for training and/or competition.
For athletes with family or job commitments this may create childcare issues or financial
concerns through possible unpaid leave. For younger athletes the pressure may be
greater due to being less experienced being away from close family and friends.
Employment
Having a supportive employer can reduce the pressures of balancing work and
employment. While some employers facilitate flexible working time and support paid leave
when required, some employers are not as supportive creating unwanted pressures. This
may result in the athlete taking unpaid leave to participate in training and competition. Due
to the loss of income financial pressures may be created particularly for those with
mortgages or rent to and bills. For younger athletes part-time employment may be difficult
due to training commitments creating pressures related to dependant finance.
Financial
Funding and sponsorship may be available for some athletes to ease the financial burden;
however sport can be expensive and some sports considerably more expensive than
others. Finance pressures are created through, for example, cost of travel, equipment,
clothing, nutritional intake, insurance and entry fees. Many athletes have to balance their
sport with work commitments. For those who are professional or full-time athletes, careers
may be short, or come to an abrupt end at any time therefore it is important to save money
for the future where possible.
Insurance
For those athletes who have invested money into equipment they should seek adequate
insurance to cover the cost of damage or being lost in transport, particularly in travelling
© Pearson Education Ltd 2012
2
Foundations in Sports Coaching
abroad frequently. Health insurance should also be considered to reduce the waiting time
should any medical advice need to be sought or investigations required.
Inappropriate behaviour
For those athletes competing at a higher level, they may be exposed to media interest of
varying levels. It is of the utmost importance appropriate behaviour is conducted in an
appropriate and professional manner at all times. Even those with less media interest
should conduct themselves in an appropriate manner. This is important to avoid any
negative images.
3 Define RDA and EAR.
RDA means Recommended Daily Allowance: The intake of nutrients which is deemed
adequate on a daily basis to meet the nutritional needs of the majority of the healthy
general population.
EAR means Estimated Average Requirement: the amount of nutrients, vitamins and
minerals deemed sufficient to meet the needs of 50% of the general healthy population.
This means 50% of the population may need less and 50% of the population may need
more than the EAR.
4 Briefly describe the five food groups.
Bread, cereals and potatoes – these should be responsible for a large proportion of your
meal. This group contains carbohydrates mainly in the form of starch, for example,
potatoes, bread and cereal-based foods, for example pasta, rice and cereals. This group
also contains fibre. Fibre is very important for digestive function and can play a major role
in preventing bowel disorders. To optimise healthy choices wholegrain foods should be
chosen such as wholemeal or brown bread and rice.
Fruit and vegetables – you should consume a minimum of five portions a day of different
colours. One portion of fruit and vegetables is approximately an 80g serving. Five portions
a day equates to a minimum of 400g. These can be fresh, frozen, canned, dried or juiced.
However, juice, beans and pulses only counts as one portion each regardless of how
much you consume. They have a high content of vitamins, minerals and fibre, and provide
a source of carbohydrate in the form of sugar. Fruit and vegetables are believed to play a
large role in lowering the incidence of heart disease and some cancers.
Meat, fish and alternative sources of protein – these should be eaten in moderation.
This group contains proteins in the form of meat, poultry, fish, eggs, nuts and pulses.
Foods rich in protein contain minerals such as iron, zinc and magnesium, and vitamins
such as vitamin B and B12. It is recommended that at least two portions of fish are
consumed per week. These should be oily fish such as salmon, trout, sardines and
mackerel. Oily fish is a good source of omega 3 oils which are beneficial to health. Canned
oily fish is not included.
© Pearson Education Ltd 2012
3
Foundations in Sports Coaching
Milk and dairy – these should be eaten in moderation, although an important contribution
to the diet. This food group provides a source of protein, but is also rich in calcium. Foods
included in this group include milk, cheese and yoghurts.
Foods high in fat and foods and drink high in sugar – these should be taken occasionally.
Fats should be limited in their consumption; they provide twice as much energy as
carbohydrates and proteins and are over-consumed. Some good fats are essential to
health and foods containing monosaturated and polyunsaturated fats actually contribute to
lowering cholesterol levels. Foods high in polyunsaturated fats include nuts, seeds, fish,
avocados and olive oil. Foods high in saturated include biscuits, cakes, chocolates, butter,
cheese and cream, and trans fats include hydrogenated vegetables oils and convenience
foods. These should be avoided and consumed sparingly. As an approximate guide when
checking the nutritional label foods containing a lot of fat will contain 20g or more of fat per
100g while foods with little fat will contain 3g or less per 100g. Foods high in sugar include
fizzy drinks, jam, sweets and biscuits. These foods contain added sugar.
5 State the functions of carbohydrates, proteins and fats.
The main function of carbohydrates is to provide the body’s main source of energy in the
form of glucose and glycogen (the stored form of glucose).
Protein is required for many body functions including growth, repair and maintenance of
the body’s cells, the structure of cells including red blood cells, tendons, internal organs,
the function of antibodies against infection and the regulation of enzymes and hormones.
In extreme cases, it is used as an energy source.
The main function of fats is to provide energy, structure of cell membranes, protection to
vital organs, insulation, the production of hormones and in absorption of fat soluble
vitamins.
6 Briefly describe the glycaemic index.
The glycaemic index (GI) is the measure of the effect of carbohydrates on blood sugar
levels, compared to pure glucose. Carbohydrates which can be broken down quickly
releasing glucose rapidly into the bloodstream, are classified as having a high GI. Example
of these foods include white bread and rice, potatoes and confectionary and refined bakery
products such as doughnuts and pastries. Carbohydrates which are broken down slower,
releasing glucose slower into the bloodstream providing a longer sustained energy source,
are classified as low GI. Example of these foods include wholewheat-based products,
nuts, chick peas, porridge and natural muesli. A balanced diet should comprise a large
proportion of low GI foods.
© Pearson Education Ltd 2012
4
Foundations in Sports Coaching
7 State the difference between a macronutrient and micronutrient.

Macronutrient – nutrients the body requires in large amounts such as
carbohydrates, proteins and fats.

Micronutrients – nutrients the body requires in small amounts such as vitamins and
minerals. Micronutrients are found in macronutrient food, therefore consuming a
wide variety of foods is important.
8 Briefly describe hydration.
Water constitutes approximately 50-60% of your body weight, however this differs between
individuals due to body composition, age and gender. Individuals with a higher muscle
mass will have higher water content as muscle contains a higher water content than fat.
Water plays a major part in your digestive system transporting food through your
intestines, as well as temperature regulation. Water can be lost by the body through a
variety of pathways such as sweating, urine, faeces and exhalation. It is therefore
essential to maintain a constant water balance.
If you lose 1% or more of your body weight due to water loss this is classified as
dehydration. The first sign of dehydration is thirst, lack of energy and early fatigue during
exercise, followed by other symptoms such as dizziness, headache, tiredness, nausea and
dark concentrated urine. To maintain an adequate water balance 2-3 litres of fluid per day
should be consumed. However, depending on the intensity and duration of training
athletes will need to increase their fluid intake to replace lost water.
Urine is a good indicator – pale in colour and plentiful in quantity denotes good hydration;
dark in colour and less volume denotes dehydration. Severe dehydration may result in, for
example, the inability to urinate, sunken eyes, low blood pressure, weak pulse, rapid heart
beat, seizures and a low level of consciousness.
During fluid loss, the body loses electrolytes; these are minerals such as calcium,
potassium and sodium. It is essential electrolytes are replaced. Sports drinks are a good
source to replace fluid loss, electrolytes and carbohydrates. The carbohydrates are usually
found in the simple form such as glucose, fructose and sucrose, allowing for quick
absorption from the body. Sodium present in the sports drinks facilitates the absorption of
water and carbohydrate.
9 State the difference between hypertonic, isotonic and hypotonic sports drinks.
Hypertonic – have a high carbohydrate content and are absorbed slowly. These are
recommended post-exercise as part of the recovery process.
© Pearson Education Ltd 2012
5
Foundations in Sports Coaching
Isotonic – replicate the blood content in terms of glucose and fluid. As they contain sodium
they are quickly absorbed. Recommended during warm weather or prolonged exercise to
help replenish electrolytes and pre-events.
Hypotonic – the weakest carbohydrate content, they encourage fluid replenishment due to
the palatable taste and are easily absorbed.
10 State the food containing omega 3 essentials oils.
Oily fish such as salmon, mackerel, herrings and sardines
© Pearson Education Ltd 2012
6