Women in Sport

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(No Transcript)
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INDEX

• 3 - BODY COMPOSITION
• 4 - EXAMPLES OF BODY COMPOSITION ASSESSMENT
• 5 - BODY COMPOSITION BALANCED DIET / ENERGY
  BALANCE
• 6 - BODY COMPOSITION WEIGHT CONTROL PROGRAMME
• 7 - BODY COMPOSITION AND SHAPE SOMATOTYPING
• 9 - BODY COMPOSITION BMI
• 10 - METABOLISM BASAL METABOLIC RATE (BMR)
• 11 - BASAL METABOLIC RATE CALCULATION
• 12 - TOTAL METABOLIC RATE
• 13 - TOTAL METABOLIC RATE SDA
• 14 - TOTAL METABOLIC RATE CALCULATION
• 15 - TOTAL METABOLIC RATE
• 16 - FUEL FOR EXERCISE BALANCED DIET /
  CARBOHYDRATE / FATS / PROTEIN
• 17 - STORAGE AND RELEASE OF FOOD FUELS
  CARBOHYDRATES / GLUCOSE
• 18 - STORAGE AND RELEASE OF FOOD FUELS FATS /
  FATTY ACIDS
• 19 - FOOD FUEL USAGE DURING HIGH INTENSITY
  EXERCISE / AT REST
• 20 - FOOD AS FUEL CALCULATION
• 21 - FLUID AS PART OF A DIET BODY FLUID BALANCE

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BODY COMPOSITION

• BODY COMPOSITION
• relative percentage of muscle, fat and bone
• measured using
• skinfold measurements using the J-P nomogram
• body composition scales using bioelectrical
  impedance analysis
• underwater weighing
• improved using
• a balanced diet
• consideration of energy balance
• a weight control programme

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EXAMPLES OF BODY COMPOSITION ASSESSMENT

• test description advantages disadvantages
• skinfold skinfold taken easy test to
  administer measurements may measurements at 3
  sites on body can get a predicted not be taken
  at using callipers gender or age related
  correct anatomical - body fat of body fat
  site, pinching read off Jackson technique of
  skin Pollock Nomogram needs teaching
• body performer stands very easy to
  administer result depends on conductivity on
  bioelectric can get a predicted moisture of
  skin impedance scales gender / height / age
  - reads body related body fat fat
  and mass
• underwater person weighed direct
  measurement person gets wet! weighing underwater
  and assumes fat less dense complicated to as
  normal than bone and muscle calculate

Note the J-P Nomogram can be found at
Davis at al PE and the study of Sport
5e 978 0 72343375 0 page 126
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BODY COMPOSITION

• A BALANCED DIET
• has low fat, high carbohydrate intake
• a balance of minerals, vitamins
• sufficient protein for your activity
• ENERGY BALANCE
• when balanced energy input energy
  output (from food) (using
  exercise)
• negative energy balance energy output gt
  energy input
• leads to weight loss, reduction in body fat
• positive energy balance energy input gt
  energy output
• leads to weight gain, increase in body fat

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BODY COMPOSITION

• A WEIGHT CONTROL PROGRAMME USING EXERCISE
• exercise of at least 30 min duration
• low to moderate intensity
• an aerobic HR 70 of HRmax
• promotes use of fat as a secondary food fuel
• long term

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BODY COMPOSITION AND SHAPE - SOMATOTYPING

• SOMATOTYPING
• the characteristic shape and physical appearance
  of and individual
• related to muscularity, relative length of limb,
  body fat, shape of shoulders and hips
• THE ENDOMORPH
• rounded body shape with predominance of fat (pear
  shaped)
• example sumo wrestlers

• THE MESOMORPH
• has a well-defined muscular development
• broad shoulders / narrow hips / low body fat
• examples weight lifters, throwers, gymnasts,
  sprinters

• THE ECTOMORPH
• tall thin linear body shape
• with very little body fat
• examples distance runners, high jumpers

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BODY COMPOSITION AND SHAPE - SOMATOTYPING

• THE ENDOMORPH
• rounded body shape with predominance of fat (pear
  shaped)

• THE MESOMORPH
• has a well defined muscular development
• broad shoulders / narrow hips / low body fat

• THE ECTOMORPH
• tall thin linear body shape
• with very little body fat

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ASSESSING OBESITY - BMI

• BODY MASS INDEX (BMI)
• measures the relationship between weight and
  height
• measured using
• BMI weight in kilogrammes
• square of body height in metres
• a person 1.83m tall weighing 110 kg has
• BMI 110 110 32.8
• 1.832 3.35
• this index is statistically related to proportion
  of body fat
• but doesnt take into account muscularity of the
  performer

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METABOLISM

• ENERGY METABOLISM
• total intake of food sufficient to supply enough
  energy to
• keep cells alive
• keep systems working
• meet demands of life
• BASAL METABOLIC RATE (BMR)
• this is the least rate of energy usage needed to
  carry out basic body functions
• measured after lying down after 8 hours sleep /
  12 hours fasting
• usually expressed in kilojoules (kJ) per hour per
  metre squared of body surface area (BSA)

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METABOLISM

• BASAL METABOLIC RATE (BMR) CALCULATION
• values quoted are
• male BMR 159 kJ m-2 hour-1
• for body mass 80 kg, height 1.80 m
• body surface area BSA 2.03 m2
  (approximately)
• daily BMR 159 x 2.03 x 24 (24 hours)
• BMR 7746 kJ per day
• female BMR 150 kJ m-2 hour-1
• for body mass 65 kg, height 1.70 m
• body surface area BSA 1.81 m2
  (approximately)
• daily BMR 150 x 1.81 x 24 (24 hours)
• BMR 6519 kJ per day
• source McArdle Katch Katch Essentials of
  Exercise Physiology 3e 9780781749916 page 262 -
  note BSA nomogram on page 264

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TOTAL METABOLIC RATE

• TOTAL METABOLIC RATE
• sum of BMR energy required for all daily
  activities
• The total average energy usage for 18 year olds
  in the USA is 8,000 kJ per day for females, and
  12,000 kJ per day for males.
• metabolic rate contribution by different
  activities
• activity energy expenditure over BMR
• (kJ kg-1 min-1)
• sitting at rest 0.10
• walking 0.26
• jogging and swimming (moderate) 0.60
• cycling (moderate) 0.46
• vigorous exercise 1.09

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TOTAL METABOLIC RATE

• TOTAL METABOLIC RATE
• there is another factor which needs to be taken
  into consideration when calculating metabolic
  rate
• this is the SDA (specific dynamic action)
• which is the extra rate of energy expenditure due
  to digestion, absorption of nutrients, and
  transport of nutrients to body cells
• SDA is usually estimated as 10 of energy value
  of food consumed
• therefore
• TMR all energy expenditure due to exercise
  BMR SDA
• using body mass and time taken to perform the
  various exercise options listed in the table on
  the previous slide, it is possible to estimate
  total energy output of an individual

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TOTAL METABOLIC RATE

• TOTAL METABOLIC RATE
• TMR all energy expenditure due to exercise
  BMR SDA
• the following table shows a calculation for a
  male 80 kg mass, 1.80 m tall
• activity energy expenditure over
  BMR minutes energy (kJ kg-1 min-1) taken used
• sitting at rest 0.10 600 4800
• walking 0.26 30 624
• jogging swimming (moderate) 0.60 0 0
• cycling (moderate) 0.46 45 1656
• vigorous exercise 1.09 60 5232
• total 12312 kJ
• hence 12312 kJ is the total energy output by this
  person in one day due to daily activities
• TMR 12312 7746 1500 (assuming 15000 kJ
  worth of food is eaten)
• TMR 21558 kJ per day

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TOTAL METABOLIC RATE

• comparison of daily energy intake for athletes
• activity daily energy intake daily energy
  intake kJ females kJ males
• Tour de France 25000
• triathlon 20000
• rowing 12600 14700
• swimming 8400 15500
• hockey 9200 13400
• soccer 14700
• running 9200 13000
• gymnastics 6000
• body building 5900 14500

• note that the difference between males and
  females can be accounted for by size difference
• values per kg of body mass would be similar
  between males and females

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FUEL FOR EXERCISE

• A BALANCED DIET
• contains proportions of
• carbohydrates, fats and proteins
• minerals, vitamins, water and roughage (fibre)
• needed to maintain good health
• CARBOHYDRATE - 60
• principal energy giver
• FATS - 20-25
• storage of energy
• another source of energy
• carrier of fat soluble vitamins
• PROTEIN - 10-15
• essential for growth, body building and repair

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STORAGE AND RELEASE OF FOOD FUELS

• CARBOHYDRATES
• glucose is absorbed in the small intestine
• GLUCOSE
• is utilised as fuel in the liver
• then stored as liver glycogen
• transported as glucose in the blood to other
  tissues (for example skeletal muscle)
• used as an immediate source of energy
• or converted and stored as muscle glycogen

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STORAGE AND RELEASE OF FOOD FUELS

• FATS
• absorbed as fatty acids or glycerol in the small
  intestine
• FATTY ACIDS
• utilised as fuel in the liver
• stored as triglycerides in adipose tissue or
  skeletal muscle
• recalled from fat deposits to the liver
• converted to glucose (this is a slow process)
• enters the Krebs cycle in aerobic respiration

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FOOD FUEL USAGE DURING EXERCISE

• DURING HIGH INTENSITY EXERCISE

AT REST
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FOOD AS FUEL CALCULATION

• DAILY FOOD LOG
• the person should compile a log of all food and
  drink consumed during a 24 hour period
• this includes drinks which may contain sugar
• energy values should be estimated using a
  nutrition source table (can be found on-line at a
  cost) or in McArdle Exercise Physiology,
  Nutrition and Human Performance 6e
  9780781749909
• or on packaging from food - this will need to be
  collected - which usually quotes energy per
  portion or per 100 g
• energy consumed per day should be totalled -
  dont forget the snacks!
• note that 1 kcal 4.18 kJ

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FLUID AS PART OF A DIET

• BODY FLUID BALANCE
• fluid loss decreases plasma volume which reduces
  blood pressure
• hence a reduction in blood flow to skin and
  muscles
• hence the heart has to work harder, body
  temperature rises, hence fatigue occurs
• hence fluid intake is important during endurance
  activities