KURSUS KEJURULATIHAN

MEMANAH TAHAP 1
NOVEMBER 2018
MUHAMAD NOOR BIN MOHAMED
FAKULTI SAINS SUKAN DAN REKREASI
UiTM CAWANGAN NEGERI SEMBILAN KAMPUS SEREMBAN
Part of the Lessons
TRAINING AND LESSON
PLAN (1 hour)

PHYSICAL TRAINING
(1 hour)

PSYCHOLOGY (1 hours)
ANATOMY (1 hour)

INJURIES (1 hour)
PHYSIOLOGY (1 hour)

NUTRITION (2 hours)
Principles of Training
• Training is a systematic athletic activity of long duration,
progressively and individually graded, aiming at modeling the
human’s physiology and psychological functions to meet demanding
tasks.
• Training uses both general and event-specific exercises to develop
individuals for their sport. Training is a cyclical process: tear down,
recovery, super-compensation and buildup (adaptation).
Continue
• When we train, we do specific damage to some cells, and use up
cellular resources (fuel, water, salts). When you finish your workout,
you are weaker, not stronger. How much weaker depends on the
amount and intensity of the exercise. After the training session, if the
body is given proper rest and food, the body will adjust to
super-compensate and prepare for the next stress/session.
Continue
(S)pecificity, (P)rogression, (O)verload, (R)eversibility, (T)rait

•Adaptation
•Variation
•Long term planning
•Recovery
•Active involvement
Session Schedule
1. Set induction (5 min)
2. Warm-up and stretching (20 minutes)
3. Instruction (10 minutes)
4. Main body (60 minutes)
5. Warming-down and stretching (10 minutes)
6. Session evaluation (15 minutes)
Continue
• Development of athlete need to be balance between:
• Multilateral development;
• Specialization development.
Multilateral development
• Target the overall physical development of athletes.
• Prepare athletes to develop physiological and psychological basis
needed to maximize performance later.
Continue
High
performance
Maturation
Specialized
development
Junior Athletes
Multilateral development
Childhood
Specialization
• Specialize training.
• Training for sport result in physiological adaptations that are specific to:
• Activity’s movement pattern;
• Metabolic demand;
• Force generation pattern;
• Contraction type;
• Muscle recruitment pattern.

• Training used are specific to athlete’s physiological characteristics.

Multilateral vs Specialization
• Early specialization
• Quick performance improvements;
• Best performance achieved at 15 to 16 years of age;
• Inconsistent performance in competition;
• Burnout and quitting early;
• Increased risk of injury.
Continue
• Multilateral development:
• Slower performance improvement;
• Best performance at age 18 and older;
• Consistent and progressive in competition;
• Longer athletic career;
• Fewer injuries due to progressive load patterns.
Individualization
• Main requirement for contemporary training.
• Coach need to consider:
• Athlete’s abilities;
• Gender;
• Potential;
• Learning characteristics;
• Demands of sport;
• Plan according to tolerance level.

• Different athletes have different attributes.

Individual training capacity
• Biological and chronological age;
• Training age;
• Training history;
• Health status;
• Status and recovery state.
Chronological age According to actual years
Biological age According to physiological changes
Training age According to training years
Development of the training model
Observe and analyze
scientific literature

Formulate testing
battery and
observation plan

Evaluate athlete
Modify training Reevaluate training
Interpret training and model model
testing data

Develop training Use athlete’s results

model to validate the model

Implement training Monitor training Test model in

model model competitions
Summary
• If specialization occur too soon-athlete achieve high level too
soon-burnout.
• Planning for load progression:
• Young athletes-simple loading patterns;
• Advanced athletes-greater amount of loading patterns

• NEVER FORGET RESTITUTION!!!

PHYSICAL TRAINING
• Rules of thumb; TRAIN YOUR ENERGY SYSTEM

• Aerobic Training (Involve oxygen in energy production)

• Anaerobic Training (Works without oxygen, produce lactate)
Energy Source
• Energy is measured in kilocalories(kcal)
• E.g., 1g of carbs – 4kcal
• Food composed of carbon, hydrogen, O2 & nitrogen (protein only)
• Food Adenosine Triphosphate (ATP)-The fastest fuel
Cell Generate ATP by 3 Method
• ATP – PCr system
• Glycolytic system
• Oxidative system
ATP-PCr System

PCr = Phosphocreatine / Creatine Phosphate

• Release of energy is facilitated by enzyme creatine

kinase (CK), which acts on PCr to separate Pi from
creatine
• The energy release used to couple Pi to an ADP
forming ATP
• Fast to form = fast to deplete (<10sec)
The Glycolytic System
• Glycolysis produce pyruvic acid
• When conducted without O2, pyruvic acid is converted to lactic acid.
• One mole of glucose yields 2 moles of ATP, but one mole of glycogen
yields 3 mole of ATP.
• Slower compared to ATP-PCr system, more prolonged energy source
(>20 sec to 2 minutes)
The Oxidative System
• Involves breakdown of fuel with the aid of O2.
• This system yield more energy
• Limitless (> 2minutes)

Oxidation of Carbohydrate
■Involve 3 process:
◆Glycolysis

◆Kreb cycle
◆Electron transport chain
 Oxidation of Carbohydrate
• Electron transport chain

• During glycolysis, hydrogen is released

• More hydrogen is released during Kreb cycle.
• Hydrogen released by both cycle will combine with two coenzyme
– NAD (nicotinamide adenine dinucleotide) and FAD (flavin
adenine dinucleotide)
• NAD and FAD will carry the hydrogen atom to the electron
transport chain & split into protons & electron.
• End of chain – H+ combine with O2 to form H2O (prevent
acidification)
 Oxidation of Fat
• Only triglycerides are major energy source
• Triglycerides are stored in fat cell & skeletal muscle fiber.
• To be used as energy, a triglycerides must be broken down into 1 glycerol +
3 FA
• This process is call lipolysis (enzyme – lipase)
 Protein Metabolism
• Some amino acids (BCAA-leusine, isoleusine, valine)
can be converted into glucose (gluconeogenesis)
• Our body utilized less protein (5-10% of total energy
expenditure) during rest and exercise
• Chemically, protein contain the same atoms as carbs &
lipids – carbon, hydrogen, oxygen. But protein also
contain nitrogen.
AEROBIC TRAINING
• LSD
• FARTLEK (Speed Play)
• Long Distance Interval Training (1:0.5)
ANAEROBIC TRAINING
• Short Distance Interval Training (10-30 sec, 1:3)
• Mid Distance Interval Training (40-90 sec, 1:2)
• Sprinting Bouts
• Plyometric
• Strength Training (Isometric, Isotonic, Isokinetic)
• HIIT
Anatomy and physiology
 Human tissue

• Nervous tissue:
• Brain
• Spinal cord
• Nerves
• Muscle tissue:
• Skeletal
• Cardiac
• Smooth (hallow)
• Epithelial tissue:
• Boundaries between environment
• Lining
• skin
• Connective tissue:
• Bone
• Tendons
• Fat and other soft padding tissue
Skeleton systems
Structure of Corticol Bone and Trabecular Bone
SKELETAL SYSTEM (FUNCTIONS)
• Provide shape for beings;
• Provide support for soft tissue and organs;
• Provide protection;
• Initiate motion;
• Supply of bloods (RBC and WBC);
• Mineral storage.
Spine
Continue
Articular Cartilage
• A special type of dense, white connective tissue and
provides a protective lubrication.
• The roles is to;
• It spreads loads at the joint over a wide area, the amount
of stress at any contact point between the bones is
reduced
• Allows movement of the articulating bones at the joint
with minimal friction and wear
• A soft, porous and permeable tissue.
Articular Fibrocartilage
• Fibrocartilaginous disc or partial discs known as menisci, also present
between the articulating bones.
• Roles of menisci:
• Distribution of loads over the joint surfaces.
• Improvement of the fit of the articulating surfaces.
• Limitation of translation or slip of one bone with respect to another.
• Protection of the periphery of the articulation.
• Lubrication.
• Shock absorption.
Articular Fibrocartilage
Articular Connective Tissue
• Tendons, which connect muscles to bones and
ligaments, which connect bones to other bones.
• Both are passive tissues compromised primarily of
collagen and elastic fibers.
• Both do not have the ability to contract like muscles
tissue but they are slightly extensible.
• Elastic and will return to their original length after
being stretched unless they are stretched beyond
their elastic limits.
Structure of Skeletal Muscle
Microstructure of muscle
MUSCLES (FUNCTIONS)
• Initiate motion (voluntary and involuntary);
• Control posture;
• Stabilize articulating bones;
• Heat production.
Type of contraction
• Eccentric
• Concentric
• Isometric
• Isotonic
• Isokinetic
Fiber Types
SKELETAL MUSCLE FIBER CHARACTERISTICS

CHARACTERISTIC TYPE 1 TYPE IIA TYPE IIB

SLOW-TWITCH FAST-TWITCH FAST-TWITCH
OXIDATIVE OXIDATIVE GLYCOLYTIC
(SO) GLYCOLYTIC (FG)
(FOG)

Contraction speed Slow Fast Fast

Fatigue rate Slow Intermediate fast

Diameter Small Intermediate Large

ATPase concentration Low High High

Mitochondrial concentration High High Low

Glycolytic enzyme concentration Low Intermediate High

Fiber Types

FT ST

Twitch
Tension

Time
Fiber Architecture
• 2 categories of muscle fiber arrangement
• Parallel fiber arrangement
• Pattern of fibers within a muscle in
which the fibers are roughly
parallel to the longitudinal axis of
the muscle.
• E.g. sartorius, rectus abdominis,
biceps brachii.

• Pennate fiber arrangement

• Pattern of fibers within a muscle
with short fibers attaching to one
or more tendons (lie at an angle).
• E.g. tibialis posterior, rectus
femoris, deltoids.
Chest Muscles
Back muscle and trapezius
Roles Assumed by Muscles
•Agonist
•Antagonist
•Stabilizers
•Neutralizer
Agonist Antagonist Stabilizers Neutralizer

• Prime mover.
• When a muscle contracts & causes movement of a body
segment at a joint.
• E.g.
• During the elbow flexion phase of a forearm curl, the
brachialis & the biceps brachii act as the primary agonist,
with the brachioradialis, extensor carpi radialis longus, &
pronator teres serving as assistant agonist.
Agonist Antagonist Stabilizers Neutralizer

• Muscle with actions opposite those of the agonist act.

• Opposers by developing eccentric tension at the same
time that the agonists are causing movement.
• Agonists & antagonists are typically positioned on
opposite sides of a joint.
• E.g.
• During elbow flexion when the brachialis & the biceps
brachii are primary agonists, the triceps could act as
antagonists by developing resistive tension.
Agonist Antagonist Stabilizers Neutralizer

• Stabilizing a portion of the body against a particular

force.
• The force may be internal, from tension in other muscles, or
external, such as the weight of an object being lifted.
• E.g.
• The rhomboids act as stabilizers by developing tension to
stabilize the scapulae against the pull of the tow rope during
water skiing, or on tug-of-war event.
Agonist Antagonist Stabilizers Neutralizer

• Neutralizers muscle prevent unwanted accessory

actions that normally occur when agonists develop
concentric tension.
• E.g.
• When the biceps brachii develops concentric tension, it
produces both flexion at the elbow & supination of the
forearm. If only elbow flexion is desired, the pronator teres
act as a neutralizer to counteract the supination of the
forearm.
• Performance of human movements typically involves
the cooperative actions of many muscle groups acting
sequentially & in concert.
PHYSICAL FITNESS COMPONENTS
• Health Related Fitness;
➢ Body composition;
➢ Cardiovascular endurance;
➢ Muscular endurance;
➢ Muscular strength;
➢ Flexibility.

• Skill Related Fitness:

➢ Coordination;
➢ Balance;
➢ Speed.
➢ Agility;
➢ Power;
➢ Reaction Time;
Body Composition
• Body Composition – The ratio of muscle to fat in the body.
Having a high percentage of body fat compared to lean muscle
has shown to increase risk of heart disease, certain cancers,
strokes, and diabetes. Doing daily cardiovascular exercise and
strength training, along with a healthy diet, will help to reduce
body fat and increase lean muscle mass. Body Composition can
be measured by skinfold calipers, waist-to-hip ratios,
circumference measurements, bioelectric impedence, and
hydrostatic weighing. Hydrostatic weighing is the best way to
determine one’s body fat percentage, followed by skinfold
calipers, and bioelectric impedence. Body composition is a
health-related component of physical fitness. In addition to
body composition, individuals should know their body mass
index (BMI) as well.
Cardiovascular Endurance
• Cardiovascular Endurance – Engaging in physical activity for long
periods of time. Cardiovascular endurance can be measured
indoors by performing a 3 minute step test or by stress tests on a
treadmill or stationary bike. Cardiovascular endurance can also be
measured by field tests such as Cooper’s 12-minute Run, the 1.5
Mile Run, the 600 Yard Walk/Run, or a Shuttle Run. However,
some disadvantages to outdoor field tests include wind, humidity,
and temperature. Cardiovascular endurance is a health-related
component of physical fitness. In order to improve cardiovascular
endurance, one must be consistent with daily aerobic
exercise while reaching appropriate target heart rate zones.
• Examples of cardiovascular endurance: A cross-country running
race, running a marathon, jumping rope, high-intensity circuit
training, or manipulating your way through an obstacle course
Muscular Endurance
• Muscular Endurance – Using muscles repetitively without fatiguing
for an extended period of time. Muscular Endurance can be
measured by a 60 second push-up test or 60 second half sit-up or
crunch test. Muscular endurance is a health-related component of
physical fitness.
• Examples of muscular endurance: Long-distance cycling, using a
rowing machine or crewing, or doing push-ups until fatigue has been
reached.
 Muscular Strength
• Muscular Strength – Producing force using muscles. Muscular strength
has also been defined as the maximum pull or push that can be
exerted one time by a muscle group. Muscular Strength is a
health-related component of physical fitness. Muscular Strength can
be measured by performing a 1 repetition maximum (RM) test or a 10
RM test on a chest press in order to test upper body strength. Other
ways of testing strength can be done by using a dynamometer, cable
ensiometer, load cells or strain gauges, or various strength exercises,
such as how many pull-ups, push-ups, or biceps curls an individual can
do.
• Examples of muscular strength exercises: Performing a bench press,
squats, pull-ups, biceps curls, or lunge pictured below.
• Examples of muscular strength in sports: An NFL lineman blocking
defenders from the quarterback, kicking a soccer ball as hard as
possible, or in Track and Field the Shot-Put Event.
Flexibility
• Flexibility – Moving specific joints or a group of joints through
a wide range of motion (ROM). Flexibility is a health-related
component of physical fitness that plays a very important role
in the functioning of all individuals especially athletes.
• Examples of flexibility include: a gymnast doing a leg split, a
hockey goalie reaching with arms and/or legs to save a goal,
someone doing yoga, or bending over to touch your toes. The
most common tests for flexibility include the Sit-and-Reach
Test and the Shoulder Joint Reach Flexibility Test.
• There are three techniques that can be used to increase one’s
flexibility: ballistic stretching, static stretching, and
proprioceptive neuromuscular
facilitation.
Coordination
• Coordination – Making movements work together smoothly. This usually
consists of upper and lower body movements being performed at the same
time. Coordination is a skill-related component of physical fitness.
Coordination can be improved by performing exercises that require the
individual to use upper body muscle groups and lower body muscle groups
at the same time. Coordination can be tested with a variety of manual
dexterity tests and hand/eye coordination tests.
• Examples of coordination: Performing a squat on a BOSU while doing a
shoulder press, a baseball pitcher throwing a pitch, a pole vaulter or a high
hurdler in track and field, or jumping rope.
Balance
• Balance – Controlling body positions while standing still or
moving. Balance is a skill-related component of physical
fitness. Balance can be tested by standing on one leg with eyes
closed for 30 seconds on each leg or by performing the
Y-Balance Test. Balance can be improved by increasing
one’s overall core strength. Specific training techniques using
exercise equipment such as balance discs, Fit-Balls, BOSU, or
standing on one leg while performing an exercise can help to
improve one’s balance.
• Examples of balance: A gymnast jumping and landing on a
balance beam, a surfer on a surfboard riding a wave, a one leg
deadlift pictured above, equestrian events, or simply jumping
around on one foot.
Speed
• Speed – Performing a movement or covering a distance in a short
period of time. Speed is a skill-related component of physical fitness.
Speed can be measured by timing a 40-yard dash, 30 meter sprint, or
the Illinois Agility Test. Individuals can increase speed by sprinting
down hill or wearing a small parachute or weighted vest on your back
while sprinting.
• Examples of speed: the Summer Olympics 100 meter sprint,
swimming 50 meters as fast as possible, or speed skating
Agility
• Agility – The ability to stop, start, and change directions
quickly and accurately. Agility is a skill-related component of
physical fitness. One’s agility can be increased by doing
specific footwork drills on an agility ladder, staggered tire
formation, or any other type of obstacle course that requires
the individual to adjust body position, speed, and direction
quickly. Pictured below is a good example of an agility sprint
test. Agility can be tested by timing individuals running
through a series of staggered cones or obstacles for a
predetermined distance.
• Examples of agility: A football player cutting across the field,
a gymnast doing a floor routine, a hockey player bringing the
puck down the ice maneuvering around defenders, or a
soccer player dribbling the ball around defenders.
Power
• Power – The ability to use muscle strength quickly. Power is a skill-related
component of physical fitness. Power can be increased by three general ways:
increase the force-producing capabilities of muscles; decrease the time it takes to
move across a distance due to faster speed; and increase the distance a force acts
on one’s body. Total body strength training, increased flexibility through
stretching, sport specific training and improved technique, sharp mental focus,
and increased reaction time are many ways to improve overall power. Power can
be tested by performing a vertical jump test or standing long jump.
• Examples of power: Plyometric training (such as jump squats or box jumps),
jumping exercises, or in track and field- the running long jump or high jump.
Reaction Time
• Reaction Time – How quickly an individual responds to a stimulus.
Reaction time is a skill-related component of physical
fitness. Reaction time can be tested in a variety of ways. A simple test
is a Reaction Time Ruler Test or a Reaction Time Tester found at
TopEndSports.com .
• Examples of reaction time: playing tennis or table tennis, a baseball
player swinging at a pitch, sprinters starting a 100 meter sprint, or a
soccer goalie saving a ball kicked at the goal
Definition
• Sports nutrition can be defined as;
➢ A strategy of eating orderly;
➢ According to demand;
➢ Help in rehabilitation process;
➢ And increase the performance of the athletes itself.
Introduction
• Digestion
• The process of transforming the food we eat into units for absorption
• Absorption
• The movement of substances into or across tissues; in particular, the passage
of nutrients & other substances into the walls of the gastrointestinal tract &
then into the blood stream
 The Secretions of Digestion
• To breakdown food into small nutrients that the body can absorb, 5
different organs produce secretions:
• Salivary glands
• Stomach
• Pancreas
• Liver (via the gallbladder)
• Small intestine
CARBOHYDRATES
Sugars, Starches and Fibers
INTRODUCTION
• Carbs are organic compounds that contain
• Carbon (C)
• Hydrogen (H)
• Oxygen (O)
• Chemical formula for carbs C6H12O6
• Two main types of carbs:
1. Simple carbs (sugars)
2. Complex carbs (starches & dietary fiber)

SPS121/FSRUiTM
Recommendations for Carbs
Intake (Athletes)
• Eat 50 – 70% of total energy as carbs with a variety of
natural carbs food sources including fruits, vegetables &
their juices as well as whole grain products and low fat
dairy food

• 6 – 10g of carbs/kg bodyweight depending on the gender

& type of sport

• Yield 4kcal per gram

SPS121/FSRUiTM
Carbohydrates Loading
A 7 day Training & Diet Protocol
Time prior to Duration & Intensity of Dietary Carbs as % of
competition Training energy (g/kg of bw)
6th Day 90min at 70-75% VO2max 50% of energy (4-5g/kg)

5th Day 40min at 70-75% VO2max 50% of energy (4-5g/kg)

4th Day 40min at 70-75% VO2max 50% of energy (4-5g/kg)

3rd Day 20min at 70-75% VO2max 70% of energy (10g/kg)

2nd Day 20min at 70-75% VO2max 70% of energy (10g/kg)

1st Day Rest muscle as much as possible 70% of energy (10g/kg)

Competition Rest muscle prior to competition Eat carbs based meal

2-3hr prior

SPS121/FSRUiTM
 Lipids
Triglycerides, Phospholipids & Sterol

SPS121/FSRUiTM
Introduction
• Lipids is an organic molecules that dissolve in
organic solvents (e.g., alcohol) but are less soluble in
water
• Classes of lipids:
• Triglycerides
• Phospholipids
• Sterol
• * FA are common component for triglycerides &
phospholipids, and often attached with sterol

SPS121/FSRUiTM
Categories of Fatty Acids
Categories of FA based on the length of
carbon chain

• Short chain (<6 carbons)

• Medium chain (6-10 carbons)
• Long chain (>12 carbon)

* The shorter the fatty acids, the more liquid

SPS121/FSRUiTM
 Recommended Intakes
• Fats – < 30%
• Saturated fats 7%

• Cholesterol – 200mg

• Essential fatty acids (EFA)

• Omega-3 – 3g per day (minimum)

• Vegetable oil (1 ounce / day)

• 4 meals a week contain fatty fish

• Omega-6 – ratio 1:2.3

• Soya bean oil, canola oil

• Yield 9kcal per gram

SPS121/FSRUiTM
Organic Chemistry: Lipids (a.k.a. fats)
• Function of lipids:
A. Protection: surrounds and protects organs
B. Insulation: fat under the skin prevents heat loss; myelin
sheaths electrically insulate axons of neurons
C. Regulation: steroids→ regulates physiological processes
prostaglandins→ regulate inflammation
D. Vitamins: “fat soluble” vitamins do many things
• Vit A➔ forms retinol req’d for night vision
• Vit D➔ Promotes Ca2+ uptake in bone tissue
• Vit E➔ Promotes healing
• Vit K ➔ necessary to form clotting factors
E. Energy: can be broken down to yield more e+ than either
carb’s or proteins

SPS121/FSRUiTM
 PROTEINS
The Tissue Builder

SPS121/FSRUiTM
 Protein & Amino Acids
• Glucose – Carbs; Amino acids are the basic building block for
protein.
• Chemically, protein contain the same atoms as carbs & lipids –
carbon, hydrogen, oxygen. But protein also contain nitrogen.
• Our body has 20 different AA. AA are linked together by peptide
bond.
• 9 AA are called ‘essential AA’ (our body cannot make them &
must get them from diet)
• 11 AA can be manufactured by our body – ‘non-essential AA
• Sometimes NEAA can become EAA – e.g., phenylalanine
tyrosine. But if the diet fails to supply enough phenylalanine,
then tyrosine becomes ‘conditionally essential’.

SPS121/FSRUiTM
 Protein Functions
• For growth, maintenance and repair of body tissue
• Protein form the building blocks of muscles, blood, skin &
most of body structures. E.g., protein collagen – give skin and
bone their elastic strength

SPS121/FSRUiTM
 Protein Functions
• Formation on enzymes, antibodies and some hormones
• Every cell contains thousand of enzymes, each with its own
proposes (e., digestion, trigger the reaction that build muscle
& tissue)
• Antibodies are blood protein that attack and inactivate
bacteria and viruses (antigens)
• Hormone: Insulin – protein hormone that regulate blood
glucose; Thyroxin – increase the body metabolic rate;
serotonin – CNS function

SPS121/FSRUiTM
 Protein Functions
• To regulate water balance and help maintain proper
acid base balance within the body
• Help to maintain appropriate fluid levels in the vascular
system. Blood protein attract fluid into capillary. This provides
a balancing and counteracting force that keep fluid in the
circulatory system
• Proteins act as a buffer. When condition are acidic (acidosis),
protein pick up extra H+. When condition are alkaline
(alkalosis), protein donate H+.

SPS121/FSRUiTM
 Protein Functions
• Energy when carbs & fats are lacking
• To release energy from AA, the body first remove the
nitrogen – process called deamination
• Excess protein converted to glucose or stored as fat

SPS121/FSRUiTM
 Protein Functions
• Transport function
• Protein hemoglobin – carries oxygen from the lungs to the cell
• Lipoprotein – transport lipids around the body
• Other protein – carry fat soluble vitamins, certain other
vitamins & minerals.

SPS121/FSRUiTM
 Protein Functions
• Other roles
• Blood clotting – when tissue is injured, fibrin (insoluble mass
of protein fibers) form a clot from liquid blood. Later, the
protein collagen forms a scar to replace a clot & heal the
wound.
• Vision – The light sensitive pigments in the retina are molecule
of protein opsin. Opsin response to light & initiating the nerve
impulses that convey the sense of light to the brain

SPS121/FSRUiTM
 Protein RDA
Grams of protein needed per kg bodyweight during the life cycle
Age in years Gram/kg bw
0.0 – 0.5 1.52
0.5 – 1 1.10
1–3 1.10
4–8 0.95
9 – 13 0.95
14 – 18 0.85
19 - up 0.8 - 1

SPS121/FSRUiTM
 Protein RDA
• Adults – 25% total protein requirement should consist of essential
AA
• 10% - 15% of protein from total food energy
• Additional of 30g for pregnant women from 2nd month of
pregnancy
• During lactation additional 20g/day – milk production
• Eat variety of animal & plant food (30:70)
• Severe physical stress, infections, burns, fever, and surgery
increase the body need for protein
• Intense weight training increase protein need much less than
most people think
• Yield 4kcal per gram

SPS121/FSRUiTM
Health Effects on Protein
• Mineral loss
• High protein intake can cause the body to excrete more calcium,
contributing to mineral losses and increase the risk of osteoporosis
• Animal protein trigger more calcium loss than plant protein

• Obesity
• High protein food is also high in fat.

• Heart disease
• High intake of animal protein link to high blood cholesterol level

• Cancer
• Diet high in animal protein foods, increased the risk of cancer (colon,
breast, pancreas, prostate cancer)

SPS121/FSRUiTM
Water
Water for Life
• Water (H2O) in your body contains numerous mineral – electrolytes
• H2O makes up between 50 – 75% o your weight
• Leaner > H2O
• An adult male – 62% H2O, 17% protein, 15% fat & 6% minerals and
glycogen.
• We can survive much longer without food than without H20.
Function of H20
• Heat capacity
• Amount of energy required to raise its temperature 1oC
• H2O’s high heat capacity – it takes a lot of heat to change the temperature of
the body
• Cooling ability
• Warm: blood vessels dilate – sweat.
Function of H20
• Participation in metabolism
• Nearly all chemical reaction of metabolism involved H20
• pH balance
• Buffer – carbonic acid & bicarbonate
• Body fluids
• Shock absorption, lubrication (synovial fluid), cleansing (tears) & protection
(amniotic fluid)
H20 RDA
• Based on body size & composition, activity level, temperature &
humidity.
• 2400kcal/day loses 2.4 liters (10 cups) of water each day.
• RDA- 1.0ml to 1.5ml per kcal expended.
• Athletes & very active people need much more than this especially if
they train in warm, humid climates.
Insensible Water Loss
• Commonly used strategies to help prevent excessive increase
in body temperature during exercise in hot environment
• Skin wetting
• Hyperhydration
• Rehydration
 Recommendations on Fluid
Replacement for Endurance Event

Before Event

● Athletes are encourage to drink 13-20 oz (400-600ml) or

about 1½ to 2½ cups of fluid 2-3 hours prior to exercise
● Larger athletes may consume a greater quantity
● Fluid consume not just only water but carbs and electrolytes.
● Sports drinks containing 4-8% carbs are preferred
Recommendations on Fluid
Replacement for Endurance Event
During event

● Drink a small amount of fluid: 6-12 oz (150-350ml) or about

¾ or 1½ cups of fluid every 15-20 minutes during event.
● Additional fluid may be necessary in hot environment and heavy
sweating.
● Fluid consumption maybe enhance when fluid is cooler (5-15 0C)
● Fluid consumption maybe enhance when fluid is flavored.
● Sports drink containing 6-8% carbs would be sufficient.
● Glucose, sucrose and maltodextrins are preferred over fructose.
● Add sodium (0.5-0.7g/L)
Recommendations on Fluid
Replacement for Endurance Event
After event

16½ - 33oz (500-1000ml) or about 2-4

● Drink
cups of fluid during the first 30min after event.
● Fluid consumption maybe enhance when fluid is cooler
and flavored.
● Then consume at least 1L every 1-2 hour
thereafter until consumption has matched 150% of sweat
weight loss to allow complete rehydration.
● Fluid containing carbs and electrolytes serve better than
just water alone.
Benefits of Sports Drinks

• Superior hydration
• Enhanced fluid consumption
• Carbohydrate replacement
• Electrolyte replacement
• Delay fatigue during exercise
• Enhance performance

Examples: 100plus, Gatorade, Excel, Isomax

ACSM Position Stand, 1996
Ingested fluids should be…
• Cooler than ambient temperature
• Flavoured for palatability
• 4-8% Carbohydrate
I’ve always believed that if you put in the work, the results will come. I
don’t do things halfheartedly, because I know if I do, then I can expect
half-hearted results. That’s why I approached practices the same way I
approached games. You can’t turn it on and off like a faucet. I couldn’t
dog it during practice and then, when I need the extra push late in the
game, expect it to be there - Michael Jordan
Self-efficacy
• I don’t even think about the prospect of not winning-it never occurs
to me. I really am that confident – Daley Thompson (Olympian)
• Negative thoughts lead to a negative performance; the connection is
a straightforward as that – Sally Gunnel (Olympian)
• Person judgement about their capabilities to successfully perform a
particular task (Albert Bandura, 1986)
 Performance Vicarious Verbal
accomplishment experiences persuasion

Behavior patterns:
Choice Physiological
states
Effort
persistence

Emotional states

Thoughts patterns:
Goals
Worry
Efficacy Imaginal
Attributions experiences
expectations
 Regulatory style Type of motivation Behavior
No internal or external Non self-determined
Amotivation Nonregulation motivation. No perceived
reason for participation.
Athlete is driven by a
External regulation desire to receive external
rewards
Athlete's internalized
Extrinsic motivation Introjected regulation reasons for participation
are tied to internal
rewards and punishments
Participation is
Identified regulation self-determined but the
activity is not considered
fun
Participation is
Intrinsic motivation Internal motivation self-determined and is Self-determined
inspired by the inherent
pleasure of the activity
Goal setting
• Definition- attaining specific standard or proficiency on a atsk, usually
within a specified time limit (locke, Shaw, Saari and Latham, 1981)
Guideline of goal setting
• Set specific goals in measureable and behavioral terms;
• Set moderately difficult but realistic goals;
• Set short range as well as long-range goal (climbing stairs);
• Set process and performance goals as well as outcome goals;
• Set goals for practices and competitions;
• Set positive goals opposed to negative goals;
• Identify target dates for attaining goals (periodization);
• Identify goal achievement strategies;
• Record goals once they have been identified;
• Provide for goal evaluation;
• Provide support for goals (Coaches, family, teammates);
• Set group golas;
Common problems
• Setting too many goals too soon;
• Failing to recognize individual differences;
• Setting goals that are too general;
• Failing to modify unrealistic goals;
• Failing to set process and performance goals;
• Understand the time commitment needed to implement a
goal-setting program;
• Setting only technique-related goals;
• Failing to create a supportive goal-setting atmosphere.
Anxiety
• Negative emotional state or reaction characterized by unpleasant
feelings of intensity, preoccupation, disturbance and apprehension.
• TRAIT anxiety (individual)-general predisposition to respond across
many situation with high levels of anxiety.
• STATE anxiety (situation)-specific. Individual anxiety at a particular
moment.
Arousal
• Consist of neural excitation on a continuum ranging from comatose
(deep unconscious) state to a state of extreme excitement as might
be manifested in a panic attack (Malmo 1995);
• Start from self-doubted…
A. The Athlete
Skills, fitness, personal experiences

B. The sport situation C. Emotional or D. Cognitive appraisal E. Behavior /

physiological response performance

• Task difficulty • Heart rate • Of demands • Motor performance

• Demands • Muscle tension • Of resources • Decision making
• Brain waves • Of consequences • Perception
• Skin conductance • Of bodily reactions • Retention of
learned material
Inverted-U Theory

High

Moderate

Low

Low Moderate High

Sport Specific (Contact vs non contact)

High

Moderate

Low

Low Moderate High

Athlete dependent
High skill,
extrovert, low
trait anxiety
High

Moderate
Low skill,
introvert, high
trait anxiety
Low

Low Moderate High

Performance Drug-Imagery
• Psychoneuromuscular theory: muscle memory (similar impulse in
brain and muscle)
• Symbolic learning theory: mental blueprint (coding and encoding)
• Bioinformational theory: response set (mental image is a set of
propositions)
• Attention-arousal set explanation: mental set (psych up or calm down
process)

IMAGERY ABLE TO DRUG ATHLETE IN A NEGATIVE WAY AS MUCH AS

THE POSSITIVE WAY
FIRST AID AND INJURIES
• Immediate care given to an injured or suddenly ill person,
• Minimized and prevent injuries
• RICE (always remember)

• Initial check-
• TOTAPS (Talks, Observe, Touch, Active, Passive, Special test)
Common injuries
• Sprains (Ligaments)
• Strains (Tendons)
• Heat-related injuries
• Wounds

Area of injuries
• Trunk
• Upper extrimities
Heat-related illness
• Heat cramps
• Heat exhaustion
• Heat stroke
• Fainting
• Hyperventilation
• Seizures
• SOB
SOFT-TISSUE INJURIES
Closed injuries

• In a closed injury, such as a bruise

• soft tissues beneath the skin are damaged, but
the skin is not broken.
• Type of closed injuries include:
• Contusions (bruises)
• Hematomas
• Crush injuries
Closed injuries
Closed injuries
• Contusion
• The epidermis (outer layer of the
skin) remains intact
• In the dermis (underlying layer of
skin), however, cell are damaged
and blood vessels are torn
• Contusions are characterized by
local pain and swelling
• If small blood vessels
beneath the skin have been
broken, the area will gradually turn
black & blue as blood & fluid leak
into the damaged tissue.
Closed injuries
• Hematoma
• When large vessels have been
torn beneath a bruised area
• A collection of blood beneath skin has
develop
• Hematomas are characterized by a
lump with bluish discoloration
• Blood from a deep bruise can
actually separate tissue & pool in a
pocket
• The victim can lose 1 or more liters
of blood from a large hematoma
Closed injuries
• Crush Injuries
• Force of a sudden blow or blunt trauma can cause a crush
injury
• Underlying layers of skin sustain severe damage; internal
layers of skin can actually rupture
• The injury site may be painful, swollen, or deformed, there
is usually little or no external bleeding
• The victim of a crush injury can look fine at first, but his/her
condition may quickly deteriorate, resulting in deep shock or
death
• Always suspect hidden internal damage in victims with crush injuries
Closed injuries
Closed injuries
• First Aid Care
• Small bruises-no specific treatment
• Large & crush injuries- able to cause serious internal injury &
blood loss
• The treatment:
• If suspected internal bleeding or the victim shows the signs &
symptoms of shock, treat for shock
• Apply ice or cold compresses to help relieve pain &
reduce swelling
• Never apply ice directly to the skin, & do not apply ice for more than
20 minutes at a time
• Splint painful, swollen, or deformed extremities to help control pain
& swelling & prevent further injury
• If large bruised area present, assess carefully for fracture, especially if
any swelling or deformity is present
Open Injuries
• Skin is broken & the victim is susceptible to external
bleeding & wound contamination
• The wound itself may be only part of victim’s injury
• An open wound may be only the surface evidence of a
more serious injury, such as a fracture.
Open Injuries
• Classification of open wounds
Open Injuries
• Abrasion
• A superficial wound caused by
rubbing, scraping, or shearing
• Usually the epidermis & part of
the dermis is lost
• All abrasions, regardless of size,
are extremely painful because
of the nerve ending involves
• Blood may leak from the
abrasion, but bleeding is usually
not severe
• The most serious threat from
abrasions is that of
contamination & infection
Open Injuries
• Laceration
• A laceration is a break in the
skin of varying depth
• Lacerations can be either linear
(regular) or irregular, & can
occur either in isolation or
together with other types of
soft-tissue injury
• Lacerations can cause
significant bleeding
• Linear lacerations, also known
as incisions, are characterized
by sharp, even cuts with
smooth edges
 Open Injuries

• Avulsion
• The tearing loose of a slap
of skin
• Which either remain
hanging or be torn off
altogether
• Usually bleed profusely
• Most commonly avulsed
skin on fingers & toes,
hands, forearms, legs, feet,
ears, & nose
Open Injuries

• Penetrating & Puncture

• Cause by the penetration of a
sharp object (such as a nail)
through skin & underlying
structures
• Opening in the skin may appear
very small, resulting in little
external bleeding, but puncture
wound may be extremely deep
• Can cause internal organ
damage
• Superficial skin wound is almost
never fatal. The fatalities all
relate to the injured organs that
lie beneath the skin wound.
Open Injuries

• Amputations
• Tear away limbs from the body;
amputations can also involve
other body parts
• Blood vessels are elastic, they
tend to spasm & retract into
surrounding tissue in cases of
complete amputation
• Complete amputations may
cause relatively limited
bleeding
• However, lacerated arteries
continue to bleed profusely, &
blood loss can be massive
Open Injuries

• First Aid Care

• Always take measures to avoid contact with body
substances when caring for a victim of a
soft-tissue injury, because there is a high chance
of contact with the victim’s:
• Blood, body fluids, mucous membranes, or traumatic
wounds
• Use protective glove & dispose the gloves after
used
• Wash hands thoroughly with soap & hot water
• Before begin to treat the injury itself, maintain an
airway & provide artificial ventilation if necessary
Continue
• First Aid Care
• Treat soft-tissue injuries as follows:
• Expose the wound so can see clearly; if necessary, cut the
victim’s clothing from around the wound.
• Control bleeding with direct pressure (bandage).
• Prevent further contamination by keeping wound as clean as
possible.
• Apply a dry, sterile dressing to the wound &
bandage it securely in place
Continue

• First Aid Care

• Activate EMS system if any of the following are true:
• The wound has spurted blood, even had control the bleeding.
• The wound is deeper than the outer layer of the skin.
• There is uncontrolled bleeding.
• There is extensive contamination.
• The wound involves nerves, muscles, or tendons.
• The wound involves the mouth, tongue, face, genitals, or any area
where a scar would be disfiguring.
• The wound is a human or animal bite.
• Sprains – an injury in which ligaments are stretched & partially
or completely torn.
• Dislocations – an injury in which the joint comes apart & stays
apart; the bone ends are no longer in contact with each other.
• Strains – an injury to a muscle that occurs when the muscle is
stretched beyond its normal range of motion, causing the
muscle to tear.
• Cramps – uncontrolled spasm of a muscle.

SPRAINS, DISLOCATIONS, STRAINS, &

CRAMPS
ANKLE SPRAIN
DISLOCATION
Common Joint Injuries & Pathologies
• Sprains
• Caused by
abnormal
displacement or
twisting of the articulating
bones that results in stretching
or tearing of ligaments,
tendons, & connective tissues
crossing the joint.
• Pain & swelling are the
symptoms of joint sprains.
• The signs of a severe sprain are like those of a fracture.
• Most common signs & symptoms
• Pain
• Swelling
• Deformity
• Discoloration of the skin
• Inability to use the affected part normally
• Joints most often sprained
• Thumb & fingers
• Knees & ankle
• Severe sprains may rupture ligaments or dislocate or
fracture the bones that form the joint.
SPRAINS
• Immediately apply R.I.C.E
• Rest – have the athlete stay off the injured part
completely & not use the joint at all.
• Ice – cold relieves pain & prevent/reduce swelling &
inflammation.
• 20 to 30 minutes at a time every 2 hours.
• Continued for the first 24 to 4b hours.
• Compression – to limit internal bleeding & compress fluid
from the injury site.
• Elevation – limits circulation, reduces swellings &
encourages lymphatic drainage.
• Elevate the injured area to heart level.

Treatment
STRAIN CRAMPS
• Result of overexertion, strains are a stretching &
tearing of muscle fibers.
• Occur when muscles are stretched beyond their
normal range or when cold or tight muscles are
suddenly exerted.
• Common area for strains – lower back, hamstring.

STRAINS
• Extreme pain.
• Severe tenderness.
• Pain or stiffness if the muscle is moved.
• A bump or indentation that can be seen or felt.
• Loss of function of the injured muscle.

STRAINS – signs & symptoms

• Place the athlete in a comfortable position that takes
pressure off the strained muscles.
• Apply cold directly to the strained area, as described
in step 2 of the R.I.C.E system.
• Activate the EMS system or transport the athlete to a
medical facility.

STRAINS – treatment
Common Joint Injuries & Pathologies
• Dislocations
• Displacement of the articulating
bones at a joint.
• Usually result from falls or
other mishaps
involving a large
magnitude of force.
• Common sites for dislocations:
• Shoulders, fingers, knees,
elbows, & Jaw
• Symptoms
• Visible deformity, pain,
swelling, & usually some loss
of joint movement capability.
• Immobilize all dislocation in the position found.
• Splint above & below the dislocated joint with an
appropriate splint that will keep the joint immobile.
• Use the R.I.C.E method.
• Treat for shock; keep the victim warm & quiet & in
the position most comfortable.

DISLOCATIONS - treatment
• Causes – electrolyte imbalance
• Uncontrolled spasms of a muscle that cause severe
pain & loss or restriction of movement.
• Associated with certain illnesses, physical activity,
dehydration (loses too many electrolytes).
• Sometimes can occur during sleep.

CRAMPS
• Gently stretch the cramping muscle
• Gradual lengthening of the muscle.
• Apply steady, firm pressure to the cramping muscle with the
heel of hand.
• Apply an ice over the cramped muscle.
• Try using an acupressure point – pinch the upper lip hard to
relieve cramping of a calf muscle.
• If the cramp occurs during or after heavy physical activity,
have the victim drink a cormmercial electrolyte drink or lightly
salted water (¼ teaspoon of salt dissolved in a quart of water)

CRAMPS - treatment
CRAMPS
Temperature Related Problems
• Athletes could suffer from a heat- or cold-related illness.

• Overweight or poorly conditioned athlete could suffer a heat illness.

• Thin & highly condition athlete (less fat for insulation) may be prone
to cold illness.
 Metabolism
(energy)

Evaporation Convection
(perspire) (air)

Temperature
Regulation

Radiation Conduction
(sun) (object)
Means of heat gain & loss
 Heat
exhaustion
Heat
Heatstroke
cramps

3 types
of Heat
Illness
 Cramps Exhaustion Stroke
Definition Sudden involuntary This is a shock-like Life-threatening condition
muscle spasms condition in which the body stops
sweating & the body
temperature rises
dangerously
Causes Dehydration, Electrolyte Body’s water & Dehydration causes a
loss, Poor or decreased electrolyte supplies are malfunction in the body’s
blood flow to the muscles depleted through temperature control
sweating center in the brain
Signs Severe muscle spasms Pale, cool, & clammy skin, Hot, dry, & flushed or red
rapid, weak pulse loss of skin, very high body
coordination, dilated temperature (above 39°
pupils, profuse sweating C), lack of sweat, rapid
pulse, rapid breathing,
constricted pupils,
vomiting, diarrhea,
seizures, possibly
unconsciousness and
Heatstroke vs. Heat exhaustion
Prevention of Heat-Related Illness

Acclimatize Heat Illness Electrolyte

Weather Attire Body fluids

Switch to light clothing & less equipment
• Stay cool with shorts, white t-shirts, & less equipment.
• Avoid vinyl (synthetic resin) sweat-suit at any time
• Vinyl prevents evaporation of sweat & does not allow the body to
cool itself
• This practice is especially popular with wrestlers & boxers
Make sure athletes replace body fluids
(water) lost through sweat
• Athletes lose a great deal of water through sweat.
• If fluid is not replaced, the body will have less water to cool itself with
(dehydration).
• They won’t actually feel thirsty until they’ve lost 3-4% of their body
weight in sweat (water)
Cont..
Make sure athletes replace body fluids
(water) lost through sweat
● Encourage athletes to do the following:
◦ Drink 1 liter of water each day.
◦ Drink 8 ounces (or I cup) of water every 15 minutes
during practice or competition
◦ Drink ½ to 1 cup of water 15 minutes before practice
or competition
● Also encourage athletes to weigh themselves
before & after practice or competition
● They should drink 2 cups of water for every
pound of water they’ve lose through sweat
● Cool water is the best fluid to drink (stomach
absorbs it faster)
Replenish electrolytes lost through sweat
● Electrolytes such as sodium (salt) & potassium are also lost through
sweat
● These are used in muscle contraction & other body function
● They must be replaced
● The best way for athletes to replace these nutrients:
◦ Eating normal diet that contains fresh fruits & vegetables
◦ Banana are a good source of potassium
◦ Lightly salting the food