Introduction to Sport Science and Health

1. Introduction to Sport Science and Health Physical Activity And Endurance Training

2. Content • 15 minute introduction to the benefits of regular training/physical activity • 25 minute lab monitoring the difference between trained and untrained individuals

3. Outcomes • Learn what physical activity is and its health and performance benefits • Draw a comparison between trained and untrained students regarding fitness levels, heart rate, respiratory rate and blood pressure

4. What is Physical Activity? “ Any bodily movement that is produced by the skeletal muscles that results in energy expenditure Includes a broad range of leisure-time, occupational, and routine daily activities. These activities can require light, moderate or vigorous effort and they can lead to improved health if regularly practiced

5. How much Physical Activity Is Needed? • Frequency: Most preferably all days of the week • Intensity: moderate intensity (brisk walking) • Duration: accumulating 30 minutes or more per day

6. Benefits of Regular Physical Activity • Improvements in the functioning of the heart and lungs • Reduce the risk of premature death • Reduce the risk of developing and/or dying from heart disease • Reduce high blood pressure or the risk of developing high blood pressure • Reduce high cholesterol or the risk of developinghigh cholesterol

7. Benefits of Regular Physical Activity • Reduce the risk of developing certain cancers such as colon cancer and breast cancer • Reduce the risk of developing diabetes • Reduce or maintain body weight or body fat • Build and maintain healthy muscles, bones, and joints reducing the risk of osteoporosis • Reduce depression and anxiety • Improve psychological well-being • Enhanced work, recreation, and sport performance

8. Adaptations to Exercise Training • Increased VO2max (aerobic fitness) • Decreased resting heart rate • Decreased exercising heart rate • Increased blood to the working muscles • Increase in the ability of the muscles to produce energy • Decreased body fat

9. Summary of the Major Health Risks Associated with a Sedentary Lifestyle • Increased risk of developing • Heart Disease • High blood pressure • Obesity • Stroke • Certain Cancers • Type 2 Diabetes Mellitus • All of which can lead to premature death

10. Body Mass Index (BMI) BMI (kg/m2) Underweight < 18.5 Normal 18.5 – 24.9 Overweight 25.0 – 29.9 Obese > 30.0 • Body Mass Index – relationship between body height and body weight • BMI = (Weight in kg/ Height in m2) • BMI is used to evaluate whether a person is underweight, normal, overweight or obese.

11. Trained Versus Untrained Vs

12. Trained Versus Untrained Aim: to investigate the differences in heart rate (HR), respiratory rate (RR), blood pressure (Bp) and VO2max between trained and untrained students during a 20m shuttle test Equipment: 20m hall, cones, tape recorder, 20MST tape, recording sheets, 4 stopwatches Subjects: 1 endurance trained male, 1 endurance trained female 1 untrained male, 1 untrained female Methods: have the 4 subjects lie down for five minutes and record resting HR, RR, and BP Have the subjects line up at the start of the 20m and follow the instructions on the 20MST tape, ensure that each subject puts in maximal effort. As soon as a subject drops out record their level, max HR, RR, and BP. 5 minutes after each individual subject drops out record their HR, RR and Bp Results: Record all results as they are taken

13. Measurements • Heart rate: • Count the number of beats for 15 seconds and then multiply the number by 4 to get beats per minute (bpm)

14. Measurements • Respiratory Rate (RR): count the number of full breaths taken, inhalation and exhalation, over 1 minute, breaths per minute (bpm) • Blood pressure (Bp): Record the Bp using the automated cuff

15. Measurements Measurements • VO2max: a measurement of the maximal amount of oxygen that the working muscles can take in and utilise during aerobic exercise • VO2max is estimated using the 20 MST test • Each level reached corresponds to a different score • VO2max is measured in millilitres of oxygen per kilogram of body weight per minute (ml.kg.min-1)

16. TeachersResource • Expected results: • Heart Rate • Resting heart rate can be anywhere between 60 and 80 bpm, the trained students should have a lower resting heart rate than the untrained students due to a bigger stroke volume • Max HR is predicted by the equation 220-age, with endurance training there can be a slight decrease or no change in max HR • Respiratory Rate (RR) • RR can vary between 10 and 25 bpm at rest, this can increase to ~50 bpm during maximal exercise. Figures of 70 bpm have been recorded in trained subjects • Blood pressure (BP) • Bp at rest averages at 120/80 • Endurance training can lower resting Bp • During maximal exercise systolic blood pressure increases up to 182 ±22 in males and 155±19 in females • Diastolic blood pressure will remain the same or decrease slightly during maximal exercise

17. TeachersResource • VO2max • There can be a lot of inter individual variation in VO2max scores, however the trained subjects will have a considerably higher score than the untrained subjects showing that they can uptake and utilise more oxygen at maximal efforts. • Elite junior athletes can have scores over 60ml.kg.min-1 for males and over 50ml.kg.min-1 for females • Sedentary scores can be below 40ml.kg.min-1