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These are the user uploaded subtitles that are being translated: 0 00:00:02,580 --> 00:00:12,260 1 00:00:12,260 --> 00:00:17,160 There are many different sports, and many types of athletes. 2 00:00:17,160 --> 00:00:20,840 I like endurance sports, in particular running and orienteering. 3 00:00:20,840 --> 00:00:23,340 What do you like? 4 00:00:23,340 --> 00:00:27,840 In this video, I will briefly introduce you to five different types of athletes 5 00:00:27,840 --> 00:00:32,000 that are being considered in Sport Nutrition and Exercise Sciences. 6 00:00:32,000 --> 00:00:34,820 At the same time, I will also give some examples 7 00:00:34,820 --> 00:00:39,520 of nutritional strategies for these athletes. 8 00:00:39,520 --> 00:00:42,700 The ultimate goal of an athlete is to perform. 9 00:00:42,700 --> 00:00:47,540 Performance is complex, and many factors contribute to success in sports, 10 00:00:47,540 --> 00:00:53,160 including psychological factors, like commitment, drive, tolerating pain, 11 00:00:53,160 --> 00:00:58,400 but also tactics, skills, and external conditions. 12 00:00:58,400 --> 00:01:01,760 Factors like strength, power, speed and endurance 13 00:01:01,760 --> 00:01:04,600 have a physiological and biochemical basis, 14 00:01:04,600 --> 00:01:07,860 which at least partly underpins performance. 15 00:01:07,860 --> 00:01:12,700 It is these physiological and biochemical aspects I would like to focus on, 16 00:01:12,700 --> 00:01:17,500 and in particular the energy metabolism. 17 00:01:17,500 --> 00:01:20,600 Our body has three different energy systems. 18 00:01:20,600 --> 00:01:25,980 First, the so-called phosphagen system, which is immediately available. 19 00:01:25,980 --> 00:01:29,440 Second, the short-term anaerobic energy system, 20 00:01:29,440 --> 00:01:32,760 anaerobic means without the use of oxygen. 21 00:01:32,760 --> 00:01:37,900 And third the long-term aerobic or oxidative energy system. 22 00:01:37,900 --> 00:01:41,540 For now, it is enough to remember the names of the three systems. 23 00:01:41,540 --> 00:01:45,420 I’ll explain another time how they exactly work. 24 00:01:45,420 --> 00:01:49,700 From this perspective, five types of athletes can be distinguished: 25 00:01:49,700 --> 00:01:55,280 the weightlifter, the sprinter, the middle distance athlete, the endurance athlete 26 00:01:55,280 --> 00:01:57,900 and the game-player. 27 00:01:57,900 --> 00:02:01,880 Let’s meet the athletes. 28 00:02:01,880 --> 00:02:06,960 The weightlifter is an example of what you could call an explosive power athlete. 29 00:02:06,960 --> 00:02:11,920 Performance takes place in only one to a few seconds. 30 00:02:11,920 --> 00:02:15,380 Performance for these type of athletes depends on strength 31 00:02:15,380 --> 00:02:19,160 and the ability to produce force in a short time period. 32 00:02:19,160 --> 00:02:22,420 Other examples are shot-put or javelin, 33 00:02:22,420 --> 00:02:25,860 but also other sports require moments of explosive power, 34 00:02:25,860 --> 00:02:28,400 like kicking a ball. 35 00:02:28,400 --> 00:02:33,960 Muscle mass and size are important predictors of performance. 36 00:02:33,960 --> 00:02:38,940 A nutritional strategy for this type of athletes is protein intake. 37 00:02:38,940 --> 00:02:42,240 This is because protein can help the increase of muscle mass 38 00:02:42,240 --> 00:02:45,880 and function throughout training. 39 00:02:45,880 --> 00:02:49,237 Energy metabolism is not a major issue for performance, 40 00:02:49,240 --> 00:02:53,960 as enough energy is available in muscle via the immediate phosphagen system, 41 00:02:53,960 --> 00:02:59,620 regarding the short duration of the exercise. 42 00:02:59,620 --> 00:03:02,840 A sprinter also has to deliver a lot of power, 43 00:03:02,840 --> 00:03:05,580 but in general over a longer time period. 44 00:03:05,580 --> 00:03:08,860 So from a few seconds up to 20 seconds. 45 00:03:08,860 --> 00:03:12,660 Muscle mass and size are also important for these athletes 46 00:03:12,660 --> 00:03:16,620 although too much muscle mass can limit acceleration. 47 00:03:16,620 --> 00:03:20,780 As exercise duration is longer than for the explosive power sports, 48 00:03:20,780 --> 00:03:25,880 rapid delivery of energy to the working muscle is another crucial factor. 49 00:03:25,880 --> 00:03:29,860 The immediate phosphagen system will supply most of the energy, 50 00:03:29,860 --> 00:03:34,360 in particular via a compound called phosphocreatine. 51 00:03:34,360 --> 00:03:36,980 Phosphocreatine is present in muscle, 52 00:03:36,980 --> 00:03:41,340 but can only provide energy for up to 20 seconds of exercise. 53 00:03:41,340 --> 00:03:43,980 With the longer sprints, so more than 20 seconds, 54 00:03:43,980 --> 00:03:47,120 also the anaerobic system contributes. 55 00:03:47,120 --> 00:03:54,080 The long-term aerobic system plays no, to only a limited role during sprinting. 56 00:03:54,080 --> 00:03:57,040 What about nutrition? 57 00:03:57,040 --> 00:04:00,000 Next to protein intake to support muscle mass, 58 00:04:00,000 --> 00:04:05,020 increasing phosphocreatine stores in muscle via supplementation of creatine, 59 00:04:05,020 --> 00:04:10,999 could be a smart nutritional strategy for these athletes. 60 00:04:11,000 --> 00:04:14,360 The middle distance athlete is active in intense exercise 61 00:04:14,360 --> 00:04:16,200 of a few minutes duration. 62 00:04:16,200 --> 00:04:21,160 Think of rowing, track cycling, skating, running on the track, 63 00:04:21,160 --> 00:04:24,080 but also combat sports such as judo and wrestling 64 00:04:24,080 --> 00:04:27,860 have an exercise duration of 3 to 5 minutes. 65 00:04:27,860 --> 00:04:30,680 Typical of these activities is that the amount of work 66 00:04:30,680 --> 00:04:33,520 exceeds the energy stored in phosphocreatine, 67 00:04:33,520 --> 00:04:37,676 which is limited to 20 seconds of high intensity exercise. 68 00:04:37,680 --> 00:04:41,600 At the same time the energy costs can also not be met 69 00:04:41,600 --> 00:04:43,540 by the long-term aerobic energy system, 70 00:04:43,540 --> 00:04:47,600 as the intensity is too high for this system. 71 00:04:47,600 --> 00:04:52,800 So, energy is typically derived from the short-term anaerobic system. 72 00:04:52,800 --> 00:04:56,520 However, as you may know, this system will limit itself 73 00:04:56,520 --> 00:05:00,380 due to the accumulation of lactate and acidification. 74 00:05:00,380 --> 00:05:05,040 Explaining why an athlete can’t continue at such a high exercise intensity 75 00:05:05,040 --> 00:05:07,360 for let’s say 8 to 10 minutes. 76 00:05:07,360 --> 00:05:10,620 Intensity has to go down. 77 00:05:10,620 --> 00:05:15,480 Any idea how nutrition could help these athletes? 78 00:05:15,480 --> 00:05:18,840 Optimizing energy stores via the diet is important, 79 00:05:18,840 --> 00:05:22,680 but a middle distance athlete can maybe also benefit from increasing 80 00:05:22,680 --> 00:05:26,640 the buffer capacity of their body, by ingestion of supplements, 81 00:05:26,640 --> 00:05:31,160 to tolerate the acidification. 82 00:05:31,160 --> 00:05:36,200 The endurance athlete heavily relies on the long-term aerobic system. 83 00:05:36,200 --> 00:05:38,140 From a biochemical perspective, 84 00:05:38,140 --> 00:05:43,540 all exercise with a duration of more than 2 minutes is mainly aerobic. 85 00:05:43,540 --> 00:05:48,620 But in general exercise of at least 10 to 15 minutes, up to multiple hours, 86 00:05:48,620 --> 00:05:51,520 is considered endurance exercise. 87 00:05:51,520 --> 00:05:57,660 Most iconic probably is the marathon, which is 42 kilometers or 26 miles, 88 00:05:57,660 --> 00:06:01,140 which the fastest men can run in close to two hours. 89 00:06:01,140 --> 00:06:04,000 Amazing, isn’t it! 90 00:06:04,000 --> 00:06:07,360 Next to the biochemical qualities of the muscle tissue, 91 00:06:07,360 --> 00:06:10,740 the ability of the cardiovascular and respiratory systems 92 00:06:10,740 --> 00:06:14,000 to deliver oxygen and nutrients to the muscle 93 00:06:14,000 --> 00:06:17,700 plays an important role in fatigue and performance. 94 00:06:17,700 --> 00:06:23,280 Nutritional strategies for these athletes mainly focus on supplying enough energy, 95 00:06:23,280 --> 00:06:26,520 either by optimizing stores before exercise, 96 00:06:26,520 --> 00:06:29,700 or providing energy during exercise. 97 00:06:29,700 --> 00:06:33,380 In particular carbohydrates. 98 00:06:33,380 --> 00:06:36,500 The final athlete is the game-player. 99 00:06:36,500 --> 00:06:39,780 Soccer is world-wide the biggest team game sport, 100 00:06:39,780 --> 00:06:42,540 but you also have football, field- and ice hockey, 101 00:06:42,540 --> 00:06:47,600 as well as a racket sports like tennis, as examples of a game sport. 102 00:06:47,600 --> 00:06:52,760 Characteristic of these sports are the multiple sprints, with limited recovery, 103 00:06:52,760 --> 00:06:56,580 combined with the long overall duration of the game. 104 00:06:56,580 --> 00:06:59,600 This challenges all energy systems of the body. 105 00:06:59,600 --> 00:07:03,940 The long-term aerobic system, combined with the immediate, short-term 106 00:07:03,940 --> 00:07:07,960 and short-term energy system to fuel the sprints. 107 00:07:07,960 --> 00:07:11,360 Fatigue is linked to the depletion of energy stores. 108 00:07:11,360 --> 00:07:15,840 And you typically see that at the end of a soccer game most goal points are made, 109 00:07:15,840 --> 00:07:20,480 as all players start to fatigue – and more mistakes are made. 110 00:07:20,480 --> 00:07:24,480 On the other side, overall performance is much more complex in game sports 111 00:07:24,480 --> 00:07:26,400 than in individual athletes, 112 00:07:26,400 --> 00:07:31,540 with other factors like tactics playing a more prominent role. 113 00:07:31,540 --> 00:07:36,240 So, a nutritional focus is harder to define in this type of sports. 114 00:07:36,240 --> 00:07:39,220 Energy, as well as protein to support muscle mass, 115 00:07:39,220 --> 00:07:42,200 or even phosphocreatine is relevant. 116 00:07:42,200 --> 00:07:48,500 This also depends on for example the position or role a player has in the team. 117 00:07:48,500 --> 00:07:50,100 In summary: 118 00:07:50,100 --> 00:07:53,760 you have learned, very briefly, the typical characteristics 119 00:07:53,760 --> 00:07:56,720 of the different types of athletes we’d like to consider 120 00:07:56,720 --> 00:07:59,780 in sport nutrition and exercise sciences. 121 00:07:59,780 --> 00:08:04,160 The weightlifter, the sprinter, the middle distance athletes, 122 00:08:04,160 --> 00:08:08,220 the endurance athlete and the game-player. 123 00:08:08,220 --> 00:08:11,620 How would you characterize your favorite sport? 124 00:08:11,620 --> 00:08:15,000 10888

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