Would you like to inspect the original subtitles? 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
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.