the occupational athlete - isa texas
TRANSCRIPT
Dr. Delia Roberts, FACSM
THE OCCUPATIONAL ATHLETE When Performance Becomes an Issue of Health and Safety
The Problem
Social and economic costs of – Occupational injuries – Accidents– Illness
– Worker– Employer
Wellness Programs
• Diet (5 servings fruit and vegetables)• Smoking Cessation• Physical Activity• Alcohol Consumption
3/4 Point Adherence
• Over two years the incidence of chronic disease was lower in the adherence group– Back Pain: 60%– Diabetes: 65%– Heart Disease: 45%– Cancer: 25%– Depression: 95%
Address the underlying issues
• Specific demands of activity– Intensity– Awkward postures– Degree of Repetition
• Environmental stressors
• Fatigue
• Health risks – Excessive fat/sugar intake– Smoking/alcohol– Sedentary Lifestyle
• Poor Fitness• Total Stress
Determine Areas Of Functional Deficit
Brain and Nervous System
• Fuel supply from blood sugar (obligate)
• Testing followed employees from fasting and every two hours thereafter– Simple reaction time (RT)
– Complex (RT + accuracy): • Memory (numerical) and visual pattern recognition• Response to decision (2-choice action)
• Sugars are the simplest form of carbs
• No digestion so absorbed very fast
• Critical for nervous system = controlled very tightly
• Fast rise in blood glucose causes Insulin release
• Insulin moves sugar into storage (fat) unless you are exercising
Sugars
3.5
4
4.5
5
5.5
6
Fasting EarlyAM
Mid AM Lunch Mid PM Late PM
Blo
od G
luco
se (m
mol
/L) Patrol
InstructorsLift Ops
Blood Glucose 70% of injuries to ski resort employees occur during these times
2022242628303234363840
Fasting EarlyAM
MidAM
Lunch Mid PM LatePM
Visual M
atching TP
ut (a
ccuracy an
d speed)
Patrol
Lift Ops
Instructors
Visual Response (RT and Accuracy)
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280
290
300
310
320
330
340
350
Fasting Early AM Mid AM Lunch Mid PM Late PM
Sim
ple
Rea
ctio
n Ti
me
(mse
c)
Snack DietRegular…
• 18% improvement in reaction time and accuracy
– 8 ft of additional stopping distance at 30 mi/hr
Good Nutrition→ Fuel Supply : WHAT and WHEN
→ Decreased injury and accidents
• Improved concentration
• Enhanced reflex action
• Increased energy
• Improved Immune Function
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Carbohydrates for energy
• The major fuel during hard work
• Some required at all times• Avoid “hitting the wall”• Fight infections and repair damage
• Fast to digest
• Only last about 100 min
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Protein to build and restore
• Building blocks for tissue synthesis and repair
• Slows digestion of carbohydrate
• Body protein converted to glucose in times of stress
• About ½ - ¾ of your food should be:
– Whole fresh fruit and vegetables– Whole grains and breads made from them
• ¼ to 1⁄3 low fat protein
Recommendations
• Don’t skip breakfast no matter what time your day begins!
• Eat/drink small snacks every 2 hours
• Avoid sweets unless moving
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After Work Snack
Eat/drink 200-300 cal Carbs + a little protein
• Low fat, sweet baked goods• Low fat soups with bread• Sandwiches, cereals
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The role for fats
• Fat content of breakfast should be varied according to delay prior to travel or work
•If physical work is high avoid fats during the work day and immediately post work
• Energy dense• Slow to metabolize• Essential omega fats and vitamins
Make Your Meals Work For YouTime to Digest
• Carbohydrates• Simple 5 min
– Insulin response
• Complex 1 hr
• Proteins 2 hr
• Fats 3-4 hr
BALANCE
Ambient Conditions
Mean ± SD June July AugustAmbient Temp (ºC) 9.0 ± 2.4 16.4 ± 1.8 13.1 ± 1.8Relative Humidity (%) 79.6 ± 7.6 82.1 ± 7.8 74.3±7.5
• Drink at least ½ L per hr while active
• SMALL AMOUNTS FREQUENTY
• Small amount of salt and sugar help with absorption in the heat
• Adjust to temperature and individual sweat pattern– Body mass– Salt loss
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Maintaining Hydration
• Information from – Muscle and Tendon– Ligament – Joint Capsule
• Becomes impaired– Direct Trauma– Edema or bruising– Vibration
Joint Stability Training
Re-train your reflexes
1. Muscle stretch (5ms)2. Tendon pressure (10 ms)3. Peak force development (50 ms)4. Pain (500 ms)
Appropriately activated muscles stabilize joint
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Stretching has a number of purposes:
• Warm Up– Slow and gentle ease out stiffness
• Tension Release while working– Decrease soreness, prevent injury
• Warm Down– Enhance recovery– Release tension
But When??• Evidence clearly shows that flexion immediately
upon rising cause high disc stresses– No flexion movements should be performed for at
least 30 min after rising
• Changes in muscular and connective tissue tone following stretching and/or warm up only last for approx. 20 min
Resources
• Fit To Plant
• Power Eating
• Desperate Planters Last Chance
www.selkirk.ca/fittoplantwww.facebook.com/fittoplant
Training ResourcesFit for Snow
• Resource manual– Coil backed 8 x 5 inches– Nutrition
• Menus by timing• Recipes• The how and why
– Fitness– Joint stability– Lifestyle information
www.selkirk.ca/fitforsnowhttps://www.facebook.com/FitForSnow