the nature of crime 2015 - st leonard's college...protein supplementation protein supplements...

© Chris Hudd & Edrolo 2016

Presented by Chris Hudd

• actual and perceived benefits and potential harms of legal and illegal substances and methods that enhance performance of the musculoskeletal system, such as training, nutritional supplements, creatine supplementation and hormones (including steroids and growth hormones)

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Unit 1Area of study 1

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This lesson

Illegal Aids to Musculoskeletal Performance

Legal Aids to Musculoskeletal Performance

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Substances and Methods to enhance performance of the musculoskeletal system.

Legal substances and methods

Nutritional supplements

Training

Illegal substances and methods

Anabolic steroids

Growth hormones

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Creative supplementation

Protein supplementation

Training

Resistance training

Flexibility Training

Core-strength training


Anabolic steroids Growth hormones

- Increased muscular power and strength- Train harder and more regularly

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Nutritional supplementsNutritional supplements are utilised by athletes looking to increase the dietary intake of specific substances, such as vitamins, minerals, amino acids and herbs.

These supplements are generally taken as:• Powders• Liquid meal replacements• Tablets• Capsules• Pills

Nutritional supplements commonly used to enhance the performance of the musculoskeletal system include:• Creatine Supplementation• Protein Supplementation

Illegal Aids to Musculoskeletal

Performance

Legal Aids to Musculoskeletal

Performance

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Creatine supplementationCreatine can be found naturally in both meat and fish. It is an amino acid that is used by anaerobic athletes particularly who are looking to improve explosive power in their performance.

What it doesCreatine supplementation can enhance an athlete’s creatine phosphate stores within the muscles.With more of this readily available fuel, individuals are able to train at a higher intensity. The powerful efficiency and performance of the musculoskeletal system is enhanced through this higher intensity training that the athlete is completing.

Source: https://c2.staticflickr.com/2/1475/24746368121_eabf205ccb_b.jpg


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Nutritional supplementsCreatine supplementation theoriesAlthough the benefits of creatine supplementation is not completely understood, it is thought that higher concentrations of creatine phosphate in the muscles can delay and decrease the reliance on the anaerobic glycolysis system. This system produces energy for ATP resynthesis at a rate that is slower than the ATP-CP System, so performance cannot be maintained at the same level (fatigue)

Positives Negatives

Its use is deemed safe for healthy adults

Weight gain

Reduces muscle damage caused by exercise

Cramping

Improves muscular power Diarrhoea

Delays the onset of fatigue Dehydration

Stimulates muscle growth (stimulates protein synthesis)

Dizziness


Performance


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Protein is an essential part of a balanced diet. Protein has a number of performance benefits. These include:• The raw material for muscle construction and repair• The promotion of glycogen resynthesis• Important for the function of the immune system• A role in hormone production• The facilitation of nerve transmission• Maintenance of iron levels (synthesis of haemoglobin, myoglobin, oxidative

enzymes)


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Nutritional supplementsProtein supplementation

Protein supplements are extremely popular within the sporting community. They are generally taken in a powder form and are readily available from health food stores and some supermarkets.

It can be found in a variety of forms including:• Whey isolate protein – high quality

form of protein. Fat and sugar is removed.

• Whey concentrate protein – not processed to the same extent as above. Some fat and sugar remain.

• Combined Whey isolate and concentrate – combination of above forms, providing a high quality supplement at a more reasonable price.


Performance


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Image used under license from en.wikipedia.org

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Positives Negatives

Concentrated amounts of high qualityprotein

Can get enough protein from a properly constituted, well-balanced diet.

Easily consumed Strain on kidneys – increased processing and filtration (excess not stored)

Practical (no prep. time) Costly

Readily available


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Short answer activity – Write a response

Australia has a high world ranking in canoe sprint racing and is usually in the top five nations at the World Championships or Olympic Games. Canoe sprint racing is about speed on flat water over distances of 200 m, 500 m and 1000 m. The aim of many canoe sprint paddlers is to increase muscle mass, and it is common for paddlers to use a mix of dietary sports supplements and nutritional aids.Name one legal nutritional supplement or aid that a canoe sprint paddler may use to increase power and explain how the supplement or aid may increase performance.

(3 marks)

[2014 VCAA Exam Q5] 12


Short Answer Activity – Read this top band exemplar

Sample response:A nutritional supplement that could be utilised by the sprint canoeist is Creatine Monohydrate. This supplement would allow muscle creatine levels, and therefore phosphocreatine stores to be increased. With increased fuel stores for the ATP-CP system there would be an improved ability to complete repeat high-intensity or power/sprint efforts during both training and in races.

Key Point Mark Allocation

Correct identification of an appropriate nutritional supplement

1 mark

Discussion of how the supplement chosen would lead to an improvement in power and therefore performance.

2 marks

Name one legal nutritional supplement or aid that a canoe sprint paddler may use to increase power and explain how the supplement or aid may increase performance.

(3 marks)



Short answer activity – Analysis of exemplar

Exemplar response:A nutritional supplement that could be utilised by the sprint canoeist is Creatine Monohydrate. This supplement would allow muscle creatine levels, and therefore phosphocreatine stores to be increased. With increased fuel stores for the ATP-CP system there would be an improved ability to complete repeat high-intensity or power/sprint efforts during both training and in races.


(3 marks)



1 mark


2 marks



Short answer activity – Mark your response


(3 marks)



1 mark


2 marks



TrainingThe ultimate legal method to enhance musculoskeletal performance is undertaking a conditioning training program.

Conditioning training involves body movements that increase athletic skill and physical fitness while decreasing the likelihood of sports injuries.


Performance


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Source: https://c2.staticflickr.com/4/3831/13899780126_ccaaaf8df1_b.jpg

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TrainingA training program should be individualised and sport specific. In order to obtain muscular adaptations a variety of training methods can be utilised. These include:• Weights/Resistance Training• Core-Strength Training• Flexibility Training• Plyometrics Training• Aerobic Training Methods

(covered in more detail in Area of Study 2)


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Training: ResistanceResistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.

The basis of resistance training is to expose the body to the following two phases:• Catabolic phase – the microscopic damage/tears (breakdown of fibres) received

during the resistance session.• Anabolic phase – the regrowth and repair of muscle tissue during recovery


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Images used under license from en.wikipedia.org

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Training: Resistance

Resistance training can be performed in many different ways. Some common types of resistance training include:• Free weights – dumb bells, barbells• Kettlebells – a cast iron weight with handle• Resistance tubes & Resistance bands• Weight machines – isokinetic machines, cables etc• Body weight exercises


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Image used under license from pixabay.com


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Training: Resistance

Resistance training can be manipulated to gain adaptations that will either improve muscular strength, muscular power, or local muscular endurance.

Variable Strength Training Power TrainingMuscular Endurance Training

Load (%1RM) 80-95 30-50 40-60

Sets 3-5 3-5 2-4

Repetitions 2-4 3-5 15-20

Speed of Contraction

Slow/Medium Fast Medium

Rest between sets 3-4 minutes 3-4 minutes 1-2 minutes


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Training: ResistanceIn Unit 4 you will learn about specific muscular chronic adaptations (long-term changes) that occur due to training.

As mentioned previously, the changes in the muscular system differ depending on which component of fitness is being targeted (eg Muscular Strength v Local Muscular Endurance).

For example resistance training focussing on Muscular Strength will result in anaerobic adaptations including:• Increased stores of ATP;• Increased stores of Creatine Phosphate;• Increased strength of tendons and ligaments (connective tissue)

Whereas resistance training focussing on Local Muscular Endurance will result in aerobic adaptations including:• Increased stores of glycogen and triglycerides;• Increased size of mitochondria


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Training: Flexibility

Flexibility training is important for all athletes in order to improve the capacity of the joints and muscles to move through their full range of motion.

An improved flexibility is heavily linked to reducing the risk of injury and falls, in sport and life in general.

Bad news: We lose flexibility as we age, joints become stiffer and range of motion decreases.Good news: Regardless of age, significant improvements can be achieved by stretching at least once a day.


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Static stretching involves gradually stretching a joint to its maximum range and then holding this position for 10-20 seconds.Recommended for use post-exercise to relax muscles and contribute to recovery.


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Dynamic stretching involves controlled movements through the range of motion. Recommended prior to exercise to increase muscle temperature, reduce risk of injury and reduce muscle stiffness.


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Performance Training: Flexibility

Image used under license from flickr.com

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Ballistic stretching involves explosive, plyometrics-like-movements through a full range of motion, stretching a muscle completely, before explosively contracting.This method of flexibility training provides athletes with the greatest improvements.


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Proprioreceptive neuromuscular facilitation (PNF) involves taking a joint to its maximum range, contracting isometrically against a resistance provided by a partner or object (like a fence or wall).PNF results in 20% increase in flexibility when compared to static stretching.


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Training: Core - strength

The core refers to the body without the legs and arms. Functional movements are related to and dependent on the core. The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally includes the hips and gluteals.


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Images used under license from en.wikipedia.org

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Core-strength training is associated with:• Decreased risk of injury,

particularly to the lower back region;

• Improved running efficiency• Improved transfer of momentum

and power from the lower body to the upper body and vice versa.

• Improved balance and stability


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Training: Core - strength

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Participation in physical activity generally poses little risk. When an athlete completes core strength training, the risk of injury is also lowered.State two other benefits of completing core strength training to performance in sport.

[2015 VCAA Exam Q14]


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Short answer activity – Read this top band exemplar

Exemplar responses:• greater efficiency of movement• improved body control• increased power output• improved balance and stability


Correctly stating benefit of completing core strength training

1 mark

Correctly stating second benefit of completing core strength training

1 mark


[2015 VCAA Exam Q14] 30



Exemplar responses:• greater efficiency of movement• improved body control• increased power output• improved balance and stability



1 mark


1 mark


[2015 VCAA Exam Q14] 31






1 mark


1 mark

[2015 VCAA Exam Q14] 32







Training

Resistance training






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Anabolic steroidsAnabolic steroids are anabolic agents that are derived from the male sex hormone testosterone. These synthetically produced steroids are attempting to maximise the anabolic properties of testosterone, for example the growth of muscle and bone.Illegal Aids to

Musculoskeletal Performance


Performance

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Training

Resistance training






Physiological Benefits

• Increased protein synthesis

• Blockage of hormones responsible for muscle tissue breakdown

• Enhanced aggressive behaviour

• Reduced recovery time

• Development of lean body mass

• Increased muscular power and strength

• Train harder and more regularly

Side effects

• Dependence• Mood Swings &

Aggression• Hypertension• Disturbed sex

characteristics• Infertility

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Other than promotion of muscle growth, identify and explain a physiological benefit of anabolic steroid use for a 100-m hurdler.

(2 marks)

[2012 VCAA Exam Q7a]


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Short answer activity – Read this top band exemplar

Sample Response:A physiological benefit that a 100m hurdler would gain from anabolic steroid use, other than the promotion of muscle growth, would be an increased ability to recover from exercise bouts.This increased ability to recover would allow the athlete to train harder and longer during each session, and also to complete more sessions per week.


Correct identification of a physiological benefit of anabolic steroid use.

1 mark

Explanation of how this benefit would improve performance for the 100m hurdler.

1 mark


(2 marks)

[2012 VCAA Exam Q7a] 37




(2 marks)Sample Response:A physiological benefit that a 100m hurdler would gain from anabolic steroid use, other than the promotion of muscle growth, would be an increased ability to recover from exercise bouts.This increased ability to recover would allow the athlete to train harder and longer during each session, and also to complete more sessions per week.



1 mark


1 mark

[2012 VCAA Exam Q7a] 38



[2012 VCAA Exam Q7a]



1 mark


1 mark


(2 marks)

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Growth hormonesGrowth hormones, such as Human Growth Hormone (HGH), are peptide hormones that stimulate growth, cell reproduction and regeneration in humans.

Athletes use human growth hormone to build lean tissue and ultimately enhance athletic performance.

The use of human growth hormone is often utilised as a safer option for athletes looking for the growth related benefits of anabolic steroids without the harmful side-effects associated with its use.


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Training

Resistance training














• Build lean tissue• Increase muscle and

bone development• Reduction in fat



Side effects




• Nerve, muscle, or joint pain

• Swelling• Numbness and tingling

of the skin• High cholesterol levels

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Training

Resistance training














• Build lean tissue• Increase muscle and

bone development• Reduction in fat



Side effects




• Nerve, muscle, or joint pain

• Swelling• Numbness and tingling

of the skin• High cholesterol levels

Summary

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Unit 1Area of study 1

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