Sleep Impacts Sport Performance

Participating in sport requires us to be at our best both physically and mentally. For optimal physical performance our brain and central nervous system (CNS) play a key role in biomechanics, muscle activation, reaction and reflex movement, and other physiological functions. In order to work at its best, the brain and CNS need to be well rested. Research has proven that sleep is a clear predictor of performance in skill based sport (Underwood (2010), order article from SIRC.

Our bodies need sleep to help recover from physical and mental stress accumulated during the day. Missing too much sleep has been shown to reduce cardiovascular function by 11% and impact brain function nearly twice as quickly. If an athlete is forgetting information given in a practice or isn’t making effective decisions during sport, chances are they aren’t getting enough sleep. Sleep also affects glucose metabolism which is the main energy source for athletes.

Tips that can help athletes get enough rest without impacting training:

• Include sleep in your training log
• Perform active recovery
• Include massage in your training
• Get adequate sleep
• Balance nutrition with training load
• Eat before exercise
• Eat for recovery

For more information on sleep and its physiological and psychological impacts please contact SIRC.

Reference: Underwood, John (2010). Sleep: Now Clearly a Predictor of Performance. Coaches PLAN du Coach, 17 (1), 31-34.

Ginger: Beat the Pain and Spice up your Workout

Many natural products and herbs are used to treat and prevent health issues. And on the sports front they are sometimes used to naturally aid in performance. Ginger is one of the 10 most popular natural products used as an alternative therapy for a medical problem (Black & O’Connor, 2010) (Article can be ordered from SIRC). It has been used to treat ailments such as asthma, diabetes, nausea, and stroke, as well as pain conditions like rheumatism and toothache. A recent study, however, focused on ginger’s potential to reduce exercise-induced pain and in particular its use to combat delayed onset muscle soreness (DOMS). Ginger has been shown to reduce pain associated with inflammation and this study demonstrated “that daily consumption of raw and heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury”. While there has been little scientific research comparing ginger to the pain relief of NSAIDs, the side effects of each should be weighed when considering the use of either. The primary adverse effect of long-term use of NSAIDs such as aspirin and ibuprofen are gastric ulcers, while the most common adverse effect from ginger consumption was heartburn (Black & O’Connor, 2010). As always it is important to consult with medical and/or dietetic professionals before incorporating new therapies into your routine.

References:
Black, Christopher D. and O’Connor, Partick J. (2010). Ginger: A Spice That May Reign in Pain. SCAN’s Pulse, 29(2), 1-4.
Black, Christopher D., Herring, Matthew P., Hurley, David J., and O’Connor, Partick J (2010). Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. Journal of Pain, Corrected Proof, 26 April 2010.

Canada Day – Let’s celebrate Canada’s Sporting Greats!

As Canada celebrates its 143rd birthday, what better way to commemorate this occasion, than by honouring some the great athletes Canada has produced. Now I am not talking about the Wayne Gretzkys, or the Steve Nashes of the world, they are honoured all the time. I mean some of those lesser known athletes who may not have made millions of dollars, but have accomplished great things in the sporting world.

For Example:
Graydon “Blondie” Robinson who won the 1969 AMF Bowling World Cup by only six pins with a 379-373 aggregate. Robinson was the first Canadian to win the world 10-pin championship and the championship's oldest winner at 41.

Myrtle Cook who was a member of the famous “Matchless Six”, Canada’s first ever women’s Olympic Track team. The year was 1928 and despite public protest, women were permitted for the first time to compete in track and field at the Amsterdam Olympics. Myrtle and her three team mates took the gold medal in the 4 X 100m relay. Myrtle went on to win gold in the 100m in meets in Paris and Philadelphia and also set a 100m world record at the Olympic Trials.

Tommy Burns, World Heavyweight Boxing Champion from 1906 to 1908. Despite being only 5’7”, he successfully defeated 6’ tall American Marvin Hart for the heavyweight championship title in 1906 and successfully defended his title 11 times over the next 2 years.

Lucille Wheeler won Canada’s first Olympic Skiing medal, taking home the bronze in 1956. She was also the first North American to win a world championship title, both for the downhill and giant slalom, in 1958. She paved the way for future skiing sensation Nancy Green.

Phil Marchildon Major League Pitcher with the Philadelphia Athletics who had his best season in 1946 after spending two years as a prisoner of war in the infamous German prison camp Stalag Luft III. He finished with a 19-9 record, second in the American League in wins behind All-Star Bob Feller, and even more remarkably-given the state of his health in 1945-Marchildon finished third in the American League in both games started and innings pitched.

Check out these great resources from the SIRC Collection:

• Canada's baseball legends: true stories, records and photos of Canadian-born players in baseball's major leagues since 1879. Shearon, J. Kanata, Ont. : Malin Head Press. 1994.
• Gridiron greats of Saskatchewan. Froggett, L. Hamilton, Ont. : Canadian Football Hall of Fame and Museum. 1995.
• Canada's Olympic hockey teams: the complete history, 1920-1998. Podnieks, A. Toronto : Doubleday Canada. 1997.
• Canadian olympic alpine teams 1936-1994. Alpine Canada. Ottawa : Alpine Canada. 1994.

Visit Canada’s Sports Hall of Fame to learn about other great Canadian Athletes. Happy Canada Day!

Soccer

Check out the latest SIRC Newsletter -Soccer!

It seems everywhere you look these days you’re surrounded by soccer. Not only is it possibly the most popular grassroots sport, but soccer also has one of the biggest international sporting events. Have you ever stopped to consider how either a player or a coach gets from the grassroots level to the international stage? Here are a few things to think about: what makes a great soccer coach? Are soccer coaches looking for more than just your ability to play the game? What can I do to prevent injuries while playing? Should I just train my body or my mind too? Another great way to improve your soccer skills is to take in a Canadian National Team Event and learn from some of Canada's best players.

http://sirc.ca/newsletters/mid-june10/index.html

Schools out for summer!!!

Well it is official, summer vacation has begun. How are you spending those crazy, hazy days of summer? How are you keeping your children entertained for the next 10 weeks? What are your vacation plans? Why not try an active vacation this year? Perhaps some adventure travel? Keeping you and your family active this summer is very important, so why not combine sport and adventure for your vacation.

Maybe sea kayaking in one of our Atlantic Provinces, white water rafting in Quebec, cycling in the Drumheller Badlands of Alberta or hiking in the Rockies of British Columbia? Tree top tours are the latest craze in family adventure travel and can even be done as a day trip in most areas of Canada. Haliburton Forest in Ontario has the world’s largest canopy boardwalk. Imagine being suspended 20 meters above the forest floor. Your children will forget all about their video games after an exciting day in the tree tops.

How about a multi-sport vacation? Whiteshell Provincial Park in Pinawa, Manitoba, offers golf, tennis, rafting, canoeing, hiking, sailing and geocaching. What is geocaching you ask? It is basically a high tech treasure hunt and will definitely keep your techno teens entertained, outside and active this summer. Participants use GPS devices and often traverse rocks, mountains and creeks to locate caches — usually a stash of trinkets and clues to the next location. It’s fun for the whole family!

To learn more about how you and your family can have an active vacation this summer check out these SIRC resources:

• Adventure travel, running and triathlon. Active Woman Canada Sept/Oct 2004: Vol. 2 Issue 5. p. 10-12
• Travel like a PRO. Broudy, Berne, Backpacker Mar2009, Vol. 37 Issue 2, p37
• ADVENTURES GUIDE. Bicycling Jul2008, Vol. 49 Issue 6, p133

To learn more about geocaching check out these SIRC resources:

• Teaching GPS Technology in Nature Education Programs. Bourdeau, Virginia, Camping Magazine Nov2007, Vol. 80 Issue 6, p1
• SCAVENGER HUNTS GO HIGH TECH. Hontz, Jenny, Shape Jul2006, Vol. 25 Issue 11, p42
• Over the River and through the Woods. Chavez, Deborah J.; Courtright, Rich; Schneider, Ingrid, Parks & Recreation Apr2004, Vol. 39 Issue 4, p68

Tour de France is back…

Everywhere you look the world is talking about the FIFA World Cup but another race has started. The 2010 Tour de France began on July 3rd and will run until July 25th. For road cycling fans this is always an interesting race to watch. In its 97th year this race is broken down into 1 prologue and 20 stages covering 3,642km from Rotterdam to Paris.

The Tour is always exciting to follow. With the completion of stage one there is already controversy over who won the stage after a disastrous crash with only 3km left. Resources in the SIRC Collection such as Cycling Weekly and Bicycling Australia have been discussing the race for months. The following is a quick summary of what is sure to be fantastic race to follow over the next three weeks!

Race Route:
- 1 prologue
- 9 flat stages
- 6 mountain stages and 3 summit finishes
- 4 medium mountain stages
- 1 individual time trial stage
- 11 new stage towns

Teams:
- 16 pre-selected teams
- 6 wildcard teams
- 9 riders per team
- 198 total competitors

Cycling Weekly listed the following as people to watch:
- Alberto Contador (Astana : Kazakhstan)
- Lance Armstrong (RadioShack / USA)
- Bradley Wiggins (Team Sky/ Great Britain)
- Andy Schleck (Saxo Bank: Denmark)
- Carlos Sastre (Cervelo: Switzerland)
- Denis Menchov (Rabobank: Netherlands)
- Ivan Basso (Liquigas: Italy)
- Cadel Evans (BMC Racing Team: USA)

Also, watch for these Canadians amongst the riders!
- Ryder Hesjedal (Garmin-Transitions: USA)
- Michael Barry (Team Sky: Great Britain)

Exercising in a heat wave…

According to the news we are experiencing a heat wave in Ottawa. This means that we have three or more consecutive days of temperatures over 32ºC. However, the humidex is pushing it up to 44ºC and that is H-O-T!

How does this effect physical activity? It’s the summer, and for most their days and evening are made up of outdoor activities. Rising temperatures call for smart planning when preparing for exercise outdoors.

Stay hydrated! Heat and humidity will increase the amount of fluid loss from the body.
Morning exercise. This is the coolest time of day.
Acclimatize; start out slowly to let your body adjust to the heat.
Rest when you need to.
Think safety first. Heat stroke and other forms of heat illnesses are preventable.

There are many resources in the SIRC Collection about exercising in the heat. A few examples are:

• Dreher, Beth. Heat Advisory. Runner’s World. 45 (8)Aug 2010: 27
• Karp J. Exercising in the Heat. IDEA Fitness Journal. June 2010;7(6):26-29.
• McDermott B, Casa D, Yeargin S, Ganio M, Armstrong L, Maresh C. Recovery and Return Activity Following Exertional Heat Stroke: Considerations for the Sports Medicine Staff. Journal of Sport Rehabilitation. August 2007;16(3):163-181.

Also, check out some of our online weather resources for additional information.

Calling It Like It Is

If anyone was watching the FIFA World Cup final match this past weekend, they know that a referee’s job is not always easy. With a final match record 14 yellow cards and one red, emotions were riding high. So how do officials handle highly charged scenarios?

The referee plays a key role in soccer matches. His vigilance, concentration and authority on the pitch ensure the respect of the players and adherence – or enforcement of the Laws of the Game. This is true for any officiated sport. According to Sports Officials Canada and their Code of Conduct, officials are charged with emphasizing the spirit of the competition rather than its outcome, striving to provide a sportsman-like environment, and placing the safety and welfare of competitors above all else.

The following tips to prevent and resolve conflict are central to providing a competition focused on the sport itself as opposed to the personality of those participating.

Tips to prevent conflict:

• Prevention is always better than cure! If action is taken early in the game, conflict is less likely to occur
• Make competitors aware of your presence by reacting immediately to rule infringements (when appropriate)
• Remain objective, no matter what prior knowledge of participants/teams an official has.
• Be definite and firm with decisions and communication
• Look sharp and act sharp - this will gain respect as an official
• Don’t take criticisms personally. Remember that coaches and participants are seeing the game from a different perspective to the officials
• At the beginning of the competition, provide structure and guidance, but also start a dialogue with the participants.
• Acknowledge the participant’s abilities and experience, and invite constructive viewpoints from some participants
• Speak clearly and firmly in heated situations. This will indicate confidence in managing the situation
• Keep cool if the situation starts to get a bit heated

Tips to resolve conflict:

• Be professional
• Remain calm
• Address the problem, not the emotions
• Focus on the person
• Be fair - avoid team or individual bias at all costs
• Be confident and open
• Be firm

References from the SIRC Collection:
Grunska, Jerry (2010). Enough is Enough: Where Should Officials Draw the Line on Coaches? Referee, 35 (2), p.62-63.

Safe Road Cycling

Cyclists and cars are often competing to use the same road space. Though many cities have started to build in safety features for cyclists including bicycle paths, bicycle lanes and signage, there are many things a cyclist must do to remain safe on the roadways. While it is recognized that the vehicle drivers also need to take responsibility for their behavior on the road in regards to bicyclists, a recent article from the SIRC Collection suggests the following 15 tips through which cyclists can ease the bike-car struggle.

1. Choose appropriate routes for the time of day
2. Take the space you are allowed
3. Have the right skills for the situation
4. Be very visible
5. Report serious incidents to the police even when there is an accident
6. Acknowledge when a driver does the right behavior
7. Change were you are riding if you are having habitual accidents
8. Take a cycling course if you are not an experienced commuter
9. Seek a bike buddy or start a bike bus
10. Bunches shouldn’t exceed 20 riders
11. Know and obey the road rules
12. Don’t push the rules in some situations
13. Treat everyone as if they are about to do something stupid
14. Defend bike riders sensibly
15. Join a local cycling group that works with local government to improve cycling conditions

For more details, order the full article from SIRC: Bosch, Tanya (2010). Sharing the Road. Australian Cyclist, 35 (2), p.26-28.

For cycling information in Canada check in to the resources at the Canadian Cycling Association/Association cyclist canadienne

Sportsmanship and Fair Play!

Check out the latest SIRC Newsletter - Sportsmanship and Fair Play!

Sportsmanship is something simple, visible, tangible and attainable. It’s when teammates, opponents, coaches and officials treat each other with respect. When everyone shares a mutual respect for the game it’s easy to see the benefits that participants in sports gain about fair play, courtesy and grace in loosing. Sportsmanship is a learned behavior, and it’s important that all coaches, officials and parents model, teach and lead by example. Over the last decade studies have shown that there has been a decline in sportsmanship and that professional and collegiate athletes only care about winning. With this trend, shouldn’t good sportsmanship be at the forefront just as much as fundamental movement skills when teaching sport?

http://sirc.ca/newsletters/july10/index.html

Dry Land Training for Ice Speed

Although hockey season in not quite here yet, dry land training season is. Many young players are taking part in strength and speed training clinics in order that they may perform better on the ice come September. You will see them outside on the fields using agility ladders, step hurdles and even speed chutes to improve their performance on the ice. Experts suggest that dry land training for hockey players should start when the player hits the 12 to 14 year age group. This is when they can benefit the most from a fitness regime both on and off the ice. It will not only improve their ice speed but also help them to develop a harder shot.

Anaerobic endurance is one of the benefits of dry land training. This can be done by including running, jogging, cycling or skipping in your workout. But one of the most effective benefits of dry land training would be for power, strength and speed. These would be exercises that focus on the legs and core, such as sprints, squats, lunges and any abdominal exercises such as sit ups. To increase an athlete’s power resistance training is also important, as well as exercises such as the jump squat.

SIRC has lots of resources on dry land training as well as drills specifically suited for hockey. So before you strap on those skates for the hockey season, strap on those cross trainers and get outside and run, sprint, squat, lunge and jump and before you know it you will be the fastest player on the ice.

• Jumping into plyometrics: 100 exercises for power & strength. Chu, Donald A. Human Kinetics, 1998.
• THE SECRETS TO EUROPEAN DRY-LAND WORK. DIXON, RYAN, Hockey News 2009 Special Issue, p7
• Training for high-performance collegiate ice hockey. / Entrainement pour la haute performance en hockey sur glace universitaire. Hedrick, A., Strength & Conditioning Journal Apr 2002: Vol. 24 Issue 2. p. 42-52
• Ice hockey/roller hockey: in-season resistance training. Penn State Sports Medicine Newsletter Dec 1998: Vol. 7 Issue 4. p. 2
• Intensive Hockey Camps establish new training benchmark. Hockey News 2/7/2006, Vol. 59 Issue 20, pHS41

Inclusion in Sport and Physical Activity

Everyone in Canada should have the opportunity to participate in sport and physical activity. It a recent ParticipACTION forum it was pointed out that those with disability can be expanded to those with limited access due to items like strollers or walkers. When this is taken into account statistics that state 1 in 6 Canadians have a disability can increase to much more. As a result it is important to create environments of inclusion making sure that activities are available and accessible to everyone.

A great resource that provides an overview of how to play a sport as well as modify it for inclusion is available on the Active Living Alliance for Canadians with a Disability website. Anything from badminton to triathlon can be adapted for inclusion.

Benefits for those with disability from participation in sport and physical activity include improvements in health and well-being, improved self-esteem and self-confidence, and improve mood. Inclusion in sport is researched in developing countries as well.

Practical resources are available that provide information on inclusion.

Easy Adaptation and Universal Design: All Abilities Welcome
Recreation Your Way: A Resource Guide Designed to Help Facilitate Inclusive Recreation in Your Community.
Resources Overview: Active Living Alliance for Canadians with a Disability

Learning from Disappointment

Athletes and coaches can have good and bad days and they must learn how to deal with both. Knowing what can trigger disappointment and how to deal with it can be beneficial to athlete and coach as well as those around them. A recent article in Modern Athlete & Coach provides tips in both of these areas.

Factors leading to disappointment:

• Unsatisfactory interpretation of results
• Unsatisfactory interpretation of performance standard during competition or training
• Missing training or competition.
• Injury
• Poor interpretation of training or missing training
• Challenging or poor relationship between athlete and coach or between athletes
• Inability to efficiently manage sport and life

Tips for managing disappointment:

• De-briefing after every competition
• Regular performance reviews
• Looking at what has been accomplished
• Developing a support network of professionals (mentors, psychologists)
• Incorporating cross training
• Linking performance to goals and time-plans
• Philosophy that you do not know whether an event is good or bad until long after
• Understanding that “disappointments” are part of sport

There are numerous factors that can lead to disappointment however managing it well can have a positive impact on coaches and athletes.

Klarica, Anthony. (2010) Dealing with Disappointment. Modern Athlete & Coach. 48(3), p.19.

Would you let a child drink ten cans of cola?

Would you let a child drink ten cans of cola? Would you let them drink an energy beverage? You may consider the latter; strategically marketed to appeal to youth and seen at sporting events you may never have realized that some of these drinks can contain upwards of 500ml of caffeine. It isn’t easy to figure out exactly how much caffeine is in an energy drink. The nutritional label often does not state the total amount of caffeine, simply listing caffeinated herbal extracts as an ingredient. An early release editorial titled “Caffeinating” children and youth caused some waves this week appearing in the Globe and Mail as well as on TV. The above issues as well as the negative side effects (irritability, nervousness, rapid heartbeat, sleep deprivation) are discussed.

In sport, studies have been done over the years on energy drinks versus sport drinks. It is an area that confuses most. The SIRC Collection contains the following articles that may help:

• Sports drinks? Energy drinks? Water? Keeping hydrated can be tough…
• Drink to Your Health.

Winning Immunity!

A healthy immune system helps us fight off diseases, helps in wound healing, and helps determine how well we age. In the sporting context, a healthy immune system aids training recovery, protects from illness and minimizes time away from training and competing. However, we all feel a little run down sometimes and this is our body’s way of saying that our immune system is a little weak.

Symptoms of a weakened immune system:

• fatigue
• listlessness
• repeated infections
• inflammation
• allergic reactions slow wound healing chronic diarrhea
• infectious illness

By avoiding as many of the following factors as possible you give your immune system a better chance to fight for your continued good health. The following are factors that weaken an immune system:

• stress
• caffeine
• sugar
• alcohol
• processed foods

There are a number of ways that nutrition can provide you with better health by providing immune system boosting nutrients. The following are foods that boost your immune system.

• garlic
• ginger
• specific vitamins/minerals (Vitamin C, Vitamin E, Selenium, Zinc, Beta carotene)
• Acidophilus/probiotics
• Omega 3/good fats

By adding one or two of these foods to your diet or avoiding some of the factors listed above that weaken the immune system, your immune system should start working better for you letting you concentrate on your fitness and sporting goals.

For more details, order the full article from SIRC:
Malar, Joanne (2010). Win Immunity! Boost your immune system – Get your immune system fighting for you. Swimnews, 37(1), p.18-19.

Other resources:

• Pidcock, Janet. Nourishing the Immune System. Retrieved from the Internet July 29, 2010.
• Sick and Tired Athletes. Retrieved from the Internet July 29, 2010
• Sport and Rest Can Boost Immune System. Retrieved from the Internet July 29, 2010

Food for … health!

There are many foods and nutrients that can help boost our body’s health and performance. An article from the SIRC Collection highlights 10 foods that lead the pack because they have more highly concentrated nutrients or special compounds that fight disease.

1. Blueberries: These berries have more antioxidants than many other fruits and vegetables and are also a natural ant-inflammatory. The darker the berry the more antioxidants they have.
2. Tomatoes: Contain lycopene, a chemical that potentially helps to reduce the risk of several cancers.
3. Pomegranates: For heart health. Drinking an 8.5 oz glass a day can improve blood flow to the heart by 17%. The juice also helps prevent formation of fatty deposits on blood vessel walls and decreases blood pressure.
4. Salmon: High in Omega 3s which help with cholesterol, decreases inflammation and can elevate mood.
5. Flax seeds: Health benefits from these seeds include lowering cholesterol, triglycerides and blood pressure, and help reduce the risk of heart attack. They contain beneficial fats and are high in fibre.
6. Green Tea: Research suggests that those who drink green tea have shown lower cholesterol levels and that epigallocatechin gallate (EGCG) contained in green tea knocks out cancer cells.
7. Coconut: During cold and flu season the lauric and capric acids in coconut have antiviral and antibacterial activity to boost your immune system. Research also suggests that it boost your anti-inflammatory response.
8. Açaí: Full of antioxidants and health-promoting fats, the fatty acid in açaí has been shown to promote good heart health.
9. Broccoli: High in vitamins C, K and A, as well as dietary fibre, it also has multiple cancer fighting properties and protects against heart disease.
10. Dark Chocolate: Research shows that it is high in antioxidants and can lower blood pressure. Cocoa content should be 60% or higher, the darker the better.

Adding these foods into your daily diet can improve your health and help you avoid the chronic diseases that afflict many people.

For more details, order the full article from SIRC :
Barrett, Koren (2009). 10 Super Foods: What They Are and Why You Should Eat Them. Volleyball, Nov 2009, p.20-21.

1 in 4 Youth Athletes Report Performance Enhancing Substance Use.

In a recent study it was reported that 25.8% of young athletes in Quebec indicated that they used one of more substances from an IOC prohibited and/or restricted list of performance-enhancing drugs in the past 12 months.

The top five substances listed were:

• Recovery Drinks (49.4%)
• Chocolate (34.1%)
• Vitamin Supplements (26.5%)
• Coffee (16.)%)
• Creatine (11.5%)

These were followed by alcohol (11.4%) and marijuana (7.7%). Performance enhancers such as Anabolic Steroids (1.0%), Growth Hormones (1.2%) and Erythropoiuetin (0.8%) were reported with much lower than others.

What does this mean? Should we be educating our youth on the dangers of performance enhancing drugs more that we already do? Do we need to consider the additional social pressures they are receiving about these substances? Numerous studies can be found indicating high levels of medication and drug use amongst athletes, the following examples are from the SIRC Collection are listed below.

ReferencesGoulet, Claude; Valois, Pierre; Buist, André; Côté, Mélanie. Predictors of the Use of Performance-Enhancing Substances by Young Athletes. Clinical Journal of Sport Medicine. 20(4):243-248, July 2010.

Grossbard J, Hummer J, LaBrie J, Pederson E, Neighbors C. Is Substance Use a Team Sport? Attraction to Team, Perceived Norms, and Alcohol and Marijuana Use Among Male and Female Intercollegiate Athletes. Journal of Applied Sport Psychology . July 2009;21(3):247-261.

Smith A, Stewart B, Oliver-Bennetts S, et al. Contextual influences and athlete attitudes to drugs in sport. Sport Management Review. August 2010;13(3):181-197.

Solberg H, Hanstad D, Thøring T. Doping in elite sport - do the fans care? Public opinion on the consequences of doping scandals. International Journal of Sports Marketing & Sponsorship. April 2010;11(3):185-199.

Tscholl P, Alonso J, Dollé G, Junge A, Dvorak J. The Use of Drugs and Nutritional Supplements in Top-Level Track and Field Athletes. American Journal of Sports Medicine . January 2010;38(1):133-140.

Do I need a license for that? Music and Copyright

Any public performance of music falls under Canada’s Copyright Act. This means that if you are playing music at an event you will need to have a license from SOCAN. For sport, recreation and physical activity Tariff 9, Tariff 19 and Tariff 21 are commonly requested licenses.

• Tariff 9 allows you to play music at events involving baseball, football, hockey, basketball, skating competitions, races, track meets and other sport events.
• Tariff 19 allows you to play music involving physical exercise (dancercize, aerobics, body building and other similar activities) and dance instruction that take place in one room.
• Tariff 21 allows you to play music in school and/or community recreational facilities for activities such as figure skating, hockey, fitness activities and amateur rodeos.

For additional information go to:

• Cameron, Zane. (2010) What’s the Score on Copyright and Licensing? Fitness Informer. Spring, p.26. (Available in SIRC Collection)
• (2007) When Music is Played at Your Event, Who Pays the Piper? Centre for Sport and Law Newsletter. (Accessed: Aug. 12, 2010)

Helpful Links:

• SOCAN
• Copyright Board of Canada

Master Athletes

Check out the latest SIRC Newsletter on Master Athletes!

A Master Athlete is anyone over the age of 35 and competitive. As baby boomers age the number of athletes competing later in life will be on the rise. Age group events become the new challenge as there is the chance every few years to be at the top of your game and still blow away most of the competition like running a sub-3hr marathon at age 70. Master Athletes are awe-inspiring but have different needs that should be recognized. If you are not ready to hang in your competitive hat check out how to tweak your program to stay at the top of your game well into the golden years!

http://sirc.ca/newsletters/august10/index.html

Weighty matters

The latest position stand from the American College of Sports Medicine (ACSM) on weight loss and the prevention of weight regain highlights the continuing battle with obesity and overweight in the North American population. According to the statement “overweight and obesity affects more than 66% of the adult population and is associated with a variety of chronic diseases”. The Canadian Academy of Sports & Exercise Medicine (CASEM) discussion paper on physical inactivity in children and adolescents indicates that “over the past several decades, obesity has increased by 54% in children 6 to 11 years old and 39% in adolescents 12 to 17 years old”.

Recommendations from these organizations for weight loss and preventing weight gain include:

• 150-250 minutes per week of moderately vigorous physical activity should be sufficient for preventing weight gain greater than 3%
• physical activity lasting longer than 150 minutes per week usually results in modest weight lossc
• consistent physical activity is the best predictor of sustained weight management following weight loss
• most studies demonstrate that combining caloric restriction (diet) and physical activity in a weight management program has encouraging weight loss results
• exercise programs combining aerobic training and resistance exercise show superior results for weight and fat loss

All the more reason for us to get out there and get active!

For more information on physical activity and body weight contact SIRC.

Youth Olympic Games

The first ever Youth Olympic Games got underway this week in Singapore. The Youth Olympic Games (YOG) is a sporting event for young people ages 14-18, balancing sport, culture and education. The vision of the Youth Olympic Games (YOG) is to inspire young people around the world to participate in sport and to adopt and live by the Olympic values. The Games take place August 14-26, 2010 and feature:

• 26 sports and culture & education programs
• approximately 3,600 young athletes
• 205 National Olympic Committees
• 20,000 (approx) local and international volunteers
• an estimated 370,000 spectators

The next YOG will be the first Winter Youth Olympic Games and will be held in Innsbruck, Austria January 13-22, 2012.

SIRC wishes all athletes participating in the Games the best of luck!

Sport Injury Psychology

In a recent article in the SIRC Collection Dr. John Heil talks about the "10 Challenges" faced by the injured and recovering athlete, and the psychological tools that can help the athlete meet these challenges. He suggests that by approaching injury rehabilitation as part of the game that an athlete must play, the athlete can transfer sport skills to their rehabilitation. The following are the ten challenges he describes:

• Challenge 1: Knowing the Game. Knowing the “how” and “why” of rehab engages the athlete in the process.
• Challenge 2: Identifying Goals. Understanding the “how” of rehab invests the athlete in the process.
• Challenge 3: Visualizing the Plan. “See, believe & achieve”.
• Challenge 4: Focusing on Thinking. Thinking about the right thing, at the right time, in the right way.
• Challenge 5: Managing Emotions. Channeling and modulating emotions (positive and negative) energizes rehabilitation.
• Challenge 6: Playing with Pain. Differentiate performance pain from injury and adjust accordingly.
• Challenge 7: Training with Intensity. Working smarter through physiological conditioning (intensity) and biomechanical precision.
• Challenge 8: Calculating Risk. Decision-making based upon knowledge of ability, intensity and pain.
• Challenge 9: Staying Mentally Tough. Turning negative momentum into positive by having the courage to take control of what can be controlled (personal thoughts, feelings, and actions).
• Challenge 10: Self-Actualizing. Personal growth and development in the pursuit of excellence.

While meeting these challenges can help an injured athlete face their recovery with a sense of purpose and direction, they are also applicable to anyone facing adversity and looking for a positive way to move forward.

Order the full article from SIRC: Heil, John (2009). Sport Psychology and the Injured Athlete. American Fencing, 59(3), 30.

Toning Footwear - the next great fad?

You may have noticed ads lately for toning footwear. For years companies such as MTB, Sketchers, New Balance, Champion, Avia, Reebok, and Dr. Scholl’s have been developing their unique versions. Originally targeted at major sporting goods stores there are a few specialty stores that are considering how to incorporate them into their merchandise. One thing that seems to be holding them back is that there is no compelling research that supports the theory that these shoes are more effective at weight loss and toning like they claim. Until this happens some of the smaller specialty stores may wait it out a bit longer before putting them on their shelves. It sounds like we will just have to wait and see if these shoes can go the distance.

Articles in the SIRC Collection about toning footwear include:

• Lefton, T. (2010). Toning craze helping shape up shoe market. Street & Smith's Sportsbusiness Journal, 13(10), 6.
• Ryan, Thomas J. (2010) All hands on deck. SGB. 43(4), 48-49.Ryan, T. (2010). Toning Footwear Trend or Fad?. SGB, 43(2), 12.

Strength Training Injuries on the Rise?

From 1990-2007 the number of injuries related to strength training has nearly doubled. In a study that was published in the American Journal of Sports Medicine earlier this year, the number of injuries have increased overall however there are a few findings that stood out.

Males

• Males represented the most injuries with 82.3%
• Average age was 27.6 years
• Most injuries were a result of using free weights
• Common diagnosis was sprain/strain
• Result of injuries were due to free weights being dropped

Females

• Females represented 18.2% of the injuries
• Represented the largest amount of foot injuries

Youth

• Those 12 years and younger represented the largest amount of hand injuries
  55 years- plus
• Represented the largest amount of injuries involving machines

What has been the impact of this research?
Fitness and personal training publications have been running the statistics in order to raise awareness of creating safe strength training program for individuals. If you would like to read the complete study it is available in the SIRC Collection. Contact askalibrarian@sirc.ca .

Hill Climbing –Where do you stand?

A featured article in Cycling Weekly recently discussed how to be a better climber. What caught our attention were the tips of when to stand during a climb.

When do you Stand on the Climb?
Staying in the Saddle

• More efficient since all the oxygen can go to your legs
• Leg strength will improve
• Increased coordination in transferring the drive from one leg to another

Standing in the Saddle

• Produce higher power outputs for steed gradients
• Standing from time to time will keep you in better shape
• Can be used to attack and accelerate up hill

Weighty Issues

• Most of the best climbers weight (in pounds) no more than twice their height in inches. So a 6ft rider would weight approximately 144pds.

Tips for Climbing

• Look ahead
• Ride at your own pace
• Move towards the front of the group at the beginning of climbs to give yourself slipping room
• Time when to change into an easier gear so you don’t lose momentum.

More cycling tips are available in the SIRC Collection.

Volunteers

Check out the latest SIRC Newsletter on Volunteers!

Recruiting, selection, references, training, recognition and retention is just as important with volunteers as it would be with paid employees. Often recruiting volunteers is a major hurdle faced by organizations. Why not try looking at the older or younger generations for a new pool of recruits? It is important to remember a proper background check is essential when someone wants to volunteer and this becomes critical when they will be working with children. Don’t forget this vital step just because the labour is free. Finally, work with your volunteers to ensure they have enough training. This will also help determine what keeps them motivated and happy, ensuring they continue to volunteer with your organization.

http://sirc.ca/newsletters/september10/index.html

Building Confidence

September brings with it a season of change and a sense of beginning … back to school, back to work after the summer, a beginning of a new season of training. Change and new beginnings often bring a sense of nervous anticipation as we deal with all the feelings that are brought to the surface. How can we build our confidence to address these feelings? A recent article in the SIRC Collection looks at achieving your sporting success through strengthening your ‘confidence muscle’.

Three key points of the article are highlighted:

• Reflect on your past performances. Identify what factors contributed to success.
• Write a confidence resume. Write out past achievements, successes and anything where you are pleased with yourself.
• Do visualization exercises. Repeatedly imagine you are watching yourself in a movie being the best you can be for your next performance.

As in most cases, lessons learned in sport can be directly applicable to life. So the next time you are facing a new challenge, meet it head on by flexing your new ‘muscle’.

Order the full article from SIRC: (2010). Soar With Incredible Levels of Confidence. Ultra-FIT, 20(4), 40-41.

Race Tactics

Using smart thinking in your races can often help you shave seconds off your time. An interesting article from Running Times talks about using a few simple tactics to increase your racing success. While the context for the article is running, they can be applied in a variety of sporting environments.

• Run the tangents. Be aware of the race route and choose the most efficient line to shave off a few seconds. The shortest distance on a curving road, is to travel from inside corner to inside corner.

• Pass with authority. Don’t just ease by a competitor, fly by them and make them question their own physical state.

• Pass wide. Passing wide on a straight stretch of the route prevents other racers from latching on to your surge without adding too much in the way of distance.

• Surging early and often. Don’t be afraid to surge early in a race to create gaps, quite often they are maintained throughout the race. Throw in another surge shortly after the first one, the gap you make may well be enough to get you permanently ahead.

• Sneak a peek. While you shouldn’t be looking back at your competitors (it may be seen as a sign of tiredness), sneaking a peek with a quick glance while going around corners should give you valuable information while leaving your competitors unaware.

• Steal their move. If you sense a competitor is about to make their move, “steal” it and do it first making them respond. Taking control of the move takes the impetus away from them.

• Surge on corners. A great place to take advantage, surging through corners when most slow down to negotiate them forces your competitors to change gears to catch up. Just keep your cadence fast and your stride short.

• Surge at the top and bottom of every hill. Many runners slow down over the crest of a hill and slow down at the bottom, take advantage of this surging over the top of the hill and carrying your momentum at the bottom to surge through the flat.

Thinking through your strategic moves can give you many advantages in your race technique. So remember to train your mind as well as your body for your next race.

Order the full article from SIRC: McMillan, Greg (2009). Shaving Seconds & Rousting Rivals. Running Times (372), 18.

Pregnancy and Exercise is Highlighted this Month

Paula Radcliffe and Kara Goucher are to Olympic Distance runners who happen are due on the same day this September. This has caused a flurry of articles being written on pregnancy and exercise in popular publications this month as they share their tips on physical fitness letting readers catch a glimpse of how they train during their pregnancies. The result?
- They ease up on training, shortening runs and cross training.- They indulge in cravings once in a while.- They incorporate new forms of fitness like anti-gravity treadmills to reduce pressure on their bellies.If you are looking for more information on pregnancy and exercise? Check out the SIRC Newsletter and Runner’s World site on the topic.

Also, the following articled have recently been published on the topic. They are available from the SIRC Collection.

R, B. (2010). Does exercise training during pregnancy influence fetal cardiovascular responses to an exercise stimulus? Insights from a randomised, controlled trial. British Journal of Sports Medicine, 44(10), 762-764.

Jones, J., Housman, J., & McAleese, W. (2010). EXERCISE, NUTRITION, AND WEIGHT MANAGEMENT DURING PREGNANCY. American Journal of Health Studies, 25(3), 120-128.

Melzer, K., Schutz, Y., Boulvain, M., & Kayser, B. (2010). Physical Activity and Pregnancy: Cardiovascular Adaptations, Recommendations and Pregnancy Outcomes. Sports Medicine, 40(6), 493-507.

Looks or Training Volume? Which is more important for ultra runners?

What matters more to performance in ultrarunners? Training or anthropometric parameters? The results from this research were published recently, combined with interesting facts on running performance such as:

• Skin-fold thickness is positively associated with performances over 1,500m -10,000m and marathons
• Length of upper leg is a positive associations with running times over 800,1500 and 5000m
• Circumferences of chest and thigh are positively associated with running times over 800m
• Upper arm circumference is positively associated with 10,000m running times and ultrarunners

Characteristics of Ultrarunners

• Lower BMI
• Lower amounts of fat at abdomen and legs

At the end of the day, the results of the study indicate that training volume and personal best time in marathon have a greater impact on performance when you are going the distance.

Want to read the full article? Contact us at askalibrarian@sirc.ca

Knechtle, B., Wirth, A., Knechtle, P., and Rosemann, T. (2010) Training Volume and Personal Best Time in Marathon, Not Anthropometric Parameters, are Associated with Performance in Male 100-km Ultrarunners. The Journal of Strength and Conditioning Research. 24(3), 604-609.

Cross Trainers?

We all know how important it is to have proper fitting footwear for our sporting endeavors. But did you ever think that you’d be wearing shoes in the pool? American Olympic swimmer Amanda Weir has been using running shoes in her pool training to help improve her lower body strength for kicking. According to her coach, shoes are a great form of resistance training; they add a strain on the swimmer’s legs that forces them to develop more powerful muscles and better endurance. Kicking with shoes means that swimmers can retain a full range of movement so they develop strength alongside ankle flexibility. There also seems to be a mental or perceptual benefit to training with shoes in that when they come off, the feet feel lighter and faster, and have a better grip on the water.

So next time you are looking to throw a little change into your swimming routine, pack your shoes and try it out.

Reference from the SIRC Collection: Savage Hays, Kelsey (2010). If the Shoe Fits… Splash, 18(3), 32-33.

Alcohol and Athletic Performance

There has been a lot written on the association between alcohol and athletes. A recent article into the SIRC Collection discusses the physiological aspects alcohol consumption and its impacts on athletic performance from a nutritionist’s perspective.

Alcohol affects each organ in the body and is related to a number of diseases. While the amount of alcohol consumed and cumulative effects of alcohol consumption factor in to its impact on performance, there are a number of ways that alcohol can impair performance.

• Sports-related injuries can occur due to a reduction in cognitive function, balance and motor control
• Regular consumption can depress the immune function, slowing down healing rate and causing athletes to become more susceptible to infections
• Acute consumption leads to impairments in motor skills and physical performance
• Even low levels of alcohol can slow reaction time and decrease hand-eye coordination
• Alcohol can weaken the pumping force of the heart, impair temperature regulation during exercise, decrease grip strength, and decrease time to fatigue
• Dehydration can occur due to alcohol’s diuretic properties

The American College of Sports Medicine (ACSM) Position Statement on the Use of Alcohol in Sports emphasizes that use of alcohol can be detrimental to athletic performance and recommends that alcohol be avoided for at least 48 hours prior to an event and that post-exercise an athlete should rehydrate properly with water and/or sports beverages before any alcohol consumption.

Reference: Volpe, Stella Lucia (2010). Alcohol and Athletic Performance, ACSM’s health & fitness journal, 14(3),28-30.

Coaching: Communities of Practice

A community of practice (CoP) was coined in 1991 to describe a group of people sharing a common concern or passion, who interact regularly to learn how to do it better. A recent article in JOPERD discusses how CoPs can be fantastic educational tools for interscholastic coaches. However, CoPs can be incorporated in many coaching situations as shown through research by Dr. Diane Culver and Dr. Pierre Trudel over the past few years.

How does CoP work?
A facilitator is appointed to be the “traffic cop” of the group. Their role is coordination only, ensuring a flow of discussion amoung the group.

What needs does CoP fulfill?

• Reflection and Mentorship
  o Members are exposed to perspectives of others and can developing trusting relationships.
• Adaptable Knowledge
  o Sharing of old and new ideas allow a flexibility to work in various environments.
• Competitive Nature of Coaches
  o Group controls the transfer of knowledge and over time cooperation between members should occur.
• Larger Educational Structure
  o Each member is considered an expert and contributor to the group.

For more articles relating to Communities of Practice (CoPs) contact AskALibrarian@sirc.ca

Be Confident and Don’t Think Too Much

Sprinters can be found in sports such as swimming, kayak or running and the psychological demands are much different than that of distance athletes. An article recently published in Splash discusses mental tips for sprinters. They may be basic but they cover the essentials.

• Controlling Your Arousal
  o You need to find the right balance of adrenaline at the beginning of a race. Too much energy expended is not good but neither is not having enough to get going.
• Try Easier
  o The harder you try you may compromise your form, easing up may increase speed.
• Being Confident
  o Low confidence can increase anxiety and negative focus
• Determination
  o Find our competitiveness and make it a goal to finish the race in the best time you can and out-compete your heat.
• Focus
  o Don’t over think. Try to get rid of excess worry and have only 1-2 thoughts. Sprinters should have to think as little as possible during the race.

There are lots of resources in the SIRC Collection for mental training from past newsletters to book and articles. For more mental training tips check out email askalibrarian@sirc.ca .

Source:
Kimball, Amiee C. (2010) Easy Speed: The psychology of Sprinters. Splash. July/Aug, p.18

XIX Commonwealth Games Delhi

With the success of the Opening Ceremonies in Delhi, the XIX Commonwealth Games have officially begun. While the country and operations for the Games have taken a beating for the myriad of difficulties and problems associated with the Games, there are many positive reports coming out of Delhi as the athletes take the stage. Accommodations have come up to par, venues are in good shape and the food in the Athlete’s Village has received good reviews.

The XIX Commonwealth Games in numbers:

• 17 sports
• 272 medal events
• 6,700 athletes and officials
• 71 countries and territories represented
• 400 member Canadian team (athletes, officials and staff)
• 250 Canadian athletes
• Cost estimates for the Games have ranged from US$3 billion to more than $10 billion
• Canada finished 3rd at the 2006 Commonwealth Games with 86 medals

Reports on the Canadian team suggest that the strength of this year's team lays in swimming, diving, weightlifting and wrestling. The team will have the words “laghe raho” written on their uniform. It's a Hindi term which means “be at it.”

So join SIRC in cheering on our team!

Hypertension … in kids!

When we think about high blood pressure, we associate this with getting older and watching our sodium intake. But an article in the Wall Street Journal brings to light a dangerous trend in adolescent and pediatric hypertension. The fact that more and more children and teenagers are showing evidence of hypertension means that they are on an early trajectory for heart attacks, strokes and other serious problems. Studies quoted in this article indicate that an estimated 5% of people age 18 and under have hypertension, which is up from about 1% three decades ago. This is largely due to an increasing number of overweight and obese children. Indications are that this estimate is actually on the low side. “The good news is that most young people can achieve healthy blood pressure and reverse the accumulated bad effects by increasing physical activity, improving their diet and losing weight. Medicines generally aren't required.”

The following steps are recommended so you can monitor and prevent high blood pressure and its risks in children:

• Know your child’s blood pressure. Starting at age 3 blood pressure checks should be part of the annual check up
• Incorporate a regular program of physical activity as part of everyday life
• Plan time away from the house and the television
• Reduce unhealthy eating
• Reduce salt in daily diet
• Include more fruits and vegetables in the diet

According to the report the diagnosis is not a life sentence. A regular program of physical activity for at-risk children can lead to significant reductions in blood pressure and improvements in the health of their arteries.

SIRC Reference: Winslow, Ron. (2010).Doctor’s Focus on Kids’ Blood Pressure. Wall Street Journal, June 29, 2010. Retrieved from the Internet October 6, 2010.

Are you an Active Couch Potato?

How much do you sit? Think of your day. How do you get to work? Drive? Bus? When you are at work are you sitting? Maybe you workout and then get home and sit for dinner and end your day with some TV or surfing the ‘Net. You may be an active person surpassing the guidelines for physical activity but how much do you sit and how does this affect your body?

Sedentary behavior (i.e. sitting) can lead to obesity and other metabolic diseases such as diabetes, cardiovascular disease and breast and colon cancer. Addressing too much sitting has become a population health issue and countries including Canada are looking at practical and policy approaches. Several suggestions on changing how much we sit include:

• Innovative Technology such as desks that change height
• Regulations to break up job-related sitting
• Promoting active transport

Organizations such as the Alberta Centre for Active Living offer suggestions for physical activity at work including:

• Yoga at your desk
• Stretching at your desk
• Sitting on a stability ball
• Treadmill workstations

It is amazing to think of how much of your day you may sit. Next time you hesitate getting up from your desk, don’t. There could be some health benefits from it!

Physical Education and Physical Literacy

Check out the latest SIRC Newsletter on Physical Education and Physical Literacy!

Attention towards understanding youth physical fitness in relation to health has developed in the last few years. With this in mind, educators are seeking a curriculum with a vision of building physical and health literacy. Students need to be experiencing programs that are more engaging, energizing and personally enriching. Better quality physical education is likely to change the health-related behaviours and attitudes of students, as well as those of their families and communities. Physical literacy is a term that is not always easy to understand. Physical and Health Education Canada defines being physically literate as: an individual who moves with competence in a wide variety of physical activities that benefit the development of the whole person. Physically literate individuals are able to demonstrate a variety of movements confidently, competently, creatively and strategically across a wide range of health related physical activities.

http://sirc.ca/newsletters/october10/index.html

Renewal Time … Is the Canadian Sport Policy working?

Folks from across Canada have been meeting to discuss the Canadian Sport Policy. In 2012, the ten year term of the current policy is ending. Should we continue as is? Should there be no Policy? Should we adopt Canadian Sport for Life? Do the current four pillars (Participation, Excellence, Capacity and Interaction) reflect Canadian society now? These are some of the questions the federal and provincial/territorial governments are now considering.

Sport Canada and the Sport Matters Group have been asking for thoughts from Canadians on the Policy. Here are some of the suggestions so far:

- Extending the vision of the Sport Policy to incorporate the social development aspects of sport such as community involvement, immigration, and education
- Adding Community Building as a fifth pillar
- Evaluate what is meant by ‘participation’ to incorporate unstructured and informal sport
- Incorporate the language of Canadian Sport 4 Life

Do you want to find out more? The summary of findings from the community engagement and the consultation process are available online as well as the reports from the working groups, consultation papers and more.

Read the documents and if you have thoughts now is the time to get them out there to be heard.