1. PERFORMANCE AND HEALTH
Chapter 12
Physiology for coaches

2. PERFORMANCE AND HEALTH
 Behavioral factors outside of training can have a big
impact on performance
 Coaches can not control these factors
 They Include:
 Nutrition
 Hydration
 Rest and Sleep
 Acclimatization
 Mental Health behaviors
 Stress management
 Substance abuse
 Disordered eating
 Psychological skills

3. NUTRITION
 Athletes don’t always make good food choices
 Strength training athletes benefit from adequate
protein intake both before and after workouts
 Long duration athletes benefit from adequate
carbohydrate intake during long training sessions
 Avoid rapid weight loss, not more than 1lb / week
 Encourage well rounded eating of Complex
Carbohydrates, low to moderate fat intake,
adequate fruits and vegetables

4. NUTRITION
 For more information on nutrition please see the
Food plate at: www.choosemyplate.gov
 DMACC offers a couple nutrition options:
 Please refer to the current catalog and continuing
education brochure.

5. HYDRATION
 Athletes live in a state of dehydration, unless they are
diligently rehydrating
 Caffeinated drinks and alcohol add to this dehydration
 Daily needs can vary from 1 liter to 10 liters depending
on activity level, temperature, humidity, and personal
sweat rates.
 Provide unlimited fluids at games and practices
 If training exceeds 1 hour provide a sports beverage,
helps to preplace electrolytes lost in sweat.
 With in an hour after training provide some
carbohydrates and protein to replace muscle glycogen
and repair muscle damage.

6. REST AND SLEEP
 Growing athletes need lots of rest
 Lack of sleep can lead to psychological problems
and impaired immune function.
 Athletes who get 7-8 hours of sleep are healthier
 Schedule ample rest time in training programs

7. ACCLIMATIZATION
 Adaptation to an environmental condition.
 Heat
 Lack of acclimatization can be life threatening
 Allow 5-10 days for body to adjust to heat and humidity
 Heat cramps, heat exhaustion and heat stroke are possible
 Altitude
 Allow 5-7 days for every 1,000 feet above the athlete’s home
elevation
 Adjustments include: greater air intake, increase red blood
cells and hemoglobin.
 Improvement is the athlete’s ability to take in, transport and
utilize oxygen.

8. MENTAL HEALTH BEHAVIORS
 Stress Management
 Stress response is a learned behavior
 Teach athletes to better manage stress for better health
and performance
 Substance abuse
 Tobacco use, alcohol, and recreational drugs interfere with
skilled performance
 Supplements and energy drinks also have hidden health
and performance risks
 NCAA has a list of Banned substances
 *Don’t risk the health of your athlete by encouraging or
allowing the use of unproven and untested supplements.*

9. DISORDERED EATING
 Eating disorders are common in sports in which
excess weight may have a negative effect on
performance.
 Bulima – characterized by binge – purge cycles
 Anorexia – characterized by a desire for perfection
and a distorted body image.
 Coaches should know the signs of disordered
eating so they can help athletes get the help they
need.
 Avoid placing emphasis on weight or body fat.

10. PSYCHOLOGICAL SKILLS
 Relaxation
 Learn to let the movement flow
 Rely on skills learned through good practice
 Concentration
 Focus, don’t let you mind wonder
 Imagery
 Mentally practice specific skills and movements
 Activation
 Positive self talk
 Help athletes learn to evaluate quality of
performance not based on winning or losing.

11. OVERTRAINING
 Excess training volume or intensity that leads to
poor performance and could compromise immune
function.
 Symptoms include:
 Fatigue, staleness, irritability, decreased interest
 Weight loss, mood changes, anxiety, dejection, hostility,
confusion
 Rise in exercise and resting heart rates, decreased
testosterone, increase white blood cells, loss of tissue
protein.
 Decrease strength and endurance
 Loss of coordination and decrease in performance

12. CAREER DEVELOPMENT
 Athletes go through various stages in their careers and
the training must be appropriate for each stage
 Kids (under 10)
 Learn skills and have fun
 Youth (11-15 years)
 Refine techniques, emphasize performance over winning
 Young Adults (16 -19 years)
 Need more rest for growth spurt
 May focus on 1 sport
 Begin year around training

13. MULTI YEAR PLANNING
 Set out general performance and training goals for each
year.
 Progress from multi-sport to specialization
 From individual development to team tactics and
strategies
 Build aerobic base
 Strength and power are needed for advanced skills and
coordination.