Sport and Mental Health

Athletes are often perceived by the public to be fitter, healthier and happier than others. In fact, athletes are not immune from mental health issues, and can struggle just like the rest of us. Along with the stigma attached to mental health, especially in the sporting world where mental toughness is as valued as physical toughness, it can be difficult for athletes to seek help. That's why SIRC has compiled articles on the stigma of mental health, athletes battling depression and anxiety, signs of athlete burnout and understanding mental health issues.

SIRC Newsletter: http://www.sirc.ca/newsletters/April14/index.html

Les Jeux du Canada - Sherbrooke 2013

Les Jeux du Canada accueilleront 4200 des meilleurs athlètes au Canada dans plus de 20 disciplines devenant ainsi un événement sportif captivant. Grâce à l’aide de plus de 5000 bénévoles, c’est le plus grand événement multisport pour les jeunes athlètes de toutes les provinces et territoires canadiennes. Ces Jeux se tiendront du 2 au 7 août à Sherbrooke au Québec.

SIRC a compilé des articles au sujet de l’histoire des Jeux du Canada, des habitudes précompétitives, de la résilience dans le sport et de la nutrition au jour de la compétition. 

et plus encore: http://sirc.ca/newsletters/mid-July13/Index_f.html

Cross Training for the Winter Season

Cross training, whether it's done as whole other sport or alternate activity can be a fantastic mental and physical break from your regular training. Splitting up your daily routine with weight-lifting, spinning or swimming for example, gives you a whole new set of skills to focus on and inserts you into a fresh atmosphere with a different group of people.

A big benefit of cross training is that it tends to work muscle groups that get underutilized if you only stick to one sport. Strengthening these muscles can improve your training in other areas like balance and form.  As a new approach to an athlete’s workout routine, cross-training can also increase power, add flexibility, build stability, and increase motivation.

Look at cross training as a way to explore other areas of exercise and fitness. You'll get the opportunity to meet new people, learn a new discipline and train your body at the same time. Some winter friendly ideas are:

• Indoor rock climbing
• Spinning
• Swimming (or deep water runs)
• Dance classes
• Yoga or Pilates
• Resistance training
• Dodgeball
• Martial arts class
• Any winter sport - cross country skiing, hockey, curling or skating clubs are numerous and easy to join

Once you step away from your chosen sport for a while you'll be able to return to it with a different perspective. You may find that you are more enthusiastic and have a greater appreciation for your training. Keep in mind that cross training doesn't need to be just a winter event, incorporating some alternate exercises will help to prevent burn out and overuse injuries as well. 

References from the SIRC Collection:  

1. Arseneau L. Using cycling for cross training. Coaches Plan/Plan Du Coach. 2010 2009;16(4):14.
2. Deep Water Running for Injured Runners. Athletic Therapy Today. March 2007;12(2):8-10.
3. Rosania J. CROSS TRAINING. Swimming World. July 2007;48(7):30-31.
4. JOUBERT D, ODEN G, ESTES B. The Effects of Elliptical Cross Training on VO2max in Recently Trained Runners. International Journal Of Exercise Science. January 2011;4(1):243-251.
5. Krause P. The Benefits of Cross-Training. AMAA Journal. Spring2009 2009;22(2):9-16.
6. Poynton E. Stress Fractures. Modern Athlete & Coach. January 2011;49(1):16-17.
7. VANDEN BROOK J. AVOID INJURY AND BURNOUT A STARTLING NEW CROSS-TRAINING REGIMEN FOR CROSS COUNTRY SKIERS. Cross Country Skier. January 2012;31(3):78-77. 
8. Vleck V, Alves F. Cross-training and injury risk in British Olympic distance triathletes. British Journal Of Sports Medicine. April 2011;45(4):382.

Get the Warm up Low-down for Kids

When playing sports, warming up is a must and with kids there's an entirely different approach to coaching them through warm up drills. The value of a warm up created for children is that it raises the body temperature and heart rate, prepares the muscles and joints for activity, and helps to prevent injury.  However, most people aren't aware that proper warm up also sets the mood and pace for the activity that is to follow.  Part of a coach's job is to capture the children's attention and to get them excited to move around.

Coaches should plan and implement a warm up that:

• Is fun
• Is very active
• Contains a wide range of movements and physical challenges

This can be achieved in a variety of ways, but games and fun activities should dominate your warm up.  Suggested activities include exercises that involve simple skills and challenges:

1. Running on the spot - include clapping above head, boxing in various directions, etc.
2. Bouncing on the spot - forwards/backwards, side-to-side
3. Running or skipping forwards, backwards, sideways, etc. 
4. Zig-zag or slalom running
5. Agility activities
6. Galloping in various directions
7. "Fast feet" on the spot
8. Partnered activities

Getting your practice session off to a good start is extremely important when coaching youngsters.  Knowing your group will help you to select activities and games that they will enjoy.  For young ones, incorporating lots of fun and movement will result in lots of smiles and help you get the most of your practice session.

References from the SIRC Collection: 

1. Byl J. 101 Fun Warm-Up And Cool-Down Games [e-book]. Champaign, Ill.; United States: Human Kinetics; 2004.
2. Halvorson R. Dynamic Warm-Ups Reduce Sports Injuries. IDEA Fitness Journal. April 2009;6(4):14.
3. Mitchell M, McKethan R. Making Physical Activity Fun. ACSM Fit Society Page. Spring 2003;:3-4.
4. SATO G. WARMING-UP with MINI-GAMES. Volleyball. January 2010;21(1):57-59.
5. Walters K. WARM-UPS: Thinking Outside the Penalty Box. Soccer Journal. November 2008;53(7):12-13.
6. Welch B. The importance of a proper warm-up. Coaching Youth Sports. September 2003.

Reflecting on Night Safety

The days are getting shorter, which means that any outdoor workouts done before or after work will probably be done in the dark.  For the next few months it's important to take some time to make sure you are prepped to ensure your safety when training at night.

Remember to:

Dress to be seen - The biggest difference between exercising at night versus during the day is visibility.  This is an excellent occasion to go a little overboard; wear tons of reflective gear and blinking lights.  Reflective strips on your arms and legs are more effective because drivers are more likely to see the light in motion.

Light up your path - Invest in a head lamp and/or flashlight in order to see the ground in front of you.  Depending on your path, you may need to avoid, litter, potholes, branches and fences.

Recruit a friend - There is safety in numbers, it not only increases your visibility, it may deter potential attackers. If you are out alone, let someone know where you are going and when you plan to be back.

Bring a small safety kit - Bring a cell phone, your ID, some money and a credit card.  Waist packs can be good for this since they are designed to stay in place without bouncing.

Dress for the weather - Layering and hydration are very important when the cold weather hits.  Try to avoid cotton since it will just absorb your sweat and make you damp and cold, instead, stay dry with technical wicking fabrics.

Bring your sense of adventure - If you're feeling bored with your regular training routine, exercising at night can add some fun.

Although there is no guarantee when it comes to safety (sometimes drivers just don't see you) if you dress appropriately and pay attention to your surroundings you can minimize the risk when exercising in the dark.

References from the SIRC Collection:

1. Battling the elements: dark. Cycling Weekly. October 28, 2010;:54-55.
2. Be smart: a guide to running safely. Running Times. October 2003;(310):28-30.
3. CHASE A. TRAIL RUNNING AT NIGHT: BASIC TIPS. Running Times. October 2010;(380):38.
4. Dudney G. BEGINNER'S CORNER. Ultrarunning. May 2010;30(1):24.
5. MIONSKE B. BRIGHTEN UP. Bicycling. December 2010;51(11):34.
6. Welch D. Street smarts after dark. Shape. November 1993;13(3):30.

Engagement

SIRC Newsletter now available online: Engagement

With London 2012 Olympics and Paralympics still in everyone’s minds, it’s important to leverage this momentum to get more people engaged in sport. Sport has always promoted inclusion within the community; it supports participation and fun regardless of your gender, religion, ability, ethnicity, age or disability. Sport provides an avenue for leadership and valuable life skills are learned through teamwork and collaboration. We all know what sport can do, now it’s up to us to take advantage of this opportunity and encourage people to get involved and have some fun!

Read more:  http://www.sirc.ca/newsletters/september12/index.html

And the Winners are...

The Impact of Applied Research on Athletic Excellence - High Performance Category is awarded to: 

Dr. Kim Dorsch from the University of Regina for her paper titled "The relationship between the extent and the intensity of stressful experience of Canadian minor hockey officials."

Dr. Dorsch's specialty involves the social psychology of physical activity and health, focused specifically on aspects of sport psychology.  Currently her research is focused on enhancing the performance of officials and on aspects of the physical environment (i.e. the inclusion of body checking) that impact upon young ice hockey athletes' psycho-social perceptions and behaviours.  Congratulations to Dr. Dorsch!

 

The Impact of Sport on the Community - Community Category is awarded to:

Marie-Josée Perrier, M.Sc., from Queen's University for her paper titled, "The Health Action Process Approach and athletic identity predict sport participation among individuals with acquired, physical disabilities."

Marie-Josée is a Kinesiology PhD candidate at Queen's University who holds a Joseph-Armand Bombardier Canada Graduate Scholarship from the Social Science and Humanities Research Council.  Her background is in Epidemiology and Health Psychology with a strong emphasis on quantitative research methods.  Her doctoral research program addresses inequities in sport participation for individuals with physical disabilities.  Congratulations to Marie-Josée!

The SIRC Research Award recognizes outstanding sport research in Canada.  Acknowledging how sport research benefits the Canadian sporting community is the primary purpose of this award.  

We would like to extend our thanks and appreciation to all of our judges and the following sponsors for their support: CIHR - Institute of Musculoskeletal Health, and Arthritis, EBSCO Host and Coaches of Canada.  If you would like to read the winning papers, they are now available on our website.  Once again, thank you to all who participated. 

Toronto 2015 Pan/Parapan American Games Study

Canada is hosting the Pan/Parapan American Games in Toronto in 2015. SIRC, Canada's national sport information resource centre, is pleased to be working together with the Canadian Olympic Committee to conduct a study on the Games. In particular we are looking at the following areas:

• Expectations for our athletes
• Importance of the Games
• Potential opportunities for the Canadian sport community and other related sectors 

 An important component of the consultation process is to have as many Canadians as possible participate and share their perspectives. We would like to invite you to participate in a short online survey and share your thoughts on these topics. Please complete the survey by May 6, 2012.

Please complete the survey as it applies to you:

• Canadian Sport Community 
• General Public

*********************************************************************************

Les Jeux pan/parapanaméricains de 2015 seront à Toronto. SIRC est heureux, en tant que partenaire de recherche œuvrant en étroite collaboration avec le COC, de piloter un processus de collecte de données des canadiens et canadiennes pour évaluer :

• Nos attentes pour nos athlètes
• L‘importance des Jeux
• Les occasions à saisir par le sport canadien ou les autres secteurs 

 Nous vous invitons de participer et partager vos perspectives. Le sondage est court. S’il vous plait, répondre à ce questionnaire d’ici le 6 mai 2012.

Cliquez ici pour commencer :

• Communauté canadienne du sport
• Canadiens en general 

Body Type and Training Athletes

How can body shape affect an athlete’s reaction to training and recovery?

We know that every athlete is different. However, when it comes to body types, these differences in shape may determine how your body adapts to high intensity training. Some will argue that it is all common sense, when you carry some extra weight your performance is impacted. However, sometimes having a little extra weight can benefit swimmers and bikers on a flat surface while at the same time being far from beneficial for runners.

A more muscled athlete, known as a mesomorph, is generally not as good as a skinnier (ectomorph) athlete at tolerating high level of speed and lactate tolerance training. It means that the more muscle you have on your body the longer you may need to take recover from the high end efforts. Coaches and athletes will need to be mindful of this when building and designing the training plan.

Body type also plays a role in gender adaptations. Different hormone make ups related to body shape also affect training and recovery. Males for the most part cannot tolerate high intensity training as well as women. This is due to their higher levels of testosterone. Training hard impacts testosterone levels and therefore tends to cause more damage for those with higher level of testosterone. This doesn’t mean that men can’t train as hard as women, again it just means that they need to factor in more recovery time.

Don’t think that women are getting off easy on this. Though female athletes recover faster from hard training since the impact is not as severe on their hormonal balances, the science of body types also has an impact on female tolerance of high intensity training. Females with an endomorph body type (soft and round and gains fat easily) will tolerate higher volume of hard training than females with a leaner mesomorph build (muscled athletes). So they too will have to factor this into recovery time.

In general, athletes and coaches need to know that body type matters in training and recovery. If you are male, or have a more muscular build your body’s systems will be impacted more heavily by high intensity or high volume training. By watching diet and factoring in extra recovery time, athletes will be better equipped to adapt to these types of training sessions.

Resource from the SIRC Collection: 
Manietta K. Shape Matters. Australian Triathlete. February 2012;19(4):34-36.

Contact SIRC for more information on training and recovery for athletes!

SIRC Governance Resources and Webinars

Over the past year, SIRC has been working together with Sport Canada and the Canadian Olympic Committee to enhance the knowledge base about issues concerning governance within sport organizations. In an effort to help sport organizations develop and maintain effective governance practices SIRC has been gathering resources and tools that can assist sport organizations with their governance and made these available through our online Sport Governance portal.

Why should governance matter to sport organizations?

• Strategic thinking and direction-setting are fundamental to success 
• The sport environment is complex and the demands on leaders are significant 
• Management can thrive when supported by strong governance 
• Organizations need to be accountable to their members and stakeholders 
• Organizations want to be recognized as credible by the public 
• Funding partners expect results and accountability 
• Participants in sport have high expectations of their organization and its leaders. 

As part of our efforts to bring useful tools to the sport community SIRC has been working with experts in the governance field to develop a series of free webinars that focus on a variety of governance related topics. All webinars continue to be archived on the SIRC website so that anyone can go back and share with colleagues that may not have been available at the live presentation.

Topics already presented include:

• Governance and Operations presented by Marg Soden-Strus (en Français)
• Board Models and Structures presented by Rose Mercier 
• Implementing Your Strategic Plan presented by Dina Bell-Laroche (en Français)
• Board Orientation presented by Joan Duncan 

We invite those interested in governance concerns to register for the upcoming free live webinars on the following topics:

• Meeting Management and Facilitation presented by Nora Sheffe
  April 25, 2012 from 11:00 - 12:00 (EST)


• New Canada Not for Profit Corporations Act presented by Rachel Corbett
  English: May 29, 2012 from 11:00 - 12:00 (EST)
  French: June 5, 2012 from 11:00 - 12:00 (EST)
  
• 
  Board Evaluation presented by Judy Sutcliffe
  June 27, 2012 from 11:00 - 12:00 (EST)
  

Contact SIRC for more information on sport governance!

Making waves in the big pond!

On their pathway to higher competition, athletes find themselves adapting to different levels of competition and moving from being the "big fish in the little pond" to the "little fish in the big pond" as a recent article in the SIRC Collection says. This move from being the best at one level to being one of the many who are the best at the next can often be a psychological challenge for many talented athletes. Managing these complex emotions can be key to transitioning the athlete's performance.

Tips from the author:

• Focus on being your best. Comparing ourselves to others leads to focusing on our faults which causes declining confidence.
• Focus on the present. Don't get distracted by long-term goals or previous accomplishments, focus on how you can make the most of your current opportunities.
• Be coachable. You may have to make changes to your training to fit in with your new level of competition, you need to be open to the changes and willing to listen and learn.
• Make the most of your new resources. New levels of competition may bring new specialists (strength training, nutritionists, psychologists, etc.) to your coaching team. 
• Keep perspective. While your sporting achievements make up your athletic identity do not forget that it is only one part of a well-rounded person.
• Develop good habits now. Never delay learning all the little things and details that will improve your overall skill, bad habits learned early may be amplified at higher skill levels.
• Learn from Others. Talking to others who have "been there" may help you skip some of the pitfalls or better prepare you for what transitions lie ahead.

In the end, being open to learning new things and taking time to recognize accomplishments helps give an athlete a better perspective on transitioning to higher levels of competition. Athletes achieve their new levels by challenging themselves to be better. Keep the focus on moving forward and making personal improvements!

Source from the SIRC Collection:
Kimball, A.C. (2012). Making the Transition. Splash, 20(2). 16.

Yoga Poses and Meditation for back pain

Yoga- the ancient physical, mental and spiritual discipline - has been found to be a great intervention for chronic back pain. And many high level athletes use yoga as a part of their training and recovery programs. The physical stretches are the most helpful part of the recovery but let us not forgot that the mental aspect of the discipline is quite beneficial to recovery as well.

By holding a pose in yoga, our muscles strengthen. If you can hold it for about a minute and start to feel a burn you are strengthening your muscle. Yoga is a workout that reduces stress, increases flexibility and coordination.

Studies have found that sixty to ninety percent of adults will suffer from back pains. Outside the athletics world, we put our back through so much lifting, heaving, twisting and shoving in every-day life. Some of the numerous causes of back pains include: poor posture, excess body weight, herniated disc and degenerative disks to name a few. With all that work our backs are doing it’s not surprising that with 20 small intricate joints building our vertebrae, our backs are taking a beating. Add to that any athletic endeavor and it is obvious that we need to be mindful of our back health.

Although yoga is ideal for back pain recovery, simple stretching activities also work to help relieve the pain. The focus on mindfulness is what makes yoga differ from simple stretching. It calms the body and gives peace of mind. A large emphasis in yoga is good posture, which help counter the initial causes of the back pain. Before stretching your way into recovery, try asking a healthcare professional what works best for you.

Contact SIRC for more information on yoga!

Reference from the SIRC Collection: 
(2012) Suffering from Low Back Pain? Maybe You Should Try Yoga. Tufts University health & Nutrition Letter, 29(12), 3.

Online Resource:
Shepley Caron (2012). Yoga for Sports Performance: Why Yoga is an Athlete’s “Secret Weapon”. Presented at the 2012 Coaches of Ontario Conference. Retrieved from the Internet March 29, 2012.

Holingshead, Sue. Yoga for Sports Performance. Retrieved from IDEA Health & Fitness Association website March 29, 2012.

It's more than just an injury

Often when athletes get injured and have to spend time away from sport, we only think about the recovery of the physical injury. A successful return to competition can be dependent on psychological rehabilitation as well. An article from Athletic Therapy Today, 'Psychological Rehabilitation for Recovery From Injury: The SCRAPE Approach' by Christopher James Hinderliter and Bradley J. Cardinal, helps to outline how coaches, trainers, and/or teachers can help an athlete's rehabilitation on the psychological end.

The acronym to help remember the key features is SCRAPE.
S - Social Support
C - Confidence and Competence
R - Refer
A - Accomodate
P - Psychological Skills
E - Educate

Social Support
Having a network of friends, teammates, coaches, trainers available for the injured athlete to connect with and share similar experiences can help the athlete understand the rehabilitation process they are going through and the work required.

Confidence and Competence
The clinician who attends to the patient can make a huge difference by instilling confidence and competence creating a positive outlook on the recovery process. Knowledge transfer to the patient helps them to view the rehabilitation as opportunity to show progressive improved physical ability, and traits like commitment and desire.

Refer
Often sport med doctors and trainers don't have training in psychology, and an athlete may not respond to a clinicians efforts to help the psychological process, so referral to a psychologist can be the best step.

Accommodate
The athletic trainer should work with the athlete recognizing their natural disposition and personal needs. Treatment and rehab should be individualized to each athlete to help keep the patient focused on the common rehabilitation goal.

Psychological Skills
Imagery, relaxation and goal setting will help to foster a positive outlook on recovery. They can help instill confidence, motivate, and improve the athlete's self-image.

Educate
The education of the athlete on typical recovery time, restrictions, and therapy can help the patient be more active in the process. When educating the athlete refrain from using terminology that the athlete may not understand or may confuse the athlete.

So the next time you face an athlete with an injury, think beyond the physical aid that can be provided and heal the mind as well.

Contact SIRC for more information on the physical and psychological side of sport injury! 

Reference from the SIRC Collection:
Hinderliter, C., & Cardinal, B. J. (2007). Psychological Rehabilitation for Recovery From Injury: The SCRAPE Approach. Athletic Therapy Today, 12(6), 36-38. (Order full text from SIRC)

Online Resources:
Weiss, M. (2003) Psychological Aspects of Sport-Injury Rehabilitation: A Developmental Perspective. Journal of Athletic Training, 38(2): 172–175.
Crust, Lee. Psychological Rehabilitation Techniques. Retrieved from the Internet March 27, 2012.

'I love watching you play?'

After three decades of informally surveying hundreds of college athletes, two former longtime coaches have become advocates for athletes and voices for youth. Both Bruce Brown and Rob Miller of Proactive Coaching LLC, have spent their last 12 years speaking to millions of athletes at colleges, high schools and youth leagues about their views on parents and sport.

When the college athletes were asked “what is your worst memory from playing youth and high school sports?”, the most popular response was: “the ride home with my parents.” The reason behind this is that young athletes are quicker in moving on from the game to everyday life, while often parents use the car ride home to analyze the game. After a young athlete has taken off his equipment he reverts back to being a kid.

On the other hand when asked what makes the young athlete feel great after a game,  the most popular response was hearing: “I love to watch you play.” This makes it clear to the athlete that their parent has taken notice of their son or daughter playing. Kids want their parents to be just that, the unconditional loving parent, leaving the sideline coaching to the coach, the calls to the officials and the game critiquing to the team.

However, it is noted that that parents aren’t making the ride home from games unbearable for their child on purpose. These aren’t the stereotypical angry parents who spends the game hollering and harassing the referees but rather the regular parent who can’t help but talk about the game on the ride home. So the important part is finding the balance when showing your child that you are involved with his or her activity.

Maybe parents should take a lesson from their parents ... “Overall, grandparents are more content than parents simply enjoy watching the child participate.” Brown explained while speaking to a high school. The grandparent is more than content watching the game and giving a hug or kiss after the game. They also support the child with “I love to watch you play” and at not criticizing play.

Signs of a overzealous parent

• Overemphasizing sport at the expense of sportsmanship
• Having different goals then your child
• Treated your child differently after a loss than a win
• Undermining the coach
• Living your own athletic dream through the child 

 Signs of an ideal sport parent

• Cheer on everyone on the team, not just your child
• Model appropriate behavior
• Know what is suitable to discuss with the coach
• Know your role
• Be a good listener and a great encourager 

Reference 
Henson, S. (2012) What Makes a Nightmare Sports Parent - - And What Makes A Great One. Retrieved from the Internet March 19, 2012.

Contact SIRC for more information on parents and sport!

Healing Shortcut

Following an injury, it is often hard having to sit out and wait to recover. This is when a new therapy has been called into play,  platelet-rich plasma (PRP) surgery. The therapy consists of placing athlete’s blood in a centrifuge and reinserting it in the wound. The end result is healed tissue. This therapy is often claims to speed up recovery.

However, studies published by the Journal of the American Medical Association have found that PRP was no better than a placebo injection of saline in treating Achilles tendinopathy. PRP has also been proven not to be effective in acute sport injuries. The reasoning for the lack of consistency is because there has yet to be an ideal formula.

One of the main controversies associated with this therapy is that the World Anti Doping Agency has judged that the process unfairly increases muscle strength. Not to forget the therapy does not come at a low cost. The $1000 price tag may put off athletes that can wait the few weeks for the injury to recover through other therapies and/or treatment.

This all leads to the question, is it all really worth it? There are alternatives to PRP, the most prominent being physical therapy. This is a much less painful and cheaper alternative. PRP should be a last resort, athletes should try all non surgical procedures before considering going under the needle.

Source from the SIRC Collection 

Reynolds, G. (2011). Heal Thyself. Outside, 36(8), 98-99.

Smoothies can be a Quick Fix

If you’re pressed for time but looking for a nutritious fix, a smoothie is an ideal choice. Smoothies can serve as a quick snack or as an addition to a regular meal. An athlete can make a smoothie according to their desires and fitness needs. For instance an athlete looking to lose some weight can make a smoothie comprising of low calorie ingredients such as fruits and vegetables. Fruit and vegetables are anti-oxidants which gives the body a boost. Smoothies are an alternative source to provide the body with nutrients that you may be missing. By adding dairy products, nuts and seeds, the smoothie becomes an excellent source of protein. Other than the smoothie’s ingredients, a blender is the only necessary component for your recipe.

Key ingredients for a healthy yet tasty smoothie:

• Carbohydrate Sources - Fresh or frozen fruit, almonds, fruit purees, mangos, carrots and banana. 
• Protein Sources - Milk (soy), yogurt( plain, fruit, Greek), cottage cheese. 
• Sweet Sources - Honey, maple syrup, brown sugar, fruit juice. 
• Healthy Fat Sources - Almond butter, peanut butter, avocados, coconut milk, coconut oil. 

Why not give these smoothies a try!
Carrot Pineapple smoothie has few calories and makes for a perfect pre practice snack. On the other hand the Strawberry Flaxseed smoothie is an ideal snack for athletes trying to gain or maintain their weight.

Strawberry Flaxseed
1 cup frozen strawberries
1 cup plain low fat yogurt
½ cup 100 percent orange juice
1 tablespoon of honey
1 tablespoon of ground flaxseed

Carrot Pineapple
Cup of fresh pineapple
¼cup chopped carrots
½ cup of ice
1 cup of 100 percent orange juice

Reference from the SIRC Collection:
Dolan, S., The Blend Boost. Volleyball USA. Winter2011-2012, 39(4),

Online Smoothie resources:
Smoothies for athletes
The Ultimate Endurance Athlete Smoothie

Implementing Your Strategic Plan

On February 28, 2012 SIRC hosted the latest in a series sport governance webinars entitled ‘Implementing Your Strategic Plan’ presented by Dina Bell-Laroche of the Sport Law & Strategy Group. The goal of this series of sport governance webinars, done in partnership with Sport Canada and the Canadian Olympic Committee, is to help sport organizations advance good governance within their organizations.

Ms Bell-Laroche discussed 10 ‘tips & truisms’ gathered from management science, experience and good practices in and outside of sport on strategic planning. The following are some of the highlights of the webinar:

Bringing your Strategic Plan to Life
Moving it off the shelf and into practice

Strategic Planning is …
A systematic process through which an organization agrees on – and builds commitment among key stakeholders to – priorities that are essential to its mission and which are responsive to the environment.

10 Tips for Implementing your Strategic Plan

1. Communicate – Develop a communications plan with core messages and share with key stakeholders 
2. Keep it relevant - Plans need to evolve and adapt in order to maintain relevance
3. Compass – Make sure everything you do is helping you achieve your mission, move towards your vision, reflective of your values 
4. Measure Progress - Once the plan is approved, develop indicators to demonstrate progress for the plan and activities 
5. Train and Educate – Ensure that you have the knowledge you need to implement your plan 
6. Engage – Proactively communicate and look for ways to involve your members. It doesn’t stop once the plan has been approved, it continues 
7. Budget - Integrate budgeting into your planning process. Ensure budget reflects priorities. Ensure plan meets available human/financial resources 
8. Show Early Wins – Demonstrates action. Shows progress. Creates trust. 
9. Celebrate Success - Recognize contributions in creative and impactful ways. Creates a sense of accomplishment and builds momentum 
10. ‘Can Do’ Culture - Recognize that ongoing investment is required to create the right environment that encourages the “doing” in a planned and strategic way 

 An archived version of this webinar, the PowerPoint slides, as well as resources discussed in the session are available from the SIRC governance website 

The next webinar in the Sport Governance series on Board Orientation takes place on March 28, 2012 and will be presented by Joan Duncan, JDI Consulting. Registration is free of charge. 

For more information on Sport Governance check out the SIRC Sport Governance portal

Looking on the Bright Side!

We have often heard that a person’s attitude can colour their view of any situation. Someone with a positive attitude will see a situation quite differently than someone with a more negative attitude. When we have a positive attitude about a situation things seem to go much easier than if we are fighting ourselves. So how can attitude affect us in our fitness and sporting lives? And how can we work with attitude to improve our performance?

A recent article from the SIRC Collection points to 10 things we should all know about attitude and how it affects us:

1. Having a good attitude is a choice.  A person’s state of mind is what they choose it to be. We can choose how we think about something and how we will act in response.
2. Attitude can be changed.  While we may have what we consider an automatic response to something, we can choose whether or not to have a different attitude to it, we can make our attitudes whatever we want them to be.
3. Attitudes aren’t shaped in a vacuum.  A great number of factors influence the development of an individual’s attitude, from personality and temperament, to family and social environments.
4. Attitudes can be enhanced by adversity.  Successful people recognize that adversity can be used to learn more about ourselves and in effect turn failures into successes.
5. Attitude can determine whether a person is a success or a failure.  Research indicates that for the most part, people with positive attitudes are much more likely to achieve success than people who look at things from a negative perspective.
6. Attitude affects a person’s relationship with other people.  A positive attitude often gives off an infectious energy just like another’s negative attitude often feels like the energy is being sucked out of you
7. Attitude can affect outcome.  Having a positive attitude will be more likely to breed success than an negative expectation or outlook.
8. Attitude affects what a person expects from life.  “Positive people expect more and tend to achieve more”.
9. Attitudes can turn problems into opportunities.  People with a positive attitude can adapt to just about any situation and see where it can be improved.
10. Attitude determines who a person is.  A person with a positive attitude engages in life unlike those with a negative attitude who see life as something that happens to them. “Individuals with a positive attitude live their lives with passion.”

Attitude can be developed as one aspect of mental training. Being mindful of our attitude during training, competition and performance, we can exert a conscious effort to approach situations with an attitude focused on success. Use attitude as one more tool in your arsenal for personal achievement on and off the field.

Reference:

Peterson, J.A. (2012). 10 Things Health/Fitness Professionals Should Know About Attitude. ACSM’s Health & Fitness Journal, 16(1), 46.

Can Deception Improve Athletic Performance?

When we're trying to climb a particularly steep hill, or run those last few kilometers in the marathon, we often try to trick our minds into ignoring any possible aches and pains or believing that those distances are shorter than they seem. If we use it in the context of making an effort seem easier, is it possible to use deception to make performance better?

According to an interesting research study from Northumbrian University, deceiving the athlete brain can lead to some improvements in athletic performance.  In a study done at the university, cyclists were asked to race against an avatar (a virtual cyclist figure), which they thought was moving at the personal best pace of each cyclist, except they were actually cycling one percent faster. The cyclists, who could see their own performance on the virtual course alongside the avatar, were not only able to match their opponent, they were actually going faster.  This lead to a two percent increase in power which may seem insignificant but not when that could be the difference between gold and not even getting on the podium.

Due to the improved performance in this study, some questions were raised out: 

• What are the limiting factors on how fast a person can go in an athletic event?
• Which fatigues first – the body or the brain?
• How much competition can affect the athlete’s speed?
• Does the brain conserve the body’s limited fuel resources?

It was also learned in the research environment that money did not increase athletic performance, for when athletes were offered money to go faster and better their own times, they could not.

Results from the experiment showed that deception can indeed lead to improved performance when the cyclists were told that the avatar was going the same speed as their personal best. But if they thought the avatar was already going faster than they had ever gone, the cyclists had a tendency to give up faster.

The “belief system” of the athlete plays a role, within limits, and if the athlete thinks a certain performance is possible, they can draw on the energy reserves that the brain is programmed to hold back.

For more information on coaching techniques, please visit SIRC.

Reference
Northumbria University (2011, October 17). Pushing the limits of performance. ScienceDaily. Retrieved February 15, 2012, from http://www.sciencedaily.com­ /releases/2011/10/111017075514.htm

Original Research
Stone, Mark R.; Thomas, Kevin; Wilkinson, Michael; Jones, Andrew M.; Gibson, Alan St Clair; Thompson, Kevin G. Effects of Deception on Exercise Performance: Implications for Determinants of Fatigue in Humans. (2011). Medicine & Science in Sports & Exercise: POST ACCEPTANCE, 19 August 2011. doi: 10.1249/MSS.0b013e318232cf77. Retrieved February 15, 2012 from http://journals.lww.com/acsm-msse/Abstract/publishahead/Effects_of_Deception_on_Exercise_Performance_.98845.aspx

Have a dream. Find your passion.

2008 Olympic Games - Beijing, China
Bird's Nest Stadium
Photo credit: Michele Walker

If you have ever dreamed of competing in the Olympic Games or playing hockey in the National Hockey League, yet have come to the realization that as an average athlete with a passion, it’s just not going to happen, you may be able to fulfill your Olympic dreams by working in a career in sport. The great thing about working in sports is that the working career lasts a lot longer than the athletic career does, yet the same passion and drive is necessary, as are the feelings of accomplishment. Like any profession, if you really love what you are doing, it never feels like work.

Getting on the path to the excellence podium starts with a passion and the motivation to do something about it. If it wasn’t for sport, some sports crazed people might not have even gained higher education. It will keep you motivated towards your goals and soon you will learn that studying physical education, kinesiology, marketing or media relations can lead to a much broader career in sport. Those years in high school and university should be utilized researching all the sports career opportunities that are possible. When you find your passion, it will be the anchor to keep you going, but paths often change as opportunities present themselves that can never be predicted, so be prepared to be flexible without giving up on the dream.

Even though they don’t give medals to organizers of the Olympic Games, they really should as so many have achieved their Olympic goals and dreams by dedicating their life’s work to being the best they can be, so that others have the opportunity to have their moment in time.

So how do you get there, you ask? Here’s a little Sports Career 101:

• Sign up for the Daily SIRC Careers Section and Press Release Email Distribution Service
• Join the other career listing services that post sports related jobs
• Read press releases, articles, etc. to learn about the wide variety of jobs in sports
• Learn about all the sports related businesses 
• Find someone who has the job you want and start asking questions
• Look at the path less traveled
• Network, network, network
• Be willing to take a chance
• Be willing to move
• Never give up

2006 Asian Games - Doha, Qatar
Main Press Centre
Photo credit: Michele Walker

How big a role does luck play in a career path? A lot, because “luck is what happens when preparation meets opportunity.” 

And as the great Wayne Gretzky once said, “You miss 100% of the shots you don’t take.”

 For more information on careers in sports, please visit SIRC.