· SPORT PSYCHOLOGY
Did you know that thinking negatively not only creates a mental and emotional upset but also affects the body as muscles become tense? As an athlete it is important to re-frame your negative thoughts to positives ones for fluidity in both mind and body to create optimal performance.
Action Task: Think about a time when you were in a situation and you engaged in negative thinking i.e.: “I don’t think that I can do this” or “What if I do it wrong and everyone laughs at me!” Instead, re-frame by saying: “Even if I don’t get it the first time, I can always try again until I get it” or “I am only human and I am allowed to make mistakes. So what if everyone laughs!” Allow yourself to find the humour in your mistakes and laugh it off at times.
Did you know that in the 1890s, Norman Triplett was one of the first to conduct formal sports psychology experiments with athletes? Triplett was very passionate about cycling and wanted to document why athletes rode faster when competing with other athletes than when riding alone. He later concluded that athletes in other sports also performed at a higher level in the presence of others.
Action Task: Depending on your sport and personality, perhaps try having a training partner to further push yourself and see if you perform better in training when in the presence of others.
STRENGTH & CONDITIONING
- ‘Delayed Onset Muscle Soreness (DOMS)’
Did you know that the sore feeling you get a few days after a hard workout is called Delayed Onset Muscle Soreness or (DOMS)? This happens because tiny micro tears occur in the muscles during strenuous exercise.
Action Task: Slowly progress the intensity of your exercise program so that this feeling can be limited. Lower intensity bouts of exercise, massages as well as cold or warm water baths post-exercise can temporarily suppress this sore feeling.
Did you know that Sports massage is a deeper, more targeted form of soft-tissue (muscles, ligaments, tendons) therapy than regular massage? Although popular in sporting circles, sport massage techniques can be used on almost anyone who needs a more therapeutic massage. Sports massage therapists use a variety of techniques to stretch and mobilize muscles. The techniques selected by your therapist will depend on the condition of your muscles and the result the therapist is trying to achieve.
Did you know that the phenomenon of muscle knots is not uncommon? Essentially, muscle knots are sections within the various muscles of the body that have remained in a contracted state and create pain that is consistent. In effect, the muscle is always in a state where it appears to be actively rather than passively in use. The constant active condition of the muscle may lead to muscle spasms, which in turn acts as the root cause of muscle knots.
Action Tasks: Tips to remove muscle knots:
- Use ice pack on affected area (no longer than 20 minutes)
- take warm showers
- massage the affected area
- seek professional help
SPORT & EXERCISE PHYSIOLOGY
Did you know that you should ensure that your body composition, weight history, eating habit history and current eating habits are assessed before engaging in any nutritional plan developed by a Sport Nutrition/Dietetic Professional?
- It helps to tailor the plan specifically to you
- It provides info on your nutritional status and any weight related concerns you may have.
- It helps to monitor changes over time (maintenance, losses and gains)
Did you know that within Sport Company of Trinidad and Tobago, there is a functional section in the Elite Development and Performance Unit dedicated to Performance Analysis and Testing? This section:
- Investigates and monitors the acute (immediate) and chronic (long term) physiological responses and adaptations of the body to training
- Informs the coaching process and athlete development through the provision of statistical and video information. It provides coaches and athletes with accurate, precise and reliable feedback based on objective and systematic analysis.