Dr. Delia Roberts, FACSM

THE OCCUPATIONAL ATHLETE When Performance Becomes an Issue of Health and Safety

Performance Enhancement

Sports Science in the workplace

Injury prevention

The Problem

Social and economic costs of – Occupational injuries – Accidents– Illness

– Worker– Employer

Wellness Programs

• Diet (5 servings fruit and vegetables)• Smoking Cessation• Physical Activity• Alcohol Consumption

3/4 Point Adherence

• Over two years the incidence of chronic disease was lower in the adherence group– Back Pain: 60%– Diabetes: 65%– Heart Disease: 45%– Cancer: 25%– Depression: 95%

Address the underlying issues

• Specific demands of activity– Intensity– Awkward postures– Degree of Repetition

• Environmental stressors

• Fatigue

• Health risks – Excessive fat/sugar intake– Smoking/alcohol– Sedentary Lifestyle

• Poor Fitness• Total Stress

Determine Areas Of Functional Deficit

• Provide Solutions Specific to the culture

Brain and Nervous System

• Fuel supply from blood sugar (obligate)

• Testing followed employees from fasting and every two hours thereafter– Simple reaction time (RT)

– Complex (RT + accuracy): • Memory (numerical) and visual pattern recognition• Response to decision (2-choice action)

• Sugars are the simplest form of carbs

• No digestion so absorbed very fast

• Critical for nervous system = controlled very tightly

• Fast rise in blood glucose causes Insulin release

• Insulin moves sugar into storage (fat) unless you are exercising

Sugars

3.5

4

4.5

5

5.5

6

Fasting EarlyAM

Mid AM Lunch Mid PM Late PM

Blo

od G

luco

se (m

mol

/L) Patrol

InstructorsLift Ops

Blood Glucose 70% of injuries to ski resort employees occur during these times

2022242628303234363840

Fasting EarlyAM

MidAM

Lunch Mid PM LatePM

Visual M

atching TP

ut (a

ccuracy an

d speed)

Patrol

Lift Ops

Instructors

Visual Response (RT and Accuracy)

Psychomotor Vigilance

270

280

290

300

310

320

330

340

350

Fasting Early AM Mid AM Lunch Mid PM Late PM

Sim

ple

Rea

ctio

n Ti

me

(mse

c)

Snack DietRegular…

• 18% improvement in reaction time and accuracy

– 8 ft of additional stopping distance at 30 mi/hr

Good Nutrition→ Fuel Supply : WHAT and WHEN

→ Decreased injury and accidents

• Improved concentration

• Enhanced reflex action

• Increased energy

• Improved Immune Function

17

Carbohydrates for energy

• The major fuel during hard work

• Some required at all times• Avoid “hitting the wall”• Fight infections and repair damage

• Fast to digest

• Only last about 100 min

18

Protein to build and restore

• Building blocks for tissue synthesis and repair

• Slows digestion of carbohydrate

• Body protein converted to glucose in times of stress

• About ½ - ¾ of your food should be:

– Whole fresh fruit and vegetables– Whole grains and breads made from them

• ¼ to 1⁄3 low fat protein

Recommendations

• Don’t skip breakfast no matter what time your day begins!

• Eat/drink small snacks every 2 hours

• Avoid sweets unless moving

The storage problem:Within 1 hr of activity

0

20

40

60

80

100

120

140

1 2 3

22

After Work Snack

Eat/drink 200-300 cal Carbs + a little protein

• Low fat, sweet baked goods• Low fat soups with bread• Sandwiches, cereals

23

The role for fats

• Fat content of breakfast should be varied according to delay prior to travel or work

•If physical work is high avoid fats during the work day and immediately post work

• Energy dense• Slow to metabolize• Essential omega fats and vitamins

Make Your Meals Work For YouTime to Digest

• Carbohydrates• Simple 5 min

– Insulin response

• Complex 1 hr

• Proteins 2 hr

• Fats 3-4 hr

BALANCE

Formula for Hypohydration

• PPE

• Restricted access to fluid

Ambient Conditions

Mean ± SD June July AugustAmbient Temp (ºC) 9.0 ± 2.4 16.4 ± 1.8 13.1 ± 1.8Relative Humidity (%) 79.6 ± 7.6 82.1 ± 7.8 74.3±7.5

Fluid Balance

• Body Mass Loss

– June 2.1 ± 1.0%– July 2.1 ± 0.9%– Aug 1.7 ± 0.7%

• Drink at least ½ L per hr while active

• SMALL AMOUNTS FREQUENTY

• Small amount of salt and sugar help with absorption in the heat

• Adjust to temperature and individual sweat pattern– Body mass– Salt loss

28

Maintaining Hydration

• Information from – Muscle and Tendon– Ligament – Joint Capsule

• Becomes impaired– Direct Trauma– Edema or bruising– Vibration

Joint Stability Training

Re-train your reflexes

1. Muscle stretch (5ms)2. Tendon pressure (10 ms)3. Peak force development (50 ms)4. Pain (500 ms)

Appropriately activated muscles stabilize joint

The neutral spine

31

Core Activation

1. Neutral Spine

2. Activate deep abdominal muscles

3. Activate pelvic floor

35

Stretching has a number of purposes:

• Warm Up– Slow and gentle ease out stiffness

• Tension Release while working– Decrease soreness, prevent injury

• Warm Down– Enhance recovery– Release tension

But When??• Evidence clearly shows that flexion immediately

upon rising cause high disc stresses– No flexion movements should be performed for at

least 30 min after rising

• Changes in muscular and connective tissue tone following stretching and/or warm up only last for approx. 20 min

Resources

• Fit To Plant

• Power Eating

• Desperate Planters Last Chance

www.selkirk.ca/fittoplantwww.facebook.com/fittoplant

Training ResourcesFit for Snow

• Resource manual– Coil backed 8 x 5 inches– Nutrition

• Menus by timing• Recipes• The how and why

– Fitness– Joint stability– Lifestyle information

www.selkirk.ca/fitforsnowhttps://www.facebook.com/FitForSnow

Fit to Log

41

AcknowledgementsJames Dossett,

Bartlett Tree Experts

• This work has been funded by:• Weyerhaeuser Forestlands• BC Forest Safety Council• Forest Engineering Research Council of Can• WorkSafeBC• Canadian Mountain Holidays• Gatorade Sports Science Institute