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File: Healthy Nutrition Pdf 140921 | Spinal Cord Impairment Fit For Sport
fit for sport a guide for adults with a spinal cord impairment exercise nutrition psychology if you are currently taking part in exercise or sport at least three to four ...

icon picture PDF Filetype PDF | Posted on 07 Jan 2023 | 2 years ago
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  fit for
  sport
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   A guide for Adults with A spinAl Cord impAirment
         exercise                      nutrition                     psychology
       If you are currently taking part in exercise or sport at least three to four times 
       per week, this Fit for Sport guide will help you understand how to adjust your 
       training and nutrition, and how to use some psychological skills to improve your 
       performance. No matter what level you are currently at, this guide can help you 
       to achieve your own personal goals. Most importantly this guide will hopefully 
       give you the confidence to lead a healthy, more active lifestyle. Good luck!
       Andy 
       BArrow 
       ParalympicsGB Wheelchair Rugby Athlete
       3 x Paralympian
       3 x European gold medallist
       “Haing played Wheelchair Rugby or many years  understand 
       the importance o training nutrition and psychology or the elite 
       athlete Hoeer oercoming barriers to physical actiity and 
       exercise and eating ell hae become een more important no 
       that  hae retired  may not be an elite athlete anymore but  
       still ant to maintain my health and fitness “
        is this seCtion 
        for me?
           fit for life                                                                                                                                                                                                     > fit for life 06 
              4 o you want to get fitter and healthier                                                                                                                                                                                          Ho to ­ercome Barriers to Exercise                                   €‚ 
              4 o you currently do little physical activity and exercise                                                                                                                                                                        Physical Actiity and Exercise                                          ƒ€
                                                                                                                                                                                                                                                     General Guidelines                                                   ƒƒ
                                                                                                                                                                                                                                                     „he …ain †omponents o ‡itness                                       ƒˆ
              4 o you have limited nutrition knowledge                                                                                                                                                                                             ‰aety Alays †omes ‡irst                                            ƒŠ
                                                                                                                                                                                                                                                     What „ype o Exercise †an  ‹oŒ                                      ƒŽ
                                                                                                                                                                                                                                                     Exercise †onsiderations                                              ƒ‘
              4 o you want to learn andor recap the asics
                                                                                                                                                                                                                                                  ’utrition                                                               ƒ‚
                                                                                                                                                                                                                                                     “ey ‡eatures o a Healthy ‹iet                                       ƒ‚
          CliCk here to view seCtion                                                                                                                                                                                                                 Weight …anagement                                                    ˆ3
          And downloAd sepArAtely                                                                                                                                                                                                                    ‡ood ‰aety and Hygiene                                              ˆŠ
           fit for sport                                                                                                                                                                                                    > fit for sport                                                                             26
                                                                                                                                                                                                                                                  Physical Actiity and Exercise                                         ˆ‚
              4 o you already regularly at least three to four times per                                                                                                                                                                           …onitoring „raining ”oad                                             ˆ‚
                   week  take part in exercise andor sport                                                                                                                                                                                         ‹ierent ‰ports Re•uire ‹ierent „ypes o ‡itness                  3€
                                                                                                                                                                                                                                                     Enhancing Endurance                                                  3ƒ
                                                                                                                                                                                                                                                     „raining or ‰trength and Poer                                      3ˆ
              4 o you want to improve your performance                                                                                                                                                                                             ‰triing or ‰uccess                                                 33
                                                                                                                                                                                                                                                  ’utrition                                                              3–
              4 o you want to tailor your nutrition to your sport                                                                                                                                                                                  What’s ‹ierent About †ompetitionŒ                                  3Š
                                                                                                                                                                                                                                                     ‰triing or ‰uccess                                                 3˜
              4 o you want to understand how to use some                                                                                                                                                                                            ’utrition or the „raelling Athlete                                 –€
                                                                                                                                                                                                                                                     ‰upplements                                                          –ˆ
                   psychological skills to improve                                                                                                                                                                                               ‰port Psychology™                                                      ––            
                                                                                                                                                                                                                                                  †ore ‰šills or Perormance
         this seCtion is downloAded                                                                                                                                                                                                                  Goal›‰etting                                                         –Š
                                                                                                                                                                                                                                                     „he ‘– †s’                                                           –Ž
                                                                                                                                                                                                                                                     ‰triing or ‰uccess                                                 Š€
                                                                                                                                      fit for 
                                                                                                                                      sport
                                                               >
                                                                          >
                                                                                                        ­his guide has so far focused on 
                                                                                                        exercising to improve your health and 
                                                                                                        reduce the risk of illness. €owever, if 
                                                                                                        you are now taking part in exercise  
                                                                                                        andor sport at least three to four times 
                                                                                                        per week you may want to progress and 
                                                                                                        take your sport to a more serious level. 
                                                                                                        ­o improve your fitness andor to achieve 
                                                                                                        performance‚related goals for a specific 
                                                                                                        sport, your ody must e challenged, 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         N
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                                                                                                        or ‘overloaded’. ­he conse…uence of                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        U
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                                                                                                        ‘overloading’ your ody in training is                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                R                                                                                                                          N
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                                                                                                        adaptation and improvements in function                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 N
                                                                                                        and fitness.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  H                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 B
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                                                                                                        †ou can increase the training load placed on your ody y                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 L
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            A                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                S
                                                                                                        changing one or more of the following variales‡                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   E    H                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       W     E
                                                                                                        y  ’„E’‰„ž – fasterharderheavierless rest                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                O
                                                                                                        y  ‹ŸRA„­’ – more setsrepetitionsdistancetime                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            PE                                                                                                                                                                                                                                                                                                                                                                                                                                                                                K                         R
                                                                                                        y  ‡RE¡ŸE’†ž – train more often                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              ENRFOR                                                                                                                                                                                                                                                                                                                                                           E 
                                                                                                        ­he load you use is essential to adaptation. If the load is                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          HANCMANC
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  ­he asis of a good programme needs to consider the                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  EMENT
                                                                                                        too easy or remains constant for a long time then little 
                                                                                                        or no adaptation will occur and performance will plateau.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 following four areas‡ 
                                                                                                        ­herefore, when you and your coach or personal trainer                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    ‹.                                                                †our health
                                                                                                        design a programme you need to include a progressive, 
                                                                                                        gradual increase in training load. Some people will adapt to                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              Œ.  Žeeping you injury free
                                                                                                        a load …uicker than others and should therefore progress                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  ‘.  ­he development of ase fitness work,  
                                                                                                        faster. ‰thers may take a little longer, so do not rush it,                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 which in turn is a prere…uisite for
                                                                                                        otherwise injury and overtraining may e waiting just                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              Šememer that you must e fit, healthy and 
                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  ’.  “erformance enhancement work                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              >
                                                                                                        around the corner.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      injury free to enale you to train and compete.
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...Fit for sport a guide adults with spinal cord impairment exercise nutrition psychology if you are currently taking part in or at least three to four times per week this will help understand how adjust your training and use some psychological skills improve performance no matter what level can achieve own personal goals most importantly hopefully give the confidence lead healthy more active lifestyle good luck andy barrow paralympicsgb wheelchair rugby athlete x paralympian european gold medallist haing played many years importance o elite hoeer oercoming barriers physical actiity eating ell hae become een important that retired may not be an anymore but still ant maintain my health fitness is section me life want get fitter healthier ho ercome do little activity general guidelines he ain omponents itness have limited knowledge aety alays omes irst ype onsiderations learn andor recap asics utrition ey eatures iet click here view weight anagement download separately ood hygiene already r...

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