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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 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 Hoeer 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
General Guidelines
he
ain omponents o itness
4 o you have limited nutrition knowledge aety Alays omes irst
What ype o Exercise an o
Exercise onsiderations
4 o you want to learn andor recap the asics
utrition
ey eatures o a Healthy iet
CliCk here to view seCtion Weight
anagement 3
And downloAd sepArAtely ood aety and Hygiene
fit for sport > fit for sport 26
Physical Actiity and Exercise
4 o you already regularly at least three to four times per
onitoring raining oad
week take part in exercise andor sport ierent ports Reuire ierent ypes o itness 3
Enhancing Endurance 3
raining or trength and Poer 3
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 ierent About ompetition 3
triing or uccess 3
4 o you want to understand how to use some utrition or the raelling Athlete
upplements
psychological skills to improve port Psychology
ore ills or Perormance
this seCtion is downloAded Goaletting
he ‘ s’
triing or uccess
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
andor 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 andor to achieve
performancerelated goals for a specific
sport, your ody must e challenged,
N
I J
or ‘overloaded’. he conse
uence of U
R
V Y
E E
‘overloading’ your ody in training is R N
P T
I
O
adaptation and improvements in function N
and fitness. H B
T A
ou can increase the training load placed on your ody y L
A S
changing one or more of the following variales E H W E
y E – fasterharderheavierless rest O
y RA – more setsrepetitionsdistancetime PE K R
y RE¡E – 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 . eeping 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 ememer that you must e fit, healthy and
. erformance enhancement work >
around the corner. injury free to enale you to train and compete.
26 27
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