Exercise Anabolism Sleep
Improved Sports Performance/
Fitness is a balance of many factors
Nutrition Hydration
testing athletes on sports performance when they are getting their normal amount of sleep (seven to eight hours), then increasing their sleep to nine to ten hours. After six to seven weeks the athletes are tested again. In one of the most recent sleep-sports performance studies, Schwartz & Simon (2015) studied seven female and five male college tennis players. The researchers wanted to see if serving accuracy improved after getting more sleep. In fact, after only one week of getting nine hours of sleep (compared to six to eight), serving accuracy improved by 6.10% which was statistically significant. Mah, et al., (2011) looked at the effect
of getting more sleep on eleven male col- lege basketball players who were tested on an agility sprint test (baseline to half-court and back to baseline, then to full-court and back to baseline), number of free throws out of ten, number of 3-point field goals out of fifteen, and a self-rating of performance during and after practices and games. After six weeks of getting more sleep, the players improved agility sprint by 0.07 seconds, free throws by 0.9, 3-point field goals by 1.4, self-rating (1 – 10) during/after practices improved 6.9 to 8.8, and self-rating during/ after games improved 7.8 to 8.8. Mah (2010) studied seven Stanford
University football players. They were tested on 20-yard shuttle run, 40-yard dash, and daytime sleepiness and fatigue. After six weeks of increased sleep, shuttle run time decreased by 0.10 seconds and 40- yard dash time decreased by 0.10 seconds. Daytime sleepiness and fatigue scores also decreased significantly, while vigour scores significantly improved. Mah, Mah, and Dement (2008) stud- ied college swimmers who were tested on 15-meter sprint time, reaction time off start blocks, turn time, and number of kick strokes. After six to seven weeks of getting more sleep the swimmers improved their
32 canfitpro JANUARY/FEBRUARY 2017
performance accordingly: 15-meter sprint = 0.51 seconds faster, reaction off start blocks = 0.15 seconds quicker, turn time = 0.10 seconds faster, and kick strokes increased by 5.0 kicks. Samuels (2009) indicates there is an
important relationship between physical recovery during sleep and a client’s ability to train at maximum capacity with optimal results. With human growth hormone be- ing secreted in stages three and four it is important to pay attention to sleep time and quality of sleep. Walker and Stickgold (2006) indicate there is a relationship between sleep and consolidation of skill memory and per- formance enhancement. This illustrates the importance of sleep for athletes striving for optimal performance when cognitive tasks and psychomotor vigilance are required. Finally, there is a cause & effect relationship among sleep, memory, and performance. In conclusion, when clients get enough
sleep, sports and fitness performance can be dramatically improved. Proper sleep helps athletes and fitness clients in two ways: 1) boosts performance by improved cognitive function, reaction time, hand-eye coordi- nation, concentration, increased energy, improved mood and 2) aids in recovery from workouts. The bottom line is when clients get good sleep; they get a better work-out (and better results) which helps trainers with self-confidence and client business/training relationships.
Detailed references available by request.
Mike Bracko is a fitness educa- tor, writer, hockey skating coach, strength & conditioning coach, and Occupational Physiologist. He presents on numerous top- ics on fitness, sports perfor- mance, back injury prevention, and ergonomics. Email Mike at
drbrackofitness@aol.com.
Work-out Snack/
Post Stress Response
Catabolism
Start
recovery procress
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