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For endurance athletes who want to do more than improve race performance. How you sleep, think, eat, and move all play a role in helping you Become Your Ultra Best!

For endurance athletes who want to do more than improve race performance. How you sleep, think, eat, and move all play a role in helping you Become Your Ultra Best!

A gold mine

An incredible font of information from the most credible sources. Tremendous.

Awesome Podcast!!!

Shawn, host of the Science Of Ultr‪a‬ podcast, highlights all aspects of running and more in this can't miss podcast! The host and expert guests offer insightful advice and information that is helpful to anyone that listens!

A different view

It is pretty cool the perspectives this podcast gives not only about running but running as a whole. Really enjoy the insights and the interviews of tackling tough questions.

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For endurance athletes who want to do more than improve race performance. How you sleep, think, eat, and move all play a role in helping you Become Your Ultra Best! For endurance athletes who want to do more than improve race performance.

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Free fitness, nutrition, biohacking, fat loss, anti-aging and cutting-edge health advice from BenGreenfieldFitness.com! Tune in to the latest research, interviews with exercise, diet and medical professionals, and an entertaining mash-up of ancestral wisdom and modern science, along with Q&A's and mind-body-spirit optimizing content from America's top personal trainer.

Free fitness, nutrition, biohacking, fat loss, anti-aging and cutting-edge health advice from BenGreenfieldFitness.com! Tune in to the latest research, interviews with exercise, diet and medical professionals, and an entertaining mash-up of ancestral wisdom and modern science, along with Q&A's and mind-body-spirit optimizing content from America's top personal trainer.

A great ROI

The effort it takes to listen during a workout is minimal, but what you get in return is a wealth of knowledge and a development of understanding how your mind, body and soul works; this bit is learning how to create a synergy between the three!

Hit subscribe now and enjoy the ride.

Unlock your passion and purpose

This podcast has changed my life this year. Ben brings a diverse amount of knowledge on all things related to health and wellness, which has enabled me to learn new ways of optimising my mind, body and soul. I have finally found my purpose in life and this podcast has guided me to find the strength to believe in myself and pursue my aspirations. His book, Boundless, will be my go to Bible for the rest of my life.

Understand your own capabilities through Ben

Ben is diverse and deep in the technical knowledge and practices of optimising your body and mind. The topics that I've listened to so far, like fasting, coffee, hormesis, and the only skill that matters, have expanded my insight that I'm going to bring into my own practice and knowledge basis. Looking forward to every episode (and hoping that some point Ben will consider international shipping on some of his products 😉).

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‎Ben Greenfield Fitness on Apple Podcasts

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‎Free fitness, nutrition, biohacking, fat loss, anti-aging and cutting-edge health advice from BenGreenfieldFitness.com! Tune in to the latest research, interviews with exercise, diet and medical professionals, and an entertaining mash-up of ancestral wisdom and modern science, along with Q&A's and m...

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Laurent Koscielny: Stronger | Exclusive in-depth documentary

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TROY DEENEY | INJURY REHAB REVEALED | THE DOCUMENTARY

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The True Price Of Concussion In Rugby | Beyond 80 | Sports Documentary | RugbyPass

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Alberto Salazar: Doping In Athletics Documentary

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Icarus | Official Trailer [HD] | Netflix

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Lance Armstrong National Geographic Documentary

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Can't tell your peptides from your steroids? Not sure how EPO improves stamina? Catalyst investigates the substances at the forefront of the sports doping controversy and asks whether we are all potential candidates for life enhancing drugs.

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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Most of us still are not eating enough fruit and vegetables. They should make up just over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.
Find out more about how to get your 5 A Day

Starchy food should make up just over a third of the food we eat. Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Find out more about starchy foods

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're low in fat and they're a good source of fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions (2 x 140g) of fish every week, 1 of which should be oily, such as salmon, sardines or mackerel.

Find out about fish and meat.

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Find out more about milk and dairy foods

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten in small amounts.
Find out more about the different types of fat in our diet

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.
Get tips on cutting down on sugar

Water, lower-fat milks, lower-sugar or sugar-free drinks and tea and coffee all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
Find out more about water, drinks and your health

How does the Eatwell Guide work?

The Eatwell Guide divides the foods and drinks we consume into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the main Eatwell Guide as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). We all need different amounts of energy (or calories) from food to be a healthy weight. How much you need depends on lots of things, including how active you are.

Find out how food labels can help you choose between foods and pick those lower in fat, saturated fat, sugar and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.

Download the Eatwell Guide booklet

For more information, including details of which foods are included in the food groups, download GOV.UK's The Eatwell Guide.

Healthy eating support

Food and diet advice on the NHS website includes:

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Read about the interactive Eatwell Guide, which shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

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Ice Baths, Ice vests, RICE (rest, ice, compression, Elevation)

(+) Reduce core temperature to improve performance

(+) Prevent injury, treat pain, prevent ease

(+) Helps remove lactic acid, flushes dilated capillaries with o2 rich blood

(+) Reduces muscle damage and decreases soreness from DOMS

(+) Legal

(-) Some ice is immediately painful

(-) Ice burns if placed directly onto skin

(-) Tissue impairment if kept on for too long

(-) May cause muscle reaction (angina) if used on chest area

BENEFITS: all performers with soft tissue injuries, DOMS, Contact activity, or speed up recovery

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Ice Baths, Ice vests, RICE (rest, ice, compression, Elevation) (+) Reduce core temperature to improve performance (+) Prevent injury, treat pain, prevent ease (+) Helps remove lactic acid, flushes dilated capillaries with o2 rich blood (+) Reduces muscle damage and decreases soreness from DOMS (+) Legal (-) Some ice is immediately painful (-) Ice burns if placed directly onto skin (-) Tissue impairment if kept on for too long (-) May cause muscle reaction (angina) if used on chest area BENEFITS: all performers with soft tissue injuries, DOMS, Contact activity, or speed up recovery

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A Level and IB > Physical Education > Flexibility

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Acute and chronic injuries
Acute injury - a sudden injury associated with a traumatic event.

Acute injuries are commonly caused by collision between two players, a fall from a horse or excessive impact from a piece of equipment.

E.g fracture of bone in jaw of boxer or torn knee ligament after a slide tackle in football.

Chronic injury - slowly developed injury associated with overuse.

Continued stress or overuse. Commonly caused by a sudden increase in the intensity, frequency or duration of exercise. Inadequate warm up or cool down or a limited range of movement.

E.g Tennis elbow, pain in runners heel.

Acute hard tissue injury - damage to the bone, joint or cartilage.

E.g fractures and dislocations
Fracture.
A partial or complete break of a bone as a result of an excessive force that overcomes the bone's potential to flex.

A fracture can be diagnosed by

Compound Fracture - a fracture that breaks through the skin, open.

Simple fracture - a fracture where the skin remains unbroken.
Type of fracture.

Greenstick - A splitting partial break in bone as a result of a bending action, like a "fresh twig".

Transverse, Spiral and Oblique - A split across the length of the bone.

Transverse - left to right.

Oblique - diagonal.

Spiral - twisting diagonally.

Comminuted - A crack which produces multiple fragments. Shattering of the bone.

Impacted - Break caused when by compression impact.

Avulsion - A bone fragment detached at the site of connective tissue attachment.

Dislocation - The displacement of one bone from another out of their original position.

Acute soft tissue injury - damage to the skin, muscle tendon or ligament.

E.g tears, strains and sprains.

Contusion - where blood vessels have ruptured underneath the skin e.g a bruise.

Sprain - overstretch or tear in the ligament that connects bone to bone

First degree - overstretch of a few ligaments

Second degree - partial tear

Tear - total rupture

Third degree - detachment of a ligament from the bone.

e.g the ankle of a games player, footballer or netballer, Wrist of an athlete while bracing a fall.

Strain - overstretch or tear to muscle fibres or tendon that connects muscle to bone.

E.g 100m runner sprinting out of the blocks, lunging for a drop shot in badminton.

Abrasion - superficial damage to the skin caused by a scraping action against a surface.

In most sports, if the ref can see blood the game will stop.

E.g chafing during a marathon, slipping and falling on a netball court.

Blisters - friction forming separation of layers of skin where a pocket of fluid forms

Usually from bad quality, poorly fitting or new footwear.

Concussion - A traumatic brain injury resulting in a disturbance of brain function.

Recognise - The symptoms of a concussion.

Remove - The player from the pitch

Refer - To a health professional

Rest - From exercise (for at least 3 weeks)

Recover -Fully...

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Injury prevention and the rehabilitation of injury

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Acute and chronic injuries Acute injury - a sudden injury associated with a traumatic event. Acute injuries are commonly caused by collision between two players, a fall from a horse or excessive impact from a piece of equipment. E.g fracture of bone in jaw of boxer or torn knee ligament after a slide tackle in football.

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Exercise Physiology (A Level PE) - TeachPE.com

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Exercise physiology covers diet, nutritian and their affect on performance, training methods, periodisation and principles of training.

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AQA A Level PE Diet & Nutrition Flashcards | Quizlet

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Start studying AQA A Level PE Diet & Nutrition. Learn vocabulary, terms, and more with flashcards, games, and other study tools.

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Recap Video  - Sport Injuries  - Causes and prevention 

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Recap Video  - Sport Injuries  - Causes and prevention 

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Sports injuries SALTAPS, Concussion and PRICE

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Recap Video Adaptations to flexibility training 

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Recap Video Adaptations to flexibility training 

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Recap -  Strength tests and measurements 

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Recap -  Strength tests and measurements 

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Recap - Adaptations to strength training

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Recap - Adaptations to strength training

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Recap Video Nutritional Aids focused on Hydration

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Recap Video Nutritional Aids focused on Hydration

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Recap Nutritional Aid focused on Endurance and Strength Training 

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Recap Nutritional Aid focused on Endurance and Strength Training 

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Nutrition: Endurance and Strength training

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