Training & Conditioning 14.8 by Momentummedia

November 2004 Vol. XIV, No. 8 $5.00

◆ Rehab Support

Groups ◆ Training Track

Sprinters

STRONG DESIGNSS DESIGN Building a new weight facility

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CONTENTS

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Training & Conditioning • November 2004 • Vol. XIV, No. 8

F E AT U R E S ◆ O p t im u m P e r f o r mance ◆

Strong Designs..........13 Designing a new strength and conditioning facility entails many factors, but it all boils down to knowing your needs and working with others. By Paul Chapman ◆ Tre a t in g t h e A t h le t e ◆

Down & Out..........23 An athlete in rehab can easily feel scared and alone. Starting rehab support groups, or one-on-one peer mentoring, can help ease the anxiety. By R.J. Anderson

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◆ N u t ri t io n ◆

To Each His Own..........31 Will is trying to gain weight, Alan is too busy to eat, Donna needs to cut calories while she rehabs, and Liu is unaccustomed to American foods. This article offers seven case studies of athletes and their nutritional needs. By Leslie Bonci ◆ S p e c ial F o cus ◆

Expanding Your Offerings..........41 How do you open the door to more clients at your rehab and physical therapy clinic? Try offering performance enhancement services— and watch both your patients and your staff flourish. By John Honcharuk

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D E PA R T M E N T S ◆ S id e l in e ◆

Recovery Nutrition..........3 ◆ Co m e b ack A t h le t e Awar d ◆

This Issue’s Winner..........4 Nomination Form..........9 ◆ S t u d e n t Co r n e r ◆

Networking 101..........10 ◆ Co m p e t it iv e E dge ◆

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On the Fast Track..........49 At Williams College, sprinters are shaving seconds and heading off injuries with a progressive strength and conditioning program. By Ralph White and Fletcher Brooks Strength Training & Cardio..........56 Power Racks..........64 Arm & Shoulder..........66 Catalog Showcase..........69 More Products..........69 Web News..........69 Advertisers Directory..........70

Continuing Education Quiz..........72

On the cover: University of New Hampshire Director of Strength & Conditioning Paul Chapman poses in his school’s recently renovated facility. Photo by Mike Silverwood.

Great Ideas For Athletes...

TRAINING & CONDITIONING • November 2004 • Vol. XIV, No. 8

Editorial Board Marjorie Albohm, MS, ATC/L Director of Sports Medicine and Orthopaedic Research, Orthopaedics Indianapolis Jon Almquist, ATC Specialist, Fairfax County (Va.) Pub. Schools Athletic Training Program Brian Awbrey, MD Dept. of Orthopaedic Surgery, Massachusetts General Hospital, and Instructor in Orthopaedics, Harvard Medical School Jim Berry, MEd, ATC, SCAT/ EMT-B Director of Sports Medicine and Head Athletic Trainer, Myrtle Beach (S.C.) High School Leslie Bonci, MPH, RD Director, Sports Medicine Nutrition Program, University of Pittsburgh Medical Ctr. Health System Christine Bonci, MS, ATC Asst. A.D. for Sports Medicine, Women’s Athletics, University of Texas Cynthia “Sam” Booth, ATC, PhD Manager, Outpatient Therapy and Sportsmedicine, MeritCare Health System

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Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center Cindy Chang, MD Head Team Physician, University of California-Berkeley Dan Cipriani, MEd, PT Assistant Professor, Dept. of Physical Therapy, Medical College of Ohio Gray Cook, MSPT, OCS, CSCS Clinic Director, Orthopedic & Sports Phys. Ther., Dunn, Cook, and Assoc. Bernie DePalma, MEd, PT, ATC Head Athl. Trainer/Phys. Therapist, Cornell University Lori Dewald, EdD, ATC, CHES Athletic Training Program Director and Associate Professor of Health Education, University of Minnesota-Duluth Jeff Dilts Director, Business Development & Marketing, National Academy of Sports Medicine David Ellis, RD, LMNT, CSCS Sports Alliance, Inc. Boyd Epley, MEd, CSCS Asst. A.D. & Dir. of Athletic Perf., University of Nebraska Peter Friesen, ATC, NSCA-CPT, CSCS, CAT, Head Ath. Trainer/ Cond. Coach, Carolina Hurricanes Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine, Virginia Military Institute Vern Gambetta, MA Director of Athletic Development, New York Mets Joe Gieck, EdD, ATC, PT Director of Sports Medicine and Prof., Clinical Orthopaedic Surgery, University of Virginia Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United

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Gary Gray, PT President, CEO, Functional Design Systems Maria Hutsick, MS, ATC/L, CSCS Head Athletic Trainer, Boston University Christopher Ingersoll, PhD, ATC, FACSM Director, Graduate Programs in Sports Medicine/Athletic Training University of Virginia Jeff Konin, MEd, ATC, MPT Assistant Athletic Director for Sports Medicine, James Madison University Tim McClellan, MS, CSCS Director of Perf. Enhancement, Makeplays.com Center for Human Performance Michael Merk, MEd, CSCS Director of Health & Fitness, YMCA of Greater Cleveland Jenny Moshak, MS, ATC, CSCS Asst. A.D. for Sports Medicine, University of Tennessee Steve Myrland, CSCS Owner, Manager, Perf. Coach, Myrland Sports Training, LLC Instructor and Consultant, University of Wisconsin Sports Medicine

Publisher Mark Goldberg Editorial Staff Eleanor Frankel, Director R.J. Anderson Kenny Berkowitz David Hill Dennis Read Greg Scholand Laura Smith Circulation Staff Dave Dubin, Director John Callaghan Joan Doria Art Directors Karen Ires Suzanne Lynch Production Staff Kristin Ayers, Director Adam Berenstain Jonni Campbell Kristi Kempf Steve Rokitka IT Manager Mark Nye Business Manager Pennie Small Special Projects Dave Wohlhueter

Mike Nitka, MS, CSCS Director of Human Performance, Muskego (Wisc.) High School

Administrative Assistant Sharon Barbell

Bruno Pauletto, MS, CSCS President, Power Systems, Inc.

Advertising Materials Coordinator Mike Townsend

Stephen Perle, DC, CCSP Associate Prof. of Clin. Sciences, University of Bridgeport College of Chiropractic Brian Roberts, MS, ATC Director, Sport Performance & Rehab. Ctr. Ellyn Robinson, DPE, CSCS, CPT Assistant Professor, Exercise Science Program, Bridgewater State College Kent Scriber, EdD, ATC, PT Professor/Supervisor of Athletic Training, Ithaca College

Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24 Sheryl Shaffer (607) 257-6970, ext. 21 Marketing/Sales Assistant Danielle Catalano T&C editorial/business offices: 2488 N. Triphammer Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 info@MomentumMedia.com

Chip Sigmon, CSCS Strength and Conditioning Coach, Carolina Medical Center Bonnie J. Siple, MS, ATC Coordinator, Athletic Training Education Program & Services, Slippery Rock University Chad Starkey, PhD, ATC Associate Professor, Athletic Training Educ. Program, Northeastern University Ralph Stephens, LMT, NCTMB Sports Massage Therapist, Ralph Stephens Seminars Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls Terrence Todd, PhD Co-Director, Todd-McLean Physical Culture Collection, Dept. of Kinesiology & Health Ed., University of Texas-Austin

Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 2488 N. Triphammer Rd., Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $5. Copyright© 2004 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

Recovery Nutrition: What’s the Right Mix? Edward F. Coyle, Ph.D. Recovery from intense physical training and competition requires two things: 1) adequate time and, 2) a diet with the nutrients needed to quickly replenish muscle glycogen, fluids and electrolytes, and the fat stored within muscle fibers. An intense soccer game or a hard interval training session can be just as exhausting as running a marathon and proper nutrition during the recovery period is essential for rapid and effective recovery. The time to replenish what is lost during hard exercise is one reason why athletes are encouraged to do an easy day of training after hard workouts. Muscle Glycogen Muscle glycogen is the predominant fuel for energy during exercise. To replenish what is lost during a workout, it is recommended that athletes ingest 50-100 grams of rapidly absorbed carbohydrate (e.g., 32 oz. of Gatorade Thirst Quencher) and, if practical, an additional 10-20 grams of protein (such as two cups of yogurt, an energy bar, or a sandwich) within the first 30 minutes after stopping exercise.

Effective methods for rehydrating during and after exercise are to: ● Drink enough fluid to minimize loss of body weight. ● Consume adequate amounts of salt in the diet by eating healthy foods and beverages with relatively high amounts of sodium such as a scientifically formulated sports drink, pretzels, canned soups and crackers. Fat Intake In the past, little attention has been given to the amount of dietary fat needed for an athlete to recover from exercise. This probably stemmed from the idea that the energy content of fat (adipose) tissue stores is so large that dietary fat is not important for recovery. However, it is now recognized that the fat used during exercise, especially for endurance athletes, comes almost exclusively from fat stored within the muscle fibers. The amount of fat obtained in a very low-fat diet (less than about 50 grams per day) is usually not enough to fully restore that which is used during exercise. Therefore, athletes are generally advised to avoid very low fat diets and consume between 50-100 grams of 'healthy' fats each day (~1g fat/kg body weight; ~0.5g fat/lb).

To ensure complete recovery, athletes should eat 50-100 grams of carbohydrate plus 10-20 grams of protein every two hours until their next complete meal. Consuming adequate amounts of wholesome During the 24 hours after a hard workout, foods and beverages soon after exercise is the athletes should consume between 400best way for athletes to speed recovery. 800 grams of carbohydrate, with the exact amount depending upon the intensity and volume of training (harder, longer training requires more carbohydrate for full replenishment). Conclusion: Consuming adequate amounts of wholesome foods and beverages Fluids and Electrolytes soon after exercise is the best way for athletes to speed recovery. In addition to replacing fluid lost through sweat, rehydration also Fluid, carbohydrate, protein, electrolytes and healthy fats are key helps maintain exercise performance. Complete rehydration components of the recovery process, as are adequate rest and perirequires sufficient intake of electrolytes (minerals) such as sodium odization of the training program, allowing for easier training days and potassium. Sodium and potassium work to maintain fluid balfollowing tough workouts. ance and inadequate replacement may lead to full body muscle cramps or a potentially life-threatening condition of low-plasma sodium, called hyponatremia.

Edward F. Coyle, Ph.D., is a professor in the Department of Kinesiology and Health Education and the director of the Human Performance Laboratory at the University of Texas at Austin.

For more information on nutrition, please visit the Sports Science Center at www.gssiweb.com.

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Networking 101 In the athletic training profession, networking is a key skill. But exactly how do you do it?

By Greg Scholand f all the skills that will help you succeed as an athletic trainer, one of the most important isn’t taught in the classroom or learned in the athletic training room. Knowing how to network and develop a broad base of connections is one key to expanding your knowledge, growing professionally, and furthering your career. So when you’re starting out as an athletic trainer, it’s important to look for ways to build relationships with other members of the profession. Some of the best networking resources to tap into are your local, state, and national athletic training organizations. “Especially when you first move into a new area, joining professional groups and attending their conferences and events is a great way to network,” says Thomas Palmer, MSEd, ATC, CSCS, Program Director of the Athletic Training Education Program at Charleston Southern University. “Whether it’s the National Athletic Trainers’ Association annual convention or a small conference hosted by your local hospital, show up and try to meet as many people as you can. Relationships can easily build out from there.” State and local organizations provide many opportunities for young athletic trainers to meet new people because they offer lots of different ways to get involved. Volunteering to work on a committee or help plan a special event, for instance, can be a springboard to connecting with others. “A great way to start is just by finding out who the president or the executive board members of a state or district organization are, then contacting them and saying, ‘How can I get involved?’” explains Neal Dutton, MS, ATC/L, Director of Athletic Training at Bethel University. “For example, in our state we have a public relations event every spring that requires volunteer help, so it’s just a matter of asking the people in leadership positions what needs to be done,” Dutton continues. “When I got my first job, I went straight to the leaders at the state level and said, ‘I’m new to the area and I don’t know anybody, but I’m willing to help out.’ And it wasn’t long before they had me involved with my first project.”

Greg Scholand is an Assistant Editor at Training & Conditioning.

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Many professional organizations also host special events geared specifically toward helping members network with each other. From luncheons to golf outings, these events are great ways to introduce yourself and interact with athletic trainers from a wide variety of professional settings. Of course, to get the most from opportunities like these, you have to be willing to break the ice and begin a dialogue with people you don’t know. To make this easier, seek out individuals who have experience in your areas of greatest interest—people you would really like to learn from. “My best advice for anybody who’s just getting started is, be willing to ask lots of questions,” Dutton says. “When I first started, there were two or three athletic trainers in my area who I called frequently, and they didn’t know me at first. I told them who I was and what I was interested in, and then I just started asking all sorts of questions and we got to know each other pretty well. And now 25 years later, when I go to our state golf tournament every year, I still catch up with those same people who helped me when I started out.” You can even start building relationships before you graduate. Your fellow athletic training students can be an excellent networking resource—after all, they’re in the same situation you are, soon to be starting out a career and looking to make connections. Become friends with 10 people in your program now, and five years down the road, you might have 10 contacts at athletic departments and clinics around the country. “I definitely keep in touch with some of the people I studied with as an undergraduate,” Palmer says. “Some of them are now working as athletic trainers at big Division I universities, and I’m at a smaller D-I school, so I’ve utilized those individuals for their knowledge and resources again and again. And of course, I’m always glad to help them out whenever I can.” Another way to network while you’re still a student is by forming a relationship with a mentor, someone whose work you respect and want to know more about. “I think a mentor is one of the most important things you can have in our profession,” Palmer says. “It can be a physician, a physical therapist, a certified ATC, an educator, a clinical instructor, or even emergency medical personnel. In athletic training, there’s so much information out there, you’re never going to learn it all. But one thing you realize is that there are so many resources you can learn to use, and an experienced mentor can teach you how to benefit from them.” ◆

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Paul Chapman poses in the University of New Hampshireʼs recently renovated weight facility.

STRONG DESIGNS Designing a new strength and conditioning facility entails many factors, but it all boils down to knowing your needs and working with others.

n years past, most people viewed the weightroom as being primarily for the school’s football team. But today’s strength and conditioning facilities have grown into essential components for training male and female athletes from all teams as well as for recruiting new student-athletes. As a result, athletic programs around the country—from major NCAA Division I-A universities to small colleges and high schools—are allocating more and more resources toward their strength and conditioning facilities. With the increased use and visibility of weightrooms, having the proper design has never been more important. From layout to equipment, even a topof-the-line facility from 10 or 15 years

By Paul Chapman ago probably won’t work well today, with the larger and more diverse groups of athletes we now have to train. In 12 years as a head strength and conditioning coach, I have designed and been involved with upgrading seven training facilities. During my 10 years at the University of North Dakota, I designed the layout and selected the equipment for four weightrooms totaling 25,000 square feet, the largest a 10,000 square-foot state-ofthe-art ice hockey weightroom housed in the Ralph Engelstad Arena. The circumstances surrounding the planning and design of the Engelstad Arena were exceptional.

Due to an incredible $100 million gift from the late Ralph Engelstad, there were virtually no budget or space restrictions for the Arena or the weightroom. Along with a great arena, Mr. Engelstad and the university wanted to build the largest and most well-equipped hockey training facility in the world. During the design process, I met with the arena engineers and outlined the dimensions needed. At completion, Paul Chapman, MS, SCCC, USAW-Level I, is the Director of Strength and Conditioning at the University of New Hampshire. He also spent 10 years as the Head Strength and Conditioning Coach at the University of North Dakota.

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Figure One: The backside of the performance center provides 12 stations for bench presses, squats, or Olympic lifts.

$300,000 was spent on equipment, including 10 Power-Lift half-rack combo stations with platforms, 24 Hammer Strength pieces, 24 cardio machines, 20 other various machines, and a 1,000 square-foot hardwood warm-up area. When the facility opened in the fall of 2001, the arena and the hockey weightroom were truly state-of-the-art facilities. When I took the position of Director of Strength and Conditioning at University of New Hampshire two years ago, I was immediately charged with redesigning the school’s weight-training facility. A new 12,000 square-foot weightroom is being planned, but for the time being, the space allotted for weight training was not going to change. Thanks to a generous donation from a former UNH football player now in the NFL, $150,000 was available to help turn the existing 4,000 square-foot weightroom into the Jerry Azumah Performance Center, which would handle 700 athletes from 24 teams. This required redesigning and re-equipping the existing weightroom to make it more functional and aesthetically appealing.

LAYOUT

The first step in designing or redesigning a facility is determining your needs and goals. At North Dakota, the main goal was to build a facility capable of accommodating a full hockey team at one time without having to split players into groups. Since this facility was intended for use not only by North Dakota hockey, but also by other teams— including NHL teams in preseason camp and teams in town for national and international competitions—it needed to satisfy a wide variety of training situations. I wanted enough equipment and space to handle any type of training program. In most cases, though, the design of the facility will be determined

largely by your personal training philosophy. With limited space at New Hampshire, I had to focus on tailoring the facility to fit my training philosophy, which is a more traditional-based program using cleans, squats, and presses. The need to accommodate multiple teams in different training seasons and training programs also played a large role in the arrangement of equipment. Since the structure of the facility was not going to change, I had to somehow make the T-shaped design of the space work. I decided to redesign the layout of the room to create two functional training areas, each of which could accommodate two small groups or one larger group, within the existing structure. This let me establish a flow that would allow as many as four groups to work out at one time. I like to have a coach with each team, be it my assistant, a student assistant, or myself. By creating two distinct areas within the weightroom, each coach has his or her own space when working with their team. The backside of the performance center, which occupies the top part of the “T”, has six Power-Lift doublesided combo racks with platforms on each side positioned down the middle of the area providing 12 stations for bench presses, squats, or Olympic lifts (see Figure One, above.) This area also includes four reverse hypers and four glute-ham raises. The custom-made double-sided racks have platforms on both sides, which accommodate up to four athletes on each side, providing workout capabilities for 48 athletes at once. This way, I can bring a whole ice hockey team or soccer team in to work the same program at once, although I

The layout allows for two functional training areas, each of which accommodates two small groups or one larger group. This lets me establish a flow so that as

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many as four groups can work out at one time.

Request No. 107

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do have to split the football team into offensive and defensive groups. The front side of the performance center, which is located in the bottom of the “T,” is our dumbbell area, used primarily for in-season training, small groups, and rehabilitation workouts (see Figure Two, at right). In addition to the dumbbell space, we have 12 pieces of Hammer Strength equipment, two half racks, two lateral pulldowns, and five adjustable benches in that area. Having a specific dumbbell area is especially useful for teams that choose to train immediately after practice, when dumbbell workouts may be more productive than circuit training. The half racks, meanwhile, allow small groups to clean, squat, and press without taking space away from the larger groups in the main rack area. AUXILIARY SPACES

While the actual workout space receives much of the attention when designing a weightroom, it’s important not to overlook the other areas in the facility. The ability to leave open space for a warmup and cooldown area is extremely important. Unfortunately, creating such an area was not realistic in the current UNH facility. It will, however, be a priority for our new weightroom. Having unlimited access to an indoor track located nearby would be the most desirable scenario if an appropriate area is not available within the weightroom. At UNH, we are able to handle our warmup area needs through use of both indoor and outdoor tracks as well as a small gym. A minimum area of 15 feet by 30 feet allows a group of 10 to 15 athletes to comfortably warm up, stretch, perform torso work, and cool down. When planning a weightroom, the strength and conditioning coaches’ offices should not be ignored. The temptation is to use as much room as possible for the athletes and their workouts. But you need to set aside enough space for offices, which act not only as a work place, but also as a recruiting room, classroom, meeting room, and counseling room.

Figure Two: The front side of the performance center is reserved for dumbbells, used primarily for in-season training, small groups, and rehabilitation workouts.

The office in the original weightroom at UNH was a desk inside the entrance, which did not meet the coaching staff’s needs and took up valuable space. Fortunately, an infrequently used locker room was located adjacent to the back of the weightroom. The wall between the weightroom and locker room was removed so that a separate 12-by-18foot office could be constructed. Instead of splitting the area into two smaller offices, one large office for both me and Assistant Strength and Conditioning Coach John Ciani was deemed more desirable. In addition, the office design included a third workstation area for undergraduate and graduate student strength training assistants. The final area to consider is the location of locker rooms or restrooms. Ideally, full locker rooms will be available close to the weightroom to save time for the athletes. When locker rooms cannot be located nearby, restrooms should be readily accessible. EQUIPMENT

Once you’ve decided how to lay out your facility, you’re ready to address

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filling it. At UNH, we spent a considerable amount of time selecting barbells and weights for the facility. After much research and discussion, I decided to purchase both Olympic training bars and power bars. Although this setup requires us to teach athletes the difference between the two types of bars, it provides the opportunity to do more exercises at one time and the bars will last longer. Despite the extra expense, we chose urethane weights and dumbbells because of their ability to handle wear and tear as well their clean look. In order to have a very comprehensive dumbbell area, we bought two sets of dumbbells at each weight along with five adjustable benches. One change I made from previous years was to buy dumbbells in 2.5-pound increments from 10 to 40 pounds. This allows for greater programming flexibility and accommodates female athletes’ strength training needs more effectively. Seeking to accommodate as many as 48 athletes working out in the main area, we elected to have custom double-sided combo racks created for us. A lot of weightrooms have equipment with a platform on one side and

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Figure Three: Custom-made double-sided combo racks create platforms on both sides of the rack mirroring each other.

the bench and squat on the other, but I wanted platforms on both sides of the rack mirroring each other. (See Figure Three, at left.) We also have a custom pillarmounted system for two lat pull downs (see Figure Four on page 19), which also allows us to do seated rows. This saved a great deal of space and made it possible to get those two pieces in the room. Without the custom design, we would have had to go without lat pull downs or seated rows because of the amount of space they would have occupied. The key to getting custom equipment that worked for our facility was our communication with the equipment manufacturers. They came out to our facility, and we discussed what we wanted to accomplish and how they could fill that need. The important thing when getting custom equipment is making sure you feel completely comfortable with the final decisions because youâ&#x20AC;&#x2122;re the one who will have to work with it every day. I donâ&#x20AC;&#x2122;t think itâ&#x20AC;&#x2122;s a good idea

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to have someone from the outside lay out the facility and design the equipment for you, but it can be helpful to have someone do it with you. AESTHETICS

While the first purpose of a weightroom is to improve athletic performance, that’s no longer its only purpose. With the increased attention paid to strength and conditioning, especially in the recruiting process, the appearance of the weightroom has taken on extra significance. The right look and feel will not only help your athletes as they train, it can also help attract athletes to your programs. In men’s ice hockey, we’re recruiting some of the top players in the country at UNH, so it’s important that our facility compare favorably with others. And in most other sports at UNH, getting one or two key players can make a big difference in determining whether we make the NCAA tournament.

One addition I made to the facility was mirrors, which make the room look much larger and aesthetically appealing. Some strength and conditioning professionals believe that mirrors have no useful effect, but mirrors do give a feeling of enhanced space and depth, which is especially valuable in small weightrooms. When athletes walk into our room, it looks twice as big as it really is with twice as much equipment thanks to the mirrors we have lining the back of the room. The mirrors also help in teaching some of the more technical lifts. Many people stick to their school colors for their weightrooms. But at North Dakota, I started buying equipment painted in black and white and adding school logos. This was partly because we always had problems matching the school’s green color and also because we weren’t satisfied with the overall look of the green and gray equipment. I carried the black and white scheme with me to New Hampshire

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phone (301) 782-3700 fax (301) 782-3701 Request No. 111 A T H L E T I C B I D . C O M ◆ T & C N O V E M B E R 2 0 0 4 ◆ 19

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OPTIMUM PERFORMANCE

because I like the clean look it presents. Having the school logo stamped throughout the facility makes up for the lack of school color. We also put a large school logo onto each of the 12 platforms, which helps develop a sense of pride among athletes while also looking pretty impressive to an 18-year-old touring the facility. I also had aesthetics in mind when I chose urethane weights and dumbbells. Not only do they last longer than metal plates, but they also look quite

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sharp. In addition, I made sure to leave enough room on the walls for signage. Athletes appreciate recognition for their efforts in the weightroom, and attractive record boards can serve as a focal point, both visually and mentally. I found a few other items helpful in setting the right tone for the room. Music is a terrific motivational tool for athletes and staff alike. Having a quality audio system provides clean sound even when played loudly, though it should never be overwhelming. Having

Talk with coaches about your services... Point out how keeping current will make recruiting easier and maintain morale and enthusiasm. a combination DVD/VCR allows for interactive video opportunities, especially when we use video cameras to provide instant feedback on training techniques. Dry-erase boards are also an important part of our operation. They allow us to post altered workouts, daily updates, orientation information, and other types of information to be exchanged. SUPPORT

There’s one indispensable necessity for building a successful facility that you can’t find in any catalog or buy from any salesperson, and that’s support. The most tangible form of support is money. But money only comes in when coaches and athletic administrators understand the value of strength and conditioning. Talk with coaches about your services for each sport and the athletic program overall. Point out how keeping current will make recruiting easier and maintain morale and enthusiasm. Coaches who understand the value of strength and conditioning are likely to encourage athletic administrators to keep weight training facilities up-todate and functional. Just as success on the field relies on teamwork, so does success in the weightroom. Whether teaming with administrators to find funding or consulting with manufacturers to customize equipment, you’ll find that your ideas can often be best realized by working with others. ◆ Request No. 112 20 ◆ T & C N O V E M B E R 2 0 0 4 ◆ A T H L E T I C B I D . C O M

Advance Your Career with the CSCS Credential

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Credentials of Distinction – Defi Defining ning the Industry Standard CEUs Available! The NSCA Certification Commission has been approved as a Continuing Education Provider for the BOC. Complete and pass a CEU Quiz from the NSCA’s Strength and Conditioning Journal or an Online Quiz at www.nsca-cc.org to receive 0.5 or 1 CEU for NATA and 0.5 CEU for NSCA.

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Request No. 113

Request No. 114

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TREATING THE ATHLETE

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down&OUT An athlete in rehab can easily feel scared and alone. Starting rehab support groups, or one-on-one peer mentoring, can help ease the anxiety. © Getty Images

hen Dave Yukelson, PhD, began his tenure at Penn State University 16 years ago, he was faced with what he felt was going to be a tough rehab. Just hired as the school’s Coordinator of Sports Psychology Services, he met with a Penn State female gymnast who had torn her ACL while dismounting the balance beam. At the same, a star running back on the Nittany Lion football team had completed a successful ACL rehab and was back in action. To prepare the gymnast for her upcoming rehab, Yukelson decided to introduce the two athletes, starting one of his first informal rehab support efforts at Penn State. “I took her down to the football training room a couple days after the injury,” Yukelson says, “and told her, ‘I think you could really benefit from talking to this running back about what he’s gone through, and listen to some suggestions he might make.’

By R.J. Anderson “When they met, the football player reeled off this whole laundry list—what she could expect, when things would get better, how she was going to have to work through the range of motion, how there would be a period of time when she wasn’t going to see the actual range improving and that she would have to work through that plateau,” Yukelson continues. “He gave a good perspective on what the next two months were going to be like for her. It was better than anything I could have told her. And as situations like that have continued to evolve, we’ve continued to use athletics as a small community in which we try to facilitate peer help.” Today, more and more athletic training staffs are using peer mentors in the rehab process, and some have established formal support groups that meet on a regular basis. The idea is

simple: While going through rehab, athletes can benefit immensely by talking about the process with others who have gone through or are going through similar situations. HOW IT WORKS

The University of Tennessee women’s athletic program has a formalized injury support group, overseen by Kristin Martin, LCSN, a licensed clinical social worker employed by the department. “In our society, athletes are not supposed to show weakness, and they’re not supposed to have to talk about these kinds of things,” says Martin. “But the fact is they are only human, and when they have an injury—especially when it’s traumatic or season-ending—they need a place to talk without feeling like they are weak.” R.J. Anderson is an Assistant Editor at Training & Conditioning.

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For Yukelson, the power of rehab groups is in giving people a chance to share their experiences. “It’s therapeutic to hear that there are other people going through similar types of situations,” he says. “The idea is to empower the athletes with skills and help normalize their situation by helping them realize there are other people going through similar things.” At the University of Virginia, Joe Gieck, EdD, PT, ATC, Professor of Kinesiology and Director of Sports Medicine, has set up formal groups and one-on-one mentoring relationships, both with success. With the one-on-one mentoring, he feels it works to pair two athletes who are at different points in their rehabs. “The idea is that the mentor has had the same injury and the recently injured athlete can talk to somebody who’s half-way through or somebody who’s all the way through rehab,” Gieck explains. “It allows them to see that there are others who are going through similar stuff successfully.” At Ohio State University, Jennifer Carter, PhD, Sports Psychologist, has found success working within the framework of a team. “One year when I was acting as a consultant for a team here at Ohio State, we had a situation where over half the athletes on the team were injured and unable to practice,” says Carter. “So during their practice time, I had the injured athletes go into the locker room with me and we ran our own injury support group within the team. That scenario worked because they were already gathered together in one place.” ASSEMBLING A GROUP

Before setting up a peer counseling program, there are some key logistics to think about. For group settings, it’s important to decide who should lead the discussions, how to get the athletes signed up, how many people should be in a group, how to get coaches on board, and what will be discussed. Gieck feels the choice of the facilitator is key. “You have to find somebody who has the interest, and

“

Occasionally, it can be hard to get the athletes there at first ... but once they attend it becomes a relief for them because what they’re feeling is surreal and they don’t usually have any other

”

place to talk about it.

is respected by the athletes,” he says. “If the school has a sports psychology program, it’s a great resource. Or you can try the school’s counseling center, and look for someone who has an interest in athletics. “The facilitator has to be someone well-versed in active listening, and they have to know how to interact with the athletes in a way that’s going to encourage them to talk and motivate them to attend,” Gieck continues. “It’s almost like a minister who’s starting a new church. They’ve got to have a little charisma to get people in the doors before they lay the message on them.” Tennessee uses co-facilitators to lead their groups, both of whom are graduate students at the university. Martin says the group functions best when one facilitator has an emphasis in counseling and the other in sports psychology. “The facilitator with the counseling background addresses some of the mental health stressors that accompany injury,” says Martin, “and the sports psychology facilitator works more with mental training, goals, and refocusing—things that help the athlete get through the recovery process.” Martin notes that the co-facilitators work together and are both in the room whenever the group meets. How do you get athletes to actually sign up for the groups? The University of Tennessee gets around this problem by making the groups mandatory for athletes who have season-ending injuries. Because athletic department officials are so confident in the benefits of the group setting, attendance is required—unless an athlete has an

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overriding circumstance that prevents her from going. “Occasionally, it can be hard to get the athletes there at first,” says Martin, “but once they attend it becomes a relief for them because what they’re feeling is surreal and they don’t usually have any other place to talk about it.” The University of Virginia is not currently running rehab support groups, but when it has, athletic trainers have encouraged participation by giving athletes some ownership in the process and making attendance easier for them. Because all rehabbing athletes work out in one central location, usually in the afternoon, Gieck asked them to choose a time that would be most convenient for them. “We learned that when we picked a time and said, ‘Okay, you’ve got to be here at 4:30,’ that didn’t work very well,” he says. “But when we got the athletes involved together and they said to each other, ‘How about 4:30?’ they were committed to being there. “We didn’t force them to attend the support group. If they wanted to come, fine. If not, that was fine too,” continues Gieck. “But once we got two or three people sitting down for it—we had them meet in a room with all glass doors where you could see people sitting down and talking—the others would say, ‘What’s going on in that room?” Once the group started meeting on a regular basis, Gieck says that athletes from the group would walk around the athletic training room recruiting other injured athletes.

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TREATING THE ATHLETE

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While Virginia let the numbers of participants in its groups vary, Tennessee has found eight to be the ideal number. “Once it gets past 10, it’s not as intimate as it needs to be,” says Martin. “If we get that many athletes, then we add another group.” Getting coaches on board is another important part of setting up a group healing process. To earn support from coaches, Gieck recommends that athletic trainers pull coaches aside and explain what they are doing. “One of the problems you may have with coaches is that they can be very suspicious. They may think that the sports psychologist is going to take control of the team away from them,” says Gieck. “So you have to gain their confidence by sitting down and talking to them about how the group can help. “I’ll say, ‘Okay coach, here’s one way we can help your injured athletes: getting them to attend the injury support group,’” continues Gieck. “‘If you can encourage those athletes to meet with

the support group, I think it will be very beneficial to their physical rehab.’” WHAT IS DISCUSSED

At Tennessee, groups meet once a week for an hour and a half. The meetings, which are confidential, start by having each athlete update the group on how she is feeling that particular day. “They’ll share how they’re doing in their rehab, what struggles have come up, and any challenges they’re facing,” says Martin. After the athletes update the group on their individual situations, the facilitators steer the group into a direction that has been mapped out in advance. “Depending on which session it is,” says Martin, “they’ll talk about stuff like specific coping skills, grief work, or dealing with the loss of their sport.” The topics can vary depending on the type of athletes in the group, their ages, and where they are in their rehabs. The following are some topics to consider:

Athletes’ Rights: Sometimes, athletes can be confused and scared about their roles and rights during the rehab process. “We have an athletic trainer go in for one session and talk about what the athletes’ rights are in terms of the rehab process,” Martin says. “We want each athlete to know what is offered to them and how they can access certain things. Our goal is for them to be well educated on how we can help, and to know that our ultimate goal is for them to get back faster.” Medical Fears: Susan Zaro, MA, MFT, who has facilitated injury support groups at the University of San Francisco and Santa Clara University, addresses athletes’ medical fears as part of her eight-week program. “One of the things I find, particularly among college athletes, is that they’re not confident in what the doctor is doing,” says Zaro. “So I try to be direct, telling them, ‘This is your future, and if you don’t have confidence in the doctor or in the process, you need to get a

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second opinion. You don’t want to go through the rest of your life thinking a doctor screwed up your rehab and your career.’ “Having doubts about whether or not things are going quickly enough, or if the doctor messed up the surgery can affect an athlete’s whole mental outlook in terms of rehabilitation,” she continues. “But this is often hard for people to articulate.” Talking to Coaches: At Tennessee, the co-facilitators set aside a session to encourage athletes to maintain communication with their coaches. The athletes learn that keeping in constant contact and providing weekly updates on the progress they are making in rehab are good ways to stay in the coaches’ thoughts and to remain in the team’s long-term plans. “The athlete-coach interaction is pretty important in terms of injury recovery and teaching the athletes to negotiate the rehab process,” says Carter. “I encourage athletes to go to

TREATING THE ATHLETE

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“

One of the things I find, particularly among college athletes, is that they’re not confident in what the doctor is doing ... Having doubts about whether or not things are going quickly enough, or if the doctor messed up the surgery, can affect an athlete’s whole mental outlook in terms of

”

rehabilitation. But this is often hard for people to articulate. the coach and say, ‘This is what I did in rehab today, this is what the doctor says,’ and really keep the coach updated as a way to keep themselves more involved with the team.” Staying Close to the Team: “It’s not unusual for somebody who has a severe or career-threatening injury to withdraw because they don’t feel like they are part of the team,” says

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Yukelson. “Most of the time they’re working four or five hours a day in the athletic trainers’ room, so their schedules don’t coincide with their teammates’. Plus, they may not be traveling with the team, which only adds to the isolation.” The typical reaction of injured athletes, says Carter, is to feel isolated and think they’re not contributing to

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TREATING THE ATHLETE

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the team, even though they’re expected to be at practice. “In our group, we discussed how to be supportive to their teammates who were still playing as well as to help themselves,” says Carter. “One thing we found is that people on the team didn’t know much about their injured teammates, as far as when they would be back, and what some setbacks or progress had been going on during their rehab. And you can’t really support somebody unless you know what he or she is going through.”

To combat feelings of disconnection, Carter encourages injured athletes to keep up with teammates socially. Yukelson suggests that injured athletes go out of their way to attend practices—even if it’s only for the final half-hour. “When they’re at practice, I might have the injured athletes use imagery techniques to put themselves in the shoes of the athletes who have taken their spot,” he adds, “which helps keep them alert while they are there.”

Identity Issues: Yukelson says sessions should also teach athletes how to communicate with themselves. When injured, athletes sometimes lose what they perceive as their identity. “We talk about how the injuries are impacting the athlete directly at that moment,” says Yukelson. “We might talk about the quality of his or her relationships and aspects of dayto-day life such as getting around, and how difficult it might be to get to classes. We also talk about irritabil-

Side By Side In 1992, Bonnie Siple, MS, ATC, Coordinator for the Athletic Training Education Program and Assistant Professor at Slippery Rock University, was fresh out of college and working for the HealthSouth Corp. Rehab Center in Loraine, Ohio. The clinic worked with 18 area schools and employed three full-time athletic trainers. “We had a sudden influx of high school-aged athletes who needed to do ACL rehabs,” says Siple. “And we saw that they were forming these informal support groups when they were waiting around at the clinic, comparing injuries and their rehab. So we decided to formalize the interaction and start a rehabilitation group.” Siple says the athletic trainers generally reserved the afternoons—from about 4 p.m. to 6 p.m.—for high school patients who were coming in for rehab. “Because the patients were at similar phases in their rehab, we could work them out side by side, and have them all start with the same exercises,” she says. “It became a lot more efficient for the staff, and it gave the rehabs a team approach.” After a couple sessions, Siple and her co-workers found that the athletes actually looked forward to coming in for rehab. The reason, she says, is that by facilitating group therapy, the clinic was providing a social outlet for the teenagers. “They were able to talk about what they were experiencing,” says Siple. “It’s one thing for me to say, ‘You’re going to be fine, you’re going to be able to get past this hurdle.’ But for them to hear it from someone their own age, who has gone through the experience, is a lot more powerful than anything I could tell them.” In addition to looking forward to seeing each other, Siple’s patients also provided one another with motivation. “I had a group there that was really competitive,

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and one athlete would say to another, ‘I have five more degrees of range of motion than you do,’ or ‘Look at me, I can lift five more pounds than I could the other day,’” says Siple. “And that attitude became contagious and pushed them to get better.” When they started, Siple and the other athletic trainers didn’t intend to address the social and psychological aspects of the athletes’ rehab, but the group evolved to encompass those issues. “The athletes would come in, and they’d all be stretching at the same time, and they would just talk to each other,” she says. “Someone would say something like, ‘There’s no way I’m ever going to get back to playing basketball,’ or ‘I don’t know how I’m ever going to walk normally again,’ and somebody else would say, ‘No, no, you’re doing great. I remember what it was like. Believe me, you are going to get much stronger very soon!’ “A positive attitude will help athletes manage their pain and motivate them to do their rehab. That’s going to keep them on track,” Siple adds. “And I definitely think that the group rehab process facilitated that positive attitude. It helped head off some of the post-surgical depression that is common with these types of injuries.” Siple says one of things that helped make the group setting work was that it restored the athletes’ missing sense of teamwork. “By surrounding them with a group of peers, we tapped into their competitive nature and natural desire to be part of team,” she explains. “It ended up being a really positive experience—for them, and for us as well,” Siple adds. “It’s an experience I’ll always remember. I’ve always thought that it was one of the best things that I had ever done in terms of helping athletes get through rehab.”

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ity—the things that get them angry or frustrated—like not being around teammates as much, not being able to show off athletic prowess. “Self-talk is a really important skill,” continues Yukelson. “That’s when they are reframing problems into things they can control. Our goal is to get the athletes to try to be positive and optimistic even when they’re at a plateau.” FINDING MENTORS

When setting up one-on-one mentoring programs, the logistics are a bit easier, and the key is finding the right mentor—the sports medicine equivalent of playing matchmaker. It’s a situation where, as an athletic trainer, you know each party and you hope what they have in common will give the injured athlete a peek into the future. “At Penn State, we have a very strong student-athlete advisory board to represent each of our teams,” says Yukelson. “And one of the things they

target is peer helping and social support. If somebody gets injured, there are other people there who have been through it already.” While the advisory board creates an awareness of peer helping, it is the sports medicine staff that is responsible for fostering a connection. “You might have a freshman who has sprained her medial collateral ligament, and you have a junior who tore his ACL a year earlier, and because of the injury, they can relate to one another,” says Yukelson. “I’ll put them together after practice or when they are both in the training room and ask the athlete who has been through it to share his or her experiences. The mentor will say things like, ‘You’re going to be on crutches for a couple weeks, but you’ll get through this phase.’” ASSESSING SUCCESS

How do you know if a peer support group is fulfilling its purpose?

TREATING THE ATHLETE

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Feedback isn’t always to easy to gauge. Zaro hands out a questionnaire at the last session asking the athletes to rate the group. “I ask them, ‘Where are you now?’ and I submit that to the athletic department,” says Zaro. “It’s anonymous, but it shows what the athletes think, what the program did, and what the athletes’ responses were.” Aside from written evaluations, there are some indications that a group is working. A couple obvious signs, says Martin, are if the athletes are opening up during the session and if they are happy, doing well in school, and celebrating their successes. “If somebody is making strides in their rehab, they celebrate,” she explains. “If an athlete is able to go back to their sport, they really celebrate. Our philosophy is that if you have a happy athlete, he or she is going to do better—in rehab and in life.” ◆

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Request No. 120

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NUTRITION

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To Each His Own

Will is trying to gain weight. Alan is too busy to eat. Donna needs to cut calories while she rehabs, and Liu is unaccustomed to American foods. Check out the following case studies of athletes and their nutritional needs. egardless of the sport, eating is as important a part of being an athlete as training and conditioning, and the foods athletes choose are as powerful a predictor of their performance as the work they do in team practices. But while few athletes want to waste time on training techniques that don’t boost performance, many continue to make food choices that detract from their on-the-field success. There is no list of magic foods and no one-size-fits-all eating plan that will lead to optimal performance. The formula that will produce the best results for an individual athlete depends upon the bigger picture of

By Leslie Bonci his or her practice routine, schedule of competitions, and body goals. What time of the day does he or she train? At what intensity? For how long? Does the athlete compete once a week at one event, or have several competitions within the same week? Added to this is the athlete’s agenda. Many are not only competing, but are also studying, participating in extracurricular activities, and holding jobs. And in addition, many athletes are also attempting to make changes to their body composition. Below, we consider seven individuals whose scenarios represent some of

the most common nutrition challenges student-athletes face. For each, we’ll provide specific tips on what, when, and how much the athlete should eat for optimal performance. MAKING GAINS

Will is a high school basketball player who is trying to increase his weight. He says he eats a lot, but can’t eat before practice and often isn’t hungry for several hours after practice. Leslie Bonci, MPH, RD, LDN, is Director of Sports Nutrition at the University of Pittsburgh Medical Center and serves as a consultant to the Pittsburgh Steelers, Pitt athletics, and several area high schools.

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NUTRITION

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Before games, he gets nervous and finds that anything he tries to eat doesn’t stay down. How can Will achieve his goals of fueling for games and increasing weight? Since there are always more practices than games in any given week, Will’s first priority needs to be what happens before and after practice. He needs to learn how to “train his guts” so that he can eat more food. I would also suggest he ingest more beverages, since they empty more quickly than solids. I would recommend the following strategies to Will: 1. Eat a larger breakfast, perhaps adding an extra slice of toast with peanut butter or a waffle with butter and syrup, and a large glass of milk or juice. 2. Eat something between breakfast and lunch while moving from one classroom to another. Portable foods such as cereal, cereal bars, dried fruit, nuts, and crackers work well, and are not messy to eat. 3. Eat a larger lunch with an extra beverage and food item such as a soft pretzel, bagel, or slice of pizza if eating in school. If packing a lunch, add some extra snack items such as crackers or pretzels and an extra half of a sandwich. 4. Before practice, have a few gulps of sports drink instead of nothing at all. If that is not available, have about eight ounces of lemonade. 5. Immediately after practice, have something to drink other than water, such as a sports drink, lemonade, fruit punch, and if tolerated, a snack such as a handful of pretzels, crackers, or a Rice Krispies treat. 6. Three to four hours before games, eat easy-to-digest foods such as cereal, bagels, waffles, pancakes, rice, and pasta. Foods such as macaroni and cheese, pizza, fried chicken, and burgers are fattier and more likely to cause an upset stomach at game time. 7. If solid foods are too difficult, try smoothies or meal replacement drinks such as Boost or Ensure.

Request No. 121 32 ◆ T & C N O V E M B E R 2 0 0 4 ◆ A T H L E T I C B I D . C O M

LOOKING TO LOSE

Lateesha is a volleyball player who wants to lose some weight. She has tried dieting without much success and has recently decided to skip breakfast, thinking that this will be a great way to cut calories. Much to her surprise, she isn’t losing a pound, is starved by the end of the day, and feels lousy during practice. What can Lateesha do to achieve her weight goals and also optimize her performance? 1. Eat breakfast daily. This helps to replete muscle and liver glycogen stores after an overnight fast so that the body has fuel available for activity. Eating breakfast also helps to control appetite throughout the day. 2. Eat a breakfast that has some staying power, such as oatmeal or a breakfast burrito. 3. Include some protein and fat as part of breakfast, as they take longer to digest and will help her to feel fuller for longer. Add some nuts to cereal, or add cheese to eggs. 4. Include some fiber at breakfast for the “fill” factor. Choosing fibercontaining foods such as fruit instead of juice, or Cheerios instead of corn flakes, will increase satiety and may also help the body burn calories more efficiently. 5. Have something to eat at breakfast that requires chewing, and make sure to sit down for the meal. A cereal bar on the way out the door is not really a breakfast and may actually result in overeating later in the day. An 8-ounce container of yogurt, a whole grain English muffin with crunchy peanut butter, and a piece of fruit might seem like a lot, but it’s an ideal breakfast for weight loss. The yogurt contains protein and calcium which may help with fat loss. The English muffin has fiber, and the peanut butter provides protein and fat to help Lateesha to feel fuller longer. The fruit also contains fiber and requires chewing, so that she won’t be as likely to overeat at night, and may actually end up eating less throughout the day than she is currently.

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Find delicious recipes and more about California Raisins at www.calraisins.org Request No. 122

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NUTRITION

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To help with healing and promote satiety when trimming calories, increase protein and fiber intake slightly. This will provide “fill” and “chew” factors and also may boost metabolism slightly so that the body burns calories more efficiently. THE LONG HAUL

Lisa is a middle-distance high school track athlete who works hard in the classroom as well as on the track. She also holds a part-time job and helps her mother with the care of three younger siblings. After school, she has practice for two hours, rushes home to play with her brothers and sisters while dinner is being prepared, eats quickly, and goes to work for a few hours after dinner. Then she comes back home, studies, and goes to sleep. She is an excellent runner, but the coach has noticed that her times are not as good as they used to be, and Lisa has said that she sometimes runs out of gas. What nutritional strategies should she try? 1. Eat something immediately after practice, such as 32 ounces of sports drink, two handfuls of trail mix, or a granola bar and 16 ounces of sports drink. 2. At dinner, add a little more food and an extra glass of juice or milk. 3. Take something discreet to eat at work, such as peanut butter crackers, a handful of nuts, or a cereal bar. 4. Eat something while studying at home, such as yogurt, a small bowl of cereal, or a peanut butter sandwich. 5. For races, Lisa should start increasing intake two or three days prior to the race, instead of eating a lot more the night before, since eating more food the night before a race may interrupt sleeping and make her feel uncomfortable. Making an effort to eat more food, particularly carbohydrate-containing food, two or three days before a race provides a more gradual increase without the discomfort. For instance, a runner may decide to have a slightly larger bowl of cereal at breakfast, or a sandwich at lunch on a bagel instead of bread,

and a larger serving of rice, pasta, or potato at dinner. SUDDENLY SIDELINED

Donna is a goalkeeper for her NCAA Division III soccer team. She sustained an ankle injury that will put her on the sideline for the next six weeks. She has become very concerned about maintaining her weight since her activity will be limited to rehab. How can she maintain her weight while promoting healing? 1. The goal is to discriminate, not eliminate. Her calorie level will need to decrease, since she is not expending as many calories per day. However, the goal is not to restrict. She still needs to eat at least 13 calories per pound of body weight. For Donna, a 135-pound athlete, this would mean an intake of approximately 1,800 calories per day. 2. To help with healing and promote satiety when trimming calories, increase protein and fiber intake slightly. This will provide “fill” and “chew” factors and also may boost metabolism slightly so that the body burns calories more efficiently. A meal might consist of the following: one-half of the plate as protein (fish, chicken, lean meats, eggs), one-quarter of the plate as fiber (vegetables), and one-quarter of the plate as higher fiber carbohydrate (brown rice, whole grain bread, a sweet potato, or ear of corn). 3. Trim down on some hidden high calorie items such as dressings, beverages, cheese, and crackers—or use half of what she normally would. 4. Donna would normally snack on fat-free pretzels or dry cereal at night, not really thinking about

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the amount she was consuming. Suggest that she put the cereal or pretzels in a small bowl instead of eating out of the bag or box. This will cut down on intake. 5. To help promote healing, she should increase her intake of Vitamin C through vegetables such as tomatoes or broccoli and fruit (oranges, grapefruit, kiwi, melons) which are higher in fiber and lower in calories than the juice. Potatoes are an excellent source of Vitamin C as well. Zinc is also an essential mineral for healing. Good food sources include whole grains and meats such as beef, fish, and poultry. THE INTERNATIONAL ATHLETE

Liu is a volleyball player from China. He was recruited to an NCAA Division I university and is having a lot of trouble with American food. There are many unfamiliar items, which he states he has never tried, and he often comes to practices hungry because he hasn’t eaten. How can you help this athlete to fuel for his sport? 1. As a starting point it is important to sit down with Liu to get an idea of the foods he usually eats. Even though the dining hall may not be able to match this exactly, it may be possible to work with the dining hall manager to come up with some good substitutes. 2. Accompany Liu on a tour through the dining hall. This can be an eye opening experience and will familiarize him with the choices. 3. If away-game meals are typically fast food, perhaps an arrangement can be made with the dining hall for Liu to take something that he feels comfortable eating. 4. It would also be worthwhile to find out if there is an Asian market in the community so that he can get some familiar foods to have on hand. NO TIME TO EAT

Alan is an NCAA Division I swimmer. In addition to the demands of his sport, he has a double major and does some tutoring. Since he has to be in the pool at 6 a.m., he usually

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skips breakfast. He goes from morning practice to classes, is back at practice from 3 to 5 p.m., grabs a bite to eat, tutors for two hours, and then hits the library, with virtually no free time in between. Alan feels that he would perform better if he had a little more energy. How can he work more food into his busy schedule? 1. Before morning swim practice, have a sports drink, a packet of honey, or something light such as yogurt, a smoothie, or chocolate milk. 2. Port-a-meal to have after morning practice and before classes such as a peanut butter or cheese sandwich, cereal and a piece of fruit, or a sports bar and sports drink. 3. If lunch is in the dining hall, a sub, pasta and salad, or grilled chicken sandwich with yogurt and fruit would be quick items to grab. If he doesn’t have time to go to the dining hall, he can bring some snacks to eat over the course of the day such as

nuts, raisins, dry cereal, or crackers. 4. One hour before practice, a great snack is two cereal bars, a bagel with jelly, or a snack-size bag of pretzels and a piece of fruit. Again these foods are portable, do not have to be refrigerated, and are available in most dining halls and campus food stores. THE RESTRICTIVE EATER

Molly is a gymnast at her university. Throughout high school, she worked hard to manage her weight, and now that she is in college, her focus on weight control has increased. She appears to be under-eating for the amount of exercise she does and her teammates say that they hear her say that she is afraid food will make her fat. Not only does she work hard during practice, but she spends at least two hours a day in the gym, primarily doing cardio activities. She is often exhausted during practice and a bit withdrawn. What can you say

NUTRITION

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to help Molly realize that she is allowed to eat and needs to fuel her body? 1. As a first step, it is important to sit down with Molly and have a heart-to-heart chat about eating and weight. There are many sources of misinformation, especially for the athlete who is trying hard to keep weight low. It is important to explain that the body needs a certain number of calories just to survive, to fuel the basal metabolic rate. Very simply, this would be body weight (pounds) x 10. Molly weighs 115 pounds, so assuming she did no physical activity at all, her body would require 1,150 calories per day. Because she exercises strenuously six or seven days a week, Molly actually requires body weight (pounds) x 17 daily, or 1,955 calories per day. 2. Suggest that Molly keep a food journal for a few days to get an idea of her daily energy intake and

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Request No. 123 A T H L E T I C B I D . C O M ◆ T & C N O V E M B E R 2 0 0 4 ◆ 35

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Tips for Athletes It’s easy for athletes to forget that good nutrition is about enhancing performance. The following “performance” acronym is simple, but its tips can add up to big improvements in strength, speed, and stamina.

Prioritize fueling. Athletes need to give the same priority to eating as they do to their sport. Eating should not be an afterthought, but part of a training plan. New eating behaviors have to be practiced regularly, just like one’s sport.

E nergize your body. Athletes need to avoid shortchanging themselves on calories. At a minimum, active females require about 15 calories per pound of body weight, and active males require a minimum of 18 calories per pound of body weight.

Relax when you eat. Athletes are always on the go, and not just while they are practicing and competing. Most athletes find it difficult to eat and move, so to ensure gut comfort as well as body fuel, it helps to sit while eating, and to eat the largest meal at the time of the day when the athlete feels most relaxed and least pressured.

F requent meals are better for performance, weight, and health. An active body should be fueled every three to four hours no matter what body goals the athlete has. Energy breaks, eating episodes, and mini-meals are food lingo that the athlete should put into his or her vocabulary. Five-a-day is not just about fruits and veggies, but is also a healthy guide for the number of times an athlete should eat over the course of the day.

Owe it to yourself. Many athletes compete not just for themselves but for their coach, teammates, and their school. Eating, however, is a solo competition and something that only the athlete can do for him- or herself. Athletes need to be reminded that being well-fueled and well-hydrated is as important a contribution to the sport as their talent and training.

Relish the foods you eat. If it doesn’t taste good, why are you eating it? Since eating is an experience we have several times a day, it should be a pleasurable one. A steady diet of sports bars and shakes gets old fast, as does eating grilled chicken salads every day. Even adding one new food or beverage to the routine makes meal time something to look forward to. Different tastes, textures, colors, and temperatures make food much more enjoyable.

Multi-nutrient meals are best. Each meal should be a mix of protein, carbohydrate, and fat. Although carbohydrate and fat are the primary fuel substrates for activity, the athlete needs protein for bone health, muscle growth, and muscle repair. Combination foods such as sandwiches, cereal and milk, pasta with meat sauce, and a trail mix of dry cereal, nuts, and raisins are examples of multi-nutrient meals and snacks.

Accountability is important. Many athletes log miles, laps, or weight training sessions to monitor their progress. The athlete who is trying to eat for better performance also needs to keep a log. Keeping track of what, when, and how much one eats can provide baseline information and allow the athlete to track positive changes.

N ourish yourself. Athletes have busy lives, which can result in erratic eating behaviors. But skipping meals affects the body negatively. Meals and snacks need to be part of the athlete’s schedule.

Cravings are normal. Everyone has particular foods that they really enjoy. There is nothing wrong with craving a certain food, and all types of foods can fit into an athlete’s diet. If an athlete really desires a brownie for lunch, he or she might decide to have a grilled chicken salad, forego the roll, and have the brownie instead. In addition, eating at regular intervals can help prevent a food craving from turning into an eating orgy.

Eat to meet your needs. Eating is not one-size-fits-all. An athlete’s eating may need to change depending upon age and activity.

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VOLUME

17 OPTP

needs to replace. Protein sources lower in fat such as yogurt, milk, cottage cheese, tuna, and chicken are good suggestions, and she doesn’t have to eat a lot. Any of the following are approximately 100 calories: 4 ounces yogurt, 8 ounces skim milk, one-half cup cottage cheese, 3 ounces water packed tuna, or 3 ounces of skinless chicken. 5. Be there to provide support. Expect her to be resistant, because she is scared. Ask her to log not only what she is eating, but also how she feels. She may notice that she is less tired, not as cold, or happier. These changes cannot be measured on the scale, but will certainly impact her quality of life. If she is not able to change her eating habits or continues to seem withdrawn, do not hesitate to refer her to a mental health professional trained in helping athletes with eating disorders.

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THE BOTTOM LINE

There is no one right way to fuel the body for sport, but no matter what activity one does, there is always a need to be fueled. The athlete should strategize, not just about his or her sport, but also about capitalizing on times of the day when food is most available and appetite is best. Focusing on the combination of the food (what the athlete eats) plus the eating (why, when, where, and how much) may very well be the recipe for success when it comes to optimizing performance. ◆

Logging Online The USDA offers an Interactive Healthy Eating Index, which can help athletes track both their food intake and activity. It can be found under the "Projects" heading at: www.usda.gov/cnpp.

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that she also log her exercise. This way, Molly can see in black and white what she consumes compared to what she expends. 3. Make changes slowly. It is overwhelming and incredibly scary for someone who has restricted for so long to eat more liberally. Give her the permission to eat, but one bite at a time. If she is currently consuming 1,000 calories per day, the goal is to get her to increase to 1,100 for a week, and then 1,200, etc. Even though she needs about 2,000 calories per day, if she went from 1,000 to 2,000 calories immediately, she would see a change on the scale that might upset her. Granted, this is probably water weight, but it would be very discouraging and chances are that she would immediately return to restrictive eating. 4. Add protein first. With her restricted intake, she has probably lost some muscle mass, which she

NUTRITION

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)NTRODUCING 4HE !LL .ATURAL 4WO $ROP 3OLUTION THAT WILL FOREVER CHANGE THE WAY EVERY !THLETIC 4RAINER APPROACHES SOFT TISSUE THERAPY 0ERFORMANCE (EALTH PROUDLY INTRODUCES 0ROSSAGEÂ© (EAT A UNIQUE THERAPEUTIC SOFT TISSUE WARMING OINTMENT 4HERE IS SIMPLY NOTHING ELSE LIKE IT )TS VISCOSITY IS TRULY CUTTING EDGE AND IT FEATURES A CONTROLLABLE GLIDE WITHOUT THE SLIP OF AN OIL 0ROSSAGEÂ© (EAT WILL ENHANCE EVERY ASPECT OF SOFT TISSUE THERAPY AND ITS INHERENT PROPERTIES ALLOW SO LITTLE TO DO SO MUCH

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CHANGING THE SHAPE OF HEALTH AND FITNESS Request No. 126

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SPECIAL FOCUS◆

By John Honcharuk hree years ago, a couple of adult distance runners who’d been rehab patients at my Chicago-based company, Athletico, asked for a favor. They approached our president, Mark Kaufman, about using one of our clinics to stretch before a big race and to ice down afterward. Since they were already clients of our rehabilitation and physical therapy services, Mark, wanting to provide good customer service, said yes. But Mark soon realized there was potential far greater than a one-time favor. He saw hundreds of athletes, with a fairly high level of commitment to their sport, in need of sport-specific training once their rehab programs ended. Knowing that many of them would turn to “fitness” coaches for help, it occurred to Mark that we have the certified expertise these customers were seeking and, furthermore, we have actual experience with real athletes on real teams. Many of our therapy and rehab patients are active athletes at various levels, so why not try to capture them as training clients as well? Many of our employees have experience working with competitive athletes, so why not tap their expertise in this area? So that’s exactly what we did. Now, sport training and performance enhancement are significant parts of Athletico’s business. Some locations in our company’s network of clinics produce definable profits from these services, and all of them generate referral business to our rehab and therapy lines. Performance enhancement is fully integrated into our menu of services, contributing to and benefiting from our therapy and rehab offerings for individuals, teams, and organizations, as well as our outreach athletic training in area high schools and colleges.

John Honcharuk demonstrates a core stability exercise to Jason Blue at the Athletico facility in St. Charles, Ill.

Expanding Your Offerings How do you open the door to more clients at your rehab and physical therapy clinic? Try offering performance enhancement services—and watch both your patients and your staff flourish.

John Honcharuk, ATC, CSCS, is Director of Sports Enhancement Programs and Manager at the St. Charles, Ill., facility for Athletico, Inc. A T H L E T I C B I D . C O M ◆ T & C N O V E M B E R 2 0 0 4 ◆ 41

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Overall, the idea of expanding our rehab clinic to include performance enhancement services has worked extremely well. I don’t claim to have all the answers about how to set up a performance enhancement program, and it remains a work in progress, but here’s how we did it. WHO ARE OUR CUSTOMERS?

Company-wide, the majority of our sport training and performanceenhancement clients are high school athletes who want to improve and who know that the equipment, space, and expertise their schools offer isn’t enough. Some come with teammates, some come with friends, and some come alone. And a handful of high school coaches have essentially turned over their strength and conditioning programs to us so they can clear one thing from their already-full plates. The rest of our performanceenhancement clients are adult athletes. Many are marathoners, cyclists, or triathletes, for example, who are accountants during the week because they need to earn a living. In either case, we’ve made customers for life out of many of these clients. If their first encounter with our company is as an athlete seeking improvement, they quickly see that if they ever need rehabilitation or physical therapy, it’s available from someone they already know. In reverse, we’ve had many traditional clients sign up for sport training after learning about it during their physical therapy visits. MATCHING STAFF TO AMBITIONS

One of the first things we did at Athletico to make our idea work was to figure out if our current staff would be able to offer performance enhancement services. There are approximately 400 different certifications available for personal training, strength, or speed coaches. But to provide the best services, we felt we needed staff who could function within the therapy environment and also had experience and certification in strength and conditioning.

In interviewing our current and potential new staff members, we looked at much more than credentials. We wanted staff members who could ... work synergistically as a unit to provide the athlete a complete experience. Why not just use athletic trainers and physical therapists with an interest in performance enhancement? Today’s coaches and athletes know an experienced strength coach when they see one, and they can spot someone who is a novice in the weightroom. We felt that we would be getting off on the wrong foot if we didn’t have experienced specialists in strength and conditioning. We felt that our new clients might question our dedication to the performance enhancement side of our clinic and might also question our overall effectiveness as a rehab clinic. So why not just use strength and conditioning coaches? We felt that this staff also needed some rehab background to fit in our clinic. There are many strength and conditioning or performance specialists who would thrive in a collegiate athletic department but might flounder in our setting because they lack an adequate background in designing and conducting medically-based rehabilitation programs. We believed this might reflect poorly on our facility as a whole. We decided the ideal person for the job is a certified athletic trainer who has spent a good deal of time

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in weightrooms working with athletes—the type of person who has a rehab background but knows that the athletes are going after the coveted “300-pound bench press” T-shirt. Athletic trainers with the CSCS or NASM-PES certification would be an especially good fit. To assemble a corps of practitioners, we created a list of all employees containing information such as certifications, the sports and hobbies participated in, and the languages spoken. From there, we found a base of current employees who could work this new side of the clinic. We also imported some new expertise. When Mark launched the plan, he first gathered three people: Alex McKinney, PT, CSCS, who had completed many marathons and triathlons and had begun conducting lectures in endurance-sport training; Phil Pfieffer, hired from one of Chicago’s largest and reportedly most profitable traditional health clubs; and myself—the kind of athletic trainer who hangs around weightrooms. We had to call in others to help, but this group provided an excellent starting combination of experiences and certifications that helped launch our new services. In interviewing our current and potential new staff members, we looked at much more than credentials. We wanted staff members who could take a unified approach to care. In other words, we sought the ATC/ CSCS/NASM-PES who could actively assist in patient care when indicated, which allows for cross promotion of services and the ability to create a unified staff. The idea is to work synergistically as a unit to provide the athlete a complete experience. Was it difficult to find such people? No! For those of us who are athletic trainers and certified strength and conditioning or performance enhancement specialists, expanding into these services has enabled us to provide more value to our clients and the company while doing more interesting, satisfying work. In this way, we have the best of both worlds: the relatively sane

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hours of clinic-based employment and the close involvement with competitive athletes. We enjoy the profession more than ever before. SPACE CONSIDERATIONS

Next, a clinic needs to consider if it has the proper set up to accomplish this endeavor. This is not as straightforward as it may seem, and the answers may not be obvious. First, you’ll need to research legal and insurance issues. If your facility is rented, the lease could contain a restriction that will not allow the space to be used as a health and fitness facility. If your company owns the facility, it may be necessary to consult local zoning or other land-use rules that could affect your plans. If the site can legally be used as you envision, ask whether you have the appropriate insurance. Health club insurance policies are different than physical therapy policies. You don’t want to expose yourself to any unneeded liability.

We use our ability to conduct evaluations and train energy systems and movement patterns to make up for a lack of space. As athletic trainers, we break out the goniometer and measure joint angles.

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Second, figure out if you have adequate space and the right types of equipment. However, before being overwhelmed by potential space limitations, know that your facility may be more useable than you first think. The staff members working on performance enhancement love it when we get our own space so we can get really sport specific. But working in small spaces actually can create excellent results because they force us to get creative. Particularly in speed-training and agility circles, everyone seems to think you need 100 yards of open space to run athletes and create obstacle course-like drills. But when forced to train clients in a small space, we find we have to think deeper about the sport’s real demands. You can have a basketball team do 40-yard dashes, but how often do they need to run 40 yards on a basketball court? That would put them in the bleachers. Likewise, do football linemen really

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Space shortcomings can also be handled through careful and creative scheduling. One of the objectives is to avoid conflicts. You don’t want to mix groups of young, boisterous, active athletes with older patients who might object to the noise and balls being tossed around.

need 30-second gassers? Instead, we use our ability to conduct evaluations and train energy systems and movement patterns to make up for a lack of space. As athletic trainers, we break out the goniometer and measure joint angles. We tell a young athlete’s coach, “This kid can touch his toes but has horrible hamstring flexibility, which tells me he has a hypermobile back and stiff hamstrings. We’ll keep the athlete on the training table and have him stretch. That’ll make him faster because it will increase his stride length.” Some locations offer access to fields or an indoor running track, but at most sites, being forced to make do with clinic-scale space means we are innovative in our program design. We’re able to give athletes workouts that are good by both their standards and ours. They’re sweating, huffing, and puffing when they leave, but they’ve worked on what their bodies and sports really need.

Space shortcomings can also be handled (or at least mitigated) through careful and creative scheduling. One of the objectives is to avoid conflicts. You don’t want to mix groups of young, boisterous, active athletes with older patients who might object to the noise and balls being tossed around. We’ll usually schedule teams near our closing hours. The teams can arrive, do their warm-up and stretching, then hit the now-empty gym for their sport-specific work as rehab patients are leaving—but not before this group has been exposed to the idea that, once they’ve recovered, they can find performance enhancement services right here. More difficult, sometimes, is balancing revenue and space usage. Since rehabilitative physical therapy patients provide more revenue, generally speaking, many facility managers are reluctant to schedule a performance enhancement session over a rehab visit. The solution is to recognize that some sport work uses no

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more space than rehab therapy. For example, a runner needing stability exercises and myofascial release work for flexibility can be booked in limited spaces that leave room for other therapy visits. SETTING THE PRICE TAG

for $1,100. A large number of athletes signed up, but the accounting department threw cold water on our plans, pointing out that this rate translated to $5 an hour for our time. We sold relatively few six- and 12-session packages because athletes saw the value of the larger bundle before we did. Weâ&#x20AC;&#x2122;ve since eliminated the 24-session package and are considering raising the prices on our six- and 12-session deals. Ultimately, our price breaks down to $50-$60 a session per client, varying slightly by location. An unexpected twist on pricing is that when we raised the rate, clients seemed to value their visits more. Our cancellations and no-shows dropped precipitously after we increased our pricesâ&#x20AC;&#x201D;which means weâ&#x20AC;&#x2122;re now making better use of our human and physical resources.

Perhaps the hardest task when beginning a new kind of service is putting a value on it. Most of us are used to working as the unsung hero behind the scenes. Thus, when it suddenly comes time to venture into the open marketplace and establish prices for what we do, weâ&#x20AC;&#x2122;re content to figuratively kick the sand and say, â&#x20AC;&#x153;Fifty bucks isnâ&#x20AC;&#x2122;t going to offend you, is it?â&#x20AC;? Ours is a knowledge-based commodity, not a product with easy-to-define costs and value. We soon learned, however, that when athletes understand the tremendous knowledge and skill that we have to offer, theyâ&#x20AC;&#x2122;re willing to pay for it. To start, we used a volume discount idea and offered 24 sessions

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reflect the broader array of services we offer, but the main methods of promotion are simple: word of mouth and client retention. And that means making sure clients see the value of the synergistic approach. In an effective combination rehabperformance enhancement setting, clients know that the person putting them through their workout is also a person they can consult if they hurt their rotator cuff. They know theyâ&#x20AC;&#x2122;ll get good advice from someone who knows not only their pathology but also can be in communication with their physician. If a high school athlete whoâ&#x20AC;&#x2122;s come back from an ACL injury is told by his coach to do leg extensions, we can step back and say, â&#x20AC;&#x153;Remember when I told you the only exercise you wonâ&#x20AC;&#x2122;t be able to do again is leg extensions? Can you tell your coach that? Or should I talk to him?â&#x20AC;? This is the kind of integrated relationship that can pay off for everyoneâ&#x20AC;&#x201D;clients, athletes, and practitioners alike. â&#x2014;&#x2020;

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What To Do After The Season Is Over by Miklos Horvath, CSCS Watching game films. Scouting next week's team. Adding new offensive sets. With so many things to get done, time is a limited resource for all coaches. Coaches cannot afford to spend time during pre-season trying to get the players in shape. Because of this, athletes need to be physically prepared before camp. For that to happen, a majority of training must be done during the off-season. This makes a yearround training approach absolutely essential. Technically speaking, the post-season training program begins after the last game of the regular season. Although it may be tough to think about next year at this time, it is important to commit to a start date for off-season training. Furthermore, this date needs to be communicated to all players before they leave for the summer. At the end of the season, athletes are physically and mentally exhausted and need a chance to recover. The post-season can be summed up in one word - rest. Injuries need to be properly cared for and given a chance to heal. This rest period is also important in the prevention of overtraining, a common condition that can prevent optimal performance. Many variables determine the length of recovery, but two weeks minimum is ideal. The length can vary depending on the level of play (high school versus collegiate), extent of the player's injuries and whether or not the athlete participates in other sports. Once the post-season recovery has concluded, the focus should turn to the off-season program. Many components comprise off-season training, although here we will concentrate on the strength and conditioning component. Begin by building a foundation of strength and muscular balance. Think of this foundation as the starting point for the development of the total athlete. Movements during this foundation period do not need to be football-specific movements; they can be general strength exercises. A majority of the exercises should be basic exercises like the deadlift, squat, bench press, pull up and core (abdominal and lower back) exercises. Complement these exercises with single joint movements such as hamstring curls, calf raises, shrugs and tricep extensions to ensure proper muscular balance. Additional exercises to strengthen the neck, hands, wrists and ankles should be added in as needed. Make sure that each athlete works on weak links in his/her biomechanical chain. For instance, an athlete with a history of hamstring injuries may need to perform extra exercises that isolate the knee flexor group. Also, if there is a muscular imbalance between the left and right halves of the body, incorporate more uni-lateral (independent) exercises. This can be accomplished using free weights or equipment that allows independent movement. Consistently trying to eliminate the athlete's weakest area can help to reduce potential injuries. The highest training volume, which is the number of sets multiplied by the repetitions, occurs during the off-season. A split routine, such as alternating days of lower and upper body, allows shorter, more intense workout sessions. The

total number of exercises can vary greatly because of the age and experience of the athletes as well as access to the equipment and available time. Sets should be kept between two to three and repetitions at 10 to 15. Recovery times should be relatively short at approximately 60 seconds. This type of exercise prescription encourages muscle hypertrophy, overall body strength and connective tissue strength. The other key off-season component, cardiovascular training, is often misunderstood. The mistaken belief is that running endless miles is the best way to train for football. This could not be further from the truth, especially during the off-season. Although a good aerobic base predicates other advanced training modalities such as interval training, the aerobic base needed is fairly minimal. Aerobic capacity can be maintained with as little as one to two sessions per week of any type of cardiovascular work. Any more than this actually can inhibit strength, hypertrophy and speed development. In addition, excessive running can increase the risk of overuse injuries in the knees, hips and lower back. Off-season cardiovascular training should include more lowimpact activities. Swimming, cycling and cardiovascular machines including steppers and elliptical trainers should comprise a majority of the cardiovascular program. This cross training approach allows an athlete to train in a much more effective way. By keeping the impact down, stress is reduced throughout the joints, and overuse injuries are minimized because movement patterns are varied. Athletes can train more intensely because of a reduction in adverse effects. As the start of the next season approaches, higher impact activities like running should be gradually added to the program. The "how" of cardiovascular training is just as important as the type of activity. Keeping this in mind, we need to question some of our traditional training approaches. Why train athletes by running for 20, 30 or even 40 minutes? How many times does a player run for 30 minutes non-stop in a football game? On the other hand, think of how many times a player runs for five seconds and rests for 20 seconds? Football consists of a series of short burst followed by rest. This type of activity stresses the short-term energy systems, mainly the ATP-CP and lactic acid systems. To train the short-term or anaerobic system, specific rest-to-work ratios need to be followed. A rest-to-work ratio should be at least a 3:1 and may be as high as a 5:1. For instance, a 10-second sprint should be followed by at least 30 to 50 seconds of recovery. Anything shorter than a 3:1 ratio will train the aerobic system, a system that supplies less than 10 percent of the energy required for football. Miklos Horvath has a bachelorâ&#x20AC;&#x2122;s degree in exercise from Michigan State University. He is the Head Strength and Conditioning Coach and Director of Health and Fitness at the Healthplex Sports Club in Springfield, PA. Miklos has been certified through the National Strength and Conditioning Association as a Strength and Conditioning Specialist and as a Personal Trainer. Miklos has worked with numerous collegiate and professional athletes to enhance athletic performance and is a member of the Life Fitness Academy.

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50 WAYS TO BUILD CHAMPIONS. Exhausting double sessions. Countless hours of game tape. Grueling workouts in the gym. It takes drive and dedication to build your next team of champions. At Hammer Strength, we’re constantly reviewing our game plan so your athletes outsmart the competition. This continuous quest now exceeds 50 different plate-loaded choices. No other name has a line-up this deep. So build your team with the brand that builds more champions…Hammer Strength. Request No. 131

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On the Fast Track

▼

At Williams College, sprinters are shaving seconds and heading off injuries with a progressive strength and conditioning program.

he blink of an eye. For a sprinter, that can be the difference between winning and losing. Races are sometimes decided by hundredths of a second, which is less time than it takes to blink. Shaving such a sliver off a sprinter’s time, however, is the result of months and months of work, much of it in the weight room. Many factors, both physical and mental, go into developing fast sprinters. While track coaches usually take care of teaching proper sprinting technique, increasing confidence, and helping sprinters learn how to run relaxed, the strength and conditioning coach plays a key role in building the

By Ralph White and Fletcher Brooks physical abilities needed to save those precious fragments of time. Building lower-body strength is the most obvious way a strength and conditioning coach can help sprinters improve, but it is not the only one. At Williams College, we have found that improving conditioning, reducing injuries, and developing upper-body strength also help sprinters—both over the long haul and during the short run. A BALANCED PLAN

Here at Williams, we address our strength and conditioning program by

first establishing a plan for the entire season. We start by determining what we will be doing with our sprinters on the day before the national championships, then work on two days before, then a week before, and so on until we have the whole season mapped out. Ralph White is the Head Coach of Men’s and Women’s Track and Field at Williams College. He has coached 15 Olympians and more than 200 NCAA All-Americans during his career, which includes stints at George Mason University and Southern Methodist University. Fletcher Brooks, MPE, CSCS, is the Coordinator of Strength and Conditioning and Associate Head Coach of Track and Field at Williams.

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▼ For more advanced athletes, we add some contrast sets. Some of our favorites are squats followed by hurdle jumps, squats followed by jump squats or in-place jumps, and snatch pulls with chains followed by a full recovery and box hops. Developing this plan requires a high level of communication between the track coaches and the strength and conditioning coach. It is important for both parties to understand what the other is trying to accomplish. Without knowing which events on the schedule are the most important, the strength coach cannot have the athletes in top condition at the right time. Without knowing what the strength coach is doing with the athletes week to week, the track coach may be surprised to find his or her athletes are feeling tired and worn out as they head into their biggest meet of the season. It is important that your plans account for a wide range of experience and skill levels. All too often, the focus is on the team’s top athletes. But a plan that will help an All-American senior often will do little for an inexperienced freshman and may actually cause substantial harm. At a Division III program such as Williams, we see many incoming runners who are relatively weak and who

have had little, if any, experience with strength training. As a result, we may spend up to two years working with these athletes to establish their base strength before moving on to more specific work to help them become faster sprinters. But just because an incoming athlete has experience with strength training doesn’t mean he or she won’t have problems that need to be resolved. Oftentimes, new athletes come into our program with some sort of strength imbalance that we must address before moving on to event-specific work. As with all our athletes, we start our sprinters’ strength and conditioning program by first measuring for strength imbalances. We do this by comparing their results in any number of simple lifts, such as the front squat versus the back squat or a clean versus a snatch. If the differences fall outside predetermined percentages, we know that we have identified an area that needs to be more balanced. Simply watching an athlete squat may reveal certain problems we need to correct before moving on to sprinterspecific work. We have found that most athletes have some strength imbalances, which can usually be equalized through exercises designed to strengthen the weaker muscle. If you do not address those imbalances first, you can exacerbate them, leading to decreased performances or increased risk of injury. For example, if someone is quad dominant or glute dominant compared to the hamstrings or hip flexors, a lift that might work both muscles areas will be taken over by the stronger muscle group. Therefore the imbalance is never corrected. Once strength imbalances have been corrected, real performance gains can be attained. SPRINT STRENGTH

With strength imbalances addressed and base strength developed, we focus on ways to turn strength into speed. We use plyometrics to help make the transition from base strength to

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sprint strength in conjunction with targeted weight training, mostly using Olympic lifts. We have a very structured plyometric program, aimed at getting muscles strong and ready to handle the speed work on the track. Plyometric work usually begins in January and increases in intensity very gradually. We increase the number of touches per session week-by-week rather than jumping into heavy work immediately. To decrease the risk of injury, we perform many of our plyometric workouts on soft surfaces, such as a synthetic track or dry grass. We emphasize to the athletes the importance of landing on their full foot, not just their toes, and make sure they have plenty of recovery time with a typical work-to-rest ratio of one to five. Typically, we have one plyometric session every four days. Table One (on page 52) lists some sample plyometric routines that we have used early in the training schedule for athletes who have attained a sufficient base of strength. The number of sets and reps will increase as we progress through the schedule and will be adjusted for individual athletes. Our lower-body strength work focuses on variations of Olympic lifts, along with back squats, split squats, front squats, and lunges. At our level, we find that sprinters get stronger with greater ease than they get explosive, and we will often see them performing better cleans than snatches. Since the snatch is more of a speed lift, we will often use more variations of the snatch than the clean to help build that explosiveness. Snatches also involve the whole posterior chain—a critical area for sprinters that includes the hamstrings, glutes, and low back—more so than the clean does. For more advanced athletes, we add some contrast sets. Some of our favorites are squats followed by hurdle jumps, squats followed by jump squats or in-place jumps, and snatch pulls with chains followed by a full recovery and box hops. These sets are a

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▼ Table One: Plyometric Routines Here are some sample plyometric routines we use to help develop strength and conditioning in our sprinters:

Easy Hop Hop Hop Hop Hop

on both feet over a line for 30 seconds, rest 2:30, and repeat on one foot over a line for 30 seconds, rest 2:30, and repeat with other foot for distance and height with both legs x 10, rest 60 seconds for distance and height on right leg x 10, rest 60 seconds for distance and height on left leg x10

Moderate Two sets of 10 depth jumps off 12- to 18-inch box, rest two minutes, and repeat Three sets of tuck jumps for 30 seconds with 2:30 rest between sets Three sets of double-leg jumps over six to eight low hurdles with 90 seconds rest

Difficult Two sets of alternate leg bounds for 60 meters up hill followed by slow walk back for recovery Two sets of 10 double-leg depth jumps down and immediately up from 18- to 24-inch box with two minutes rest between sets Two sets of single-leg bounds on each leg and two sets of double-leg bounds onto and off of six to eight 12- to 24-inch boxes with 2:30 recovery between sets

little more fun for the athletes, but it is vital that they have the proper lifting experience and strength base to avoid injury. Rarely do we have athletes doing any of these complex exercises in their first year. While much of the focus for sprinters is on the lower body and core, it is important to also work on the upper body. If we can make their arms and torso stronger, athletes can move them with more efficiency and speed relative to the lower body and in turn increase sprint performance. This is especially important for female runners, who generally do not have the same upper-body strength as males. RUNNING WORK

When prescribing running workouts for our sprinters, we follow a simple rule— sprinters need to sprint. Sometimes, younger sprinters will tell us they want to run cross country to help them prepare for the track season. It is their decision to make, but our philosophy is that if you train slow, you will run slow. Although most of these athletes are correct in thinking they have to

establish a strong base for the track season, we feel there are much better ways for sprinters to do this than by running cross country. Instead of having them run four or five miles to improve their aerobic base, we have them run 20 to 30 minutes Fartlek style. This is a form of interval training where athletes will sprint, jog, and walk for a specific time or distance. For example, after warming up they may sprint for 30 seconds, jog for 30 seconds, and walk for one minute. This pattern is then repeated until they reach their desired time. This trains the athlete to run fast at the same time they are building their appropriate speed endurance levels. Here is an example of running workouts we might use early in the indoor season. Of course the exact workout will vary based on the athlete’s fitness level and experience. We begin each workout with a 10-minute jog followed by running drills and dynamic stretching. Monday: Three sets of three reps of 100-meter form running at 80 percent of max with 15 seconds between

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each 100 meters and three minutes between each set. Tuesday: Circuit (see Table Two on page 54). Wednesday: 20 to 30 minutes of Fartlek running, with sprint times ranging from 10 seconds to one minute. Athletes should be jogging or walking when not sprinting. Thursday: Swimming or games, such as water polo, ultimate Frisbee or angle ball after warm up. The goal is to give the legs a chance to recover while still keeping the athletes active. Friday: Three sets of two reps of 150 meters with each 50 meters getting faster (75 percent, 85 percent, 95 percent). These also provide an opportunity for sprinters to work on running relaxed. Once we have developed a solid strength and conditioning base, we focus more on sprinting specific work including hill work. Here are sample January workouts. All are performed after warm up. Monday: Two reps of 30 seconds hill work at 85 percent with 2:30 rest. Two reps of 20 seconds hill work at 90

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▼ percent with 1:45 rest. Two reps of 10 seconds hill work at 95 percent with 60 seconds rest. Athletes sprint up the hill and walk or jog down. Tuesday: Nine 30-meter sprints at 98 percent, three from a standing start, three from a three-point start, and three from a jogging start. Rest 1 minute between each sprint. Three sets of three one-minute reps of 200 meters. (For example, if it takes the athlete 35 seconds to complete the 200, he or she would rest for 25 seconds.) Rest four minutes between sets. It is much better to start out too slow and get faster each set than to start out fast and get slower. Wednesday: Six reps of 100meter form running with walk back. Two reps of split 300 meters at 400meter race pace. (Example: Run 200 meters at 400-meter race pace, rest one minute, then run 100 meters.) Focus on mechanics throughout.

Thursday: Pool workout. This could be swimming Fartlek-style or a ladder of flutter kicks such as four sets of one-minute flutter kicks followed by four sets of 45-second flutter kicks followed by four sets of 30-second flutter kicks. Use a 1:1 rest-to-work ratio. Friday: Two to four sprint starts with gun, baton work, and 150 meters at 98 percent. Although recovery is a key part of the training process throughout the entire season, it becomes even more important as the championship meets approach. At this point, we focus on quality over quantity and run less volume with increased intensity and rest. Here is an example of late season work: Monday: Three sets of 20 seconds hill work with 10 minutes between runs.

Tuesday: Block and baton work. Wednesday: Four flying 60-meter sprints at 99 percent with complete recovery followed by one quality 150meter sprint. Thursday: Running drills in pool. Friday: Active warm up or rest. INJURY PREVENTION

One of the realities of track is that even the fastest runner will not win a race when they are injured. Injury prevention is such a big part of our program that we follow a philosophy that it is better to be at 95 percent of peak performance 100 percent of the time than to be at 100 percent of peak performance 95 percent of the time. If we have any doubt about a workout, we believe it is better to go too easy than go too hard. The last thing we want to see is an athlete missing a big meet due to injury.

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▼ Table Two: Circuit Training Our circuit consists of eight stations located 50 meters apart. Each station is assigned three related exercises. Athletes begin by pairing up. The first member of the pair starts the circuit at Station 1 and performs the first exercise at that station 25 times. He or she then sprints 50 meters to Station 2 and performs the first exercise listed there 25 times. Athletes continue until they have done the first exercise at all eight stations. The second member of the pair then completes all eight stations while his or her partner rests. After the second partner completes his or her first circuit, both partners run 400 meters. The process then repeats with athletes completing the second circuit, running 400 meters, completing the third circuit, and finishing off with a 400-meter dash. First Circuit

Second Circuit

Third Circuit

Station 1

Regular-grip push ups

Wide-grip push ups

Closed-grip push ups

Station 2

V sit ups

Crunches

Leg scissors

Station 3

Tuck jumps

Split squats (each leg)

Burpees

Station 4

Arm circles

Back uprises

Shoulder shrugs

Station 5

Toe raises (straight)

Toe raises (inward)

Toe raises (outward)

Station 6

Crunches

Station 7

Bent-leg doggies (right)

Straight-leg doggies (right)

Back-leg extensions (right)

Station 8

Bent-leg doggies (left)

Straight-leg doggies (left)

Back-leg extensions (left)

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Request No. 135

C O M P E T I T I V E

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▼ The two most common injury types for sprinters are shin splints and hamstrings problems. To help keep these injuries at bay, we do a daily dynamic warm up, which includes running drills. Many times, coaches will have their athletes jog for 10 or 15 minutes and then sit and stretch. The problem with this approach is that quite often the body cools down during the 20 to 30 minutes of stretching. Also, with static stretching, there is no movement of the joints—there is no activation of the synovial fluid to lubricate the joints, and there is really no warming of the joints or the muscles at all. You need movement to accomplish that. There is nothing complicated about dynamic warm up. It is just a matter of moving the joints as well as stretching and working the muscles. We start with a five- to 10-minute run, followed by running drills that include leg swings, arm swings, backward weaving runs, skipping, and side-sliding. Following the drills, we have our athletes do some hurdle-mobility drills, such as going over the hurdles with a single leg, walking over and then under the hurdles, or going over sideways, which warm up the hips and core muscles. We also take static stretches and make them active by adding movement. For example, our version of a quad stretch looks like this: Athletes grab one leg, hold it for a few seconds, then take a step forward and grab the opposite leg. In some cases, our active warm up may take 30 minutes or more, but the beauty of an active warm-up is that it is more that just a warm up. Motor learning and strengthening even occurs with many of these exercises. Early in the season, athletes will sometimes think the warm-up is the workout! But within two weeks, they are breezing through it, which shows its value as a conditioning tool as well. We also vary the surface we use for our active warmups and often do

them on the grass or even in the jumping pits, where the sand offers greater resistance. Another thing we do to help prevent injury is bare-foot training. We will do many of our warm ups and running drills in bare feet, which has helped to reduce the number of shin splints we see almost to zero. It is also important to make sure that shoes fit correctly. Athletes some-

times focus on the shoes they wear in competition and forget about the importance of good training shoes, even though injuries are more likely to occur from training. Of course, none of these steps will eliminate the possibility of injury, but we have seen very few shin splints or hamstring problems over the years—something that has helped keep our sprinters on the right track. ◆

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Strength Training & Cardio AyhansMarketplace.com 866-211-7650 WWW.AYHANSMARKETPLACE.COM/VALUE Ayhan’s Mediterranean Marketplace offers significant savings on healthy, delicious energy snacks for athletes. Ayhan’s has introduced a “Sports Energy Pack,” consisting of gourmet-quality dried apricots, golden raisins, dried banana chips, cranberry health mix, trail mix, walnuts, yogurt-covered pretzels, dried apple rings, soy chips, and dream candy bars. Ayhan’s is offering a special price to T&C readers for the Energy Pack—$21.95, a savings of more than $10. Visit www.ayhansmarketplace.com/value to place your order today. Shipping is free for all orders over $20. Circle No. 200

Ball Dynamics International 800-752-2255 WWW.BALLDYNAMICS.COM The new burst-resistant FitBALL Sport is the latest addition to the Ball Dynamics line of exercise balls. Made of a unique material that prevents sudden loss of pressure if the ball is punctured, the FitBALL Sport sets the standard for exceptional value, quality, and safety. It is offered in both firm and soft versions. Ball Dynamics features a complete line of exercise balls and educational materials, as well as strength and resistance training, balance, and stability products. Circle No. 201

Compex Technologies 866-826-6739 WWW.COMPEXTECHNOLOGIES.COM Compex Sport is a portable electrical muscle stimulation (EMS) device that delivers proven results. For years, athletes have used Compex, with its proprietary Swiss technology, to increase muscle strength, size, power, and endurance, and to promote faster muscle recovery. The electricity produces

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powerful, exhilarating contractions—putting muscles through training programs that adhere to the principles of training physiology. This device is FDA-cleared for sale and available in the United States. Circle No. 202

efi Sports Medicine 800-541-4900 WWW.EFISPORTSMEDICINE.COM The Total Gym 26000, the new generation of the original clinical model, provides 10 resistance levels and comes equipped with impressive new features inspired by the needs of the commercial environment. The new wide-based telescoping squat stand adjusts to three heights, to facilitate correct biomechanics for squats, bridges, calf raises, and plyometric exercises. The new folding foot holder for hamstring curls and ab crunches locks into place for use and then easily folds away. You can also attach the telescoping toe bar to the folding platform for Pilates exercises. In addition to these features, the unit comes standard with the most popular accessories, including the new 3Grip pullup bar, retractable dip bars, and a press bar for military-style presses. Circle No. 203 efi Sports Medicine’s Ergometric MultiCycle (emc™) has a three-way application, allowing it to attach to a Total Gym, stand alone, or sit on a table to function as an arm cycle. As an accessory to Total Gym, it promotes muscle activity during locomotor tasks. It also offers superior cardiovascular and toning results. The adjustable cycle tension and body weight resistance help provide even exercise to both legs, making it great for preventing asymmetrical weakness. The digital

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display features speed, distance, and calories burned. Safe and effective for almost any age and body size, it fits both 24000 and 11000 Total Gym models. Circle No. 204

Exertools 800-235-1559 WWW.EXERTOOLS.COM Exertools, the originator of medicine ball rebounding systems, is now shipping the new and improved PlyobackTM Rebounder. Time-tested and clinically proven, the new unit has an improved double-clamping unit with hardened bolts and tightened angles, heavy-duty multiple zigzag stitching on its doubled tramp material, and a hefty vinyl spring cover that protects the ball and the user from errant throws. Recognized by many as the most durable rebounder, the Plyoback is protected by a two-year warranty and can be shipped just days after an order is placed. Circle No. 205

Ferno Performance Pools 888-206-7802 WWW.FERNOPERFORMANCEPOOLS.COM Transform a traditional swimming or lap pool into an aquatic exercise environment with the Ferno AquaGaiter™ underwater treadmill. Combining traditional treadmill training with the natural properties of water, including buoyancy, resistance, and heat, the AquaGaiter is perfect for a lowimpact workout. The AquaGaiter features variable speed adjustments ranging from 0.5 to eight mph for any level of conditioning. It provides athletes the ultimate water workout by strengthening muscles and reducing joint impact. Circle No. 206

Strength Training & Cardio Ferno offers over 250 custom and fiberglass therapy, rehabilitation, and fitness pools. With various sizes, depths, and custom configurations available, Ferno offers a pool for every facility. Add an underwater treadmill, aquatic bike, or highresistance therapy jets for the ultimate low-impact workout or therapy session. Other accessories include pool lifts, benches, and exercise bars. Ferno pools include professional installation by factory technicians. Maximize your athletes’ performance with Ferno Performance Pools. Circle No. 207

Finch Windmill 866-258-2727 WWW.FINCHWINDMILL.COM Jennie Finch’s father, Doug, a pitching and hitting instructor, invented the Finch Windmill when Jennie was 10 years old. It provides adjustable resistance throughout a circular range of motion. A typical workout consists of overhand and underhand motion, on the left and right sides. An independent eight-week study found an average velocity increase of 3.25 mph among those who used the product. Softball players young and old, from youth leagues to national championship teams, have reaped the rewards. Circle No. 208

Jump Stretch, Inc. 800-344-3539 WWW.JUMPSTRETCH.COM

IM&M Exercise Equipment 800-430-4088 WWW.EXTREME-FITNESS.NET

The goal at Jump Stretch is to provide equipment that simulates actual game conditions to improve performance. Most sports require short bursts of explosive power, so the company promotes anaerobic training. Squats and squat thrusts performed with Flex Bands® provide a safe and highly-effective method for improving explosiveness. Jump Stretch has been helping pro, college, and high school teams improve vertical jump, speed, and power since 1980. Circle No. 211

The Standing Leg Curl Machine is designed to strengthen and rehab an athlete’s hamstring. “I can honestly say I’ve never used a standing leg curl machine that trains the hamstring as effectively as this,” says Allen Hedrick, Head Strength and Conditioning Coach at the U.S. Air Force Academy. “The standing leg curl machine from IM&M is also unique because the movement more closely replicates the demands

PlyoBacks from Exertools. Enjoyable. Effective. Affordable. Get an intense strength and aerobic workout using weighted medicine balls and the time-tested Exertools PlyoBack.™ PlyoBack Pro

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Fitness First Products 800-421-1791 WWW.FITNESS1ST.COM The compact Aerobic Step-Space Saver, made by the Original Step Company, premiered in Fitness First Products’ 2004 equipment catalog. This new and popular version features height adjustment from four to 12.5 inches to maximize all types of lower-body conditioning, enhance cardiovascular workouts, and improve sports performance training. The complete upper step is 16 inches square, the platform is four inches

of training.” The machine is adjustable for athletes from five to seven feet tall, and the contoured torso assembly eliminates lower-lumbar strain. Circle No. 210

high, and each riser elevates the platform by two inches. Each package includes one blue platform, four non-slip rubber tread risers, and a Cathe Friedrich High Step video. Call Fitness First Products or shop on-line for this great athletic training tool and a wide variety of institutional fitness equipment. Circle No. 209

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New PlyoBack Light Institutional

Both models are fully adjustable for a clinically proven upper body and cardio workouts Professional and Light Institutional models available separately, and as packages All heavy-duty construction with powdercoated steel Proven choice of NFL, Major League Baseball, NHL, college and high schools internationally

Visit us at www.exertools.com or call 800-235-1559 for packages and pricing. Ask about our our Trade-in Program for your old rebounder in any condition!

Request No. 137 T&C N O V E M B E R 2 0 0 4 ◆

A T H L E T I C B I D . C O M ◆ 57

Strength Training & Cardio Keiser Corporation 800-888-7009 WWW.KEISER.COM The Keiser TrekMill utilizes the principles of incline training to improve aerobic performance and maximize calorie burn. It can create towering inclines of up to 50 percent and declines as great as five percent. Pre-programmed hikes provide treadmill workouts in which both speed and incline are controlled automatically. Circle No. 212 Keiser’s Triple Trainer is a functional trainer times three. It packs all the benefits of a functional trainer into its space-saving triangular column, which can accommodate up to three athletes at one time. Today’s gyms incorporate areas dedicated to cable and functional training protocols, requiring multiple machines to meet the needs of customers. Like the functional trainer, the Triple Trainer can be used to perform a virtually unlimited number of exercises. Even exercises requiring a great deal of agility, such as in sportspecific training, can be done with ease. Circle No. 213

Kwik Goal, Ltd. 215-536-2200 WWW.KWIKGOAL.COM Kwik Goal Ankle Speed Bands are designed to help athletes improve their lateral agility and balance while building upper-leg strength. The bands use a bungee cord to provide resistance while exercises are being performed. The bands are adjustable, ensuring that all athletes can use them. A sheet of training drills is included with each purchase. Circle No. 214 58 ◆ T & C N O V E M B E R 2 0 0 4 ◆

The Kwik Goal Speed Harness provides resistance training for acceleration drills and builds leg strength. It can also improve quickness in all directions. An adjustable belt ensures that the Speed Harness can be used by all athletes. A sheet of training drills is included with each purchase. Circle No. 215

Lane Gainer 800-443-8946 WWW.LANEGAINER.COM Lane Gainer offers GorillaTM agility hurdles. Convenience is the biggest feature of these highly-visible, orange agility steps. They stack and carry “briefcase style” and store easily. The hurdles have a synthetic edge, making them ideal for indoor or outdoor use. The collapsible design makes them safe for any athlete. They are very affordable, and available in three sizes: 3”, 6”, and 12”. A carrying tote is also available. Circle No. 216

Life Fitness 800-634-8637 WWW.LIFEFITNESS.COM Life Fitness’ Cable Motion Dual Adjustable Pulley provides more than 220 exercise options, making it one of the most versatile strength-training machines available. Equipped with cable-motion technology, users can define their own paths of motion for unlimited training opportunities and advanced strength training. Boasting a new, contemporary design, the unit has a 1:4 resistance ratio, 20 vertical adjustment positions, an integrated storage rack, and an accessory kit. Circle No. 217

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Lippincott Williams and Wilkins 800-486-5643 WWW.LWW.COM “ACSM’s Resources for the Personal Trainer” provides essential, foundational expertise for professionals involved in developing and implementing individualized approaches to exercise leadership for healthy populations and among individuals with medical clearance to exercise. It is the official preparatory tool for the ACSM Certified Personal Trainer exam. Additionally, it covers the fundamental knowledge, skills, and abilities used to improve, maintain, and optimize health-related components of physical fitness and performance. This resource includes information on writing appropriate exercise recommendations, leading and demonstrating safe and effective exercise methods, and motivating individuals to begin and maintain healthy behaviors. Circle No. 218 “ACSM’s Health-Related Physical Fitness Assessment Manual,” the newest book from the American College of Sports Medicine, is a practical guide for assessing individual physical fitness levels effectively and efficiently. It also serves as an authoritative reference for theory and practice. The straightforward, how-to writing style and organization guide readers in the practice of performing assessments across five major health-related physical fitness components: cardiorespiratory fitness, body composition, muscular strength, muscular endurance, and flexibility. Circle No. 219

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Strength Training & Cardio MET-Rx Engineered Nutrition 800-55-METRX WWW.METRX.COM Fitness-conscious individuals can now get exactly what they want in a ready-to-drink shake—high-performance protein and plenty of it. MET-Rx RTD 51 is the powerhouse of protein shakes. Each nutritionally-advanced, ready-to-drink shake is packed to the max with 51 grams of Metamyosyn® protein to help support muscle*. Low in fat and containing just five grams of net carbs**, it’s also a natural source of valuable amino acids. Get shakin’ in your choice of delicious frosty chocolate and creamy vanilla flavors. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. **Frosty Chocolate: 7g total carbs per serving – 2g fiber = 5g net carbs Creamy Vanilla: 6g total carbs per serving – 1g fiber = 5g net carbs. Net carb breakdown and calories per serving may vary with flavor. Use this product as a food supplement only—do not use for weight reduction. Circle No. 220

National Academy of Sports Medicine 800-460-6276 WWW.NASM.ORG Flexibility is one of the most overlooked components of today’s fitness programs, yet it can make or break even the most carefullydesigned training regimen. Neuromuscular Stretching is a passive stretching technique that enhances range of motion through the use of external force. This course explores the benefits and proper implementation of Neuromuscular Stretching techniques, which are designed to improve performance and decrease the risk of injury. Circle No. 221 Optimum Performance TrainingTM for the Performance Enhancement Specialist sets the international pace for athletic training and sports-medicine professionals. Explore the science and application of core, balance, power, 60 ◆ T & C N O V E M B E R 2 0 0 4 ◆

speed, and strength training as components of NASM’s advanced techniques for creating highlyindividualized, integrated programs that enrich training, enhance performance, and help prevent injuries in athletes of all types and at all levels. Circle No. 222

NSCA Certification Commission 888-746-2378 WWW.NSCA-CC.ORG Available in two volumes, the NSCA-CPT practice exams allow you to learn the nature and scope of the NSCA-CPT examination. Each 47-question self-assessment closely parallels the format, content areas, question types, and difficulty level of the NSCA-CPT exam. The video component includes questions that help you assess your knowledge of exercise techniques, anatomy, and biomechanics. A self-assessment profile at the end of the booklet enables you to identify your level of preparedness, and a scoring form helps you compare your results with statistically-comparable scores required to pass the NSCACPT exam. Each volume contains unique questions to provide maximum exposure to sample exam questions. Special pricing is available for NSCA members. Circle No. 223 The NSCA-CPT certification is for personal trainers who work with active and sedentary clients in one-on-one situations. NSCA-CPT credential holders work in a variety of settings, including schools, health and fitness clubs, and clients’ homes. The major content areas covered by the three-hour exam include: client consultation/assessment, program planning, exercise techniques, safety, emergency procedures, and legal/ethical issues. To qualify for the NSCA-CPT exam, candidates must be 18 years old, have a high school diploma or equivalent, and be currently certified in CPR. Special pricing is available for NSCA members. Circle No. 224

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OPTP 800-367-7393 WWW.OPTP.COM OPTP has introduced a versatile, inflatable exercise roll called the FitBALL® Roller. This new exercise roll inflates to your personal comfort level to optimize exercises that strengthen and tone the abs, obliques, and core muscle groups. Improve stability and balance, stretch more effectively, or use the FitBall Roller for mobility exercises. The dynamic, adjustable firmness of this roll provides an ideal stability challenge for prone and supine exercises. Circle No. 225 OPTP introduces The Next Core Challenge, a DVD by Michelle Schwahn, PT, AFAA. This comprehensive DVD makes core training practical and fun. It offers a complete education and exercise demonstrations using the dynamic, inflatable FitBALL® Roller. The FitBALL Roller facilitates a progressive system which encourages greater stability, overall body strength, balance, and flexibility. The exercises are presented in brief segments, forming a system that is practical and effective. The DVD is approximately 58 minutes long. Circle No. 226

Perform Better 800-556-7464 WWW.PERFORMBETTER.COM As part of the company’s Perform Better presentation, M-F Athletic offers Power Training Push-Up Bars. The handles stand five inches off the ground for deeper, more comfortable push-ups. The user may choose a wide position to focus on shoulder and back muscles, or a narrow position to work the chest and biceps. The bars break down for easy transport and are designed with non-slip foot pads to prevent sliding. Exercise instructions are included. Circle No. 227

Customer Testimonial

The Right Credentials Can Make All The Difference

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“Simply having this internationally-recognized credential has allowed me to differentiate myself in what is a highly competitive marketplace where the number of ‘qualifications’ people have can be confusing. I consider the CSCS credential to be important in helping me to stand out from the crowd and make a statement about my knowledge and experience as a sports scientist. Anything less than a CSCS is a compromise!” Rudi Meir School of Exercise Science & Sport Management Southern Cross University Lismore, Australia

The VERTEC Jump Training System is used by virtually all professional and college sports teams, including the NFL Scouting Combine. Sports that use the VERTEC include: • Baseball • Basketball • Football • Hockey • Skiing • Soccer • Softball • Swimming • Tennis • Track & Field

“The NSCA credentials help to set you apart from the crowd and give you an edge when competing for a new position. Many employers at universities, high schools, and fitness centers are looking for the CSCS and NSCA-CPT certifications.” Avery D. Faigenbaum, EdD, CSCS,*D Associate Professor, Health and Exercise Science The College of New Jersey “In these times of information and education, the NSCA Certification Commission’s credentials assure both—that is their real power. To be successful in the fitness industry, the CSCS and NSCA-CPT credentials should be the credentials of choice for every fitness professional.” Juan Carlos Santana, MEd, CSCS,*D Director, Institute of Human Performance

NSCA Certification Commission 3333 Landmark Circle, Lincoln, NE 68504 888-746-2378 commission@nsca-cc.org

• Volleyball The VERTEC Jump Training System challenges athletes to improve their vertical leap through instantaneous feedback and recognition. It is the best way to evaluate and improve jump reach and lower-body explosive power. The process is simple, offering a true vertical target, visual motivation, and an immediate, accurate measurement of success and growth. Skills improved include: acceleration, base-stealing, blocking, rebounding, running, skating, spiking, starting, tackling and vertical leap. Available at

Sports Imports P.O. Box 21040 Columbus, OH 43221 800-556-3198 info@sportsimports.com

Company News

Power Systems Exclusive Off-season doesn’t mean time off if you want to keep your team in peak condition. This often means that athletes need to be challenged to keep moving and focused. Power Systems has always been a leader in supplying teams with innovative and effective training equipment, and the new 2005 Power Systems catalog has an extensive selection of “Exclusive” training products to add variety and interest to off-season training. The new Adjustable Lateral Plyo Box adds a unique dimension to developing explosive change of direction as well as lateral and foot-speed challenges. The side supports quickly change from 25 to 35 and 45 degree angles to target multiple patterns of movement. Improve the power, endurance, and balance of your athletes during these off-months by using the Adjustable Lateral Pylo Box with its protective rubber bottom either indoors or outdoors. For more diverse alternative training, incorporate the Agility Maze into foot-speed, agility and balance training by creating custom footwork patterns. The 50’ long cord has 12 small weighted bags attached to the line, two fixed and 10 adjustable, allowing you to configure the maze in any pattern and providing visual cues for change of direction. Use it to train groups or individuals of any skill level. Power Systems’ new 2005 catalog also has plyo boxes, agility ladders, hurdles, speed trainers, and much more to help your team run faster, jump higher and win! Visit the Web site or call to order the new 2005 catalog and for more information on these and all Power Systems’ products and programs.

Power Systems, Inc. P.O. Box 31709, Knoxville, TN 37930 800-321-6975 fitness@power-systems.com

WWW.SPORTSIMPORTS.COM WWW.POWER-SYSTEMS.COM

WWW.NSCA-CC.ORG

Strength Training & Cardio In the 2005 Perform Better catalog, you’ll find the AB Dolly Plus, a product best suited to strengthen the abdominals, back, shoulders, hips, and legs. It is ideal for training the upper and lower body simultaneously. The AB Dolly Plus is easy to use with the forearms, hands, or even feet, allowing for a variety of functional core exercises. Each purchase includes a kneeling pad, an instruction manual, and a how-to video. Circle No. 228

Power Lift 800-872-1543 WWW.POWER-LIFT.COM The innovative, patented “Lever Action” bench is designed to fit into all of the Power Lift racks. The front handle and wheels allow for easy center positioning into one of two locking positions on the spotters’ platforms. The spotters’ platforms are now located on the racks, making for a step-through design. The “Lever Action” bench can be adjusted horizontally while locked into position. This allows users to easily position themselves under the Olympic bar in the incline positions. Circle No. 229 The Power Lift half rack is ideal for facilities that are lacking in space, since it takes up less room than the multi or power rack. Lifts that can be done on the half rack include bench press, incline press, squat, hang clean, push press, and lunge. Standard features for Power Lift racks include patented “Rhino Hook” bar catches, safety spot bars, weight storage, dual grip chin-up bars, and weight storage. Available options include the “Lever Action” bench, technique trays, rack dip attachments, adjustable bumper plate storage, and rack step-up devices. Circle No. 230 62 ◆ T & C N O V E M B E R 2 0 0 4 ◆

Power Systems, Inc. 800-321-6975 WWW.POWER-SYSTEMS.COM Strengthen and develop the muscles in the shoulders and chest by using the three different hand positions on the Multi Grip Bar. This weightlifting bar provides ergonomic placement of the hands to reduce stress on the shoulders and wrists during pressing exercises. A Power Systems exclusive, the Multi Grip Bar is made from heat-treated alloy with knurled hand grips and fixed sleeves. It creates a new dimension in strength training. See more Power Systems training products and programs on the company's Web site or by calling to order a free catalog. Circle No. 231 Develop dynamic power, strength, balance, and muscle endurance with the Power Systems’ cast iron kettlebells. Kettlebell training is centuries old and was developed to strengthen and condition the body’s complete muscular structure. Perform squats, pulls, overhead throws, and clean and jerks while incorporating them into explosive sport-specific and core-training programs. Power Systems offers a wide range of kettlebells from 20 lbs. to 50 lbs. For more information on kettlebells or other strength products and programs, call or visit the company on the Web. Circle No. 232

Resist-A-BandTM 813-854-1547 WWW.RESISTABAND.COM Resist-A-BandTM latex bands are manufactured to the highest standards, using superior formulation and manufacturing processes. The result is superior

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strength and resistance and the most consistent performance in the industry. Resist-A-Band bands and tubing utilize an easy-to-understand light-dark color-coding system to offer up to eight different levels of resistance, including very heavy resistance. Circle No. 233 Resist-A-Band™ tubing loops are designed to help strengthen and rehabilitate the muscles in the legs. Made of super-tough, high-quality latex tubing, ResistA-Band tubing loops come in six increasingly difficult resistance levels. A light-dark color sequence ranges from white to silver, making it easy to identify the desired resistance level. Each 36-inch loop comes with soft handles for comfort and safety— no more tying or slipped knots. Circle No. 234

Samson Weight Training Equipment 800-472-6766 WWW.SAMSONEQUIPMENT.COM Samson’s 104HHUB is a great new addition to the company's outstanding plateloaded line. The unique design allows the athlete to combine unilateral and bilateral movements in seven different positions. It’s fully equipped with easy-toload weight horns, adjustable handles, and adjustable framework, all designed to fit athletes of every size. Work everything from the chest to the shoulders, bilaterally and unilaterally, with comfort and ease. Combine variety and quality with one of the best names in the business. Circle No. 235 The Samson 111PSS Power Stand provides a great way to perform multiple exercises in one compact unit. Athletes have the ability to perform everything from bench press and incline to shoulder press and squats, simply by adjusting the safety catches and cups to the desired height. The Power Stand comes equipped with

Strength Training & Cardio adjustable safety catches, cups, and weight storage for easy use. Equip your athletes with this quality equipment from one of the industry's leading manufacturers. Circle No. 236

Sports Imports 800-556-3198 WWW.SPORTSIMPORTS.COM Virtually all professional and college sports teams, including the NFL Scouting Combine, use the VERTEC jump training system, distributed by Sports Imports. It is the best way to evaluate and improve jump reach and lower-body explosive power. The Vertec jump training system challenges athletes to improve their vertical leap through instantaneous feedback and recognition. The process is simple, offering a true vertical target, visual motivation, and an immediate, accurate measure of success and growth. A wall-mounted version is now available. Circle No. 237

VertiMax 800-699-5867 WWW.VERTIMAX.COM No matter what kind of lower-body strength and speed training you are doing, it falls into one of three categories: heavy resistance, plyometrics, or low-load, velocity-specific training (the VertiMax). If heavy resistance were 10 on a scale of one to 10, and if plyometrics were one, VertiMax would be five. It's plyo with overload: the best of both worlds. VertiMax offers maximum transfer to the field. Circle No. 238

“Only the VertiMax V6 incorporates upperbody loading into an already highly-effective explosion training device. Training the upper body to improve the lift aspect of vertical jump is a giant breakthrough. You can use it for arm action in the running phase, jam techniques, or combine all resistance bands for run-into-jump maneuvers. I can say without hesitation, this device could be of great importance in any training program.” —Garrett Giemont, Professional Football 2002 Strength & Conditioning Coach of the Year Circle No. 239

Why do more than 13,000 unique users each month rely on AthleticBid. com?

Xvest 800-697-5658 WWW.THEXVEST.COM “I have found the Xvest to be an excellent tool for providing overloads in plyometric, strength training, conditioning, and rehabilitation programs. The fit and adaptability are excellent. The Xvest allows freedom of movement and doesn't interfere with any of the agility, bounding, or running programs that I write for a wide variety of athletes, collegiate and professional. The Xvest has proven itself in my programs. Thank you for all your efforts and help in improving my capability as a strength and conditioning specialist.” —Donald A. Chu, Ph.D., PT, ATC, CSCS, author of Jumping Into Plyometrics. Circle No. 240 Xvest has a new weight configuration, and it's heavy: 84 pounds of heavy. The new Xvest, known as the Fire Fighter model, was developed especially for fire fighters and their rigorous training. It has the same basic design as the original Xvest, but internally it has a new weight configuration that allows for 84 pounds of weight. Because of its ability to adjust weight like the original Xvest, everyone from body builders to military personnel are buying them. For more information on all the Xvest models, call the company or visit its Web site. Circle No. 241

With AthleticBid’s online Buyer’s Guide, you may: O View

the complete product lines of companies listed. O View catalog pages or spec sheets from many of the top companies. O Read a profile or description of select companies. O Send an e-mail directly to a supplier or make a request to be contacted by a company representative. O Request catalog and sales literature from companies.

Quickly find the products, services, and deals you are looking for

T&C N O V E M B E R 2 0 0 4 ◆ athbid1_3.indd 1

A T H L E T I C B I D . C O M ◆ 63 10/15/04 9:55:25 AM

Power Racks Power racks have become a popular choice for weightrooms because of their safety and versatility. Whether you’re in the market for a full-size power rack, a multi-rack, or a half-rack, choosing the right one involves knowing your program’s needs and priorities. Among the most important decisions to make is what size rack to purchase. “Power racks can be seven, eight, or nine feet tall, and your rack should be sized for what you want to do with it,” says Boyd Epley, MEd, CSCS, Associate Athletic Director at the University of Nebraska. “For instance, if you want to have a pullup bar, or if you’re going to be using it for a lot of overhead lifts, it makes sense to buy a taller rack. If it’s just for bench presses, you’ll want the shortest rack, or a multi-rack. If you want a rack for lifts like hang cleans, you might choose a half-rack, because with only two posts instead of four, it’s less restricting for the lifter.” For both safety and efficiency, another area to consider when selecting a rack is ease of use. “You have to be able to

Special Features: Fold-up adjustable bench on a linear bearing track, folddown bench for flat or incline shoulder press. Ideal for dumbbell work and Olympic lifts and squats. Circle No. 245

Heartline Fitness Systems 800-262-3348 WWW.HEARTLINEFITNESS.COM Heartline’s Dual Mega Rack training system enables up to eight athletes to continuously train in all core lifting disciplines, including bench, squat, dead lift, and power clean. Special Features: Dual chin-up bars, quickrelease dip handles, dual plate storage, dual quick-release J-hooks and safety squat arms, dual Olympic bar and dip handle holders. Circle No. 244

IM&M Exercise Equipment 800-430-4848 The extra heavy-duty Extreme MSP rack with weight storage can be used with or without an Olympic platform. A full selection of attachments is available.

make adjustments quickly and easily,” says Randy Gobel, MSCC, CSCS, Nebraska’s Assistant Director of Athletic Facilities. “The safety levels and benches on power racks are adjustable, but if making the adjustments is too complicated, we’ve found athletes won’t do it, and that can be very dangerous.” Gobel adds that for evaluating a power rack, there’s no substitute for trying it out yourself. “Companies often have showrooms, or a list of facilities that have their equipment, so you can find a place to get on it and take a test drive,” he says. “Take the time to get a feel for how everything works. Are you in the proper position to do the lifts you want? Does the bench adjust with the bench press, the shoulder press, and the incline, and does it keep the body in the proper position to do each lift? Are there disadvantages in starting position from one bench to the next? After lifting, is it dangerous for you to rerack the bar by yourself? Biomechanically, you want to make sure that the rack does everything you want it to.”

Life Fitness 800-634-8637 WWW.LIFEFITNESS.COM The Hammer Strength 8’ Olympic HeavyDuty Power Rack is ideal for athletic fitness facilities. The adjustment rack, which supports the bar catches and bar supports, is numbered for quick and easy position identification. Special Features: Non-slip spotter’s stand,

Power Rack Specs Company

All racks below feature plate storage HxWxD Tubing Size Warranty

Rack

Heartline Fitness Systems Dual Mega Rack

92”x96”x174” 3”x3”, 11ga.

IM&M Exercise Equipment Extreme MSP

96”x48”x48”

Lifetime

2.5”x2.5”, 7 ga. Frame life

Life Fitness

Heavy Duty 8’ Rack

97.5”x65.5”x73” 3”x3”, 9 ga.

10 yr. Frame

Power Lift

9’ Combo

108”x86”x72” 4”x3”, 7 ga.

Frame life Frame life

Power Lift

9’ Power Rack

108”x71”x72” 4”x3”, 7 ga.

Power Systems

Pro Multi Station

73”x66”x45”

2.5”x2.5”, 11 ga. Frame life

Power Systems

Pro Selectorized Leg Press 84”x36”x106” 2.5”x2.5”, 11 ga. Frame life

Samson Equipment

Triple Power Station

105”x44”x96” 3”x3”, 3/16”

Frame life

Samson Equipment

Double Power Station

105”x44”x96”

Frame life

64 ◆ T & C N O V E M B E R 2 0 0 4 ◆

ATHLETICBID.COM

3”x3”, 3/16”

multiple pull-up and chin-up grip positions, a Dock ‘N Lock bench-locking system which lets the adjustable bench lock into place quickly ensuring proper alignment relative to the rack. Circle No. 246

Power Lift 800-872-1543 WWW.POWER-LIFT.COM The 9’ Power Rack is a full-cage lifting rack that allows users to perform the bench press, incline press, shoulder press, squat, hang clean, push press, and other overhead lifts in a full enclosure. Special Features: Dual grip chin-up bar. Optional features include dip attachments, Olympic lifting platforms, and other training accessories. Circle No. 247 The 9’ Combo Power Rack by Power Lift combines two lifting stations into one space-saving rack. Dip attachments, Olympic lifting platforms, and other training accessories are available. Special Features: Two dual grip chin-up bars, two pairs of safety spot bars, two pairs of “Rhino Hook” bar catches, weight storage, adjustable bumper plate storage, bar storage. Circle No. 248

Power Racks Power Systems, Inc. 800-321-6975 WWW.POWER-SYSTEMS.COM The Pro Multi Station power cage system with an adjustable incline bench is great for facilities with limited floor space. Thirteen height adjustments are spaced at four-inch intervals, and storage posts for weight plates are built-in. Special Features: Color options are available on the frame and upholstery. Circle No. 249

steel fixed footplates are included. Special Features: Powder-coat finish, ensolite padding, naugahyde upholstery. The frame is available in six colors and the upholstery in four colors, all at no extra charge. The unit is fully assembled when shipped. Circle No. 250

Samson Equipment 800-4 SAMSON WWW.SAMSONEQUIPMENT.COM

The Pro Selectorized Leg Press from Power Systems has a padded carriage, which moves smoothly on rollers and allows the legs to work through the full range of motion on the sagital plane. Elevated head and shoulder rests are padded for comfort and stability. Solid

Stabilize Chronic Shoulder Dislocators, Separators, and Subluxators

The Triple Power Station features an adjustable bench and a triple rack. It accommo-

dates three lifters simultaneously, performing upper-body, lower-body, and Olympic movements. Samson custombuilds to your needs. Special Features: The industry’s thickest steel, hickory platform with custom logo and basketball finish, chin-up bar, plate storage, spotter’s bars. The bench adjusts from 0-90 degrees. Circle No. 251 The Double Power Station features an adjustable bench and a double rack. It accommodates two lifters simultaneously, performing upperbody, lower-body, and Olympic movements. Special Features: The industry’s thickest steel, hickory platform with custom logo and basketball finish, chin-up bar, plate storage, spotter’s bars. The bench adjusts from 090 degrees. Circle No. 252

FinchWindmill.com 1-866-258-2727

C Teamongrats U OlymSA for p Gold ic

With over a decade of experience in shoulder brace design the MAXTM Shoulder Brace by Brace International, Inc. is an evolution in shoulder girdle support. The snug-fitting, lightweight material (under 2 pounds) allows for comfort with movement while its strap design system allows for many options to help protect the glenohumeral joint. Maximum Protection, Maximum Range of Motion

How is Jennie’s dream becoming a reality... W 5 time ASA Nat’l Softball Champion W Perfect 32-0 Season - NCAA Record W 60-0 Consecutive Wins - NCAA Record W 2 time NCAA Nat’l Player of the Year W Espy Award Nominee W 2002 & 2003 USA World Team member W 2003 Pan Am Gold Medalist W 2004 USA Olympic Team member W 2004 Olympic Gold Medalist

We highly recommend its use for all sports.

800-545-1161 Toll Free - www.braceint.com Request No. 139

visit: www.jenniefinch27.com Request No. 140 T&C N O V E M B E R 2 0 0 4 ◆

A T H L E T I C B I D . C O M ◆ 65

Arm & Shoulder

Customer Testimonial

Aircast, Inc. 800-526-8785 WWW.AIRCAST.COM

Cho-Pat, Inc. 800-221-1601 WWW.CHO-PAT.COM

The Hand and Wrist Cryo/CuffTM combines the therapeutic benefits of cold and compression to help reduce swelling and pain, quickly restoring range of motion and reducing the need for pain medication and rehab sessions. The versatile cuff design allows the user to re-position the cuff for greater or less hand coverage, and removable support bars are incorporated for added stability. The Cryo/Cuff is easy to use in the training room, on the playing field, and at home. Circle No. 255

Cho-Pat’s Forearm Support secures and supports forearm muscles that are overexercised or strained during athletic activities such as baseball, tennis, or any other activity in which an athlete repeatedly extends the arm and applies force. The strap applies compression at the forearm to absorb and disperse pain-causing forces, easing stress on the forearm muscles and their attachments and reducing inflammation. Circle No. 258

The Aircast® Shoulder Cryo/CuffTM applies soothing cryo-compression to the shoulder to help reduce swelling and pain, reducing the need for pain medication and rehab sessions, and quickly restoring range of motion. The anatomical design of the cuff conforms to the shoulder to provide complete coverage for optimal treatment. The Shoulder Cryo/Cuff is easy to use in the training room, on the playing field, and at home. An extra-long strap is available to accommodate chest circumferences of up to 54 inches. Circle No. 256

Creative Health Products 800-742-4478 WWW.CHPONLINE.COM Creative Health Products, a leading discount supplier of rehabilitation, fitness, exercise, and athletic testing and measuring products, offers the Hudson UBE, a portable, lightweight tabletop upper-body and arm ergometer with pulse monitor. The belt-driven electromagnetic resistance system has eight different loading levels and uses precision-sealed bearings to make the unit both quiet and smooth. The Hudson UBE displays heart rate, speed, distance, time, odometer, and estimated number of calories burned. Circle No. 259

DM Systems, Inc. 800-254-5438 WWW.DMSYSTEMS.COM

Brace International, Inc. 800-545-1161 WWW.BRACEINT.COM TM

Brace International offers the MAX , a major advancement in the design of shoulder girdle supports. The snug-fitting, lightweight material allows for comfort with movement, yet at the same time helps protect the glenohumeral joint from subluxations and dislocations. Its strap design system offers many options for maximal stability where needed while allowing the required range of motion. Circle No. 257

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The CadlowTM Shoulder Stabilizer allows athletes to fully function at their sport without fear of shoulder pain or re-injury. Cadlow provides glenohumeral stability while maintaining the athlete’s full range of motion (ROM). The stabilizer’s unique, patented pull system strengthens the shoulder by providing graduated resistance through the full ROM. “Prescription pads” are available to make it easier for physicians, physical therapists, and athletic trainers to recommend Cadlow to their patients and athletes. Circle No. 260

Graston Technique® Shines for Olympic Athlete Despite all the training and preparation, fatigue and nagging injuries often befall world-class athletes. That’s exactly what happened to Bahamian sprinter and multi-Olympic medal winner Debbie Ferguson. While training for the 2004 Olympics, Ferguson experienced fatigue in her leg muscles. Her coaches at the University of Miami referred her to a clinician trained in Graston Technique, a noninvasive soft tissue mobilization treatment. “After trying the Graston Technique for the first time, I not only achieved instant results, which showed in my flexibility and in my training, but I have been able to take my athletic career to the highest level, competing with the best in the world. I am able to train more consistently and at a higher intensity... producing better and faster times as I continue to compete in running events throughout the world.” For athletes like Ferguson, GT is effective for treating both minor discomforts and significant injuries that reduce flexibility and mobility. Thanks to her relentless determination and Graston Technique, Ferguson was able to regain her strength and complete her Olympic training. She successfully competed in the Olympic Games in Athens, Greece, earning a Bronze medal for the 200 meter event.

Graston Technique 3833 N. Meridian St., Ste. 307 Indianapolis, IN 46208 866-926-2727 miarnolt@grastontechnique.com

ATHLETICBID.COM

WWW.GRASTONTECHNIQUE.COM

Case Study

PGA GOLFER JERRY KELLY SWINGS AND WINS WITH TOTAL GYM Whether you’re a runner, swimmer, ball player, or even golfer, athletes from all kinds of sports have found Total Gym a proven winner. t’s the number one piece of equipment Athletic Trainers all over the country use for rehab, functional conditioning, sports-specific training, and proprioceptive enhancement.

Just ask Jerry Kelly, a professional golfer since 1989 whose wins include the 2002 PGA Sony Open in Hawaii and the Advil Western Open. He began using Total Gym three years ago after a fellow golfer, who was making a comeback from an injury, recommended the system to him for its stretching and strengthening abilities. In 2002, Kelly incorporated the Total Gym into his workout schedule and after training with the equipment for just two months, won his first ever PGA tour victory at the 2002 Sony Open in Hawaii. “I think the strength and flexibility I gained by working out with the Total Gym helped me improve my swing more quickly than any off-season in the past,” says Kelly. Kelly’s workout routine now ranges from 30 to 90 minutes on the Total Gym for cardio and arms, legs, and core strength training. He supplements this with heavy weighttraining, and balance ball core work with barbells and sport-specific tools that simulate golf swings and turns.

efi Sports Medicine 7755 Arjons Drive San Diego, CA 92126-4366 800-541-4900 www.efisportsmedicine.com

“The main reason I love the Total Gym and use it for my athletic training is that you get a full stretch with each repetition and a great range of motion,” says Kelly. “Because I’m lifting my own body weight, it provides the ideal intensity for my specific abilities and goals.” Since winning the 2002 Sony Open, Kelly has played a consistent game, finishing in the top ten 22 times and qualifying for the Presidents Cup team in 2003. He has pulled in more than $5 million in earnings. Total Gym encourages “functional exercise,” the technique of recreating everyday movements with and against gravity. The machine engages all muscle groups, allowing over 200 functional exercises on 10 calibrated levels of incline resistance. The exercises include comprehensive aerobics; full range of motion exercises; heavy progressive resistive and light resistive work; and both upper- and lower-body stretching and strengthening exercises. Total Gym is safe and effective, easy to use, and facilitates the five key components of exercise: cardiovascular endurance (aerobics), muscular strength, muscular endurance, flexibility, and body composition.

Arm & Shoulder

Customer Testimonial

The Gebauer Co. 800-321-9348 WWW.GEBAUERCO.COM

Kelly Kinetics 888-645-3559 WWW.KELLYKINETICS.COM

Gebauer has introduced Spray and Stretch as a replacement for the company’s Fluori-Methane. Spray and Stretch is a nonflammable, topical skin refrigerant that doesn’t deplete the ozone. It is intended for use with the Spray and Stretch technique for the management of myofascial pain, restricted motion, muscle spasms, and the temporary relief of minor sports injuries. Ideal for reducing or relieving the initial trauma of an injury, Spray and Stretch controls the pain of bruises, contusions, swelling, and minor sprains. Circle No. 261

The GlidePoint Ultra features a removable 2 1/8-inch solid stainless steel ball, which rolls effortlessly across the skin to deliver a smooth, deep, penetrating hot or cold massage to the soft tissue site. The Ultra is quicker and more effective than ice or hot packs, and works without the mess caused by melting ice. Circle No. 263

From the most trusted name in skin refrigerants for over 100 years comes a new, non-prescription topical skin refrigerant: Gebauer’s Instant IceTM. Use it like ice for the temporary relief of minor pain and swelling from sprains and strains, minor sports injuries, bruising, and contusions. Instead of using ice for on-the-scene treatment of minor sports injuries, high school and recreational league coaches, athletic trainers, and others can now use what the pros use. In fact, Jim Ramsay, Head Athletic Trainer for the New York Rangers, has been using Gebauer topical skin refrigerants for years. “Instant Ice is great for on-thescene care,” says Ramsay. “If a player gets hit on the wrist or takes a puck off the shin, I can easily anesthetize the area with Instant Ice to reduce the pain, allowing the player to get back in the game quickly.” Circle No. 262

Better Than Just Ice: Aircast® Cryo/Cuff TM American swimmer Ian Crocker collected the second gold medal of his young career at the Olympic games in Athens this summer, setting a world record in the 400meter medley relay. “Ending the games with Olympic gold and hearing our national anthem was the best,” he says. “I was really happy with the way everything turned out, and I’m already looking forward to training for the next Olympics and trying to do even better.”

The CryoThermal Massage Tool from Kelly Kinetics weighs 2 1/2 pounds and has a user-friendly soft grip. This solid stainless

steel tool allows the user to easily apply the appropriate amount of pressure, while delivering soothing heat and/or the cool sensation of cryotherapy. Designed with two removable massage heads, the tool allows for multiple massage techniques while reducing stress on the clinician’s hands. Circle No. 264

NZ Manufacturing 800-886-6621 WWW.NZMFG.COM The TurfCordz Cuff Tuff (shown with the wall mount) is a portable tool for shoulder rotator strengthening. It is used to perform internal and external rotation exercises to rehabilitate an injury or strengthen the shoulder area to prevent one. The Cuff Tuff is available in five resistance levels. To learn more about the entire TurfCordz line and all of NZ Manufacturing's innovative products, call the company or visit its Web site. Circle No. 265

Crocker relies on Aircast products to help him through his rigorous training schedule. “I’ve dealt with a lot of injuries, both from swimming and from my training at the University of Texas, which involves a lot of weights and dry-land activities that are higher impact,” he says. “Ankles, back, hips, shoulders, elbows—basically everything ends up hurting at some point in the season from repetitive-motion and overtraining. “Using Aircast’s Cryo/Cuff TM on my back and shoulder, the ice and the pressure really helped me cope, and also helped me recover more quickly,” Crocker continues. “The Cryo/Cuff is better than using just ice. It helps the inflammation go down, and that makes recovery times faster. It’s extremely adjustable and flexible to meet individual needs, and that makes it a great product.”

Aircast, Inc. 92 River Rd., Summit, NJ 07901 800-526-8785 68 ◆ T & C N O V E M B E R 2 0 0 4 ◆

ATHLETICBID.COM

WWW.AIRCAST.COM

More Products Biofreeze 800-246-3733 WWW.BIOFREEZE.COM For pain-management programs, use Biofreeze from Performance Health to reduce swelling, pain, and stiffness. It soothes nextday aches and pains and speeds recovery. Biofreeze can also help to increase mobility and flexibility, and improve the overall healing process. The product can be used in situations requiring ice and breathable wraps, or it can be blended with water for ice cups. Biofreeze will also prolong the effects and benefits of ultrasound and massage-therapy treatments. Biofreeze is endorsed by The Florida Chiropractic Association, ProSports Chiropractic, The United States Taekwondo Union, The Florida State Massage Therapy Association, The New York State Society of Massage Therapists, and The Texas Association of Massage Therapists. It is approved for use by the American Physical Therapy Association. Circle No. 268

Catalog Showcase Power Systems, Inc. 800-321-6975 WWW.POWER-SYSTEMS.COM Since 1986, Power Systems has been a leading supplier of sports performance, fitness, and rehabilitation products and programming. The company prides itself on being the one resource for all your training needs. The 2005 catalog has a new look, with better graphics and photos. It includes sections on core strength, medicine balls, speed, plyometrics, agility, strength equipment, strength accessories, and fitness assessment. The catalog features hundreds of new products and dozens of products available exclusively from Power Systems. The company has even lowered some of its prices, enabling the customer to get premium products for less. Call or visit the company Web site for your free copy. Circle No. 269

Web News CONCUSSION ANALYSIS SOFTWARE AVAILABLE FREE TO HIGH SCHOOLS AND COLLEGES Two significant recent developments are detailed on the Concussion Sentinel Web site: The NATA has announced its recommendation that cognitive testing be implemented at all schools with a competitive sports program, and Schutt Sports has announced that it is sponsoring the release of Concussion Sentinel software for free to every high school and collegiate athletic department for the 2003-04 season. The computer-based test, which resembles a card game and can be administered by anyone, creates a baseline profile of an athlete’s cognitive speed and accuracy. After a concussion, the athlete re-takes the test, and his or her scores are compared with those taken earlier to objectively analyze whether the brain has returned to its normal state and the athlete can return to play. www.concussionsentinel.com A NEW TRAINING VIDEO AVAILABLE ON THE WEB DMS would like to invite you to view the company’s new training video. The video shows Dr. Jake working the arms, legs, neck, back, stomach, hands, feet, and T.M.J. The DMS has been incorporated into all aspects of training, including warm-up, cool-down, tissue regeneration, and manual therapy. Some clients use it for myopractic, active muscle release and soft-tissue release. Visit the site to see the DMS in action. www.D-M-S.com KEISER CORPORATION’S UPDATED SITE SHOWCASES PRODUCTS AND RESEARCH Log onto Keiser’s Web site and check out a wide array of new products and research. Keiser has recently updated the site to include its new platinum-colored frames and its new Infinity cable products, racks, and the Air300 Runner. These products were developed for the performance-training market and have already made an impact at facilities like Athletes’ Performance in Tempe, Ariz. You can also visit the research page to see how Keiser is the equipment of choice for researchers throughout the country, and read studies that have been peer reviewed and published. www.keiser.com A BETTER WEB EXPERIENCE FROM THE NATIONAL ACADEMY OF SPORTS MEDICINE NASM is pleased to introduce its new and improved Web site. Featuring enhanced navigation, expanded information, and new member benefits, the site will quickly become an industry favorite for education and development. From personalized Web pages to program design, it has the tools and solutions to help professionals propel their career to the next level. Log on now to see it for yourself. While you’re there, be sure to register for a complimentary membership, which includes bimonthly newsletters, special discounts, and much more. www.nasm.org THE NEW POWER SYSTEMS WEB SITE IS NOW ON-LINE Power Systems is proud to present its new 2005 Web site and product lineup. The new site has been completely redesigned, making it easier to navigate and to get information and assistance in making training equipment decisions. Hundreds of new training products and programs have been added, along with a new “Sports Training” section. This sport-specific section offers product suggestions to improve performance in any of the six sports covered: football, baseball, basketball, volleyball, golf, and soccer. The site also includes an increased number of specials, discounts, and links to related products. www.power-systems.com. PRO-TEC’S SITE FEATURES MORE INFORMATION AND IMPROVED DESIGN Pro-Tec Athletics’ Web site has received a complete makeover. Enhancements include nine new products additions, six new injuries covered, a long-distance running training section, a nutrition section, improved buying links for on-line purchasing, and an overall new look. Information on injury symptoms, treatments, and recommended products is now easier to navigate than ever before, making the site a quick and effective tool for obtaining injury information. Injuries covered include patellar femoral, patellar tendonitis, iliotibial band syndrome, plantar fasciitis, Achilles tendonitis, shin splints, carpal tunnel, epicondylitis, hamstring tears, and many more. www.injurybegone.com

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ADVERTISERS DIRECTORY CIRCLE NO.

COMPANY NO.

PAGE NO.

CIRCLE NO.

COMPANY NO.

PAGE

CIRCLE NO.

COMPANY

PAGE

104 . . . . Aircast. . . . . . . . . . . . . . . . . . . . . . . 8

102 . . . . efi Sports Medicine . . . . . . . . . . . . . 5

136 . . . . Kwik Goal . . . . . . . . . . . . . . . . . . . 55

115 . . . . American College of Sports Med. . 25

137 . . . . Exertools. . . . . . . . . . . . . . . . . . . . 57

128 . . . . MediCordz/NZ Mfg. . . . . . . . . . . . 44

. . . . . . . . . . . . 19

127 . . . . Ferno Performance Pools . . . . . . . 43

100 . . . . MET-Rx . . . . . . . . . . . . . . . . . . . . IFC

133 . . . . AyhansMarketplace.com . . . . . . . . 51

140 . . . . Finch Windmill . . . . . . . . . . . . . . . 65

126 . . . . NASM . . . . . . . . . . . . . . . . . . . . . . 40

105 . . . . Biofreeze. . . . . . . . . . . . . . . . . . . . 11

116 . . . . FitBALL USA . . . . . . . . . . . . . . . . 26

113 . . . . NSCA Certification Commission . . 21

. . . . . . . . . 44

110 . . . . Fitness First . . . . . . . . . . . . . . . . . . 18

143 . . . . Oakworks . . . . . . . . . . . . . . . . . . BC

139 . . . . Brace International (MAX) . . . . . . . . . 65

119 . . . . Gebauer . . . . . . . . . . . . . . . . . . . . 29

124 . . . . OPTP . . . . . . . . . . . . . . . . . . . . . . 37

. . . . . . . . . . . 18

120 . . . . GNC . . . . . . . . . . . . . . . . . . . . . . . 30

134 . . . . Perform Better . . . . . . . . . . . . . . . 53

118 . . . . Cadlow Shoulder Stabilizer (DM Systems) 27

144 . . . . GNC . . . . . . . . . . . . . . . . . . . . . . . 71

107 . . . . Power Lift . . . . . . . . . . . . . . . . . . . 15

121 . . . . California Raisins . . . . . . . . . . . . . . 32

131 . . . . Hammer Strength . . . . . . . . . . . . . 47

106 . . . . Power Systems . . . . . . . . . . . . . . . 12

122 . . . . California Raisins . . . . . . . . . . . . . . 33

138 . . . . Heartline Fitness Systems . . . . . . . 59

125 . . . . Prossage Heat . . . . . . . . . . . . . 38-39

101 . . . . Cho-Pat. . . . . . . . . . . . . . . . . . . . . . 2

103 . . . . IM&M

.............6

130 . . . . Resist-A-Band/Donovan . . . . . . . . 45

108 . . . . Compex Technologies. . . . . . . . . . 17

141 . . . . Jump Stretch. . . . . . . . . . . . . . . . . 75

112 . . . . Samson Weight Equipment . . . . . . 20

142 . . . . Concussion Sentinel. . . . . . . . . . . IBC

114 . . . . Keiser . . . . . . . . . . . . . . . . . . . . . . 22

132 . . . . VertiMax . . . . . . . . . . . . . . . . . . . . 48

117 . . . . Creative Health Products. . . . . . . . 26

123 . . . . Kelly Kinetics

. . . . . . . . 35

135 . . . . Xvest. . . . . . . . . . . . . . . . . . . . . . . 54

111 . . . . Antibody

(BodyGuards)

129 . . . . Brace International

109 . . . . Bullet Belt

(Fluk)

(Lane Gainer)

(Extreme Fitness) .

(Ankle Isolator)

PRODUCTS DIRECTORY CIRCLE NO.

COMPANY NO.

PAGE NO.

255 . . . . Aircast

(Hand & Wrist Cryo/Cuff)

256 . . . . Aircast

(Shoulder Cryo/Cuff)

. . . . . . . . 66

CIRCLE NO.

COMPANY NO.

PAGE

CIRCLE NO.

COMPANY

PAGE

248 . . . . Power Lift

(Combo Power Rack) .

. . . . . . . . . . . . . . . . 58

230 . . . . Power Lift

(half rack) .

. . . . . . . . . . . . . . 58

229 . . . . Power Lift

(“Lever Action” bench) .

211 . . . . Jump Stretch. . . . . . . . . . . . . . . . . 57

. . . . . . . 64

. . . . . . . . . . 66

212 . . . . Keiser

(TrekMill) .

200 . . . . AyhansMarketplace.com . . . . . . . . 56

213 . . . . Keiser

(Triple Trainer)

201 . . . . Ball Dynamics International . . . . . . 56

264 . . . . Kelly Kinetics

(CryoThermal Massage Tool)

268 . . . . Biofreeze. . . . . . . . . . . . . . . . . . . . 69

263 . . . . Kelly Kinetics

(GlidePoint Ultra)

. . . . . . . 68

269 . . . . Power Systems

(catalog)

257 . . . . Brace International . . . . . . . . . . . . 66

214 . . . . Kwik Goal

(Ankle Speed Bands) .

. . . . . . . 58

232 . . . . Power Systems

(kettlebells) .

258 . . . . Cho-Pat. . . . . . . . . . . . . . . . . . . . . 66

215 . . . . Kwik Goal

(Speed Harness)

. . . . . . . . . . 58

250 . . . . Power Systems

(Leg Press)

202 . . . . Compex Technologies. . . . . . . . . . 56

216 . . . . Lane Gainer . . . . . . . . . . . . . . . . . 58

231 . . . . Power Systems

(Multi Grip Bar) .

259 . . . . Creative Health Products . . . . . . . 66

217 . . . . Life Fitness

(Dual Adjustable Pulley)

249 . . . . Power Systems

(Pro Multi Station)

260 . . . . DM Systems (Cadlow Shoulder Stabilizer). . . 66

246 . . . . Life Fitness

(Power Rack)

204 . . . . efi Sports Medicine (Ergometric MultiCycle)56

219 . . . . LW&W

203 . . . . efi Sports Medicine (Total Gym 26000) . . . 56

218 . . . . LW&W

205 . . . . Exertools . . . . . . . . . . . . . . . . . . . 56

. . . . . 58

. . . . . . . . 62

. . . . . . . . . 65 . . . . . . 62 . . . . . 65

. . . . . . 58

234 . . . . Resist-A-Band/Donovan (tubing loops) . 62

(Personal Trainer Resources)

. . . . . . 58

235 . . . . Samson

(104HHUB) .

220 . . . . MET-Rx . . . . . . . . . . . . . . . . . . . . 60

252 . . . . Samson

(Double Power Station)

. . . . . . . 60

236 . . . . Samson

(Power Stand)

. . . . 60

251 . . . . Samson

(Triple Power Station)

. . . . . . . . . . . . . . 57

222 . . . . NASM

(Optimum Performance Training)

(custom pools)

. . . . . . . . . . 69

(Fitness Assessment Manual)

(Neuromuscular Stretching)

207 . . . . Ferno

247 . . . . Power Lift (Power Rack). . . . . . . . . 64

233 . . . . Resist-A-Band/Donovan (latex bands) . . 62

221 . . . . NASM

(AquaGaiter)

. . . . . . 62

. . . . . . . . . . . 64

. . . . . . . . . . . . . . . 56

206 . . . . Ferno

. 68

. . . . . . . . . . . . . 62

. . . . . . . . . . . . . . 62 . . . . . . . . 65

. . . . . . . . . . . . . 62 . . . . . . . . . 65

208 . . . . Finch Windmill . . . . . . . . . . . . . . . 57

224 . . . . NSCA Certification (certification) . . . . . 60

237 . . . . Sports Imports . . . . . . . . . . . . . . . 63

209 . . . . Fitness First . . . . . . . . . . . . . . . . . . 57

223 . . . . NSCA Certification (practice exams). . . . 60

238 . . . . VertiMax . . . . . . . . . . . . . . . . . . . 63

265 . . . . NZ Manufacturing . . . . . . . . . . . . . 68

239 . . . . VertiMax

262 . . . . Gebauer

(Instant Ice) .

. . . . . . . . . . . . . 68

261 . . . . Gebauer

(Spray and Stretch) .

. . . . . . . . . 68

225 . . . . OPTP

(FitBALL Roller)

244 . . . . Heartline Fitness Systems . . . . . . . 64

226 . . . . OPTP

(The Next Core Challenge)

240 . . . . Xvest

(Don Chu)

. . . . . . . . 60

241 . . . . Xvest

(Fire Fighter model)

228 . . . . Perform Better

(AB Dolly Plus)

. . . . . . . 62

. . . . . . . 57

227 . . . . Perform Better

(Push-Up Bars)

. . . . . . . 60

(Extreme MSP)

210 . . . . IM&M

(Standing Leg Curl Machine)

70 ◆ T & C N O V E M B E R 2 0 0 4 ◆

ATHLETICBID.COM

. . . . . . . . . . . . . . . . . 63

. . . . . . . . . . . . . . 60

. . . . . . . . . . . . . . 64

245 . . . . IM&M

(V6)

. . . . . . . . . . . . . . . . . 63 . . . . . . . . . . . . 63

www.gncproperformance.com You’ve put every last ounce into getting this far, and the next level won’t be any different. You’ll be even harder on your body. But your supplements don’t have to be. Fact is, GNC makes one of the most complete product lines for ambitious athletes like you. And it’s backed by science, not hype. From 100% Whey Protein in a pouch or ready-to-drink bottle, to Meal Plex,™ a meal replacement that helps ensure balanced nutrition by providing essential nutrients to the body. All of which helps you pay off the only person you owe. Yourself. Pro Performance.® Exclusively at GNC. Visit our web site for a free fitness planner and the latest on sports nutrition. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, prevent or cure any disease. Call 1-800-477-4462 or visit www.gnc.com for the GNC location nearest you. ©2004 General Nutrition Centers. May not be available outside the U.S.

Request No. 144

CEU QUIZ

T&C November 2004 Vol. XIV, No. 8

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz and mailing it back to T&C, readers can earn 2.0 BOC Athletic Training and 0.2 NSCA (two hours) continuing education units.

INSTRUCTIONS: Fill in the circle on the answer form (on page 74) that represents the best answer for each of the questions below. Complete the form at the bottom of page 74, include a $15 payment to Training & Conditioning, and mail it by December 30, 2004 to the following address: Training & Conditioning, ATTN: 14.8 Quiz, 2488 N. Triphammer Road, Ithaca, NY 14850. Readers who correctly answer 70 percent of the questions will be notified of their earned credit by mail no later than February 15, 2005.

NETWORKING 101

(page 10) Objective: To understand how to network in the athletic training profession as you begin your career. 1. Knowing how to network and develop a broad base of connections is key to: a) Expanding your knowledge, growing professionally, and furthering your career. b) Knowing when new job openings are occurring. c) Keeping active in our profession. d) Knowing what changes are on the horizon of our profession. 2. Some of the best networking resources are: a) Your local sports medicine providers. b) Your local, state, and national athletic training organizations. c) Your state representative. d) Volunteering for assisting with the national testing.

DOWN & OUT (pages 23-29) Objective: To learn how to set up support groups or peer mentoring for student-athletes going through rehab. 3. According to Joe Gieck, one key to successful peer group counseling is: a) A group size of at least 12 people. b) A counselor from your school’s counseling center. c) A facilitator that is respected by the athletes, has the interest, and is well-versed in active listening. d) Groups devised of same-sport athletes. 4. A sports psychology facilitator works more with: a) Mental training, goals, and refocusing. b) The mental stressors that accompany an injury. c) Presenting factual information. d) Understanding why or how the injury occurred. 5. Joe Gieck recommends athletic trainers: a) Coordinate meetings during practice. b) Only involve the athletes and maintain privacy from coaches. c) Devise large group meetings. d) Privately explain to coaches that the program is involving a support group/psychologist. 6. Athletes’ rights may be discussed:a) To inform an athlete about the rehabilitation process, 72 ◆ T & C N O V E M B E R 2 0 0 4 ◆ A T H L E T I C B I D . C O M

what is offered, how they can access certain things, and what their rights are. b) To inform them of your expectations of them. c) To complete a release form for allowing discussion of their status. d) For liability reasons. 7. Some suggestions to help athletes deal with the emotional stress of an injury are: a) Limit the discussion with teammates regarding the severity of an injury. b) Do not allow the injured athlete to travel with the team. c) Encourage the athlete to talk with coaches and encourage the athlete to stay close to the team. d) Inform the athlete of extended eligibility possibilities.

TO EACH HIS OWN (pages 31-37) Objective: To learn how to construct nutrition plans for specific athletes based on their individual needs. 8. According to this article, an athlete that is trying to gain weight but has difficulty ingesting food due to nervousness or lack of hunger should try: a) Eating a larger breakfast. b) Eating as close to practice as tolerable. c) Eating late night snacks. d) Adding protein drinks/bars. 9. Another suggestion for the above athlete is: a) To increase water intake. b) Eat hot lunches at school. c) Try to drink a few sips of a sports drink before practice. d) Eat low carb foods. 10. If an athlete is trying to lose weight, which of the following could be done to achieve weight goals and optimal performance? a) Eat a small breakfast. b) Ingest protein drinks for meal replacements c) Limit foods such as peanut butter and oatmeal. d) Eat breakfast daily. 11. Another suggestion for the above athlete is to: a) Limit salt intake. b) Include fiber in the diet. c) Ingest Cheerios and skim milk for breakfast. d) Eat small meals every two hours.

12. The middle distance runner with a very busy schedule and noticing fatigue should try the following nutritional strategy: a) Eat something immediately after practice such as a sports drink and trail mix. b) Increase fluid intake. c) Decrease carbohydrate intake. d) Decrease fat intake. 13. The above-mentioned middle distance runner should try to ___________ two to three days before a race. a) Decrease training by 75 percent. b) Increase consumption of sports drinks. c) Increase sleep. d) Increase carbohydrate intake. 14. Recommendations for an injured athlete needing to promote healing and maintain body weight include: a) Slightly increasing protein and fiber intake. b) Decreasing fat and protein intake. c) Restricting food intake. d) Adding endurance activities. 15. The certified athletic trainer may assist an international athlete with finding enough satisfactory food choices by: a) Attaining a cookbook of his native foods. b) Requesting the school’s food service to add the athlete’s native foods. c) Finding out if there is a local market of the athlete’s origin. d) Introducing the athlete to American foods during the season. 16. A student-athlete that has little time for meals may be able to increase his consumption by: a) Finding portable meals such as peanut butter sandwiches, fruits, nuts, or smoothies. b) Waking up 30 minutes earlier and going to bed 30 minutes later. c) Going on a protein drink diet. d) Discussing the issue with the coach and request practice end 30 minutes earlier. 17. When dealing with an athlete who is afraid food will make her fat and is severely restricting her diet: a) Discuss the situation with the athlete’s friends and peers. b) Calculate the number of calories necessary for survival and educate the athlete on how and why fewer calories are detrimental to the body and performance. c) Instruct the athlete to consume at least 2,000 calories per day for four weeks and reassess. d) Make the athlete aware of experiences of other athletes with eating disorders. 18. Another suggestions to help the athlete described in question 17 is: a) Increase carbohydrate intake for sustained energy. b) Include the athlete’s parents in discussions. c) Inform the athlete the condition can become serious and warrant hospitalization. d) Add protein to the athlete’s diet as they have probably lost some muscle mass.

19. The USDA offers: a) An interactive Healthy Eating Index, which can help athletes track both their food intake and their activity. b) Programs designed for those with eating disorders. c) Advice on sports and nutrition. d) Healthy choice recipes. 20. The acronym presented in this article for reminding athletes that good nutrition is about enhancing performance is: a) PRIORITIZE b) ENERGIZE c) PERFORMANCE d) NUTRITION 21. Active females need a minimum of ________calories per pound and males require a minimum of _________calories per pound of body weight. a) 15, 18 b) 19, 21 c) 11, 15 d) 12, 16 22. Diet can be monitored by: a) Observing performance. b) Weigh-ins. c) Analyzing percent body fat. d) Keeping a food-intake log.

EXPANDING YOUR OFFERINGS (pages 41-45) Objective: To learn how a rehab clinic expanded its services to athletes needing sports performance enhancement services. 23. One must consider _____________ that could affect plans for adding services such as sports performance enhancement. a) Land-use rules b) Hours of operation c) Current rehabilitation services d) Patient population 24. Another consideration is: a) Determining if there is enough open space to complete 100 yard dashes. b) Determining if you have appropriate insurance for such programs. c) Determining if you can devise an indoor basketball court or other sport specific venues. d) The recommendation to have separate temperature controls for the sports enhancement area. 25. One idea to avoid conflict among clients is to: a) Use separate buildings for the sports enhancement program. b) Use careful scheduling and avoid scheduling young, boisterous athletes at the same time as older patients. c) Inform the older patients in advance of the new program and expectations. d) Use a central sound system for background music.

ANSWER SHEET IS ON PAGE 74 A T H L E T I C B I D . C O M ◆ T & C N O V E M B E R 2 0 0 4 ◆ 73

CEU QUIZ

ANSWER FORM

INSTRUCTIONS: Fill in the circle on the answer form below that represents your selection of the best answer for each of the previous questions. Complete the form at the bottom of this page, include a $15 payment to Training & Conditioning, and mail it to the following address: Training & Conditioning, ATTN: 14.8 Quiz, 2488 N. Triphammer Road, Ithaca, NY 14850, no later than December 30, 2004. Readers who correctly answer 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEU’s, and will be notified of their earned credit by mail no later than February 15, 2005.

TO EACH HIS OWN (cont’d)

NETWORKING 101

1. 2.

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DOWN & OUT

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Last Name_______________________________________First Name_________________________________MI______ Mailing Address______________________________________________________________________________________ City___________________________________________________State_________________Zip Code________________ Daytime Telephone_________________________________E-Mail Address____________________________________

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SETTING the STANDARD

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All NATA certified athletic trainers are eligible to receive a free subscription to T&C.

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Trainers: sign-up FREE at www.concussionsentinel.com “Schutt Sports and Concussion Sentinel are giving physicians who care for student-athletes no excuse for sending them back on the playing field without the benefit of neuropsychological testing” — DR. JAMES MORIARITY, HEAD TEAM PHYSICIAN, UNIVERSITY OF NOTRE DAME

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