Training & Conditioning 16.3 by Momentummedia

April 2006 Vol. XVI, No. 3, $5.00

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April 2006, Vol. XVI, No. 3

CONTENTS

25 33 6 10

Comeback Athlete Lucasz Selwa Salisbury High School, Pa. Nutrition Roundup A Look at the Glycemic Index By Dr. Christopher Mohr

Equipment Solutions Weighted Vest Workouts

Sideline Understanding Energy Drinks

Treating The Athlete

16 Golden Opportunity How do you turn a devastating knee injury into a positive? By treating it as an opportunity to take an athlete to new heights. By Bill Knowles Optimum Performance

25 Ahead of the Pack If you haven’t thought much about endurance training lately, you’re behind the curve. This author dissects the research and provides insight into training for stamina, in any sport. By Dr. Guy Thibault Leadership

72 Advertisers Directory 55 56 57 65 66 73 74

Product Pages Product Launch Nutritional Aids Rehab Equipment Knee Products Football Conditioning Pilates Equipment More Products

CEU Quiz For NATA and NSCA Members

On the cover: Before winning an Olympic gold medal in the snowboard halfpipe, Hannah Teter spent some time rehabbing with author Bill Knowles. Article begins on page 16. Photo: ©Getty Images

ATHLETICBID.COM

33 Same Team It’s an age-old problem: how to get along with your boss. In the world of athletics, the key is communication, along with offering respect and following their vision. By Kenny Berkowitz Nutrition

41 Pizza Party! High school athletes are a busy, energetic bunch. Getting them to focus on good nutrition takes just the right approach. By Leslie Bonci Sport Specific

47 Pilates on the Line Last fall, California University of Pennsylvania won its first league title in football in over 20 years. One of its secrets was adding Pilates to its offseason conditioning program. By Christine Romani-Ruby, Scott Bruce, and Sarah Sander T&C APRIL 2006

You can lead athletes to water. You can even make ‘em drink. So why are they still dehydrated? ®

The case for drinking Gatorade during exercise. When exercise robs their bodies of salt, electrolytes and carbohydrates, even the brightest student-athletes can falter. Especially when they try to replenish these dwindling stores with only water. Athletes who drink only water have reduced performance over time because of poor voluntary intake, increased urine production, impaired fluid-to-electrolyte balance and inadequate carbohydrate supply. Hydration from a physiological point of view: Drinking only water during exercise causes a decrease in the concentration of sodium in an athlete’s blood. This turns off thirst and triggers the kidneys to start dumping water. As a result, they will drink less and lose more.

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So, whether your main concern is performance or safety, research consistently shows that drinking a scientifically formulated sports drink, like Gatorade, before, during and after physical exercise helps athletes stay better hydrated than water alone. Now you know,

if your athletes are exercising, make sure the trough is filled with Gatorade.

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Great Ideas For Athletes...

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

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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, PhD, ATC, PT Assistant Athletic Director for Sports Medicine, James Madison University Tim McClellan, MS, CSCS Director of Perf. Enhancement, Makeplays.com Center for Human Performance

April 2006 Vol. XVI, No. 3 Publisher Mark Goldberg Editorial Staff Eleanor Frankel, Director R.J. Anderson, Kenny Berkowitz, Abigail Funk, David Hill, Dennis Read, Greg Scholand, Laura Smith Circulation Staff David Dubin, Director John Callaghan

Leslie Bonci, MPH, RD Director, Sports Medicine Nutrition Program, University of Pittsburgh Medical Ctr. Health System

Michael Merk, MEd, CSCS Director of Health & Fitness, YMCA of Greater Cleveland

Art Direction tuesdaythursday Brand Advertising

Christine Bonci, MS, ATC Asst. A.D. for Sports Medicine, Women’s Athletics, University of Texas

Jenny Moshak, MS, ATC, CSCS Asst. A.D. for Sports Medicine, University of Tennessee

Production Staff Bridget Mundy, Director Adam Berenstain, Jonni Campbell, Jim Harper

Cynthia “Sam” Booth, ATC, PhD Manager, Outpatient Therapy and Sportsmedicine, MeritCare Health System

Steve Myrland, CSCS Owner, Manager, Perf. Coach, Myrland Sports Training, LLC Instructor and Consultant, University of Wisconsin Sports Medicine

Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center Cindy Chang, MD Head Team Physician, University of California-Berkeley Dan Cipriani, PhD, PT Assistant Professor, Dept. of Exercise and Nutritional Sciences, San Diego State Univ. 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, President, Gambetta Sports Training Systems 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

Mike Nitka, MS, CSCS Director of Human Performance, Muskego (Wisc.) High School Bruno Pauletto, MS, CSCS President, Power Systems, Inc. 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 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 Visiting Professor Athletic Training Education Program Ohio 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

IT Manager Mark Nye Business Manager Pennie Small Special Projects Dave Wohlhueter Administrative Assistant Sharon Barbell Advertising Materials Coordinator Mike Townsend Marketing Director Sheryl Shaffer Marketing/Sales Assistant Danielle Catalano Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24 Rob Schoffel (607) 257-6970, ext. 21 T&C editorial/business offices: 2488 N. Triphammer Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 info@MomentumMedia.com 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© 2006 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. Periodicals postage paid at Ithaca, N.Y., and additional mailing offices. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

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Comeback

Athlete

Lucasz Selwa Salisbury High School, Pa.

When William Frye, ATC, Head Athletic Trainer at Salisbury, evaluated Selwa, he knew right away that the situation was bad. “As soon as I touched the leg I could tell that the tibia was very unstable,” says Frye, a subcontractor from Orthopaedic Associates of Allentown, whose team was playing at conference rival Northern Lehigh High School. “I told the other team’s athletic trainer to get the ambulance.” A speedy, hard-nosed running back, strong safety, and kick returner, Selwa was in unfamiliar territory, having never before experienced a serious injury. Salisbury’s star player and emotional leader was diagnosed with a mid-shaft fracture of the right tibia as well as a spiral fracture that ran down to his medial malleoli. Doctors told Selwa his season was over, and that the rest of his playing career was in jeopardy. No more football was a frightening prospect for Selwa, but he turned that fear into motivation to get back to the game he loves. As his story unfolded over the next several months, however, the very zealousness that made him a star player proved to be extra challenging for Frye and provided a learning experience for both the player and his athletic trainer. After a few weeks in an L-shaped plaster cast, Selwa was fitted with a fiberglass cast, and he was soon walking with crutches and easing into his rehab. Unable to do much with his leg, Selwa, under Frye’s guidance, began simple exercises like toe curls, straight-leg raises and extensions, and basic quad and hamstring stretches to keep his leg muscles active. Selwa also began upper-body weightlifting with his teammates and on his own, which he continued throughout the rehab process. After two months, Selwa was fitted with a walking boot, which he wore for another two months as the tibia continued to heal. X-rays showed his bones were fusing together, and 6

T&C APRIL 2006

NLS PHOTO

On Oct. 8, 2004, following a short pass reception, Lucasz Selwa experienced something he will never forget. Hit by four tacklers at once, Selwa heard what he later described as “a large tree branch snapping.” The sickening sound came from Selwa’s leg. The junior at Salisbury High School in Allentown, Pa., lay on the football field writhing in pain and screaming at the top of his lungs.

A fractured leg during his junior year forced Lucasz Selwa to change positions—and his attitude—during his senior year of play.

the leg was becoming a little more stable. At this point, Frye ratcheted up the rehab, inserting more range-of-motion exercises like ankle pumps, circles, alphabets, and inversion and eversion stretches into Selwa’s program. Selwa also began doing some gentle ROM exercises on a stationary bike and continued his quad and hamstring exercises. As Selwa progressed, his leg was able to support weight without using crutches, and he began partial weight-bearing exercises such as weight shifts, toe and heel raises, ATHLETICBID.COM

Athlete

Comeback resistance-band exercises in all four directions, and non-aggressive joint mobilization exercises to improve his ROM. For two hours a day, six days a week, Selwa worked with Frye, in addition to the upper-body lifting he did with his teammates. Four months after the injury, Selwa was cleared to remove the walking boot and start jogging. He was feeling good and ready to take his rehab to the next level. However, this improved feeling turned out to be a curse. Armed with false confidence, Selwa became too aggressive in his rehab, doing more and more on his own. After one particular light, three-minute jogging session, Selwa’s leg became swollen, and he began limping again. Frye talked with Selwa about slowing things down. “That’s when I found out that Lucasz was running at home without my supervision,” says Frye. “He also admitted he had begun playing pick-up basketball, which was a huge no-no.” Frye realized it was time to have a heart-to-heart with his patient. “ I told him, ‘You’ve got to stop,’” says Frye. “I told him that if he wanted to play later, he couldn’t kill himself now. “He was an impatient kid who just wanted to get out there as quickly as possible,” Frye adds. “He believed that if he did extra stuff he would get back faster, but I told him that it doesn’t work that way with this type of injury.” Following two weeks off, Selwa resumed the beginning phases of jogging, and after a week, was completing 10minute sessions. Pain-free during those sessions, Selwa was cleared to begin sprinting.

“Sprinting went well, except for the acceleration aspect,” says Frye. “The microfracture was on the bottom of the tibia where it meets the ankle, so every time he pushed off or stopped, the ankle was pressing into the bottom of the tibia, pushing on the fracture. He had some discomfort, but as time went on, that started to subside.” Once Selwa got a handle on straight-ahead sprinting, Frye introduced more functional drills like carioca, shuffles, and ladders. Much to Selwa’s delight, Frye had the teenager out on the football field running pass routes. Again, Selwa’s confidence began to soar. And again, it jeopardized his rehab. “About a month after the first setback, Lucasz got brave again,” says Frye. “His friends were out playing basketball, and he chose to join them and ended up overdoing it—though not as badly as he had the first time.” A member of the basketball team prior to his junior season, Selwa was having a problem staying off the court, a surface that put a lot of stress on his injured leg. Frye again sat his patient down for a reality check. “I asked him, ‘Do you want to play basketball or football next season?’” says Frye. “He said football, so I told him his goal was to get back on the football field, not the basketball court, and that’s what he needed to focus on.” Looking back, Frye says he now realizes that younger athletes, especially those who have never been injured before, can have a hard time understanding that trying to speed up the rehab process too much can actually make the rehab last

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Circle No. 104 ATHLETICBID.COM

T&C APRIL 2006

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Athlete

Comeback ■ Lucasz Selwa

Injury: Mid-shaft fracture of the right tibia and spiral fracture running to the medial malleoli. Rehab Hurdle: Overcoming multiple setbacks and his own efforts to speed the rehab. Quote from ATC: “I asked him, ‘Do you want to play basketball or football next season?’ He said football, so I told him his goal was to get back on the football field, not the basketball court, and that’s what he needed to focus on.” Result: Returned to play every football game of his senior season. longer. “I learned that you really need to throw everything about overdoing it on the table right away,” says Frye. “As athletic trainers, we need to get it into their heads that just because they’re feeling good, it doesn’t mean they can do all the things they used to do.” By late spring it was clear Selwa would not be the same player he was prior to the injury. Selwa’s speed would likely not return to its original level, nor would his ankle’s range of motion. Recognizing this, Frye met with Head Football Coach Mark Scisly and explained his expectations for Selwa’s recovery. “We decided that since Lucasz wouldn’t be able to do all the things that he did in 2004, Coach Scisly should adjust Lucasz’s role,” says Frye. To reduce the pounding that comes with being tackled, Selwa was taken off the kick-return unit and moved to wide receiver with spot duty as a running back. He was also moved from strong safety to middle linebacker, where he would have less ground to cover and fewer pass coverage assignments. The switch to linebacker meant Selwa needed to build up his body, especially since he would no longer be able to take advantage of superior speed. With that in mind, Selwa re-focused his weightlifting efforts and set about gaining nearly 20 pounds of muscle. “My bench press went up drastically,” says Selwa. “I could press 185 pounds 23 times as opposed to only 12 times the year before.” However, after a summer of supervised workouts, Selwa experienced soreness in his right leg and began to limp. An MRI revealed that the articular cartilage on the superior aspect of his talus was not fully healed. Christopher Hawkins, MD, a physician at Orthopaedic Associates of Allentown, presented Selwa with two options: sit out the season and let the cartilage heal, or rest a few weeks before preseason and then play, deal with the discomfort, and address it when the season is over. After hearing that he wouldn’t further damage the cartilage, Selwa chose to play. When preseason two-a-days finally rolled around, Selwa was ecstatic about rejoining his teammates, although his ATHLETICBID.COM

excitement was tempered by a dose of reality. “Before I broke my leg, I was one of the fastest guys on the team and my 40-yard dash time was well under five seconds,” says Selwa. “But in preseason I only ran a 5.2 and during passing drills I had no separation from defenders. Knowing what I used to be able to do, then not being able to do it, was easily the worst part of the whole experience.” By the time the season began, Selwa had grown into his middle linebacker position. He was clogging the middle on defense and ended up as the team’s third-leading tackler. Selwa also blocked a team-high four field goals, two of which were returned for touchdowns. On offense, he caught 23 passes and rushed for a touchdown. But for all his impact on the field, Frye says Selwa’s biggest contributions were his leadership and work ethic. “Lucasz’s courage and bravery to work as hard as he possibly could to play the sport he loved motivated our whole team,” says Frye. “Lucasz was not the same athlete he once was, but his heart proved valuable in helping his team improve.” And improve they did. After failing to register a single win in 2004, the team improved to 3-7 during Selwa’s senior season. “We had very good team unity, and I think guys learned what it takes to be successful,” says Selwa, who will likely attend West Virginia University, the University of Delaware, or Old Dominion University, but not play football. “And I hope I opened up some eyes that an injury can happen to anybody. You really do need to play every play like it could be your last.” ■

Send Us Your Success Stories! To nominate an athlete to be featured in this Comeback Athlete section, please send your name, the athlete’s name, his or her rehab story, and contact information to: 2488 N. Triphammer Rd., Ithaca, NY 14850 ef@MomentumMedia.com, fax: 607-257-7328 or call us at: 607-257-6970, ext. 18 T&C APRIL 2006

Nutrition

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Resistance Training Exercises designed by: Robert Lindsey, CSCS, USAW and Mitzi Hall, MS CSCS

For more information on the equipment used in these exercises, call 800-321-6975 or visit www.power-systems.com. LATERAL PUSH-OFFS EXTRA EQUIPMENT: Power-Plyo Box™ (The greater the height of the box, the greater the intensity). STARTING POSITION: Stand to the left side of the box with the right foot on top of the box and near the left edge. ACTION: Push off the right foot straight up in the air. Upon landing, the right foot will come back down on the box before the left foot touches the ground. Execute proper landing by flexing your knees and hips to absorb the landing shock. Repeat 8-10 times. Repeat movement 8-10 times with the left foot on the box.

DIAGONAL WOOD CHOP WITH POWER MED-BALL™ EXTRA EQUIPMENT: Power Med-Ball STARTING POSITION: Feet about shoulder width apart (or wider). Place the Power Med-Ball in both hands and reach overhead and to the right side with the arms extended. ACTION: Bring the Power Med-Ball down in a diagonal direction towards the left side of the body and reach towards the outside of the left foot. Touch the Power Med-Ball to the ground or stop when you feel the stretch. Try not to let your knees to go past your toes, and keep your back flat by contracting your abdominal muscles. When you reach a full stretch to the left, return the ball in a diagonal direction upward across the body to the right, extending your arms overhead as far as you can, back to the starting position. Repeat 10 times and then perform on the opposite side.

BEAR CRAWL THROUGH AGILITY RINGS™ EXTRA EQUIPMENT: Agility Rings SET-UP: Make two rows of Agility Rings (two rings wide by six rings long). STARTING POSITION: Get down on all fours (hands and balls of feet) in front of the rows of Agility Rings ACTION: One by one, walk each hand into the center of the first row of Agility Rings. Place the right hand inside the ring on the right side; place the left hand in the ring on the left side. Continue to do this until the feet reach the first row of the rings. Walk the right foot into the right side ring and the left foot into the left side ring. Continue to walk the hands forward and then the feet until the feet have walked through all of the rings. Turn around and repeat for the desired number of repetitions.

TREATING THE ATHLETE

Golden Opportunity How do you turn a devastating knee injury into a positive? By treating it as an opportunity to take an athlete to new heights.

BY BILL KNOWLES or the past 16 years I have been designing and implementing rehabilitation, reconditioning, and strength training programs for worldclass and Olympic-level alpine ski racers, freestyle mogul skiers, and snowboarders. Moving at speeds of up to 80 mph and performing flat landings from 20 feet, my athletes see their share of knee injuries. But they get back to the slopes quickly and, in most cases, in stronger competitive condition than before. The reason, I believe, is a program that integrates performance training with rehab every step of the way. In my mind, rehab and strength training are one in the same—you just need to modify the application. Thus I’ve developed an ACL rehab program that more resembles a strength and conditioning periodized plan than a rehab protocol. By treating rehab as a chance to improve performance, my approach addresses the entire athlete—the neuromuscular systems affected by the injury and the emotional and mental challenge of returning to high-level competition. Although I work primarily with skiers and snowboarders, more recently I have also worked with many ground-

Bill Knowles, ATC, CSCS, a Sports Performance and Sports Rehabilitation Specialist, is the Director of iSPORT Training at iSPORT in Killington, Vt. He can be reached through the group’s Web site at: www.isporttraining.com. 16

T&C APRIL 2006

based sport athletes. The program I use is applicable to any sport and it has three keys: motivation, training the entire athlete, and careful program design. OPPORTUNITY OF A LIFETIME A season-ending ACL injury can devastate an athlete, so I try to turn the emotions completely around. Very simply, I tell my athletes this: Injury equals opportunity. If you spend time thinking otherwise, you’re moving in the wrong direction. I explain that this is their opportunity to get their body in sync. It is a time when they can concentrate on becoming stronger and more athletic in every

Olympic gold medalist Hannah Teter is one of many athletes to get back on course with help from author Bill Knowles.

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TREATING THE ATHLETE area. It is rare that professional athletes have extended time to work on their weaknesses, and this time allows them to do so. It is critical, however, that this strategy is planned. In most cases, athletes buy into the concept pretty quickly. Because they tend to be highly driven individuals who crave a motivating and stimulating environment, they love the idea of a new challenge. They also understand the importance of turning a negative into a positive. I take advantage of this trait through three motivational strategies. First, I focus on the environment. As soon as possible, I move the athlete from a treatment setting, such as the athletic training room or physical therapy clinic, to a weightroom, field house, or gym. For any athlete, getting off the treatment table and back into the weightroom or fitness center provides energy and confidence. They’re in an environment where they’re comfortable and can see themselves on the comeback trail. They’re in a place where they’ve spent countless hours getting stronger and pushing themselves to become the best. They feel less like a patient and more like the athlete they really are. And in this strength-training environment, highly athletic individuals feed off each other and provide motivational support. Second, I motivate my athletes by explaining to them the entire rehab and reconditioning plan. By showing them where we are and where we are going, I quickly gain the trust and confidence of the athlete. They feel more in control and understand their role. The third motivational tool is to exude confidence in my own ability and plan. The most important source of confidence for a rehabbing athlete is their athletic trainer’s leadership and comfort in the athletic training environment. Just like a good coach doesn’t waver in his or her directions to athletes, neither should a rehab professional. If athletic trainers are confident in themselves and their program, they will breed success through motivated athletes. MORE THAN THE KNEE For many athletic trainers and physical therapists, the focus of a rehab plan is on the injured knee, and often the physician’s protocol reflects this. For me, however, it’s about the athlete, not the injury. From a management perspective, 18

T&C APRIL 2006

I focus on the entire athlete—what I call the athlete’s system. The knee is just a part of this. The system represents the athlete’s physical, social, psychological, and professional interests. If these are in good working order, then rehabilitation and reconditioning are much more effective. If not, they must be addressed. For example, sometimes the athlete is not psychologically ready for a major rehab and the rehab professional needs to delve into why. In some cases, there are too many distractions in their life and they need a more secluded atmosphere. Other times, they need a lot of support from family and friends, who should then be included in the process. Managing the athlete’s physical qualities, however, is the primary focus of the program. Maintaining joint stability while progressing the athlete as quickly as possible is the key to any high-level rehab. Two critical objectives are maintaining joint homeostasis within the envelope of function, and strengthening and conditioning around the knee. “Envelope of function” is a phrase coined by Scott Dye, MD, author of a 1999 article in the Journal of Bone and Joint Surgery on factors contributing to post-injury knee function. As I progress an athlete through the many phases of rehab and reconditioning, I carefully adhere to the indicators of functional

restoration, which are the absence of warmth, swelling, pain, and functional instability. Dye described this as staying within the envelope of function. World-class athletes can work at the upper limits of this envelope, and I design programs that encourage pushing the limits. With this approach, my program relies less on the number of weeks post-op and more on the individual’s own specific envelope of function. If you manage them individually, respect their ability, and progress them accordingly, you will achieve better results. While addressing the injured joint, I am also developing the athlete’s other physical qualities. Concentrating on the system, I develop an individualized plan that focuses less on the knee and more on the athlete’s overall physiological profile. Of course, there are limitations from the surgery that require special strategies to make appropriate strength gains, but nonetheless the focus is always holistic. I like to think of it as training around the knee. This means focusing on movements that stay within the envelope of function, yet offer excellent conditioning and motor learning opportunities for the joint through total body movements. Often the knee is looked upon as a limitation for progress, when it should be included in the training session. For example, an upper-body cycle

PRE-OLYMPIC REHAB Two weeks before departing for the Torino Olympics, one of my athletes, Hannah Teter, suffered a knee injury. A world-class snowboarder with a chance for a gold medal in the half-pipe, she was willing to do whatever it would take to get ready to compete. First, we worked on unloading to achieve joint homeostasis. While pool work and light bike spinning were indicated to reduce edema in the knee, strength development was critical to prepare the entire system for competition. Select strength movements that did not unduly load the joint but provided excellent training of the lower extremity were implemented. One in particular was the standing backward cycle. Placing her heels on the pedals and cycling backward while in a forward leaning position attacked the quads without increasing joint effusion. The cadence was medium and the resistance was high. Cardiovascular and core strength endurance were addressed in the pool. All training was set up as reps of 25 seconds, the length of a run in the half pipe. A massage therapist was brought in, Hannah’s diet was excellent, her surroundings were comfortable, and the music was how she liked it: “crankin’.” All this coupled with the will to win and a sound medical and coaching staff provided an excellent opportunity for her to perform. She came home with gold.

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TREATING THE ATHLETE ergometer and traditional upper-body weightlifting (seated or lying positions) is often done far into the rehab process. This is training without the knee. You do need to be careful to not push the knee past its limitations, but you also don’t want to ignore the knee. For example, water training within two to three weeks post-op can address core strength endurance and anaerobic conditioning very effectively. With my athletes, the movements are coached with ski specificity to achieve proper technique and speed. This program’s hidden agenda is hundreds of repetitions to improve knee joint ROM and reduce post-op edema. By five weeks post-op, the athlete is working as hard in the water as a non-injured athlete. After three to four months of progressive cardio training in the water and on land, athletes are well conditioned offsnow and will require less of this training in the later stages of reconditioning. Now they can focus more time on skiing, advanced weight training, and various movement-specific qualities. Water training also helps the athlete follow a good progression of loading and

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unloading the joint. I typically use the pool every other day to unload with motion. I also use the pool for muscle recovery following heavier strength sessions. Remember, it is easy to stress the joint while strength training to get the neuromuscular response you’re after, but recovering the joint is where confidence is maintained and quality work continues.

in a standing position through pulls, presses, and overhead movements. I keep this program going during all levels of rehab and reconditioning to offer core-specific strength, total stability development, and motivation. The third aspect of managing the athlete’s physical qualities is to focus on multidimensional training. The idea

An exercise is something you do, while a movement is something you feel … Seated hamstring curls are a nonfunctional exercise to strength-train the hamstrings. Forward lunge walking with a medicine ball rotation, on the other hand, is an athletic movement. Spinning bike programs are also developed for every phase of the comeback. The emphasis here is on cardiovascular training, strength endurance, and lactate tolerance. Because it stresses the joints less than other exercises, it can be done during the first few months post-op. Standing core training is also implemented consistently. Skispecific core training is best performed

is to apply many different and necessary movements to best train the athlete for the next phase of the program. I’ve been inspired to develop this aspect of my program by these words from Vern Gambetta: “Multidimensional training is accomplished by training movements, not muscles. Neurologically, the brain does not recognize individual muscles. It recognizes patterns of movements.”

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TREATING THE ATHLETE I also think of it this way: An exercise is something you do, while a movement is something you feel. The more the movements replicate alpine ski racing, the more focused, motivated, and stimulated the athlete will likely be. For example, seated hamstring curls are a nonfunctional exercise to strengthtrain the hamstrings. Forward lunge walking with a medicine ball rotation, on the other hand, is an athletic movement that requires coordination, timing, concentration, and strength of the hamstrings (along with the glutes,

quads, and core). When coached with ski racing vocabulary, the athlete relates the movement to past experiences and feels a connection to their sport. This dynamic movement is difficult to achieve on a weight machine. Next, I take these movements and apply variable resistance in many planes, at different loads, and at different speeds to achieve a multidimensional training regimen. Not all athletes can handle this well, so this is where I very carefully focus on the athlete as an individual. Different athletes progress at different rates

due to greater pain tolerance, previous conditioning level, and faster healing, and all this must be taken into account. I am constantly trying to take advantage of the opportunity to improve athleticism throughout the rehab and reconditioning process by respecting athletes’ inherent athletic abilities. This means giving them constant multi-joint and multi-plane challenges. In essence, I am coaching them to get better, not just to perform the exercises. At the same time, I’m always respecting the envelope of function and advancing the

ACL REHAB PLAN

PHASE (post-op)

FOCUS

PRIMARY OBJECTIVES

SECONDARY OBJECTIVES

Rehab Stage 1 Post-injury: 0-3 weeks Post-op: 0-3 weeks

Restore joint homeostasis, establish neuromuscular control for safety.

Develop and start a plan. Full ROM . Reduce edema.

Solid understanding of co-contraction. Early strength exercises.

Rehab Stage 2 4-6 weeks post-op

Strength/balance development within the envelope of healing. Address the SYSTEM.

Early strength development and consistent proprioception training. Glute med emphasis.

Cardio training progressions. Core and upper-body strength training. Hip mobility via hurdle series.

Reconditioning 1 6-10 weeks p/o

Total body conditioning. Train “around” the knee. Joint loading and unloading days required.

Strength development via closedchain eccentric and isometric training.

Movement quality training via light ski-specific exercises and light agility training. Strengthen the ski core.

Reconditioning 2 8-12 weeks p/o

Upper limit of the “envelope.” Movement quality training and ski-specific strength development.

Lower body weight training: quickness/agility/confidence. Advanced cardio programs.

Jump training: low intensity, landing emphasis/stick-n-hold progressions. Lateral loading confidence. Water recovery.

Strength & Conditioning 1 2.5-4.0 months p/o

Make significant strength gains. Bilaterally equal strength.

Achieve 75-85 percent max strength. Strength endurance.

Return To Ski program. Ski-specific movements with load and resistance.

Strength & Conditioning 2 4.0-9.0 months p/o

Improve physiological qualities from previous year. Program design to include multiple on-snow camps.

Achieve max strength and redevelop power. Ski-specific quickness training.

Apply consistent lactate recovery and joint recovery principles to stay prepared for each workout.

Return To Ski Program™ • Phase 1: 3-4 mo. p/o • Phase 2: 4-6 mo. p/o • Phase 3: 7-10 mo. p/o

Skiing for on-snow reconditioning. Introduce gate training. Race preparation training.

Psychological confidence Physiological adaptation to skiing. Technical/tactical development.

Return to team training environment. Equipment testing. Ski-specific strength endurance.

Competition • Phase 1: 8-10 mo. p/o • Phase 2: 10-12 mo. p/o

Racing for confidence restoration. Racing for performance.

Phase 1: Achieve proper volume of gate training prior to first competition. Phase 2: Expect race results on par with or better than previous year.

Continue in-season strength and conditioning program. Focus on hamstrings, glute med. Never skip proper warm-up.

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TREATING THE ATHLETE athlete only when he or she exhibits functional control. One Olympic ski racer I recently worked with was unsure of his physical potential many months after surgery. I realized he was guarding his knee mainly through conscious muscular stiffness. There was no flow in his movements and his ability to express himself athletically was hampered. So, I decided to use a trampoline to simulate ski-specific movement patterns and coached him with the same vocabulary he hears on the slopes. This allowed me to pull the athlete out

of the injury. Not surprisingly, the stiffness and apprehension associated with his other training diminished as well. I have found that movement training allows one to see the athlete within. You learn to trust the athlete’s inherent athletic ability and design a program that challenges their strength instead of prescribing exercises that underestimate their potential. PROGRAM DESIGN When it comes to designing the nuts and bolts of the rehab program, I always

start from the finish and work my way back—from the first competition to the first week post-op. This allows me to inventory all the physiological qualities that must be addressed along the way. It also creates a clear vision of how the athlete needs to look at each stage. And, as mentioned above, it provides the athlete with a motivational roadmap. In the case of my athletes, I know that alpine racing is an intensely skilled sport that requires tremendous lower-extremity eccentric strength and core stabilization to maintain control and upper-body

PREFERRED TRAINING METHODS Pool. E-stim (Compex). Massage. Spinning bike. Pool: core and cardio training. Bodyweight and dumbbell strength. Cardio: spinning bike and elliptical. Smart hurdles. Continue pool: recovery & cardio. Resistance cord series: box step-ups w/slow eccentric. Dumbbell: increase weight/intensity. Spinning bike: standing balance. Squats: Single leg and eccentric emphasis. Retrograde strength endurance. Skiers Edge ski simulation. Gymnastics center: agility courses and jump training on soft floor. Ski-specific trampoline training. Eccentric squat emphasis. Lateral lunge w/ isometric pause. Spinning bike: anaerobic sprints. Ski-specific trampoline training. Resistance cord lateral movements. Elastic equivalent training or complex training. Plyos: drop to lateral hop. Ice skating/hockey (non-contact).

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Summer skiing. Moderate to flat terrain/groomed. Directed free skiing. Phase 2: Even rhythm course set, 50 percent light gates, 50 percent directed free skiing. Weight train 1x/week. Hamstring strength: 4x/week. Core and proprioception: 3x/week. Lactate recovery spin: daily.

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T&C APRIL 2006

TREATING THE ATHLETE

TEN KEY POINTS The following are some of my general practices when working with an ACL rehab: • All ROM training takes place in the pool, using active movements. • For the first three months, the cardiovascular emphasis in the water is both anaerobic and aerobic. • From weeks one to eight, I emphasize artificial instability training. Then we progress to more ground-based stability work. • At two weeks post-op and beyond, we attack the gluteus medius via open- and closed-chain training with bands and hurdle work. • There is an early emphasis on eccentric stabilization and time under tension training, including resistance cord work in ski-specific positions. • We use standing core training with ankles and knees flexed in a ski-specific stance. • By six weeks post-op, we conduct rhythm, agility, and coordination training on a gymnastics floor. By eight weeks, we do ski-specific trampoline training. • By four weeks, we use a ski simulation machine. At eight weeks, we do ice skating (if they already have the skill). • We eventually progress to jump training, with an emphasis on lateral drop and hold (single leg), and moderate-amplitude drop jumps. • At three and a half months, we begin to get athletes back skiing with a Phase One Return to Ski program.

direction from turn to turn. During the eccentric loading there are also significant proprioceptive demands, such as ice, ruts, and bumps attacking the athlete’s stability. The giant slalom, for example, may have fifty turns, and athletes are pulling up to three times their body weight. This is like performing more than 20 500-pound squats on each leg. Those loads are often felt for 0.5 to 1.5 seconds, so time under tension is an issue. The heart rate is typically at 90 percent or higher for the duration of the race, which can run from 55 to 120 seconds. These are the kinds of demands a rehab program in skiing needs to be designed for. Armed with this knowledge, I design the program. When it comes to implementing a world-class program, however, the key is monitoring where the individual athlete stands and what’s needed next in terms of returning to skiing. I must decide the modes of exercise during each stage of rehab that best prepare the individual for success on snow. This often means avoiding certain types of training that may be counter-productive to keeping the knee healthy. An example of this

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TREATING THE ATHLETE is avoiding running and advanced plyos before the first on-snow camp. Many successful ski racers with a history of knee injury have stopped stressful joint loading exercises off-snow because it interferes with their skiing quality. This is where creative programs come into play. During the rehabilitation process, strength, power, speed, and quickness training is developed specifically to meet the demands of their first on-snow experience. After this time, a more intense three to four week off-snow training program must be implemented to prepare for the next, more intense on-snow camp. This cycle continues until competition. The idea is to blend sport-readiness with an awareness of what the knee is capable of at any given moment. For example, full strength is required for aggressive gate training and competition, but it is not necessary to ski or to strength-train like a skier. Therefore, our progression aims to get the athlete to ski again by focusing on ski-specific movement patterns while staying away from unnecessary loading. I will work hard to get them back on the slope even though they will not be allowed to ski at

full strength. Then I will continue to increase strength gains so that, even while they are working on their ski movements, they are getting ready for the intense training and competition to come. My reasoning is that an elite athlete should get back to his or her sport as soon as feasible. In my sport this runs counter to most physicians’ time frame

and build confidence. As Jim Taylor, PhD, notes in his book, Psychological Approaches to Sports Injury Rehabilitation, “Fear of re-injury is often a consequence of the time and distance that injured athletes experience during rehabilitation. This separation can create a lack of physical and psychological connectedness with their sport.”

The idea is to blend sport-readiness with an awareness of what the knee is capable of. For example, full strength is required for aggressive gate training and competition, but it is not necessary to ski. of keeping skiers off-snow for five months or longer, but I believe lowto medium-intensity skiing and snowboarding requires very little strength and instead depends on special skills. Multiple machines and exercises mimic these sports, but they can never duplicate the unique demands. For skiing and snowboarding, as for any sport, it’s not a matter of getting back to competition sooner, but giving the athlete a longer opportunity to train the body

93% Agree!

Finally, I always keep in mind the ultimate goal: to make the individual a better ski racing athlete, with the potential to become a better ski racer. As a rehabilitation and performance specialist, that is all I can hope for. The rest is up to the athlete, coach, and opportunity. It is easy to follow a standard rehab protocol and get an athlete back to their sport. But it takes a more complex approach to make an individual a better athlete through their rehab process. ■

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OPTIMUM PERFORMANCE

If you haven’t thought much about endurance training lately, you’re behind the curve. This author dissects the research and provides insight into training for stamina, in any sport.

BY DR. GUY THIBAULT

any myths and misconceptions surround endurance training. Popular magazines provide advice that is not always backed by science. And coaches who have “always done it” a certain way may not keep up with the latest research. Anyone who trains athletes needing endurance does them a disservice by not knowing the latest research. In this article, I’ll explore three important topics in endurance training that are often misunderstood.

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LACTIC ACID When an athlete fatigues, lactic acid is often blamed. For years, we have told athletes the reason they can’t push anymore is that lactic acid has built up in their muscles. But this is false, and there is much evidence disproving it. Let’s start with a fact: at high intensity, muscles produce lactic acid, which

enters the blood in the form of a salt called lactate. From this truth, many have reasoned that the more lactic acid accumulates, the more the muscle fatigues. However, if we examine the way energy is produced in the muscle during efforts of varying intensities, we find that lactate is not as detrimental as once thought.

Guy Thibault, PhD, is an Associate Professor in the Kinesiology Department at the University of Montreal and a scientific advisor to the Canadian Cycling Association and the government of Quebec in Canada. His work, published mainly for French-speaking audiences, is dedicated to the interpretation of scientific knowledge for coaches, particularly those involved in individual sports. He can be reached at: guy.thibault@mels.gouv.qc.ca. T&C APRIL 2005

OPTIMUM PERFORMANCE The most convincing evidence for this conclusion is that it’s possible to observe muscle fatigue while the lactic acid concentration in the muscle remains low. Conversely, there can be an absence of fatigue when the lactic acid concentration in the muscle is high. For example, at the end of a demanding bike ride of several hours in the mountains, the athlete’s fatigue level is quite high, but his or her blood lactate concentration is not much higher than in a resting state. Another example is found in people who suffer from McArdle’s Disease, which makes them incapable of producing (and thus accumulating) lactic acid. These individuals are very prone to suffering from muscular fatigue, even though there is no lactic acid accumulating in their muscles. Now, let’s look at the opposite scenario. If an athlete performs an exhausting isometric effort with the quadriceps (for example, one study had athletes perform a chair exercise, with their backs lean-

about 18 mmol/l at the end of a 400meter race. But, for an elite sprinter, it rises to 23 mmol/l. The extra lactic acid produced by the elite runner supplies his muscles with a greater amount of anaerobic energy, which means a better performance. Thus, in short efforts (under 10 minutes), higher blood lactate concentration helps to make elite runners elite. It is wrong to believe that athletes training in anaerobic events learn to “tolerate” more lactic acid. Instead, they learn how to produce more, which means they develop a greater supply of energy. Related to the lactic acid myth is the anaerobic threshold misconception. It says that among the vast range of exercise intensities, there is a threshold at which you start producing lactic acid at a much higher rate and cannot increase exercise intensity anymore. This seems to make sense: During a prolonged high-intensity run, you sometimes feel

The take-home message is this: There is no reason to consider lactic acid build-up or anaerobic threshold when designing your strength and endurance programs ... They are simply not responsible for all the ills they are blamed for. ing against a wall), fatigue will tend to reduce strength temporarily. The athlete gets to the point where he or she can’t continue the exercise and needs to rest. Two minutes after completion of the exercise, fatigue in the muscle is gone, and the athlete can once again produce his or her initial force. However, during the recuperation period, the degree of acidity in the muscles lowers to normal rather slowly. At the two-minute mark, the degree of acidity remains very high. Thus, it is difficult to embrace the idea that an increase in lactic acid in the muscle causes fatigue, since a high degree of acidity without fatigue can be observed. An athlete’s overall level of fatigue depends on a mixture of causes, which vary with different types of effort. Lactic acid or lactate is not the sole cause, nor even one of the major causes of muscular fatigue. In fact, lactic acid build-up may be a positive. For an average sprinter, blood lactate concentration, which is about 1 mmol/l in a resting state, increases to 26

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that it would be very difficult to increase your speed by even the smallest amount. In addition, popular fitness magazines frequently cite anaerobic threshold as if its existence is generally agreed upon. However, current scientific knowledge refutes the anaerobic threshold theory. Studies have found that there is no power threshold below or above which the muscle does not produce lactate. Muscles constantly produce lactate, from the lowest work level to the highest. During a ramp test, in which an athlete must exercise at an intensity that keeps increasing until exhaustion, blood lactate concentration never appears as a threshold. In fact, a curve comparing intensity level to lactate concentration shows no deflection. The take-home message is this: There is no reason to consider lactic acid build-up or anaerobic threshold when designing your strength and endurance programs. Lactic acid and lactate—the scapegoats for the pain athletes expe-

rience—are not responsible for all the ills they are blamed for. They are not the cause of fatigue, cramps, or soreness. The anaerobic threshold is just as meaningless, and its importance has been vastly overstated. INTERVAL TRAINING MODEL Interval training is frequently chosen over continuous training because it enables an athlete to perform a greater amount of work at elevated intensity. And that is the key to boosting important physiological performance factors, such as anaerobic capacity, maximal aerobic power (MAP or power output when VO2max is reached), and endurance capability. One key to effective interval training is planning the correct amount of work at the correct intensity. However, no model for determining the ideal duration, frequency, and intervals for this type of training existed. In response, I designed one that relates the elements of an infinite number of interval training sessions, all of which are of the same level of difficulty. In fact, they are all very difficult, which means after doing any of these workouts, an athlete needs one or two days of easy training to recover before taking on another session. My interval training model is represented by a graph (see page 28). Each of the six curves corresponds to a relative intensity, from 85 to 110 percent of MAP in five-percent increments. The duration of each work interval is represented on the x-axis, and the number of repetitions on the y-axis. Each point on the curves of the graph represents an interval training session. The squares represent sessions in which work intervals are multiples of 30 seconds. The varying colors on the chart indicate the number of sets that should be used based on the number of repetitions chosen. The box in the upper righthand corner provides the duration of active recovery between work intervals and between sets. It is assumed that recovery occurs at around 50 percent of MAP, a relatively low intensity. For example, the session represented by point A on the graph consists of four sets of seven to eight repetitions (for a total of 30), each consisting of 1:30 minutes of work at 85 percent of MAP. One minute of active recovery is allowed between repetitions and three minutes between sets. The session represented by point B on the graph consists of one ATHLETICBID.COM

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OPTIMUM PERFORMANCE set of four repetitions, each consisting of six minutes of work at 85 percent of MAP, this time with five minutes of active recovery between repetitions. The session represented by point C on the graph consists of two sets of five repetitions (for a total of 10), with each consisting of 1:30 minutes of work intervals at 100 percent of MAP. Three minutes of active recovery is allowed between repetitions and 10 minutes between sets. Coaches and athletes can also use this model to plan interval training sessions

that are not as difficult. A session in which an athlete completes less than the number of repetitions called for by the model has a level of difficulty below the â&#x20AC;&#x153;maximumâ&#x20AC;? level. For example, completing only five work intervals instead of 10 as prescribed by the model corresponds to a 50 percent level of difficulty. The beauty of the model is that it helps coaches plan sessions and develop training programs for any sport in which anaerobic capacity, MAP, and endurance capability are performance factors. Feedback from coaches and ath-

letes who use the model indicates that it has useful pedagogical and practical applications in organizing sessions and developing long-term training plans. It may also lead coaches to consider unexplored forms of interval training, thus enabling them to develop innovative workouts. Athletes performing one to three interval training sessions every week based on this model improve their MAP by a margin almost impossible to achieve with a regular training program. I have often seen MAP improvements of more

INTERVAL TRAINING MODEL A

Recovery times in minutes between: D

Repetitions

reps

sets

4 sets

3 sets

2 sets

1 set

â&#x20AC;&#x201D;

110%

105%

100%

95%

90%

85%

Duration of Each Bout of Effort (in Minutes:Seconds) This graph enables coaches to set interval training sessions suitable for the development of anaerobic capacity (105 or 110% MAP), VO2 max or Maximal Aerobic Power (95, 100, or 105% MAP), or aerobic endurance (85 or 90% MAP), with the appropriate duration and number of bouts of effort. For example, the session represented

T&C APRIL 2005

at square C consists of 10 repetitions each lasting 1:30 minutes at 100 percent of maximal aerobic power. As indicated in the white box, the 10 repetitions should be broken down into two sets (since it is in the yellow area), and there should be three minutes of active recovery between repetitions and 10 minutes between sets.

ATHLETICBID.COM

OPTIMUM PERFORMANCE than two watts per hard interval training session. It truly takes the guesswork out of planning interval training. To use this model, you must first answer some questions about your training goals. For instance, what is the physical quality you want to improve? If it is anaerobic capacity, then target intensity should be 105 or 110 percent of MAP. If you want to train MAP, then the target intensity should be 95 or 100 or 105 percent of MAP. For endurance, target intensity should be 85, 90, or 95 percent of MAP. Also, do you want to put the emphasis on quantity or quality? If the answer is quantity, choose a session with more than 20 repetitions. If the answer is quality, choose a session with less than 10 repetitions. Let’s say I want to improve MAP in “quantity” at a 75-percent difficulty level. Therefore I’ll train at 95 percent MAP (100 or 105 would also be okay), with each session consisting of 24 repetitions of one minute. Using three sets at a 100-percent difficulty level, I would do eight repetitions with two minutes of active rest between repetitions and five minutes between sets (see point D on the graph). But instead of doing all 24 repetitions, I’ll do only 75 percent of the 24, or 18 repetitions. That would translate into six reps in each set. If I have a device that provides feedback on the actual intensity at which I exercise (such as a CompuTrainer), I can set the intensity if I know my MAP, which can be assessed with a progressive maximal test. If I do not have such a device, I have to pace myself as if I’d be doing 24 exhaustive repetitions even though I’m stopping at 18. In the latter case, even if I’m not exactly at the targeted intensity (95 percent MAP), I should be close enough to achieve my goal, in this case increasing MAP.

and PowerLung. The apparatus resembles a pipe with a small valve, which is placed in the mouth. While inhaling (inspiring), the athlete must create enough negative pressure to overcome a threshold load. About 30 repetitions are recommended, either all at once or in series of five to 10 breaths with a few seconds of rest in between. Obviously, the difficulty depends on the choice of resistance, which can be modified on most units. The manufacturers claim that positive performance results appear after

about six weeks of training. However, in general, two or three sessions are enough for the athlete to find intense aerobic exercise less constraining. In one valuable study, 14 elite female rowers participated in a series of tests before and after an 11-week daily training program for the inspiratory muscles. Seven of the participants performed 30 repetitions each day against a resistance that corresponded to 50 percent of their maximum inspiratory pressure. During this time, the other seven participants performed 60 repetitions against a

LUNG POWER Exercise physiologists used to believe that it was not possible to improve performance through training the respiratory muscles. But now, a technique to strength train respiratory muscles (the diaphragm and intercostals) has been developed, and it shows great promise. The principle is that by forcing the respiratory muscles to overcome mechanical resistance, they can be trained to work at a higher stamina. There are already products on the market for this—I have used POWERbreathe Circle No. 118 ATHLETICBID.COM

T&C APRIL 2005

OPTIMUM PERFORMANCE

TRAINING THE LUNGS A study of 14 elite female rowers showed the positive effects of a training program for respiratory muscles. The rowers were dived into two groups— one that trained heavily with respiratory trainers (the experimental group) and one that trained lightly (the control group). Here are the results: Experimental group

Control group

+45.3%

+5.3%

Virtual distance traveled in maximal test of six minutes

+3.5%

+1.6%

Time to perform 5,000-meter test

-3.1%

-0.9%

-59.8%

-3.6%

Variable Strength of inspiratory muscles

Fatigue index of inspiratory muscles

resistance too weak to significantly affect the inspiratory muscles (only 15 percent of their maximum inspiratory pressure). At the end of the 11 weeks, the two groups were tested on an indoor rowing machine: one allout six-minute test and one simulated 5,000-meter race. It was found that the experimental group improved its performance in the 5,000-meter race by an average of 36 seconds (a decrease of 3.1 percent), while the control group improved only by 11 seconds (0.9 percent). Analysis of the results delivered other interesting data, in particular, less fatigue of the inspiratory muscles at the end of the all-out test in the experimental group. (See “Training the Lungs,” at left.) A thorough review of all available research recently done by Alison McConnell, PhD, and Lee Romer, PhD, of Brunel University (Middlesex, England) backed up the validity of this study. After a critical analysis of all the available data, they concluded that this training technique was effective, especially in tests lasting between six and 60 minutes. Some data suggests this type of training

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OPTIMUM PERFORMANCE also reduces the time needed to recover between sprints, which is good news for athletes and coaches in many sports. One question remains: Should the expiratory muscles be trained as well as the inspiratory muscles? Obviously, different muscles are used to inhale and exhale. Most of the equipment on the market provides resistance while air enters the lungs, while the expiratory pathway is left alone. The belief is that expiration is passive during exercise of low and average intensity. Therefore, there would be no value in strengthening the expiratory muscles. This is also the opinion of McConnell and Romer. However, I feel the training of expiratory muscles should be examined further. One product (PowerLung) provides resistance during both inspiration and expiration, and I asked athletes and coaches who regularly use it for their opinions. They all prefer to mix exercises for both expiration and inspiration instead of just the latter. Gregory Wells, PhD, in the Department of Lung Biology at the Hospital for Sick Children in Toronto, is presently

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doing studies with elite swimmers and cyclists. So far, his studies show that the work performed by expiratory muscles increases proportionally to exercise intensity and can become very intense in certain circumstances. In a series of papers (submitted for publication), he concludes that elite athletes should train all respiratory muscles, both agonists and antagonists, just as they would for any other muscle groups.

training protocol if you want to try it yourself: Five days a week, twice a day, do three sets of 10 repetitions, with one minute of inactive rest between sets. Set the inspiratory and the expiratory restriction to a level that will make it difficult, but possible, to complete all three sets, inhaling and exhaling. Do not try for an elevated rhythm, but exert a maximal force at each repetition, so that the valve will be set open.

The research concluded that training respiratory muscles was effective, especially in tests lasting between six and 60 minutes. Some data suggests this type of training also reduces the time needed to recover between sprints. Why is this training successful? It is quite possible that the ergogenic effect of respiratory muscle strength training can be explained through: 1) decreased respiratory muscle fatigue, 2) increased blood flow to the active muscles due to a lowered blood volume needed by the respiratory muscles, and 3) a perceived decrease in respiratory effort. Here is a sample respiratory muscle-

Some of the advice presented in this article may surprise you, as it contradicts long-held beliefs in endurance training. But by keeping our eyes open to the latest information and taking notice of new research, we can best help athletes improve their performance. Try the training suggestions I have provided, and I believe the results will speak for themselves. â&#x2013;

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O FFI C I A L SP O RT S M E D I C I N E SU P P LI E R

LEADERSHIP

SameTeam

At Southwestern University, Athletic Trainer Miguel Benavides makes sure to meet with Athletic Director Glada Munt on a regular basis. CHRIS CARSON

It’s an age-old problem: how to get along with your boss. In the world of athletics, the key is communication, along with offering respect and following their vision. BY KENNY BERKOWITZ

efore 1992, NCAA Division III Southwestern University didn’t have a full-time athletic trainer. That’s when the school hired Miguel Benavides, and since then, its program has grown to include a new athletic training facility, a certified education curriculum, and a staff of four athletic trainers providing coverage for 14 varsity teams. “Looking back, I realize it was a huge job,” says Benavides, MEd, LAT, ATC, who is now Director of the Athletic Training Education Program. “I had to build a program from square one, providing services to athletes, meeting ATHLETICBID.COM

with coaches, educating administrators about the profession, and developing a relationship with everyone around me. To do that, I had to learn a lot about working with people.” And most of all, he needed to learn how to work with his athletic director. “It takes time to build that relationship,” he says. “I learned that I needed to communicate more and understand where my administrator was coming from. Sometimes, I learned the hard way.” In this article, Benavides and others offer their wisdom on how to get along with your boss. The keys, they say, are to understand your athletic director’s vision, build trust, and communicate

well. From there, you can more effectively make requests for your program and get involved in university-wide initiatives. KNOW THE VISION The first step to building a relationship with any type of supervisor is to know their goals and big-picture ideas. What are the department’s highest priorities? What are its goals for the future? How does athletic training fit into that picture? The better you understand your athletic Kenny Berkowitz is an Assistant Editor at Training & Conditioning. He can be reached at: kb@MomentumMedia.com. T&C APRIL 2006

LEADERSHIP director’s vision, the better equipped you’ll be to work with him or her. “If you’re new to the program, find a way to sit down with your immediate supervisor,” says Josephine Lee, MS, LAT, ATC, Assistant Director of Sports Medicine at Georgia Tech. “Ask him or her about the issues the department has faced in the past, and find out how he or she expects you to represent the program. By listening to

not going to build an effective, cohesive relationship. “Once you get that clarity,” continues Vazquez, “you’ll know how to integrate your program into your administrator’s broader vision for the athletic department.” Currently working with NCCU’s fourth athletic director in 12 years, Vazquez also suggests gauging your administrator’s understanding of athletic

“The idea is to develop a rapport with your administrator by talking about how your program’s goals can fit into and reinforce the institution’s overall goals ... You need to keep fighting for the institution as a whole.” administrators talk about their vision, you’ll gain a much clearer sense of your role in the department.” “Regardless of how much experience you have, you need to keep an open mind and follow the lead of your administration,” agrees Lori Vazquez, MS, LAT, ATC, EMT-1, Head Athletic Trainer at North Carolina Central University. “Make sure you understand the vision for the department, because if you find yourself fighting what your athletic director is trying to do, you’re

training: Do they have a clear picture of the profession? Do they have a vision for your program? How well do they understand your position? “Find out their perspectives on athletic training and how they see athletic training working within the realm of athletics,” she says. If you get the sense that they lack a full understanding of what you do, take the time to educate them. “Administrators can easily see what you do at an event, but they may not be as

clear about the rest of your responsibilities,” says Vazquez. “As much as you can, give your athletic director a fuller sense of what you do on a dayin, day-out basis. Anything that makes them more aware of your job responsibilities will help them understand that you’re an integral part of the athletic program. In turn, by establishing that open communication, you’ll understand more about what’s truly important to them.” For example, consider inviting your boss to attend a meeting with your athletic training staff. “Once or twice a year, I invite my administrator to our staff meeting,” says Benavides. “It helps them see some of the details of running our program that they otherwise wouldn’t think about. “The idea is to develop a rapport with your administrator by talking about how your program’s goals can fit into and reinforce the institution’s overall goals,” he continues. “You need to keep fighting for the institution as a whole.” BUILD TRUST Once you’ve begun to understand your athletic director’s goals, show that you deserve his or her trust. This can be accomplished by being a professional in everything you do.

PAINT A PICTURE

fter conducting a survey of NCAA Division I athletic directors about their attitudes toward athletic training, Josephine Lee believes that one of the keys to working well with administrators is to create a detailed, accurate picture of the profession. “Too often, administrators see our jobs as being more reactive than proactive,” says Lee, MS, LAT, ATC, Assistant Director of Sports Medicine at Georgia Tech. “They look at us as the clean-up crew when an athlete is injured. We need to change that perception of our profession, and one way to do that is by increasing our visibility with administrators.” In talking with your supervisors, she says, focus on your role in injury prevention and risk management. For example, take the lead in developing policies on health issues. Educate

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coaches about emergency plans, and take responsibility for coordinating procedures. At year’s end, provide a summary of all you’ve done for the department. And in everything you do, learn how to talk about your successes. “As athletic trainers, it’s very difficult for us to quantify our effectiveness,” says Lee. “But it’s not impossible. Use student-athlete exit interviews and coaches’ surveys. Show the ways you’ve improved the services you provide. Use budget reports to point out how you’ve saved money for the department. Talk about the work you do on committees. All those things are going to help. “We can’t let athletic directors continue to see us as being in our own little world,” she continues. “We need to constantly communicate about what we’re really doing.”

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LEADERSHIP “Building trust is like having a bank account,” says Jim Bazluki, MEd, LAT, ATC, Head Athletic Trainer at Cary (N.C.) High School. “You need to keep making deposits before you can start withdrawing anything. Every time you make a good decision, it adds to the trust that people have in you. And the more times you’re able to make the right decision, the more your credibility adds up. So later on, when you ask for help, your administrator is more likely to say,

down for a face-to-face conversation,” says Benavides. “Acknowledge past differences and admit your mistakes. Apologize and talk about the ways you plan to improve. That’s the best way to get somebody to listen to you. But you have to reach the point where you can say that honestly, because if you can’t, you’re wasting everyone’s time.” Another way to earn your athletic director’s trust is to be respectful of their time. For example, whenever you have

Another way to earn your athletic director’s trust is to be respectful of their time. For example, whenever you have a meeting with them, think about what you’d like to say in advance … “I use an executive summary, where I collect all my data and condense it into a one-page statement.” ‘You dealt with all these things appropriately, so I’ll do everything I can.’” For Bazluki, building that trust means clearly communicating his coverage schedule to coaches and administrators ahead of time, maintaining his paperwork in good order, and always keeping his athletic director well informed. “I don’t hide anything from my administrators, because I want them to know what I’m doing,” he says. “I don’t think there’s such a thing as too much information.” At Southwestern, Benavides builds trust by always keeping an eye on his program’s bottom line. “Keep tabs on your expenses,” he says. “That way, when your administrators have to defend their budget, they’ll be able to accurately represent your program. The more information you can give them, the easier it will be for them to fight on your behalf.” For Benavides, acting professionally also means developing a rapport through responsiveness, respect, and diplomacy. “The more professional you are in your interactions with your administrator, the better off you’ll be in the long run,” he says. “As athletic trainers, we all know that the athletic training room can sometimes be a pressure cooker. You have to learn to be diplomatic, use tact, and keep your cool.” If you do lose your temper, rebuild that sense of trust with an in-person apology. “When things go wrong between you and your administrator, you have to sit 36

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a meeting with them, think about what you’d like to say in advance. “In order to be respectful, you have to be prepared when you meet,” says Benavides. “I use an executive summary, where I collect all my data and condense it into a one-page statement. I make my statements concise and brief, and if my administrator wants to see more information, I’m prepared to provide supporting documents.” For example, before Benavides met with his academic provost to talk about an annual report, he created an executive summary with notes, talking points, and a set of issues that needed to be discussed. “I had a lot of things to go over, so I gave a quick introduction to the topics and presented my ideas,” says Benavides. “I only had an hour to meet with him, so I kept my presentation to the point. “Your administrator may not have time to read a whole report, so it’s up to you to summarize it for them,” he continues. “That shows you’re being respectful of their time, and they’re going to appreciate that.” CONSTANT COMMUNICATION A key aspect of maintaining mutual trust is to create effective lines of communication. This entails responding promptly to e-mails, telephone messages, and in-person requests. “Make yourself available and easy to reach,” says Benavides. “Stay in touch with your administrators, even if they’re

busy and getting in to see them is really difficult. There should be a continuous dialogue between you and your administrators about your program, its needs, and how you can better provide services to your students.” It’s also a good idea to find out exactly how your supervisor likes to receive information. “Just flat-out ask them, ‘How would you like me to communicate with you? Would you like me to come in once a day? Once a week? Send you regular e-mails, or only let you know when there’s a problem brewing?’” says Benavides. “Establish a communication style that will work for your particular boss, then do everything you can to help them communicate with you.” For Terry Noonan, MS, LAT, ATC, Head Athletic Trainer and Director of Sports Medicine at Oklahoma State University, being proactive is the key to communicating effectively with administrators. “You can’t wait for them to come to you,” he says. “You need to go on rounds every day, making sure you talk with the administrator who’s in charge of your area. Whenever you have a chance during the course of your day, stop in to see them and let them know what’s going on. “Keep it casual,” continues Noonan. “Talk about how practices are going and how the athletes are doing. Whatever you do, make sure you’re not always talking to them about problems. In our profession, any time you go to talk to a coach, they’re liable to think you’ve got bad news. If you create that reputation, it’s going to be much harder to build relationships.” “Remember that many administrators were coaches at some point in their careers,” adds Lee. “They may think of athletic trainers as the bearers of bad news. So it’s not enough for them to see you only when there’s a problem with an athlete or a coach. They need to see you working proactively.” At the high school level, Bazluki follows the same strategy. “I make a point to talk to my athletic director at least once a day, just stopping by the office to ask, ‘How is everything going? Have there been any changes?’” he says. “That way, if an issue comes up, we have a brief moment to talk about it.” To keep his informal contacts relaxed, Noonan sets time aside when his supervisor comes to exercise in the athletic training room. It’s not the place for lengthy conversations about ATHLETICBID.COM

policy, but three times each week it’s the perfect setting for building their relationship by working out together. And when staff members talk about aches and pains, Noonan invites them to the athletic training room, offering hot packs, exercises, or a little muscle stimulation. It’s an easy way for him to simultaneously demonstrate his program and deepen his relationships with colleagues. “For people who don’t necessarily understand what you do, a little treatment can go a long way,” says Noonan. “It’s another form of communication. We have a secretary who’s had a stiff neck, so we brought her in, gave her a little treatment, and loosened her up. It was basic stuff, the kind of treatment we do with athletes every day, but now she thinks we’re the greatest thing since sliced bread. When you put your hands on people, you show them that you care, and that’s worth a million bucks.” Communicating with your administrators also means helping them keep up on sports-medicine trends. “It’s important to teach your administrators about pertinent issues, especially when they’re not athletic trainers or healthcare providers,” says Benavides. “If they don’t have the right information, they can’t effectively represent your athletic training program to coaches, upper-level administration, or the public.”

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MAKING REQUESTS Once you and your administrator have established clear, open communication, and you’ve created a track record of trustworthiness, you’ve built the foundation you need to effectively advocate for your program. However, that doesn’t mean you should take the process of making requests lightly. It should be handled with as much professionalism as possible. Before purchasing equipment for his athletic training room, Bazluki puts together a formal written request and consults with his administrator. “In the proposal, I’ll emphasize how the upUntitled-4 1 grade will help us provide better service,” he says. “For example, when I proposed getting some new coolers, I explained that we didn’t have access to water on all of our fields, and that instead of carrying four 10-gallon coolers, it would be more efficient to pull one 40-gallon cooler behind the golf cart. That way, I wasn’t spending my practices filling up bottles of water, Circle No. 125 ATHLETICBID.COM

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LEADERSHIP which gave me more time to work with injured athletes. “Another time, we bought two defibrillators for athletics,” continues Bazluki. “We wanted to have them here as an investment—for our athletes, but also for the spectators in the stands and

within your conference. That way, you can say, ‘This is what we need to compete at this level.’ Have it bound to show that you put time into it, and make it as businesslike as you can, with a cover page, charts, and anything else to back up your argument.

For Vazquez, working well with administrators has gotten her appointments on other committees on campus, which has made her work more fulfilling. the referees who are running up and down the field. In our proposal, we clearly talked about how the expense was going to benefit everyone.” An effective, convincing proposal also needs to look well-polished and carefully thought out. “Don’t just go to your administrator cold turkey,” says Noonan. “First, do research to see what’s happening in comparable areas

“Keep thinking about the bigger picture,” continues Noonan. “If you’re going to ask for a big-ticket item, talk to your business manager first. They’ll often help you find a way to get it done. So when your athletic director says, ‘I don’t know if this will fit in,’ you can say, ‘Well, I’ve already talked to our business people, and this is the information they’ve given me.’”

TALKING MONEY

ost athletic trainers want more money in their budgets. Working well with administrators in development can often help. Miguel Benavides, MEd, LAT, ATC, Director of the Athletic Training Education Program at Southwestern University, recommends initiating that relationship with a single grant. “Find one grant that you want to apply for, and ask for help from people in development,” says Benavides, who recommends seeking opportunities from the NATA, state organizations, and the federal government. “They’re the experts, so they should be able to help you. Then, once you establish that relationship, you can continue to build on it. Before long, they’ll be watching out for you, trying to find other grants that will help your program.” Building on that first grant, Benavides has worked toward more ambitious goals, taking a proactive role in fundraising. Currently, Southwestern’s development folks are researching a grant from the federal government to improve diversity on college campuses. It’s a substantial grant, and if the university qualifies, it could provide scholarships and financial aid to bring more minority students into the athletic training program and the profession. “One of my institution’s goals is to increase diversity,” says Benavides. “If I can accomplish that within my own program, then I’m furthering the school’s mission, and my administrator is going to appreciate that. Anything I can do to meet the goals of the university is a big plus for all of us.”

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In these tough economic times, some of your requests won’t be granted. But that’s no reason to give up, says Vazquez, whose additional research once turned an unsuccessful first bid into a successful second proposal for additional staff. “If you get a no, don’t get defensive,” she says. “You need to be gracious, humble, and open-minded. Before you try again, you may need to learn more about your role in the department, create a new strategy for persuading your administrator, and find the right time to make your approach. Sometimes it takes more than one try to show administrators exactly why your request should be granted.” Above all, says Benavides, when presenting a proposal, the most effective arguments always place your students’ needs at the center. “When you tell administrators that you want to make your job easier, they won’t listen,” he says. “But when you tell them you want to provide better care to your studentathletes, then people’s ears perk up. When you put it in those terms, administrators listen.” THE BIG PICTURE The best part about working well with your supervisor is that it can help expand your horizons beyond your athletic training department. For Vazquez, working well with administrators has gotten her appointments on other committees on campus, which has made her work more fulfilling. “As an athletic trainer, being part of a committee gives you greater insight into what other people are doing,” says Vazquez, who is also a member of the NATA’s Ethnic Diversity Advisory Committee. “At the same time, you provide a voice for your student-athletes, which is one of the most important responsibilities we have as athletic trainers.” For Vazquez, sitting on committees and working toward larger goals is part of why she became an athletic trainer. “That’s the reason I got into this profession in the first place, because I wanted to help others,” she says. “That’s why I have an open door, return phone calls promptly, and always want people to see me as the happy, smiling face who’s there to help. People can depend on me to get the job done, and that’s how I build my relationships. Ultimately, that helps create a better work environment for everyone in this program.” ■ ATHLETICBID.COM

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After 29 surgeries, 15 on his left knee alone, retired NFL player Mark Schlereth has finally found relief. MARK SCHLERETH Pro Football’s King of Pain and ESPN Personality/Sport Analyst

“For twelve seasons I battled in the trenches for both the Washington Redskins and the Denver Broncos. Playing in the NFL afforded me the opportunity to live out my childhood dreams! As a veteran starter on the offensive line, I stood next to some of the best players in NFL history. I helped my teams win three World Championships, and was elected to represent my team twice in the Pro Bowl. Having the courage to live out your dreams takes great sacrifice and most assuredly comes with a price!

When the pundits look back at my career it’s not the Super Bowls or Pro Bowls that will define me. What will forever define my career are the twenty-nine surgical procedures that I endured to make my dreams become a reality, earning me the moniker pro football’s ‘King of Pain’. I’m sure you can imagine that after twenty-nine operations, fifteen on my left knee alone, my life was filled with pain and anguish. Lining up on Sunday forced

me to ingest anti-inflammatory pills as though they were Pez® candies. After twelve seasons of abuse, both internally and externally, it was time to limp away from the game I loved. I made a commitment during my retirement ceremony in March of 2001 that I was going to take care of my body. I was looking forward to living free of the daily pain associated with life in the NFL. I went cold turkey on the prescription medications that had become a part of my daily routine. Through a strict starvation diet I dropped from 290 lbs. to 240 lbs. in a matter of a few months. The funny thing is I didn’t feel any better. Truth be told, I often felt worse. For the last five years, I’ve maintained my weight but have battled vicious cycles of debilitating knee and back pain that have

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NUTRITION

PizzaParty! High school athletes are a busy, energetic bunch. Getting them to focus on good nutrition takes just the right approach. BY LESLIE BONCI hen your high school athletes go through the cafeteria line or stop at their favorite fast food joint, are they thinking about how well their food choices are going to fuel their bodies? If they’re like the high school athletes who recently responded to a survey I helped to develop, the answer may disappoint you. In 2005, the Joint Commission on Sports Medicine (with members from the NATA, NCAA, and American College of Sports Medicine) developed a survey to assess the eating habits and attitudes of high school athletes. In a pilot study last summer and fall, the survey was given to about 500 high school athletes in three states. The results show plenty of room for improvement. While 64 percent of the respondents said they “sometimes” choose foods to improve energy levels or performance, only 22 percent said they do so “often.” And about one in three said they didn’t know whether the foods they ate affected their practices or games. As an athletic trainer or strength coach, you know that few things do affect an athlete’s health and performance as much as nutrition. But when you’re talking to a population of young, busy

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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. T&C APRIL 2006

NUTRITION teenagers who take their health and energy for granted, how can you get that message across? In my work with high school athletes, I focus on communicating simple messages about the most important aspects of performance nutrition. I follow up by getting coaches, parents, and school personnel on board in a team effort to help athletes eat better. TEENS & NUTRITION The high school years are a critical time for athletes to pay attention to what they eat. Along with placing demands on their bodies for their sports, teenagers are still growing, so their energy needs are higher than those of adults. And theyâ&#x20AC;&#x2122;re in the process of developing eating habits that theyâ&#x20AC;&#x2122;ll carry with them through their college years and beyond. Most high school athletes do not shop or cook for themselves, so their meal choices at home are influenced by whoever makes the grocery list and does the cooking. The teenage years also are filled with physical changes which can exacerbate body image issues and influence food choices.

With all of these challenges, how do you teach high school athletes the importance of sports nutrition? I start by focusing on a few simple aspects: when to eat, what to eat, and how much to eat for optimal performance. Although we know that fuel timing in relation to exercise is critical, a lot of high school athletes eat lunch at 10:30 a.m. and if practice is not until 3 p.m., they are hungry and inadequately fueled to get through practice without sacrificing strength, speed, and stamina. Therefore, itâ&#x20AC;&#x2122;s key to remind athletes that they need to eat throughout the day, come to practice fully fueled, and replenish depleted fuel stores afterward. To fuel up before a game or practice, athletes should eat or drink something with carbohydrate one hour before practiceâ&#x20AC;&#x201D;a sports drink, a granola bar, two handfuls of trail mix, or a handful of pretzels and a small banana. Also, remind athletes that eating something within 15 minutes after a practice or game will hasten recovery. Next, to help athletes ensure they are eating enough calories to fuel their exercise, I encourage them to focus on their

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bodiesâ&#x20AC;&#x2122; hunger and fullness cues. On a scale of 1 to 10, with 1 being â&#x20AC;&#x153;absolutely starvingâ&#x20AC;? and 10 being â&#x20AC;&#x153;absolutely stuffed,â&#x20AC;? I recommend leaving the table at a 5â&#x20AC;&#x201D;they should be satisfied, but should also feel they could eat a little more. I also encourage them to pay attention to their energy levels throughout the day to be sure they are eating enough overall calories. OPPORTUNITIES TO EDUCATE Formal team meetings offer a chance to provide nutrition education to many athletes at once. I suggest you try to give nutrition presentations to athletes who are not in season so they can prepare for the upcoming season. In the fall, talk to winter and spring athletes, and in the spring, talk to fall athletes. If you have only one to two times a year to get your athletes together to talk fuel: â&#x20AC;˘ Provide an eating checklist with before and after practice options. Make sure it contains tips on what, when, and how much to eat. â&#x20AC;˘ Discuss hydration. Remind athletes that it takes 60 minutes for one liter

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NUTRITION of fluid to leave the gut, so ask them to drink something during the last period of the day. If necessary, offer to talk with teachers about allowing water bottles in class. • Talk about supplements. First and foremost, emphasize that supplements are not a replacement for nutritious food. Also remind athletes that since many dietary supplements undergo no FDA approval, there is no way to be sure what they contain or what they really will do—unlike healthy food and proper hydration, which we know will always boost performance. • Caution athletes against allowing peer pressure to dictate their food choices. A young female athlete may severely restrict her intake at lunch because her friends don’t eat much, even though she has a three-hour practice after school. A male athlete who sees his peers gaining muscle faster than he is may start looking for shakes and supplements to bulk him up. These teens need to be reminded that healthy choices are not always made by following the crowd. One good idea is to ask an attentiongrabbing presenter to address nutrition at this meeting. In our survey, athletes said a presentation by a famous athlete would be more effective than any other way of getting information to them, and they said a presentation by a sports physician would also be good. Try asking a local collegiate athlete or even a successful local recreational athlete to address your teams. Between formal nutrition presentations, anytime you have contact with athletes can serve as a quick opportunity to do some nutrition education. While you’re taping an athlete or handing out ice, ask: • When was the last time you ate today? • When was the last time you had something to drink? • How soon do you usually eat after practice? • What do you have in your bag to eat after practice? Consider using other media to get the message across. Asked what would be the most effective medium for communicating nutrition information to their age group, many athletes in our survey chose the Internet. If your high school has a Web site, consider adding a sports nutrition page where you post tip sheets, checklists, and links to other sports nutrition sites. ATHLETICBID.COM

TEAM EFFORT Athletes aren’t the only ones you need to reach, however. High school athletes’ eating habits are heavily influenced by their families, coaches, and peers. In fact, when the athletes in our survey were asked where they turned for advice about supplements, coaches were far and away the most popular response at 21.6 percent—nearly twice the percentage that said they asked an athletic trainer, strength coach, doctor, or dietitian. Therefore, it’s important to include coaches in the educational process. Remind them that the goal is to have optimally fueled athletes at practices, not just games. Encourage them to have athletes come to practice with a water bottle and a post-practice snack. Offer your assistance to coaches who have overweight

or underweight athletes on their teams. Have coaches post hydration and nutrition information in their offices, the bathrooms, locker rooms, and the gym. Parents also need to buy into helping their high schooler eat for performance. If an athlete’s parents are on a low-carb diet and dinner is chicken and salad, they need to know that is not going to provide adequate fuel for a tired, hungry athlete coming home after practice. Any sport nutrition presentations for student athletes should also be open to parents, who should be strongly encouraged to attend. You may want to talk with your athletic director to see if it can become a mandatory meeting for parents. An ideal time may be at the yearly team meeting when students and parents meet with coaches. You can also use this

SURVEY SAYS The following are results from a pilot study of 500 high school athletes conducted by the Joint Commission of Sports Medicine.

How much do foods affect your practice or play? Very much Somewhat Not at all Don’t know

22.6% 41.9% 4.7% 30.7%

How often do you choose foods to improve energy level or performance? Often Sometimes Not at all Don’t know

22.4% 63.6% 13.8% 0.2%

What influences your food choices for sport? Increase muscle mass Decrease weight Decrease body fat Improve performance Prevent injury All of the above Other

21.8% 11.5% 13.6% 28.6% 16.0% 7.6% 0.8%

Who do you turn to for information on supplements? Another athlete Coach

13.0% 21.6%

Strength coach Athletic trainer School nurse Family doctor Dietitian Teacher Parent Teammate/friend Personal trainer Nutrition store employee Internet Don’t know Don’t use supplements

4.9% 6.7% 1.9% 4.7% 7.6% 1.6% 12.7% 11.5% 3.0% 3.6% 5.8% 0.3% 0.3%

What is the most effective way to deliver supplement and nutrition information? Poster CD/DVD Video Computer/video game Pamphlet Presentation by famous athlete Presentation by sports MD Presentation by sports dietitian Web site Other

6.7% 9.4% 7.9% 5.3% 7.5% 20.8% 15.5% 9.9% 15.7% 1.1%

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NUTRITION forum to remind the booster club to consider healthy nutrition when it chooses snack items for practices and suggest pre- and post-games meal ideas. Parents of athletes with medical or weight issues might need more one-onone help and expertise than you can provide. For these parents, it’s impor-

representatives, yourself, and someone from food service. Ask the food service staff to collaborate in your efforts to educate athletes. Together you could develop informational “table tents” to put on cafeteria tables. Another great tactic is color coding cafeteria food choices so ath-

Ask the food service staff to collaborate in your efforts to educate athletes. Together you could develop informational “table tents” to put on cafeteria tables. Another great tactic is color coding cafeteria food choices. tant to keep a contact list of local dietitians, therapists, and physicians who specialize in eating and weight issues. Since many high school athletes eat lunch and even breakfast at school, you also need to bring the food service staff on board. How many times have your athletes told you they didn’t eat lunch because they didn’t like the cafeteria’s offerings? Consider arranging an after-school meeting with student-athlete

letes can easily find the high-carb, lowfat items best for performance. The collaborative approach is especially important with regard to hydration. It takes a team to properly hydrate an athlete. A letter from the athletic director, coach, training staff, and school nurse can be drafted to persuade lateday teachers to allow student-athletes to hydrate during class. This is much less disruptive than being excused to

go to the water fountain. Include some information about the dangers of dehydration to both physical and mental performance. Well-hydrated students perform better in the classroom and on the field. Also consider making the school nurse, health teachers, or a parent who is a dietitian part of your team. Ask teachers if they would allow student-athletes to have something to eat and drink during the class period before practice. Encourage them to hang posters in the office or classroom with reminders on the importance of fueling and hydrating for sport. See if the dietitian will write an article for your athletes or help you develop a list of sport-friendly pre-game meals and preand post-practice snacks. Last but not least, student-athletes who have gotten the message and understand the importance of proper nutrition can be your best allies. Encourage such athletes to talk about nutrition with their teammates, stressing the message that eating well is the responsibility of each athlete for the success of the team. ■

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Carbohydrate: The Real Energy Source

www.gssiweb.org

Dawn Weatherwax, RD/LD, ATL, CSCS, Sports Nutrition 2Go

As the popularity of energy drinks has grown, some athletes are using these caffeine containing drinks more than ever to gain a performance edge. Increasingly, athletes are turning to energy drinks to increase their drive throughout training and competition. The reality is that energy is obtained through consuming nutrient rich foods, maintaining proper hydration and managing a regular sleep schedule. The energy requirements of training are largely met by burning carbohydrate and fat, not caffeine. Energy balance – not eating or drinking too much or too little — is the key to success when training and competing. Energy drinks are beverages filled with varying amounts of caffeine, carbohydrate and other stimulants. Caffeine stimulates the central nervous system leaving the athlete with the perception of energy. Research has shown that 200 mg of caffeine (by comparison, there is about 50 mg of caffeine in a 12-oz cola and 125 mg in 12 ounces of coffee) taken before endurance exercise improves the exercise capacity of some subjects. However, at smaller doses the effects on performance are inconsistent. Some athletes tolerate caffeine without incident but others can experience increased heart rate, increased blood pressure, heart rate abnormalities, anxiety and jitters. Larger doses of caffeine are accompanied by a greater frequency of side effects. Athletes should read the label on energy drinks to identify the ingredients before consuming for performance enhancement. For example, guarana, taurine and ginseng are commonly added to energy drinks and can cause adverse reactions. Further, many of the ingredients are added in such small amounts that little benefit will be derived. Athletes should remember that whenever muscles

are working hard, they rely predominately on carbohydrate as fuel. Research shows that a blend of simple carbohydrates (sucrose, glucose, fructose) is most effective in stimulating rapid absorption and enhancing carbohydrate oxidation. Athletes should not use caffeinated energy drinks with a high carbohydrate concentration as an alternative to sports drinks, especially during competition. Sports drinks work to replace the electrolytes lost in sweat and provide the proper concentration of carbohydrate to fuel working muscles. Science is only supportive of a well-balanced combination of carbohydrates and electrolytes for providing meaningful benefits to athletes while they exercise. Athletes looking for an extra energy boost need to concentrate on maintaining a balanced nutrition plan. Most athletes fall short of their energy balance and do not eat enough calories to fuel their workouts and competitions. To make up for that imbalance, athletes usually consume too much saturated fat and sugar making it difficult for the body to function optimally. Through a proper balance of carbohydrates, proteins, and healthy fats, athletes are much more likely to improve their energy levels.

FOUR TIPS FOR MORE ENERGY: Hydrate continuously throughout the day without over-drinking, using sports drinks before, during and after workouts and competitions. ឣ After a workout, eat at least 12-15 grams of high quality protein and 30-60 grams of carbohydrates within the first 30 minutes. ឣ Eat every 2-4 hours allowing 3 meals with 2-3 snacks a day. ឣ Get an average of 8-10 hours of sleep every night. ឣ

For more information on supplements, please visit the SportsScience Center at www.gssiweb.org. REFERENCES Kovacs E, Stegen J, & Brouns F. Effect of caffeinated drinks on substrate metabolism, caffeine excretion, and performance. J Appl Physiol 85: 709-715, 1998. Jeukendrup, AE. Carbohydrate intake during exercise and performance. Nutrition 20:669-677, 2004. Sports Drinks: Basic Science and Practical Aspects. Maughan, RJ and R Murray, eds. Baca Raton, FL: CRC Press, 2001. Wemple, RD, Lamb DR, McKeever KH. Caffeine vs. caffeine-free sports drinks: Effects on urine production at rest and during prolonged exercise. Int J Sports Med 18:40-6, 1997. Gyllenhaal C, Merritt S, Peterson S, Block K & Gochenour T. Sleep Medicine Reviews, Vol. 4, No. 3, pp 229–251, 2000. Febbraio M, Chiu A, Angus D, Arkinstall M, & Hawley J. Effects of carbohydrate ingestion before and during exercise on glucose kinetics and performance. J Appl Physiol 89: 2220-2226, 2000. Angus D, Hargreaves M, Dancey J, & Febbraio M. Effect of carbohydrate or carbohydrate plus medium-chain triglyceride ingestion on cycling time trial performance. J Appl Physiol 88: 113-119, 2000. Hinton P, Sanford T, Davidson MM, Yakushko O, & Beck N. Nutrient intake and dietary behaviors of male and female collegiate athletes. Inter J of Sports Nutrition & Exercise Metabolism, 14: 389405, 2004.

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Pilates on the Line

Last fall, California University of Pennsylvania won its first league title in over 20 years. One of its secrets was adding Pilates to its linemenâ&#x20AC;&#x2122;s off-season conditioning. COURTESTY OF CAL. UNIV. OF PA SPORTS INFO

BY CHRISTINE ROMANI-RUBY, SCOTT BRUCE, AND SARAH SANDER

n most athletic departments, having a great football team is a top priority. Athletic trainers and strength coaches usually spend more hours with these athletes than any others. Because of the physical demands of the game, a great deal of effort must be spent on the strength and conditioning program. And because of the high rates of injury, much time is spent on injury prevention, assessment, and rehab. Here at California University of Pennsylvania, our 2004 football season ended on a sour note. We won only four games while losing seven, going 1-4 in the second half of the season while sustaining a lot of injuries. Our fourth-year football coach was doing a great job, but he was looking to do something more to make a winning team. ATHLETICBID.COM

One of the things we noticed while rehabbing our players was that they tended to be deficient in core strength, which may have been a contributing factor in the injuries. In response, we suggested the introduction of a core strengthening Pilates program to see if it could reduce injury rates and increase performance. Several NFL players, including Ruben Brown of the Chicago Bears, Al Wallace of the Carolina Panthers, and many of the Oakland Raiders have adopted Pilates as part of their conditioning programs. We decided to see how it could

help an NCAA Division II squad that was coming off a disappointing and injury-plagued year. MIXING PILATES & FOOTBALL Pilates is a method of exercise developed by Joseph and Clara Pilates in the early 1900s as a study of movement. It includes over 500 controlled movements that are multi-faceted and involve both the mind and body. An original student of Joe and Clara Pilates, Ron Fletcher states that his mentors stressed the importance of being more aware of and

Christine Romani-Ruby, MPT, ATC, is the Academic Clinical Coordinator of Education and an Assistant Professor at California University of Pennsylvania (CUP). She is also co-owner of PHI Pilates. Scott Bruce, MS, ATC, is the Head Athletic Trainer and an Assistant Professor at CUP. Sarah Sander, MS, ATC, PES, recently earned her masterâ&#x20AC;&#x2122;s degree from CUP and now works for Susquehanna (Pa.) Health Systems Sports Medicine. T&C APRIL 2006

SPORT SPECIFIC

Figure One: Standing Footwork communicating with the body. Pilates has been a popular conditioning and rehabilitation method of dancers for a century, and its mystique is becoming attractive to competitive athletes with a desire to improve performance and prevent injury. Because Pilates is based more on an Eastern philosophy than a Western way of thinking, its benefits to football players are difficult to list in the traditional manner. You can’t really label each Pilates exercise as one for flexibility or one for strengthening. Each movement is about synchronizing the entire body. In addition, repetitions and load are not a measure of success. Exercises flow and build on one another with a focus on body alignment and control. Success is personal and the individual is compared only to their previous performance of the exercise. Even though Pilates is very different than a traditional football strengthening program, we felt it could benefit our football players in unique ways. To start, we looked at injury trends in the sport. Among injuries that football players may suffer, hamstring and groin injuries are two of the most debilitating and problematic. Even the mildest strain can take players out of the game for weeks or even months. In addition, these injuries are recurrent in nature and tend to linger for long periods. Pilates has the unique ability to create muscle balance about the pelvic-hip-lumbar complex. Traditional conditioning and rehabilitation programs often place 48

T&C APRIL 2006

Figure Two: Standing Footwork with Plié the emphasis on one component of muscle balance at a time, such as hamstring flexibility or adductor strength. Pilates exercises are whole-body and functional in nature. They not only create flexibility, but increase strength and endurance in the opposing muscles at the same time. This allows the athlete to use their new range of motion immediately. This functional movement also encourages an active stretch very similar to the PNF stretching frequently used in conditioning. Another area of concern in football athletes is the large number of lumbar and thoracic spine injuries. It is important for offensive and defensive linemen, especially, to have strong oblique muscles to withstand the force of impact. Traditional abdominal crunches can set the player up for injury by creating an imbalance of the abdominal musculature. During a traditional crunch, the internal oblique and rectus abdominus muscles become short and strong, while the external oblique elongates and the transverse abdominus contraction is inhibited by an overpowering rectus abdominus. Engaging the external oblique with Pilates encourages a more balanced participation of the abdominal muscles for spinal stabilization. This starts with the most basic component of Pilates— breathing. To breathe Pilates style, athletes are directed to inhale by “expanding their ribcage laterally,” and on exhalation, “draw their navel to their spine and slide the ribs into the front pockets of the pants.” The Pilates meth-

od mimics a diaphragmatic breath, encouraging expansion of the rib cage on inhalation and contraction of the deep abdominal muscles on exhalation. Since exhalation is the only way to voluntarily contract the transverses abdominus, this is an efficient way to train the muscle to engage during certain activities. Along with injury prevention, we felt Pilates could help increase agility in our athletes. Although Pilates exercises will not directly affect speed, they do place an emphasis on body control and posture, two important elements of agility. The proper posture and control attained through Pilates maximizes the athlete’s efficiency of movement by optimizing length tension relationships of opposing muscle groups. Emphasis on body control through core strength increases the stability of the spine, which also leads to more efficient and agile movements. THE PROGRAM We brought the above ideas to the team’s strength and conditioning coach, who is also the offensive line coach. He agreed that the team lacked core strength and was interested in the program. Because we only had the resources to offer the workouts to 25-30 players, we decided to train just the offensive and defensive linemen, who seemed most in need of the benefits of Pilates. We began the program during our off-season winter conditioning in January 2005. Athletes came in two or three mornings a week for one-hour workouts. The Pilates program was ATHLETICBID.COM

SPORT SPECIFIC utilized as an adjunct to the regular weightroom and cardiovascular conditioning programs. During the summer, athletes were given a program to do on their own that included a significant amount of Pilates. The first step was teaching the athletes how to do Pilates exercises. The correct form in Pilates is of utmost importance, so early on, we taught at a very slow pace. All of the exercises have levels, and we started at the lowest level and went to higher levels as the players showed progress. We also emphasized that the quality of the exercises is more important than the quantity of reps. A few athletes in the first weeks had such poor core strength that they struggled mightily with some of the remedial exercises, but with time and coaching they were able to do them easily. Feedback from a talented instructor is crucial to gaining the benefits of the Pilates method, so two of us were continually giving the players pointers. We also spent time teaching the Pilates breathing method. We started every class with a lesson on breathing and then incorporated it into each exercise using visual cues and proprioceptive techniques to help the players improve. One such technique is to instruct them to expand their ribs to the “east and west” (laterally) when inhaling through the nose and then exhale through the mouth. We also told them to make a “Ha” sound when exhaling—like a song note, and imagine their ribs sliding into the front pockets of their pants. The actual program consisted of the following exercises. Athletes were given verbal feedback throughout the workout. Standing Footwork: This exercise is used as a warmup. It strengthens the muscles of the legs and pelvis, increases hip flexibility, strengthens the core, and improves balance. The athlete begins in the Pilates posture “V” stance (see Figure One). While maintaining the Pilates “V”, the athlete is instructed to rise up onto his toes as high as possible while still keeping his heels together. The athlete then lowers his back to the ground while maintaining a neutral spine during the entire movement. Maintaining proper Pilates posture, the athlete is instructed to perform a plié, bending at the hips and knees (see Figure Two). A pole or wall can assist those athletes who need balance assistance, especially beginners. The exercise is repeated eight times.

Breathing instructions: Inhale when beginning the movement and exhale while performing the movement. Progression: Combine these two movements and have the athlete do them in reverse order. Hundred: This exercise is also used as a warmup. It strengthens abdominal muscles and increases spinal flexibility. The athlete is instructed to lie on his back with arms at his sides and find a neutral pelvis position. The athlete then curls his head and shoulders off the floor to the point just before the neu-

tral pelvis is lost. At the same time, he lifts his legs off the ground, tightening his abdominals. The arms are then to be moved up and down slowly, initiating movement from the shoulder joints (see Figure Three). Athletes complete 10 sets of 10 seconds, totaling 100 seconds. Breathing instructions: The athlete inhales for a count of five and exhales for a count of five. Progression: Lift the legs into a tabletop position (hips and knees bent to 90 degrees) prior to initiating the exercise. It can also be progressed by increasing

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SPORT SPECIFIC the repetitions or combining it with other abdominal exercises. Articulating Bridge: Another warmup exercise, the articulating bridge focuses on core strengthening and lumbar flexibility. It will increase spinal flexibility and strengthen abdominals, lower back muscles, gluteals, and hamstrings. The athlete begins lying on the mat with feet flat on the floor and knees bent. Heels should be in line with the ischial tuberosities and arms relaxed at the sides of the body. The athlete is instructed to draw his navel to his spine

and begin â&#x20AC;&#x153;peelingâ&#x20AC;? the vertebrae from the floor one at a time, beginning with the tailbone. The movement will end when it reaches the shoulder blades (see Figure Four). The athlete then returns to the starting position by returning one vertebra at a time to the floor. The exercise is repeated eight times. Breathing instructions: The athlete inhales while preparing for the movement and exhales as he lifts his torso into the bridge position. He inhales again at the top of the position and exhales while lowering.

Progression: The athlete can extend one leg prior to starting to bridge, then continue the exercise as described above, maintaining a pelvis level with the leg extended throughout the movement. Plank: This exercise focuses on core strengthening, stability, and lowerbody flexibility. It increases stability and strength of the core, and increases flexibility in the hips. The athlete starts by kneeling on the mat on all fours. Hands are aligned directly beneath the shoulders, and knees directly beneath the hips. While keeping

Figure Three: Hundred

Figure Six: Reverse Plank

Figure Four: Articulating Bridge

Figure Seven: Rolling Like a Ball

Figure Five: Plank

Figure Eight: Side Plank

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SPORT SPECIFIC the shoulders wide and flat, the athlete lifts into a push-up position by placing one leg at a time on the floor behind him (see Figure Five). While maintaining body alignment, the athlete extends one leg at a time. Repeat eight times. Reverse Plank: This exercise focuses on core and lower body strengthening and upper body flexibility and strengthening. It strengthens the abdominals, as well as the back and hip extensors. The athlete begins by sitting on the mat with his arms behind him. Weight should be on the hands with fingers pointing at the heels. The athlete then lifts his torso and pelvis into a plank position (see Figure Six). The athlete raises one leg at a time without losing proper body alignment. Athletes repeat five extensions with each leg three times. Breathing instructions: The athlete inhales to prepare for the movement, exhales as he lifts the torso upward, inhales again at the top position, and exhales while lowering. Rolling Like a Ball: This exercise focuses on core strengthening, stability, and spinal flexibility. It strengthens the abdominal muscles, improves balance,

and increases spinal flexibility. The athlete sits near the front of his mat with knees bent and feet flat on the mat. The athlete then grasps his legs behind each knee and brings his chin toward his chest. Shoulders should be down and elbows positioned up and away from the body (see Figure Seven). Keeping the same body position throughout the movement, the athlete rolls backwards to the shoulder blades. He then rolls back up and balances on the tailbone without letting his feet touch the floor. Repeat eight times. Breathing instructions: The athlete inhales while rolling back and exhales when returning. Progression: Grasp the ankles and pull into a tighter ball. Side Plank: This exercise focuses on core and upper-body strengthening and stability. It strengthens the core, arm, and upper back muscles, increases strength specifically in the quadratus lumborum, gluteus medius, and rotator cuff, and increases shoulder stability. The athlete sits on the side of his hip with the legs extended slightly in front.

The athlete crosses the top leg over the bottom, resting on the ball of his foot. His hand is placed on the floor, aligned comfortably with the shoulder. The athlete then lifts his hips off of the floor and sweeps his top arm upward in one movement (see Figure Eight). The athlete then allows the body to rest on the lower hand and foot. Ribs should be directly above the pelvis and shoulders and hips square with the body. The athlete holds this position for a set, and then lowers to the floor while maintaining body alignment. This exercise is performed five times. Breathing instructions: The athlete inhales as he prepares for the movement and exhales as he lifts into the plank position. He holds the position while inhaling and exhaling for three sets. Progression: Place one foot on top of the other, requiring more balance. It can also be combined with other movements when an athlete progresses to this point. THE RESULTS It’s been a full year since we implemented the program and we are very pleased

Because there’s power in performance. Ideal for post-rehabilitation, core conditioning and athletic enhancement, the fastest-growing exercise method in America is also the choice of athletes worldwide. Align with STOTT PILATES, the only full-service company providing the professional pilates training, precision equipment and marketing support you need to customize effective programs for your clients. That’s all the power you need.

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SPORT SPECIFIC with the results. To gauge the Pilates’ effectiveness, we compared injury rates from 2004 to 2005 and tested players’ agility. Our first positive results showed up right after the 2005 preseason football camp. During our 2004 preseason camp there were 79 injuries with 156 days lost

the number of muscle strains and a 45 percent decrease in the number of days lost. Using the NCAA’s Injury Surveillance System formula, in 2004 we had 27.24 injuries per 1,000 athlete exposures, while in 2005 we saw an injury rate of 22.75 injuries per 1,000 athlete exposures.

During our 2005 preseason football camp there were 66 injuries, of which there were 15 muscle strains and only two back injuries … There was a 46.5 percent decrease in the number of muscle strains and a 45 percent decrease in the number of days lost. because of these injuries. Of the 79 injuries, there were 28 muscle strains and five injuries to the lower back. During our 2005 preseason football camp there were 66 injuries of which there were 15 muscle strains and only two back injuries. Additionally, only 86 days were lost to the injuries. Although this computes to only a 17 percent drop in injuries, there was a 46.5 percent decrease in

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To test the program’s effects on agility, we compared the offensive and defensive linemen who participated in the Pilates training against the position players who did not. The tests used were the Shark Skill Test (SST) and the Lower Extremity Functional Test (LEFT). The players were first tested prior to the start of their Pilates training and again five weeks later. The times for the SST for the Pilates-trained line-

men dropped from an average of 6.8 seconds to 5.9 seconds, while the non Pilates-trained position players’ times dropped from an average of 5.5 seconds to 4.9 seconds. The results of the LEFT showed a drop in time for the Pilates trained linemen from an average of 23.4 seconds to 21.1 seconds. The time for the non-Pilates trained position players dropped from an average of 19.8 seconds to 19.7 seconds. The results showed in the team’s onfield performance. The football squad went 8-2 for the season, and 5-1 in the Western Division of the Pennsylvania State Athletic Conference, earning a share of the league title. It was Cal’s first football championship since 1984, and its best winning percentage since 1960. The squad also showed endurance, winning its final five contests. Overall, we felt the Pilates program provided an additional platform to assist football players in preventing injuries and increasing agility. These exercises are time efficient and require no additional equipment. Pilates exercises are a very simple way for teams to gain the edge they desire. ■

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NEW Product Launch Gatorade Rain Unique features: • Offers the same re-hydrating benefits of Gatorade Thirst Quencher but finishes clean with a less intense flavor and aftertaste. • Available in berry, lime, and tangerine flavors

Sports Performance DVD Series Unique features: • Four DVDs cover the development of power, flexibility, speed, and strength • Programs are custom-designed to an athlete’s particular sport, strengths, and weaknesses • Programs and workouts are printable, so they can be taken directly to practice

Beneﬁts for the user: • Provides a clean, crisp, cool taste to re-hydrate, replenish, and refuel you during your workout

Beneﬁts for the user: • Coaches and athletes will be able to enhance sport-specific training and gain an edge in every facet of competition

Gatorade 800 88-GATOR www.gatorade.com

Human Kinetics 800-747-4457 www.humankinetics.com

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Dynatrack™ with Hinges Unique features: • Stainless steel hinges offer superior medial and lateral stability • Internal patella buttress applies direct, adjustable pressure to patella and remains in position due to SkinLoc™ lining material • Anterior closure design allows for ease of application and an optimum fit

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ExerBand Fitness Bar Unique features: • Exceptionally lightweight and portable • Attaches easily to any brand or resistance of tubing

Beneﬁts for the user: • Provides your clients with greater support and the comfort they demand

Beneﬁts for the user: • Use for functional and circuit training, rehabilitation, and fitness • Your complete gym on the go • Purchase just the Fitness Bar or as a kit complete with tubing, handles, anchor strap, and exercise poster

Med Spec 800-582-4040 www.medspec.com

PrePak Products 800-544-7257 www.prepakproducts.com

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NUTRITIONAL AIDS CytoSport 888-298-6629 www.cytosport.com

Muscle Milk • 24 powder flavors to choose from, including chocolate milk, vanilla crème, banana crème, cookies ‘n crème, and mocha Joe • Ready to drink • Call for ordering information Primary Advantages: • EvoPro™ perfect protein: clinicallycomplete, multisource, and balanced to support lean, toned muscle • Lean Lipids: designer fast-burning fats that help burn stored fat, promote leanness, improve prolonged energy • Carbs: right amount of complex, lowsugar, low-glycemic index carbohydrates to fuel a great workout or a busy day • Zero lactose Calories 348 Total Fat 18g Saturated Fat 8g† Cholesterol 3mg Sodium 200mg

Potassium 595mg Total Carb. 12g Sugars 6g Protein 32g

†80% of saturated fats are in the form of Medium Chain Triglycerides (MCTs). MCTs are typically burned as energy and show little or no propensity for storage as body fat or as a contributor to arteriosclerosis.

Circle No. 504 Cera Products, Inc. 1-866-237-2770 www.cerasport.com

CeraSport

Virtually all professional teams use the VERTEC to improve lower body power and jump reach.

• Performance hydration drink • Available in fruit punch, citrus, and berry • Discount pricing available • Sold directly by the company and through distributors Primary Advantages: • Sustains energy delivery for enhanced performance • Restores essential electrolytes and fluids lost in sweat due to exercising • Maintains body hydration to prevent dehydration • Prevents electrolyte imbalance abnormalities • No cramping or nausea

Calories 80 Total Fat 0g Sodium 200mg Potassium 75mg

Total Carb. 19g Sugars 4g Protein 0g

Circle No. 505 The Gatorade Co. 800-88 GATOR www.gatorade.com

Gatorade Nutrition Shake • A balanced nutritional supplement • Available online • Comes in three flavors: chocolate, vanilla, and strawberry Primary Advantages: • Ideal for use as a high-energy meal replacement, or a pre-event or between-meal snack • Contains vitamin C, calcium, and iron • Provides great nutrition for recovery • High-protein for strengthening and building muscles Calories 370 Total Fat 8g Saturated Fat 1.5g Cholesterol 15mg Sodium 280mg

Potassium 560mg Total Carb. 54g Dietary Fiber 0g Sugars 28g Protein 20g

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Endurance Formula • Available in three flavors • Global distribution • May be purchased in liquid or powder form Primary Advantages: • More fully replaces what is lost in sweat during longer, more intense occasions • Unique five-electrolyte blend contains nearly twice the sodium and three times the potassium of Gatorade Thirst Quencher • Designed to meet athletes’ needs when fluid and electrolyte losses can be substantial (e.g. marathons, triathlons, two-a-days, all-day tournaments) Calories 50 Total Fat 0g Sodium 200mg Potassium 90mg Total Carb. 14g

Sugars 14g Protein 0g Calcium + Magnesium +

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REHAB EQUIPMENT Active Ankle 800-800-2896 www.getchameleon.com Ankle protection isn’t black and white anymore. With Active Ankle®’s new All-Sport Chameleon™, athletes can choose from eight bright interchangeable strap covers that come with each brace. The solid U-shaped frame ensures maximum strength. The molded, fabric-lined EVA padding provides lightweight comfort. The All-Sport Chameleon offers great style with the same great protection that has made Active Ankle one of the top brace manufacturers in the industry. For more information, visit online. Circle No. 508 Antibody, Inc. 410-581-0900 www.antibodywear.com The BodyGuard shoulder brace from Antibody is designed to accommodate shoulder injuries, including dislocations, subluxations, and slight separations. Because of its inner surface and custom design, the BodyGuard actually attaches to the wearer and works with the entire muscle group, providing strain distribution over the entire garment and significant compression to the injured area. The BodyGuard is effective for a wide array of sports in which shoulder injuries occur, including track, baseball, football, basketball, wrestling, hockey, and volleyball. Circle No. 509 Aquatics by Sprint 800-235-2156 www.sprintaquatics.com The Technical Trainer from Aquatics by Sprint is a fun type of equipment that teaches water strokes and kicking movements in a horizontal position. Available in two sizes— youth and adult—this patented ATHLETICBID.COM

product also provides a seat to receive therapy in the pool. With the handles forward and your body in-between the foam, you can perform deep-water exercises without the fear of the noodle escaping. Please call toll-free for the company’s new catalog or visit its Web site. Circle No. 510 Biofreeze® 800-246-3733 www.biofreeze.com The Biofreeze® family of pain-relieving products includes a soothing gel, a convenient roll-on, and the new natural Cryospray™. Biofreeze® effectively relieves pain from athletic injuries, strains, sprains, and stiff joints. Biofreeze® gel is available in 16oz., 32-oz., and one-gallon professional pump bottles; 16-oz. spray bottles; and gravity dispenser boxes with 100 five-gram doses. The 4-oz. gel tubes, 4-oz. spray bottles, and 3-oz. roll-ons are designed for patient selfcare at home. Biofreeze is endorsed by U.S.A. Judo. Circle No. 511 BioMedical Life Systems, Inc. 800-726-8367 www.bmls.com The QuadStar® II is a portable fourchannel digital NMS, INF, and TENS device with three programmable biphasic waveforms (symmetric, sinusoidal, and asymmetrical) that will deliver customized therapy. Nine pre-programmed fixed sequences are also offered, enabling the user to program 20 minutes each of INF, NMS, and TENS therapy. A graphic representation of the timing parameters assists the user to program the on/off ramps and on/off times. Additionally, a patient-lock system prevents the patient from changing any parameters. When the lock is turned off, a patient compliance meter is displayed. Circle No. 512 BioMedical Life Systems introduces its new generation of electrotherapy devices: the four-channel QuadStar® Elite, with up to eight electrodes and

offering TENS and NMS therapy and high-volt and interferential stimulation. This unit includes nine pre-programmed protocols and four waveforms (symmetrical and asymmetrical biphasic-square waves, sine wave, and monophasic highvolt, twin peak) that users can select from, or they can sequence two or more modalities for a complete treatment. The device comes ready to use, with a patient-lock compliance system, timer, and all accessories. It runs by a rechargeable battery pack (included) or a wall adapter. Circle No. 513 Cho-Pat 800-221-1601 www.cho-pat.com Cho-Pat’s Shin Splint Compression Sleeve eases the pain associated with shin splints. Designed and evaluated by medical professionals, this unique device tackles inflammation and discomfort by using gentle compression to support the lower leg muscles. It also tends to stimulate circulation and maintain warmth controlling excess fluid. Finally, two straps act as shock absorbers reducing microtrauma to the tendons and other soft tissue and keeps the device in proper position. Circle No. 514 Contemporary Design Company 800-334-5633 www.shuttlesystems.com From acute phase closed-chain activities to end-stage plyometrics, the Shuttle MVP from Contemporary Design Company is a leader in progressive functional rehabilitation and training. The Shuttle MVP’s horizontal rebound technology utilizes smooth and predictable resistance, perfect for unstable joints. Its rapid non-weight bearing rebounding improves the eccentric phase of plyometrics necessary for injury prevention and the development of power. Visit the company’s Web site for more information. Circle No. 515 T&C APRIL 2006

REHAB EQUIPMENT Contemporary Design Company 800-334-5633 www.shuttlesystems.com

Cramer Products, Inc. 800-345-2231 www.cramersportsmed.com

Contemporary Design Company’s Shuttle Balance functionally trains the neuromuscular system of athletes to seniors alike. It’s long been recognized that the body’s ability to negotiate unpredictable changes in force, direction, and placement in space at the neuromuscular levels are critical building blocks for performance and skill development. The Shuttle Balance provides a safe platform for individuals to develop and hone proprioceptive responses while performing a variety of activities. Circle No. 516

Cramer Co-Stretch Non-Adhesive Stretch Tape is the innovative choice that beats traditional stretching and self-adhering tapes. It has excellent tensile strength, tears clean, and features a “no-slip” grip, making it clearly superior to other tapes. It’s excellent for use as an anchor for tape applications or compression bandages. It contours easily to the body, allowing you to effortlessly wrap any appendage. Circle No. 517 Cold therapy is one of the best ways to combat pain and swelling due to over-exertion and heavy stress on muscles and joints. The Cramer Cold Shoulder Wrap provides complete cold therapy coverage to the shoulder, rotator cuff, upper arm, and elbow for athletes who place a heavy workload

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on those areas. The Cold Shoulder Wrap is designed to be portable with one size fitting most athletes. It serves as a proven right- and leftsided solution to icing athletes in an easy-to-use package. The sealed ice cells prevent leaking and the anti-microbial finish helps to prevent odors. Circle No. 518 CytoSport 888-298-6629 www.cytosport.com CytoFlex Pain Relieving Gel by CytoSport is a convenient, fast-acting, instant topical pain reliever. Its powerful combination of hyaluronic acid,

REHAB EQUIPMENT glucosamine, chondroitin, and MSM alleviates pain related to over-used joints. In most cases, the penetrating relief effect is felt during the first application. Contact CytoSport for ordering information. Circle No. 519 DM Systems, Inc. 800-254-5438 www.dmsystems.com AnkleToughÂŽ offers a system of progressive resistance that can be customized to fit the needs of a variety of athletes. Using AnkleTough can help prevent the recurrence of ankle injuries by strengthening and conditioning the surrounding ankle muscles and tendons. The system is comprised of color-coded resistive tension straps in four strengths (light, medium, strong, and tough). Now with a new lower price, AnkleTough is

to the patient, and its reduced cost makes Cadlow an affordable solution. Circle No. 521

available in the four-pack (one each of four straps plus an exercise instruction guide) or eight-pack, each with the same resistance level. Circle No. 520

Exertools 800-235-1559 www.exertools.com

Cadlow Shoulder StabilizerÂŽ, from DM Systems, is a multi-sport, dynamic shoulder-stabilizing brace, significantly reduces subluxations and dislocations, according to a recent survey. Ninety-three percent of the respondents confirmed that when worn during athletic activity, Cadlow reduced the number of shoulder injuries. Cadlowâ&#x20AC;&#x2122;s unique patented pull system strengthens the shoulder to allow athletes to fully function at their sport without the fear of shoulder pain or re-injury while maintaining a full range of motion. An improved design makes fitting Cadlow even easier, requiring less than 15 minutes to fit

Keep your workout moving with Exertoolsâ&#x20AC;&#x2122; SwivelTree. The SwivelTree saves space and organizes your workout gear, helping you get what you need quickly. Sturdy rotating racks keep dumbbells, gym balls, medicine balls, tubing kits, and other essentials at your fingertips, allowing quick access and consolidation of equipment to a few square feet in a room corner or closet. The SwivelTree is available in three- and five-tier models. Circle No. 522

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REHAB EQUIPMENT Game Ready 888-426-3732 www.gameready.com Chosen by world-champion professional teams and top universities and high schools, the Game Ready Accelerated Recovery System simultaneously provides intermittent compression and controllable cryotherapy to help accelerate healing after acute or chronic injuries or following orthopedic surgery. Leading athletic trainers recommend Game Ready: “I’ve used Game Ready consistently with fabulous results. Every athletic trainer should have it in their training room,” says Jasen Powell, Head Athletic Trainer, Los Angeles Clippers. Circle No. 523

Want to help your athletes come back faster from soft-tissue injuries and orthopedic surgeries? The portable Game Ready Accelerated Recovery System features active intermittent compression, controllable cryotherapy, and revolutionary dualaction wraps ergonomically engineered for almost every body part—all designed to accelerate the body’s natural healing processes. “I’ve seen a two-fold increase in recovery rates. Guys are back in half the time,” says Stan Conte, PT, ATC. Circle No. 524

athletics, rehabilitation, and everything in between. Inertial exercise trainers focus on this critical aspect of training motion. The training is gravity-free and accommodates any level of ability (from stroke patients to Olympiclevel athletes). The company offers a wide variety of exercises and programs, building improvement in training disciplines used by champion athletes. Circle No. 525 Keiser Corporation 800-888-7009 www.keiser.com

Impulse Training Systems 800-964-2362 www.impulsepower.com Impulse Training Systems believes the key to increasing performance is neurological. This training methodology can be seen in high-performance

Keiser Corporation’s extremely smooth Air300 Leg Press is the rehabilitation product of choice. The combination of unilateral movement and Keiser’s smooth pneumatic technology makes

HOME RANGER Shoulder Pulley Distinctive features, quality materials, low cost and high performance have made the Home Ranger the leading home shoulder pulley in the health care industry.

Buy 1/Get 1 Free Introductory offer

Call today for details.

(800) 544-7257

x 287

Dept TC06HR www.prepakproducts.com

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REHAB EQUIPMENT this machine ideal for various therapy applications. The fully-adjustable seated position protects the lower back by keeping it stabilized, offering a better pre-stretch on the gluteus muscles to allow them to be more active during the exercise. The Air300 Leg Press features a moveable stop for easy entry and exit. Circle No. 526 Used by countless physical therapists, the Functional Trainer from Keiser Corporation has been a trusted addition to rehabilitation facilities worldwide. This multi-functional machine incorporates two adjust-

able arms to accommodate high/low training positions, including hundreds of different rehab applications. The Functional Trainer is one of the most basic and versatile cable machines ever to hit the market, giving you the ability to train at any speed and without any impact. Circle No. 527 Magister Corp. 800-396-3130 www.magistercorp.com Thanks to a new surface modification process, Eggsercizer® hand exercisers are smooth and entirely tack-free. They feature a translucent color scheme that corresponds to Magister’s well known REP Band® color scheme, with each color representing a different level of resistance. Circle No. 528

Virtually identical to latex bands, REP Bands® resistive exercise bands from Magister Corp. offer greater elastic response, higher resilience, and faster recovery. Patented REP Bands are the only resistive exercise bands manufactured exclusively in the United States. Circle No. 529

Check out www.AthleticBid.com to contact these companies.

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REHAB EQUIPMENT Medi-Dyne 800-810-1740 www.medi-dyne.com Medi-Dyne’s Skin-On-Skin® now measures 1-1/2” x 2” and combines water and vitamin E for superior cushioning and friction reduction. This unique combination soothes and protects blisters and minor dermal abrasions while hydrating and softening your skin for optimal pain reduction and healing. Skin-On-Skin’s new measurement provides users with an additional size to accommodate injuries needing more than a one-inch square but less than a three-inch circle. Circle No. 530 National Academy of Sports Medicine 800-460-NASM www.nasm.org Learn NASM’s Optimum Performance Training for Performance Enhancement™ in a new two-day workshop coming to your area. In this comprehensive, hands-on workshop, you’ll earn 1.6 NASM CEUs and develop the skills necessary to assess and design programs to enhance athletic performance and decrease the risk of injury for just about any athletic client. Circle No. 531 NZ Mfg., LLC 800-556-7464 www.performbetter.com The MediCordz Bungie Rehab Kit by NZ Mfg. is designed specifically for upper- and lower-body rehabilitation and conditioning. The complete kit includes modular handles, a waist belt with moveable D-rings, a padded ankle strap, and two modular tubes with combination mounting strap. MediCordz straps are available in fourand seven-foot lengths. All MediCordz 62

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products offer maximum function and comfort at a reasonable cost. MediCordz kits are distributed by M-F Athletic Company. Circle No. 532 Oakworks 800-916-4603 www.oakworkspt.com Oakworks® PowerLine™ Treatment Table offers the power of strength at a very competitive price. Its lacquered 100-percent solid hardwood construction eliminates swelling or flaking in wet, humid environments, as well as delaminating of pressboard used by other manufacturers. The PowerLine’s guaranteed simple assembly (legs come detached) makes it ideal for any training room. This table is weight-rated for 500 pounds and may be used to treat hurt or immobile athletes. View it and available accessories online at Oakworks’ Web site. Circle No. 533 For performing therapy on injured or immobile athletes, the Oakworks® PerformaLift is a vital piece of equipment. Dual motors raise and lower your largest athletes easily, positioning them exactly where needed for muscle conditioning and other rehabilitative treatments while ensuring practitioner ergonomic comfort. PerformaLift is durable enough to withstand the extensive pounding and stretching that occurs during treatment and can also be used for taping applications. View it online at Oakworks’ Web site. Circle No. 534 Prossage Heat 866-4-Prossage www.prossage.us Prossage™ Heat is a uniquelyblended, area-specific, non-slip, controllable-glide warming ointment that’s 100-percent natural. It’s formu-

lated specifically for deep-tissue work, myofascial release, and trigger point therapy. Prossage Heat makes it easier to “hook” the deep fascia, allowing you to work faster and more efficiently, with less pain for the athlete. Heating the tissues with Prossage Heat reduces spasms in muscles, ligaments, and joint capsules. Prossage Heat is available in three-, eight-, and 16-ounce bottles. Call Prossage today for a free sample. Circle No. 535 PrePak Products 800-544-7257 www.prepakproducts.com PrePak Products’ new ExerBand Fitness Bar delivers a total-body exercise experience. It is exceptionally lightweight and easily portable. The unit quickly attaches to any brand or resistance level of tubing. Use the ExerBand Fitness Bar in the clinic, gym, or out on the field. It allows the user to work out virtually anywhere, in any plane of motion. The ExerBand Fitness Bar Kit is your gym-on-thego, complete with tubing, handles, an anchor strap, and an instructional exercise poster. Circle No. 536 Presagia Corp. 866-696-7198 www.presagia.com Presagia Sports™, formerly InjuryZone™, is the industry’s premiere athletehealth management solution that incorporates a comprehensive athlete EMR, administrative functions, and advanced data mining for trends-analysis. With real-time Web-based online and offline access, all medical personnel and performance ATHLETICBID.COM

REHAB EQUIPMENT staff involved in the care of an athlete can easily enter, manage, analyze, and share important health and fitness data across their organizations to ensure the competitive status of their athletes. Circle No. 537 PROTEAM by Hausmann 888-428-7626 www.proteamtables.com PROTEAM by Hausmann is pleased to announce its new model A9098 Back Saver Crank Hydraulic Hi-Lo Taping Table. The taping table has a durable crank hydraulic system that allows for easy adjustment of table height from 32 to 42 inches high. Your back will thank you. Comprised of durable construction in natural oak laminate with a choice of 12 PROTEAM vinyl colors, this table also features spacious storage for supplies and a heavy-duty, 500-pound weight capacity. PROTEAM also offers a wide selection of modular taping stations, treatment tables, cabinets, and lockers. View the entire PROTEAM product line online for more information. Circle No. 538

Pr o C o r d z This Spring Training be Faster! Quicker! Stronger! • Explosive off-the-bag starts! • Faster base running and fielding! • The safety, security and reliability

professional athletes demand! • To learn more about the innovative

800-556-7464 • www.performbetter.com Circle No. 143

PROTEAM by Hausmann offers a variety of taping and treatment tables designed to enhance the functional capacity and appearance of the training room, including the new model 4718 Electric Hi-Lo Split Leg Treatment Table. Each padded leg rest adjusts to up to 45 degrees, with positive locking positions for added safety. This durable, heavyduty, 500pound weight capacity table also features a sliding door, spacious storage, and an optional air-spring activated backrest (#69 as shown). Available in natural oak lamiUntitled-3 1 nate and a choice of 12 PROTEAM vinyl colors. Visit the company’s Web site to learn more. Circle No. 539 Circle No. 144 ATHLETICBID.COM

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REHAB EQUIPMENT SAM Medical Products 800-818-4726 www.sammedical.com SAM Medical ProductsÂŽ now has a splint to get even the largest patients on the road to recovery: the SAM Splint XL. Inspired by the recommendation of NFL athletic trainers, SAM Medical Products modified its SAM Splint, making it 5-1/2â&#x20AC;? wide. This wider version is large enough to be molded to provide stability for larger limbs, allowing a versatility of treatments for orthopedic injuries. From a minor thumb or ankle sprain to a fractured tibia, SAM Splint XL has athletes covered. Circle No. 540

At over five inches wide, the new Soft Shell SplintÂŽ XL series from SAM Medical meets the demands of todayâ&#x20AC;&#x2122;s larger athletes and individuals who

seek an easy, quick, and comfortable alternative to old-fashioned fiberglass or plaster. Based on the principles of the SAM SplintÂŽ, the Soft Shell Splint is a wider, lightweight, soft, versatile, re-moldable, washable, radiolucent, and economical solution to an otherwise arduous procedure. Circle No. 541 Townsend Design 800-840-2722 www.townsenddesign.com

fits into nearly any athletic shoe, where joints can be set to allow limited sideto-side movement. Your players will perform at the top of their game with unyielding support and total confidence. For ordering information, call toll-free or visit Townsend Designâ&#x20AC;&#x2122;s Web site. Circle No. 542

Check out

Townsend Designâ&#x20AC;&#x2122;s custom carbongraphite Premier Ankle Brace provides one of the best protective devices for athletes (and patients) who have severe or chronic ankle instabilities. The low profile design

www.AthleticBid.com to contact these companies.

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KNEE PRODUCTS Kneebourne Therapeutic 866-756-3706 www.kneebourne.com

PRO Orthopedic Devices, Inc. 800-523-5611 www.proorthopedic.com

The Elite Seat by Kneebourne Therapeutic is a portable knee-extension device designed for non-operative treatments of degenerative knee conditions. By evenly distributing force across the leg, the Elite Seat provides an effective way of achieving full-knee hyperextension and reduces pain in bent knees caused by the following conditions: acute ACL injury, inadequate post-operative rehabilitation after ACL reconstruction, or total-knee arthoplasty, Arthrofibrosis, deconditioned knee with a Flexion Contracture, or arthritis. Circle No. 543

The new PRO 196-S Hinged Brace provides excellent support while being easy to put on and take off. It is constructed of quarter-inch neoprene in a wraparound design and features a polycentric hinge with large, soft condile pads and a built in 15-degree stop to help prevent hyperextension. Ample hook and loop surfaces combined with adjustable straps (top and bottom) assure proper fit. Available in black in sizes extra-small through triple extra-large, and priced at $59.95. Circle No. 546

Medical Specialties, Inc. 800-582-4040 www.medspec.com Because of its easy-to-apply design, the DynaTrack™ patella stabilizer aids in the treatment of patellofemoral dysfunction. Each size can fit the right or left knee, and the internal buttress can be positioned to apply either lateral or medial pressure on the patella. The amount of pressure can be adjusted by changing the tension on the straps leading from the internal buttress to the tension on the outer wrap. A large popliteal opening permits high degrees of flexion with no discomfort. Circle No. 544 The Patellavator® knee orthosis from Medical Specialties has a unique design that applies pressure to the patellar tendon without creating a tourniquet around the leg or irritating the popliteal. The Patellavator knee orthosis is able to achieve this remarkable objective by having an interlocking base strap made from Koolflex™ material, which is very comfortable and flexes with the knee. The pressure on the patellar tendon is applied when the external laces are pulled, forcing the padded rope core onto the patellar tendon. Circle No. 545 ATHLETICBID.COM

Swede-O introduces its ActiveWrap Knee Hot & Cold Compress for the knee, calf, and thigh. The compress is composed of two soft-gel therapy packs that can be positioned anywhere inside the device for pinpoint placement over the traumatized area. The anatomically-shaped, heavy-duty neoprene design allows for complete adjustment of the compression and size around the injury. Contact Swede-O for additional information. Circle No. 549 Stellar Orthopedics, Inc. 866-661-8410 www.stellarorthopedics.com

With 40 years of design and manufacturing experience, Pro Orthopedic knows neoprene. The company’s neoprene (latex-free) sleeve is the brainchild of G.E. “Moose” Detty, a physical therapist and certified athletic trainer. While Detty was the head athletic trainer of the Philadelphia Eagles, he perfected the neoprene sleeve, designing many products still in use today. Visit Pro Orthopedic’s Web site to view its more than 20 patented products and to find out more about its step-bystep ordering process. Circle No. 547

All Stellar Orthopedics® knee braces are made from Koolflex™, a non-neoprene and latex-free material that helps prevent dermatitis reactions such as allergic contact dermatitis (ACD) and miliaria rubra (i.e. prickly heat) commonly caused from neoprene material. The Stellar Koolflex™ material provides athletes with a lightweight, cool, breathable, and comfortable knee brace. The 3-D Knit Spacer Design wicks perspiration toward the outside layer of the fabric, where it is evaporated, thus retarding bacterial growth. Five different knee brace models are available, ranging from XS to 4XL. Circle No. 550

Swede-O, Inc. 800-525-9339 www.swedeo.com

Townsend Design 800-840-2722 www.townsenddesign.com

Swede-O offers Thermoskin’s expanded line of knee braces, including many products in sizes XS to 5XL. Knee brace styles range from basic sleeves to rangeof-motion hinged braces. Thermoskin is clinically proven to increase your subcutaneous temperature two to three degrees Fahrenheit, making muscles, tendons, and ligaments more elastic, thus reducing the risk of injury. The patented Trioxon lining allows hours of comfortable wear. Visit Swede-O online for more information. Circle No. 548

Townsend Design’s RebelPro functional knee brace provides exceptional protection and stabilization for injured athletes. Patented hinge and anti-migration technology optimizes functional control and promotes user compliance. This technology ensures that the brace will maintain total contact with the leg throughout range of motion, with guaranteed suspension. Low profile, lightweight, and very durable, the RebelPro can be ordered custom, “customized,” or in prefabricated sizes. For ordering information, call toll-free or visit Townsend Design’s Web site. Circle No. 551 T&C APRIL 2006

TESTIMONIAL

FOOTBALL CONDITIONING

Web-Slide Rehabilitates in Various Environments

Antibody, Inc. 410-581-0900 www.antibodywear.com

“The Web-Slide has been a very popular exercise in the outpatient clinic. We like the variety it offers for effective exercises for all age groups. The Thera-Tubes all store very easily and help reduce clutter in our clinic.” Ben Gilbert, PT OCS PT Supervisor Burke Rehabilitation Hospital White Plains, N.Y. “The Web-Slide Exercise Rail is easy to set up, easy to use, and appropriate for many different types of patients. We use the WebSlide continuously with our patients who have shoulder and elbow dysfunction. It’s a great product.” Linda Lucuski, MPT Administrator/PT Magee-Moss Rehab Voorhees, N.J. “We love the system, and so do our patients. It makes it so easy for patients to perform the exercises they learn at the clinic in a home setting. The rails are designed so patients can anchor the prescribed exercise device at exactly the same level on any door in the home. The tear-off exercise sheets showing the same exercises that appear on the clinic wall poster give patients a visual reminder of the exercises they’ve learned at the clinic. We’re very pleased.” Michelle Glazier, ATC Wilmington Pain & Rehabilitation Center Wilmington, Del.

PrePak Products 4055 Oceanside Blvd., Ste. L Oceanside, CA 92056 800-544-7257 info@prepakproducts.com www.prepakproducts.com 66

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The BodyGuard compression shorts by Antibody prevent and accommodate lower-body injuries to the groin, hamstring, quadriceps, hip flexors, and hip pointers. Because of their inner surface and custom design, they attach to the wearer and transfer their stored elastic energy to the muscles, creating torque and assisting with muscle flexion and extension. The shorts also provide constant compression, strain distribution, impact absorption, heat circulation, and absorption of fatigue-inducing muscle vibrations caused by repetitive use. Circle No. 552 Beacon Athletics 800-747-5985 www.beaconathletics.com Beacon Athletics’ offers Smart-Hurdles, designed to give you an array of training options without the common problems normally associated with using, storing and transporting training hurdles. The innovative threepoint base improves safety and opens up a number of new drill opportunities. The adjustable heights of the three larger hurdles add flexibility to training options. The ability to conveniently store and carry multiple hurdles improves the likelihood they will be used. Circle No. 553 HQ, Inc. 941-721-7588 www.hqinc.net Early intervention to rapidly and accurately assess core-body temperature on the field is necessary for the proper prevention, evaluation, treatment, and management of exertional heat stroke. Research indicates that external methods of monitoring core temperature have not been proven valid under conditions of intense exercise.

The CorTemp™ system—featuring the CorTemp ingestible temperature pill and data monitor—provides an easy, affordable approach in assessing elevated core temperature on the field and the effectiveness of cooling methods on the sidelines. CorTemp is FDA-cleared and is used by professional and collegiate teams nationwide. Circle No. 554 Medi-Dyne 800-810-1740 www.medi-dyne.com Medi-Dyne’s new CoreStretch is designed to elongate the back, stretching the muscles, tendons, and ligaments not only in the back but also those in your legs (including hamstrings and shins) that work in conjunction with the lower back. Traditional and conventional back-stretching methods are either too difficult to use or force the back to curve instead of elongate. CoreStretch is light and collapsible, making it easy to transport. Circle No. 555 NSCA 800-815-6826 www.nsca-lift.org Now available by the NSCA is the Allen Hedrick Dumbbell Training For Improved Athletic Performance video. Hedrick is the head strength and conditioning coach at the United States Air Force Academy. This video discusses and details the advantages of using dumbbells in the training programs of athletes at every level, and it includes a variety of exercises that provide the opportunity for sport-specific training. Circle No. 556 NSCA offers Richard Borden-The Explosive Lifts video, which features hands-on instructions that demonstrate and explain techniques involved in the Romanian dead lift, squat, Olympic-style pull, power snatch, and ATHLETICBID.COM

FOOTBALL CONDITIONING power clean. This video also demonstrates the proper grip, body mechanics, and exercise techniques for each lift. This is an ideal training aid for training the explosive power athlete. Circle No. 557 Perform Better 800-556-7464 www.performbetter.com The Perform Better Sled of Champions is the only resistance sled that allows for both pushing and pulling exercises from multiple positions. The unique sled handles allow the user to go high or low, vertical or horizontal, angle inside or outside. The flexible hand positioning allows for a wide variety of training variations. The unit is designed so all you have to add is your Olympic plates to achieve desired resistance. You’ll see Sled of

Champions in the 2006 Perform Better catalog. Call toll-free for your copy or check its Web site. Circle No. 558 Perform Better’s new Prostar MB Super Rack’s efficient design allows for up to six users to work out at one time. It is equipped with two side-mounted chinup bars, safety spot arms, bar catchers, and a free-standing vertical weight rack with bar holder. The adjustable bench has 12 adjustment points plus a threeadjustment seat pad. The tilt and roll wheels allow easy movement, and the 8’ x 6’ power platform, with four layers of plywood and rubber, create maximum impact protection. This heavy-duty unit is crafted with seven-gauge, 3’ x 3’ steel uprights and includes a lifetime warranty. Call today to request your 2006 Perform Better catalog, or check the company’s Web site. Circle No. 559

Introducing Convenient, Easy Hydration Testing Designed speciﬁcally for athletic use Check hydration status simply

Power Lift 800-872-1543 www.power-lift.com The Combo Power Rack from Power Lift combines two lifting stations into one space-saving rack. It is available in eight- and nine-foot heights, and comes with all of the following: two pairs of safety spot bars, two pairs of patented rhino hook bar catches, and two dual-grip chin-up bars. The unit also includes storage for bars, weights, and bumper plates. The space inside the rack accommodates two people for spotting two bench press stations at once. The Combo power rack can be customized with Power Lift’s patented “Lever Action” benches and Olympic lifting platforms. Circle No. 560

Smart-Cart

Training System

Economical & easy-to-use Results in 30 seconds

The HydratrendTM kit includes 50 urine test strips, a sample collection cup, complete instructions, a color chart for reading results, quality controls, and a card for recording test results over time. Suitable for use by athletic trainers, coaches or individuals. Available at Medco - www.medco-athletics.com, 800-556-3326; Henry Schein - www.henryschein.com, 800-851-0400; Alert Services, Inc. 800-688-3767; Collins Sports Medicine 800-886-2825; Sports Health, Division of School Health Corp. 866-323-5465; or Summit Sports Medicine Products 888-564-8920. HydraTrendTM is a product of UriDynamics, Inc. www.uridynamics.com • Item# 97230

•

Innovative, fun and effective training

•

Train 60 athletes per session

•

Makes storage and transport easy

Train the pro’s, the high school team, or rehabilitate injuries. The Smart- Cart Training System is something you’ll want to learn more about.

TRAINING & FIELD EQUIPMENT EXPERTS

beaconathletics.com Visit us online or call anytime!

[800] 747-5985 Circle No. 147

Circle No. 146 ATHLETICBID.COM

T&C APRIL 2006

FOOTBALL CONDITIONING Power Lift 800-872-1543 www.power-lift.com The Power Lift® Belt Squat is a great way for training the hamstrings, glutes, quadriceps, and hips while eliminating spinal compression. From a standing position, athletes disengage the work arm to start the exercise. The squat belt attaches to the work arms on each side over an athlete’s hips. The force is evenly distributed through the athlete’s heels, emphasizing the muscles in

the hips, glutes, and hamstrings. The machine is ideal for teaching the squat, rehabbing injuries, and performing one-legged squats and lunges. Weight storage and three custom belts are standard. Circle No. 561

Power Systems 800-321-6975 www.power-systems.com Intensify your lower-body training and conditioning with the new Power Systems’ Power Yoke. The compact design and cambered ends maintain an athlete’s proper form without compromising biomechanics while performing stepups and lunges. At 38 inches wide, the Power Yoke allows more athletes to work at the same time without competing for floor space. The Power Yoke’s heavily-padded shoulder harness with built-in hand grips will hold up to two 45-pound Olympic plates on each side. For more information on all Power Systems products, visit online or call toll-free. Circle No. 562 Sports Imports 800-556-3198 www.vertecjumptrainer.com Virtually all professional and college sports teams and the NFL Scouting Combine use the Vertec jump-training system, distributed by Sports Imports. It is one of the best ways 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 wallmounted version is now available. Circle No. 563 efi Sports Medicine 800-541-4900 www.efisportsmedicine.com efi Sports Medicine, the leader in functional exercise equipment, offers Total

Circle No. 148

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ATHLETICBID.COM

FOOTBALL CONDITIONING Gym PowerTower™. Now, users can conveniently change the incline level at the touch of a button during an exercise in progress. The PowerTower has 12 pre-calibrated levels and incremental adjustments from three to 72 percent of body weight. Athletic trainers of Super Bowl XL Champion Pittsburgh Steelers use Total Gym PowerTower to get players back on the field faster and more efficiently after injury. Circle No. 564

VertiMax’s Web site for more details and satisfied customer testimonials. Circle No. 566

sion-made from specially-developed Scandinavian steel. WerkSan uses five

WerkSan Sports USA 877-WERKSAN www.werksanusa.com WerkSan is now the official barbell of U.S.A. Weightlifting and is certified by the I.W.F. WerkSan engineers are devoted to producing safer, better-performing, longer-lasting weight-training equipment. WerkSan’s bars are preci-

carbon-fiber bearings—not just four steel bearings—and they are strategically located at stress points to increase strength, durability, and performance. These bars are guaranteed for a lifetime—introductory prices are not. Circle No. 567

VertiMax 800-699-5867 www.vertimax.com The VertiMax V4 has long been the “go to” device for building lower-body reactive power. No training system will do more to increase an athlete’s vertical jump, first-stepquickness, and competitive moves. It is the world’s most advanced light-load velocity-specific training system, providing maximum transfer to the field of play. Please go to VertiMax’s streaming video Web site for all the details on the V4 system and the new V6 series. Circle No. 565 The new VertiMax V6 is a revolutionary advancement in functional, sports-specific total-body training. It is the only training system capable of applying a synchronous loading to the arms and shoulders while athletes perform explosive lowerbody training. The V6 is strongly endorsed by many NFL, NBA, and NCAA Division I head coaches. Visit

SERIOUS COMPRESSION, SUPERIOR PERFORMANCE

BodyGuard offers a unique combination of both muscle support and performance enhancement in easy-to-use, lightweight, comfortable sportswear products for shoulder, groin/hamstring, knee, elbow, shin and ankle injuries. The BodyGuard’s compressive energy transfer assists muscles in generating torque, reduces muscle vibration, tissue damage, delays muscle fatigue, and keep muscles warm. Antibody, Inc. BodyGuard -Taking Protection and Performance To The Highest Level Visit and shop on-line at www.antibodywear.com Phone 410-581-0900 • Fax 410-581-0991 Circle No. 149

ATHLETICBID.COM

T&C APRIL 2006

FOOTBALL CONDITIONING WerkSan Sports USA 877-WERKSAN www.werksanusa.com

Xvest 800-697-5658 www.thexvest.com

For safety and durability, count on WerkSan. The company has a strong, worldwide reputation for high-quality weightlifting equipment. The company’s engineers are devoted to producing safer, better-performing, longer-lasting equipment. WerkSan manufactures the official barbell of U.S.A. Weightlifting, is certified by the I.W.F., and the company stands behind its equipment. WerkSan bars are guaranteed for life, and its bumper plates are guaranteed for two years from the date of purchase. Circle No. 568

“I have found the Xvest to be an excellent tool for providing overloads in plyometrics, 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, both 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 spe-

cialist.” —Donald A. Chu, Ph.D., PT, ATC, CSCS, author of Jumping Into Plyometrics Circle No. 569 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 is buying them. For more information on all the Xvest models, call the company or visit its Web site. Circle No.570

The Most Innovative On-Line Buyer’s Guide for Athletic Organizations

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.

AthleticBid.com is a free service to help buyers at schools and athletic organizations contact many companies in the most efficient fashion to request product specs and pricing information. It used to take hours to contact dozens of companies to research products and plan purchases. But by using AthleticBid.com, it now only takes minutes.

See for yourself why more than 13,000 unique users each month rely on

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ATHLETICBID.COM

CASE STUDY

Rogers Athletic Revamps Weight Room with New Brute System When Pope High School in Marietta, Ga,. revamped its weight room, Head Football Coach Bob Swank’s primary concern was space and his second concern was making sure he bought long-lasting equipment. “We had just finished our weight room and we were actually ready to place an order with another vendor,” Swank says. “Then we discovered the Brute System by Rogers Athletic Company. The catalog came across my desk, and we were amazed. We recognized the Rogers name from all the quality football practice equipment that we have purchased from them, even while at different schools. We knew the quality of the football items were excellent so we researched their new weight line. “The Brute Rack System appeared to be heavy-duty, tough equipment,” Swank says. He believed other equipment could accomplish the same exercises, but wouldn’t last as long. Since he was already familiar with the sturdiness of Rogers Athletics’ popular football sleds, he was confident that the Brute Rack would have a similar tough build. The company’s Monster Arm™ attachments also intrigued Swank because they would allow sport-specific movements during training and alleviate the space concerns regarding the new weight room. He reports that the Monster Arms are usually used once a day and have saved the school from having to purchase separate, space-consuming machines to accomplish the same exercises. Swank enjoys the productivity of the revamped weight room: “With our 12 Racks, we can run up to 60 kids at a time for very effective workouts.”

Rogers Athletic Company 3760 W. Ludington Dr. Farwell, Michigan 48622 888-765-3248 freeinfo@rogersathletic.com www.rogersathletic.com ATHLETICBID.COM

T&C APRIL 2006

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Antibody (The BodyGuard) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Aquatics by Sprint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Balanced Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Beacon Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Biofreeze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 BioMedical Life Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IBC Cadlow Shoulder Stabilizer (DM Systems) . . . . . . . . . . . . . . . . . . . . . . . . 23 CeraSport . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 Cramer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 CytoSport (CytoFlex) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 CytoSport (Muscle Milk). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IFC efi Sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Exertools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Game Ready . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 Gatorade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2-3 HQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Impulse Training Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Keiser . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Kneebourne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Medi-Dyne (Skin-On-Skin) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Medi-Dyne (stretching aids) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Medical Specialties . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 NExTT Solutions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 NSCA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

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Oakworks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . BC OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Perform Better . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Perform Better (seminars) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Pilates on Fifth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52 Power Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Power Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 PowerLung . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 PrePak Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Presagia Sports. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 PRO Orthopedic Devices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Prossage Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 PROTEAM by Hausmann. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 RacerMate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 SAM Medical Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Shuttle Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Sports Imports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Stellar Orthopedics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Stott Pilates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51 Swede-O . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Townsend Design . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 TurfCordz/NZ Manufacturing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Uridynamics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 VertiMax . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 WerkSan Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Xvest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64

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Active Ankle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Antibody (compression shorts) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Antibody (shoulder brace) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Aquatics by Sprint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Balanced Body (Half-Trapeze Retrofit Kit) . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Balanced Body (Pilates Allegro System) . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Beacon Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Biofreeze. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 BioMedical Life (QuadStar Elite) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 BioMedical Life (QuadStar II) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Cera Products (CeraSport) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 CorePole. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74 Cramer (Co-Stretch Tape) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Cramer (Cold Shoulder Wrap) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Creative Health Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74 CytoSport (CytoFlex) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 CytoSport (Muscle Milk). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 DM Systems (AnkleTough) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 DM Systems (Cadlow) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 efi Sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Exertools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Game Ready (Accelerated Recovery System) . . . . . . . . . . . . . . . . . . . . . . . . 60 Game Ready (portable system) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Gatorade (Endurance Formula) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Gatorade (Nutrition Shake) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Gatorade (Rain) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 HQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Impulse Training Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Keiser (Air300 Leg Press) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60 Keiser (Functional Trainer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Kneebourne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Magister (Eggsercizer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Magister (REP Bands) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Medi-Dyne (CoreStretch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Medi-Dyne (Skin-On-Skin) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Medical Specialties (DynaTrack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Medical Specialties (new product) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Medical Specialties (Patellavator) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 NSCA (Dumbbell Training) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66

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COMPANY

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557 . . . 532 . . . 534 . . . 533 . . . 574 . . . 573 . . . 582 . . . 559 . . . 558 . . . 575 . . . 561 . . . 560 . . . 576 . . . 562 . . . 536 . . . 503 . . . 537 . . . 546 . . . 547 . . . 535 . . . 538 . . . 539 . . . 541 . . . 540 . . . 516 . . . 515 . . . 563 . . . 550 . . . 578 . . . 577 . . . 549 . . . 548 . . . 542 . . . 551 . . . 580 . . . 565 . . . 566 . . . 567 . . . 568 . . . 569 . . . 570 . . .

NSCA (Explosive Lifts) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Oakworks (PerformaLift) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Oakworks (PowerLine Treatment Table) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 OPTP (BodyBolster) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 OPTP (Pilates for Rehab). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Perform Better (catalog) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74 Perform Better (Prostar MB Super Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Perform Better (Sled of Champions) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Pilates on Fifth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Power Lift (Belt Squat) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Power Lift (Combo Power Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67 Power Systems (Pilates Versa-Tubes) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Power Systems (Power Yoke) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 PrePak Products (ExerBand Fitness Bar) . . . . . . . . . . . . . . . . . . . . . . . . . . 62 PrePak Products (new product) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Presagia Sports. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 PRO Orthopedic (Hinged Brace) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 PRO Orthopedic (neoprene sleeve) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Prossage Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 PROTEAM (Hi-Lo Taping Table) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 PROTEAM (Hi-Lo Treatment Table). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 SAM Medical (Soft Shell Splint XL) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 SAM Medical (Splint XL) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Shuttle Systems (Shuttle Balance) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Shuttle Systems (Shuttle MVP) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Sports Imports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68 Stellar Orthopedics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Stott Pilates (Rehab Reformer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Stott Pilates (SPX system) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Swede-O (ActiveWrap). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Swede-O (knee braces) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Townsend Design (Premier Ankle Brace) . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Townsend Design (RebelPro) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Uridynamics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74 VertiMax (V4) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 VertiMax (V6) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 WerkSan Sports (barbell) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 WerkSan Sports (weightlifting equipment) . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Xvest (Don Chu) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Xvest (Fire Fighter model). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70

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PILATES EQUIPMENT Balanced Body Pilates 800-PILATES www.pilates.com The Pilates Allegro® System by Balanced Body is an expandable fivein-one versatile exercise system. It includes the Reformer, two mats, a Half-Trapeze, an integrated Tower, and moving-carriage training system. Start with the complete system, or begin slowly with the Allegro Reformer, followed by adding leg exercises, the Tower of Power™, and a jump board as your program expands. This system easily rolls, stacks, and stores vertically. It strengthens core muscles, increases flexibility, and keeps athletes playing and off the injured list. A stretch version is available for large and tall users. Circle No. 571 Balanced Body’s new Half-Trapeze Retrofit Kit converts any Balanced Body wood-framed reformer into a Reformer/ Half-Trapeze Combination, one of the most versatile pieces of Pilates equipment available. This kit adds a wide range of trapeze table exercises, from springassisted sit-ups to standing, sitting, and floor routines, including working in multiple planes of resistance on a moving platform. The Retrofit Kit includes a vertical half-trap frame with components plus twin mats that can double as non-skid floor mats. Its conversion system is among the easiest to use on the market. Circle No. 572 OPTP 800-367-7393 www.optp.com/ad Exclusively from OPTP, Pilates for Rehab details exercises that are supported with the clinical foundation of Pilates and rehab by referencing experts such as Diane Lee and Vladimir Janda. This text is written by authors/ practitioners Elizabeth Smith, PT, ATC, and Kristin Smith, BA, CFT, who have ATHLETICBID.COM

combined their rehab, training, lecturing and teaching experience to create a clear guidebook. For more information, call toll-free or visit OPTP’s Web site. Circle No. 573 Incorporate the BodyBolster™ into your daily Pilates, yoga, or stretching routine to increase free movement. The purpose of the BodyBolster is to stretch the soft tissue and increase your mobility and strength by developing neurological awareness of your musculoskeletal system. The BodyBolster also reduces muscle tension by correcting movement patterns and enabling soft tissue release. Included with the

BodyBolster is a 52-page instruction booklet. For more information, call tollfree or visit OPTP’s Web site. Circle No. 574 Pilates on Fifth 888-745-2830 www.cardiolates.com Cardiolates® from Pilates on Fifth is a new exercise system that combines all the cardiovascular and health benefits of rebounding with the core-strengthening and aligning benefits of Pilates. The deep postural muscles of your body are constantly contracting involuntarily to maintain stability. Because rebounding challenges your stability, these deep postural muscles are challenged to keep you upright, strengthening your core effortlessly. Cardiolates can strengthen every cell of your body in its optimal alignment, allowing you to move freely, buoyantly, and energetically. Visit Cardiolates online for more information. Circle No. 575 Power Systems 800-321-6975 www.power-systems.com Power Systems’ new Pilates VersaTubes allow you to experience reformer-like resistance workouts

without the hassle of heavy, complicated, and expensive equipment. Add a new perspective to your mat class as you fire up your “powerhouse” core muscles with this set of four connected resistance tubes. The Pilates Versa-Tubes connect to a center nylon strap with two tubes having padded handles and the other two having adjustable foot/ankle cuffs. The three resistance levels (light, medium, and heavy) help increase flexibility, improve postural alignment, and strengthen and lengthen muscles. Circle No. 576 Stott Pilates 800-910-0001 www.stottpilates.com Ideal for athletic trainers who want to offer their athletes a quality Pilates program, Stott Pilates® Group SPX™ system offers a customized package that ensures consistent programming and easy implementation with ready-to-use workouts that feature the Group SPX Reformer. At only 100 pounds, this reformer stands its ground by facilitating dozens of exercises, and converts easily to a mat to deliver dozens more. For more information visit Stott Pilates Web site or call toll-free. Circle No. 577 Designed for performing core stability, peripheral mobility, and plyometric exercises with exceptional results, the Stott Pilates® Rehab Reformer’s unique engineering allows it to be used strictly as a reformer by simply adding a mat converter and the optional vertical frame. The Rehab Reformer offers unparalleled versatility while saving floor space and money. Visit the Stott Pilates Web site or call toll-free to order or receive more information. Circle No. 578

T&C APRIL 2006

TESTIMONIAL

MORE PRODUCTS

CATALOG SHOWCASE

Getting Them Back In Action With Game Ready

CorePole Inc. 866-547-4173 www.corepole.com

Creative Health Products, Inc. 800-742-4478 www.chponline.com

CorePole workouts encompass multi-planar strength, cardio, flexibility, and stability. This dynamic exercise

“I’ve seen a two-fold increase in recovery rates. Guys are back in half the time.”

equipment is completely mobile, yet very stable. Its base is filled with 250 pounds of sealed sand, enabling up to 14 users to perform the same or different exercises simultaneously. Six different height-anchor points rotate to offer 360-degree movement around the pole. CorePole is easily adaptable with other products such as steps, the Bosu® balance trainer, mats, stability balls, etc. The package includes 20 bands encased in a nylon safety sleeve, 20 foot cuffs, a training DVD, and a manual. Circle No. 579

Since 1976, Creative Health Products has been a leading discount supplier of rehabilitation, fitness, exercise, and athletic equipment, as well as health, medical, and fitness testing and measuring products, all available at reduced prices. Creative Health Products offers heart rate monitors; blood pressure testers; pulse oximeters; body fat calipers; scales; strength testers; flexibility testers; stethoscopes; pedometers; exercise bikes; ergometers; stopwatches; fitness books and software; exercise bands; step benches; hand and finger exercisers; heating pads; and more. Circle No. 581

Stan Conte, PT, ATC Head Athletic Trainer San Francisco Giants “I’ve used Game Ready consistently with fabulous results. Every athletic trainer should have one in his or her training room.” Jasen Powell Head Athletic Trainer Los Angeles Clippers “We have been able to objectively quantify decreases in swelling and edema on a pre- and post-treatment basis. In some situations, the reduction has been dramatic.” Chuck Krpata, PT, ATC Krpata Physical Therapy Carmel, Calif.

Game Ready 2201 Dwight Way Berkeley, CA 94704 888.Game.Ready (888-426-3732) info@gameready.com www.gameready.com 74

T&C APRIL 2006

Uridynamics, Inc. 866-748-7463 www.uridynamics.com Uridynamics’ HydraTrend™ urine test strips provide feedback about an athlete’s hydration level, helping athletic trainers make sure that athletes are properly hydrated to perform at their best and remain safe from dehydration and exertional illness. HydraTrend test strip kits are convenient and easy to use, and provide results in just 30 to 60 seconds. Each kit includes 50 test strips, a sample collection cup, complete instructions, a color chart for interpreting results, quality controls, and a card for recording test results over time. Circle No. 580

Perform Better 800-556-7464 www.performbetter.com The Guide to Functional Rehabilitation is the new rehabilitation edition of the 2006 Perform Better Catalog. This special publication focuses on training and rehab products that speed up recovery, allowing individuals to resume their normal activities. This guide is neatly organized into 14 sections, such as Flexibility, Recovery, Strengthening, Balance, Stabilization, and more. This edition is free and available at Perform Better by calling toll-free, or it may be requested from the company’s Web site. Circle No. 582

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WEB NEWS Detailed Pilates Resources Found At Balanced Body’s Web Site For 30 years, Balanced Body has been a worldwide leader providing Pilates equipment, education, and programming. Its new Web site offers a wide range of Pilates resources for professionals as well as students to find equipment, education, and other information. New features include comprehensive information on instructor training and continuing education; a library with the industry’s most complete listing of books, articles, and dissertations; and the new Studio Finder that helps users find nearby Pilates facilities. Balanced Body’s expanded online store offers a full range of Pilates equipment, accessories, books, videos, DVDs, and more. Visit Balanced Body online to see why it remains a top choice for Pilates professionals worldwide.

www.pilates.com FitBALL® Training Products Now Online Discover the world of FitBALL®. The brand synonymous with exercise balls is now making a further impact in the fitness and rehab markets with new products for balance training, strength training, Pilates, functional training, massage therapy, and education. See the entire FitBALL line of professional-quality products, including the new FitBALL Roller, FitBALL SoftMeds, FitBALL Sport, and FitBALL Tubing. This user-friendly site has information for prospective wholesale customers as well as links for consumers to visit online FitBALL dealers. Sign up for our monthly e-newsletter, the Health Bounce, filled with health and fitness articles as well as new product announcements.

www.fitball.com Easy-To-Order Orthopedic Products Available at Med Spec’s Web Site At Med Spec’s Web site, visitors will be able to easily browse all of the company’s orthopedic and sports medicine products. With detailed product descriptions, pictures, and easy-to-follow sizing charts, the site makes it simple and fast to find and order the product that is right for you. At this Web site, you can also read about the company’s warranty and client testimonials. Be sure to request your literature while visiting Med Spec online.

www.medspec.com NZ Mfg. Offers Cordz For Athletes At All Levels Visit NZ Mfg. online to view some of the highest-quality resistive exercise products for physical rehabilitation, sports and swim training, and general fitness in the industry. The company’s MediCordz products are designed to accommodate all major joints and muscle groups to fulfill any rehabilitation need. Its TurfCordz products are used in high-level athletic training for explosive start drills, power-building footwork, and simulated play action, and they offer the safety and security professional athletes demand. The StrechCordz line of swim-training products were designed by competitive swimmers to improve stroke, endurance, and strength in youths to master swimmers, for both in-water and dry-land use.

www.nzmfg.com PrePak Upgrades Site For Ordering Convenience PrePak Products, a manufacturer of fitness and rehabilitation products, upgraded its Web site in September 2005. Secure and convenient online ordering is available for the entire PrePak product line, including the Web-Side Exercise Rail System, ExerBand products, the Home Ranger Shoulder Pulley, and Free Up Massage Cream. Online customers will find a downloadable PDF catalog and price list, company history and contact information, trade show schedule, industry notices and announcements, and a regional dealer locator.

www.prepakproducts.com Better-Body Information at Tanita’s Web Site Find out how to better your body at Tanita’s Web Site. Click on the Living Health link to discover why measuring and understanding body composition is more important than weight or body mass index, which can be misleading. Not sure about BIA technology? Tanita is proud to have significant research in the form of published peer-reviewed and cohort studies, some of which can be found in the Supporting Research, under the Living Healthy option in the drop-down menu. Tanita’s Web site also provides the most comprehensive overview of the company’s medical, consumer, and industrial product lines, including images, specifications, and authorized distributors. Tanita’s corporate mission is to develop products designed to help people enjoy healthier lives.

www.tanita.com

ATHLETICBID.COM

T&C APRIL 2006

CEU QUIZ

T&C April 2006 Volume XVI, No. 3

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 78) that represents the best answer for each of the questions below. Complete the form at the bottom of page 78, include a $20 payment to Training & Conditioning, and mail it by May 31, 2006 to the following address: Training & Conditioning, ATTN: 16.3 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 June 15, 2006. The Glycemic Index (pages 10-12) Objective: Understand the glycemic index and how it can be used effectively for athletes. 1. The Glycemic Index is: a) A list of foods containing glucose. b) A ranking of nutritional value for foods. c) The amount of carbohydrates found in a particular food. d) A ranking of carbohydrates based on their immediate effect on blood glucose levels. 2. What is the “standard” carbohydrate typically used for the glycemic response comparison? a) An apple. b) Rye bread. c) Wheat bread. d) White bread. 3. What is the most common Glycemic Index rating scale? a) High = 90-100, moderate = 80-89, low = less than 80. b) High = greater than 72, moderate = 45-71, low = less than 45. c) High = greater than 70, moderate = 56-69, low = less than 56. d) High = greater than 60, moderate = 50-59, low = less than 50. 4. Foods that are high in fiber, vitamins, and minerals are typically: a) High in fat. b) Low to moderate glycemic foods. c) High glycemic foods. d) Easily and quickly digested.

Golden Opportunity (pages 16-23) Objective: Learn how one athletic trainer rehabs knee injuries in snow sports and how his techniques apply to other athletes. 5. One way the author motivates athletes during the initial stages of rehab is to: a) Move the athlete to a physical therapy clinic. b) Do all the rehabilitation in the training room. c) Move them out of a rehab setting and into a weight room, field house, or gym. d) Keep the rehabilitation time-line a secret.

T&C APRIL 2006

6. What are two critical areas to maintain in knee rehabilitation? a) Prescribed time frames in rehabilitation and training without the knee involved. b) Joint mobilization and pushing to the max. c) Joint ROM and the prescribed time frame. d) Joint homeostasis within the envelope of function and strengthening and conditioning around the knee. 7. Why is water training a good method for rehabbing athletes? a) It helps the athlete follow a good progression of loading and unloading the joint. b) Athletes like a different way of training, like swimming. c) The pools in rehab facilities are heated. d) It provides a soothing atmosphere.

Ahead Of The Pack (pages 25-31) Objective: Understand the latest research findings when it comes to endurance training, and see how you can incorporate them into your conditioning programs. 8. In short efforts under 10 minutes, higher blood lactate concentration: a) Supplies muscles with a greater amount of anaerobic energy. b) Improves endurance. c) Improves recovery. d) Supplies muscles with a greater amount of aerobic energy. 9. Why is interval training frequently chosen over continuous training? a) It helps athletes improve on short races and sprints in games. b) It enables an athlete to perform a greater amount of work at elevated intensity. c) It enables athletes to run long distances faster. d) Athletes think it’s easier. 10. Dr. Gregory Wells’s current research suggests that work performed by expiratory muscles: a) Decreases proportionality to exercise intensity b) Is not beneficial to recovery after short efforts. c) Hurts an athlete’s chances of tolerating more lactic acid. d) Increases the proportionality to exercise intensity.

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Same Team (pages 33-38) Objective: To see the importance of maintaining a relationship with your athletic director that keeps you both on the same page. 11. What is the first step to building any type of relationship with a supervisor? a) Know their goals and big-picture vision. b) Provide them a written plan of your goals. c) Share detailed information of the day-to-day operations. d) Dress comfortable and functional. 12. According to Vazquez, one should assess the administrator’s understanding of: a) NCAA rules. b) The insurance process. c) Athletic training. d) The red-shirt process. 13. An important aspect of maintaining mutual trust is: a) Only provide limited information. b) Let the administrator contact you with questions and be reactive. c) Creating and maintaining effective lines of communication. d) Only contact your administrator when there is a problem. 14. What might preparing an effective, convincing proposal include? a) Checking the amount of money available for the idea b) Seeing what other divisions are doing. c) Having the proposal bound with a cover page, charts, and anything else that supports the request. d) Handwriting the proposal on letterhead. 15. According to Benavides, the most effective arguments: a) Cost less than $1000.00. b) Place your students’ needs at the center. c) Promote gender equity. d) Can be budgeted over six months.

Pizza Party! (pages 41-44) Objective: Gain an understanding of how fast-paced high school athletes need to be approached when it comes to nutrition. 16. The Joint Commission of Sports Medicine conducted a pilot study of 500 high school athletes and found that 21.6% of the students surveyed ask whom for advice about supplements? a) A coach. b) A dietician. c) A doctor. d) Their parents. 17. The study also indicated that the most effective way to inform students of supplements and nutrition information was: a) Presentation by a sports dietician. b) Presentation by a famous athlete. ATHLETICBID.COM

c) A poster. d) A computer or video game. 18. Parents should be included in nutritional education because: a) Parents provide the daily lunch money. b) High school athletes’ eating habits are heavily influenced by families. c) They should know what their minors are taught. d) Parents believe many food fallacies.

Pilates on the Line (pages 47-52) Objective: Learn how one school incorporated Pilates exercises into their football training program, which in turn brought the team to new levels of success on the field. 19. Each movement in Pilates is about _______ the body. a) Stretching. b) Synchronizing. c) Warming up. d) Toning. 20. Pilates has a unique ability to create muscle balance about the: a) Knee and ankle. b) Pelvic-hip-lumbar complex. c) Hip flexors and extensors. d) Hip abduction and adduction. 21. Pilates provides an active stretch similar to what? a) Traditional stretching. b) Static stretching. c) Bounce stretching. d) PNF stretching. 22. Pilates breathing is one way to train the _______ to contract during certain activities: a) Serratus anterior. b) Rectus abdominus. c) Diaphragm. d) Transverse abdominus. 23. How are athletes instructed to exhale when doing Pilates? a) Flatten their tummy. b) Draw their navel to the spine. c) Slide the ribs into the front pants pockets. d) Simulate the Val Salva Maneuver. 24. Which exercise is used as a warm-up? a) Hundred. b) Articulating bridge. c) Standing footwork. d) Side plank. 25. Emphasis on body control through core strength: a) Improves flexibility. b) Increases endurance. c) Increases stability of the spine. d) Improves reaction time.

Answer sheet is on page 78 T&C APRIL 2006

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 $20 payment to Training & Conditioning, and mail it to the following address: Training & Conditioning, ATTN: 16.3 Quiz, 2488 N. Triphammer Road, Ithaca, NY 14850, no later than May 31, 2006. 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 June 15, 2006.

The Glycemic Index

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Golden Opportunity

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Ahead Of The Pack

8. 9. 10. Same Team

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13. 14. 15.

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Pizza Party!

16. 17. 18.

Pilates on the Line

19. 20. 21. 22. 23. 24. 25.

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