Training & Conditioning 16.3

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Rehabbing for Performance

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Circle No. 100

T&C APRIL 2006 1 ATHLETICBID.COM

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

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

Comeback Athlete

6 Lucasz Selwa

Salisbury High School, Pa.

Nutrition Roundup

10 A Look at the Glycemic Index

By Dr. Christopher Mohr

Equipment Solutions

14 Weighted Vest Workouts

Sideline

45 Understanding Energy Drinks

72 Advertisers Directory

Product Pages

55 Product Launch

56 Nutritional Aids

57 Rehab Equipment

65 Knee Products

66 Football Conditioning

73 Pilates Equipment

74 More Products

CEU Quiz

76 For NATA and NSCA Members

April 2006, Vol. XVI, No. 3

CONTENTS

3325

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

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.

©2005 S

-VC

, Inc.

Learn more at gatorade.com/athletictrainers

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Circle No. 101

T&C APRIL 2006

Publisher Mark GoldbergEditorial Staff

Eleanor Frankel, DirectorR.J. Anderson, Kenny Berkowitz, Abigail Funk, David Hill, Dennis Read,Greg Scholand, Laura Smith Circulation Staff

David Dubin, DirectorJohn CallaghanArt Direction

tuesdaythursday Brand AdvertisingProduction Staff

Bridget Mundy, DirectorAdam Berenstain, Jonni Campbell,Jim HarperIT Manager

Mark NyeBusiness Manager

Pennie SmallSpecial Projects

Dave WohlhueterAdministrative Assistant

Sharon Barbell Advertising Materials Coordinator

Mike TownsendMarketing Director

Sheryl ShafferMarketing/Sales Assistant

Danielle CatalanoAdvertising Sales Associates

Diedra Harkenrider(607) 257-6970, ext. 24Rob Schoffel(607) 257-6970, ext. 21

T&C editorial/business offices:

2488 N. Triphammer RoadIthaca, NY 14850 (607) 257-6970Fax: (607) [email protected]

April 2006 Vol. XVI, No. 3

Marjorie Albohm, MS, ATC/LDirector of Sports Medicine and Orthopaedic Research,Orthopaedics Indianapolis

Jon Almquist, ATCSpecialist, Fairfax County (Va.) Pub. Schools Athletic Training Program

Brian Awbrey, MDDept. of Orthopaedic Surgery,Massachusetts General Hospital,and Instructor in Orthopaedics,Harvard Medical School

Jim Berry, MEd, ATC, SCAT/EMT-BDirector of Sports Medicineand Head Athletic Trainer,Myrtle Beach (S.C.) High School

Leslie Bonci, MPH, RDDirector, Sports Medicine Nutrition Program, University of PittsburghMedical Ctr. Health System

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

Cynthia “Sam” Booth, ATC, PhDManager, Outpatient Therapyand Sportsmedicine,MeritCare Health System

Debra Brooks, CNMT, LMT, PhDCEO, Iowa NeuroMuscular Therapy Center

Cindy Chang, MDHead Team Physician,University of California-Berkeley

Dan Cipriani, PhD, PTAssistant Professor, Dept. of Exercise and Nutritional Sciences, San Diego State Univ.

Gray Cook, MSPT, OCS, CSCSClinic Director, Orthopedic & Sports Phys. Ther., Dunn, Cook, and Assoc.

Bernie DePalma, MEd, PT, ATCHead Athl. Trainer/Phys. Therapist,Cornell University

Lori Dewald, EdD, ATC, CHESAthletic 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, CSCSSports Alliance, Inc.

Boyd Epley, MEd, CSCSAsst. 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, EMTDirector of Sports Medicine,Virginia Military Institute

Vern Gambetta, MA, President, Gambetta Sports Training Systems

Joe Gieck, EdD, ATC, PTDirector of Sports Medicine and Prof., Clinical Orthopaedic Surgery, University of Virginia

Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United

Gary Gray, PT, President, CEO, Functional Design Systems

Maria Hutsick, MS, ATC/L, CSCSHead Athletic Trainer, Boston University

Christopher Ingersoll, PhD, ATC, FACSM Director, Graduate Programs in Sports Medicine/Athletic TrainingUniversity of Virginia

Jeff Konin, PhD, ATC, PTAssistant Athletic Director for Sports Medicine, James Madison University

Tim McClellan, MS, CSCSDirector of Perf. Enhancement,Makeplays.com Center for Human Performance

Michael Merk, MEd, CSCSDirector of Health & Fitness,YMCA of Greater Cleveland

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

Steve Myrland, CSCSOwner, Manager, Perf. Coach,Myrland Sports Training, LLCInstructor and Consultant,University of Wisconsin Sports Medicine

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

Bruno Pauletto, MS, CSCSPresident, Power Systems, Inc.

Stephen Perle, DC, CCSPAssociate Prof. of Clin. Sciences,University of Bridgeport College of Chiropractic

Brian Roberts, MS, ATC, Director, Sport Performance & Rehab. Ctr.

Ellyn Robinson, DPE, CSCS, CPTAssistant Professor, Exercise Science Program,Bridgewater State College

Kent Scriber, EdD, ATC, PTProfessor/Supervisor of Athletic Training, Ithaca College

Chip Sigmon, CSCSStrength and Conditioning Coach,Carolina Medical Center

Bonnie J. Siple, MS, ATCCoordinator, Athletic Training Education Program & Services, Slippery Rock University

Chad Starkey, PhD, ATCVisiting ProfessorAthletic Training Education ProgramOhio University

Ralph Stephens, LMT, NCTMBSports Massage Therapist,Ralph Stephens Seminars

Fred Tedeschi, ATCHead Athletic Trainer, Chicago Bulls

Terrence Todd, PhD, Co-Director, Todd-McLean Physical Culture Collection, Dept. of Kinesiology & Health Ed., University of Texas-Austin

Training & Conditioning (ISSN 1058-3548)

is published monthly except in January

and February, May and June, and July and

August, which are bimonthly issues, for

a total of nine times a year, by MAG, Inc.,

2488 N. Triphammer Rd., Ithaca, NY

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Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY

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Editorial Board

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Circle No. 103

T&C APRIL 2006 ATHLETICBID.COM 6

Salisbury High School, Pa.Lucasz Selwa

the leg was becoming a little more stable. At this point, Frye ratcheted up the rehab, inserting more range-of-motion exer-cises 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-bear-ing exercises such as weight shifts, toe and heel raises,

On Oct. 8, 2004, following a short pass recep-tion, 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 foot-ball field writhing in pain and screaming at the top of his lungs.

When William Frye, ATC, Head Athletic Trainer at Salis-bury, 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 Or-thopaedic 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 frac-ture 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 learn-ing 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 exer-cises 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

AthleteComeback

A fractured leg during his junior year forced Lucasz Selwa to

change positions—and his attitude—during his senior year of play.

NLS

PH

OT

O


AthleteComeback

resistance-band exercises in all four directions, and non-ag-gressive 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, do-ing 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 10-minute 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 tib-ia 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 ath-letes, 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

THE ATHLETE

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Circle No. 105


AthleteComeback

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 re-covery. “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 gain-ing 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 as-pect 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

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 Dela-ware, 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 [email protected], fax: 607-257-7328 or call us at: 607-257-6970, ext. 18

■ 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.

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GI Values of Some Common FoodsGI Values of Some Common Foods

The Glycemic IndexIn the world of popular diets, the glycemic index (GI) is hot. Low carb eating plans tout the benefits of low glycemic foods over high glycemic ones, and there are even entire diets based on eating low GI meals.

The glycemic index is important for athletes, too, but in a much different way. Athletes should not avoid high glycemic foods. However, they should know when to eat high and low GI foods to enhance performance. In this article, I’ll explain how the glycemic index relates to nutrition for athletes.

What is the glycemic index? The first thing to understand is that all carbohydrates are not created equal. People often lump carbohydrates together as one whole category without any distinction, but carbs are a diverse group. For example, a slice of packaged white bread is very different from an apple.

This inequality is partly because of the varied nutrient con-tent of different foods. But it also has to do with how the food is digested and utilized by the body—and this is what the gly-cemic index is all about. Plant-based carbohydrates are high in fiber, slowing the digestion and absorption rate, and have a

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low glycemic index. Sweet foods, such as soft drinks, candy, and sugar coated cereals, are stripped of most nutritional benefits, so they are absorbed more rapidly. They are high on the glycemic index scale.

Very simply, the glycemic index is a ranking of carbohy-drates based on their immediate effect on blood glucose (blood sugar) levels. The blood glucose response is called the glycemic response, and is determined by ingesting a food containing 50 g of carbohydrate and comparing it over a two-hour period to a “standard” carbohydrate. White bread is typi-cally used for the “standard” carbohydrate, and its assigned value is 100. Thus, a food with a glycemic index of 60 will raise blood glucose 60 percent as much as would an equal amount of white bread.

RoundupNutrition

by Dr. Christopher Mohr

Christopher Mohr, PhD, RD, is the President of Louisville,

Ky.-based Mohr Results, Inc., which provides nutrition and

training consultations for individuals and corporations. He can

be reached through his Web site: www.MohrResults.com.

Note: GI values may vary slightly from source to source. Additional information and more extensive lists can be found at: www.glycemicindex.com.

High GI FoodsGlucose 100Corn flakes 92Honey 87Potato, baked 85Rice cakes 78Jelly beans 74Watermelon 72Bagel, white 72

Moderate GI FoodsWhite sugar 68Snickers bar 68Oatmeal 65Raisins 64Beets 64Corn 60

Low GI FoodsWhite pasta 50Whole wheat pasta 42Chick peas 42Strawberries 40All-bran cereal 38Apple 38Chocolate milk 34Yogurt, low-fat 33Skim milk 32Kidney beans 29Lentils 29Peach 28Whole milk 27Grapefruit 25Peanuts 13

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Circle No. 106

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The classification of high, moderate, and low glycemic index foods varies from source to source, but the most com-mon ratings are:

High: over 70Moderate: 56 to 69Low: under 56Should athletes focus on it? The glycemic index can be a

useful tool for athletes for two reasons. First, athletes can use

the GI to make sure they are eating a healthful diet. As a rule of thumb, athletes should focus on eating low and moderate glycemic foods, which are higher in fiber, vitamins, and min-erals than high glycemic foods. Good choices include whole grains, most fruits, and many vegetables.

High glycemic foods contain refined carbohydrates and tend to be less nutritious. They include sweetened cereals, white bread, candy, and rice.

However, when it comes to what athletes should consume during and after events or practices, high glycemic foods are the best choice. This is the second important GI fact to remember. Because high glycemic foods are low in fiber and digest quickly, they speed glycogen replenishment, and subsequently aid the recovery process. That’s why sports drinks and easily digested foods are recommended post-practice.

Words of warning. There are definitely benefits to using the glycemic index. However, there are also some caveats. For example, watermelon and carrots have a high glycemic index, and thus many popular fad diets say to limit or eliminate them. But these foods are rich in nutrients, and are great choices for athletes.

In addition, many high glycemic foods are not eaten alone. Most people won’t sit down and have several slices of bread without anything else. When cold cuts, butter, or olive oil are combined with bread, for example, the glycemic index of the meal changes because fat, protein, and fiber all slow absorption. Non-carbohydrates tend to have a very low glycemic response.

As with most issues in nutrition, the glycemic index is not cut and dry. Athletes need to be savvy about how it relates to their needs, and also understand how it affects performance. They need to forget the advice of popular diets, and learn how the right foods at the right times can help them succeed. ■

RoundupNutrition

Watermelon and carrots have a high glycemic index, and thus many popular fad diets say to limit or eliminate them.

But these foods are rich in nutrients, and are great choices for athletes.

Circle No. 107

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Circle No. 108

EQUIPMENT SOLUTIONS

A Vested Interest in Resistance TrainingA Vested Interest in

SQUAT JUMPSQUAT JUMP

STARTING POSITION: Feet shoulder-width apart (or wider), toes pointed forward and slightly out, and arms out to the sides for balance.ACTION: Flex at the hips and knees as in a standard squat. When your upper body becomes parallel with your thighs, immediately jump explosively by pushing your arms up and quickly extending your hips, knees, and ankles to lift you off the ground. When landing, keep your center of gravity over your base, aligning your shoulders over your knees and flexing your ankles, knees, and hips. Once you absorb the landing, immediately repeat the jumping action. Repeat 10 times.

SPLIT JUMP LUNGESSPLIT JUMP LUNGES

STARTING POSITION: In a lunge position with the right leg forward and both knees flexed at a 90-degree angle. Keep the front knee in line over the ankle without going past the toes.ACTION: Explosively extend the hips and knees in a jump-ing action to lift the body off the ground. When the feet make contact with the ground again, flex the knees and hips, but maintain an upright position. Immediately push off the ground, keeping the right foot in front throughout the exer-cise for 10 repetitions. Perform 10 repetitions with left leg forward.ADVANCED MOVEMENT: Alternating Split Jumps: While in the air, switch legs, so that the left leg is now for-ward upon landing. Execute proper landing. Immediately push off the ground and switch legs in the air again. Repeat 10 times, continuing to switch legs in the air.

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BEAR CRAWL THROUGH AGILITY RINGS™PUSH UPSPUSH UPS

STARTING POSITION: A standard push-up position with the arms slightly wider than shoulder width and straight, but not locked and the abdominal muscles tight.ACTION:11 Single Leg Push-Up: In the standard push-up position, lift one leg up behind you and off the floor during the entire push-up exercise. Repeat with the opposite foot lifted. 22 Clap Push-Up: Lower your chest and entire body to the ground until your elbows are at a 90-degree angle. Once you reach 90 degrees, immediately push yourself explosively off of the ground, extending your elbows. While in the air, clap your hands together quickly and then return them to the push-up position. Be prepared to catch yourself on the way down, and remember there will be more force than a regular push-up.

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EXTRA EQUIPMENT: Agility RingsSET-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 RingsACTION: 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.

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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 land-ing shock. Repeat 8-10 times. Repeat movement 8-10 times with the left foot on the box.

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EXTRA EQUIPMENT: Power Med-BallSTARTING 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.

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TREATING THE ATHLETE

Olympic gold medalist Hannah Teter is one of

many athletes to get back on course with help from

author Bill Knowles.

FFor the past 16 years I have been designing and imple-menting rehabilitation, re-conditioning, and strength training programs for world-

class 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 compet-itive 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 mod-ify the application. Thus I’ve developed an ACL rehab program that more re-sembles a strength and conditioning pe-riodized 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 re-turning to high-level competition.

Although I work primarily with ski-ers and snowboarders, more recently I have also worked with many ground-

based sport athletes. The program I use is applicable to any sport and it has three keys: motivation, training the entire ath-lete, and careful program design.

OPPORTUNITY OF A LIFETIME

A season-ending ACL injury can devas-tate an athlete, so I try to turn the emo-tions completely around. Very simply, I tell my athletes this: Injury equals op-portunity. If you spend time thinking otherwise, you’re moving in the wrong direction.

I explain that this is their opportuni-ty to get their body in sync. It is a time when they can concentrate on becom-ing stronger and more athletic in every

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.

BY BILL KNOWLES

How do you turn a devastating knee injury into a positive? By treating

it as an opportunity to take an athlete to new heights.

©GETTY IMAGES

Golden Golden Opportunity Opportunity



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Circle No. 110



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 stimulat-ing 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 treat-ment setting, such as the athletic train-ing room or physical therapy clinic, to a weightroom, field house, or gym. For any athlete, getting off the treat-ment table and back into the weight-room or fitness center provides energy and confidence. They’re in an environ-ment 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 environ-ment, highly athletic individuals feed off each other and provide motivational support.

Second, I motivate my athletes by ex-plaining 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 ex-ude confidence in my own ability and plan. The most important source of con-fidence for a rehabbing athlete is their athletic trainer’s leadership and com-fort 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 phy-sician’s protocol reflects this. For me, however, it’s about the athlete, not the injury. From a management perspective,

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 pro-fessional 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 atmo-sphere. 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 qual-ities, 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 main-taining joint homeostasis within the en-velope 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 stay-ing within the envelope of function. World-class athletes can work at the upper limits of this envelope, and I de-sign programs that encourage pushing the limits. With this approach, my pro-gram 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 accord-ingly, you will achieve better results.

While addressing the injured joint, I am also developing the athlete’s oth-er physical qualities. Concentrating on the system, I develop an individualized plan that focuses less on the knee and more on the athlete’s overall physiolog-ical profile. Of course, there are limi-tations from the surgery that require special strategies to make appropriate strength gains, but nonetheless the fo-cus is always holistic.

I like to think of it as training around the knee. This means focusing on move-ments that stay within the envelope of function, yet offer excellent condition-ing and motor learning opportunities for the joint through total body move-ments. Often the knee is looked upon as a limitation for progress, when it should be included in the training ses-sion. For example, an upper-body cycle

PRE-OLYMPIC REHABPRE-OLYMPIC REHABTwo 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 com-petition. 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 sur-roundings 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 pro-vided an excellent opportunity for her to perform. She came home with gold.



unloading the joint. I typically use the pool every other day to unload with mo-tion. I also use the pool for muscle recov-ery following heavier strength sessions. Remember, it is easy to stress the joint while strength training to get the neuro-muscular response you’re after, but re-covering the joint is where confidence is maintained and quality work continues.

Spinning bike programs are also developed for every phase of the comeback. The emphasis here is on car-diovascular training, strength endur-ance, and lactate tolerance. Because it stresses the joints less than other exer-cises, it can be done during the first few months post-op. Standing core training is also implemented consistently. Ski-specific core training is best performed

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 repeti-tions 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 progres-sive cardio training in the water and on land, athletes are well conditioned off-snow and will require less of this train-ing in the later stages of reconditioning. Now they can focus more time on ski-ing, advanced weight training, and var-ious movement-specific qualities.

Water training also helps the athlete follow a good progression of loading and

in a standing position through pulls, presses, and overhead movements. I keep this program going during all lev-els of rehab and reconditioning to offer core-specific strength, total stability de-velopment, and motivation.

The third aspect of managing the athlete’s physical qualities is to focus on multidimensional training. The idea

is to apply many different and neces-sary 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.”

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.

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Circle No. 111 Circle No. 112



ACL REHAB PLANACL REHAB PLAN

PHASE (post-op)

Rehab Stage 1

Post-injury: 0-3 weeksPost-op: 0-3 weeks

Rehab Stage 2

4-6 weeks post-op

Reconditioning 1

6-10 weeks p/o

Reconditioning 2

8-12 weeks p/o

Strength &

Conditioning 1

2.5-4.0 months p/o

Strength &

Conditioning 2

4.0-9.0 months p/o

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

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

FOCUS

Restore joint homeostasis, establish neuromuscular control for safety.

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

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

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

Make significant strength gains.Bilaterally equal strength.

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

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

Racing for confidence restoration.Racing for performance.

PRIMARY OBJECTIVES

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

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

Strength development via closed-chain eccentric and isometric training.

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

Achieve 75-85 percent max strength.Strength endurance.

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

Psychological confidencePhysiological adaptation to skiing.Technical/tactical development.

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.

SECONDARY OBJECTIVES

Solid understanding of co-contraction.Early strength exercises.

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

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

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

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

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

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

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

I also think of it this way: An exer-cise is something you do, while a move-ment is something you feel. The more the movements replicate alpine ski rac-ing, the more focused, motivated, and stimulated the athlete will likely be.

For example, 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 move-ment that requires coordination, tim-ing, concentration, and strength of the hamstrings (along with the glutes,

quads, and core). When coached with ski racing vocabulary, the athlete re-lates the movement to past experienc-es and feels a connection to their sport. This dynamic movement is difficult to achieve on a weight machine.

Next, I take these movements and ap-ply 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 fo-cus on the athlete as an individual. Dif-ferent 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 ad-vantage 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



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).

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.

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 main-ly through conscious muscular stiffness. There was no flow in his movements and his ability to express himself athletical-ly was hampered. So, I decided to use a trampoline to simulate ski-specific move-ment 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 stiff-ness and apprehension associated with his other training diminished as well.

I have found that movement train-ing 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 underesti-mate 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 ath-lete with a motivational roadmap.

In the case of my athletes, I know that alpine racing is an intensely skilled sport that requires tremendous lower-extrem-ity eccentric strength and core stabiliza-tion to maintain control and upper-body

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Circle No. 113



TEN KEY POINTSTEN KEY POINTSThe 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 signifi-cant proprioceptive demands, such as ice, ruts, and bumps attacking the ath-lete’s stability. The giant slalom, for ex-ample, 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 is-sue. The heart rate is typically at 90 per-cent or higher for the duration of the race, which can run from 55 to 120 sec-onds. These are the kinds of demands a rehab program in skiing needs to be de-signed 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 ath-lete stands and what’s needed next in terms of returning to skiing. I must de-cide the modes of exercise during each stage of rehab that best prepare the in-dividual for success on snow. This often means avoiding certain types of training that may be counter-productive to keep-ing the knee healthy. An example of this

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Circle No. 114



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 in-terferes 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 ex-perience. After this time, a more intense three to four week off-snow training pro-gram 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 competi-tion, 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 in-crease strength gains so that, even while they are working on their ski move-ments, they are getting ready for the in-tense 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

of keeping skiers off-snow for five months or longer, but I believe low- to medium-intensity skiing and snow-boarding requires very little strength and instead depends on special skills. Multiple machines and exercises mim-ic these sports, but they can never du-plicate the unique demands. For skiing and snowboarding, as for any sport, it’s not a matter of getting back to compe-tition sooner, but giving the athlete a longer opportunity to train the body

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

Finally, I always keep in mind the ulti-mate goal: to make the individual a bet-ter ski racing athlete, with the potential to become a better ski racer. As a reha-bilitation 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 ap-proach to make an individual a better athlete through their rehab process. ■

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.

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Circle No. 115

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Circle No. 116


OPTIMUM PERFORMANCE

©JA

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SC

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AB

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/NC

AA

PH

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BY DR. GUY THIBAULT

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 audi-

ences, is dedicated to the interpretation of scientific knowledge for coaches, particularly

those involved in individual sports. He can be reached at: [email protected].

Many myths and mis-conceptions surround endurance training. Popular magazines provide advice that

is not always backed by science. And coaches who have “always done it” a cer-tain 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 top-ics in endurance training that are often misunderstood.

LACTIC ACID

When an athlete fatigues, lactic acid is often blamed. For years, we have told athletes the reason they can’t push any-more 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 inten-sity, 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 fa-tigues. However, if we examine the way energy is produced in the muscle dur-ing efforts of varying intensities, we find that lactate is not as detrimental as once thought.

AheadAhead of the PackIf 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.


OPTIMUM PERFORMANCE

The most convincing evidence for this conclusion is that it’s possible to observe muscle fatigue while the lac-tic acid concentration in the muscle re-mains 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 demand-ing bike ride of several hours in the mountains, the athlete’s fatigue level is quite high, but his or her blood lac-tate concentration is not much higher than in a resting state. Another exam-ple is found in people who suffer from McArdle’s Disease, which makes them incapable of producing (and thus accu-mulating) lactic acid. These individuals are very prone to suffering from muscu-lar fatigue, even though there is no lac-tic acid accumulating in their muscles.

Now, let’s look at the opposite scenar-io. 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-

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 ex-ercise, fatigue in the muscle is gone, and the athlete can once again produce his or her initial force.

However, during the recuperation pe-riod, 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. Lac-tic 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

about 18 mmol/l at the end of a 400-meter 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 bet-ter performance. Thus, in short efforts (under 10 minutes), higher blood lac-tate 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 ex-ercise 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

that it would be very difficult to in-crease 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 knowl-edge 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 ath-lete 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 sore-ness. 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 en-ables an athlete to perform a greater amount of work at elevated intensity. And that is the key to boosting impor-tant physiological performance factors, such as anaerobic capacity, maximal aerobic power (MAP or power output when VO2max is reached), and endur-ance capability.

One key to effective interval train-ing is planning the correct amount of work at the correct intensity. However, no model for determining the ideal du-ration, frequency, and intervals for this type of training existed.

In response, I designed one that re-lates the elements of an infinite num-ber 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 work-outs, an athlete needs one or two days of easy training to recover before tak-ing on another session.

My interval training model is repre-sented 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 repeti-tions chosen. The box in the upper right-hand corner provides the duration of active recovery between work intervals and between sets. It is assumed that re-covery 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

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.

Untitled-12 1 3/17/06 1:54:52 PM

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Circle No. 117


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 be-tween 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 “maximum” level. For example, com-pleting only five work intervals instead of 10 as prescribed by the model corre-sponds to a 50 percent level of difficulty.

The beauty of the model is that it helps coaches plan sessions and devel-op 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 unex-plored forms of interval training, thus enabling them to develop innovative workouts.

Athletes performing one to three in-terval 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

This graph enables coaches to set interval training ses-

sions suitable for the development of anaerobic capacity

(105 or 110% MAP), VO2max 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

at square C consists of 10 repetitions each lasting 1:30

minutes at 100 percent of maximal aerobic power. As indi-

cated 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 repeti-

tions and 10 minutes between sets.

Duration of Each Bout of Effort (in Minutes:Seconds)

Repe

titio

ns

DRecovery times in minutes between: reps sets 4 sets 1 3 3 sets 2 5 2 sets 3 10 1 set 5 —

C

B

A

INTERVAL TRAINING MODELINTERVAL TRAINING MODEL

110% 105% 100% 95% 90% 85%


OPTIMUM PERFORMANCE

than two watts per hard interval train-ing session. It truly takes the guesswork out of planning interval training.

To use this model, you must first an-swer some questions about your train-ing 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 endur-ance, target intensity should be 85, 90, or 95 percent of MAP.

Also, do you want to put the empha-sis 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 rep-etitions 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 feed-back 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 progres-sive 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 lat-ter 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.

LUNG POWER

Exercise physiologists used to believe that it was not possible to improve per-formance through training the respira-tory 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 me-chanical resistance, they can be trained to work at a higher stamina. There are already products on the market for this—I have used POWERbreathe

and PowerLung. The apparatus resem-bles a pipe with a small valve, which is placed in the mouth. While inhal-ing (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 posi-tive 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 train-ing program for the inspiratory mus-cles. Seven of the participants performed 30 repetitions each day against a resis-tance that corresponded to 50 percent of their maximum inspiratory pressure. During this time, the other seven partici-pants performed 60 repetitions against a

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Circle No. 118


OPTIMUM PERFORMANCE

resistance too weak to significantly affect the inspiratory muscles (only 15 percent of their maximum inspi-ratory pressure). At the end of the 11 weeks, the two groups were tested on an indoor rowing machine: one all-out six-minute test and one simulated 5,000-meter race.

It was found that the experimen-tal 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 interest-ing 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 Mc-Connell, PhD, and Lee Romer, PhD, of Brunel University (Middlesex, England) backed up the validity of this study. Af-ter 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

TRAINING THE LUNGSTRAINING 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 Control Variable group group

Strength of inspiratory muscles +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%

Fatigue index of inspiratory muscles -59.8% -3.6%

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Circle No. 119


OPTIMUM PERFORMANCE

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

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-

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 ex-ert a maximal force at each repetition, so that the valve will be set open.

Some of the advice presented in this article may surprise you, as it contra-dicts long-held beliefs in endurance training. But by keeping our eyes open to the latest information and taking no-tice of new research, we can best help athletes improve their performance. Try the training suggestions I have provid-ed, and I believe the results will speak for themselves. ■

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.

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? Obvious-ly, different muscles are used to inhale and exhale. Most of the equipment on the market provides resistance while air enters the lungs, while the expi-ratory pathway is left alone. The be-lief 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 ex-piratory muscles should be examined further. One product (PowerLung) pro-vides resistance during both inspiration and expiration, and I asked athletes and coaches who regularly use it for their opinions. They all prefer to mix exer-cises for both expiration and inspira-tion instead of just the latter.

Gregory Wells, PhD, in the Depart-ment of Lung Biology at the Hospital for Sick Children in Toronto, is presently

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Untitled-1 1 3/28/06 9:21:34 AM

Circle No. 121Circle No. 120

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Circle No. 122


Kenny Berkowitz is an Assistant Editor

at Training & Conditioning. He can be

reached at: [email protected].

BY KENNY BERKOWITZ

Before 1992, NCAA Division III Southwestern University didn’t have a full-time ath-letic 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 var-sity 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

Same TeamSame TeamIt’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.

CHRIS CARSON

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 com-municate 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 effec-tively 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

At Southwestern University, Athletic Trainer Miguel Benavides makes

sure to meet with Athletic Director Glada

Munt on a regular basis.

LEADERSHIP

LEADERSHIP


not going to build an effective, cohesive relationship.

“Once you get that clarity,” con-tinues Vazquez, “you’ll know how to integrate your program into your ad-ministrator’s broader vision for the athletic department.”

Currently working with NCCU’s fourth athletic director in 12 years, Vazquez also suggests gauging your ad-ministrator’s understanding of athletic

training: Do they have a clear picture of the profession? Do they have a vi-sion for your program? How well do they understand your position? “Find out their perspectives on athletic train-ing 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. “Ad-ministrators can easily see what you do at an event, but they may not be as

clear about the rest of your responsi-bilities,” says Vazquez. “As much as you can, give your athletic director a fuller sense of what you do on a day-in, day-out basis. Anything that makes them more aware of your job responsi-bilities will help them understand that you’re an integral part of the athletic program. In turn, by establishing that open communication, you’ll under-stand more about what’s truly impor-tant to them.”

For example, consider inviting your boss to attend a meeting with your ath-letic 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 run-ning 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 ac-complished by being a professional in everything you do.

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 immedi-ate 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

administrators talk about their vision, you’ll gain a much clearer sense of your role in the department.”

“Regardless of how much expe-rience 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 Athlet-ic 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

PAINT A PICTUREPAINT A PICTURE

After 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

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.”

“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.”

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Circle No. 123

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,

‘You dealt with all these things appro-priately, so I’ll do everything I can.’”

For Bazluki, building that trust means clearly communicating his cov-erage schedule to coaches and adminis-trators ahead of time, maintaining his paperwork in good order, and always keeping his athletic director well in-formed. “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 de-fend 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 diploma-cy. “The more professional you are in your interactions with your administra-tor, 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

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 di-rector’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. “In order to be respectful, you have to be pre-pared 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 infor-mation, I’m prepared to provide sup-porting documents.”

For example, before Benavides met with his academic provost to talk about an annual report, he created an ex-ecutive 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 presenta-tion 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 com-munication. This entails responding promptly to e-mails, telephone messag-es, 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 admin-istrators about your program, its needs, and how you can better provide servic-es to your students.”

It’s also a good idea to find out exactly how your supervisor likes to receive in-formation. “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 regu-lar e-mails, or only let you know when there’s a problem brewing?’” says Bena-vides. “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 ad-ministrators. “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. What-ever you do, make sure you’re not al-ways 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 administra-tors 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 fol-lows 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 re-laxed, Noonan sets time aside when his supervisor comes to exercise in the athletic training room. It’s not the place for lengthy conversations about

Another way to earn your athletic director’s trust is to be respectful of their time. For example, when-

ever 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.”


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 pro-gram and deepen his relationships with colleagues.

“For people who don’t necessarily understand what you do, a little treat-ment 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 adminis-trators also means helping them keep up on sports-medicine trends. “It’s impor-tant to teach your administrators about pertinent issues, especially when they’re not athletic trainers or healthcare pro-viders,” says Benavides. “If they don’t have the right information, they can’t effectively represent your athletic train-ing program to coaches, upper-level ad-ministration, or the public.”

MAKING REQUESTS

Once you and your administrator have established clear, open communica-tion, and you’ve created a track re-cord 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 profes-sionalism 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 up-grade will help us provide better ser-vice,” 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 in-stead of carrying four 10-gallon cool-ers, 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,

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Circle No. 124

Circle No. 125

LEADERSHIP


TALKING MONEYTALKING MONEY

Most 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.”

which gave me more time to work with injured athletes.

“Another time, we bought two defi-brillators for athletics,” continues Ba-zluki. “We wanted to have them here as an investment—for our athletes, but also for the spectators in the stands and

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

within your conference. That way, you can say, ‘This is what we need to com-pete 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.

“Keep thinking about the bigger pic-ture,” continues Noonan. “If you’re go-ing to ask for a big-ticket item, talk to your business manager first. They’ll of-ten 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 infor-mation they’ve given me.’”

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 de-partment, create a new strategy for per-suading 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 pre-senting a proposal, the most effective arguments always place your students’ needs at the center. “When you tell ad-ministrators 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 student-athletes, then people’s ears perk up. When you put it in those terms, admin-istrators listen.”

THE BIG PICTURE

The best part about working well with your supervisor is that it can help ex-pand your horizons beyond your ath-letic training department. For Vazquez, working well with administrators has gotten her appointments on other com-mittees 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 do-ing,” says Vazquez, who is also a mem-ber of the NATA’s Ethnic Diversity Advisory Committee. “At the same time, you provide a voice for your stu-dent-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 profes-sion 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.” ■

For Vazquez, working well with administrators has gotten her appointments on other committees on

campus, which has made her work more fulfilling.

kneebourne163.indd 1 3/30/06 3:58:07 PM

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kneebourne163.indd 1 3/30/06 3:58:07 PM

Circle No. 126

After 29 surgeries,15 on his

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When the pundits look back at my career it’snot the Super Bowls or Pro Bowls that willdefine me.What will forever define my careerare the twenty-nine surgical procedures thatI endured to make my dreams become areality, earning me the moniker pro football’s‘King of Pain’. I’m sure you can imagine thatafter twenty-nine operations, fifteen on myleft knee alone, my life was filled with painand anguish. Lining up on Sunday forced

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Circle No. 127

NUTRITION


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.

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

When 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 re-sponded 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 Col-lege 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 af-fect an athlete’s health and performance as much as nutrition. But when you’re talking to a population of young, busy

GETTY IMAGES

BY LESLIE BONCI

NUTRITION


teenagers who take their health and en-ergy for granted, how can you get that message across?

In my work with high school athletes, I focus on communicating simple mes-sages 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 they’re in the process of developing eat-ing habits that they’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 who-ever makes the grocery list and does the cooking. The teenage years also are filled with physical changes which can exacerbate body image issues and influ-ence food choices.

With all of these challenges, how do you teach high school athletes the im-portance 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 sacrific-ing strength, speed, and stamina. There-fore, it’s key to remind athletes that they need to eat throughout the day, come to practice fully fueled, and replenish de-pleted fuel stores afterward.

To fuel up before a game or practice, athletes should eat or drink something with carbohydrate one hour before practice—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 exer-cise, I encourage them to focus on their

bodies’ hunger and fullness cues. On a scale of 1 to 10, with 1 being “absolute-ly starving” and 10 being “absolutely stuffed,” I recommend leaving the ta-ble at a 5—they should be satisfied, but should also feel they could eat a little more. I also encourage them to pay at-tention to their energy levels through-out 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 pre-pare 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:

• Provide an eating checklist with be-fore and after practice options. Make sure it contains tips on what, when, and how much to eat.

• 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 pe-riod 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 re-ally 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 choic-es. 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 attention-grabbing presenter to address nutrition at this meeting. In our survey, athletes said a presentation by a famous athlete would be more effective than any oth-er way of getting information to them, and they said a presentation by a sports physician would also be good. Try ask-ing a local collegiate athlete or even a successful local recreational athlete to address your teams.

Between formal nutrition presenta-tions, anytime you have contact with athletes can serve as a quick opportu-nity to do some nutrition education. While you’re taping an athlete or hand-ing 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 com-municating 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.

SURVEY SAYSSURVEY SAYSThe 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 22.6%Somewhat 41.9%Not at all 4.7%Don’t know 30.7%

How often do you choose foods to improve energy level or performance?Often 22.4%Sometimes 63.6%Not at all 13.8%Don’t know 0.2%

What influences your food choices for sport?Increase muscle mass 21.8%Decrease weight 11.5%Decrease body fat 13.6%Improve performance 28.6%Prevent injury 16.0%All of the above 7.6%Other 0.8%

Who do you turn to for infor-mation on supplements?Another athlete 13.0%Coach 21.6%

Strength coach 4.9%Athletic trainer 6.7%School nurse 1.9%Family doctor 4.7%Dietitian 7.6%Teacher 1.6%Parent 12.7%Teammate/friend 11.5%Personal trainer 3.0%Nutrition store employee 3.6%Internet 5.8%Don’t know 0.3%Don’t use supplements 0.3%

What is the most effective way to deliver supplement and nutrition information?Poster 6.7%CD/DVD 9.4%Video 7.9%Computer/video game 5.3%Pamphlet 7.5%Presentation by famous athlete 20.8%Presentation by sports MD 15.5%Presentation by sports dietitian 9.9%Web site 15.7%Other 1.1%

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. Re-mind them that the goal is to have op-timally fueled athletes at practices, not just games. Encourage them to have ath-letes come to practice with a water bottle and a post-practice snack. Offer your as-sistance to coaches who have overweight

or underweight athletes on their teams. Have coaches post hydration and nu-trition 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, hun-gry athlete coming home after practice.

Any sport nutrition presentations for student athletes should also be open to parents, who should be strongly encour-aged to attend. You may want to talk with your athletic director to see if it can become a mandatory meeting for par-ents. An ideal time may be at the yearly team meeting when students and parents meet with coaches. You can also use this

NUTRITION


forum to remind the booster club to con-sider 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-on-one help and expertise than you can provide. For these parents, it’s impor-

tant to keep a contact list of local di-etitians, 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 af-ter-school meeting with student-athlete

representatives, yourself, and someone from food service.

Ask the food service staff to collabo-rate in your efforts to educate athletes. Together you could develop informa-tional “table tents” to put on cafete-ria tables. Another great tactic is color coding cafeteria food choices so ath-

letes can easily find the high-carb, low-fat items best for performance.

The collaborative approach is espe-cially important with regard to hydra-tion. It takes a team to properly hydrate an athlete. A letter from the athletic di-rector, coach, training staff, and school nurse can be drafted to persuade late-day 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 de-hydration 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 stu-dent-athletes to have something to eat and drink during the class period be-fore practice. Encourage them to hang posters in the office or classroom with reminders on the importance of fuel-ing 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 pre- and post-practice snacks.

Last but not least, student-athletes who have gotten the message and un-derstand the importance of proper nutrition can be your best allies. En-courage such athletes to talk about nu-trition with their teammates, stressing the message that eating well is the re-sponsibility of each athlete for the suc-cess of the team. ■

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.

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www.gssiweb.orgCarbohydrate : The Rea l EnergySource

As the popularity of energy drinks has grown, some athletes areusing these caffeine containing drinks more than ever to gain aperformance edge. Increasingly, athletes are turning to energydrinks to increase their drive throughout training and competition.The reality is that energy is obtained through consuming nutrientrich foods, maintaining proper hydration and managing a regularsleep schedule. The energy requirements of training are largely metby burning carbohydrate and fat, not caffeine. Energy balance – noteating or drinking too much or too little — is the key to successwhen training and competing.

Energy drinks are beverages filled with varying amounts of caffeine,carbohydrate and other stimulants. Caffeine stimulates the centralnervous system leaving the athlete with the perception of energy.

Research has shown that 200 mg of caffeine (by comparison, thereis about 50 mg of caffeine in a 12-oz cola and 125 mg in 12ounces of coffee) taken before endurance exercise improves theexercise capacity of some subjects. However, at smaller doses theeffects on performance are inconsistent. Some athletes toleratecaffeine without incident but others can experience increased heartrate, increased blood pressure, heart rate abnormalities, anxietyand jitters. Larger doses of caffeine are accompanied by a greaterfrequency of side effects.

Athletes should read the label on energy drinks to identify theingredients before consuming for performance enhancement. Forexample, guarana, taurine and ginseng are commonly added toenergy drinks and can cause adverse reactions. Further, many ofthe ingredients are added in such small amounts that little benefitwill 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, glu-cose, fructose) is most effective in stimulating rapid absorptionand enhancing carbohydrate oxidation.

Athletes should not use caffeinated energy drinks with a high car-bohydrate concentration as an alternative to sports drinks, espe-cially during competition. Sports drinks work to replace the elec-trolytes lost in sweat and provide the proper concentration of carbo-hydrate to fuel working muscles. Science is only supportive of awell-balanced combination of carbohydrates and electrolytes forproviding meaningful benefits to athletes while they exercise.

Athletes looking for an extra energy boost need to concentrate onmaintaining a balanced nutrition plan. Most athletes fall short oftheir energy balance and do not eat enough calories to fuel theirworkouts and competitions. To make up for that imbalance, athletesusually consume too much saturated fat and sugar making it diffi-cult for the body to function optimally. Through a proper balance ofcarbohydrates, proteins, and healthy fats, athletes are much morelikely 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 andcompetitions.

� After a workout, eat at least 12-15 grams of high quality protein and 30-60 grams of carbohydrates within the first 30 minutes.

� Eat every 2-4 hours allowing 3 meals with 2-3 snacks a day.� Get an average of 8-10 hours of sleep every night.

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

For more information on supplements, please visit the SportsScience Center at www.gssiweb.org.

REFERENCESKovacs 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: 389-405, 2004.

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One of the things we noticed while re-habbing our players was that they tend-ed 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 Wal-lace of the Carolina Panthers, and many of the Oakland Raiders have adopted Pilates as part of their conditioning pro-grams. We decided to see how it could

help an NCAA Division II squad that was coming off a disappointing and in-jury-plagued year.

MIXING PILATES & FOOTBALL

Pilates is a method of exercise devel-oped 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 im-portance of being more aware of and

In most athletic departments, having a great football team is a top prior-ity. Athletic trainers and strength coaches usually spend more hours with these athletes than any oth-

ers. 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 sea-son 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.

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 master’s degree from CUP and now

works for Susquehanna (Pa.) Health Systems Sports Medicine.

BY CHRISTINE ROMANI-RUBY,

SCOTT BRUCE, AND SARAH SANDER

Pilates Pilates on theon the Line LineLast fall, California University of Pennsylvania won its first league title in over 20 years. One of its secrets was adding Pilates to its linemen’s off-season conditioning.

COURTESTY OF CAL. UNIV. OF PA SPORTS INFO

SPORT SPECIFIC


SPORT SPECIFIC

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 pre-vent injury.

Because Pilates is based more on an Eastern philosophy than a Western way of thinking, its benefits to football play-ers are difficult to list in the tradition-al 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 com-pared only to their previous perfor-mance of the exercise.

Even though Pilates is very differ-ent than a traditional football strength-ening 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 play-ers may suffer, hamstring and groin inju-ries 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-lum-bar complex. Traditional conditioning and rehabilitation programs often place

the emphasis on one component of muscle balance at a time, such as ham-string flexibility or adductor strength. Pilates exercises are whole-body and functional in nature. They not only cre-ate 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 im-mediately. This functional movement also encourages an active stretch very similar to the PNF stretching frequent-ly used in conditioning.

Another area of concern in football athletes is the large number of lumbar and thoracic spine injuries. It is impor-tant for offensive and defensive linemen, especially, to have strong oblique muscles to withstand the force of impact. Tradi-tional abdominal crunches can set the player up for injury by creating an im-balance of the abdominal musculature. During a traditional crunch, the internal oblique and rectus abdominus muscles become short and strong, while the ex-ternal oblique elongates and the trans-verse 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 “ex-panding 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, en-couraging expansion of the rib cage on inhalation and contraction of the deep abdominal muscles on exhalation. Since exhalation is the only way to voluntari-ly contract the transverses abdominus, this is an efficient way to train the mus-cle 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 pos-ture, 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 con-trol 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 Jan-uary 2005. Athletes came in two or three mornings a week for one-hour workouts. The Pilates program was

Figure One: Standing Footwork Figure Two: Standing Footwork with Plié


SPORT SPECIFIC

utilized as an adjunct to the regular weightroom and cardiovascular condi-tioning 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 ath-letes how to do Pilates exercises. The correct form in Pilates is of utmost im-portance, 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 strug-gled mightily with some of the remedial exercises, but with time and coaching they were able to do them easily. Feed-back from a talented instructor is cru-cial to gaining the benefits of the Pilates method, so two of us were continually giving the players pointers.

We also spent time teaching the Pi-lates breathing method. We started ev-ery 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 pos-ture “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 low-ers his back to the ground while main-taining a neutral spine during the entire movement. Maintaining proper Pilates posture, the athlete is instructed to per-form a plié, bending at the hips and knees (see Figure Two). A pole or wall can assist those athletes who need bal-ance 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 table-top position (hips and knees bent to 90 degrees) prior to initiating the exercise. It can also be progressed by increasing

No other Pilates equipment gives you this much flexibility.

Successful personal training businesses never stand still. They adapt to fresh ideas and clients’ changing needs.

Your equipment should adapt, too. That’s why we designed the Allegro® System to be versatile and expandable. You can roll the Allegro into place and store it upright. With a simple leg kit, you can upgrade a flat Allegro to studio height. And now, you can dramatically increase your Pilates repertoire with the Allegro® Tower of Power™.

The Tower retrofits any Allegro. That means you can start with the Allegro Reformer, then add the Tower as your business grows. Or, you can kick off your Pilates program with the complete system.

Either way, you get the performance and versatility of the proven Pilates Allegro System, backed by the company that leads the world in experience and innovation.

For more information, give Balanced Body a call today.

Studio-Height Allegro Reformer Add the Tower Fold to Move Store Upright

Get a free workout video or DVD with your Allegro or Allegro Tower!

Call today for a catalog:1-800 PILATES (1-800-745-2837)

or visit www.pilates.com

I N N O V A T I O N I N P I L A T E S S I N C E 1 9 7 6

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the repetitions or combining it with oth-er abdominal exercises.

Articulating Bridge: Another warmup exercise, the articulating bridge focuses on core strengthening and lumbar flex-ibility. 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 in-structed to draw his navel to his spine

Figure Three: Hundred

Figure Four: Articulating Bridge

Figure Six: Reverse Plank

Figure Seven: Rolling Like a Ball

and begin “peeling” 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 move-ment and exhales as he lifts his tor-so into the bridge position. He inhales again at the top of the position and ex-hales 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 lower-body 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 di-rectly beneath the shoulders, and knees directly beneath the hips. While keeping

Figure Five: Plank Figure Eight: Side Plank


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 maintain-ing 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 strength-ening. 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 po-sition (see Figure Six). The athlete raises one leg at a time without losing proper body alignment. Athletes repeat five ex-tensions with each leg three times.

Breathing instructions: The athlete inhales to prepare for the movement, exhales as he lifts the torso upward, in-hales again at the top position, and ex-hales while lowering.

Rolling Like a Ball: This exercise fo-cuses 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 Fig-ure Seven). Keeping the same body po-sition throughout the movement, the athlete rolls backwards to the shoulder blades. He then rolls back up and bal-ances 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, increas-es 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 ath-lete then lifts his hips off of the floor and sweeps his top arm upward in one movement (see Figure Eight). The ath-lete 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 ath-lete holds this position for a set, and then lowers to the floor while main-taining 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 move-ments when an athlete progresses to this point.

THE RESULTS

It’s been a full year since we implement-ed the program and we are very pleased

Because there’s power in performance.

TM/® Trademark or registered trademark of Merrithew Corporation, used under license.

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 equipmentand marketing support you need to customizeeffective programs for your clients.That’s all the power you need.

INTELLIGENT EXERCISE. PROFOUND RESULTS.®1.800.910.0001 – www.stottpilates.com

QUOTE CODE TCQT

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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

because of these injuries. Of the 79 in-juries, 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 inju-ries.

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

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

To test the program’s effects on agil-ity, we compared the offensive and de-fensive 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 Low-er Extremity Functional Test (LEFT).

The players were first tested pri-or 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 sec-onds to 19.7 seconds.

The results showed in the team’s on-field performance. The football squad went 8-2 for the season, and 5-1 in the Western Division of the Pennsylva-nia 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 endur-ance, winning its final five contests.

Overall, we felt the Pilates program provided an additional platform to as-sist football players in preventing in-juries and increasing agility. These exercises are time efficient and require no additional equipment. Pilates exer-cises are a very simple way for teams to gain the edge they desire. ■

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.

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NEW Product Launch

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Benefi ts for the user:

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Gatorade800 88-GATORwww.gatorade.com

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GatoradeRain Unique features:

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Med Spec800-582-4040www.medspec.com

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Dynatrack™ with Hinges

Human Kinetics800-747-4457www.humankinetics.com

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Unique features:

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plete with tubing, handles, anchor strap, and exercise poster

PrePak Products800-544-7257www.prepakproducts.com

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ExerBandFitness Bar

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56 T&C APRIL 2006 ATHLETICBID.COM

Virtually all professionalteams use the VERTECto improve lower bodypower and jump reach.

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NUTRITIONAL AIDS

CytoSport888-298-6629www.cytosport.com

Muscle Milk • 24 powder flavors to choose from,

including chocolate milk, vanilla crème, banana crème, cookies ‘n crème, and mocha Joe

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†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 con-tributor to arteriosclerosis.

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Cera Products, Inc.1-866-237-2770www.cerasport.com

CeraSport• 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 perfor-mance

• 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 80Total Fat 0gSodium 200mgPotassium 75mg

Total Carb. 19gSugars 4gProtein 0g

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The Gatorade Co.800-88 GATORwww.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 nutri-tion for recovery

• High-protein for strengthening and building muscles

Calories 370Total Fat 8gSaturated Fat 1.5gCholesterol 15mgSodium 280mg

Potassium 560mgTotal Carb. 54gDietary Fiber 0gSugars 28gProtein 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 potas-sium 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 50Total Fat 0gSodium 200mgPotassium 90mgTotal Carb. 14g

Sugars 14gProtein 0gCalcium +Magnesium +

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ATHLETICBID.COM T&C APRIL 2006 57

Active Ankle800-800-2896www.getchameleon.com

Ankle protection isn’t black and white anymore. With Active Ankle®’s new All-Sport Chameleon™, athletes can choose from eight bright interchange-able strap covers that come with each

brace. The solid U-shaped frame ensures maxi-mum strength. The molded, fabric-lined EVA padding provides lightweight com-fort. 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.410-581-0900www.antibodywear.com

The BodyGuard shoulder brace from Antibody is designed to accom-modate shoulder injuries, including dislocations, subluxations, and slight separations. Because of its inner surface and custom design, the BodyGuard actually attach-es 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 effec-tive for a wide array of sports in which shoulder injuries occur, including track, baseball, football, basketball, wrestling, hockey, and volleyball.

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Aquatics by Sprint800-235-2156www.sprintaquatics.com

The Technical Trainer from Aquatics by Sprint is a fun type of equipment that teaches water strokes and kicking

movements in a horizon-tal position. Available in two sizes—youth and adult—this patented

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 noo-dle escaping. Please call toll-free for the company’s new catalog or visit its Web site.

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Biofreeze®800-246-3733www.biofreeze.com

The Biofreeze® family of pain-reliev-ing 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 avail-able in 16-oz., 32-oz., and one-gal-lon profes-

sional pump bottles; 16-oz. spray bot-tles; 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 self-care at home. Biofreeze is endorsed by U.S.A. Judo.

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BioMedical Life Systems, Inc.800-726-8367www.bmls.com

The QuadStar® II is a portable four-channel digital NMS, INF, and TENS device with three pro-grammable biphasic waveforms (symmetric, sinusoidal, and asym-metrical) that will deliver customized therapy. Nine pre-programmed fixed sequences are also offered, enabling the user to program 20 min-utes each of INF, NMS, and TENS therapy. A graphic repre-sentation 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.

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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 stimula-tion. This unit includes nine pre-pro-

grammed protocols and four waveforms (symmetrical and asymmetrical bipha-sic-square waves, sine wave, and monophasic high-volt, twin peak) that users can select

from, or they can sequence two or more modalities for a complete treat-ment. 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.

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Cho-Pat800-221-1601www.cho-pat.com

Cho-Pat’s Shin Splint Compression Sleeve eases the pain associated with shin splints. Designed and evaluated by medical profession-als, 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 micro-trauma to the tendons and other soft tissue and keeps the device in proper position.

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Contemporary Design Company800-334-5633www.shuttlesystems.com

From acute phase closed-chain activities to end-stage plyometrics, the Shuttle MVP from Contemporary Design Company is a leader in pro-gressive functional rehabilitation and training. The Shuttle MVP’s horizontal

rebound technolo-gy utilizes smooth and pre-dictable

resistance, perfect for unstable joints. Its rapid non-weight bearing rebound-ing improves the eccentric phase of plyometrics necessary for injury pre-vention and the development of power. Visit the company’s Web site for more information.

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REHAB EQUIPMENT

REHAB EQUIPMENT

Contemporary Design Company800-334-5633www.shuttlesystems.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 abil-ity 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.

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

Cramer Co-Stretch Non-Adhesive Stretch Tape is the innovative choice that beats traditional stretching and

self-adher-ing tapes. It has excel-lent tensile strength, tears clean, and features

a “no-slip” grip, making it clearly supe-rior 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.

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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

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 left-sided solution to icing athletes in an easy-to-use pack-

age. The sealed ice cells prevent leak-ing and the anti-microbial finish helps to prevent odors.

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CytoSport888-298-6629www.cytosport.com

CytoFlex Pain Relieving Gel by CytoSport is a convenient, fast-acting, instant topical pain reliever. Its powerful combination of hyaluronic acid,

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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 appli-cation. Contact CytoSport for ordering information.

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DM Systems, Inc.800-254-5438www.dmsystems.com

AnkleTough® offers a system of pro-gressive resistance that can be custom-ized to fit the needs of a variety of ath-letes. Using AnkleTough can help pre-vent the recurrence of ankle injuries by

strength-ening and condition-ing the surround-ing ankle muscles and ten-dons. 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

available in the four-pack (one each of four straps plus an exercise instruc-tion guide) or eight-pack, each with the same resistance level.

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Cadlow Shoulder Stabilizer®, from DM Systems, is a multi-sport, dynamic shoulder-stabilizing brace, significantly

reduces sublux-ations and disloca-tions, according to a recent survey. Ninety-three per-cent of the respon-dents confirmed that when worn during athletic activity, Cadlow reduced the num-ber of shoulder injuries. Cadlow’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

to the patient, and its reduced cost makes Cadlow an affordable solution.

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Exertools800-235-1559www.exertools.com

Keep your workout moving with Exertools’ SwivelTree. The SwivelTree

saves space and organizes your workout gear, help-ing 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 consoli-dation of equipment to a few square feet in a room corner or

closet. The SwivelTree is available in three- and five-tier models.

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HOME RANGERShoulder Pulley

(800) 544-7257 x 287

www.prepakproducts.com

Distinctive features,quality materials, low costand high performancehave made the HomeRanger the leading homeshoulder pulley in thehealth care industry.

Buy 1/Get 1 FreeIntroductory offer

Call today for details.

Dept TC06HR

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REHAB EQUIPMENT

Game Ready888-426-3732www.gameready.com

Chosen by world-champion profes-sional teams and top universities and high schools, the Game Ready

Accelerated Recovery System simulta-neously provides intermittent compression and control-lable cryo-therapy to

help accelerate healing after acute or chronic injuries or following ortho-pedic surgery. Leading athletic train-ers 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.

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Want to help your athletes come back faster from soft-tissue injuries and

orthopedic surgeries? The portable Game Ready Accelerated Recovery System fea-tures active intermittent compression, control-lable cryotherapy, and revolutionary dual-action wraps ergo-nomically engineered for almost every body part—all designed to accelerate the body’s natural healing pro-cesses. “I’ve seen a two-fold increase in

recovery rates. Guys are back in half the time,” says Stan Conte, PT, ATC.

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Impulse Training Systems800-964-2362www.impulsepower.com

Impulse Training Systems believes the key to increasing performance is neurological. This training methodol-ogy can be seen in high-performance

athletics, rehabilitation, and everything in between. Inertial exercise train-

ers focus on this critical aspect of train-ing motion. The training is gravity-free and accommo-dates any level of ability (from stroke patients to Olympic-level athletes). The company

offers a wide variety of exercises and programs, building improvement in training disciplines used by champion athletes.

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Keiser Corporation800-888-7009www.keiser.com

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


REHAB EQUIPMENT

this machine ideal for various therapy applica-tions. The fully-adjust-able 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 move-able stop for easy entry and exit.

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Used by countless physical thera-pists, the Functional Trainer from Keiser Corporation has been a trusted addition to reha-bilitation facilities worldwide. This multi-func-tional 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 with-out any impact.

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Magister Corp.800-396-3130www.magistercorp.com

Thanks to a new surface modification process, Eggsercizer® hand exercisers are smooth and entirely tack-free. They feature a translu-cent color scheme that cor-responds to Magister’s well known REP Band® color scheme, with each color repre-senting a different level of resistance.

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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.

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Check out

www.AthleticBid.comto contact these

companies.


REHAB EQUIPMENT

Medi-Dyne800-810-1740www.medi-dyne.com

Medi-Dyne’s Skin-On-Skin® now mea-sures 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 der-

mal abrasions while hydrating and soft-ening your skin for optimal pain reduc-tion 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.

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National Academy of Sports Medicine

800-460-NASMwww.nasm.org

Learn NASM’s Optimum Performance Training for Performance Enhance-ment™ in a new two-day workshop coming to your area. In this com-prehensive, hands-on workshop, you’ll earn 1.6 NASM CEUs and develop the skills necessary to assess and design pro-grams to enhance athletic performance and decrease the risk of injury for just about any athletic client.

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NZ Mfg., LLC800-556-7464www.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 four- and seven-foot lengths. All MediCordz

products offer maximum function and comfort at a reasonable cost. MediCordz kits are distributed by M-F Athletic Company.

Circle No. 532Oakworks

800-916-4603www.oakworkspt.com

Oakworks® PowerLine™ Treatment Table offers the power of strength at a very competitive price. Its lacquered 100-percent solid hardwood construc-tion eliminates swelling or flaking in wet, humid environments, as well as delami-nating of pressboard used by other manufacturers. The PowerLine’s guar-

anteed simple assem-bly (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 equip-ment. Dual motors raise and lower your largest ath-letes easily, positioning them exactly where need-ed for muscle conditioning and other rehabilitative treatments while ensuring practitioner ergonomic comfort. PerformaLift is durable enough to withstand the extensive pound-ing 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 Heat866-4-Prossagewww.prossage.us

Prossage™ Heat is a uniquely-blended, 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 Products800-544-7257www.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 resis-tance 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-the-go, complete with tubing, handles, an anchor strap, and an instructional exercise poster.

Circle No. 536

Presagia Corp.866-696-7198www.presagia.com

Presagia Sports™, formerly InjuryZone™, is the industry’s premiere athlete-health management solution that

incorporates a comprehensive athlete EMR, administra-tive functions, and advanced data mining for trends-analysis. With real-time

Web-based online and offline access, all medical personnel and performance


© 2006 NZ MFG LLC, Tallmadge, OH T&C0406

This Spring Trainingbe Faster! Quicker!Stronger!

800-556-7464 • www.performbetter.com

TurfCordz aredistributed by

M-F Athletic Company

• Explosive off-the-bag starts!• Faster base running and fielding!• The safety, security and reliability

professional athletes demand!• To learn more about the innovative

TurfCordz line, call 800-556-7464 oronline at www.performbetter.com

PPPPrrrrooooCCCCoooorrrrddddzzzz

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Circle No. 143

Circle No. 144

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 Hausmann888-428-7626www.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 adjust-ment 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 lock-ers. View the entire PROTEAM prod-uct line online for more information.

Circle No. 538

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, heavy-duty, 500-pound weight capacity table also features a slid-ing door, spacious storage, and an optional air-spring activated backrest (#69 as shown). Available in natural oak lami-nate and a choice of 12 PROTEAM vinyl colors. Visit the company’s Web site to learn more.

Circle No. 539


REHAB EQUIPMENT

SAM Medical Products800-818-4726www.sammedical.com

SAM Medical Products® now has a splint to get even the largest patients on the road to recovery: the SAM Splint XL. Inspired by the recommen-dation of NFL athletic trainers, SAM

Medical Products modified its SAM Splint, making it 5-1/2” wide. This wider version is large

enough to be molded to provide stabil-ity 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 Splint® XL series from SAM Medical meets the demands of today’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 Splint®, the Soft Shell Splint is a wider, lightweight, soft, versatile, re-moldable, washable, radiolucent, and economical solution to an other-wise arduous procedure.

Circle No. 541

Townsend Design800-840-2722www.townsenddesign.com

Townsend Design’s custom carbon-graphite 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

fits into nearly any athletic shoe, where joints can be set to allow lim-ited side-to-side

movement. Your players will perform at the top of their game with unyield-ing support and total confidence. For ordering information, call toll-free or visit Townsend Design’s Web site.

Circle No. 542

Circle No. 145

Check out

www.AthleticBid.comto contact

these companies.


KNEE PRODUCTS

Kneebourne Therapeutic866-756-3706www.kneebourne.com

The Elite Seat by Kneebourne Therapeutic is a portable knee-extension device designed for non-operative treat-ments of degenerative knee conditions. By evenly distributing force across the

leg, the Elite Seat provides an effective way of achiev-ing full-knee hyperexten-sion and reduces pain in bent

knees caused by the following condi-tions: 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

Medical Specialties, Inc.800-582-4040www.medspec.com

Because of its easy-to-apply design, the DynaTrack™ patella stabilizer aids in the treatment of patellofemoral dys-function. Each size can fit the right or left knee, and the internal but-tress 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 ten-sion on the outer wrap. A large popli-teal 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 pop-liteal. 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

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

The new PRO 196-S Hinged Brace provides excellent support while being easy to put on and take off. It is con-

structed of quarter-inch neoprene in a wrap-around design and features a polycentric hinge with large, soft condile pads and a built in 15-degree stop to help prevent hyper-extension. Ample hook and loop surfaces com-

bined with adjustable straps (top and bottom) assure proper fit. Available in black in sizes extra-small through tri-ple extra-large, and priced at $59.95.

Circle No. 546

With 40 years of design and manu-facturing experience, Pro Orthopedic knows neoprene. The company’s neoprene (latex-free) sleeve is the brain-child 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 neo-prene sleeve, design-ing 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-by-step ordering process.

Circle No. 547

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

Swede-O offers Thermoskin’s expand-ed line of knee braces, including many products in sizes XS to 5XL.

Knee brace styles range from basic sleeves to range-of-motion hinged braces. Thermoskin is clinically proven to increase your subcutaneous tem-perature 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

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 pin-point placement over the traumatized area. The anatomically-shaped, heavy-duty neoprene design allows for com-

plete adjustment of the compression and size around the injury. Contact Swede-O for additional information.

Circle No. 549

Stellar Orthopedics, Inc.866-661-8410www.stellarorthopedics.com

All Stellar Orthopedics® knee braces are made from Koolflex™, a non-neo-prene 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 mate-rial. 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

Townsend Design800-840-2722www.townsenddesign.com

Townsend Design’s RebelPro func-tional knee brace provides exceptional protection and stabilization for injured

athletes. Patented hinge and anti-migration technol-ogy optimizes functional control and promotes user compliance. This technol-ogy 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 infor-mation, call toll-free or visit Townsend Design’s Web site.

Circle No. 551


TESTIMONIAL

Web-Slide Rehabilitates in Various Environments“The Web-Slide has been a very popu-lar exercise in the outpatient clinic. We like the variety it offers for effec-tive exercises for all age groups. The Thera-Tubes all store very easily and help reduce clutter in our clinic.”

Ben Gilbert, PTOCS PT Supervisor

Burke Rehabilitation HospitalWhite 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 Web-Slide continuously with our patients who have shoulder and elbow dys-function. It’s a great product.”

Linda Lucuski, MPTAdministrator/PT

Magee-Moss RehabVoorhees, 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, ATCWilmington Pain & Rehabilitation

CenterWilmington, Del.

PrePak Products4055 Oceanside Blvd., Ste. LOceanside, CA [email protected]

FOOTBALL CONDITIONING

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

The BodyGuard compression shorts by Antibody prevent and accommo-date lower-body injuries to the groin,

hamstring, quad-riceps, 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 compres-sion, strain distribution, impact absorp-tion, heat circulation, and absorption of fatigue-inducing muscle vibrations caused by repetitive use.

Circle No. 552

Beacon Athletics800-747-5985www.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 three-point base improves safety and opens up a number of new drill opportuni-ties. 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. 941-721-7588www.hqinc.net

Early intervention to rapidly and accu-rately assess core-body temperature on the field is necessary for the proper

prevention, evaluation, treatment, and man-agement of exertional heat stroke. Research indicates that external methods of monitor-ing 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, afford-able 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-Dyne800-810-1740www.medi-dyne.com

Medi-Dyne’s new CoreStretch is designed to elongate the back, stretch-ing 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-stretch-ing 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

NSCA800-815-6826www.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 condi-tioning coach at the United States Air Force Academy. This video discusses and details the advantages of using dumbbells in the train-ing programs of athletes at every level, and it includes a variety of exercises that provide the opportu-nity for sport-specific training.

Circle No. 556

NSCA offers Richard Borden-The Explosive Lifts video, which features hands-on instructions that dem-onstrate and explain techniques involved in the Romanian dead lift, squat, Olympic-style pull, power snatch, and



power clean. This video also demon-strates the proper grip, body mechan-ics, and exercise techniques for each lift. This is an ideal training aid for train-ing the explosive power athlete.

Circle No. 557

Perform Better800-556-7464 www.performbetter.com

The Perform Better Sled of Champions is the only resistance sled that allows for both pushing and pull-

ing exercises from multiple positions. The unique sled handles allow the user to go high or low, vertical or horizontal, angle inside or out-side. The flexible hand position-ing 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 chin-up bars, safety spot arms, bar catchers, and a free-standing vertical weight rack

with bar holder. The adjustable bench has 12 adjust-ment points plus a three-adjustment seat pad.

The tilt and roll wheels allow easy move-ment, 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 cata-log, or check the company’s Web site.

Circle No. 559

Power Lift800-872-1543www.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 fol-lowing: 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 bum-per 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 pat-ented “Lever Action” benches and Olympic lifting platforms.

Circle No. 560

Introducing Convenient, Easy Hydration Testing

Designed specifi cally for athletic use

Check hydration status simply

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

uridynamics152.indd 1 2/28/06 2:36:02 PM

Visit us online or call anytime!

[800] 747-5985

• Innovative, fun andeffective training

• Train 60 athletesper session

• Makes storage andtransport easy

beaconathletics.com

Train the pro’s, the high school team, or rehabilitateinjuries. The Smart-Cart Training System is something

you’ll want to learn more about.

Smart-CartTraining System

TRAINING & FIELD EQUIPMENT EXPERTS

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Power Lift800-872-1543www.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 ham-strings. 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 Systems800-321-6975www.power-systems.com

Intensify your lower-body training and conditioning with the new Power Systems’ Power Yoke. The com-pact design and cambered ends maintain an athlete’s proper form with-out compromising biomechanics while performing step-ups 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 Imports800-556-3198www.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 instanta-neous feedback and recognition. The process is simple,

offering a true vertical target, visual motivation, and an immediate, accurate measure of success and growth. A wall-mounted version is now available.

Circle No. 563

efi Sports Medicine800-541-4900www.efisportsmedicine.com

efi Sports Medicine, the leader in func-tional exercise equipment, offers Total

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VertiMax’s Web site for more details and satisfied customer testimonials.

Circle No. 566

WerkSan Sports USA877-WERKSANwww.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-per-forming, longer-lasting weight-training equipment. WerkSan’s bars are preci-

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

carbon-fiber bearings—not just four steel bearings—and they are strategi-cally located at stress points to increase strength, durability, and performance. These bars are guaranteed for a life-time—introductory prices are not.

Circle No. 567

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-cali-brated lev-els and incre-mental adjust-ments 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 effi-ciently after injury.

Circle No. 564

VertiMax800-699-5867www.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-step-quickness, and competi-tive moves. It is the world’s most advanced

light-load velocity-specific training system, providing maximum trans-fer 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 revolu-tionary 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 lower-body training. The V6 is strong-ly endorsed by many NFL, NBA, and NCAA Division I head coaches. Visit

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.

SERIOUS COMPRESSION, SUPERIOR PERFORMANCE

Antibody, Inc.BodyGuard -Taking Protection and Performance To The Highest Level

Visit and shop on-line at www.antibodywear.comPhone 410-581-0900 • Fax 410-581-0991

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WerkSan Sports USA877-WERKSANwww.werksanusa.com

For safety and durability, count on WerkSan. The company has a strong, worldwide reputation for high-qual-ity weightlifting equipment. The

company’s engi-neers are devoted to producing safer, better-performing, longer-lasting equip-ment. 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

Xvest800-697-5658www.thexvest.com

“I have found the Xvest to be an excellent tool for providing overloads

in plyometrics, strength train-ing, conditioning, and rehabilitation programs. The fit and adaptabil-ity are excellent. The Xvest allows freedom of move-ment and doesn’t interfere with any of the agility, bounding, or run-ning programs that I write for a wide variety of athletes, both collegiate and professional.

The Xvest has proven itself in my pro-grams. 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 abil-ity 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

A t h l e t i c b i d . c o m

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

AthleticBid.com is a free service to help buyers at schools and athletic

organizations contact manycompanies in the most efficientfashion to request product specs

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It used to take hours to contactdozens of companies to research

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AthbidhalfpgH.indd 1 10/25/04 1:58:26 PM


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 equip-ment.

“We had just finished our weight room and we were actually ready to place an order with another vendor,” Swank says. “Then we dis-covered the Brute System by Rogers Athletic Company. The catalog

came across my desk, and we were amazed. We recog-nized the Rogers name from all the quality football prac-tice 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-consum-ing 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 Revamps Weight Room with New Brute System

Rogers Athletic Company 3760 W. Ludington Dr. Farwell, Michigan 48622 888-765-3248 [email protected]

CASE STUDY


A D V E R T I S E R S D I R E C T O R Y

CIRCLE COMPANY PAGE CIRCLE COMPANY PAGE

NO. NO. NO. NO

P R O D U C T S D I R E C T O R Y

CIRCLE COMPANY PAGE CIRCLE COMPANY PAGE

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508 . . . Active Ankle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57552 . . . Antibody (compression shorts) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66509 . . . Antibody (shoulder brace) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57510 . . . Aquatics by Sprint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57572 . . . Balanced Body (Half-Trapeze Retrofit Kit) . . . . . . . . . . . . . . . . . . . . . . . . . . 73571 . . . Balanced Body (Pilates Allegro System) . . . . . . . . . . . . . . . . . . . . . . . . . . . 73553 . . . Beacon Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66511 . . . Biofreeze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57513 . . . BioMedical Life (QuadStar Elite) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57512 . . . BioMedical Life (QuadStar II) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57505 . . . Cera Products (CeraSport) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56514 . . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57579 . . . CorePole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74517 . . . Cramer (Co-Stretch Tape) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58518 . . . Cramer (Cold Shoulder Wrap) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58581 . . . Creative Health Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74519 . . . CytoSport (CytoFlex) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58504 . . . CytoSport (Muscle Milk) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56520 . . . DM Systems (AnkleTough) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59521 . . . DM Systems (Cadlow) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59564 . . . efi Sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68522 . . . Exertools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59523 . . . Game Ready (Accelerated Recovery System) . . . . . . . . . . . . . . . . . . . . . . . . 60524 . . . Game Ready (portable system) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60507 . . . Gatorade (Endurance Formula) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56506 . . . Gatorade (Nutrition Shake) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56500 . . . Gatorade (Rain) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55554 . . . HQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66501 . . . Human Kinetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55525 . . . Impulse Training Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60526 . . . Keiser (Air300 Leg Press) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60527 . . . Keiser (Functional Trainer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61543 . . . Kneebourne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65528 . . . Magister (Eggsercizer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61529 . . . Magister (REP Bands) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61555 . . . Medi-Dyne (CoreStretch) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66530 . . . Medi-Dyne (Skin-On-Skin) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62544 . . . Medical Specialties (DynaTrack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65502 . . . Medical Specialties (new product) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55545 . . . Medical Specialties (Patellavator) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65531 . . . NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62556 . . . NSCA (Dumbbell Training) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66

557 . . . NSCA (Explosive Lifts) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66532 . . . NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62534 . . . Oakworks (PerformaLift) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62533 . . . Oakworks (PowerLine Treatment Table) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62574 . . . OPTP (BodyBolster) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73573 . . . OPTP (Pilates for Rehab) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73582 . . . Perform Better (catalog) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74559 . . . Perform Better (Prostar MB Super Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . 67558 . . . Perform Better (Sled of Champions) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67575 . . . Pilates on Fifth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73561 . . . Power Lift (Belt Squat) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68560 . . . Power Lift (Combo Power Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67576 . . . Power Systems (Pilates Versa-Tubes) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73562 . . . Power Systems (Power Yoke) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68536 . . . PrePak Products (ExerBand Fitness Bar) . . . . . . . . . . . . . . . . . . . . . . . . . . 62503 . . . PrePak Products (new product) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55537 . . . Presagia Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62546 . . . PRO Orthopedic (Hinged Brace) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65547 . . . PRO Orthopedic (neoprene sleeve) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65535 . . . Prossage Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62538 . . . PROTEAM (Hi-Lo Taping Table) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63539 . . . PROTEAM (Hi-Lo Treatment Table) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63541 . . . SAM Medical (Soft Shell Splint XL) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64540 . . . SAM Medical (Splint XL) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64516 . . . Shuttle Systems (Shuttle Balance) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58515 . . . Shuttle Systems (Shuttle MVP) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57563 . . . Sports Imports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68550 . . . Stellar Orthopedics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65578 . . . Stott Pilates (Rehab Reformer) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73577 . . . Stott Pilates (SPX system) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73549 . . . Swede-O (ActiveWrap) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65548 . . . Swede-O (knee braces) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65542 . . . Townsend Design (Premier Ankle Brace) . . . . . . . . . . . . . . . . . . . . . . . . . . 64551 . . . Townsend Design (RebelPro) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65580 . . . Uridynamics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74565 . . . VertiMax (V4) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69566 . . . VertiMax (V6) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69567 . . . WerkSan Sports (barbell) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69568 . . . WerkSan Sports (weightlifting equipment) . . . . . . . . . . . . . . . . . . . . . . . . . . 70569 . . . Xvest (Don Chu) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70570 . . . Xvest (Fire Fighter model) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70

149 . . . Antibody (The BodyGuard) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69111 . . . Aquatics by Sprint . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19131 . . . Balanced Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49147 . . . Beacon Athletics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67105 . . . Biofreeze . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8151 . . . BioMedical Life Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IBC115 . . . Cadlow Shoulder Stabilizer (DM Systems) . . . . . . . . . . . . . . . . . . . . . . . . 23133 . . . CeraSport . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52102 . . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4122 . . . Cramer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32127 . . . CytoSport (CytoFlex) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40100 . . . CytoSport (Muscle Milk) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IFC108 . . . efi Sports Medicine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13124 . . . Exertools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37110 . . . Game Ready . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17101 . . . Gatorade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2-3148 . . . HQ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68114 . . . Impulse Training Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22116 . . . Keiser . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24126 . . . Kneebourne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39125 . . . Medi-Dyne (Skin-On-Skin) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37144 . . . Medi-Dyne (stretching aids) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63119 . . . Medical Specialties . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30104 . . . NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7103 . . . NExTT Solutions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5138 . . . NSCA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

152 . . . Oakworks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . BC139 . . . OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59113 . . . Perform Better . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21150 . . . Perform Better (seminars) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79134 . . . Pilates on Fifth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52130 . . . Power Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46118 . . . Power Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29120 . . . PowerLung . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31141 . . . PrePak Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60140 . . . Presagia Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60142 . . . PRO Orthopedic Devices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61106 . . . Prossage Heat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11136 . . . PROTEAM by Hausmann . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54121 . . . RacerMate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31128 . . . SAM Medical Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42129 . . . Shuttle Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44137 . . . Sports Imports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56112 . . . Stellar Orthopedics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19132 . . . Stott Pilates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51107 . . . Swede-O . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12123 . . . Townsend Design . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35143 . . . TurfCordz/NZ Manufacturing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63146 . . . Uridynamics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67135 . . . VertiMax . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53117 . . . WerkSan Sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27145 . . . Xvest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64


PILATES EQUIPMENT

Balanced Body Pilates 800-PILATES www.pilates.com

The Pilates Allegro® System by Balanced Body is an expandable five-in-one versatile exercise system. It includes the Reformer, two mats, a

Half-Trapeze, an integrated Tower, and moving-car-riage training system. Start with the com-plete system, or begin slowly with the Allegro

Reformer, followed by adding leg exer-cises, 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 avail-able 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 equip-ment avail-able. This kit adds a wide range of trapeze table exer-cises, from spring-assisted sit-ups to stand-ing, 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 con-version system is among the easiest to use on the market.

Circle No. 572

OPTP800-367-7393www.optp.com/ad

Exclusively from OPTP, Pilates for Rehab details exercises that are sup-ported 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

combined their rehab, training, lecturing and teaching expe-rience to create a clear guidebook. For more infor-mation, 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 devel-oping neurological awareness of your musculoskeletal system. The BodyBolster also reduces muscle tension by correcting movement pat-terns and enabling soft tissue release. Included with the

BodyBolster is a 52-page instruction booklet. For more information, call toll-free or visit OPTP’s Web site.

Circle No. 574

Pilates on Fifth888-745-2830www.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-strength-ening and aligning benefits of Pilates.

The deep postural muscles of your body are con-stantly contracting involuntarily to maintain stability. Because rebound-ing challenges your stability,

these deep postural muscles are chal-lenged to keep you upright, strength-ening your core effortlessly. Cardiolates can strengthen every cell of your body in its optimal alignment, allowing you to move freely, buoyantly, and energet-ically. Visit Cardiolates online for more information.

Circle No. 575

Power Systems800-321-6975www.power-systems.com

Power Systems’ new Pilates Versa-Tubes allow you to experience reformer-like resistance workouts

without the hassle of heavy, compli-cated, and expensive equipment. Add a new perspective to your mat class

as you fire up your “pow-erhouse” core muscles

with this set of four connected resis-

tance tubes. The Pilates

Versa-Tubes connect to a center

nylon strap with two tubes having pad-ded 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 Pilates800-910-0001www.stottpilates.com

Ideal for athletic trainers who want to offer their athletes a quality Pilates program, Stott Pilates® Group SPX™ system offers a customized pack-age that ensures consistent program-ming and easy imple-menta-tion 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 infor-mation visit Stott Pilates Web site or call toll-free.

Circle No. 577

Designed for performing core stabil-ity, peripheral mobility, and plyometric exercises with exceptional results, the Stott Pilates® Rehab Reformer’s

unique engineer-ing allows it to be used strictly as a reformer by sim-ply adding a mat converter and the optional vertical frame. The Rehab Reformer offers unparalleled versa-tility 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


TESTIMONIAL MORE PRODUCTS CATALOG SHOWCASE

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

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 pric-es. Creative Health Products offers heart rate monitors; blood pres-

sure testers; pulse oximeters; body fat calipers; scales; strength testers; flex-ibility testers; stethoscopes; pedome-ters; exercise bikes; ergometers; stop-watches; fitness books and software; exercise bands; step benches; hand and finger exercisers; heating pads; and more.

Circle No. 581

Perform Better800-556-7464www.performbetter.com

The Guide to Functional Rehabilitation is the new rehabilita-tion 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 sec-tions, 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

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

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

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, stabil-ity 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

Uridynamics, Inc.866-748-7463www.uridynamics.com

Uridynamics’ HydraTrend™ urine test strips provide feedback about an athlete’s hydra-tion level, helping athletic trainers make sure that athletes are prop-erly 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, com-plete instructions, a color chart for interpreting results, quality controls, and a card for recording test results over time.

Circle No. 580

Getting Them Back In Action With Game Ready

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

Stan Conte, PT, ATCHead Athletic TrainerSan Francisco Giants

“I’ve used Game Ready consistently with fabulous results. Every athletic trainer should have one in his or her training room.”

Jasen PowellHead 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 Ready2201 Dwight WayBerkeley, CA 94704888.Game.Ready (888-426-3732)[email protected]


Detailed Pilates Resources Found At Balanced Body’s Web SiteFor 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 OnlineDiscover 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 SiteAt 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 testimoni-als. Be sure to request your literature while visiting Med Spec online.

www.medspec.com

NZ Mfg. Offers Cordz For Athletes At All LevelsVisit 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, endur-ance, and strength in youths to master swimmers, for both in-water and dry-land use.

www.nzmfg.com

PrePak Upgrades Site For Ordering ConveniencePrePak 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 down-loadable 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 SiteFind out how to better your body at Tanita’s Web Site. Click on the Living Health link to discover why measuring and under-standing 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

WEB NEWS

CEU QUIZ


T&C April 2006Volume XVI, No. 3

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing educa-tion 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 particu-

lar food.d) A ranking of carbohydrates based on their imme-

diate 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 ini-tial 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.

6. What are two critical areas to maintain in knee reha-bilitation?a) Prescribed time frames in rehabilitation and train-

ing 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 func-

tion 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 pro-grams.

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 con-tinuous 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 intensityb) 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.


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 relation-ship 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 adminis-trator’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 com-

munication.d) Only contact your administrator when there is a

problem.

14. What might preparing an effective, convincing pro-posal include?a) Checking the amount of money available for the

ideab) 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.

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

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 previ-ous 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.

Last Name ____________________________________ First Name _______________________________ MI______

Mailing Address ____________________________________________________________________________________

City ________________________________________________ State _________ Zip Code _____________________

Daytime Telephone ( _________ ) ________________________________________

E-Mail Address ____________________________________________________________________________________

Payment Information

❏ $20 check or money order (U.S. Funds only) payable to: Training & Conditioning

❏ Visa ❏ Mastercard ❏ Discover ❏ American Express

Account Number _______________________________________________ Expiration Date ____________________

Name on Card _____________________________________ Signature ______________________________________

A B C D A B C D

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ADDITIONAL EDUCATIONAL PROGRAMS


I N T E G R A T E D

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EARN BOC CEUs• Complete quizzes found in the Strength & Conditioning Journal• Complete online quizzes at www.nsca-cc.org

888-746-2378E-mailToll [email protected]

Phone402-476-6669

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Untitled-2 1 2/17/06 12:49:49 PM

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Untitled-1 1 12/20/05 11:07:09 AM

Circle No. 150

“I’m writing to tell you of the miracle your Dual Action Knee Strap has worked for me. I am a 63-year-old male. I was an Army paratrooper in the early 1960s and then went on to have a career with the L.A. County Sheriff’s Department as a deputy sheriff where I received many injuries to my knees in the line of duty.

“My knees have taken a beating over the years, and three years ago I ruptured the bursa sac in the left knee and damaged the tendons in both knees while placing too much weight on the leg press. We sometimes deny the aging that’s taking place and do not adjust weight accordingly. I learned the hard way. Sports-medicine doctors said sur-gery was not indicated and that I would have to live with the pain, discomfort, and limited use that came with the knee damage.

“My physical trainer told me about the Dual Action Knee Strap, and I bought two of them. Over the past three years, I have worn them every waking moment and now only when working out at the gym. They have enabled me to perform range-of-movement exercises as well as strengthening exercises with highly-reduced pain from the effort. Now I am pain free in all leg exercise sets. Thanks to your straps, my knees have completely regener-ated and now I’m back to walking 15 miles a week and can perform the complete range of leg exer-cises using reasonable resistance.

“Three years ago, I was on crutches, but now I’m back to 100 percent thanks to your product. They

are as strong and effective today as they were when I bought them. I have recom-mended this strap to younger men for use while exercising to prevent injuries that arise from an unsupported knee. My son in the Special Forces also uses the knee strap and has suggested it to his personnel. I have also managed to get some of the older men at my health club to buy them, and they’re happy they did.

“All this is to say that my mobility was restored—pain-free—through the proper use of the Dual Action Knee Strap, which has assured my mobility well into old age, if I’m lucky enough to get that far and don’t over-exert myself again—which I promise, I won’t. Pain is a tough teacher. Thanks for a miraculous product that gave me a second chance.”

—Joe Horn

Cho-Pat Strap Rehabilitates Trooper’s Knees

Cho-PatP. O. Box 293Hainesport, NJ [email protected]

CASE STUDY


BioMedical Life Systems, Inc.P.O. Box 1360 Vista, CA 92085-1360Tel: 800-726-8367 Website: www.bmls.comFax: 760-727-4220 E-mail: [email protected]

Introducing the QuadStar®EliteComplete Electrotherapy System

Benefits for the Trainer:•One device to buy•One device to carry•Multiple Usages

Unique Features:•4 Channels/8 Electrodes•T.E.N.S., N.M.S., High-Volt, Interferential•Preprogrammed regimens•Programmable regimens can be saved inmemory for ease of use.

•Sequence two or more modalities forcomplete treatment.

•Rechargeable battery pack and wall adaptor

Waveforms available:•Symmetrical Biphasic Square Wave•Asymmetrical Biphasic Square Wave•Sine Wave,•Monophasic High-Volt ,Twin Peak

Untitled-1 1 11/5/04 11:33:01 AM

Circle No. 151

© 2006 OAKWORKS®, Inc.

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Untitled-7 1 2/20/06 2:42:08 PM

Circle No. 152

Documents

Training & Conditioning 16.3