Squat Variations

Well, we have introduced 5 key exercises that we think are vital to your fitness program. We gave you the basic exercise and you should begin to master that, getting your form perfect. If you are not doing the exercise correctly, you may be hurting yourself rather than improving yourself. So now we are going to introduce some variations that make the exercise a bit more challenging. Again, if you find yourself not doing the exercise correctly, take a step back and do a less challenging variation or come to us for some help. In this blog we will take the squat and give you several variations- all challenging in their own ways. I have arranged them from the easiest to the most difficult- be smart and progress through them at your own pace and safely.




SPLIT SQUAT- The split squat is an exercise that incorporates both strength as well as balance. As you get better, you can raise your leg up on a box or bench behind you. Key is not to let your back knee touch the ground and to drive your weight up when you reach the bottom. Also, do not let your front knee go over your toes as this puts tremendous pressure on your ligaments.

SQUAT PRESS- This exercise is a total body exercise that works not only your legs and upper body but is a great core exercise. When you press overhead an unstable object (the dumbbells or med ball), your core muscles in your abs and back kick in to stabilize you. The most important thing to make sure is you stay back on your heels and not let the weight throw you forward. This is a fluid motion, not two exercises. Your momentum from driving up with your legs helps you press overhead.

SQUAT JUMPS- An excellent body weight exercise that builds explosive power in your hips and legs. Start this exercise with one jump, land and set again. Progress to repetitive jumps for a duration of 30 seconds to 1 minute. Careful attention to landing and squatting to produce the explosive energy. You must also make sure your squat form is perfect to prevent any damage.

LATERAL SQUAT- This exercise is both a strengthening and stretching exercise. You will feel one side working in your quads, hamstring and glutes but on the other leg you will feel a good stretch. As with all the exercises, careful attention must be paid to your form. You must make sure your knee on your squat side does not go over your toes. Make sure you are sitting back into your glutes. Your stretching leg must stay straight and keep your head and chest up.

MESSY SQUAT- Okay, so not sure where the name came from but this is a great exercise for anyone that is in a squat or down position- catchers, field positions, lineman. This exercise has you squat and shift your weight making this a proprioceptive (balance) exercise as well as a strengthening exercise. This exercise will really get your glutes working! You will feel it in your butt for sure!!You know the drill, make sure form is perfect!!!

SQUAT WITH MEDICINE BALL CHASE- This exercise is a great explosive exercise to work on your acceleration- base running, defense on the field, fast breaks, off the line, you name it- this is a great exercise that helps all sports! The med ball does not have to be super heavy so don't kill yourself with too much weight- its more the explosive power that is the importance of this exercise. Starting position is with ball at chest level, split squat position. Squat down and back and excel up and at the same time press the ball forward at the 45 degree angle. Use this momentum to accelerate to the chase part of the exercise. Key is to throw the ball at a 45 degree angle. You are not looking to catch the ball before it lands- you are just looking to catch up to the ball.

PERPENDICULAR ROTATION SQUAT- Okay, so its a mouthful but it may be my new favorite exercise. The purpose of this exercise is not only core strength, lower body strength but also incorporates upper body mobility and strength!! Okay, so maybe you don't think its something to be excited about but I am!! Think about your sport- they all have rotation involved, and many rely on your rotational mobility. Take a baseball player at bat. The rotation that occurs to assist in producing the power to make contact to the ball must be optimal to produce the greatest amount of force capable. If you don't have the mobility, you can't produce the power. Simple concept but hard to achieve. But this exercise can help with that! Hence my excitement!!

BULGARIAN SPLIT SQUAT (SQUAT WITH BACK LEG RAISED UP)- This exercise is incorporating some core stability and balance into your traditional split squat. Begin this exercise with no weights and then you can add dumbbells at your side and then progress to upper body exercises along with squat such as curl to press, overhead press, one dumbbell in one hand to challenge balance even more. Progress as you feel comfortable. Key to this is to make sure your front leg is far enough out in front to ensure your not going over your toes with your knee placing too much stress on your ACL. Please pay careful attention to Steven's form in the video.

SINGLE LEG SQUAT- Single leg exercises are a vital component to any athletic strength program yet is often overlooked and not done. This exercise is the foundation to beginning to become efficient at a single leg squat- an extremely important exercise. Find a bench or box and put pads, books, etc. as needed. Your form for this squat is no different than your regular squat in that your knee must not go over your toe, you keep a straight spine and keep it erect- do not flex at your hips. One common mistake to performing this is to rock yourself up- this is incorrect and you need more height in the platform. The power is coming through your legs through the floor to push you up- no upper body movement is performed to assist.

Exercise Programs- 5 exercises every program should have

Exercise programs whether it be for power, increasing speed or vertical, weight loss or just a program aimed at making you stronger and better at your sport, each needs to have “staple” exercises. As a staff, we have come up with 5 exercises that we think any and every exercise program should have. In this blog we will introduce the exercise and then in the next weeks, we will elaborate on how to make these exercises more challenging and add variations to them. As with any exercise- the key is to do them properly. Any exercise not done correctly can cause more harm than good. Start each of these with 3 sets of 8 and as you get better work up to reps of 12-20.

THE SQUAT

STARTING POSITION: Stand with arms straight out parallel to ground

PROCEDURE: Initiating movement with hips, squat back and down until the thighs are parallel to the floor. Return to standing position by pushing through the hips

IMPORTANT TIPS:
* Front of knees should not go past the tip of your toe- causes too much stress on ligaments
* Do not let your knees collapse in (knock kneed position). Think pushing out
* Keep chest up and back flat- find a spot up on ceiling or high on wall to help keep your eyes and chest up
* Heels should stay on the ground at all times

MUSCLES WORKED: Quads, glutes (buttocks), hamstring

THE DEADLIFT

STARTING POSITION: Standing with feet hip width apart and knees unlocked, holding a pair of dumbbells at your sides. Set you feet hip width apart, with your legs in a fixed position but not locked at the knees

PROCEDURE: Shift your hips back and lower the dumbbells while keeping your back flat
Return to standing position by contracting your hamstrings and glutes

IMPORTANT TIPS:
* Do not let your back round during the movement
* Keep the dumbbells close to your body, touching or almost touching your legs all the way up and down
* Keep your shoulder blades back and down throughout the movement

MUSCLES WORKED: Glutes, Hamstrings and Back

LUNGES

STARTING POSITION: Standing with arms to side

PROCEDURE: Step forward and lower hips to the floor by bending the front knee without letting the back leg touch the ground, return to the starting position by pushing back with the front leg
Alternate legs and repeat for the prescribed number of repetitions

IMPORTANT TIPS:
* Do not let the front knee slide forward over the toes
* Do not let front knee collapse to the inside
* Keep chest up- to help with this find something to look at high on a wall or ceiling
* Keep glute (buttocks) in back leg contracted (tight)

MUSCLES WOKRED: Glutes, hamstrings, and quads

PULL UP

***IF NOT STRONG ENOUGH FOR PULL UP AND HAVE NO WEIGHT ASSISTED MACHINE, DO INVERTED ROWS (modified pull up) UNTIL YOU ARE STRONG ENOUGH FOR PULL UPS

STARTING POSITION:

Pull Up: Hanging from a pullup bar with palms facing away from you and slightly wider than shoulder width apart
Inverted row: Position the bar at hip height and sit on the floor beneath it. Grab the bar wider than shoulder width.

PROCEDURE
Pull Up: Keeping body and legs still, pull chest to bar. Return to start position and repeat for prescribed number of repetitions
Inverted Row: Keeping your legs straight and your core tight, use your back muscles to pull your chest to the bar. (Look up, not at the bar.) Then lower back down to the starting position.

IMPORTANT TIPS:
* Extend arms completely after each repetition
* Do not swing body or legs during exercise

MUSCLES WORKED: Back and arms

PUSH UPS

STARTING POSITION
Push up position- if you need to start from knees do so

PROCEDURE
With your belly button drawn in, lower yourself to where your chest barely grazes the floor,
Control as you push back up, holding your belly button in and pushing your sternum as far away from the floor as possible

IMPORTANT TIPS
* Keep your body straight from ear to ankle

MUSCLES WORKED: core, chest, shoulders, arms

The Foam Roller

How many times have you heard one of us tell you that we want you to "Roll Out"? I am sure for many of you, its a countless number of times. Well the truth is that the foam roller is a simple invention that is one of the key components to the health and injury prevention of all athletes and even non athletes. Imagine what the person who invented a big foam cylinder for athletes is doing now- probably relaxing in some second or third home on a tropical island on the beach sipping a nice cold lemonade or a drink of the sort!!! In the sports medicine world- this simple invention is amazing!

So what does it do besides cause some of you some unthought of discomfort? I use the analogy of your muscle is the cookie dough and the foam roller is the rolling pin. If you think of all the knots, scar tissue, tightness in your soft tissue (muscles, tendons, ligamnets, myofascia) its pretty significant. All those soft tissue problems add up and can cause you pain and problems. Using a foam roller allows you to do self myofascial releases- in simple terms- it is a massage that gets all the knots, tightness, and scar tissue out. Common uses include the quads, hamstring, IT Band but it can be used for almost any part of the body.

So incorporate the foam roller into your daily practice or workout and we promise you the benefits will be tremendous!

No Excuses- Just Do It

Quote from Rocky Balboa: "That is How Winning Is Done"

"You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you!"

Think of this quote as you watch this Nike video................

http://www.youtube.com/watch?v=obdd31Q9PqA

The Facts About MRSA

The Facts About MRSA

Definition
* MRSA infection is caused by Staphylococcus aureus bacteria — often called "staph." MRSA stands for methicillin-resistant Staphylococcus aureus. It's a strain of staph that's resistant to the broad-spectrum antibiotics commonly used to treat it. MRSA can be fatal.

Symptoms
Most Staph skin infections, including MRSA, generally start as small red bumps that resemble and quickly turn into deep, painful abscesses. The often resemble pimples, boils or spider bites. What to look for:
*Redness
* Swollen
*Warmth
*Tenderness
*Pus or drainage (yellow or white)
*A fever may or may not be present- see your healthcare professional if any of the symptoms are present




Risk Factors for MRSA
* Contact during sports- high risk sports include football and wrestling but all sports are at risk
* Sharing of personal items such as towels, razors, uniforms, clothing
* Skin to skin contact to lesions, cuts, abrasions

What should I do if I think I have an MRSA infection?
* Tell your parent, coach, athletic trainer, school nurse, team doctor or other healthcare provider if you think you have an infection so it can be treated quickly. Finding infections early and getting care will reduce the amount of playing time lost and decrease the chance that the infection will become severe.
* Pay attention for signs of infections such as redness, warmth, swelling, pus, and pain at sites where your skin has sores, abrasions, or cuts. Sometimes these infections can be confused with spider bites.
* Infections can also occur at sites covered by body hair or where uniforms or equipment cause skin irritation or increased rubbing.
* Do not try to treat the infection yourself by picking or popping the sore.
* Cover possible infections with clean dry bandages until you can be seen by a healthcare provider (e.g., doctor, nurse, athletic trainer).
* Keep an eye on minor skin problems — pimples, insect bites, cuts and scrapes — especially in children. If wounds become infected, see your doctor.

How do I protect myself from getting MRSA and other skin infections?
* Wash your hands. Careful hand washing remains your best defense against germs. Scrub hands briskly for at least 15 seconds, then dry them with a disposable towel and use another towel to turn off the faucet. Carry a small bottle of hand sanitizer containing at least 60 percent alcohol for times when you don't have access to soap and water.
* Keep personal items personal i.e. razors, towels…
* Keep wounds covered. Keep cuts and abrasions clean and covered with sterile, dry bandages until they heal.
* Sanitize linens. If you have a cut or sore, wash towels and bed linens in a washing machine set to the "hot" water setting (with added bleach, if possible) and dry them in a hot dryer. Wash gym and athletic clothes after each wearing.

- http://www.mayoclinic.com/health/mrsa/DS00735
- http://www.cdc.gov/ncidod/dhqp/ar_MRSA.html
- http://www1.ncaa.org/membership/ed_outreach/health-safety/healthcare/sports_med_education/infectious_prevention.htm

National Hazing Awareness Week Nov 3rd-7th

Statistics
· 1.5 million high school students are hazed each year; 47% of students came to college already having experienced hazing.
· 55% of college students involved in clubs, teams and organizations experience hazing.
· Alcohol consumption, humiliation, isolation, sleep-deprivation, and sexual acts are hazing practices common across all types of student groups.
· 40% of athletes who reported being involved in hazing behaviors report that a coach or advisor was aware of the activity; 22% report that the coach was involved.
· 2 in 5 students say they are aware of hazing taking place on their campus. More than 1 in 5 report that they witnessed hazing personally.
· In 95% of cases where students identified their experience as hazing, they did not report the events to campus officials.
· Nine out of ten students who have experienced hazing behavior in college do not consider themselves to have been hazed.
· 36% of students say they would not report hazing primarily because "there's no one to tell," and 27% feel that adults won't handle it right.
· As of November 1, 2007, the number of recorded hazing/pledging/rushing-related deaths in fraternities and sororities stands at 89 - 83 males and 6 females.
· 82% of deaths from hazing involve alcohol.

Monday 11/3 @ 7:00 – “Hazing, Harassment, Alcohol, and the Internet”- Speaker Janet Judge- RCC Auditorium
Tuesday 11/4 @10-5 – Remembering the Victims Memorial-Campus Center Lower Lobby
Wednesday 11/5 @ 6 – Hazing Panel Discussion: Ask the Campus Experts - RCC Demo Room
Thursday 11/6 @ 7 – Unless a Death Occurs: Documentary- Moakley Auditorium


Brought to you by: Office of Student Involvement & Leadership, Panhellenic Council, Athletics & Recreation, and Phi Sigma Sigma sorority

Drug Testing Part II- Div. III Drug Testing Pilot Program

So last week we blogged about NCAA post season championship tournament drug testing. Hopefully everyone got the main idea that each and every collegiate athlete can be drug tested in post season tournament. You are not exempt at Division III.

This weeks focus is on the DIVISION III DRUG TESTING PILOT PROGRAM we have been talking to you about. This is a pilot program to determine if the NCAA will consider putting in place the same drug testing policy that Div. I and Div. II have. We are a part of this pilot program study here at BSC along with other MASCAC and Div.III schools. With one year and one drug testing under our belt, we have made some modifications and new ways to get the information out to you. Again, I will pull from the NCAA website and give you the information "straight from the horses mouth". Here is a link to an informative video about drug testing which I found to be very good at answering any general questions about the drug testing. Well worth the 12 minutes!
http://web1.ncaa.org/web_video/health_and_safety/drug-testing/2006-07/video150.html

Frequently Asked Questions:

How will student-athletes be selected for drug testing at each school?
All teams and all student-athletes are subject to drug testing if their institution has volunteered to be a part of the NCAA Division III Drug Testing Pilot Program. Drug Free Sport will determine the teams that will be tested at each school. The site coordinator will provide Drug Free Sport the NCAA Squad List for each team that has been selected for drug testing. Drug Free Sport then selects student-athletes from the NCAA Squad List. Student-athletes may be selected on the basis of position, playing time, an NCAA approved random selection or any combination thereof.

How many student-athletes from each Division III school will be tested?
Sixteen to 20 student-athletes at each Division III school may be selected for testing. Student athletes can be tested during their traditional season of competition (e.g. in season) as well as
during their non-traditional season of competition (e.g. out of season). Division III student athletes will not be tested during the summer.

Who will notify the student-athletes that they have been selected for drug testing?
The site coordinator is the person responsible for notifying the student-athlete of his or her
selection for drug testing as well as the date and time to report to the collection station. The
NCAA requires that notification must be made in-person or by direct telephone communication
(e.g. no voice mail and no email). Upon being informed of the impending drug test, the student athlete will be required to read and sign an NCAA drug testing notification form.

For what drugs will the NCAA be testing?
Division III student-athletes who participate in the NCAA Division III Drug Testing Pilot
Program will be tested for the following classes of drugs: anabolic agents, diuretics, peptide
hormones, urine manipulators, psychomotor and CNS stimulants, and street drugs. Refer to the
NCAA’s Banned Drug Classes List for specific examples of substances that fall within each
class. Go here for a list of banned substances http://www.ncaa.org/wps/ncaa?ContentID=282

Where are the urine samples analyzed?
The UCLA Olympic Analytical Laboratory in Los Angeles, California analyzes all NCAA urine
samples. The UCLA laboratory is one of the most respected sport drug testing laboratories in the
world and is certified by the World Anti-Doping Agency.

Who will learn of the results of the drug tests?
The UCLA laboratory will report all drug testing results to Drug Free Sport. For purposes of the
NCAA Division III Drug Testing Pilot Program, Drug Free Sport will not report individual
results to the institution. The institution may request that it receive results quantitatively. For
example, “of the 20 student-athletes that were tested at your institution on October 12, 2007, 19 samples were negative and one sample was positive for an anabolic steroid.” The name, gender, specific drug or sport will not be reported to the institution. Furthermore, no NCAA sanctions will be imposed on either the student-athlete or the institution should there be a positive result. At the end of every semester, Drug Free Sport will provide quantitative drug testing data regarding the NCAA Division III Drug Testing Pilot Program to the Committee on Competititive Safeguards and Medical Aspects of Sport, the NCAA committee responsible for all drug education and drug-testing programs, as well as to the Division III Management and Presidents Councils.

What if I don't show up for the test?
For any athlete who has been selected for drug testing at Bridgewater State College and does not show up for the test, BSC will enforce an in house penalty of 1 game suspension. If you are tested out of season, your game suspension will carry over to your next season.

How can I find out if a supplement or other substance I take is banned?
Drug Free Sport has an excellent resource that is confidential. Go to www.drugfreesport.com/rec and put in the password ncaa3. Here you can ask any question you have about substances. We often use this when an athlete asks us and have found it to be very informative.


Who can I contact to learn more about the NCAA Division III Pilot Drug Testing
Program?
Mary Wilfert
Associate Director of Education Outreach
NCAA
317/917-6319
mwilfert@ncaa.org

Andrea Wickerham
Legal Relations & Policy Director
The National Center for Drug Free Sport
816/474-8655 Ext. 118
awickerham@drugfreesport.com

Drug Testing: Part 1

DRUG TESTING PART 1: POST SEASON NCAA TOURNAMENT DRUG TESTING

IGNORANCE IS NO EXCUSE!

As we enter into the final weeks of the fall seasons, we want to take the opportunity to review drug testing. There are two types of drug testing that BSC can be part of:

1. Post season NCAA Championship tournament testing

2. Div. III drug testing pilot program trial that BSC is part of.

We want to make sure that you all know the differences and understand that if you are selected for a post season tournament drug test- full NCAA consequences are in order. The pilot testing trial drug testing program BSC is part of will be outlined in the next blog. You must be aware that if you are drug tested in the NCAA tournament- this is separate from the Div. III drug testing pilot program which we have spoken to you about. Please read below information regarding POST SEASON NCAA CHAMPIONSHIP DRUG TESTING INFORMATION. This information is taken directly from http://www.ncaa.org/

When is drug testing conducted at the championship?
*Drug testing can occur at any phase of an NCAA championship (e.g., first round, second round, quarterfinals, semi-finals or finals).
*Drug testing can occur more than once at any championship (e.g., first round and finals).
*Participating institutions and student-athletes are not given any advance notice that drug testing is being conducted at the championship.

When will student-athletes be notified of their selection for drug testing?
*At team championships (e.g., basketball, bowling, ice hockey), immediately after the game, an NCAA drug-testing crewmember will provide an institutional representative with a list of student-athletes who have been selected for drug testing.

*At individual/team championships (e.g., fencing, gymnastics, rifle, skiing, swimming & diving, track & field, wrestling), official drug-testing couriers will notify student-athletes of their selection for drug testing.
Refer to section 4.0 and 5.0 of the 2006-2007 Drug-Testing Program booklet for more specific information.

How are student-athletes tested and how long does it take?
Student-athletes are drug tested through urinalysis.
Student-athletes will be observed by a drug-testing crewmember of the same gender.
The length of the collection process depends on the student-athlete’s ability to provide an adequate specimen. If a student-athlete provides an adequate specimen immediately upon arriving at the drug-testing station, the entire process usually is completed in less than 20 minutes.

What if a student-athlete has trouble providing an adequate specimen? Can the student-athlete leave and come back later? What if the team has to leave and the student-athlete is still in drug testing?
The student-athlete cannot be released from drug testing until an adequate specimen is provided. If the student-athlete’s team must depart the championship prior to a student-athlete completing drug testing, an institutional representative must stay with the student-athlete.
If the student-athlete and/or institution incur additional expenses because of the delay (e.g., hotel, transportation back to campus), the institution may request reimbursement from the NCAA.

Some events begin late at night which means drug testing will start late as well. What is the NCAA policy on late-night drug testing?
The late-night testing policy only pertains to team championship events (e.g., basketball, bowling, ice hockey). An institution may defer drug testing until the next morning if their game begins at 9pm or later local time. (See section 5.3.2 in the 2006-2007 NCAA Drug-Testing Program booklet) The decision to defer drug testing applies to the entire team and must be determined by the institution immediately after the game. All selected student-athletes can either test that night after the game or test the next morning. (See section 5.3.2.1 in the 2006-2007 NCAA Drug-Testing Program booklet) If an institution decides to defer drug testing until The next morning, the test must start before 10am local time. An institutional representative must be present at the collection site the next morning to identify selected student-athletes.

How can a student-athlete find out whether a medication or supplement is banned?
In advance of the championship, student-athletes should consult with their athletic trainer or team physician about any medication or dietary supplements they use.
The Resource Exchange Center (REC) is available to answer questions regarding NCAA banned substances at www.drugfreesport.com/rec.

What about dietary supplements?
Many nutritional/dietary supplements contain NCAA banned substances. In addition, the U.S. Food and Drug Administration (FDA) does not strictly regulate the supplement industry; therefore purity and safety of nutritional/dietary supplements cannot be guaranteed. Impure supplements may lead to a positive NCAA drug test. The use of supplements is at the student-athlete’s own risk.

Are over-the-counter dietary supplements approved by the NCAA?
The NCAA does not approve any dietary supplement. Furthermore, the use of any dietary supplement can lead to a positive NCAA drug test.

Does a student-athlete have to disclose the use of prescription medications to the drug-testing crew?
No. The drug-testing crews do not ask or accept any information about medications student-athletes are taking. The team physician/athletic trainer should be aware of all prescribed medications (and supplements) a student-athlete is taking. This information should be kept on file at the institution. If a student-athlete tests positive because of a prescription medication, the institution may request a medical exception for certain banned drug classes as outlined in the NCAA Drug-Testing Exceptions Procedures at http://www.ncaa.org/health-safety.

Can student-athletes beat a drug test by consuming large amounts of fluids?
No. NCAA protocol requires each student-athlete’s urine sample be analyzed onsite prior to sending the sample to the lab.
If the specimen is too dilute, the student-athlete will be required to remain in drug testing until an adequate specimen is collected. This could take several hours.

Mosquitoes: The Facts about EEE

EEE Fact Sheet
PUBLIC HEALTH FACT SHEET

***** EEE has been found in Southeastern MA. in the recent weeks. Please beware of the following information and guidelines******

Eastern Equine Encephalitis
What is Eastern Equine Encephalitis? Eastern Equine Encephalitis (EEE) is a rare but serious disease caused by a virus. The virus infects birds that live in freshwater swamps and is spread from bird to bird by infected mosquitoes. If a mosquito infected with the virus bites a horse or human, the animal or person can become sick. The risk of getting EEE is highest from late July through September.

What are the symptoms of EEE? The first symptoms of EEE are high fever (103º to106ºF), stiff neck, headache, and lack of energy. These symptoms show up three to ten days after someone is bitten by an infected mosquito. Inflammation and swelling of the brain, called encephalitis, is the most dangerous symptom. The disease gets worse quickly and some patients may go into a coma within a week.

What is the treatment for EEE? There is no cure for EEE, and three of every ten people who get the disease die from it. All doctors can do is lower the fever and ease the pressure on the brain. Some people who survive this disease will be permanently disabled. Few people recover completely.

How is EEE spread? The virus that causes EEE is spread only by mosquitoes. People and horses with EEE do not spread the disease.

What can you do to protect yourself? There is an EEE vaccine for horses, but not for people. The best way to protect yourself is to keep mosquitoes from biting you. Follow these steps every summer to reduce your risk of being bitten by mosquitoes, particularly if you live near natural wetlands.
* If you must be outdoors at dusk or dawn, when mosquitoes that carry EEE are most active, wear a long-sleeved shirt and long pants. Take special care to cover up the arms and legs of children playing outdoors.
* Use repellents containing DEET (N,N-diethyl-m-toluamide) and choose a product that will provide sufficient protection for the amount of time spent outdoors. Product labels often indicate the length of time that someone can expect protection from a product. DEET is considered safe when used according to the manufacturer’s directions. Products containing DEET should not be used on children less than 2 months of age and should be used in concentrations of 30% or lower for older children and adults. Mosquito netting may be used to cover infant carriers or to protect other areas for children less than 2 months of age. The following precautions should be observed when using DEET products:
* Avoid using DEET products that combine the repellent with a sunscreen. Sunscreens may need to be reapplied too often, resulting in an over application of DEET.
* Apply DEET on exposed skin, using only as much as needed.
* Do not use DEET on the hands of young children and avoid applying repellent to areas around the eyes and mouth.
* Do not use DEET over cuts, wounds or irritated skin.
* Wash treated skin with soap and water after returning indoors and wash treated clothing.
* Avoid spraying DEET products in enclosed areas.


What can you do to reduce the number of mosquitoes around your home and neighborhood? To reduce mosquito populations around your home and neighborhood, get rid of any standing water that is available for mosquito breeding. Mosquitoes will begin to breed in any puddle or standing water that lasts for more than four days. Here are some simple steps you can take:
* Dispose of or regularly empty any metal cans, plastic containers, ceramic pots, and other water holding containers (including trash cans) on your property.
* Pay special attention to discarded tires that may have collected on your property. Stagnant water in tires is a common place for mosquitoes to breed.
* Drill holes in the bottom of recycling containers that are left outdoors, so that water can drain out.
* Clean clogged roof gutters; remove leaves and debris that may prevent drainage of rainwater.
* Turn over plastic wading pools and wheelbarrows when not in use.
* Tires that may have collected on your property. Stagnant water in tires is a common place for mosquitoes
* Do not allow water to stagnate in birdbaths; aerate ornamental ponds or stock them with fish.
* Keep swimming pools clean and properly chlorinated; remove standing water from pool covers. * Use landscaping to eliminate standing water that collects on your property.

What does the state do to protect people from EEE? Massachusetts developed a Surveillance and Response Plan that coordinates efforts of local officials and state agencies to reduce the risk of EEE. The plan involves checking for the virus in mosquitoes, reducing the number of mosquitoes in the environment, and educating people on ways to avoid mosquito bites. Every year from May until the first hard frost, the MDPH and local mosquito control projects collect mosquitoes from various locations around the state and send them to the State Laboratory for testing. If the virus that causes EEE is found in mosquitoes, MDPH will tell local boards of health and mosquito control projects and ask them to increase their education and mosquito control activities. MDPH provides educational materials for physicians, veterinarians, local public health officials, and the public along with updates on EEE activity in mosquitoes, horses and humans online.

For more information:
For general questions about EEE: MDPH, Division of Epidemiology and Immunization at 617-983-6800 or toll free at 1-888-658-2850 or online at www.mass.gov/dph/wnv/wnv1.htm. You may also contact your local board of health (listed in the telephone directory under “government”)
For questions about health effects of pesticides: MDPH, Center for Environmental Health at (617) 624-5757
For general information about mosquito control: visit the following webpage www.mass.gov/agr/mosquito/index.htm or contact the State Reclamation and Mosquito Control Board within the Massachusetts Department of Agricultural Resources at (617) 626-1777.
For questions about mosquito control in your city or town: Contact your local board of health (listed in the telephone directory under “government”)

BREAKFAST- THE MOST IMPORTANT MEAL OF THE DAY!

Ever wonder why the Olympic gold medalists and the Championship teams make it on the Wheaties box? Because its true- BREAKFAST IS THE MEAL FOR CHAMPIONS! As college kids you all know that eating during the day with classes is challenging. A 500-700 calorie breakfast with a couple snacks such as a granola bar, fruit, yogurt and a light lunch will give you the optimal energy you need for your practice or game. The idea is to again balance carbohydrates and protein- both vital components to your athletic performance

Breakfast ideas

* A wholesome cereal such as Wheaties, Kashi, FiberOne, Cheerios, with lowfat milk, banana or another fruit along with orange juice.

* Eggs with english muffin or wheat toast with peanut butter

* Pancakes mixed with fresh fruit

* Smoothie with low fat milk, yogurt, fresh fruit, add in a whey protein powder or a tablespoon of peanut butter and flax seed oil or fish oil

Sample grab-and-go sports breakfasts
* Bran muffin and a yogurt
* Two slices of last night's left-over pizza
* Peanut butter-banana-honey sandwich
* Pita with 1 to 2 slices of lowfat cheese plus a large apple
* Baggie of lowfat granola with a handful of raisins
* Bagel plus a can of vegetable juice

* Granola Bar, piece of fruit, and a orange /cranberry/apple juice

PRE AND POST WORKOUT MEALS! Crucial to your performance on and off the field

What you eat is about as important to your success as an athlete as your physical training is. What you put in your body is what you get out of it. This can be challenging as a college athlete, but can be done with a little bit of discipline and education. Today I will focus on pre and post work out nutrition tips. We will discuss the imortance of breakfast in the next blog.

During workout:
* water or watered down sports drink
* some people do well with a half time boost with orange slices, watermelon, or a handful of grapes for a pick me up. These are not heavy and are easily digested. *** always be cautious with trying new foods during competition- try during practice time prior*****

1 hour or less before competition
* fruit or vegetable juice such as orange, tomato, or V-8, and/or
* fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
* Energy gels
* granola bar

2 to 3 hours before competition
* fresh fruit
* fruit or vegetable juices
* bread, bagels
* low-fat yogurt
* water
* sports drink

3 to 4 hours before competition
* fresh fruit
* fruit or vegetable juices
* bread, bagels
* pasta with tomato sauce
* baked potatoes
* energy bar
* cereal with low-fat milk
* oatmeal
* low-fat yogurt
* toast/bread with limited peanut butter, lean meat, or low-fat cheese
* 30 oz of a sports drink

What should you avoid pre workout:
* fats
* caffeine


Recovery
Within 1 hour AFTER practice or game
* Carbohydrates go straight to the glycogen stores of you body to help recover from exercise. Protein helps repair damaged tissue. It is important to consume a post workout meal within 1 hour of exercise as that is when your body is most receptive to the replenishment
* Recommended ratio is 4:1 of carbohydrate to protein

Post workout meal examples:
* Water- you need to replace all the water you lost in exercise!!
* 8 oz cranberry juice or orage juice
* 8 oz of milk or chocolate milk
* yogurt
* bean burrito
* nutrient rich energy bar such as
* 2 cheese sticks with a bagel
* fruit smoothie made with real fruit and yogurt with whey protein added

Check out these websites for more nutrition tips and resources
http://www.coreperformance.com/
http://www.clifbar.com/
http://www.powerbar.com/
http://www.mypyramid.gov/

ATTITUDE- Decision is up to you!

"Good teams and the great players all have ATTITUDE! This is not a cockiness, but instead a confidence. When teams start winning there is this feeling that comes over the team of unity, positivity, and success. Once this feeling starts to penetrate, it creates believers. When people start to believe in a goal and unite together, the chances of their success goes up dramatically. " Major League Strength.com

As I watched the Summer Olympic greats this summer- one thing that I was awe struck by was each and everyone of their determination, confidence, motivation, and ATTITUDE! Attitude and confidence are not only the driving forces to success in you athletic endeavors but more importantly, the success you have in your life.

Check this Michael Jordan video out too- thought it was a great message to the "modern day athlete"

http://www.youtube.com/watch?v=woOu_4l3lio

Determining Hydration Level

Hydration is an important part of being a healthy, productive athlete. As we enter into preseason where athletes may have 5-6 hours of practices, fitness tests, runs- you need to be sure you are staying hydrated which can be challenging. Here are a few tips to help:

1. Clear/pale lemonade colored urine= HYDRATED

2. Dark apple juice colored urine= DEHYDRATED

3. Dark, cloudy urine= SEVERELY DEHYDRATED= NOTIFY ATC

4. Average amt. of water consumption should be 64 oz which means during preseason it is more. Stay on top of it by keeping Nalgene or water bottle with you at all times.

5. Caffeine, soda, energy drinks will dehydrate you!!!! STAY AWAY FROM THEM!!!!

6. Water and sports drinks such as Gatorade are what you should be drinking- these are the best for replenishing what you have lost

7. Weigh yourself prior to practices- you should not loose more than 2% of your body weight during activity

Signs of Dehydration include:
nausea
dry mouth
muscle cramps
thirst
fatigue
weakness
headache
irritability
decreased performance

If you are having a problem staying hydrated- talk to your ATC who can help you. If you notice any signs of dehydration or notice a teammate having problems, notify someone immediately.

MEDICAL CLEARANCE

Yes- its that time of year!!! Medical Clearance!!!!

So- we have tried to make it a bit easier for both of us- we have shortened your returner medical questionnaire. So instead of the long form- you have a condensed form. Please- go on the website and submit your form. http://www.bscbears.com/Administration/Sports_Medicine/Microsoft_Word_-_PPHealthQuestionnaire2007Returners.pdf

Even if you are a winter or spring sport- we are looking to get them all done.

Remember- if you are a returner- no physical is necessary. If you insurance has changed- please get us the copy of the new card.

Hope your summer training is going well and look forward to seeing the fall athletes in a couple weeks!!

Blisters, Blisters and more Blisters

Preseason is a hectic crazy time for us in the athletic training room. From double or even triple practices, medical clearance, injuries, heat, the list goes on and on. Add on top of that, new sneakers and cleats, we have one of the most commonly seen problem we see-blisters. Seems simple right? Just a blister.... well it can be one of the most uncomfortable things to deal with but can also be dangerous. Infection can set in very easy. So here are a few tips and products to help prevent them- something everyone would love!!

• Don't wait until preseason to break in new cleats or sneakers! You are all training over the summer so get in those cleats or sneakers then- don't wait until you are working out 5-6 hours a day!
• Make sure you try sneakers or cleats on with socks you will use most frequently while playing. Thickness of socks play a big part of blisters!
• Make sure you have enough room in the sneaker or cleat- if there isn't enough room then your feet rub against the shoe or other toes causing friction which leads to blisters.
• Keep your feet dry- keep several pairs of socks available and make sure change socks after each session.
• There are several great products out there that eliminates chaffing and blisters- one product that gets rave review and is highly recommended is BODYGLIDE http://www.bodyglide.com/ This is a product that is used on areas that blisters and chafing occurs- feet, sports bra lines, thighs. By far one of the best investments you will make if you are prone to blisters or chafing. REI, EMS, Sports Authority and other retail stores are suppliers. Log into the website and put in your address to find a retailer near you!! There are similair products out there but this is what I have heard is the best!

We're catching up to the times finally!!!

I sit at my desk often and think of all the things we could be telling people but never quite get the time to do it. I am always amazed at the great information that I get almost daily in my mailbox from all these great organizations, friends teaching me great stuff, conferences, etc. and think I need to share that!!! DING DING DING- of course- why wouldn't I just blog it all?

So I am venturing down the information highway of blogging and hopefully will get some good information out there for you all to learn from. We have collected lots of great topics that are interested in so I will try to get as much information out there to you. Keep the comments and suggestions coming so we can help ourselves to help you!!!

Keep checking back for great information!!!