BSC

Need some new workout routine exercises?

2010-04-13T14:37:00.016-04:00

Check out our sports medicine link on the new and improved athletics website for great ideas from the Athletic Training- Sports Medicine staff! Just click on prehab/rehab/recon videos!

http://www.bscbears.com/Administration/Sports_Medicine/index

"Miracle" speech Fenway Park Red Sox Home Opener 2010

2010-04-05T13:06:00.006-04:00

This is too fantastic to not put up! Joshua Sacco at Red Sox Opening Day 2010

http://www.youtube.com/watch?v=ZkqAErSitJM&feature=related

Can't do this, can't do that? Think again!

2010-03-24T22:35:00.007-04:00

As BSC seniors are soon to graduate or even those who have fought long and hard to earn enough credits to graduate after many years, the road you embark on is one with obstacles, challenges, and is one wild ride! Life is only what we make of it. We all come to a point when we think maybe we just can't do something, its too hard, beyond our reach, or even that we are just too intimidated by what others think and let it get in the way of achieving.

Wonder how a man with no legs or arms can golf, play soccer, have a successful marriage, tremendously successful career, achieve great things? It would seems that life's challenges would be insurmountable in order to achieve such things wouldn't it? Take a look at this amazing man in this video- believe me, you won't regret it!

http://www.youtube.com/watch?v=RU7w0Z35XEE

2010-03-17T15:53:00.001-04:00

The Travis Roy presentation has been rescheduled to March 29th at 5pm in the Moakley Auditorium. Like I said, before, a truely inspiring person to hear.

Travis Roy to speak at BSC

2010-02-19T18:39:00.009-05:00

"Some challenges we choose, while other challenges choose us. The question is whether or not we conquer the challenges life presents us or do we surrender to them." -Travis Roy

As many of you may or may not be aware, but just a few weeks ago a young man from Norwood was paralyzed doing what he loved- playing hockey. This is something that is near and dear to me as many of you may not be aware of but I worked closely with the Travis Roy Foundation and the Shepherd Center of Atlanta Georgia rehabilitating patients with spinal cord injuries and it is a true passion of mine.

Travis Roy is one of the inspirational people that I met through this work and will always be someone who truely is an inspiration and mentor to me. Travis was a stand out hockey player who in his first 11 seconds of his first shift in his freshman year playing hockey at BU sustained a C4 spinal cord injury which has left him paralyzed from the neck down with some movement in his arms. Not only has Travis overcome tremendous obstacles in his life that were dealt to him, he helps others through his foundation the Travis Roy Foundation and through his motivational speaking.

This Tuesday March 23 at 5pm, Travis will be here at BSC speaking. If you have never seen Travis speak, or even if you have, I encourage you to go to the lecture about disabilities and leadership. I also encourage you to take a look at this video and also follow Matt Brown's story at http://www.mattbrownnumber3.org

Wonder how people with disabilities play hockey, ski, curling..... check this out!!!!

http://www.youtube.com/watch?v=EZosplQJbvY&feature=related

2010-01-15T14:42:00.003-05:00

Athletic Management magazine put out this article, interesting read. What are your thoughts on this for a high school team? What about the instructional level, collegiate or even professional?

Blowout Sparks Fight, Controversy
By Mike Phelps

The fact that Yates High School of Houston defeated cross-town rival Lee High School in boys' basketball action Tuesday night shouldn't come as any surprise. After all, Yates is the defending 4A state champion and is ranked number one in the country by Rivals.com, while Lee left Tuesday's game with a 1-12 record. The surprising part is the final score: Yates 170, Lee 35, and the on-court fight that ensued. The game's aftermath has raised questions about sportsmanship and coaching ethics.

The margin of victory sparked a fiery controversy as pundits from across Texas and the rest of the country weighed in. Yates set a single-game state scoring record in the win, and led 100-12 at halftime. Although Yates substituted liberally and used all 15 of the players on its roster, the squad also kept pressing throughout the game. In the third quarter, a fight erupted after an intentional foul was called on a Lee player.

"I feel very disrespected right now," Lee Head Coach Jacques Armant told the Houston Chronicle. "I don't understand why Yates just kept scoring and pressing when they were up so much. These are kids. It isn't good to do that to other young men."

Following the win, Yates moved to 14-0 on the season. The squad had won 39 straight games, scored more than 100 points eight times this season and won by more than 60 on six occasions. Still, Yates Head Coach Greg Wise defended the actions of himself and his players. "[The reserves] work really hard in practice, and when they go in, they deserve the chance to play hard and compete, too," Wise told the Houston Chronicle. "We are looking for another state championship, and we can't get that unless we are continuing to get better and perfect our game. We aren't scoring on other teams out of disrespect. "We practice running, pressing, trapping every day," he continued. "If we get to a game and I tell them not to do what we do in practice, I am not coaching well. I am not leaving my starters in the whole game. We have 15 guys, and all 15 play."

Houston Independent School District Athletic Director Daryl Wade spoke out about the incident Wednesday, and stated that neither team will face reprimands for the fight, and that he hoped the game could serve as a positive learning experience for both squads. The district does have mercy rule policies, but they are determined on a game-by-game basis. On Tuesday, both coaches agreed to finish the game. "In retrospect, should we have done something differently? Probably," Wade told the Houston Chronicle. "At the time, the kids and coaches wanted to finish the game so we let that happen. "It's a positive thing to have kids playing well and breaking records, but in light of the fight and the fingers pointing at Yates right now, it's hard to really think about that," Wade said. "Again, the most important thing right now is to make sure our kids learned something and can go on to have positive seasons."

While few would ever suggest Wise should have instructed his players to intentionally miss shots to keep the score closer, there are a few measures that could have been put into place in order to avoid embarrassment (and the resulting controversy). Fox Sports Houston's Kevin Eschenfelder weighs in:
"Wise can tell us about playing 15 players in the first half and how the reserves should get a chance to impress the coaches when they get the chance," he writes. "Of course he doesn't want players to miss shots intentionally but a coach can call off a full court press. Here's an idea. Tell your players that you want 3 passes in the offense before taking a shot. If that's not part of the offense, then make it part of the offense. You're the coach."

In the recent October/November issue of Athletic Management, contributor Dr. David Hoch, Athletic Director at Loch Raven High School in Baltimore County, Md., penned a story on how administrators can teach their coaches to deal with lopsided victories--and losses. Here's a sampling of Hoch's advice that relates to basketball:

* Play your substitutes as early and liberally as possible. While a safe margin may be difficult to define, your experience and style of play can provide you with a relative guide. As a basketball coach, I felt comfortable with a 20-point lead entering the fourth quarter. Even with the three-point shot now in place, it should be safe to start playing some reserves at this point.

* Don't continue to press in basketball after you have a large advantage, even if this is the standard team defense.

* Another strategy is to play kids out of position and tell them to make eight to 10 passes before anyone is allowed to shoot.

ADHD AND FISH OIL: IS THERE A LINK?

2009-09-21T13:03:00.004-04:00

SOME FOOD FOR THOUGHT ABOUT ADHD AND FISH OIL

According to a 2008 University of Guelph study: http://www.marketwire.com/press-release/Platinum-Naturals-1033528.html

* David Khang, Founder and President of Platinum Naturals, supplementing with fish oils with high concentrations of DHA and EPA (which are the two types of omega 3-essential fatty acids-EFA- found most commonly in fish) can help reduce behavioral problems associated with ADHD, including inattention, hyperactivity, and impulsivity

*DHA functions as a structural element in human cell membranes, while EPA works throughout all life stages in reducing the risk of inflammation and disease

*Abnormal EFA profiles, independent of dietary intake, suggests abnormal essential fatty acid utilization by the body in adolescents with ADHD. Giving high doses of DHA and EPA has been shown to increase levels of essential fatty acid and significantly reduce ADHD related behavior.

*Giving high doses of DHA and EPA has been shown to increase levels of essential fatty acids and significantly reduce ADHD related behavior.

* Can help fight depression by supplying the brain with the EFA’s that have become depleted which may be the cause of the problem

* Help with Brain function, Immune system, cardiovascular disease and some cancers.

New Dining Hall Hours

2009-08-29T12:07:00.003-04:00

The members of SAAC have worked very hard for the last two years on behalf of all student -athletes and it has finally payed off! The new hours for the Bear’s Den & Flynn Dining Commons have been approved effective this fall as follows:

BEAR'S DEN
Monday – Thursday 7:30 am – 8:30 pm
Friday 7:30 am – 6:30 pm (no change)
Saturday 9:00 am –1:00 pm
Sunday Closed

FLYNN DINING COMMONS
Monday – Friday 7:00 am – 9:00 pm
Saturday – Sunday 8:30 am – 6:30 pm (no change)

2009-08-22T14:46:00.003-04:00

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.

ADD and ADHD Medication and YOU!!!!!

2009-08-18T13:08:00.007-04:00

WHAT?

The NCAA is implementing a stricter application of the existing Medical Exceptions policy which will require proof of current prescriptions for every medication an athlete is taking that is a banned substance, as well as, proof of proper diagnostic procedures(particularly for ADD and ADHD diagnosis and medications).

WHY?
As experienced across campus, more and more college students-athletes are being
treated with stimulant medications for ADHD. These stimulants are banned for
use in NCAA competition for both performance and health reasons, and using
them may result in a positive drug test and loss of eligibility, unless the studentathlete
provides adequate documentation of a diagnostic evaluation for ADHD
and appropriate monitoring of treatment. In recent years, the number of studentathletes
testing positive for these stimulant medications has increased 3 fold, and
in many cases there has been inadequate documentation submitted in support of
the request for a medical exception to the NCAA banned drug policy.

DOCUMENTATION
The documentation should include a comprehensive clinical evaluation, recording
observations and results from ADHD rating scales, a physical exam and any lab
work, previous treatment for ADHD, and the diagnosis and recommended
treatment. The physician can provide documentation of the above either with a
cover letter and attachments or provide the medical record. This documentation
should be kept on file in the athletics department until such time that the studentathlete
tests positive for the stimulant. A simple statement from the prescribing
physician that he or she is treating the student-athlete for ADHD with said
medication IS NOT adequate documentation.

IS IT OKAY MY DOCUMENTATION IS FROM 3 TO 5 YEARS AGO?

Yes, in fact the expectation is that for many student-athletes, the evaluation and
initiation of treatment likely began during grade school. Documentation of that
evaluation, along with the history of treatment and current prescription, should be
submitted by the student-athlete to their sports medicine staff upon matriculation.

DO I NEED AN UPDATED LETTER FROM THE DOCTOR EACH YEAR OF MY ELIGIBILITY ?

Yes, a written letter from the prescribing physician should be updated each year of eligibility and can just include a written statement indicating current treatment.

HOW DOES A POSITIVE TEST EFFECT MY ELIGIBILITY IF I DO NOT HAVE THE PROPER DOCUMENTATION?

If a student-athlete has not undergone an evaluation and/or cannot produce
documents at the time the positive test is confirmed with the institution, the
student-athlete must be declared ineligible until 1) the documentation can be
produced or 2) a drug-test appeal is heard and approved.

***INFORMATION IN THIS BLOG IS TAKEN DIRECTLY FROM http://www.ncaa.org/wps/ncaa?key=/ncaa/NCAA/Legislation+and+Governance/Eligibility+and+Recruiting/Drug+Testing/exceptions.html

FOR MORE INFORMATION:

CONTACT YOUR ATC!!!

Swine Flu

2009-04-29T11:32:00.004-04:00

There is a lot of hype in the last few days of the Influenza Virus Strand called Swine Flu. To answer any questions anyone may have- I just wanted to put out a informational blog with facts about the virus. The most common questions I have had are about how you catch the swine flu and is it more harmful than a typical flu. I hope this helps to answer any questions you may have.

Note: To ensure that the facts are correct, the following facts were all taken from the Center of Disease Control http://www.cdc.gov/swineflu/key_facts.htm

Swine Flu (now being called H1N1 as this is the particular strand of the influenza virus)

What is Swine Influenza? Swine Influenza (swine flu) is a respiratory disease of pigs caused by type A influenza virus that regularly causes outbreaks of influenza in pigs. Swine flu viruses cause high levels of illness and low death rates in pigs. Swine influenza viruses may circulate among swine throughout the year, but most outbreaks occur during the late fall and winter months similar to outbreaks in humans. The classical swine flu virus (an influenza type A H1N1 virus) was first isolated from a pig in 1930.

Can humans catch swine flu? Swine flu viruses do not normally infect humans. Most people will not have immunity to this new virus. However, sporadic human infections with swine flu have occurred. Most commonly, these cases occur in persons with direct exposure to pigs (e.g. children near pigs at a fair or workers in the swine industry). In addition, there have been documented cases of one person spreading swine flu to others. For example, an outbreak of apparent swine flu infection in pigs in Wisconsin in 1988 resulted in multiple human infections, and, although no community outbreak resulted, there was antibody evidence of virus transmission from the patient to health care workers who had close contact with the patient

How does swine flu spread? Influenza viruses can be directly transmitted from pigs to people and from people to pigs. Human infection with flu viruses from pigs are most likely to occur when people are in close proximity to infected pigs, such as in pig barns and livestock exhibits housing pigs at fairs. Human-to-human transmission of swine flu can also occur. This is thought to occur in the same way as seasonal flu occurs in people, which is mainly person-to-person transmission through coughing or sneezing of people infected with the influenza virus. People may become infected by touching something with flu viruses on it and then touching their mouth or nose.

What are the symptoms of swine flu in humans? The symptoms of swine flu in people are expected to be similar to the symptoms of regular human seasonal influenza and include fever, lethargy, lack of appetite and coughing. Some people with swine flu also have reported runny nose, sore throat, nausea, vomiting and diarrhea.

Can people catch swine flu from eating pork? No. Swine influenza viruses are not transmitted by food. You can not get swine influenza from eating pork or pork products. Eating properly handled and cooked pork and pork products is safe. Cooking pork to an internal temperature of 160°F kills the swine flu virus as it does other bacteria and viruses.

U.S. Human Cases of Swine Flu Infection(As of April 29, 2009, 11:00 AM ET)
States
# of laboratory confirmed cases
Arizona- 1

California- 14

Indiana-1

Kansas-2

Massachusetts-2

Michigan-2

Nevada-1

New York City-51

Ohio-1

Texas- 16

TOTAL COUNTS
91 cases
1 death
International Human Cases of Swine Flu InfectionSee: World Health Organization

You make your own decision.........

2009-04-02T13:44:00.004-04:00

This post was written by Gary Brown, director of the NCAA News.

OK all of you casual golfers out there. Say you had access to a new-tech driver that helped you regularly launch 300-yarders down the middle of the fairway. You'd bite, wouldn't you? Even if it cost you $300 or so - that's just a dollar a yard, with a return on investment of being the best in your foursome.

You're happy, and so is the guy who made the club. Except your buddies aren't - that is, until they buy one, too, and then we're back to square one until the next advancement comes along.
Well, something similar is happening in college swimming, where this weekend's Division I Men's Swimming and Diving Championships will feature the reduced-drag, full-body techno-suits that have been taking the sport by storm. They've already been prominent at the Divisions II and III championships and the Division I women's nationals over the past two weeks, and we've seen NCAA records fall in about two-thirds of the events. So what's the problem? Nothing, if you like fast swimming. But the times are so much faster that people are raising eyebrows. Coaches don't seem to like the new suits, and they're starting to wonder aloud if the revolutionary buoyant material is having too much of an effect on the sport. One coach said, "The suits make moderate swimmers fast and fast swimmers really fast."

But student-athletes don't seem bothered - they just want to go fast. One of them at the Division II women's meet who was put off by the notion that the suits were overshadowing natural talent said, "If you put the suits in the water, they're not going to swim by themselves."
What's the right balance? Everyone wants to perform better in their respective sport, and when it comes to equipment, people usually will invest in whatever they can to help that performance along. It's not cheating, for goodness sake, is it?

But it's causing issues. For one, there's an arms race going on that is expensive at a time when athletics departments can't afford it. Yet administrators and coaches are caught in the middle - they want their athletes to be able to compete, and they know they can't at the elite level without the suits. So they have to acquire them one way or another - and if the department can't bear the cost, then the student-athletes will. After all, if you've invested most of your life competing in the sport you love, you'd most likely spend the extra dough to get what you need, wouldn't you?

And the records keep falling. Mark Gole, the head men's and women's coach at Truman State University, pointed out that Alexander Popov used to be the world record holder in the 100-meter free, and just a little more than a year with the new suits, Popov is barely in the top 50. Too much for you?

OK, now you play the role of NCAA swimming committee member. What's your pleasure? You want to try to regulate these things amid antitrust laws? You want to get in the business of testing suits and setting standards based on exhaustive research? Or do you want to maintain the environment of "anything goes," figuring that the sport benefits from the publicity of world records?

Who knows? At least with everyone wearing them, it's a level swimming pool.By the way, I'm wearing one right now, and even though I used to be a 100-words-per-minute typist, I banged this post out in an NCAA national-office-record 1:22.05. I like it!

2009-03-30T12:57:00.004-04:00

"It's okay to be different"

We live in a world where many battle with two thoughts and images of self- 1. it's okay to be different and 2. the idealistic images that certainly are not reality for everyone. These two concepts seem to pull on a invisible tug of war rope back and forth each and every day in many peoples minds. Each and every day we are told "you are beautiful the way you are", "it's okay to be different" yet we look at how people are portrayed to us through the media, movies, magazines, etc. So how do we settle this ongoing debate? Self confidence!!!! Make your own choices, learn from your mistakes, work hard to be the person you want to be, don't judge others- you are not in their shoes, and be the best person you can be each and every day. If you live each day as a good person who works hard to better themself and others - you are living well as the person you are. And remember, "It's okay to be different". It would be an awful world to live in if we weren't all "different".

The facts about tanning

2009-03-22T09:33:00.002-04:00

To put it simply- Skin cancer kills! As college students, you may not be worried about it but in reality, what you do today effects you in the future. So the trip to the tanning booth or outside with no skin protection on yesterday in reality can cause you long term health problems and even death. Read on for some facts from the American Cancer Society

MYTH: I'll go to the tanning booths because its safer than sitting and tanning in the sun"?

FACT: Lights used in tanning beds and sun lamps give off mainly ultraviolet-A (UVA) radiation, according to the study. UVA was classified as a probable human cancer-causing agent by the International Agency for Cancer Research (IARC) in 1992, according to the Swedish study.

MYTH: A base tan helps prevent skin cancer

FACT: The lights just act as a radiation multiplier, further increasing their skin cancer risk

MYTH: Using a tanning bed doesn't increase my chances of cancer

FACT: People 35 or younger who used the beds regularly had a melanoma risk eight-fold higher than people who never used tanning beds.

MYTH: Skin cancer doesn't kill

FACT: 8,110 deaths per year from skin cancer

What are the signs and symptoms of skin cancer? Skin cancer can be found early, and both doctors and patients play important roles in finding skin cancer. If you have any of the following symptoms, tell your doctor.

* any change on the skin, especially in the size or color of a mole or other darkly pigmented growth or spot, or a new growth
* scaliness, oozing, bleeding, or change in the appearance of a bump or nodule
* the spread of pigmentation beyond its border such as dark coloring that spreads past the edge of a mole or mark
* a change in sensation, itchiness, tenderness, or pain

RESOURCES TO CHECK OUT:

American Cancer Society http://www.cancer.org/docroot/PED/content/ped_7_1_What_You_Need_To_Know_About_Skin_Cancer.asp?sitearea=&level=

Skin Cancer Foundation
http://www.skincancer.org/

MayoClinic
http://www.mayoclinic.com/health/skin-cancer/DS00190

Push-up Variations

2009-02-02T11:13:00.027-05:00

The push up is one of the most useful yet under utilized exercises there is. Not only is it a great upper body strength exercise, but it also is a great for shoulder and scapular stabilizing and core stabilization exercise. The push up is a body weight exercise that you can do anywhere at anytime with an endless amount of options to vary the difficulty and purpose of the exercise. As I say this, I cringe at the thought of some of the push ups I have seen in practices- if you do not have a good push up- work on your straight push up before moving on to the variations. What is a bad push up? Well, if you have back pain- that is often due to a bad push up without enough core stabilization. If your butt is in the air- you are not maintaining the proper form.

SIGNS OF A BAD PUSH UP

* poor spinal alignment

* if you are sagging in the middle

* butt is sticking up in the air

If you are having problems- start with either a push up from your knees as we originally showed in the push up blog or you can have good form in your push up position but only go 1/4 down and then back up and work your way to to 1/2 way down and up and then to a full push up. This will help build up your upper body strength as well as core stability which is vital to a correct push up. If you still are struggling with the position, work on a wall push up. To make this more difficult, bring your feet further out from the wall each time.

PHYSIOBALL PUSH UP- This push up variation adds an unstable surface to incorporate core and upperbody/lowerbody priorioceptive stability.

PUSH UP WITH FEET ON PHYSIOBALL- Variation of an unstable surface during the push up motion

STATIC PUSH UP

DIAMOND PUSH UP- This push up puts more emphasis on the triceps than the shoulders and chest

EXPLOSIVE PUSH UP: This push up helps develop explosive power in your chest

WIDE GRIP PUSH UP: This puts an increased emphasis on the chest

PUSH UP WITH ROTATION: Great exercise to not only work on push up but also thoracic mobility and core

The Deadlift

2009-01-26T12:18:00.011-05:00

The deadlift is probably arguably the most important exercise of the 5 we have given you. This exercise works the "back side" - back, glutes, and hamstrings. The back, glutes, and hamstrings are often neglected muscles that are surely addressed with the deadlift. The key to not injuring yourself is to not arch or hunch your back. Your back must stay flat. How do you do that? Activate the core muscles! Start simple with the two legged romanian deadlift with dumbbells in each hand. Work on your deadlift posture. Once you are comfortable there, progress to the single leg romanian dead lift. Same thing there-work on your correct posture. Then move on to the deadlift with the bar. Again, if you feel any pain in your back, STOP! Refer to a staff member for help.

Key points:

* Keep your back flat- do not round or arch your back

* Progress slowly to ensure correct form as well as building the strength in order to progress

* At any time, if you feel pain- stop! Seek help from a staff member

ROMANIAN DEADLIFT-We introduced this in the previous post "5 key exercises" but it is worth putting here again as this is the starting point. In this video we have just a dowel- add dumbbells to each of your hands for increased difficulty.

SINGLE LEG DEADLIFT WITH DUMBBELL: Sports require movement predominantly on one leg? So we should train on one leg- makes sense right? Well the single leg deadlift is a fantastic exercise that both incorporates single leg training as well as working the "back side" muscles. You can put the dumbbell in the opposite hand of your foot that is on the ground to start but to make it more challenging- switch the dumbbell to the same side your foot is down.

DEADLIFT WITH BAR: Now that you have worked the Romanian deadlift and the single leg deadlift- you have the form down perfectly! You have a nice flat back, core is activated, breathing!, and your strength is getting better. Now lets move onto the deadlift with the bar/plates. There are two grips- one with your hands over the bar (knuckles out) and the other is opposite grips, one over the bar and the other hand is with palm out. Do what feels comfortable for you. I have posted the alternate grip one to show you but if you like the traditional grip- go for it!

SUMO DEADLIFT: This lift changes your leg positioning to a wider "sumo" position. This targets the adductors (groin muscles) Again, keep your back flat with this lift. Choose the grip that is most comfortable for you. Refer to a staff member if you have pain or difficulty with this exercise.

Quick Update on Comments Section of Blog

2009-01-13T17:00:00.005-05:00

I have gotten some good feedback from athletes and staff that they like the new BSC Sports Medicine blog. One comment I was receiving was they could not post comments/feedback on the blog entry. I have finally gotten it squared away and have fixed this technical glitch. You should now be able to now post a comment on the blog entry. So with that said........ I look forward to your comments and feedback on the blog itself. Keep checking back- I have posted the squat and lunge variations and the deadlift, push up and pull up are coming in the next week to two weeks.

Enjoy!!

Lunge Variations

2009-01-06T10:02:00.029-05:00

On to our second "key exercise"- THE LUNGE. The lunge is an exercise that is important in helping to train for acceleration, quick changes of direction, and deceleration. It is a challenging movement as both the upper body and lower body have to work together yet independently in achieving the movement in a balanced manner. Hip tightness and poor core stability can cause great difficulty with the lunge exercise. As with all exercises, correct form is imperative. If your form is off due to the difficulty of an exercise- scale back to an easier version or come see a sports medicine staff member so we can evaluate the problem.

Important tips for a safe lunge exercise-

* DO NOT LET YOU KNEE GO OVER YOUR TOES

* DO NOT LET YOU KNEE COLLAPSE INWARDS

* KEEP YOUR BODY UP- DON'T FALL FORWARD

* KEEP GLUTES, LEG AND CORE TIGHT THROUGHOUT THE EXERCISE

WALKING LUNGE-This is the basic lunge with a continuum of motion. Works on power and strength of the glutes, hamstrings, and quads as well as works on core

ALTERNATING LUNGE WITH MEDICINE BALL-Great core exercise as well as lower body and shoulder exercise. There are two variations to this- the first is to hold the med ball out in front of you with arms straight out at chest level and the second version is more difficult and activates more core is to have med ball over head with arms straight. Both exercises you must make sure you are not arching your lower back and you are keeping a nice tight straight core.

BACKWARD LUNGE WITH TWIST- This exercise can be used as a movement prep exercise- an exercise you do to warm up and stretch out. It is also an exercise that can challenge your balance. The reason I put this in here is because what it primarily stretches out is your hip flexors, quads and front of the core- areas that are typically very tight. You will feel this through your entire back leg all the way up to your hips, abs and up to your lats. If you want to make this a bit more challenging for your core and balance- put a med ball in your hands and keep your arms above your head and perform the exercise.

ALTERNATING LUNGE WITH ONE DUMBBELL: This is an exercise that is meant to challenge your core. In sports you constantly have outside variables that throw your center of gravity off and you have to balance these out to remain effective. The use of one dumbbell in your hand will challenge your core in a similar way. Make sure you have a heavy enough weight to really challenge your core. The goal is to remain in an upright position despite the weight pulling you to one side.

SPLIT JUMPS: This exercise is one that will challenge your core as well as improve your power and explosion in your hips and legs. The key is to keep your balance and torso upright and stable when you land. To start off with this exercise, land in the same position as you took off from. To progress to a more difficult version, look at the second video here to a cycled split jump where you switch legs in the air and land in the opposite lunge position than when you took off.

SLIDING BACKWARD LUNGE: This exercise is a good single leg exercise that incorporates stretching, strength, and challenges you balance. To perform this exercise you need a surface you can slide on- a slide board (available in AT room), a sliding foot disc (also available in the AT room), or you can use a towel on a smooth surface such as the gym floor. To make this even more challenging you can put your front foot on a step for greater range of motion in the dip.

STATIC LUNGE WITH MEDICINE BALL THROW: This exercise is performed with a partner or against a wall. It is a great exercise that works on both strength and core as well as the trunk rotational core that sports require. Have your partner stand on a plyo box or bench. Find the spot where you can bounce the ball off the ground to your partner and mark this spot. Your goal with this exercise is to maintain the lunge position with your back knee off the ground and keep your hips facing forward so only your shoulders rotate to pass the ball to your partner. Start this exercise with 10-15 repetitions and work up to 30-40 repetitions each side consecutively.

LUNGE ON HALF FOAM ROLLER: Saved the toughest for last.!!This is a challenging exercise that if you are not ready to do- DO NOT!!! You need a foam roller or two dyna discs- both available in the AT room. Position yourself next to an object you can use to help with you balance to get on the roller and as you need during the exercise as you will see Steve does in the video with another foam roller.

Squat Variations

2008-12-18T16:41:00.028-05:00

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

2008-12-05T14:31:00.024-05:00

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

2008-11-25T16:14:00.010-05:00

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

2008-11-10T14:32:00.003-05:00

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

2008-10-28T16:14:00.014-04:00

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

2008-10-21T16:29:00.008-04:00

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

2008-10-20T17:42:00.004-04:00

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

2008-10-10T16:55:00.005-04:00

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

2008-10-03T16:14:00.003-04:00

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!

2008-09-27T09:19:00.005-04:00

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

2008-09-09T18:34:00.009-04:00

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!

2008-09-04T13:04:00.004-04:00

"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

2008-08-14T12:42:00.000-04:00

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

2008-08-04T23:27:00.000-04:00

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

2008-07-17T10:39:00.000-04:00

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!!!

2008-07-14T18:43:00.000-04:00

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!!!