Surrattsville High School 6101 Garden Drive Clinton, MS 20735

Department of Athletics
Surrattsville Football
Parent
Handbook
Surrattsville High School 6101 Garden Drive Clinton, MS 20735
SURRATTSVILLE FOOTBALL
PARENT HANDBOOK
TABLE OF CONTENTS
L
IL
lII.
IV.
V.
VL
VII.
VIII.
SUMMER INFO ...................................................................
TEAM RULES ......................................................................2
INTERNET ADDRESSES .....................................................3
NCAA ELIGIBILITY REFERENCE GUIDE ...........................
4
GOOD HEALTH AND NUTRITION ................................,....7
WEIGHTROOM RULES ......................................................33
FAMILY PORTAL REQUEST FORM ..................................
37
SAT/ACT TEST DATES ......................................................38
* Nutritional Facts Courtesy of Maryland University’s Athletic Trainers of the
Football Program,
SURRATTSVILLE FOOTBALL
SUMMER INFORMATION
Summer Conditioning It will start on Monday June lO, at
6:3opm. There are 33 summer workouts, it is mandatory that all
players make at least 9o% of them. QB’s at least 93%. This means
athletes may miss 3 practices w/o an acceptable excuse. Coach
Harris reserves more than the percentage allowed will not be
eligible to be an IRON HORNET!
Physicals: Every athlete must have an updated physical for the
calendar year. Remember physicals last one calendar year.
Eligibility: All athletes must follow the policies of the PG County
Board of Ed. and of Interscholastic Athletics. Most importantly
every student athlete must have at least a 2.0 from the fourth
quarter of the previous year. Summer School Grades may count
toward eligibility if the class that has been failed is repeated and
credit is earned.
HORNET PHILOSOPHY:
"The Man Who Tried His Best and Failed is Superior To The Man Who
Never Tried".
"Nothing Beats a Failure But a Try!"
Motto:
"If You Are Going To Be A CHAMPION You Must Be Willing To Pay A Greater Price
Than Your Opponent Will Pay" in short "Work Ain’t Hard!"
"FAITH WITHOUT WORKS IS DEAD!"
These three questions must be answered by all individuals involved with the
SURRATTSVILLE Football Program:
1. Do you care about me?
2. Can I trust you?
3. Are you committed to excellence?
Any questions Coach Harris may be reached at 704.622.2349 or by emaii at
Robert.Harris@p~
Stay Informed at the Surrattsville High School website on the football home page,
MaxPreps.com and LeagueMinder.com.
SURRATTSVILLE FOOTBALL
TEAM RULES
All student-athletes and managers must follow ALL PGCPS Board of
ED., SHS, and Team rules governing student rights and
responsibilities.
A player or manager will be removed from the team after his/her 2nd
suspension from school (OSS/ISS).
3. Breaking the LAW will not be tolerated!
4. Fighting in the locker-room or gymnasium area(s) will not be
tolerated.
5. Use of alcohol, tobacco, and/or any illegal substance will not be
tolerated!
6. LYING will not be tolerated!
7. NO DETENTIONS! (Before, Lunch, and/or After school).
8. Be SPORTSMAN-LIKE at all times no matter what happens! (This
includes the whole Surrattsville family).
9. Progress Reports are due weekly! NO Excuses!
10. No player/manager may miss practice, unless they have a legitimate
excuse. (TBD by Coach Harris)
11. No Equipment may leave the campus or be altered in any form
without permission from Coach Harris.
12. NO Parents on the Game or Practice Field before or during a game and
before, during or after practice. Except if there is an extreme
emergency and a Coach of Surrattsville High School will notify you.
13. ALL Student-athletes are expected to represent Surrattsville High
School at ALL times!
14. Disrespect to Parent’s, Administrator’s, and Faculty/Staff or any Adult
will not be tolerated.
15. The following rules are punishable by physical conditioning,
community service, suspension from the team and/or immediate
dismissal from the team.
Student-athlete signature
Parent/Guardian signature
Date
Date
Department of Athletics
Surrattsville Football
Important Websites
1. www.NCAA.org
NCAA Eligibility Center
2. www.NAIA.org
NAIA Eligibility Center
3. www.actstudent.org
ACT Test
4. www.collegeboard.org
SAT Test
5. www.maxpreps.com
Maxpreps
6. www.digitaisports.com
League Minder
7. www.hudLcom
hudl video
8. @FootballHornets
Tsvitter page
9. MPSSAA.eom
Md. State Athletic Assoc.
10.NFHSlearn.com
National HS Athletic Assoc.
1 l.wwwl.pgcps.org/surrattsville/ Surrattsville High School
Eligibility Center
Divisions I and II Initial-Eligibility Requirements
(~ore (~ourses
NCAA Division I requires 16 core com’ses. NCAA Division II currently requires 14 core courses.
Division It will require 16 core courses for students enrolling on or after August 1, 2o13. See the charts below.
NCAA Division I will re~luire lo core courses to be completed prior to the seventh semester (seven of
the lo must be a combination of English, math or natural or physical science that meet the distribution
requirements below). These lo courses become "locked in" at the seventh semester and cannot be retaken for
grade improvement.
o Beginning August 1, ~oi5, it will be possible for a Division I college-bound student-athlete to sdlt receive
athletics aid and the ability to procl~ce with the team if he or she fails to meet the lo course requirement,
but wouM not be able to compete.
Test Scores
¯
¯
¯
¯
Division I uses a sliding scale to match test scores and core grade-point averages (GPA). The slJding scale for
those requirements is shown on Page No. 2 of this sheet.
Division II requires a minimum SAT score of 82o or an ACT sum score of 58.
The SAT score used for NCAA purposes includes only the critical reading and math sections. The xwlting
section of the SAT is not used.
The ACT score used for NCAA purposes is a sum of the folloMng four sections: English, mathematics, reading
and science.
When you register for the SAT or ACT, use the NCAA Eligibility Center code of 9999 to ensure all
SAT and ACT scores are reported directly to the NCAA Eligibility Center from the testing agency.
Test scores t/hat aouear on transcripts will not be used.
Grade-Point Average
¯
¯
¯
.*
¯
¯
Be sure to look at your high school’s List of NCAA Courses on the NCAA Eliglb)lity Ceuter’s website
(x~a~,.eligibitit~center.olx). Only courses that appear on your school’s List of NCAA Courses will be used in the
calculation of the core GPA. Use the list as a guide.
Division I students enrelling full time before August 1, ao16, shoutd use Sliding Scsle A to determine
eligibility to receive athletics aid, practice and competition dining the first year.
Division I GPA required to receive athletics aid and practice on or after August 1, ~o16~ is 2.ooo
(corresponding test-scorn requirements are listed on Sliding Scale B on Page No. 2 of this sheet).
Division I GPA required to be eligible for co_Q_ml~etition on or after August 1, 2o16, is 2.300 (corresponding
test-score requirements are listed on Sliding Scale B on Page No. ~ of this sheet).
The Division II core GPA requirement is a minilnum of a.o o o.
Rem6mbes, the NCAA GPA is calculated using NCAA core courses only.
DIVISION I
~16 Core Courses
4
3
2
1
years of English.
years of mathematics (Algebra 1
or higher).
years of natural/physical science
(1 year of lab if offered by high
school).
y~arofadditional English,
mathematics or natural/physical
2. years of social science.
4 years of addif~ional courses (from
any area above, foreign
language or comparative
religion/philosophy).
DIVISION II
14 Core Courses
3
2
2
2
2
3
years of English.
years of mathematics (Algebra 1
or higher).
years of natural/physicel science
(1 year of lab if offered by high
school).
years of additional English,
mathematics or natural/physical
science.
years of social science.
years of additional courses (from
any area above, foreign
language or comparative
religion/philosophy).
3
2
2
3
2
4
DIVISION II
16 Core Courses
{2013 and After)
years of English.
years of mathematics (Algebra I or
higher).
years of natural/physical science (I.
year of lab if offered by high
school).
years of additional English,
mathematics or natural/physical
science.
yearsofsocialscience.
years of additional courses (from
any area above, foreign language
or comparative religion/philosophy).
Sliding Scale A
Sliding Scale B
2o~:6
~ 2o16
3.550 & above
3.525
3.500
3.475
3.450
3.425
3.400
3._376
3.350
3.325
3,300
3,275
3.250
3.225
3.200
3.175
$3_50
3.125
3.:too
3.075
3.050
3.025
3.000
2.975
2-950
2.925
2.900
2.875
2.850
2.825
2.800
2.775
2.750
2.725
2.7oo
2.675
2.650
2.625
2.600
2.575
400
41o
420
430
440
450
460
47°
480
490
5OO
51o
520
55o
~
540
550
560
570
580
59°
600
61o
620
630
640
65°
660
670
680
690
700
71o
720
730
73o
740-750
760
770
780
790
2,550
500
2.525
2.500
2.475
2.450
2.425
2.400
2.375
2.350
2.325
2.300
2.275
2.250
2.225
2.2oo
2.175
2.15o
81o
820
830
840-850
860
860
870
880
890
900
91o
920
930
940
950
960
62
63
64
65
66
67
68
69
70
70
71
72
7_3
74
75
76
77
78
79
80
8o
2,100
2.075
2,050
970
980
990
82
83
84
2,025
2,000
10OO
1010
37
$8
39
40
41
42
42
45
44
44
45
46
46
47
47
48
49
49
50
50
51
52
52
53
53
54
55
56
56
57
59
59
" 6o
83
86
For more information, visit the NCAA
Eligibility Center website at
~v.eligibilitvcenter.o rg.
3.500
8.478
3.450
3.425
3.400
3,375
3.850
3.325
3.300
3.275
3.250
3,225
3.200
3.175
3.15o
3.125
3.075
3.o50
3.025
3.000
.2.975
2.950
2.925
2.900
2,875
2.850
2.825
2,8oo
2.775
2,75o
2.725
2.700
2.675
2,630
2,625
2.600
2,575
2.550
2.525
2,500
2.475
2.450
2.425
2.400
2.375
2,350
2,325
2,300
2,275
2,250
2.225
2.175
2.150
2,075
4.000
3.975
3,950
3.925
3.9oo
3.875
3.850
3,825
3.800
3.775
3.75o
3.7~5
.3.700
3.675
3.650
3.625
3.600
3.575
3.550
3.525
3,5oo
3.475
3.450
3.425
3.400
3.375
3,35o
3.325
3.300
3.275
3,25o
3,225
3.200
3.175
3.15o
3.125
3,1oo
3,075
3.050
3.025
3,ooo
2.975
2.950
2,925
2.900
2.875
2.850
2.800
2.775
2.750
2.725
2.700
2.675
2.650
2.625
2.6oo
2.575
2.~_5o
2,525
2,500
2,475
2.450
¯ 2.425
2,400
2.375
2.350
2,325
400
41o
420
430
44°
450
46o
470
48o
490
500
51o
520
530
540
550
560
570
580
590
600
61o
620
630
640
650
660
670.
680
69~
700
710
720
73°
740
750
. 760
770
780
790
800
81o
820
830
840
850
860
870
880
890
900
91o
920
93O
940
950
96o
970
980
990
1000
1010
1020
1o3o
1040
1050
1060
1070
38
39
40
41
41
42
42
43
44
44
45
46
46
47
47
48
49
49
50
50
51
52
52
53
53
54
55
56
~6
57
58
59
60
61
61
62
63
64
65
66
67
68
69
70
7°
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
86
87
88
89
90
91
2.300
lO8O
93
2.825
PageNo. 2
[
Th~s w~rksheet is pr~v~ded t~ assist y~u in rn~nit~ng y~ur prngress in rneetin~ NCAA initia~.e~igibi~ity s.tandards. The NCAA EIigibi lily Center will determine
your academic status after you graduate. Remember to check your high school’s List of NCAA Courses for the classes you have taken. Use the following scale:
A =4 quoli~ypoints; B=3 quali~ypoints; C=2qualitypoints; D= 1 qualitypoint.
English {4 years required)
CourseTitle
Credit
X Grade
.= Quality Points (multiply credit by grade)
Example: English 9
.5
A
(.5 x 4) = 2
Total English Units
Mathematics (3 years required)
Course Title
Example: Algebra I "
Total Quality Points
,
Credit
1.0
X
Grade
B
Total Mathematics Units
= Quality Points (multiply credit by grade)
(I.0 x 3) = 3
Total Quality Points
Naturallphysical sdence (2 years required)
CourseTitle
Credit
X
Grade
= QualityPoints(multiplycreditbygrade)
Total NaturallPhysical Science Units
Total Quality Points
Additional year in English, mathematics ~r naturallphysical science (I year required)
CourseTitle
Credit X Grade = QualityPoints(multiplycreditbygrade)
Total Additional Units
Social science (2 years required)
Course Title
Total Quality Points
Credit
X
Grade
= Quality Points (multiply credit by grade)
Total Social Science Units
Total Quality Points
Additional academic courses (4 years require~l) ......
CourseTitle
Credit X Grade = QualityPoints(multiplycreditbygrade)
Total Additional Academc Un ts
Total Quality Points
Core-Course GPA (16 required) Beginning August 1, 2016, 10 core courses to be compfeted prior to the seventh semester and
seven of the l O must be a combination of Engtish, math or naturaf or physical science.
.
Sudden cardiac arrest is the leading
cause of death in young athletes.’
Most often, the death occurs during
athletic training or competition.’
You have the power to help save
athletes’ lives.
What is sudden cardiac arrest?
Sudden cardiac arrest (SCA) occurs due to electrical
problems in the heart, which cause a dangerously fast
heart rate. If SCA is not treated immediately, it can lead
to sudden cardiac death
SCA is different than a heart attack, A heart attack happens
when a blockage in a blood vessel prevents blood from
getting to the heart muscle.
¯ The average age wheu SCD occurs in young athletes
is 17.5 years." The risk of SCD increases with age.~
¯ More than two thirds of young athletes who die
suddenly are basketball and football players (67%)?
What can you do?
As part of your physical screening, ask all athletes to
answer the Patient and Family History Questions on the
back of this handout. These questions help assess each
Tile most common cardiovascular cause of SCD in young
athlete’s
risk of SCA.
2
athletes is hypertrophic cardiomyopathy (HCM). HCM is
Know
the
SCA risk factors. If you become aware of ae
a disease that causes thickening of the heart muscle.
athlete who has any of the risk factors listed below,
recommend cardiac testing.
Who is at risk?
In the United States, a young competitive athlete dies
suddenly every 3 days2
¯ Youeg athletes are more than twice as likely to
experience SCD than young non-athletes.3
,, Most victims are male (90%).~.s
~, HCM is the leading cardiovascular cause of SCD (36%).2
More than half of HCM sudden death victims are black
athletes (52%)?,~
risk facters
Family history of unexpected, unexplained sudden
death in a young person
¯ Fainting (syncope) or seizure during exercise
or excitement or when startled
¯ Consistent or unusual chest pain and/or shortness
of breath during exercise
Hispanic
(2%)
Pacific
Islander
(0.5%)
Asian
HCM is the leading cardiovascular cause of
SCD in African American athletes.~
More about cardiac testing
Cardiac testing has the potential to identify HCM and save
an athlete from sudden cardiac death. In one long-term study,
screening athletes with cardiac testing reduced the number
of sudden cardiac deaths by 89%.s Cardiac testing often
includes two simple tests:
An electrocardiogram (ECG) measures electrical activity in
the heart. An ECG has the potential to detect heart conditions
that account for up to 60% of sudden deaths in young
competitive athletes.
¯ An echocardiogram (echo), an ultrasound of the heart, takes
moving pictures of the heart.
Add these questions to your sports physical screening. You could save
Athletes who answer "yes" to any of these questions should see a heart doctor.
Have you ever passed out when startled, during exercise, or when experiencing a strong emotion?
Have you fainted or passed out after exercise?
Have you had extreme fatigue associated with exercise?
Have you ever had unusual or extreme shortness of breath during exercise? .........
Have you ever had discomfort, pain, or pressure in your chest during exercise?
Have you ever been diagnosed with an unexplained seizure disorder?
Have there been any unexpected, unexplained deaths before age 50 in your family?
(includes SIDS, car accident, drowning, others)
Has anyone in your family died of a heart problem before age 50?
Does anyone in your family have unexplained fainting or seizures? .....
This inforrnatcn is not a substitute for medical care. Please consult a d0ct0r or heslth care provider.
sBoston,
c]ent]hc
Delivering what’s next:
To print copies of this handout and access online resources, visit
v~vw.bcasports.org or wv~v.bostonscientific.com/closethegap
Boston Scientific Corporation
One 8osto~ Sdentific Ptace
Nat~ck MA01760
www.bostonsclentiflc,com
In tersch o/astic Athle tics
Interscholastic Athletics
Heat Acclimatization
Concussion Awareness
A Guide to Heat Acclimatization
and
Heat Illness Prevention.
After completing this course, you should know:
After completing this course, you should know:
¯ The definition of EHS.
. Recognize that Exertiona] Heat Stroke (EHS) is
the leading preventable cause of death among
athletes.
’ Know the importance of a formal pre=season
heat acclimatization plan
¯ Know the importance of hydrating regularly.
¯ Knowthe importance of recognizing the signs
and symptom~ of deqeloping heat illness. This
is important for your safety the safety of your
team teammates.
, The definition of a concussion
¯ Know the signs and symptoms of a concussion
¯ How to help my athlete prevent a concussion
¯ What to do if t think my athlete has a
concussion
What is EHs?
What is EHS?
¯ Exertional Heat Stroke (EHS) is a severe
condition characterized by an extremely high
core body temperature of above 104 desrees
Fahrenheit, ceptral nervous system (CNS) .
dysfunction, and multiple organ failure
broul~ht on by strenuous exercise, often
occurring in the hot environments.
EHS is a medical emergency and can be a
fatal condition if the individual’s body
temperature remains above 40 del~rees
Fahrenheit for an extended period of
time without the proper treatment.
¯ Each year, exertional heat stroke results in’.
¯ HeatStoke Fatalities 1975-2009
Y~
~’Thousands of emersency room visits
)~ Hospitalizations
~" Lost time from practices and play
8
9
Signs and Symptoms
Signs and Symptoms of EHS
¯ Core body temperature above :[04 degrees F
. Altered metal status / confusion I
disorientation / irritability
, Increased heart rate
. Loss of balance I muscle function I dizziness
. Von)iting
¯ Inability to walk / Collapse
¯ Seizures
¯ Sweating
¯ Hea(Jache
Factors!
Facto rs !
¯ Vigorous activity in hot-humid environment
, Lack of time to adapt to heat (acclimatization)
¯ Fever or Illness
, Warrior mentality
¯ Poor physical fitness
¯ Dehydration
0 Lack of sleep
¯ High pressure to perform
, Heavy equipment / uniform
Factor!
’ Sickle Cell Trait
~lmpacts an estimated 8 to 10 percent of the U.S.
black population
~’The risks to black athletes are heightened during
common preseason performance tests such as
mile runs or repetitive sprints, Heat, dehydration
and high altitude can exacerbate the risks.
Prevention
Prevention!
Heat acclimatization defined:
Acclimatization is the body’s
adaptation to a new environment,
specifically warm, hot or humid.
*Make sure you take time to adapt to the heat~
don’t push yourself too qulckly.
Prevention!
’ Know the difference between being tired and EHS
symptoms.
¯ Get plenty of sleep the nlght before practice
¯ Don’t tryto "push through" or "tough it out" when
you’re not feeling well, even if others are
pressuring you Ilncludlng yourself).
¯ Drink plenty of water (hydrate several days
before practice and games)
¯ Encourage teammates to sit out If you notice them
starting to show signs of EHS.
, Don’t practice if you’re sick
’ Let your coach know if you or another player start
feeling any symptoms.
, Make sure you have fluids at practice everyday
Preventicm!
¯ Check to make sure you’re well
hydrated by looking at the
color of your urine, it should
be the color of lemonade, NOT
~he color of apple juice.
Return to Play
¯ Returning to play after EHS will be determined
by a physician.
, You must bring in a doctoFs note allowir~g a- ¯
return to play.
¯ You will start with a gradual return to activity.
Interscholastic Athletics
Concussion Awareness
Concussion Awareness
A concussion is a brain injury that:
¯ Is caused by a bump, blow, or jolt to the head
or body.
, Can change the way your brain normally
works.
¯ Can occur during practices or games In any
sport.
¯ Can happen even if you haven’t been knocked
out.
¯ Can be serious even if you’ve just been
"dinged" or "had your bell rung."
Concussion Awareness
What are the symptoms of a concussion?
, Headache or "pressure" in head
Nausea or vomiting
Balance problems or dizziness
Double or blurryvision ¯
Bothered by light or noise
Feeling Sluggish, hazy, foggy or groggy
Difficulty paying attention
,Memory problems
Confusion
Concussion Awareness
What should I do if I think I have a concussion?
. Tell your coaches and your parents.
. Geta medical check-up.
. Give yourself time to get better.
Concussion Awareness
Concussion Awareness
How can f prevent a concussion?
¯ Use the proper equipment, including personal
protective equipment. In order for equipment
to protect you, it must be:
)>The right equipment for the game, position, or
activity
>Worn correctly and correct size and fit
> Used every time you play or practice
, Follow your coaches’ rules for safety and the
rules of the sport.
¯ Practice good sportsmanship at all times.
Concussion Awareness
lfyouthinkyou have a concussion :
Concussion Awareness
Signs Observed by Parents/Guardlans
Appears dazed or stunned
Is confused about
Don’t hide it. Report it.
Take time to recover.
Concussion Awareness
Symptoms Reported by Athlete
head
Balance problems
, Double or blurp/vision
¯ S ensltivlw to light or nolse
Feelingslugglsh, hazy, foggy,
or groggy
problems
Confusion
Just not "fee{In8 right" or is
"feeling down"
Moves clumsily
Answers questlo ns
briefly)
Shows mead, hehavior or
personality cban!~es
, Can’t recall events prlo r to
hit or fail
Can’t recall events after hit
or fall
Concussion Awareness
’ What should you do it you think your teen has
a concussion?
1. Keep your teen out of play,
2. Seek medical attention.
3, Teach teen that it’s not smart to play with a
concession.
4. Tell all of your teen’s coaches and the
student’s school nurse about ANY
concussion.
Concussion Awareness
, If you think your teen has a ~:oncussion:
Don~t assess it yourself.
Take him/her out of p{ay.
Seek the advice of a health care professional.
"To be retained bH parents.
A FACT SHEET FOR
IN HIGH SCHOOL
SPOBTS "
What is a concussion?
.
A concussion is a bmln injury. Cencussmns are caused by
a bump, b(ow, or jolt t~ the head or body. Even a "dlng,"
"gel~ing your bell rung," or what seems to be a mild bump
or blow to the head can be serious.
Wh~t are the signs and symptoms?
You can’t see a concussion. Signs and symptoms of concussion
can show up right after the injun~ or may not appear or be
noticed until days after the injmy. If your teen reports one
or more symptoms of concussion tist6d below, or if you notice
the symptoms .yourself, keep your teep out of pray and seek
medical attention fight ~wa~.
¯ Ensure that t6~y follow their coaches’ rules for safety and
¯ the rules of the sport.
¯ Encourage them to practice good sportsmanship at at{ tim~s.
What should you do if you ihlnk your teen has a
CO~ ~ussion?
~. Keep your teen out of ~)[ay. If your teeu has a concussion,
her/his brain needs time to heal Oon’t let your teen
return to pray the day of the injury and until a hearth ¯
care professionaL, experienced in evaluating for concussion,
says your teen is ~mptem-fme and it’s OK to return to
pray. A repeat concussion that occurs before the brain
recovers from the first--usually within a short period of
time (hours, days, or weeks)~can stow recovery or increase
the i.iketih0o~i of having [o~g~t~r~ pr0b[Oms, in rare cases,
repeat concussions can result in edem~ [brain swelling);
permanent bruin damage, and even death.
2. Seek medical attention.light away. A health cam profes/
siena[ experienced in evaluating for concussion wit[ be able
to decide how serious the concussion is a qd when it is safe
f~r your teen to return to sports.
¯ Headache or ~’pmssum"
. in head
¯ Nausea or vomiting
¯ Balance problems or
dizziness
3. Teach your teen that it’s not smart to pray with a concqssfou.
¯ Double or btuny vision
Rest is key after a concussion. Sometimes athletes wrongly
¯ Sensitivity to tight
believe that it shows strength and courage to )ray injured.
or noise
Discourage others from pressuring injured athletes to. play.
+ F~eting stugglsh, hazy,
Don’t tel your teen convince you that s/he’s ’~just fine."
foggy, pr groggy
4, Tell art of your teen’s teethe# and the student’s school nume
+ Concentration or memory
about ANY concussion. Coaches, school nurses, and other
problems
school staff shou[d know if your ~een has ever had a concussion.
¯ Confusion
Your teen may need to limit ad, ivi~es white s/he is recovering
from a concussion. Things such as studying, driving, working
¯ ,lust not "fee[ing fight~’
on a computer., praying video games, or exercising may cause
or is "feeling down"
concussion symptoms to reappear or get worse. Talk to yes
health care professional, as wet[ as your teen’s coaches,
school nurse, and ~eachers. If needed, they can help adjust
your teen’s school activities during her/his recovery.
How can you help your teen .orevent a concussion?
Every spbrt is different, but there are steps your teens can ta~:e
to pro~ect themselves fforr concussion and other injuries.
If yon think your teen has a concussion:
¯ Make sure they wear the fight protective ~quipment for their
Don’t asses~ it yourself. Take him/her out of pray,
activity. It should fit properly, be we{{ maintaine~, and be
Seek the advice of k health care professional
worn cohststent[y and correct[y.
¯ Appears d~zed or stunned
¯ :Is confused about
assignment or p6si£ion
¯ Forgets an instruction
¯ Is unsure of game, store,
or opponent
o Moves clumsily
¯ Answers questions slowly
o Loses consciousness
(even briefly)
¯ Shows mood, behavior,
or personality changes
¯ Can’t fecal{ events prior
~o hit or
¯ Can’t recall events o~ter
nit or
It’s buffer fo miss one game than the whole sea on.
For morn informaNon and to order additional materia~ yme.o].chorgu, visit, www.c~e,gov/Concussmn,
DEPARTMENT OF HEALTH AND HUMAN S£RViC~S I. ~#~ ~
C,NT,RS FOR DIS,AS£ CONTROL AND pR.VENTION
To b~.retained by parent.
c
es Una conmocidn cerebral?
Una conmod6n cerebral es una [es~.6n en el cerebra causada
par un go(pe o una sacudida en [a cabeza o el cuerpo. Inc[uso
un go[peteo, un zombido en [a cabeza, o 1o que parece set
un go[pe o una sacud~da (eve puede set a~go grove.
LQu~ debe hacer sf cree qua Su hije adolescente
ha suffido una conmoci n cerebral?
1, NO permita.que su hub siga jugaodo. St su htjo suffe una "
conmoc~6n cerebra[, su cerebra necesi~r~ ~empo para sanarse.
No permlta qua su hijo mgrese a jugar el dia de ~ [esi6n y
espere a q~e un pmfeslona[ de [a sa[ud, con ~den~a en
LCu~i[es son los slgnas y sfatomas?
~a eva[uad6n de conmociones cerebrates, ]ndique qua ~ no
La conmoci6n cerebra[ no se puede ver. Los signos y sinpresen~ ~ntomas y qua pK~de vo[ver a jugar. Una nuew
lamas de una conmoci6n cerebra[ pueden aparecer jusLo
~nmoc~6n cerebra( qua ocu~ an~s de qua e[ c~m se
despuas de ~Jna [6s~6n o puede qua no aparezcan o se eaten
recupe~ de [a p~mera, genera[men~ en un peHodo co~o
stab basra despu6s do dtas de ocurdda [a [esi6n. Si su hijo
¯ ’(horas, dias o semanas), puede retrasar la recupemd6n o
ado[oseonte le iaforma sabre algae sintoma do conmod6n
au~en~r ~a pmbabff~dad de que se pmsenten pmb[emas a
cerebra[ de [os espedficados a continuaci6tl, o si usted nora los
~rgo o[~o. En ~sos poco ~e~entes, (as ~nmodon~
signos, no permffa que su htjo juegue y busque a|:encl6n
~rebra[es repe~d~s p~eden causar edema (in~mad6n
m6dica de inmediato,
cerebra), da~o cereb~[ oermanen~e y ha~ [a mue~e,
2. Busque atenddn m6dica de ]nmedfato’. Un profesiona[ de
~ sa[qd ~n ~p~enda ~ [a e~aci6n de [as ~nm~dones
~mb#0[es ~od~ det6rminar ~ gra9~d~’~e ~ c6nmo~6n
ce~bra[ qua ha su~b s~ h~o ~do[esc~d~y ~ndo ood~ ~[ver
¯ El atleU [~ce aturdido o
, Doter de cabeza O "pmsi6n"
a jugar sin Hesgo a[guno.
desoHee~ado
3. Ens6fie[e a s~ hijo qua no es sensato jugar con una
.¶ Es~ mnf~ndtdo ~n cuzn~
a su posicl~n o Io qua
¯ Prob[~m’as de eqalBb,’io o
conmod6n cereb~L D~nsar es ~ndamen~[ despu~s de
dabs hacer
una conm~6n cerebral A[gun~s ~s los affe~s cr~n
* O[H~a las ln~rucclones
* Vis~6n borros~ o dob[e
equivocadamen~e quejb9ar t~mn~ es una demo~d6~
SenslbI~t~ad
a
la
luzy
a[
.
de fo~leza y coraj~ Con~nza a los demos de qu~ no deben
juego, ~e ~ pun~uad~n nf
m~do
pr~ionar a los a~etas [~onMos pare qua jueguen. No deje
de sus adversa~s
* OeSi[ida~, con~s~6n,
qua su h~o ado[escente [o.con~nza de qua e~
gmgui
4. AWseles a todos los en~renadores de su htjo
* gesponde ~ [as pre~un~s
~n [entffud
, Pmb~mas de concentmd6n
enfermem de [a escuela sabre c~lq,terco=~mod6n ~erebml.
* Piede e[ conodmi~n~
Los en~nador~, (as en[e~eras esco[ares y o~os m~embms
(aunque ~ee por~o ~em~o)
, Con~sf6n
de( persona[ de [a escuela debe~ saber d su h~o a~Ies~nte
aZgun~ vez t~o una conmociSn cerebra[. Su h~o debe Umi~r sus
conduc~ o pers~datldad
a~da~es m~entras se mcup~ra de una conmod6n cerebra(.
, No puede reco~ar lo ocur~do
ant~ o despu~s da un gotpa
C~e~as a~dades comb estudiar, man~aG trab~ar en
o aria caf~
"l
mmpu~dom, jugar ~deo juegos o hacer ejercldo pueden
pmvo~r qua los s~ntomas de una conmo~6n cereb~[
a aparecer o empeoren. Hab[e ~n su proveedor de aten~6n
m~i~ y ~mbf~n con los en~enadores, [~ enfermeras de
[a escue~ ~[~ pro~sores de su h~o adol~cen[e. De set
n~esafio; e~s pe~onas pueden co[abomr en ~a adap~d6n
de (as ac~dades des~ hijo duran~ su recupemd6m
Si usted cree que su h|jo adolescente h~ sufddo una
coi~moci6n cerebrah
¯ No tmte de ev~[uarlo usted mismo. Haga qua sa[ga de[juego.
Busque atenci6n m6dica de un profesiona[ de [a sa[ud,
To be retained by athlete,
H
A FACT SHEET FOR
IN HIGH SCHOOL
sPORIS
What is a concussion?
What should I do if I think I have a concussion?
A concussion is a brain injury that:
¯ Is caused by a bump, b[ow~ or jolt to the head
or body.
¯ Can change the way your brain normally works.
¯ Can occur during prac~ces or games in any sport
or recreational ac~v~ty.
¯ Can happen even if you haven’t been knocked out.
¯ Can be serious even if you’ve just been "dinged"
or "had your be[t rang."
A[[ concussions are serious. A concusmon can affect
your abi[ibj to do schoolwork and other activi~es (such
as playing video games, working on a computer,
studying, ddv~ng, or exermsing). Nest people w~th a
concussion get be~er, but it is important to give your
brain t~me to heal
¯ Te{[ your coaches and your parents, Never ignore a
bump or blow to the head even if you fee[ fine. Also,
te[[ your coach right away if you think you have a
concussion or ~f one. of your teammates might have a
condussion.
¯ Get a medical check-up. A doctor or other health
care professional can te[[ if you have a concu~s~on
a~d when it is OK to return to p[ay,
~ Give yourseif ~ime tO get better. If you have a
concussion, your brain needs time to heal While your
brain is still hea[i~g, you are much more likely to have
another concussion, Repeat concussions can increase
the ~ime ittakes for you to recover and may cause
more damage to your brain. It is important to res~ and
not return to ~!ay until you get the OK flora your
health care professional that you are symptom-flee.
What are the symptoms of a concussion?
How can I prevent a concussion?
You can’t see a concussion, but.you might notice
one or more of the symptoms [isted below or that you
"don’t feet right" soon after, a few days after, or even
weeks after the injury.
’ Headache or "nressure" in head
, Nausea or vomiting
¯ Bal.ance problems or dizziness
¯Doub[e or blurnj vision
¯ Bothered by light or noise
¯ Feeling sluggish, hazy, foggy, or groggy
¯ Pi...~.~cu[ty paying atten~on
¯ Memory problems
¯ Confusion
Every sport is different, but there are steps you car
take to protect yourself,
¯ Use the proper sports equipment, inc[udfug persona[
protective eqmpment, In order for equipment to
protect you, it must be:
- The dght equipment for the game, position, or activity
- Worn correct[y and the correct size and fit
- Used every time you play or practice
. Follow your coach’s rules for safety and the roles
of the sport.
¯ Practice goodsportsmanship at al{ times.
If you think you have a concussion:
Don’t hide it, Report it. Take time to recover,
It’s heifer to miss one g me th n the whole season.
For more informatidn and to order add~tmnal ma~enaEs .free.of-charge, visit: www, cdc.gov/~oncass]on.
To be ~etained by athlete.
LOu~ es una conmoci6a cerebrat?
Una conmoc}6n cerebra[[ es una [esi6n {tel cerebro que:
¯ Es,causa{ta per un go[pe o una sacudida en {a cabeza
o el. cuerpo,
¯ Pue{te a[[terar e[ funcionamiento normal de{ cerebro.
¯ Pue{te ocurrir durante {as pr,icticas o [a eompetici6n de
cua[quier depod:e o durance {as actividades recreativas.
¯ Puede ocurdr ann euat~do no se haya perdido
e[ conocimiento.
i Pue{te ser grave aunque se irate de an go[pe [[eve o
que provoque una sensaci6n de zumbido en [a cabeza.
¯ Todas {as conmocionee cerebra[ee son graves. Los
conmoc{ones cerebra[es pue{ten afectar tus actividades
esco{ares u otras actividades (come jugar video
juegos, trabajar en [a computadora, estudiar, conducir
o bacer ejercicio). La ~iayor~a de [as personas que
sufren una conmed6n cerebra{ se mejoran, pore es
impo~tante remorse e[ tlempo necesaHo para flue e{
cerebro so recupere,
"
/,Curies son los sfntomas de una
conmoci6n cerebra[?
Aunque [a conmoct6n’cerebra[[ no se pue~a observer,
puede que notes nno o m~s {to los siguien~es sfnt6mas
o que "n’o te sientas de{{ to{to bien" justo {tespu~s {re [a
~es~6n, a {los dlas o {as semanas siguientes; "
¯ Do{or de cabeza o "pres{6n" en [a cabeza
. N~useas o v6mitos
¯ Prob[emas de equi[ibfio o mareo
. Visi6n borrosa o dob[[e
¯ Mo[[est[a causada per [a {uz o el{ ruido
¯ OebfIidad, confusi6n, atur{tim{ento o estado grogui
¯ gificu[tad pare presfcar atenci6n
¯ Problemas de memolia
¯ Confusi6n
. LQU~ deled hater s( croo qua he suirido una
conmoci6n cerebra{?
* Avisa[e a tus entcenadores.y a tus pa{tres, Nunca
ignores un go[pe o una s~cud{da en [[a cabeza, ann
cuan{to te slentas bien. Tambi~n, avisa[[e a tu
entrena{tor enseguida si crees que has safrido um
conmoclhn cerebra[ o [e puede haber pasa{to a uno
de tus compafieros.
. Vea[[ rn~{tico pare que te examine. Un m6dico u otro
profesiona[[ {to {a sa{ud podrA decirte si sufriste una
conmoci6n cerebra[[ y cuAn{to estar,~s [isto pare velvet
a jugar. " ¯
. T6m,ate e[ thmpo sufide~tepara curare. Si sufriste una
conmocihn cerebra{, tu cerebro necesi~ar~ tiempo pare
eanarse. Cuand.o tu cerebro s~ estA curando, existe una
mayor pro~bi[idad deque sufras unaseguada conmod6n~
Las cor~mociones cereb~a[es repettdas pueden aumentar
e[ t[ampo ~e recuperaci6n y daSar m~s e[ cerebro.
impo~ahte {tescansar y no vq[[vera jugar has~a que tu
profesiorial de [[~ sa[[u{t te indique que ya no ~enes
sTntomas y que I~uedes reanu{tar tu activi{tad deporfiva;
acdmo puedO prevenir una conmoci~n cerebra[?
aepen{te de{{ deporte que practicas, per6 pue{tes tomar
una sede {to me{ti{tas para proteger~e.
. Usa e[ equipo de depor~e adeeuado, indui{to
equipo de protecci6n persona{. Pare queeste equipo
te proteja, debe:
,
- Ser adecua~o pare el{ deporte qu~ pmctlcas, tu
posid6n eq e[[juege y ripe de activi{tad.
- UsaEse correctamente y ajustarse blen a tu cuerpo.
- Co[ocarse ca{ta vez que juegues o practlqaes.
¯ S~gue {as reg[as de seguridad de[ entrena{tor y {as
regIas de[ deporte que p~acticas. .
~ Mant~n e[ espi6tu deportive en rode memento.
Si crees q~Je sufdste una conmom6h cerebra[
No tra[es de ocu[tar{o, No~ificase[o a a{guien.
Tbmate tiempo para recuperate.
Es preferib!e perderse un ,iuego que.foda la, femporada.
Pare obtener m~is ’nformac~6n y so[[icitar m~s materla[es deform~ gmt,uita, vi~ite: www.cd~gov/Concusslon.
DEPARTAMENTO DE SALUD V BE:RVICIOS HUMANOS DE LOS EE, UU, ~" 1/~ ~
A QUIZ FOR COACHES, ATHLETES, AND PARENTS
Review the "Heods Up: ol~cussion ill YouH1 SpqrtY’ moteriots ~nd tes~ your knowledge of concussion.
Marl( each of the following statements as True (T) or False (F)
1. A concussiot~ is a brain injury.
2. Concussions can occur in any organize~l or tR]organlzed recreatio|)al spor~ or activity,
3, Yo[~ call~t see a cot~cussion and Some aflfletes m~ t~ot[ experience and/or report
sympto~]s until hoLws or days after the h~jury,
4. Foilowb~g a coaclYs rules for safety and the rules of the sport, pracUch]g good
sportsmanship at al! times, allcl using the proper sports equipment are all ways that
athletes cat} prevet)t a concusslon,
Concusslo~s can be caused by a fall or l)y a bump or blow to the bead or body,
Concussion can happen evet] If the athle[e bas~ff been k~ocked out or lost consciousness.
Na sea~ headaches~ sensitivity to light or noise, and difficulty concentrating are some of
the symptoms of a concussions.
Aflfletes who have a concussiQr~ shotdd not return to play until they are symptolmfl’ee
and have received approval from a doctor or beal~b care professional.
A repeat concussion ~hat Occurs before the brahl recovers fl’om the fh’st can slow
recovery or Increase the likelihood of h.avlng lolig-terl}] problems.
Best Choice Meal Plan
Fat Reduction
Breakfast:
I bowl of Yogurt with Strawberries
1 bowl of Oatmeal with raisins
3 hard boiled eggs
Bowl of mixed fruit
Large glass of skim milk
OR
1 scoop of scrambled eggs (or 2 eggs)
2 Turkey Sausage OR 2 Turkey Bacon
2 slices of wheat toast with small amount of peanut butter or margarine/jam
Bowl of mixed fruit
Large glass of skim milk
OR
1 Peanut butter and jelly sandwich on whole wheat bread
i bowl of Yogurt with fruit
Banana
Large glass of skim milk
OR
2 bowls of Total Raisin Bran with skim milk
3 hard boiled eggs
Bowl of mixed fruit
Large glass of skim milk
For optimal nutrition, vary your breakfast from day to day.
Jane Jakubczak MPH, RD, CSSD, LDN
Sports Dietitian
]akabczak@health.umd.edu
For appointment: 301-314-8184
Best Choice Meal Plan
Weight Gain
Breakfast:
2 scoops of scrambled eggs (or 4 eggs)
1 scoop of hash browns
3 turkey bacon or 3 turkey sausage
1 bagel with cream cheese
i bowl of mixed fruit
I large glass of 2% milk
OR
4 slices of French Toast or Pancakes or Waffles
I bowl of yogurt with fruit and nuts/raisins
3 hard boiled eggs
I bowl of mixed fruit
1 large glass of 2% milk
OR
2 Peanut Butter and Jelly on wheat bread
i bow! of Total Bran Cereal with 2% milk
Banana or Apple
1 large glass of 2% milk
OR
Bowl of Oatmeal with brown sugar + raisins + nuts
2 slices of toast with peanut butter or margarine/jelly
2 Hard Boiled Eggs
I bowl of mixed fruit
1 large glass of 2% milk
For optimal nutrition, vary your breakfast from day to day.
Jane Jakubczak MPH, RD, CSSD, LDN
Sports Dietitian
lakubczak~health.umd.~O~
For appointment: 301-314-8184
Nutrition Game Plan
Maximize the Off-Season
To get the most out of your workouts during the Off Season Strength & Conditioning
Program practice the following everyday:
Eat Breakfast. It is imperative to put fuel in the tank before your workout.
Hundreds of studies prove pre-workout fueling improves both how you perform (run
faster, lift heavier) and reduces your perceived effort (feels "easier") during your
workout. Do you want a way to make these grueling morning workouts feel easier?
Eat Breakfast!
Eat 5-6 times a day, or every 3-4 hours. This will ensure a slow infusion of
nutrients to your muscles and lean tissue for optimal building and recovery. Eating
often also discourages your body from storing fat. If reducing your body fat
percentage and increasing your lean mass is your goal, having a consistent eating
schedule throughout the day is imperative!
Eat within 30 minutes after your training session. After your workout your
muscle are like sponges, waiting to soak up nutrients to help the rebuilding, recovery
process. It is important to provide your muscles with the resources to do so optimally.
Grab a recovery shake or go straight to lunch after every training session.
Eat a "clean" diet. The old saying "You are what you eat" has a lot of truth! To
obtain a lean and strong body that performs optimally it is important to eat high
quality foods and limit the junk food. High quality food includes lean protein, fresh
fruit and vegetables, low fat dairy products, and whole grains. Choose food in its
wholest form - meaning the least processed. Avoiding fried foods and fast food goes
without saying.
Drink lots of water, all day - everyday. Water is one of our most important
nutrients because our bodies are close to 70% water. Water keeps your muscles
hydrated, eliminates toxins, and transports nutrients to muscles and organs.
Jane Jakubczak RD, CSSD, LDN
Campus Dietitian
University Health Center
Jakubczak@health.umd.edu
For an appointment call 301-314-8184
NUTRITION
WHAT YOU PUT IN YOUR BODY
3 THINGS
BASIC NUTRITION
HYDRATION
SUPPLEMENTS
LEARN A FEW TIPS / MAKE SMALL CHANGES IN YOUR DIET
FOOD = FUEL
HOW WILL YOU FUEL YOUR BODY TO ACHIEVE YOUR
GOALS
GOOD FOOD/BAD FOOD; GOOD FUEL/BAD FUEL
GOAL THIS AM WAS TO GET TO WORK
LAST NIGHT PUT MILK IN MY GAS TANK
NOT A GOOD PLAN
WHATARE YOUR GOALS???? ATHLETIC/SCHOLARSHIP
TO ACHIEVE YOUR GOALS HAVE TO DO THE LITTLE THINGS
DON’T LIKE BROCOLLI - DON’T LIKE SPRINTS
WHATA~ YOUR WEIGHT GOALS??
GA1N
LOSE
GAIN MUSCLE MASS NOT JUST WEIGHT
NUTRITION GOALS:
PROVIDE PROPER HYDRATION DURING PERIODS OF TRAINING
PROVIDE ENOUGH CALORIES TO MEET GROWTH AND
DEVELOPMENT
PROVIDE ENOUGH CALORIES TO MEET EXTRA NEEDS OF
ACTIVITY - PRACTICE / GAMES / TRA1NING
SUPPLY NUTRIENTS BODY NEEDS (VITAMINS / MINERALS)
CALORIES IN = CALORIES OUT
CALORIES YOU EAT MUST EXCEED WHAT YOU EXPEND IF YOU
ARE GOING TO GAIN WT.
BALANCED DIET - SO WE DO IT RIGHT
ATHLETE
HOW MUCH OF EACH????
PROTEIN 30%
CARBOHYDRATES 50%
FAT 20%
Good Sources of Protein
Good low- or nonfat sources of protein include:
¯ Beef, poultry, pork and lamb
¯ Fish and shellfish
¯ Dairy products, including cottage cheese, cheese,
yogurt and milk
¯ Eggs, egg whites or egg substitutes
¯ Dry beans, peas, oats and legumes
¯ Tofu and soy products
¯ Nuts and seeds
Some examples of healthy
foods containing complex carbohydrates are:
Spinach
Turnip Greens
Lettuce
Water Cress
Zucchini
Asparagus
Artichokes
Okra
Cabbage
Celery
Cucumbers
Dill Pickles
Radishes
Broccoli
Brussels
Sprouts
Eggplant
Onions
Tomatoes
Whole Barley
Grapefruit
Buckwheat
Apples
Buckwheat bread
Prunes
Oat bran bread
Apricots, Dried
Oatmeal
Pears
Oat bran cereal
Plums
Museli
Strawberries
Wild rice
Oranges
Brown rice
Yams
Multi-grain bread
Carrots
Pinto beans
Potatoes
Yogurt, low fat
Soybeans
Skim milk
Lentils
Navy beans
Garbanzo beans
Cauliflower
Kidney beans
Soy milk
Lentils
Whole meal spelt
bread
Split peas
Some examples of foods containing simple carbohydrates are:
MORE REFINED/PROCESSED
LESS NUTRIENTS PROCESSEDINTO FAT
Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda pop, such as Coke®, Pepsi®, Mountain Dew®,
etc.
Candy
All baked goods made with white flour
Most packaged cereals
HOW MUCH PROTEIN????
2.6-3.5 GRAMS / LBs OF BODY WT
ONLY PROCESS ABOUT 25 GRAMS AT A TIME (SUPPLEMENTS)
ADD WEIGHT
ADD FOOD
ADD GOOD FOOD CHOICES
COMPLEX CARBS
PROTEINS
GOOD SNACKS-HEALTHY/EASY
FRUIT
PEANUT BUTTER/JELLY - WHOLE GRA1N BREAD
TRAIL MIX
ALMONDS / NUTS
ENERGY BARS
RECOVERY
BODY MOST RECEPTIVE TO PROTEIN AND CARBS 15-30
M1NUTES AFTER EXERCISE
SNACK / BAR
LOW FAT CHOCOLATE MILK
GOOD FOOD GOES BAD
HYDRATION
WHO HAS HAD HEAT/HYDRATION ISSUES??
CRAMPED? ?
IV FLUIDS ??
PREVENTABLE / CRITICAL
HYDRATION = PERFORMANCE
CAN’T PLAY WHILE CRAMPING
DEHYDRATE MUSCLE BY 3% AND YOU CAN CAUSE A
10% DECREASE IN CONTRACTILE STRENGTH
8% LOSS OF SPEED
2% LOSS OF BODY WEIGHT IMPAIRS PERFORMANCE AND
CAUSES FATIGUE
LESS THAN 4 POUNDS IN 200 POUND ATHLETE
ABOUT 3 POUNDS IF 150
HOW MUCH WEIGHT DO YOU LOSE IN TYPICAL PRACTICE???
NOT UNCOMMON TO LOSE 5-8 LBS
WHAT DOES WATER DO FOR US????
WATER BREAKS DOWN ATP (CREATES ENERGY)
TEMPERATURE REGULATION
SWEAT LOSS = BODY TEMP REGULATION
EVAPORATION
AS LOSE WATER, VOLUME OF BLOOD DECREASES, MAKES
HEART WORK HARDER
HEART WORKING HARDER, WASTES ENERGY
HYDRATION = PERFORMANCE
PREVENTABLE
BE HYDRATED AHEAD OF TIME
DRINK 17 OUNCES OF WATER 2 HOURS BEFORE ACTIVITY
6-10 OUNCES EVERY 15-20 MINUTES
DRINK THROUGOUT - THIRST IS NOT AN INDICATOR OF
HYDRATION
WEIGH IN - WEIGH OUT
EVERY POUND REPLACE WITH 20-24 OUNCES OF WATER OR
GATORADE
AM I DEHYDRATED??
URINE COLOR CHART
SPORTS DRINK VS WATER
WHATEVER - LONGER DURATION ACTIVITY THEN
GATORADE (CARBS = ENERGY)
TASTE BETTER SO MORE LIKELY TO DRINK
REPLACE LOST ELECTROLYTES
DRINKS TO AVOID
CAFFEINE/CARB ONATION
INCREASE URINE PRODUCTION
INCREASE DEHYDRATION
HOW MANY SOFT DRINKS A DAY
REPLACE ONE A DAY WITH GLASS OF WATER
SMALL CHANGES
SUPPLEMENTS
HOW MANY TAKING??
WHAT ARE YOU TAKING??
AVOID
SAVE YOUR MONEY
EAT RIGHT
NO FDA OVERSIGHT
NO GUARENTEE ON CONTENTS
NO GUARENTEE ON PURITY OF CONTENTS
EFEDRA EFEDRINE SUDAEFEDRINE
INTERNATIONAL OLYMPIC COMMITTEE
2000-2002
25% CONTAIN STEROIDS
GENERAL WEIGHT LIFTING RULES
1. NO HORSEPLAY AT ANY TIME.
2. Never work the ~ame group of muscles two days in a row. They need a
day of rest to rebuild.
3. During the first two weeks, only 2 sets of 10 repetitions for each exercise.
No straining until muscles get used to it.
4. After the first two weeks, start increasing the weight and decreasing the
repetitions.
5. To gain BULK, from 4-6 repetitions; to gain MUSCLE DEFINITION,
from 10-15 repetitions.
6. BREATHING. iraportant not to hold breath during exercises.
¯ exhalation should take place before or during exertion.
7. Keep fresh air coming in through an open window or door.
8. Don’t get chilled during or after workout.
9. Make sure that the collars on each side of the barbell plates are tight and
secure.
10.Try to lift at the same time each day, and find a partner to work out with.
This will add interest and competition.
ll.Never work in a group larger than 4 or 5.
12. Rest periods between sets should not be longer than 3 minutes.
13.Whenever lifting a heavy amount, have a spotter.
14.Warm up sufficiently before beginning to lift.
15. Do not lift near another person or walk close to a person who is lifting.
16.You are lifting weights and working- there is not room for idle chatter.
CONCENTRATE on what you are doing.
17. *It takes hard work to get results, and generally they are slow in coming; ~
so don’t get discouraged easily.
18. *Success depends not on how much work you do, but on how much you do
per unit time.
TERMINOLOGY
Barbell
Dumbbell
Collars
Sleeve
steel bar 4-7 feet long (25-45 pounds)
14-16inch steel bar
also called "stops." Holds the weights in place. Are also
on inside of weights between sleeve and weights.
metal hand grip that revolves on the bar between
weighted ends.
EXERCISE
2.
3.
4.
5.
6.
Bench Press
Squats
Arm Curls
Military Press
Shoulder Shrugs
Rowboats
EXERCISE
Military Press
Bench Press
’Rowboats
Shoulder Shrugs
6:
Arm Curls
Triceps Curls
Squats
Toe Raises
SUGGESTED STARTING WEIGHT
1/2 of body weight plus 10 pounds
1/2 of body weight plus 10 pounds
1/3 of body weight plus 10 pounds
213 of body weight
3/4 of body weight
1/3 of body weight plus 20 pounds
MUSCLE & BODY REGION DEVELOPED
Deltoids
Trice_ps
Pector~alis Major
Triceps
Latissimus Dorsi
Upper Trapezius
Biceps
Triceps
Gluteus Maximus
Quadriceps
Gastrocnemius
Shoulders
Chest
Sides of back; under arms
Neck, upper back
Arms - front, upper
Arms - back, upper
Legs-upper
Legs - lower back
TO HAVE A COMPLETE PROGRAM - INCLUDE RUNNING
57
Tricep
Serratus
Lssimus Dorsi Abdominals
Trice
~ctor Spinae Grou~
Gluteus
~ximus
-Pectorialis
Obliques
Quadrice
~amstrings
Gastrocnemius.
&
WEIGHT EXERCISES AND T.RE MAJOR Ffo~CLES INVOL~-ED
Two ar~curl: biceps Two arm press: triceps an~ deltoids
Sit~ups:~ abdominal and iliopsoas
Squats: quadriceps, gluteus maximus
Bench press: pectoralis, deltoids, and triceps
Bent rowing: rhomboids, latissimus dorsi, posterior deltoids~ and biceps
Ankle extension (under leg press machine or standi~ng): gastroonentius
"& soleus
Shoulder.shrugs: trapezius, ~homboids
Stiff-legged dead" lift-~front: erector spinae group
Stiff-legged dead lift--side: serrabns and external obliques
Back hyperextenslons: erector spinae group
Ptt]_lover (bent arm): deltoids, latissi~ms dorsi, pectoralis, triceps
Lateral raises .(supine position): anterior deltoids, pectoralis
Reverse curl: biceps, brachialis
Grip exercises: flexor c~a~oi
Latissimus machine: latissimus dorsi, pectoral~s
Upright-rowing: deltoids, brachialls
¯ Knee extension (knee machine): quadriceps
Knee flexion.(knee machine): -hamstrings
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ACT Test Dates:
Test Date
Registratiou Deadline
(Late Fee Required)
September 21, 2013 August 23, 2013
August 24-September 6, 2013
October 26, 2013
September 28~-)ctober 1 I, 20 t3
September 27, 2013
December 14,
*No test centers are scheduled in New York for the February test date.
SAT Test Dates:
Test Date
October 5, 2013
Registration Deadline
September 6, 2013
November 2, 2013
October 3, 2013
December 7, 2013
November 8, 2013
]anuary 25, 2014
December 27, 2013
March 8, 2014
February 7, 2014
May 3, 2014
April 4, 2014
June 7, 2014
May 9, 2014