IAABO Fall Seminar September 23, 2011 Manchester, NH

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1 IAABO Fall Seminar September 23, 2011 Manchester, NH Michelle Futrell, MA, ATC, SCAT Sr. Instructor/Clinical Coordinator Athletic Training Education Program College of Charleston

2 Willie Whistleblower is looking forward to hearing the echoes of balls bouncing and sneakers squeaking on the court. It s almost time for another basketball season and Willie needs to prepare his body for all those trips up and down the hardwood.

3 What do we know? Actually, not as much as I would like to know Referees run ~ miles/game Avg HR during games ~150bpm Intensity: ~79% MHR If not prepared won t be in position to make the right call. Leicht, J of Med Sci in Sport, 2008.

4 Endurance training results in increases in VO2Max, cardiac output and stroke volume. Trained individuals d who cease training 16% decline in VO2 max within 84 days 7% decline in fist days Additional 9% decline days Complete readjustment of CV response to sedentary lifestyle (stroke volume same as that observed in people who had never trained) Coyle EF, Detraining and Retention of Training Induced Adaptations.

5 Fitness Components Cardiorespiratory Fitness Muscular Strength & Endurance Flexibility Body Composition

6 Time No more than 2 hours depending on size of group Before or after a meeting New officials training sessions At beginning of off season/summer Facility Gym/Track Personnel 1 trained person Body Composition Use partners Equipment Skinfold calipers for Body Composition (~$200)

7 Cardiovascular Fitness Provides way to estimate VO2 Max 1 mile run 1.5 mile run/walk 12 min run 1.5 Mile Run

8 Muscular Strength and Endurance Push ups (to failure) Sit Ups (total in 1 min)

9 Flexibility Sit and Reach

10 Body Composition Skinfold Measurements

11 ExRx Fitness Testing Presidents Challenge Program

12 Cardiorespiratory Endurance Build a Base (work up to approx 4 miles) 10% rule (increase mileage week to week) Build in a longer mileage run every other week (up to 150% of normal run) Take a rest day after long run day Every 3 weeks: reduce mileage 10 20% for a week giving legs a chance to rest, recover and rebuild. Resume normal mileage following week

13 Cardiorespiratory Endurance Alternate Workout Routines Long Runs (build endurance) Muscle develop ability to store more glycogen (delays onset of fatigue) Psychologically, makes normal runs/games seem easier Burns more calories Enhances ability to pull oxygen out of blood Increases ability to store glycogen and use fat as fuel

14 Cardiorespiratory i Endurance Alternate Workout Routines Speed Work (enhances acceleration) Trains body to adapt to additional stresses Legs turn over faster Lungs process more oxygen Heart learns to work harder Intervals or Fartleks (Swedish speed play ) Interject bursts of speed f/b recovery pace Bursts 15 secs up to 2 minutes Start w/striders (20 secs relaxed running at full speed; end of a run) Teach muscles and nervous system to run smoothly at fast pace Work on FORM (look good up and down the court)

15 Cardiorespiratory Endurance Alternate Workout Routines Hill Work (build strength) Must establish a good base first Allows combination of cardiovascular and strength training Uphill running decreases impact force of each footfall which decreases risk of overuse injuries What about P90X, Insanity, etc.????

16 Muscular Strength & Endurance Supports exercise activity Rd Reduces body fat and increases muscle mass Burns more calories when not exercising Supports bones, joints and tendons Exercise major muscle groups j g p Combination and Whole body exercises Body Wt exercises are fine Higher reps/lower wts maximize endurance

17 Flexibility (Most often ignored) Ability to move a jt through a full unrestricted ROM Diminished ROM changes biomechanics and can result in injury When is the BEST time to stretch to improve flexibility deficits? 10 minutes can stretch all major muscle groups Hold each stretch 30 secs

18 Sample Flexibility Routine

19 Sample Flexibility Routine

20 Body Composition Percentage of Lean Mass v. Fat Mass Maintaining body composition in healthy ranges will significantly reduce risk of chronic disease Cardio + Resistance Training Smart Nutrition Decisions

21 Nutrition (It s a conscious choice) Every meal is the pre game meal Eat to Train Train to Work Maximize Recovery Within 15 mins following workout g of CHO/10 20g PRO Exs: G3 (14g CHO/16g Pro), Chocolate Milk (8 oz=36g CHO/18g Pro), Trail Mix w/choc Chips (1/4c=17g CHO/5g Pro)Nature Valley Fruit n Nut Granola Bar (5g (25g CHO/3g Pro), Clif Bar (45g CHO/2g Pro)

22 Address Previous Injuries Don t carry the same injury from year to year Evaluation by physician Treatment and Rehab plan as appropriate Resolve to treat injuries AS SOON AS they occur Don t wait for them to get better. Guess what???? They wont

23 Aging is inevitable it Preparation must be altered slightly to accommodate these changes LISTEN TO YOUR BODY! Train Smarter not Harder More recovery time needed (2 days vs 1 day) Schedule accordingly Cross Train to minimize i i pounding Resistance training (builds strength/minimizes injury)

24 Maintain vs. Retrain Know Baselines and Address Deficiencies Make the choices required to make this season your best ever. When should you start preparing for next season?