MOVE: September 2012

Ask Our Staff - How Do I Maintain My Strength While “In-Season”?

Great question!  There is nothing worse than training hard in the off-season, only to lose what you’ve gained while juggling a busy practice and competition schedule in the traditional “in-season”.  

In Pro-Activity’s “Movementum 360” programs, we follow a very specific training program that ensures our athletes get to their peak just as they enter their competitive season, progressing their training from a core stability focus (controlled movement) to strength (throughout the entire range of motion) to power (heavy loads moved quickly).  In doing so, our athletes tend to be some of the most well prepared individuals on their field of play.

However, some of the athletes we work with in the off-season come back to us post-season having experienced enough strength loss to make a difference.  So what do we do about this?  Like most things we do at Pro-Activity, we look for research and evidence to determine the very best methods of training, and subscribe to the findings indicated - in this case 1-2 total body strength training sessions per week, focused on multi-joint movements, with higher resistance (70-90% of 1 rep max) levels and low repetitions (6-10).  Since this description can be a little confusing, we figured we'd provide a summary of the research and a sample in-season workout for you in hopes you (or your athletes) can benefit:

In studies conducted at Lilehammer University College:

• Two groups of professional soccer players who completed the same pre-season conditioning program, the group that participated in strength training one time per week maintained pre-season strength gains and improved speed, while the group only participating only one time every other week experienced decreased leg strength and sprint speed. http://www.ncbi.nlm.nih.gov/pubmed/21873897

• Well trained cyclists who supplemented their traditional endurance training schedule and participated in one heavy strength training session while in competitive season improved upon gains realized in thigh muscle size and power output, while those only participating in traditional endurance training did not. http://www.ncbi.nlm.nih.gov/pubmed/20799042

• In a study conducted with 21 teenage male baseball players (approx. age 12-15) at the University of Hawaii and published in the Journal of Strength & Conditioning Research, it was found that by incorporating 1-2 strength training sessions into the normal week of “in-season” training, and having athletes perform exercises for one set of 10 repetitions at 50% of 1 rep max (warm-up) and then two sets of 10 repetitions at 75% of 1 rep max, athletes were able to maintain near 100% of pre-season strength, while those that did not participate maintained (on average) only 84% of strength gained. http://performancetrainingsystems.net/Resources/Training%20Frequency%20on%20Strength%20Maintenance%20in%20Pubescent%20Baseball.pdf

HERE'S THE SAMPLE WORKOUT - ENJOY!

Cardio Warm-up

• 5-10 minutes

Dynamic Warm-up

• Jogging High Knees, Jogging Butt Kicks, Karaoke, Walking Toe Touch x 20 yards each

Exercises (Reps, Resistance Level) - Complete each circuit three times

• Barbell Squates (6 reps, 75-80% 1RM)
• Pull-Ups (6-10 reps)
• Dumbbell Lunge to Curl to Press (6 reps, 75-80% 1RM)
• Dumbbell Bench Press (6 reps, 75-80%)

General Stretching of Large Muscle Groups (Legs, Back, Chest, Shoulders, Bicep, Tricep)

Written by Eric Eisenhart, CPT, PES.  Eric is a Partner and Director of Health & Fitness services with Pro-Activity.

FUEL: September 2012

Energy Drinks.....giving you more than just energy

You’ve seen them out there - on convenience store counters, gas station kiosks, even the grocery store checkout line...energy drinks, “supplements” and shots are everywhere.  Marketed as safe for use, some with caffeine, some without, some loaded with B-vitamins, others with herbal supplements, they all tout they’ll increase energy levels safely and without side effects.  

Energy drinks have been on the market for 20 years, with the past few years seeing a huge increase in sales and marketing.  Many products are specifically targeted to children and young adults and even those involved in athletic endeavours.  Unfortunately, some research shows that using these products before or during intense exercise can actually harm an athlete by preventing absorption of fluid which results in dehydration.

SIDE EFFECTS? Yes.
Multiple studies have found that all energy “supplements” studied had side effects ranging from heart palpitations and increased blood pressure (common with stimulants) all the way to seizures, cardiac arrest and death.  Particularly susceptible are those who take medication daily, have chronic illness (heart conditions) and/or behavioral disorders such as attention deficit hyperactivity disorder; and for people with diabetes, a rapidly growing segment of the population, the very high sugar content often found in these drinks is particularly troubling.  

STIMULANTS? Yes.
Many of these products contain caffeine in varying amounts, but there are usually other additives including Guarana, Yohimbine and Theobromine.  While these are naturally occurring chemicals, overexposure can lead to a host of side effects including difficulty urinating, vomiting, abdominal cramps, spasms, heart arrhythmias, rapid heart rate, high blood pressure, sleeplessness, tremors, restlessness and anxiety.  These substances are not regulated by the FDA, so long term or in-depth studies have not been performed and therefore long term effects are unknown.  

The gist?  If you are a young, healthy adult, the likelihood of these products causing harm if used as directed seems slim, but unfortunately the further away you get from young, or healthy or adult, the more caution required.  Most experts agree that getting enough sleep (6-10 hours) every night, avoiding caffeine products after the morning hours and taking frequent movement breaks to get energized is the better long term option!

Written by Lindsay Eisenhart, a self-proclaimed Nutrition Geek.  You can find Lindsay balancing life as a mom of 3, manager of Pro-Activity's Fuel Good Cafe, and training for her third marathon (NYC '12)! 

RECOVER: September 2012

Concussions of the Young Athlete

The whistle blows and the game begins.  Welcome to fall and fall sports!  If this time of year brings images of standing on the sidelines watching your football player, cheerleader or soccer player back in action, you are not alone.  And, while those thoughts of great plays and brisk fall days should be forefront in your mind, we should not lose sight of the very real potential for significant injury in our young players.

Concussion has gotten a great deal of press in the past few years.  Neuroscientists and physicians are producing research and guidelines that prevent potential catastrophic injuries through attention to what might seem like a minor “bell ringer”.  States, medical societies and professional organizations including the American Physical Therapy Association are working hard to address this area of athlete safety.  Although there is still work to be done, one thing is certain, a concussion is a brain injury and even in the absence of bleeding or other obvious trauma, this type of "closed head injury" can be incredibly serious, possibly even just masking the severity of the injury.

The Centers for Disease Control and Prevention estimates that nearly 3.8 million sports related concussions occur annually.  In the state of New Jersey, legislation reads, “any student who participates in an interscholastic sports program and who sustains or is suspected of having sustained a concussion or other head injury while engaged in a sports competition or practice shall be immediately removed from the sports competition or practice. A student-athlete who is removed from competition or practice shall not participate in further sports activity until he/she is evaluated by a physician or other licensed healthcare provider trained in the evaluation and management of concussions, and receives written clearance from a physician trained in the evaluation and management of concussions to return to competition or practice.”

According to the CDC, here are some signs and symptoms to look out for:

SIGNS OBSERVED BY COACHING STAFF OR PARENT:
• Appears dazed or stunned  
• Is confused about assignment or position  
• Forgets sports plays  
• Is unsure of game, score, or opponent  
• Moves clumsily   
• Answers questions slowly 
• Loses consciousness (even briefly)  or groggy 
• Shows behavior or personality changes  
• Can’t recall events prior to hit or fall  
• Can’t recall events after hit or fall 

SYMPTOMS REPORTED BY ATHLETE:

• Headache or “pressure” in head 
• Nausea or vomiting 
• Balance problems or dizziness 
• Double or blurry vision 
• Sensitivity to light 
• Sensitivity to noise 
• Feeling sluggish, hazy, foggy, 
• Concentration or memory problems 
• Confusion 
• Does not “feel right” 
Adapted from Lovell et al. 2004

If you think your athlete has sustained a concussion......

• DON'T assess it yourself,
• Take him/her out of play,
• Seek the advice of a health care professional.

Pro-Activity Physical Therapists have worked closely with area doctors to return our injured players to the field in a safe and efficient manner and are closely monitoring this area of our practice as more and more cases surface.  

Exertion testing after concussion is one way to verify that the athlete is able to handle the rigors of physical activity at the level of their sport prior to making their full return.  If your athlete sustains a concussion, we urge you to take all necessary precautions.  Then, call us to help get them back to their sport as quickly and as safely as possible.

Have a great fall-season, we're looking forward to hearing and reading about your latest successes!

Written by Amy Weller, PT, DPT, GCS.  Amy is a Partner and Director of Clinical services with Pro-Activity.  

ENDURE: September 2012

Gear Review: Back to School Ergonomics

Pencil wielding, backpack toting, lunchbox carrying children everywhere have headed back to school this month giving us the perfect opportunity to provide you all with a few tips on the proper ergonomics associated with academic work areas and equipment.  Rather than reviewing specific items or brands this month, we decided a more general review of some important concepts related to student gear as well as work practices which can be applied from the boardroom to the home office could be valuable as the fall routines start up again.  We hope you'll use these tips to help keep yourself and your children pain and injury free.

BACKPACKS
Kids have been toting backpacks for years, but with the emergence of back pain, even in young children, an emphasis has been placed on ensuring proper ergonomics. The days of the super cool (but not super spine-friendly) single strap backpack are hopefully numbered and with any luck the "induced scoliosis" (see picture) will soon be a thing of the past.

A couple of considerations:

 

1. Two Straps are Better Than One - Avoid carrying the pack over just one shoulder and replace professional bags carried over one shoulder with something like one of these BUSINESS BACKPACKS
• Professionals still not buying the backpack look?  Consider a rolling bag if you travel long distances by foot
2. Lighten Your Load - Overpacking is a common mistake made by students and professionals alike.  A pack should not weigh more more than 25 lbs. no matter how big you are. For children 60 lbs. or less shouldn’t be carrying more than 5 lbs.  A good rule of thumb is no more than 10% of your body weight.
3. Keep it Snug - Many packs have adjustments preventing the load from sagging too far down or too far away from the body.  Make sure the load stays snug to the body by properly adjusting shoulder straps and utilizing chest and waist straps.
4. Waist Strap - Speaking of straps, a particularly beneficial strap is the waist strap as it helps secure the load to the hips and allows the hips to carry more of the weight as opposed to the shoulders and back. Talk to any seasoned day-hiker or backpacker and they'll tell you that the majority of the weight is carried on the hips and the shoulder straps just keep it in place......this is very hard to achieve if the pack is sagging.
5. Wider Shoulder Straps are Better - finding a backpack with wide comfortable shoulder straps helps distribute the load across the deltoid (shoulder) muscle and can prevent localized pain and cutting off circulation to the arms
6. Find the Right Fit - Unless you’re in the market for a hiking pack, make sure the backpack does not exceed the size of the back

Examples:

• IVAR - one of the only companies advertising an ergonomic pack, it has all of the options listed above.  Although we haven’t seen the backpack in person, the shelving system in the pack keeps the load evenly distributed and close to the body
• AirPacks - Another pack advertised as ergonomic, this backpack provides an air filled lumbar support pad to better distribute the load of the pack across the hips and pelvis

Although, we aren’t officially recommending either of the two packs above, they are examples of some of the backpacks available.  As long as the backpack meets the 6 criteria above, you should be set going with a more affordable option in most cases.

DESK
Whether at a home, office, or school, the workstation you’re sitting at can play a large role in staying free from pain and enduring the long focused hours required to be most effective in your role.  Although there’s often no choice in the matter when it comes to school desk setups, here are just a couple tips to ensure you’re in the right position:

1. Shoulder Height - Height should allow arms to rest comfortably without having to slouch forward (if too low) or shrug shoulders (if too high).  Both positions strain the back and neck, and can be corrected using a keyboard tray to adjust height
2. Clutter Free - There should be plenty of space under the desk for legs to move freely
3. Square Up - You should not be twisted at all while sitting at a workstation.  Prolonged exposure to twisting one way or the other can lead to a host of dysfunction.
4. Easy Reach - Setup items on desk so that you are not bending, reaching, or twisting excessively or too frequently.  Phones, calculators, copiers, etc. should be placed within easy reaching distance if used frequently
5. Seat Height - Chair height should be set so that feet are flat on floor (or footrest) with hips at or slightly above knee height and feet extended slightly farther out than knees.  
6. Seat Back - The back of the chair should be supportive of the lower back, should be upright (not reclined more than slightly), and allow for a comfortable seated position.  Often we don’t use the seat back properly as we lean forward into our work...try to get into the habit of sitting back into the chair and allowing the chair to hold the weight of your body (this way your back doesn't have to).
7. MOST IMPORTANTLY - Get up and move around every once and awhile - even the best chair and desk setup can cause problems if you don’t take some breaks and get up. There is almost too much research to list that speaks to the very troubling health effects of prolonged sitting.

COMPUTERS
As our world becomes more and more dependant on computers, problems have bubbled to the surface regarding their use.  Here are a few tips on using them safely.

1. Monitor - Setup so that the top of the monitor is at or slightly below eye level and an arm’s length away to prevent neck strain
2. Keyboard and mouse - The major thing to avoid here is any hard/sharp surface or edge you may be resting your arm or wrist on.  If you’ve got that covered, also minimize bending the wrist in any direction (up/down and side to side), and finally, consider if using a wrist rest for the mouse and keyboard is really of benefit.  Although some are filled with soft gel, they often encourage the user to rest their wrist down onto the pad for extended periods of time, and this pressure can lead to problems.  If you like the feel of it or would have a hard time NOT using a wrist rest, we recommend using it only for breaks, avoiding the contact pressure of prolonged use.
3. Laptops - Laptops are tricky because the mouse, keyboard, and monitor are all one fixed unit.  
• If you spend much of your time using a laptop, consider creating a docking station for where you can plug in an external monitor, mouse and keyboard.  While working at a table or sitting on a couch or chair, the tendency is to slouch forward to both use the keyboard and see the screen simultaneously...talk about a neck ache.  
• Although we're not huge fans of work invading relaxation or (even worse) sleep, using the laptop while laying on a couch or bed can often achieve a fairly good body position.  Prop yourself up with support under your head and back, and place a pillow under your knees to support your legs.  Place the laptop resting in your lap or use a specifically designed lap tray created to prop the computer at an angle while on your lap
• AVOID laying on your stomach while using the laptop for prolonged periods. This "extended" position, can have very positive effects and is often used in therapy for back issues, however the time there is very short (seconds not minutes).

Of course, there's more to consider, but these are some of the most pressing (and frequent) problems and although these alone won't eliminate all the risks, practicing proper personal ergonomics as part of an overall strategy combined with exercise and stretching, proper nutrition, sufficient rest, and a fulfilled community life to stay healthy and injury free is an effective choice.

Written By:
Nick Pfaff - Pro-Activity Personal Trainer & Corporate Prevention Specialist
Amateur Ultra-marathon Trail Runner

CONNECT: September 2012

Signs, Signs, Everywhere There’s Signs...

If you’ve been around our facility lately, or simply driven by, you may have noticed our most recent addition to the exterior decor (pictured right), but if you’re like some that have strolled in lately....you may be asking “What’s this whole BaseCamp31 idea all about?  Do you sell camping gear?"   Well....not really...but it's a fair question I guess.  Let me shed a little more light in hopes that our vision might become more clear.

While Pro-Activity & Fuel Good Cafe (the for profit sides of our business) exist within the building we've branded “BaseCamp31”, the vision for this facility has been about helping the people in our community, whether current clients or not, old or young, local or remote, to go further and achieve more on their own personal journey.......and the more we talked about it, the more we liked the image of climbing a mountain and reaching a summit, it just made sense.  Although not climbers per se, most people understand that reaching "BaseCamp" on a challenging climb is an achievement all itself and yet, like we hoped our version would represent, reaching "BaseCamp" is only the beginning of the really challenging part of the journey.....exactly the kind of imagery we were after.  

So to answer the question directly, No, we don't sell hiking or climbing gear. Rather, we are working hard to create a BaseCamp "environment" - a place where anyone can find the provisions for their journey, a place to get support and connect with others, to share insight and experience, and gain valuable resources for the journey ahead.  Our belief is simple: when the whole community has access to ALL of the human elements (MOVE, FUEL, RECOVER, ENDURE), and a place to CONNECT, along with others traveling a similar path, reaching the summit (i.e. the "achievement" however you personally define it) is not just a dream or what-if scenario, but a very real expectation.  

HOW DOES IT ALL FIT TOGETHER?
BaseCamp31 (formerly IHENJ, INC) is an independent 501c(3) tax-exempt, non-profit corporation with a mission to foster a healthy community through shared experiences of like-minded individuals. Although supported in large part by charitable donations made by Pro-Activity Associates, LLC and with many parallel components of its mission, BaseCamp31 is not legally bound to Pro-Activity in any way, they are separate companies. We are super-excited that in 2013 we will be able to devote greater time and resources than we ever have to growing this portion of the community model.  

We'll have some information on new member enrollment in late 2012, but until then, as you've certainly come to expect by now, we'll continue to develop and evolve the concept. Your involvement as a member in that effort is KEY. Consider getting involved in some of the current BaseCamp 31 initiatives, drag some friends along and let us know of other areas you’d like to see:

• BaseCamp 31 Food Club - bringing the freshest locally grown produce, dairy, and meat, and raising funds for the under-served in the process.

• Community Service / Scholarship - each year members of the BC31 community donate their time and energy at various events that share the ideals of our mission, in exchange for financial donations to BC31.  These donations are then turned over as scholarship for graduates of local high schools.  Click on the link if interested in our next volunteering opportunity, or to get involved with this committee.

• Endurance Sporting Events - what started as a handful of existing clients and staff sponsored by Pro-Activity, has grown into a small community of endurance enthusiasts.  From beginner to advanced, it's not about how fast or how far, but instead about getting to one finish line, working toward others and the relationships you make along the way.