Surrattsville High School 6101 Garden Drive Clinton, MS 20735
Transcription
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 ][email protected] 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 [email protected] 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 Student: Grade (Last) (First) (Parent/ Guardian) Last Name Phone: First Name Email: 13 1 have never set up my Family Portal account IZl I forgot, my Family Portal username 13 I forgot my.Family Portal password 13 When I log in, I don’t see all my children listed 13 I need assistance with using the Family Portal 13Other: For Office Use O~31y Received: Completed: 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