Healthy Officiating

1
Healthy Officiating

• Maintaining good health
• Avoiding Injuries

2
Introduction

• The purpose the of the discussion is to show you
  ways to prolong your officiating career
  physically.
• My names is Jim Theriault
• Chiropractic Physician

3
Topics of Discussion

• Conditioning
• Components of Strength
• Cardiovascular
• Stretching
• Strength Training
• Eating Properly
• Hydration
• Common Injuries
• Questions and answers

4
Conditioning

• The three main exercises for improving your
  stamina and energy
• Walking
• Biking
• Swimming

5
Walking

• Most underrated form of exercise
• 30 minutes 3 to 4 times a week increases
  metabolism up to 30
• Number one exercise for basketball pre-season
• Increased conditioning with more time and
  distance.
• Add 40 sit-ups for strong anterior support

6
Walking Mechanics

• Start with the right posture
• 5 degree forward lean
• Pulling vs. pushing
• Check your shoe wear
• Relax you arms
• Increase your stride

7
Biking

• Add 30 minutes every other day
• 15 degree angle at the knee
• Add 40 sit-ups for strong anterior support

8
Swimming

• High cardiovascular activity
• Non-weight bearing
• Use snorkel and mask
• Floatation device OK
• Work on form
• Add 40 sit-ups for strong anterior support.

9
Components of Strength

• Cardio vascular
• Stretching
• Strength training
• Eating properly

10
Cardiovascular

• Foundation of all Strength is the heart
• Heart goes forward
• Maintains muscle bulk and burns fat
• Maintains shape

11
Target Heart Rates

• 220-age times .75
• 220-age times .65
• 220-age times .50
• Last example will save carbohydrates, burn fat.
  Slow and steady builds the muscle the best.
• Example
• 220-55 times .75123
• 220-55 times .65107ing
• 220-55 times .5082

12
Stretching

• Stretching is absolutely important
• Static vs. ballistic stretching
• Nagging injuries are due to tightness
• Most injuries are due to over use and flexibility
  related issues.

13
Strength training

• Strength training is common in all sports
  disciplines, rehabilitation or weight training.
• Weight training is gravity and resistance.
  Fitness is accumulative so be consistent.
• When 3 sets of 15 reps are reached increase
  weight 5 to 10.
• Work legs, back and chest on separate days to
  avoid soreness.
• Add 40 sit-ups for strong anterior support

14
Eating Properly

• 1.15 grams of protein for every pound of lean
  body fat
• 15 of lean body fat is ideal
• Refine sugars turn protein into fats if you are
  over saturated.

15
Guidelines for eating

• Salads, vegetables and grains.
• 1st meal of the day needs to be the biggest.
• Eat more after workouts.
• Do not eat 2 hours before bed.
• Too much protein will store fat.
• Eating right for 3-4 days shuts off the fat
  storing hormones.

16
Hydration

• 75 of all Americans are dehydrated
• One glass of water shuts down hunger pains.
• Lack of water is the number one trigger of
  daytime fatigue
• 8-10 glasses of water a day significantly ease
  back and joint pains

17
Are You Drinking enough water?

• Guidelines to follow
• Drink a minimum of half your body weight in
  ounces per day.
• Drink before you get thirsty.
• Drink water at room temperature or slightly
  chilled.
• Drink spring water as opposed to distilled.
• Drink so your urine runs clear.
• Sports drinks ok during competition

18
Common injuries

• Achilles tendonitis
• Back pain
• Patella Tendonitis

19
Questions and answers