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 .75=123 220-55 times .65=107ing 220-55 times .50=82
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. 1^st 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