NFHS Voice: Emphasis on Education
January 20, 2020
By Karissa Niehoff
NFHS Executive Director
Sometimes, numbers or statistics in sports can be misleading or perhaps even meaningless. Often, they simply do not tell the whole story.
Such was not the case, however, with the massive number of 10,000,000 announced last week by the NFHS. As in 10 million online education courses that have been taken by high school coaches, administrators, officials, students, parents, performing arts educators and others since the inception of the NFHS Learning Center in 2007.
When we talk about the difference between education-based sports within our nation’s high schools versus out-of-school club sports, this says it all. And the quest for more continues to rise each year.
After starting with 15,000 courses in 2007, more and more people have utilized the Learning Center (www.NFHSLearn.com) on computers, tablets and smartphones. The number of courses jumped to 200,000 by 2010 and 1,071,000 by 2015 and almost two million (1,975,000) last year.
While there are now more than 70 courses available through the NFHS Learning Center, including more than 35 that are offered at no cost, the runaway success story has been the free Concussion in Sports course that was launched in 2010 and updated in 2018.
With more than five million Concussion in Sports courses delivered in almost 10 years, the NFHS has been the leader in concussion recognition and management. This course teaches how to recognize a suspected concussion. It provides protocols to manage a suspected concussion. It provides steps to help players return to play safely after a concussion.
As a result of educational initiatives such as the Concussion in Sports course, and NFHS playing rules in all high school sports that contain guidelines for management of an athlete who exhibits signs and symptoms of a concussion, to the creation of concussion laws in every state, there are positive trends in concussion rates.
And that leads to some more meaningful numbers.
Data from the National High School Sports-Related Injury Surveillance Study released late last year indicated that concussion rates during football practices dropped from 5.47 to 4.44 concussions per 10,000 athletic exposures between the 2013-14 and 2017-18 seasons. Repeat concussion rates across all sports declined from 0.47 to 0.28 per 10,000 exposures during the same time period.
The annual increase in the number of individuals taking education courses on the Learning Center, which also includes the popular free courses Heat Illness Prevention and Sudden Cardiac Arrest, indicates – at least in part – the insatiable desire on the part of parents to determine the actual risk of playing contact sports.
And more and more when it comes to football – this country’s most popular contact sport – we believe the inherent risk has never been lower.
From the youth level where USA Football has created the Football Development Model to reduce contact and teach fundamentals in a progressive manner, to the educational initiatives of the NFHS to reduce injury risk in high school sports, the focus on player safety has never been higher.
And one more important number. We believe this continual rise in the number of people taking online education courses will have an additional benefit – a growing number of high school students competing in education-based sports and activity programs.
Dr. Karissa L. Niehoff is in her second year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.
Add Rest Days to Your Workout Routine
June 2, 2020
Henry Ford Health System
Whether you're new to exercise or a seasoned enthusiast, it's tempting to adopt an all-go, no-quit attitude. This is especially common when you're are trying to achieve a fitness goal. Maybe you want to run a 5K, or maybe you have 10 pounds you want to shed before going on vacation.
"Whatever the driver, it's important to remember that scheduling time for rest and rejuvenation is a critical component of any workout regimen," says James Moeller, M.D., a sports medicine specialist at Henry Ford Health System.
Building in Rest Days
From high-intensity interval training (HIIT) and spin to barre and Zumba, popular workouts increasingly push exercisers to go faster, longer, stronger. This prolonged physical stress can lead to overuse injuries, such as stress fractures, muscle strains and joint pain. Excessive exercise can also lead to hormonal changes, disrupted sleep patterns, decreased immunity and mood swings.
“Working out, especially resistance training, breaks tissues down, causing microscopic damage,” Dr. Moeller says. "Rest days allow your muscles time to rebuild."
So how much rest do you really need? There isn't a one-size-fits-all prescription. Factors like your age, fitness level, the intensity of your workout and the amount of training you do weekly will impact the amount of recovery time you need. But there are some basic guidelines for rest days:
1. Go easy: Rest is a relative term. "It's not just sitting on the couch with an iced tea," says Dr. Moeller. "You may still be exercising on 'rest' days, but at a lower intensity." Maybe you go for a brisk walk or ride your bike to work. Take a yoga class or do some dynamic stretching. The key is to make sure you're not overworking the same body parts.
2. Get sufficient sleep: Sleep is a key component of muscle repair and rebuilding. During sleep, your body’s production of growth hormone increases. Not getting quality shuteye thwarts your body's production of growth hormone and can impact your performance.
3. Give overtaxed muscles a break: You don't need to skip the gym on specific days each week, but you do need to rotate which body parts you're working. The general rule is to give muscles 48 hours to recover after a workout. So it's a good idea to take two to three days off before working the same muscle groups again.
4. Stay hydrated: Make sure to restore lost fluids before, during and after a workout. Dehydration can lead to overheating, headaches and muscle fatigue, among other ailments. You don’t need a sports drink; water is best. "Sports drinks aren't required unless you're getting into very high intensity activity, or exercising for more than one hour at a time," Dr. Moeller says.
5. Pay attention to your body: A lot of people try to work out through pain and fatigue. If there's a heaviness to your movements, or if you feel like your muscles are not responding appropriately to the stress you're providing, take a time out. "It's really about learning to read your body's signals," says Dr. Moeller.
Health authorities and news headlines widely publicize the health benefits of exercise — and the consequences of inactivity. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity exercise per week, plus strength training two or three days per week. Less discussed are the negative effects of not allowing your body sufficient time to rest.
Getting sufficient rest between workouts is just as important as participating in regular exercise. "Both are part of the total process required to build strength, endurance and muscle mass," Dr. Moeller says.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.