NFHS Voice: Respect Everyone
November 4, 2019
By Karissa Niehoff
NFHS Executive Director
Case studies have revealed that kids want to participate in high school sports because they are fun. Being a part of a team gives them an identity, a sense of self-worth and, in some cases, a reason for engaging in academics. They are included, accepted and feel like a valued member of a community.
This describes the ideal and the goal of high school sports. Fortunately, that atmosphere exists at a majority of the 19,500-plus high schools within the NFHS family. And since it is the desire of high school leadership throughout the country that these ideals continue, we are concerned about the growing decline in respect, integrity and unacceptable behavior in and around high school sports.
Racism is one of our greatest concerns nationwide. We have heard of students posting videos to social media with racist comments. We read about racial comments by team members of nearly all-white schools to opposing players from schools composed of nearly all minority students. There have been cases of white players disrespecting Native American players on the opposing team by addressing them in an unacceptable manner.
This type of behavior could be a reflection of events occurring in our society, or due to lack of a respectful environment at home. Regardless, they are not defensible reasons for the occurrence of these horrible acts within education-based high school sports and activities.
High school sports and activities exist to lift people up, not demean or tear people down. National politics or lack of role modeling by adults at home aside, coaches, administrators and other leaders in high schools nationwide must direct programs with respect, acceptance and dignity and demand the same from the school participants.
More than 50 years ago, Special Olympics began a global movement to break down barriers and end discrimination against people with intellectual disabilities. Since then, lives have been changed for the better all around the world. Many schools have implemented Unified programs in sports, performing arts and even physical education.
We must do the same for everyone. All student-athletes – regardless of race, religion, political views or gender identity – should be treated equally. As baseball Hall of Famer Jackie Robinson said, “I’m not concerned with your liking or disliking me. ... All I ask is that you respect me as a human being.”
As schools hire individuals to fill coaching positions, character must be the top prerequisite for the job. They must be guided by honesty, integrity and ethics, and they must be positive role models for students. And this is certainly not a new idea.
H. V. Porter, the first full-time executive director of the NFHS, had the following to say in 1950: “The amount of success (in improving sportsmanship) is largely dependent on the degree to which attention is constantly given to the matter by the school staff.”
We certainly agree with Mr. Porter but also believe that everyone must pay attention.
The NFHS has several free online education courses through the Learning Center (www.NFHSLearn.com) that can assist in establishing a program that teaches and models respect for self and respect for others. We suggest that “Teaching and Modeling Behavior,” “Sportsmanship” and “Bullying, Hazing and Inappropriate Behaviors” be required courses for everyone working with student-athletes.
High schools must establish a culture that values the worth of every single person – both players on the school’s team and players on the opposing team. There must be a no-tolerance policy regarding behavior that shows disrespect for another individual.
Kids today are looking for a community, and high school sports and activities must be that community that is fun, respectful and supportive of everyone.
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.