NFHS Voice: We Must Act on Vaping
September 13, 2019
By Karissa Niehoff
NFHS Executive Director
The issue of vaping has reached a crisis stage across the United States, and leaders in our nation’s schools must take immediate steps to stop the use of these electronic cigarette products by our nation’s youth – particularly the more than 12 million participants in high school athletics and performing arts programs.
On Tuesday, CBS News reported that Kansas health officials confirmed the first death in that state linked to vaping. The CBS News release stated that last week, officials in Indiana, California and Minnesota reported deaths in their states linked to vaping. Previous deaths had been reported in Illinois and Oregon.
Also this week, The Associated Press reported that public health officials confirmed two people in Idaho had developed a serious lung disease linked to vaping. The outbreak of vaping-related lung disease has sickened about 450 people in at least 33 states, according to the Centers for Disease Control and Prevention (CDC), causing the CDC to urge people to consider stopping vaping as the number of cases of severe lung illnesses continues to rise.
In February 2019, the CDC reported a 78-percent increase in high school students vaping from 2017 to 2018. Youth e-cigarette use has been called an epidemic by major public health officials.
Students in our nation’s schools have been sold a false bill of goods that vaping is a safe alternative to cigarette smoking – particularly by industry giant JUUL, which held a 76-percent share of the e-cigarette market at the end of 2018 and has wooed the youth market with its products that contain flavors such as cotton candy, chocolate, gummy bear, strawberry and many others.
While the U.S. Food and Drug Administration (FDA) is giving e-cigarette companies until sometime next year to demonstrate that their products can help people stop smoking cigarettes, leaders in our nation’s school activities programs must do everything possible to stop the use of these products by our nation’s youth now – not in 2020.
One educational tool that schools can use immediately is the online course “Understanding Vaping and E-Cigarettes” created by the NFHS with support from the Office of the U.S. Surgeon General. The free course is available on the NFHS Learning Center at www.NFHSLearn.com.
Several articles related to vaping will appear in the September issue of High School Today, which will be posted on the NFHS website.
Dr. Karissa L. Niehoff is beginning 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.
Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
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.