Athlete

Key Takeaways: 1. Lactate is a valuable energy source and you can train your body to better transport, reuse, and buffer it effectively. 2. A strong aerobic system, lactate tolerance training, active recovery, cool down, proper fuel & hydration, and sleep are all important components to optimize efficient lactate use.

Key Takeaways: 1. Quads are 4 muscles on the front of the thigh that extend the knee and flex the hip. 2. If quads are weak it often leans to anterior knee pain. 3. If quads are over-dominant it places athletes at risk of ACL injuries.

Key Takeaways 1. Triceps extend the elbow, which is essential for throwing, hitting, and pulling (swimming freestyle & butterfly) sports skills. 2. Triceps exercises include close-grip push ups, dips, and theraband triceps press downs.

Key Takeaways: 1. Muscles are made of muscle fibers containing myofibrils. Myofibrils have actin and myosin which contract the muscles. 2. ATP powers the muscles and is only stored in small amounts, which is why rest between sets, plays, or sprints is important. 3. Muscle strength and growth is seen after 4-6 weeks, when increasing intensity is indicated. 4. A muscle strain is when muscle fibers are stretched or torn too much. Strains get better with R.I.C.E.

Key Takeaways 1. Listen to your body before it forces you to. 2. More isn’t always better — smarter is better. 3. Recovery is training.

Key Takeaways: 1. Baseball has high repetition and asymmetrical movement patterns that place young athletes at risk for overuse injuries. 2. When a child throws repeatedly the muscles pull on bones that are still developing, the joints absorb high rotational and valgus forces, and growth plates experience stress they are not designed to handle. 3. Common injuries include: little league elbow, growth plate widening, tendon & ligament strains, labral injuries, loss o

Key Takeaways: 1. The IT band is a thick band of connective tissue that helps stabilize the hip and knee, assists with side-to-side control during running, cutting, and jumping, and works with the glute max and TFL. 2. The IT band cannot be stretched. Pain develops with excessive tension or compression due to muscle imbalances, faulty movement patterns, and restricted flexibility. 3. The cure lies in balancing muscle strength, restoring flexibility, and correcting

Key Takeaways 1. The "core" includes deep and surface muscles of the abdomen, back, hips, and pelvis. 2. Core muscles work together to stabilize the spine and pelvis, allowing the arms and legs to move efficiently and safely. 3. Many common sports injuries are linked to poor core stability including low back pain, knee pain, non-traumatic ACL tears, ankle sprains, and shoulder injuries.

Key Takeaways 1. DOMS is Delayed Onset Muscle Soreness that occurs 12-48 hours after exercise. 2. DOMS is normal and can last 2-3 days. If it's longer, your workout was probably too intense. 3. You can lessen the feeling of DOMS with warm ups and cool downs, stretching, drinking water, good sleep, and doing light activity (walking, easy biking) between workouts.

Key Takeaways: 1. Stretch Triceps, Biceps/Pecs, and Lats after doing arm workouts.  2. Hold stretches for 30-60 second each. 3. Read more to avoid common mistakes in positioning to maximize your stretch.

Key Takeaways: 1. Stretch Quadriceps, Calves, and Hamstrings after doing leg workouts.  2. Hold stretches for 30-60 second each. 3. Read more to avoid common mistakes in positioning to maximize your stretch.

Key Takeaways: 1. Stretching helps improve recovery, prevent injury, and increase flexibility to enhance sport performance. 2. Stretching immediately after exercise is ideal as the muscles are warm and more easily lengthened. 3. Stretch for 5-8 minutes total after your workout. Pick 3-5 stretches and hold for 30-60 seconds for each side.