Know when heat and humidity put you at risk. Print your copy of this Heat/Hydration index chart (.pdf) and use it to determine when to adjust your routine.
Temperature is a measure of the heat of a substance. When the forecaster tells you how warm or cold it is going to be outside, he or she is generally referring to the temperature of the air close to the surface of the Earth. But temperature alone will not tell you how cold you'll feel when you get outside-especially if there is a wind blowing.
The Throwers Ten Program is designed to exercise the major muscles necessary for throwing. The program’s goal is to be an organized and concise exercise program. In addition, all exercises included are specific to the thrower and are designed to improve strength, power and endurance of the shoulder complex musculature.
INITIAL EVALUATION: Prior to any student participating in Practices, Inter-School Practices, Scrimmages, and/or Contests, at any PIAA member school in the student's first sport in a school year, the student is required to (1) complete a Comprehensive Initial Pre-Participation Physical Evaluation (CIPPE); and (2) have the appropriate person(s) complete the first four Sections of the CIPPE Form. Upon completion of Sections 1, 2, and 3 by the parent/guardian, and Section 4 by an Authorized Medical Examiner, those Sections must be turned in to the Principal, or the Principal’s designee, of the student's school for retention by the school. The CIPPE shall be performed no earlier than June 1st and shall be effective, regardless of when performed during a school year, until the next May 31.
Understand how much fluid you need each day and how to properly replace fluids lost during exercise by printing this Water Needs document (pdf).
Recognize the symptoms of heat related illness and learn how to stay healthy in the heat by printing this Heat Illness Warning (pdf).
Proper nutrition is essential to being at the top of your game. Print this Sports Nutrition document (pdf) to learn more about how to properly fuel up for your next big event.
Geisinger’s ImPACT Certified concussion experts created Concussions: Myths and Facts (.pdf) to explain some common truths and misconceptions about concussions, proper care and returning to play.
The Physician and Sports Medicine -- "Diagnosis and Management of Knee Dislocations"
Sports Medicine and Arthroscopy Review -- "Double Bundle Posterior Cruciate Ligament Reconstruction: Surgical Technique and Results"
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