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231-352-9661
Email
Us
102 Airport Rd
Frankfort, MI
49635
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We
believe children should develop positive attitudes about health and fitness at an
early age. Our club is equipped with mats, balls, beams, climbing apparatus,
and many more items to offer a wide variety of classes for children. We are
continually striving to find qualified instructors eager to use our facility to offer
classes.
Kidz Gym
Resumes Tuesday & Thursdays 4-6 PM starting April
8th. Your child(ren) can drop in anytime for 1 hour during 4-6 PM. Call for prices
352-9661. Non-Members = $6. Enjoy your own workout while your children enjoy theirs!
For kids ages 5-12.
This is designed as a "drop in" program
that allows parents to work out while their children play in a supervised environment.
Our certified fitness professionals have designed a program with "tons"
of creative and dynamic fitness and nutrition activities to make working out a family
affair!
Activities: Basketball, Volleyball, Walley Ball, Obstacle Courses, Scavenger
Hunts.
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Summer Kids
& Exercise
March 2005
Children's physical responses to exercise are similar
to adults. Physical responses being, increased activity = increased heart rate, blood
pressure and respiratory rate. However, there are age and maturity differences with
kids and their response to the combination of warm temperatures and exercise/activity.
With activity/exercise heat is produced. It is necessary for the body to get rid
of excess heat to keep core temperatures at safe levels for internal organs and the
brain.
This happens when perspiration—water is brought to the skin surface by convection,
for evaporation. This evaporation serves as a cooling mechanism. It is the ONLY method
the body has when the ambient temperature exceeds skin temperature. Higher humidity
levels adversely affect the rate of evaporation.
Why is a child's ability to dissipate heat different than adults?
- Heat production with walking and running is greater
than adults. The smaller the child the greater the heat production. For example,
an 8 year old may have a 25-30% excess heat production.
- Kids have a lower rate of sweat production even though
they have a higher number of sweat glands per unit of skin area. The transition to
adult production rate happens in early puberty.
- Adults can experience heat difficulties related to
fitness levels. That does not seem to be the case with children. Very fit trained
athletes have the same mechanisms as sedentary kids.
- 4Children acclimate slower than adults. When it gets
warm they needs more time to get used to it.
- Kids (adults as well) do not drink enough. Since children
produce more heat, sweat less and less surface area than adults, hypo-hydration to
dehydration happens more quickly and has more profound affects than adults.
- Children need to drink frequently; every 20 minutes
is a good time frame.
- Children need to drink past thirst.
- Use fluids that encourage thirst.
- Dilute beverages may be better for children to maintain
electrolyte balance. Children have a lower sodium concentration in perspiration than
adults. Using dilute beverages needs to be studied more for a final conclusion.
Extra pounds can be an advantage in cold temperatures
but they are a definite disadvantage when it's warm because:
- Heart rate and core temperature rise more rapidly
in heavier children.
- Fat cells have a lower specific heat so it takes less
heat to warm a fat cell than other cells.
- Fat has a lower water content than other tissues so
it is harder to dissipate heat in heavier kids.
- Dehydration following hypo-hydration is more profound
in overweight children.
* The above applies to adults too!
It is critical that all kids have enough time to acclimate, frequent opportunities
to hydrate and rest periods when they show signs of overheating. Children are at
high risk for heat related illness. Knochel stated (1975) heat related illness ranks
second to head injury as a course of death secondary school youths.
When is
it Time to Return to Play After an Injury?
August 2004
What exactly does “Return to Play”
mean?
When you have recovered sufficiently to participate
in your sport at approximately the same level as before your injury. This means no
or minimal pain. Returning too soon impairs performance, may cause re-injury, cause
the injury to become chronic and/or delay complete rehabilitation.
Why do professional athletes return
to play so quickly?
First of all professional athletes are very PHYSICALLY
FIT. Research has documented that a high level of fitness, general fitness and sports
specific fitness, contributes to injury prevention and recovery. Fitness also can
decrease the severity of the injury. These athletes receive prompt diagnosis and
treatment. Early treatment means there is less swelling therefore less stiffness
and loss of muscle strength and tone. They also work intensively with a physical
therapist, exercise physiologist and athletic trainer. A positive attitude and a
strong desire not only to play again but achieve maximal medical improvement are
contributory to their success.
Ordinary people may not have convenient access to sports medicine therapists, exercise
physiologists and athletic trainers that professional athletes do but if you can
harness the power of your own determination and optimize the recovery/rehabilitation
facilities you have available, you will be in a good position for return to play.
About RECOVERY
Injury recovery is a series of logical progressive
steps from the time of injury
until you are back in your sport. Your treatment plan should be designed and updated
as needed by your physician(s) and therapist(s)
During the ACUTE phase one of the priorities will be minimizing swelling using the
RICE formula–REST–ICE–COMPRESSION–ELEVATION. Your treatment plan may also include surgery, bracing or casting
depending on the type and severity of the injury.
When you are away from your sport think of ways to keep yourself as fit as you can.
Discuss options with your physicians and therapists.
Next is REHABILITATION to regain strength and function of the injured part. Make sure
you are compliant with your treatment plan both in therapy and your home program.
If you do not have a home program ask if one is appropriate.
Remember challenge during therapy/exercise is good; pain and/or fatigue lasting more
than 12 hours for more than 2 sessions needs to be reviewed with your physician and
therapists. You may have to back off then try again.
Your rehabilitation will then progress to functional rehabilitation-a progressive
program designed to return you to specific movements required by activities of daily
living and your sport.
During the final phases of rehabilitation monitor yourself when practicing hard so
you don't overdo and jeopardize your recovery.
TIPS FROM THE PROS
- ALWAYS
maintain a year-round physical conditioning program for fitness
- If you are hurt seek treatment IMMEDIATELY.
- Don't bail out of your rehab early. You may feel recovered
before healing is complete. Let your physician and therapist decide. It is their
job to know when you are at maximal medical improvement.
- Stay as fit as possible while you are injured
- Keep your chin up----it may take awhile but things
will improve!
What You Should
Know About Steroids
June 2004
What Are Steroids?
Drugs commonly referred to as "steroids" are classified as anabolic, androgenic,
and corticosteroids. Corticosteroids, such as cortisone, are drugs used to control
inflammation, and are not the steroids that build muscle and receive so much media
attention. Rather, it is the anabolic steroids that are used by athletes and bodybuilders
to bulk up and improve athletic performance.
Anabolic steroids are synthetic hormones that cause the body to produce muscle and
prevent muscle breakdown. (The word "anabolic" is derived from a Greek
word that means to "build up.") Some athletes take steroids in the hopes
that they will improve their ability to run faster, hit farther, lift heavier weights,
jump higher, or have more endurance. You should be aware that anabolic steroids are
a drug like any other. In the United States, it is against the law to use anabolic
steroids without a prescription.
Androstenedione, or "andro," is a weaker anabolic androgenic steroid, and,
like other anabolic steroids, it is taken by athletes who want to build muscle. It
has been suggested in some recent studies that if andro is taken in very large daily
doses, it can significantly increase levels of testosterone and muscle proteins that
would be extremely harmful to every body system.
How Do Anabolic Steroids Work?
The human body produces many forms of steroids naturally. Anabolic steroids are drugs
that resemble the chemical structure of the body's natural sex hormone testosterone.
Androstenedione is a steroid hormone that can be broken down into testosterone. Testosterone
is naturally made by the bodies of males and, in much smaller amounts, females. The
hormone directs the body to produce or add male characteristics such as increased
muscle mass, facial hair, and deep voices, and is an important part of male development
during puberty.
When athletes take anabolic steroids, these drugs stimulate the muscle tissue in
their bodies to grow larger and stronger, exaggerating the effects of testosterone
on the body. The effects of too much testosterone circulating in the body is harmful
over time.
Dangers of Anabolic St eroids
Steroids are dangerous for two reasons: they are illegal, and they can damage a person's
health, especially if used in large doses over time.
Although they may build muscle, steroids can produce very serious side effects in
both males and females. Using steroids for a long time can negatively affect the
reproductive systems. In males, steroids can reduce the amount of sperm produced
in the testicles and even reduce the size of the testicles. Steroids also can cause
impotence in males.
Females who use steroids may have problems with their menstrual cycles because steroids
can disrupt the maturation and release of eggs from the ovaries. This disruption
can cause long-term problems with fertility.
Steroids taken for an extended period of time can also:
- stunt growth in teens by causing the
growth plates in the bones to mature too fast and fuse
- cause irreversible liver damage
- enlarge the heart muscles
- cause violent, aggressive mood swings
- contribute to heart disease and increase
cholesterol and lipid levels
- increase breast growth in males, especially
teens
- create irreversible stretch marks
- heighten a person's tendency to lose
hair
- cause muscles to ache
In addition to these, teen girls and women risk
additional side effects:
- permanent effects of male hair growth
or male-pattern baldness
- deepening of the voice
- enlargement of the clitoris
The health problems caused by steroids may not appear
for years after the steroids are taken. The risk of steroids causing bones to fuse
early and preventing a teen from reaching full growth potential is significant -
and at an all-time high. The National Institutes of Drug Abuse estimates in recent
studies that 325,000 teenage boys and 175,000 teenage girls are using steroids.
"A testosterone measurement of more than 200 nanograms per milliliter would
signal steroid abuse, and I have seen athletes with levels in the thousands,"
says Larry Bowers, MD, a steroid expert. "Although it may take 20 years, case
studies of long-term steroid use indicate negative effects on almost every system
of the body."
In addition to the health risks, steroids are illegal. Drug testing for all athletes
has become more prevalent, and athletes who fail a drug test for steroids can face
numerous legal consequences: jail time, monetary fines, exclusion from an event or
from the team, or seizure of trophies or medals.
Although the health problems associated with steroid use are well documented, it's
important to remember that the rules about the legal use of steroids can be confusing.
Even professional athletes don't always agree on the issue. For instance, when Mark
McGwire freely admitted that he used androstenedione on the way to setting baseball's
single-season home run record, he wasn't kicked out of the league or stripped of
his achievement. That's because the use of andro - what some people in sports still
consider a dietary supplement, although it is proven to be a form of anabolic
steroid - is still permitted in Major League Baseball and National League Hockey.
But andro is banned in other sports organizations. The International Olympic Committee,
the National Football League, the National Basketball Association, the National Collegiate
Athletic Association, the Association of Tennis Professionals, and most high school
athletic associations currently ban the use of androstenedione.
Andro is banned as an illegal substance in Canada, but in the United States can be
easily obtained as a dietary supplement.
Talking to Your Kid About Steroids
It's important to understand the pressures that may drive young athletes to experiment
with steroids. Although most athletes exercise hard, eat properly, and take care
of their bodies to maintain optimal fitness and performance levels, athletic competition
and the desire to look physically toned and fit can be fierce.
To help your child handle these pressures, you should talk to him about healthy competition
and drugs. Ask your child what his concerns are and what are his coach's and team
members' attitudes toward steroids. You should also encourage your child to prepare
mentally and physically for competition by eating well and getting enough rest.
If you suspect your child is using steroids, watch for these warning signs:
- exaggerated mood swings
- worsening acne
- unusually greasy skin with stretch marks
- a sudden increase in muscle size
If you have strong suspicions that your child is using
these drugs, you should call your child's doctor. He or she may recommend that you
have your child take a simple urine test at the doctor's office to detect the presence
of steroids.
And if your child is using steroids, what should you do? There's no easy answer.
"Unless young people are taught to know where and how to draw the line, to know
that it's not right to try to win at all costs, they're not going to listen when
you tell them steroids put their lives at risk for the glory of winning," says
Charles E. Yesalis, MD, a steroid expert and editor of Anabolic Steroids in Sports
and Exercise.
It may help you to consider your child's desires to look fit and perform well. Understand
that these desires can be very strong and that to forbid the use of steroids may
not be enough to help him quit. You should schedule an appointment with his doctor
so that he can learn healthy ways (through diet and exercise) to boost performance
and physical appearance.
Steroids may give your child the sense that he or she is stronger and more athletic,
but the consequences are too dangerous to risk. The chance that your teen's
growth and long-term health could be jeopardized by steroids is especially worrisome.
Help your child stay away from steroids by encouraging a healthy lifestyle that
is followed by your entire family. And be sure to promote your child's
self esteem so that body image doesn't take over your child's self-worth.
This is serious stuff here—steroids
aren’t harmless supplements they are dangerous illegal substances. NO ONE should
ever experiment with them. Even the “steroid like” dietary supplements can contain
harmful ingredients.
An important thing to remember is that unless they are dispensed from a pharmacy
(and that probably won’t happen) doses are not consistent or accurate. They may be
illegally obtained veterinary drugs that may not be good for humans and in large
doses for cattle and horses. You will have absolutely no idea what you are taking
and how much.
CaLoRiES cALOriES CaloRiES
Just how MANY does a CHILD need?
May 2004
Parents often ask how many calories their children
need, but for the average child who is growing and developing normally and has a
NORMAL ACTIVITY LEVEL, counting calories is USUALLY not necessary.
In general though, knowing how many calories your child needs each day can help you
plan your child's nutrition and make sure he/she is eating a healthy diet.
Being familiar with calorie requirements can also be helpful in evaluating children
with failure to thrive, who are gaining weight well, and for children who are overweight.
For younger children, calorie recommendations and average energy needs depend on
their age. Remember that these are just averages though, some children will require
more calories and some will require less. The amount of calories that allows
your child to grow normally is likely what is 'enough' for him.
| Age |
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Average Calorie
Needs Each Day |
| 0-5 months |
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650
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| 5-12 months |
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850
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| 1-3 years |
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1300
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| 4-6 years |
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1800
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| 7-10 years |
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2000
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In addition to age, for older children, calorie
requirements are also determined by their sex, with boys, in general, requiring
more calories than girls. Other factors include a child's size, body composition
and level of activity. A very active teen at the top of the growth charts will likely
need many more calories than a smaller and/or less active child.
| Boys |
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Average Calorie
Needs Each Day |
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Girls |
Average
Calorie
Needs Each Day
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| 11-14 years |
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2500
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11-14 years |
2200
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| 15-18 years |
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3000
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15-18 years |
2200
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Guidelines
for PARenTS of ChiLDreN in SPORTS
by the The Physician and Sportsmedicine
April 2004
- Make sure your children know that
WiN or LoSE you love them & are NOT disappointed with their performance
- Be Realistic about your child's physical
ability
- Then HELP your child set realistic
goals
- Emphasize improved performance, not
winning. Positively reinforce skills
- DON"T relive your own athletic
past through your child
- Provide a safe environment for training
& competition. Including proper training and equipment use
- Control your own emotions at games
& events. Don't yell at other players, coaches or officials
- Be a cheerleader for your child and
the other children on the team
- Respect your child's coaches. Communicate
openly with them. If you disagree with their approach, discuss it with THEM
- Be a positive role model. Enjoy sports
yourself. Set your own goals. Live a healthy lifestyle.
kIds – ExerciSe,
StRength tRaining, SportS & SafetY
February, 2004
WHY? Because:
- it encourages long-term healthy lifestyles
- it builds confidence
- scientific literature shows strength training improves
coordination improved motor skills equals better sports performance
- it can lower the rate of sports related injuries.
- if facilitates more effective rehab from injuries.
SAFETY ISSUES
Severe injuries are rare and are most commonly due
to inadequate or inappropriate adult supervision.
OVERUSE
OVERUSE injuries are becoming more & more common
as more children/adolescents are involved in sports and sports training programs
Significant numbers of kids train & compete year around.
An OVERUSE injury happens when tissues are subjected to repetitive submaximal loads
causing fatigue to a structure such as tendons or bones.
What happens next?
FATIGUE without rest/recovery plus added to continued
loading contributes to MICROTRAUMA that in turn stimulates the body's INFLAMMATORY
processes which can led to damage.
The next step is an obvious injury. More loading results
in DEGENERATIVE changes, to weakness, to flexibility loss, to chronic pain, to chronic
degeneration i.e. tendinosis vs. tendonitits.
SOME FACTORS TO CONSIDER – Understanding Supports Prevention
- Intrinsic factors:
Growth, prior injury, inadequate conditioning, anatomic malalignment, psychological
factors (maturity, self-esteem).
- Extrinsic Factors:
Too rapid progression/ inadequate rest, inappropriate equipment/footwear, poor sport
techniques, uneven/hard surfaces, adult/peer pressure.
- Growth Factors:
Growth cartilage is vulnerable to repeated stresses and growth cartilage is present
on surfaces where bones come together (articular joint surfaces), physes & apophyses.
The ARTICULAR cartilage is most
vulnerable at the KnEE, AnkLe, & ElboW.
OTHER FACTORS:
- history of previous injury
- repeated training/technique errors
- incomplete rehabilitation of injuries
- physical fitness levels
- alignment problems i.e. over pronation, kneecap malalignment,
etc.
- excessive ligament laxity
NOTE; ligament laxity measurements are static
not dynamic so they may not accurately assess laxity in dynamic (movement) situation.
PREVENTION IDEAS
The American College of Sportsmedicine estimates that
50% of overuse injuries in children and adolescents are preventable.
Training programs should:
- accentuate general fitness
- avoid excessive volume of training/practice
- include conditioning and dynamic flexibility
- encourage & allow children to experiment with
several sports for fitness & motor skill development
- downplay the importance of early sport specialization.
Many world class athletes began their
sport later -
Bill Rogers (marathoner) started distance running at age 15; Michael Jordan didn't
play varsity basketball until the 11th grade.
- stress GraDuAL progression.
Follow the "10% rule" — Total
training — intensity, frequency, duration, or any combination of the above should
increase by 10% at a time.
- periodization may help with injuries as well.
(Periodization means systemic
cycling of training loads over set periods of time with well defined rest periods.)
- monitor training regimes during adolescent
growth spurts. Remember growth related factors might pre-dispose kids to injuries.
It is appropriate to modify training temporarily.
It is crucial that kids undergo diagnosis, treatment,
and rehabilitation for injuries and that they complete thorough rehabilitation programs
before re-entering their sport.
Following re-entry, you must assess the risk factors that may have contributed to
the injury and make modifications / corrections to decrease the chance of re-injury.
Some injuries cause permanent life-altering damage to children/adolescents.
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