National Athlete of the Month | Shalonda Solomon | December 2011

Event: Sprints
Born: December 19, 1985 in Los Angeles, Calif.

High School: Long Beach Poly (Calif.) ‘04

College: South Carolina '08

Career Highlights: 2011 USA Outdoor champion; 2010 USA Outdoor runner-up; 2006 NCAA Indoor and Outdoor 200m Champion; 2005 NCAA Indoor 4x400m Champion; 2006 NACAC 200m and 4x100m gold medalist; 2006 NACAC 100m runner-up; 2006 and 2010 USA Outdoor 200m runner-up; 10-Time All-American; 2004 World Junior 200m and 4x100m champion; 2003 Pan Am Junior 100m, 200m and 4x100m champion; 2003 Junior 100m and 200m champion

Solomon is in the midst of the most successful season of her career. At the 2011 USA Outdoor Championships, Solomon ran a personal best of 22.15 in the 200m to win her first national title and qualify for her first World Championships. In 2010, she was the runner-up at USA Outdoors in the 200m and was ranked third in the world in the event. While competing at the University of South Carolina, Solomon was a two-time NCAA champion in the 200m and represented Team USA at the 2006 NACAC U-23 Championships, where she won gold in the 200m and 4x100m. In 2006, Solomon also finished second at USA Outdoors in the 200m, her first time on top of the podium at the national championships. At the 2004 IAAF World Junior Track & Field Championships, Solomon ran 22.82 seconds in the women’s 200m to better the championship record and win her first World Junior 200m crown. She then went on to anchor Team USA’s 4x100m relay to a gold medal finish in 43.49…At the 2003 USA Junior Outdoor Track & Field Championships, Solomon was named co-Verizon Women’s Outstanding Athlete of the Meet for completing the sprint double in winning the 100m and the 200m…Solomon broke the Pan American Junior Championships record in the women’s 200m ran 23.21 in the preliminary round. She later improved her record to 22.93 in the final round to win gold in the 200m. Solomon also brought home the gold with her 11.35 second win in the 100m and anchored the 4x100m team to victory in 44.00. Solomon was named the 2003-2004 Gatorade National High School Player of the Year.

2011: USA Outdoor champion in 200m (22.15)... 3rd in 60m at USA Indoor Champs (7.15)... 3rd in 200m at Adidas Grand Prix (23.03)... 3rd a Monaco (22.63)... 3rd at London Grand Prix (22.85).

2010: USA Outdoor runner-up in 200m (22.47)…4th at USA Indoors (7.20iPR)…2nd at Continental Cup (11.09)…2nd at GT Invite in 100m (11.16)…2nd at Clermont (10.90PR)…6th at Monaco (11.14)…1st at GT Invite in 200m (22.67)…4th at Kingston in 200m (22.84)…2nd at Paris (22.55)…2nd at Stockholm (22.51)…1st at Reebok Boston Indoor Games (23.53i)…ranked #3 in the world, #2 U.S.at 200m and #8 in the world, #4 U.S. at 100m by T&FN…bests of 10.90 and 22.47.

2009: 6th at USA Outdoors (11.03), DNF in 200m…2nd in 200m (22.43) 1st in B race at Reebok Grand Prix (11.04PR)…3rd at Adidas Track Classic (23.10)…1st at Bush Invite (22.41)…ranked #5 at 200m in the U.S. by T&FN…best of 22.41.

2008: 7th in 200m (22.36w), 14th in 100m semi-finals at Olympic Trials (11.18)...bests of 11.16 and 22.48.

2007: 3rd at SECs (22.88), 1st in heats (22.74)…1st at Greensboro (11.33)…best of 11.33 and 22.74.

2006: USA Outdoor 200m runner-up, 8th in 100m (22.47, 11.41)…NACAC 200m and 4x100m champions, 100m runner-up (22.90, 11.39)…NCAA Outdoor 200m champion, 5th in 100m (22.62, 11.43)…NCAA East Regional 100m and 200m champion (11.07w, 22.30w)…200m SEC Champion, 3rd in 100m (22.36, 11.09)…ranked #8 in the world (#5 U.S.) at 200m by T&FN…bests of 11.09 and 22.36.

2005: 7th in 200m at USA Outdoors (22.95)…NCAA Outdoor 200m and 4x100m runner-up (22.86)…NCAA Indoor 4x400m champion, 5th in 200m (3:30.01, 23.15)…3rd in 100m and 200m at NCAA East Regionals (11.44, 22.91)…SEC Outdoor 200m champion, 100m runner-up (22.74, 11.29)…1st in 200m at Tennessee (22.72)…ranked #9 in the U.S. at 200m by T&FN…bests of 11.29, 22.72.

2004: World Junior 200m and 4x100m champion (22.82, 43.49)…USA Junior 200m runner-up, 3rd in 100m (23.03, 11.36)…bests of 11.41and 22.82.

2003: Pan Am Junior 100m, 200m and 4x100m champion (11.35, 22.93, 44.00)…USA Junior 100m and 200m champion (11.40, 23.37)…bests of 11.35 and 22.93.

Source: http://www.usatf.org/

Exercise of the Month | Flutter Kicks | December 2011

The flutter kick exercise has been made popular by our nation's military. In this one exercise you can target your core, hip flexors and lower leg muscles. There is no extra equipment needed except for a flat, open space.

To perform this exercise start by laying supine on the floor with your hands underneath your lumbar spine. -- This helps support your lower back during the exercise. Begin the exercise by tightening your core musculature and raising your legs six inches off the ground. It is important to keep your legs locked in extension during the entire exercise. Next, raise your right leg 45 degrees skyward as you simultaneously lower your right leg down 45 degrees. You repeat this motion 30 times before lowering your legs down to the floor into the resting position. To increase the difficulty of this exercise you can add ankle weights. You can also remain with your legs suspended in the air during the rest period between sets.

Weekly Training Article | Are You Physically Fit? | 12/26/11-1/1/12

By Kadence Buchanan

It can be tough to tell sometimes whether or not you are physically in shape. To that end, there are some tests that you can perform to ensure that your body is working in its top condition. In this article, we'll be discussing some of these tests, and explaining what they mean about your health.

The Body Mass Index is one of the most commonly used methods of gauging a person’s level of physical fitness. Commonly referred to as a BMI, it is the standard method used by medical professionals when it comes to diagnosing whether a person's weight is healthy, overweight, or obese. The Body Mass Index operates on a basic formula: Your weight in pounds x 704.5, divided by your height in inches x your height in inches. Typically, a healthy weight is calculated to have a BMI of between 19 and 24.9. For a Body Mass Index that hovers between 25 and 29.9, a person is described as being overweight. Body Mass Indexes that have a result that is over 30 represent a clinical case of obesity. Obesity can cause a heightened risk of cancer and heart disease, not to mention a host of other health problems.

Another method of testing for fat content in the body is not used as often as it used to be. The Yuhasz skin fold test has been used by schools to test the health of their students for decades, but it has been cast aside due to the way that it made children feel when the result was less than desirable. The Yuhasz test measures total fat percentage in the body by measuring the layer of fat that is found directly underneath the skin. Various points on the body are tested to ensure accurate testing results, with a total of six test sites being examined to accurately gauge a person's body composition. The tricep, abdomen, front of the thigh, below the shoulder blade, and above the pelvis are tested in all individuals while taking a Yuhasz skin fold test. In males, the chest is also tested, and in females, the rear of the thigh is tested. Calipers are used to determine an accurate measurement of how thick the sub-skin fat layer is, and age, weight and gender all play into the calculation of fitness. The typical male has been found to have between fifteen and seventeen percent body fat, and the average female is known to have between eighteen and twenty two percent body fat. Athletes, known for their fitness, often have fat contents of six to twelve percent for males and twelve to twenty percent for females.

Source: articlecircle.com

Weekly Training Article | Common Infections and Children | 12/19/11-12/25/11

Children are venerable to all kinds of infections since they enjoy sharing and being close to others. Infections such as the common cold can be an annoying problem and often hard to overcome once they have a cold.

A cold is a contagious viral infection of the upper respiratory tract and is also the most common infectious disease in the US. On average, children catch up to eight colds per year and this is the number one reason children miss days of school and visit the doctor.

The majority of infections are caught in the same way that a cold is -- your child breathes in or touches an object that has the viruses on it. The rhinovirus is the leading cause of colds and over 100 of these can attack the lining of your child's nose and throat. When this occurs, it triggers a reaction to their immune system, which can cause your child's throat to hurt, have a headache and make it hard for them to breathe through their nose.

There are many old wives tales that tell you that you can catch a cold or an infection when your child plays outdoors on cold days without wearing a coat, sitting in a draft, or even going outside with wet hair. None of these are true. When the air they breathe is dry or there are other irritants in the air such as allergens, it lowers your child's resistance to infection, thus catching a cold. Allergens can be things such as cigarette smoke, ragweed, and even pets.

There is no real way in which you can stop from catching a cold or airborne virus, mainly because there is no vaccine for the common cold. However, there are a few preventive measures you and your child can do to help prevent them.

The first way, of course, is the hardest thing for your child to do and that is to stay away from others that have a cold. The particles of a virus can travel through the air up to 12 feet and anything a person touches (that has a cold) also has the virus on it. Therefore, this one is probably the hardest to use for prevention of infections.

Other ways to avoid infections include washing their hands, covering their nose and mouth when they cough or sneeze, do not use the same towel to dry their hands as someone with a cold, and do not eat or drink after anyone with a cold.

Source: articlecircle.com

For more information about your child's health and infections you can check out http://www.yourchildrenshealth.com.

Weekly Training Article | Am I at Risk of Developing a Blood Clot? | 12/12/11-12/18/11

By Heather Colman

We all experience blood clots from time to time, when we are bleeding; our body creates blood clots to stop the bleeding. However, when a blood clot prevents the natural flow of blood, blocks a vein, or blocks an artery, it becomes harmful and extremely hazardous to our health. Generally, our bodies naturally create the blood clots when a blood vessel has been damaged, then after a few days the vessel will heal and the blood clot will dissolve.

A thrombus is the medical terminology used to describe a blood clot that has stopped blood flow, blocked a vein, or blocked an artery. This type of blood clot generally begins within the leg. If it breaks free and begins to travel throughout the body, it can lead to the lungs, pelvis, smaller blood vessels, and cause potential problems, which are potentially fatal.

Symptoms of a Blood Clot

A person can experience many possible effects with a blood clot. For example, if they have deep vein thrombosis, also referred to as DVT, which is located within the veins of the pelvic or legs, they can suffer from any of the following symptoms: prominent veins, discoloration, tenderness, swelling, or pain within the muscles of the legs or the calf.

If a person is suffering from a pulmonary embolus, which affects the lung, they may experience these symptoms: pain in the chest, shortness of breath, or coughing up blood.

The above symptoms are extremely serious and life threatening, therefore, if you notice any of these signs you should immediately seek medical attention.

Other symptoms of a blood clot includes heart arrhythmia, wheezing, painful breathing, faintness, dizziness, pain in the upper abdomen, pain in the shoulders, or pain in the back. Furthermore, a blood clot could result in becoming blind suddenly within one eye, or even a stroke or heart attack.

Am I at Risk?

Some people are at an increased risk of developing a blood clot. For example, those who suffer from any type of cancer have a high risk of developing blood clots. It is for this reason that cancer patients generally cannot travel far distances in cars, trains, or airplanes, without having to stop now and then to walk and get their flow of blood moving again.

Some other people who are at an increased risk includes those who are under a physician's order for bed rest or have decreased mobility. Those who suffer from obesity, have a history of DVT, or have suffered fractures have an increased risk, as well. Elderly people, smokers, women taking birth control, those with arteriosclerosis, and those undergoing chemotherapy also have higher risks of developing a blood clot.

It is important to watch for the signs of a blood clot, as well as understand if you are at a high risk of developing one.

Disclaimer: The information presented here should not be interpreted as or substituted for medical advice. Please talk to a qualified professional for more information about blood clots.

Source: articlecircle.com

Weekly Training Article | Are Energy Drinks Safe? | 12/5/11-12/11/11

By Dave Elger

Need an energy boost? More people than ever are turning to so called energy drinks for increased stamina, alertness, better workouts, late night partying, and who knows what else. It’s now estimated that there are as many as 200 different brands of energy drinks in the U.S., bringing in close to 1 billion dollars in annual sales.

You can probably guess where the kick in these drinks comes from. An 8 oz AMP (a Mountain Dew spin-off) has 77 mg of caffeine. An 8.3-ounce Red Bull contains 70 mg. The University of Florida College of Medicine recently found 105 mg of caffeine in a 6.5 oz can of Starbucks Doubleshot. By comparison, a typical 8 oz. cup of brewed coffee has around 85 mg of caffeine.

The Food and Drug Administration (FDA) recommends limiting the amount of caffeine in a 12 oz soda to 65 mg, but energy drinks are not regulated and many exceed that threshold by a wide margin. Is this much caffeine dangerous?

Since the level of caffeine per ounce is similar to regular coffee, indulging in an occasional energy drink is probably safe for most adults. Problems can arise, however, when energy drinks are added to a diet already loaded with caffeine. Children, pregnant women, those with high blood pressure, or those who are hypersensitive to caffeine should be careful with energy drinks. Since caffeine and prolonged exercise both promote dehydration, using an energy drink before such activity is not recommended.

The common practice of mixing energy drinks with alcohol is also strongly discouraged. One is a stimulant and one is a depressant, and both contribute to dehydration. While many mistakenly believe that extra caffeine negates the affects of alcohol, the reality is that blood alcohol will remain the same with or without the added energy drink, along with your level of intoxication.

Besides caffeine, many energy drink companies have added vitamins, amino acids and other “natural” ingredients, a few of which the impact on health are not well known. Don’t forget sugar -- a regular 8.3 oz can of Red Bull has 27 grams, or 110 calories.

If you are looking for a cheap buzz, choose regular coffee over energy drinks (unless you drink at Starbucks). The typical 8 oz energy drink will cost more than $2.

There is probably nothing wrong with an occasional energy drink for most people, but they may pose problems for those who choose to push the limits.

Source: articlecircle.com