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Sports Strength and Conditioning
 News You Can Use©

April, 2014 Issue

About LEC Fitness

LEC Fitness, LLC is a Fitness company offering a myriad of fitness services and programs to Washington, DC metropolitan area (VA, DC and MD) individuals, companies, schools and other organizations. LaRue E. Cook is the President and owner of LEC Fitness, and holds certifications as a Certified Strength and Conditioning Specialist (CSCS), Youth Conditioning Specialist, Sports Performance and Injury Prevention Trainer, Personal Trainer, and Speed and Agility Coach. Our company provides full-service, research-based fitness programming for clients of all ages, physical conditions and fitness goals. Our services include:

  • Sports Performance and Conditioning Training and Testing

  • Personal Training for Individual, Pairs and Small Groups

  • The Award-Winning Sportsmetrics™ Non-Contact ACL Injury Prevention Training for Athletes

  • Employee Wellness Programs 

  • Healthy Newsletters, Lunch and Learn Seminars and Presentations

  • Fitness Assessments for Employees, and more.

LEC Fitness is also very proud to offer our 'PreHab' and Post-Rehab Strength and Conditioning services to Washington metropolitan area Health Care professionals and their patients. Our PreHab services are targeted to patients who can benefit from improving their strength and conditioning prior to their scheduled surgery and other medical procedures. While our Post-Rehab services offer patients a safe and effective way to train and improve their conditioning following their approved physical therapy or other rehabilitation after injury or surgery.

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The April, 2014 issue of the IDEA Fitness Journal highlighted an interview with LaRue Cook in which he was asked about his experiences in the specialty area of Tennis Strength and Conditioning. In the article, entitled 'Personal Training for Tennis Players,' LaRue commented about his experience working with tennis athletes and the variety of tennis conditioning clinics and training sessions he offers in training settings such as country clubs, tennis clubs, schools and parks. 

The IDEA Fitness Journal is a professional journal distributed to its membership consisting of over 22,000 fitness professionals and trainers from over 80 countries around the world.

This month LaRue attended a Continuing Education seminar on Training for Knee and Hip Replacement clients.  
Why 'Recovery Heart Rate' Training is Important©

For athletes who play sports such as tennis, basketball, volleyball, soccer, field hockey, lacrosse or any other sport that has action 'highs and lows,' Recovery Heart Rate Training should be an important part of your sport-specific cardio conditioning - perhaps even the most important part of your conditioning. "Why?" you might ask. And "What is it?" 

If you're an athlete, or if you coach an athlete whose sport includes lots of short bursts of action followed by a short lull and then more bursts, you've probably experienced the law of diminishing returns in performance at some point. As the game's action continues over time, athletes must continually 'recover' and be prepared to perform over and over again, sometimes with little or no 'rest,' in order to maintain their level of play. Those who can recover the fastest are usually the ones who can perform the best throughout the entire game or match. After all, what I constantly tell the athletes I train, "it ain't how you start, it's how you finish!"  As reported in the textbook Essentials of Strength Training and Conditioning, "very few athletic activities involve a single, brief effort. Many sports consist of ongoing submaximal activity with intense, intermittent bursts in effort." The type of cardio conditioning best suited for this type of sport performance (those with peaks and valleys in the action) requires the athlete to train in a way that mimics the same work-to-rest ratio that they will experience in their sport.  In a nutshell, this means performing a task analysis by analyzing the typical action during the game involved, and then specifically addressing those needs in training. By performing this type of training, the Strength and Conditioning Coach better prepares the athlete to perform at an optimal level throughout the entire competition.

What's The Difference?©

In the sports performance and athletic worlds, several distinct and separate professionals are involved in working with the athletes who participate in sports at all levels. One area that seems to engender a bit of confusion is over the difference between the two professions of Athletic Trainers and Strength and Conditioning Trainers or Coaches. Quite often, when I mention that I train athletes, people incorrectly assume that I am an Athletic Trainer; I'm not.  So, I wanted to clear-up the confusion and finally answer the question, 'What's the Difference?"

According to the National Athletic Trainers' Association (NATA) in a 2007 definition by its Strategic Implementation Team, Athletic Trainers are "health care professionals..." and athletic training  encompasses the prevention, diagnosis and intervention of emergency, acute and chronic medical conditions..."  NATA also says that "[t]he services provided by Athletic Trainers comprise prevention, emergency care, clinical diagnosis, therapeutic intervention and rehabilitation of injuries and medical conditions," and that "Athletic training is not the same profession as personal training." Strength and Conditioning Coaches or Trainers have a different focus entirely.  

Strength and Conditioning Coaches/Trainers specialize in working with athletes, from all sports, to improve their sport-specific strength and conditioning and sports performance, including injury prevention. In the field of strength and conditioning, one of the most widely recognized and sought-after certifications held by trainers of athletes at all levels of competition is the designation of Certified Strength and Conditioning Specialist (CSCS).  CSCSs are certified professionals educated and trained in designing and implementing sport-specific training for athletes. The vast majority of Division I athletic departments and professional sports teams employ strength and conditioning staff holding the CSCS designation. Additionally, more and more physical therapy clinics and orthopedic medical practices who provide medical services to athletes are employing CSCS professionals as part of their care delivery team.

Athletic Trainers and Strength and Conditioning Coaches provide valuable, yet distinct services to athletes.  
May is National Physical Fitness and Sports Month!

LEC Fitness is teaming up with the President's Council on Fitness, Sports, & Nutrition in honor of National Physical Fitness and Sports Month. During the month of May, we challenge you to get 30 minutes of physical activity every day.

The Physical Activity Guidelines for Americans recommend that adults:
  • Aim for 2 hours and 30 minutes of moderate aerobic activity each week. Moderate activity includes things like walking fast, dancing, swimming and raking leaves.
  • Do muscle-strengthening activities like lifting weights and using exercises bands at least 2 days a week.
In an effort to help you reach your weekly activity goal, LEC Fitness will offer weekly (Saturday morning) 45-minute outdoor exercise classes, during the month of May, for only $8 per person, per class. For details on this program, please Contact Us.
LEC Fitness, LLC is a proud participant in the programs below by providing our clients with research-based professional fitness, exercise, injury prevention, wellness and health services. Click on one of the logos for additional information.
We recommend that you always check with your physician or healthcare provider before performing any exercises, exercise programs, or any of the health, fitness or wellness information discussed in this newsletter, to ensure that it is appropriate for you.

LEC Fitness, LLC nor any of its officers, employees, agents, affiliated organizations, or organizations mentioned or identified in this newsletter are liable or responsible for any injury of any kind to reader related to, or as a result of any of the information or links contained in or referred to in this newsletter. The reader acknowledges and assumes any and all risk resulting from following any information contained in this newsletter. 
Copyright © *|2013-2014|* *|LEC Fitness, LLC|*, All rights reserved.

LEC Fitness, LLC has been providing safe and effective Personal Training, Sports Performance, Corporate Wellness, Post-Rehab, Injury Prevention and Youth Conditioning services to local Washington, DC metropolitan Individuals and Companies since 1993.

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