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At first glance, you would think that volleyball is not a fast sport. This is especially true when you compare the sport to the likes of basketball. When you look at basketball, you would see the ball being passed and dribbled from one side of the court to another. What's more, this fast-paced game requires the players to be constantly on the go, especially when there are turnovers concerned.

Despite this difference, volleyball is still a fast-paced game, although it may not be that obvious. The reason for this is that in volleyball, the players would have intervals after every point. These intervals take the form of the service. When a player takes his place at the serving area, he would usually take a moment or two to compose himself before serving the ball into play. This would give the players on both sides of the court a moment to compose themselves as well. But once the ball is set into play, the game takes on its speedy nature, and quite fast at that!

You see, anything can happen in a split second. In fact, it would take only a split second for any player to either kill the ball and win the point, or lose the volley and the point as well. Just a split second determines triumph or defeat. That is how fast a point can be scored in the game.

With such nature, it is definitely of importance to be very familiar with the skills needed in volleyball. By having in-depth knowledge of such skills, it would be easier to implement and incorporate them into your game. The first skill here would be the serve. There are actually a number of kinds of service that a player can do. The common ones are the underhand, the overhand, and the jump serve. The underhand serve is when the player hits the ball

from below. The key here is to throw the ball up high before hitting it from below. The overhand serve is when the player throws the ball up high then hits it from a higher angle, more like, in an overhead motion. The jump serve is then the player takes a step back, throws the ball very high, and then strikes it while jumping in midair.

The next skills, receiving and setting, are quite related. When the player receives the ball from the opposite side, it is ideal for him to do this at a low position, and with minimum force. This way, it would be easier to control the ball. The receive is referred to as the first contact, while the set is known as the second contact. When setting, the player actually prepares the ball for another player to spike it onto the opponents' court. What's important here is for the setter to determine the best position as to where the ball should be set. Ultimately, the setter is the player who decides where the ball should be spiked from and which player should do the spiking.

Now, spiking is quite hard to pull off because the player has to coordinate all of his movements into making that strong attack on the ball. The player has to make a few steps to approach the ball that's being set for him. Once the ball is at his preferred height, the player then jumps and hits the ball with a downward angle. It is important for the ball to take speed here, so that the opponents would not have time to counterattack.

The last skill here would be the block. When your opponent is gearing for a spike, then you should do everything to prevent him from successfully doing this. You can then jump from your side of the court and block the spiked ball, so that the ball would remain in the offensive side of the court. This way, the ball would be deemed dead and your team would score the point, instead of the offensive.

Swimming 201

For years I have wanted to participate in a triathlon and finally this year I have taken steps to actually so that. This Sprint Triathlon consists of a 500 meter swim, 16 mile bike and a 5 kilometer run. I am a runner so I am not concerned with the run. I have a bike and can ride fairly well, so I am not worried about this either. SWIM, this is my concern. I know how to swim, I just don't swim, so this is where my training needs to focus.

Off to the local high school pool I went to get my laps in. This pool is a 25 meter pool, so I have to swim a lot of laps to get to the 500 meter distance needed. Start small and work at it.

The first lap I did went pretty well, slow of course. My breathing was good, my stroke wasn't too fast or slow. My form quickly went downhill. I was struggling to make it to the other end of

the pool. What I noticed as I thought to myself while trying to make it to the wall was this:

I am now holding my breath under water. I need to blow the air out under water, so when I turn to get air I do not need to blow out and in all in one motion.

My stroke became too fast for me. I was having trouble keeping form and really needed to slow it down. Faster strokes aren't better � yet. Slow down and relax. I am used to running where you breath all the time and move your arms and legs at a fast pace. This is not true for swimming.

The second time I went to the pool was better. I focused on breathing out underwater instead of holding it in. I also slowed the pace down. My pace did start to get quicker and once again my form was bad. So I needed to tell myself to slow down. Once I slowed down everything fell into place. My breathing was good and my form was good.

Eating disorders are affecting female athletes and there is a need to educate coaching staffs and athletic trainers in the processes of prevention, detection, and management of the disordered eating in female athletes. The incidence of eating disorders varies widely, but the conditions continue to increase in female athletics. Bonci et al. (2008) [1] estimated that 35% of female athletes were at risk for anorexia nervosa and 38% were at risk for bulimia nervosa. Byrne and McLean estimated that 31% of elite females in "thin-build" sports had clinical eating disorders, compared to the 5.5% of the mainstream population. Sundot-Borgen and Torstveit estimated that 25% of female elite athletes in endurance sports, aesthetic sports, and weight-class sports had clinical eating disorders. These numbers are compared to 9% of the general population.

Dancers had the higher rates of eating disorders. These athletes were more preoccupied with thoughts of eating and body image than non-athletes and non-dancers. Female collegiate dancers are not only at risk because of their participation in dance but also because they are college students (Carter & Rudd 2005) [2]. College women are more likely to develop disordered eating than other age groups because of the increased pressure and competition to succeed associated with the college environment. These females are in a new atmosphere, away from home, and these factors may amplify the risks. The sports that have the highest number of eating disorder were ballet, gymnastics, and cheerleading (Torres-McGehee et al. 2009) [4]. The two most common eating disorders are anorexia and bulimia nervosa. "These eating disorders are complicated by dysfunction of multiple physiologic systems, nutritional deficiencies, and psychiatric diagnoses.

Anorexia nervosa is distinguished as the extreme of food restricting behaviors and is manifested as a refusal to maintain normal body weight for age and height. Bulimia anorexia refers to a cycle of food restriction or fasting followed by binging and purging. Both of these disorders are characterized by body weight preoccupation, excessive self-evaluation of weight and shape, and an illusion of control gained by manipulating weight and dietary intake. These commonalities show us why 50% of patients with anorexia nervosa develop bulimic symptoms and some patients who start out as a bulimic develop anorexic symptoms as well" (Bonci et al. 2008) [1].

Recognizing and Preventing Eating Disorders

There are two ways to identify if a woman has an eating disorder. "The first one would be psychological and behavioral characteristics, some examples would be: dieting, self-critical- specifically concerning body weight, size and shape in addition to performance." (Bonci et al. 2008 Table 4.) [1] "The other way to detect an eating disorder is physical signs and symptoms, some of those examples would be: dehydration, hypotension, stress fractures, dental decay, hair loss, dry skin, brittle hair and nails, fatigue and abdominal pain." (Bonci et al. 2008 Table 4.) [1] "According to NCAA Bylaw 17.1.5 ("Mandatory Medical Examination"), prior to participation in any practice, competition or out-of-season conditioning activities, student-athletes who are beginning their initial season of eligibility shall be required to undergo a medical examination or evaluation administered or supervised by a physician."(Torres-McGehee et al. 2009 p. 7) [4]

An additional way to prevent eating disorders in female athletes involves education athletes about eating disorders. "Every year there should be mandatory programs for the athletes, coaches, certified athletic trainers, and other athletic staff members. Some of the common questions that should be known are: Who is at risk? What are the barriers to identifying problems at an early stage? What are the signs, symptoms, and medical complications? What are the medical and performance consequences? What resources are available to help symptomatic athletes? How is treatment accessed? How should certified athletic trainers, coaches, teammates, and CSOs respond to an athlete suspected of having an eating disorder? What are the best preventive measures?

Athletes need to be educated on the importance of optimal nutrition to reduce the risk of medical and performance problems associated with prolonged energy and nutrient deprivation. Athletes also need education related to health and performance consequences of menstrual irregularities and the importance of seeking timely medical intervention at the first sign of abnormalities. The educational program should be evaluated routinely to determine the program's effectiveness in changing the knowledge level, attitudes, and behaviors of athletes as well as those participating in their health maintenance and performance enhancement."(Bonci et al. 2008 p. 7) [1]"Anorexia nervosa has the highest mortality rate of any psychiatric illness, estimated at 10% within 10 years of diagnosis. First is cardiac arrest, starvation, other medical complications and suicide, the secondary risk is death.

In bulimia nervosa the mortality rate is lower; approximately 1% within 10 years of diagnosis. Nevertheless, the stats may be deceiving, as patients frequently move between diagnostic categories over the course of their illness. As previously mentioned 50% of patients with anorexia develop bulimic symptoms but still have the primary diagnosis of anorexia." (Bonci et al. 2008 p. 9) [1] Malnutrition is an unbalanced diet or poor nutrition. "Malnutrition decreases metabolic rate and causes abnormalities in the cardiovascular, reproductive, skeletal, thermoregulatory, gastrointestinal, and other systems. In the end these abnormalities can be very dangerous and problematic for athletes who continue to train intensively in an energy-deficient or nutrient-deficient state." (Bonci et al. 2008 p. 9) [1]

Detecting Eating Disorders

In order to assist female athletes who may be at risk for eating disorders early detection is important especially eating disorders such as anorexia and bulimia. Self reporting of eating disorders is rare among athletes due to secrecy, shame, denial, and fear of punishment; early detection requires the development and implementation of a confidential and accessible screening program. One screening method is the Pre-participation Physical Examination. The PPE provides clinicians an opportunity to screen for eating and body weight disturbances.

Other screening processes include medical history questionnaires which are a sensitive and productive screening tool. This questionnaire gathers useful medical history such as dietary restraint, body weight fluctuations, weight control behaviors, body weight and shape satisfaction or dissatisfaction, nutritional beliefs and practices, typical eating patterns, exercise habits, and musculoskeletal injuries with special references to stress injuries involving bones.

In female athletes, additional questions are necessary to screen for menstrual dysfunction. These questions include age of menarche, length and frequency (number of cycles per year) of periods, regularity of periods since menarche, date of last menstrual period, amount of flow, frequency and duration of amenorrhea, and use of oral contraceptive. (Bonci et al. 2008 p. 12) [1]

Managing Eating Disorders

Once the athlete is absorbed by disordered eating most of them are not able overcome the problem alone. The female may think that this is the way to make life easier when in fact it is not. At this stage in the development of the eating problem they will need assistance from people close to them to overcome the eating problem. "The first process in overcoming an eating disorder is that the initial contact should come from an authority figure, someone that the athletes knows and trusts to ensure that the intervention is facilitated with sensitivity and compassion. There should be NO criticism at all. Once it is confirmed the next step is to get a detailed medical history review and physical examination. After all of the tests and labs the health care team will be able to figure out what the appropriate place for treatment will be and to make sure best possible management for the athlete will be." (Bonci et al. 2008 p. 15) [1] It is easier for someone to accept help for a condition if they know the person, are able to trust them, and know that the person who is helping has expertise related to the eating disorder(s).

During this process the female athletes may feel like everyone is against them. This is why they are driven to eating disorders which are a 'quick' fix. The three factors that may contribute to eating disorders include genetics, social, and psychological problems. Psychological problems include: low self esteem, lack of self control, depression, anxiety, loneliness, anger, or history of abuse, whether it is physical or emotional. Social factors include: that our present culture believes that the 'perfect body' is thin and that people focus on the outer appearance of other's instead of the inner qualities. The third factor is genetics which deals with family history.

Conclusions

Eating disorders are causing problems in lives of female athletes. The pressure to be thin and athletic may be burden for many women athletes. These factors may cause them to participate in binging or purging to maintain or lose weight. Anorexia and Bulimia are two of the most prevalent types of eating disorders. These disorders are serious diseases that may severely damage female bodies or even cause death. Eating disorders are very complex and complicated conditions that may start from various causes. Once eating disorders becomes a habit the disorder takes over the person's life which may create a self-effecting cycle of physical or emotional damage.

For any competitive cyclist, to train on the road is to accept the risk of serious injury, because of the twin hazards of vehicle traffic and speed. A multitude of orthopaedic injuries occurs with high-speed accidents, but of most concern are head injuries. Because of fatal injuries during competitive cycling, the compulsory use of helmets has been in place for a number of years at the Tour de France, except for the finishing climb in the mountain stages. In Australia, all cyclists (from everyday users to pro competitors) are required to wear helmets or face hefty fines. Throughout Europe, by contrast, there is no such compulsion.

Chronic injury

Several studies highlight the neck and back as the main sources of overuse injuries. After a six to eight day cycling tour for recreational cyclists, Wilber et al reported that 54.9% of females and 44.2% of males presented with neck pain for medical treatment, and 30% of both males and females with back pain. Patterson et al. (2003) [1] analysed ulnar and median nerve palsy - often referred to as 'cyclist's palsy' - after a 600 km bicycle ride. Of the 25 riders given physical and questionnaire assessments, 23 had either motor or sensory symptoms. Most symptoms were reported in the hands in the ulnar nerve distribution.

Wilber et al (1995) [2] found 85% of cyclists suffering with one or more overuse injuries: 48.8% had neck problems, 41.7% had knee trouble, 36.1% groin and buttocks, 31.1% hands and 30.3% backs. The study also found that female cyclists are approximately 1.5 times more likely than males to develop neck symptoms. Although neck symptoms are the most common, in my experience knee injuries are of more concern, as they pose a greater long-term risk.

Biomechanics

A single pedal cycle involves a power phase from 12 o'clock to 6 o'clock and a recovery phase from 6 o'clock to 12 o'clock. The power phase delivers most of the force that generates forward momentum. This force is produced via the extensors of the lower limb chain: quadriceps, glut max, hamstrings (working at the hip) and calves (working at the ankle). The recovery phase also contributes to overall power delivered in one cycle by the upward pull of the attached shoes via the flexors: hip flexors, hamstrings (working at the knee) and calves (working at the knee).

At 12 o'clock, the knee is flexed to no degrees and then extends 75 degrees through the power phase to 35 degrees flexion at the beginning of the recovery phase. It is important to note that during the power phase the knee will drift medially because of the normal valgus orientation of the femoral condyles (more pronounced in females).

The foot pronates during the power phase, imparting an internally rotating force to the knee, much the same as during the stance phase of running, thereby increasing the stress to the inner side of the knee. The opposite happens during the recovery phase in preparation for another power phase. At the bottom of the power phase, the foot should be parallel to the ground. The lumbar and thoracic spine has to tolerate prolonged flexion and the cervical spine prolonged extension.

Assessment of chronic injury

When a cyclist presents with an overuse injury, the clinician needs to gain an understanding of the following areas to determine the underlying cause:

• the athlete's anatomical alignment
• musculoskeletal function
• bike set-up
• training history and changes in regime

It is imperative that the athlete's bike is correctly adjusted to suit their specific anatomical alignment, in order to achieve bike-body harmony. Static measurements are useful:

• left and right leg length
• Q angle (alignment of the shaft of the femur with the tibia)
• foot position relative to the tibia (degree of external or internal rotation)
• foot alignment (including heel position relative to the tibia, forefoot position relative to the heel and big toe position)

For each injury, the therapist should be aware of the relevant flexibility and muscle balances in order to establish technique faults contributing to injury (for instance, the cyclist may be medially deviating with the left knee or the pelvis may be dropping to the right when the right foot reaches 6 o'clock).

Bike set-up

Correct bike set-up is crucial both to maximise performance and to avoid injuries. But very few recreational cyclists are aware of this. If you venture on to the roads on a Sunday morning, you will see droves of cyclists with their seats set too high or their knees grossly deviating left and right. The following table sets out the key positions that the clinician should ensure their client is achieving in the set-up of their bike. Bike set-up can be assisted greatly by two small pieces of equipment: full shoe-length leg raises compensate for leg-length discrepancies, and forefoot varus wedges placed between the cleat and shoe correct knee alignment by allowing the foot to operate in its normal position. Specific cycling orthotics is commonly used.

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