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WPU

Wellness

Watch

Volume: 1
Issue: Fall 2017

Table of Contents:
Title Page Page 1
Sprint Training Page 2
and athletic Performance
The G.O.A.T sleepwear Page 2-3
Mythbusters Page 4
Clinical Health Page 3-4
Nutrition Page 4-5
Research Page 5
Summary Quiz page 5-6

Activity Page 6
About the Authors Page 7
Sprint Training and Athletic
Performance
Tyler Vivian
Sprint Training is sometimes neglected by athletes but
is very effective in increasing overall power, strength
and explosiveness. Athletes tend to have a
misconception that weight training will lead to them
running faster. It is true, that resistance training can
increase power, strength, explosiveness and should be
implemented in every athlete's program. However,
there is very little carry over to actually running faster.
Sprinting is relevant in most sports, especially
anaerobic sports, such as football, rugby, or softball.
These sports include quick, short bouts of maximum
effort movement like sprinting. Sprint training also
includes the training of acceleration, deceleration, pure
speed and speed endurance. Which all occur on every
play on a playing field. The NFL holds a combine
every year, for potential draft picks to showcase their
skills. The combine test them in the 40 yard dash, 225
bench test, vertical jump and other things. NFL scouts
use the 40 yard dash as better indicator for potential
success over the 225 bench test. Typically, those who
have better 40 yard dash times are drafted higher and
get paid more money. Sprint training also directly
mimics the energy systems and muscles used in sports.
Coaches and athletes get obsessed over increasing
their max bench, squat, deadlift and putting on muscle
mass, but what purpose does squatting 800 pounds or
putting on 15 pounds of muscle serve if the athlete
can not sprint or move well. By incorporating sprint
training it may lead to an increase in those lifts. As
for any exercise program, it is important that sprint
training is prescribed correctly to ensure desired
results. Sprint training should be prescribed and
trained specifically to the demands of their sport.
Sprint training is not only for athletes but is also
beneficial to non athletes. It can boost cardiovascular
fitness, aid in body fat loss as well if prescribed
correctly. Overall, Sprint training will lead to strength
but strength training will not increase sprinting
performance. Mix Sprint training in with resistance
training with proper form to increase overall
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explosiveness and boost athletic performance.
References: 1. Dobbin N, Hunwicks R, Highton J, Twist C. Reliable
Testing Battery for Assessing Physical Qualities of Elite Academy
Rugby League Players. [Internet]. Journal of strength and
conditioning research [date unknown]; [cited 2017 Nov 21 ] Available
from: https://www.ncbi.nlm.nih.gov/pubmed/29140912
Kasai N, Kojima C, Sumi D, Takahashi H, Goto K, Suzuki Y. Impact
of 5 Days of Sprint Training in Hypoxia on Performance and Muscle
Energy Substances. [Internet]. International journal of sports medicine
[date unknown]; [cited 2017 Nov 21 ] Available from:
https://www.ncbi.nlm.nih.gov/pubmed/28965346
Markovic G, Jukic I, Milanovic D, Metikos D. Effects of sprint and
plyometric training on muscle function and athletic performance.
[Internet]. Journal of strength and conditioning research 2007; [cited
2017 Nov 21 ] Available from:
https://www.ncbi.nlm.nih.gov/pubmed/17530960
Morales-Alamo D, Guerra B, Ponce-Gonzlez JG, et al. Skeletal
muscle signaling, metabolism, and performance during sprint exercise
in severe acute hypoxia after the ingestion of antioxidants. [Internet].
Journal of applied physiology (Bethesda, Md : 1985) 2017; [cited
2017 Nov 21 ] Available from:
https://www.ncbi.nlm.nih.gov/pubmed/28819003
Sierer SP, Battaglini CL, Mihalik JP, Shields EW, Tomasini NT. The
National Football League Combine: performance differences between
drafted and nondrafted players entering the 2004 and 2005 drafts.
[Internet]. Journal of strength and conditioning research 2008; [cited
2017 Nov 21 ] Available from:
https://www.ncbi.nlm.nih.gov/pubmed/18296949
The G.O.A.T Sleepwear
Tyler Vivian
Under Armour has teamed up with the greatest
quarterback of all time, 5 time super bowl champion,
Tom Brady to create athlete recovery sleep wear. Tom
Brady is 39 years old, and continues to play at the
highest of levels. He says the reason that he has been
able to play this long, at this level, and remain healthy
is because of proper recovery and most of all, sleep.
Tom Brady was already sponsored by Under Armour,
which has been making athletic clothing, sneakers and
other products for years. Tom Brady has his own
brand called TB12 that promotes, career longevity,
physical therapy, proper recovery, nutrition and
overall health. TB12 and Under Armour created
pajamas, bed sheets, and pillow cases made of
bioceramic materials. The athlete recovery sleepwear
cost about 200 dollars for tops and bottoms. The
bioceramic material is suppose to keep natural heat
inside the body and reflect far infrared heat back to the
skin. The far infrared heat is suppose to reduce
inflammation, improve circulation, and shorten
recovery time. This works because when the body is
hot, it causes vasodilation to improve circulation.
Despite keeping the heat in, it is the sleepwear is
actually cool and comfortable. Different studies,
using the bioceramic clothing has shown, improved

health, helps injuries, body measurement reductions in
women, and even relieved menstrual pain in
adolescent women, Sleep is very important for an
individual's health. It is recommended for everyone to
get 8 hours every night but for those who are very
active, it is suggested to have 9 or more hours of sleep.
Sleep is sometimes difficult with long nights of work,
stress, social life and on top of it, maybe having to
wake up early for another busy day. These pajamas are
suppose to make a person sleep better and promote
recovery of the body for the next day. It has been
found that people who wear the sleepwear, fall asleep
faster, sleep better, and sleep longer. Sleep is essential
for quality of life. Sleep and quality of sleep can
determine overall health and well being, and has
impacts on physical development, emotional
regulation, and cognitive performance. References: I slept
in Tom Brady's bioceramic pajamas [Internet]. [Internet]. Fox News
[date unknown]; [cited 2017 Nov 22 ] Available from:
http://www.foxnews.com/tech/2017/02/06/slept-in-tom-bradys-
bioceramic-pajamas.html TB12 Tom Brady Recovery Sleepwear
Innovation [Internet]. [Internet]. Under Armour [date unknown];
[cited 2017 Nov 22 ] Available from:
https://www.underarmour.com/en-us/tb12.Hall B. Is Bio-Ceramic
Clothing Legit? Examining The Science Behind Tom Brady's Fancy
Pajamas [Internet]. STACK 2017; [cited 2017 Nov 22 ] Available
from: http://www.stack.com/a/is-bio-ceramic-clothing-legit-
examining-the-science-behind-tom-bradys-fancy-pajamas. Watson
AM. Sleep and Athletic Performance. [Internet]. Current sports
medicine reports [date unknown]; [cited 2017 Nov 22 ] Available
from: https://www.ncbi.nlm.nih.gov/pubmed/29135639
Mythbusters
Tyler Vivian
Women tend to steer away from traditional weight
lifting because of the fear of becoming too bulky. It is
a myth that women will become bulky from lifting
weights and lifting heavy. Unless a woman has crazy
genetics, is putting testosterone into their body they
will not get bulky. Women do not produce enough
testosterone to build tremendous size in their muscles.
Testosterone is the main hormone in muscle growth. A
lot of women just want to become toned and lift
lighter weights for a lot of reps. This is great if trying
to build muscular endurance but will be very difficult
in building that toned looked they are going for.
Women still need to build muscle to tone it. Women
should stick to a rep range of 6-12 reps and it should
be moderately difficult. Also, quality over quantity.
Quality of the rep is important to build muscles and
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get the athlete look women are striving for. Women
should not be afraid to lift heavy. Strength training has
numerous of benefits as far as weight loss. Strength
training will increase your Basal Metabolic Rate
which will lead to more calories burned and more
weight loss. Other benefits on top of getting that
athletic build include, increasing bone density, better
balance, agility, and coordination, improves sleeping
patterns and reduces the risk of diseases. On top of all
this, it will increase your mental health, feeling
confident and fantastic about your body and yourself.
Clinical Health & Wellness
Andy Santiago
When it comes to special populations that are dealing
different cancers in the world, most ways that can aid
in the cancer with doing physical activities of some
sort. Research has shown that with exercise, the
patient can improve their quality of life and be able to
function physically. Too much rest in a patient can
lead to loss of body functions, weakness in the
muscles, and reducing the person range of motion. A
variety of benefits by doing regular exercise can help
the patient during treatment such as
Improving Balance
Lower the risk of heart disease
Lessen the risk of osteoporosis
Increase blood flow throughout the body
Lower the risk of being anxious and depressed
Lower the symptoms of being fatigued
Improve the individuals ADL (Activity of
Daily Living)
These are just to name a few. When providing an
Exercise Prescription for the patient, each program
will be tailored based on the stage of the cancer the
patient is in, cancer treatment, and the individuals
stamina, strength and fitness level. If the patient has
been exercising prior to being given treatment, the
patient would be recommended to exercise less then
normal or at a lower intensity. Patient have been living
an very lifestyle in which theyve had little to no
exercise before being provided with cancer treatment
should start off with short low intensity activity such
as taking walks around their street. If the person has a
dog or a friend, it could provide them with positivity
when theyre walking because they have someone to
be with. For those have cancer that has been spread to
the bones, arthritis, or neurological issues may need a
caregiver to aid them in exercise instead of doing
things on their own. Most individuals should be able

to increase their physical activity intensity and also the
duration According the American heart society, cancer
survivors recommend to take these actions when par
taking in physical activity.
Aim to exercise at least 150 minutes per week
Use strength training at least two days a week
Continue to use activities of daily living (raking
leaves, putting groceries away etc.)
Research has also shown that patients with breast,
prostate, colon or ovarian cancer have shown that
physically active cancer survivors have had a lower
risk of cancer reoccurrence compared to those who are
inactive. When it comes to overweight cancer patients
after treatment, the recommendation is to limit foods
that are high in calories as well as drinks. Some
carbohydrates sources of food is vegetables , whole
grains, and fruits. Once treatment is over, the patient
should check with their doctors to make sure it is okay
to exercise. Here are some things to think about when
wanting to begin physical activity.
Do not exercise if the red blood count is low
Do not exercise if the minerals in your blood
such as potassium and sodium numbers are low
If the white blood cell count is low, stay away
from public gyms and other public places that will
help you fight infections.
Do not exercise if you feel any pain or
nausea/vomiting.
Nutrition
Andy Santiago
Nutrition Timing can be defined as a planned timing
of consuming macronutrients (proteins, carbohydrates
and fats) to help promote health, improve
performance, and recovery. Some of the benefits when
it comes to Nutritional Timing especially in athletes is
the following:
Optimize fuel to remain energized throughout
the duration of the training session
Helps repair and strengthen the muscles post
workout
Helps to ingest sufficient nutrients to keep the
body healthy and fight off infections
Aids in recovery from training to prepare for the
next session
When an athlete is exercising regularly, the body is
primed for fat loss or fat gain based on the athletes
goals. Consuming the wrong foods prior to exercise
can hinder the session while consuming the correct
foods that have more nutritional value can help with
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making the training session more beneficial. Nutrition
timing can help with regulating the bodies
metabolism, shift hormonal responses and also alter
body compositions. A source called Insulin helps in
nutrition entry into the muscle cells. If insulin in the
body rises, the muscle growth benefits will not
happen. If the athletes plans a higher day of
consuming carbohydrates, insulin will be much
responsive and the body can function more properly.
When it comes to nutrition prior to working out, there
a few reasons as to why it is beneficial. One of the
reasons is that it helps in replenishing glycogen in the
body and also is a short term storage of carbohydrates.
It also helps with supplying immediate energy needed
for the activity as well as giving the muscles a proper
load of glycogen from proper recovery the day before
an event. Since carbohydrates is the primary sources
for energy that is utilized in the body, foods such as
oatmeal, whole wheat toast, a bagel just to name a few
are all good sources before working out. In terms of
hydration, it is recommended to consume fluids
around 4 hours before activity. Consuming
carbohydrates should be done between 2-4 hours
before the session. If you do eat about 30 minutes to
an hour prior to training, the body doesnt have
enough time to digest the nutrients and could have a
negative effect when training. During short or less
intense exercise/race events that are done by the
athlete, consuming a snack mid way through is not
really necessary. However, if the session is lasting for
longer then an hour, nutrition is then highly
recommended to maintain the athletes endurance. The
general guidelines for consuming nutrients is taking in
about 30-60 grams per hour and also for fluids
consuming electrolyte sources such as Gatorade or
even chewable energy packs that Gatorade has made.
Post workout is one of the most important part of
nutrition timing to gain the most results. The first 30
minutes after working out is the most important time
for muscle recovery as the body has something called
the anabolic window and this where the body is in an
optimal state to take all the proper nutrient for muscle
growth and replenishing and this window can also
help with increased blood flow throughout the body.
The recommended intake for post workout is 1.0-1.5
kg per pound of body weight and 1.2-1.7 kg per pound
of body weight. Some options that are recommended
for post workout can be the following:
Fruit Smoothies
Energy Bars (Quest Bars)
Protein Shakes
Whole Grain Pasta
Grilled Chicken/Steak
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Research activity at 55.7% compared to 33.7%. The reported

frequency of exercise did not differ in any significance
Andy Santiago
when it came to the ethnicity of the participants
although the results showed that Caucasian students
were more frequent at exercise then African American
participants. When collecting all the day in the end,
As most people know, physical activity is significant results showed that frequent exercisers in this study
from both a physical stand point as well as a drank more significantly in greater amount then the
physiological stand point. There is a perception that participants who did not involve themselves in
physical activity can be directly associated with exercise. However, frequent exercisers in the study
positive health behaviors. Encouraging young college had showed that they smoked much less often then the
student to engage in physical activity has been a individuals who did not participate in exercise. In
recommendation to aid them to avoid in taking risk conclusion, the results had showed that vigorous
behaviors that can occur in college such as substance exercise that participants did was vastly associated
abuse such as drugs and alcohol. The main purpose of with alcohol and cigarette usage among the college
this study being conducted was to explore the students.
relationship between self reported vigorous physical Summary Quiz
activity frequency and substance use among college
1. One of the exercise benefits for cancer
students and also wanted to see the relationships based
patients is that It will help lower the risk of
on gender and ethnicity. The participants of this study
osteoporosis (True/False)
were 391 freshman students from a college in
2. The recommended time table to consume
Northeast Florida. Just more then half of the
carbohydrates prior to working out is 30-60
participants were females at 52.7%. Majority of the
minutes (True/False)
students were white at 78.5% and that was followed
3. Which is one of the following reasons for a
by 12.0% being Spanish or native American and 9%
cancer patient to not participant in physical
black. The mean age of students was 18.38 years. The
activity?
researchers of this study asked the interested students
A. If their red blood count is low
4 basic screening questions to confirm that they were
B. If theyre feeling pain
at least the age of 18, were first-year students, lived on
C. Feeling Nausea or Vomiting
campus, and whether or not they had consumed
D. All of the Above
alcohol within the last 30 days. As the procedure, the
4. What Kind of Material is Tom Bradys sleep
researchers used a college survey to college the data
wear made with?
results and it was a self report in regards to alcohol
A. GOAT
and drug consumption, risk and protective factors that
B. Bioceramic
are associated with alcohol and drug use as well as
C. Infrared
other health behaviors such as exercise. The
5. What is underutilized in Athletes strength
participants had completed the surveys in about 30
programs?
minutes. Researchers used a 6 baseline substance of
A. Sprint Training
questions that started out with the phrase, During the
B. Deadlift
past 30 days. The physical activity of the participants
C. Resistance training
were measured based on one question and it stated
During the past 7 days, on how many days did you Activity
exercise or participate in physical activity for at least
20 minutes that made you sweat and breathe hard such
L W E I G H T S V F H C A F N
as basketball, soccer, running, swimming laps, fast
bike riding, or similar aerobic activities? According
to the results of this question, most students reported E L C S U M A G T Y A T O S I
inactive exercise at 45% followed by regular exercise
at 29.9% and frequent exercise at 24.8%. More
I N F R A R E D P G V T J T E
importantly, it showed that men significantly
exercised more then women at 37.5% compared to
13.6%. Both men and women exercised regularly in Y J C I M A R E C O I B O R T
close ranges at 28.8% to 31.1% where as more
women then men did not participate in physical
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C G R Y Y R R E G R X A S E O WELLNESS

W R O K N T G N C Y G L T N R

R E L L R G I B D N F A E G P

Y U L O O T M I A O A N O T E

B R P L N N A F H I I C P H E

H H E I N B H E G T W E O R L

Y U R V E E A C H I E N R Z S

X P H T O L S T E R Y G O A T

S E E D T C L S J T T C S Q W

J S L H M U E H K U N K I R C

H C R A E S E R H N V J S C D

BALANCE BIOCERAMIC BULKY

CANCER DIABETES FAT

GOAT HEALTH HYPERTROPHY

INFRARED MUSCLE NUTRITION

OSTEOPOROSIS PROTEIN RECOVERY

About the Authors

RESEARCH SLEEP SPRINTING

Hello, My Name is Andy Santiago

STRENGTH TECHNOLOGY WEIGHTS
and Im currently a senior at
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William Paterson University. One

of the things that got me interested
in becoming an Exercise
Physiologist is being an athlete my
entire life playing both baseball and
football. I enjoyed learning the
exercising aspect as well as
Nutrition which is the most
essential part when trying to either
gain or lose weight. My goal upon
graduating is continuing to be in
these field and working with
athletes to help them get better in
their specific sport or working with
an older adult population to help
them live a healthier lifestyle.

My name is Tyler Vivian. I love

sports. Ive competed in basketball,
baseball, tennis and competed in
football at William Paterson for 4
years. Being named the captain my
senior year. I am an exercise
physiology major and I love
coaching. My goal is to become a
strength and conditioning coach to
be able to make athletes the best
they can be and reach their full
potential.

300 Pompton Road, Wayne, NJ

07470
Department of Kinesiology
(973)-720-2362
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