Section 1 - Introducing "The Athlete Inside"
Section 2 - Athletic Training & Conditioning Class: The
First Week
Section 3 - Need to Know! Fitness Terms & Exercise
Principles
Section 4 - Athletic Training Workout Design
Section 5 - Sports Lectures & Workouts
Section 6 - Another Game/Student Projects
Section 7 - More Sports!
Section 8 - It's All in Your Mind (at least 75%)
Section 9 - Personal Trainers & Group Instructors: How to
Use this Information
Correspondence Course Assignments
Online Course Descriptions
"How to Order."
Golf
Sports for Strength Training
Marathon Running
Bicycling
Perfect Summer Sports
Here are articles I wrote that contain information about the background and training for several other sports. Feel free to use this information as a "springboard" for your classes, and I also encourage you to do more investigation to expand your knowledge.
One activity that is growing in popularity is golf. Many people spend much of their recreational time on the greens. The opinion toward a regular exercise to compliment regular golfing is divided. Some players give little thought to the benefits a well designed routine can bring to their games. If you love the sport of golf would you be willing to take one hour a week to improve your game? One client I trained several years ago experienced impressive strength gains that lead to increased power on her drives. She felt that her first hole-in-one was at least partly due to her regular exercise program. Let's explore some of the ways a fitness routine helps train someone for the sport of golf.
Our daily lifestyle movememt tends to move straight using forward/backward and up/down motions. Golf uses the muscles in a different way from any other activity. Hitting a ball with a club is almost purely rotational, twisting the entire body. Golfers consistently use one side of their bodies without giving the other side equal time. The combination of these stresses can cause discomfort and can lead to injury.
While most don't think of golf as a tough, physical game, there is a significant risk of injury to the wrists, hands, lower back, shoulder, and neck along with various chronic conditions such as tendonitis. Fitness trainers can provide exercise programs to help prevent and rehabilitate these problems.
Basically there are two steps in injury prevention for golf as well as most other sports:
Rotation is a key concept in most golf warm-ups. A standard warm-up would emphasize arm and shoulder motions that stretch and rotate the back and shoulder muscles. Laying a club behind the neck or hips, stretching the arms to anchor each end and slowly swiveling as far as possible each way while stabilizing the head and spine is an example of a warm-up exercise. Another form of warming-up is using a weighted club and making very slow smooth versions of the regular swing. Warming up makes the swing flow more easily because the body is looser and more flexible.
Strength and flexibility enhances sport techniques by allowing the athlete to assume advantageous body positions. Strength in golf is of little use without flexibility so a weight training program for a golfer would work toward increased strength, flexibility and muscular endurance. Men are usually lacking in flexibility while women usually need strength work. Regular lifting programs combined with aerobics and stretching routines build endurance and are a great way for almost any player to gain driving distance.
Weight training exercises for the lower body help develop balance for golfers with weak leg muscles. Specific exercises for the hands, forearms, trunk rotators, and back are also a must. Many people have weak rotator cuff muscles. These help hold the arm in its socket and play a key role in the repeated rotational movements of the golfer's arms.
A lot of golfers complain about "bad backs." All sports rely in one way or another on the back and proper alignment can make or break a performance. Weak backs set a person up for imbalances in strength and flexibility and can lead to pulled muscles and poor posture. When there is improper alignment of the spine, weak abdominal muscles allow the stomach to sag. The golf swing results in the hips rotating toward the rear which exaggerates the curve of the lower back and puts pressure on the vertebrae and disks. A well designed weight training and stretching program can alleviate much pain and injury and produce a balanced body.
With the emphasis on cardiovascular fitness, many aerobic enthusiasts do not view golf as "real" exercise. It is widely known that pulling a cart or carrying your clubs is more of a workout than riding in a cart. If you play golf for fitness benefits, definitely walk the course. If you schedule your time efficiently, you may be able to include a quick aerobic walk around a large portion of the outskirts of the course during your warm-up or after your game. Or you can do your choice of aerobic training at other times during the week.
Another aspect to the golf game involves Mind/Body fitness. Using stretching time to also relax and practice mental imagery can help improve your golf game. Mental exercise uses all the senses to visualize yourself playing an excellent game of golf, seeing and feeling it in detail. A well balanced fitness program includes cardiovascular exercise, muscle training, flexibility, and recreation. Avid golfers can thoroughly enjoy their sport and get fit and healthy while training to improve their game.
After you have developed the habit of exercising with weights, you may wonder if there is more to resistance workouts than training for general fitness goals. What competitive activities exist for strength training enthusiasts? Most resistance training programs for general fitness have their origin in the competitive sports. Competitive strength events usually fall into the categories of power lifting, Olympic lifting, and bodybuilding.
Power lifting consists of three lifts: the bench press, squat, and dead lift. The winner is determined by who can lift the most weight for all three lifts. Olympic lifting consists of using the most weight in two lifts, the snatch and the clean and jerk. Both of these sports have a training goal of maximal strength development.
Power lifting centers around the three exercises performed in competition. The athlete works with very heavy weights to increase his strength. The number of repetitions per set stay low. Since they work so heavy, rest periods between sets are several minutes in length.
Olympic lifters also work very heavy, and they spend a lot of time on their technique since the lifts they do involve a pull movement that requires precision as well as strength.
Bodybuilding is a popular sport that has its roots in ancient history. The well-muscled practitioners of bodybuilding are reminiscent of statues carved during the Renaissance. But the admiration of human muscularity extends back even beyond Michelangelo to ancient Greece and Rome.
The earliest record of resistance exercise was found on the walls of a funeral chapel in Egypt. In the 6th century BC, training for strength was predominant in Greece and Rome. Milo of Crotone is credited with inventing progressive resistance. Every day for four years he would shoulder a growing calf and run the length of the Olympic stadium. As the young bull grew, so did Milo's muscles.
After the fall of Rome, interest in exercise waned until the 1500's. Sixteenth century accounts of strongmen and their feats can be found. In the late 18th century European schools began emphasizing physical education. In America, Ben Franklin practiced resistance exercises into his eighties.
In 1824, the first gymnasium in the US was established. Many more followed and were of a caliber that would rival those of today.
The first recognized bodybuilder of modern times was Eugene Sandow in 1889. His unique contribution was the public display of human muscularity for its own sake. Sandow, promoted as the world's best built man, toured many countries performing an act which included stepping into a glass booth and striking muscular poses to music.
Several elements contributed to the growth of bodybuilding. The invention of the camera allowed artists to depict people as they really looked. Portraying energy and power required real muscle. The fairground platform had always included strongmen. Now the attention of the audience shifted to the posed physique.
A new interest in physical exercise was also a reaction to the sedentary lifestyle that resulted from the population shift from the rural to the urban setting. As advances in understanding human physiology were made, the beneficial effects of exercise became clear. At the same time, greater aerobic involvement in exercise led to a leaner muscular ideal. With the promotion of fitness and muscle building equipment, people realized they could sculpt their own bodies.
Among those who provided exercise equipment to the public were Sandow, Alan Calvert, founder of Milo Barbell Co., and Charles Atlas, whose mail order business coined the terms "97 pound weakling" and "kicking sand in your face."
The first physique contest in the US was in 1904. Soon the rise in amateur lifting produced the desire for rules and regulations so that fair and honest competitions could be held and records could be verified. Set poses were systematized to become the norm by which bodybuilders could be compared. Today there is a strict criteria of proportion, symmetry and muscularity.
Bodybuilding as a sport gained popularity in the 1970s, resulting in many competitions being held presently. Unlike sports that rely solely on strength, the goal of bodybuilding is balanced muscular size, symmetry, and definition. The contestants display their abilities to create a visually balanced body by posing in routines that highlight their best physical qualities. To enhance their appearance, bodybuilders pay strict attention to their food intake to reduce their body fat to a minimum.
Bodybuilding involves more exercises than other resistance training sports. Each muscle of the body is worked at different angles and exercise loads to obtain the most gain in muscle size. They use more repetitions per set, 8-12, and often do multiple sets of 3-6 per exercise. It is felt that this high intensity volume of exercise may be the main stimulus to hypertrophy or the increase in muscle size. The rest periods are also distinctive, being short in length, to promote the muscle definition and vascularity desired in this sport.
The audience at bodybuilding contests are unique in that many are themselves players, too. People in this sport like to help others learn. Bodybuilding supports an increase in self-confidence and esteem.
Have you ever wondered how someone would prepare to run 26 miles? Seasoned runners are usually happy to share their training programs. A good base of running is needed, such as 3-5 miles daily, being able to run 50 or more miles per week by about 13 weeks prior to the race. About three months in advance, begin to gradually increase your mileage until you have a running schedule that will train you specifically for the run you're preparing for. An interesting feature of a runner's schedule is that you don't train by running the full distance of the race. In other words, it isn't necessary to run 26 miles once a week to be ready for the race. Instead, the build up of steady training plus the flow of adrenalin on race day will allow you to run the race.
As the race day approaches, the training schedule may resemble this:
Weight training focuses on abdominals, back, calves, hamstrings and knees. This helps prevent injury.
The two weeks before the race the workouts are tapered off so that the racer will be well-rested for the race. Run hard 5 days before, then only very lightly the next two days, followed by complete rest.
The food intake of marathon runners is a diet-hater's dream. Large amounts of complex carbohydrates, potatoes, pasta, fruit, grains and vegetables are consumed daily. Many use carbo-loading the week before the race. Beginning three or four days prior to the race, larger and larger amounts of carbohydrates are consumed. These are stored since there is no exercising at this time. About 4 hours before the race, the runner eats the last big meal. Some snacks may be eaten during the race.
Water is of utmost importance during any running event. Racers carry water bottles or have someone ride a bicycle carrying the necessary water. Dehydration is undesirable, so frequent drinks of water/and diluted sport drinks are necessary.
This running program is obviously for a veteran athlete. Those interested in beginning a running program with the goal of running a marathon should begin by learning proper technique and scheduling. There are many good books. Using a trainer also insures safety and motivation.
Women should have an experienced coach or trainer check their Q-angle to see if they have body alignment that will allow them to run without knee injury.
These training tips seem like a lot of work, so why run a marathon? Why not! The challenge, the peak of running and meeting a goal, stressing the body in a positive way, and reaching a new level of fitness are some of the reasons a person may enjoy a marathon.
Cycling for fitness can be an activity for just about everybody. Riding a bike is a non-impact exercise that can produce as high a level of cardiovascular training as desired. In the category of exercise activities requiring equipment, it is one of the highest rated participation sports. The fact that it is non-impact, makes cycling more therapeutic than injurious. For the elderly or those recovering from accident or injury, cycling can be the primary form of fitness.
When it comes to choosing a bike, the rider must know the type of riding he plans to do. Basically there are three types of bikes.
The road/racing bike is what people think of as a "10 speed". This is the bike used for racing or riding long distances on paved roads. People who are competitive or want to go distances of 25 miles or more per ride should have one of these bikes. The beginning cyclist should use low gears and fast pedaling to increase the stamina needed for long rides. Touring, which is a term for long-distance riding, places big demands on the muscles of the back, arms, legs, and neck. By cycling several times a week and doing a weight training program that works these muscles 2-3 times a week, an exerciser can improve cycling skills quickly. The miles covered with each ride should be gradually increased over a period of weeks.
Mountain bikes or all-terrain bikes have fat tires and place the rider in a more upright position than road bikes. Mountain biking is a fast paced, off-road sport that uses every muscle in the body and every brain cell in the head. For safe mountain biking the rider and the bike must operate as a unit as they brave the hills, constantly in motion and out of balance. The rider learns how to steer with the entire body and react to gravity and centrifugal force. Mountain biking requires muscular and cardiovascular strength, balance and good reflexes. A resistance training program can certainly be an asset to the serious mountain cyclist.
There is a third type of bike called a hybrid or fitness bike. It is similar in looks to the mountain bike, but with tires similar to a road bike. These are designed for comfort and have a wide range of gears. An exerciser can ride on pavement or dirt roads easily with these bikes, making them a good choice for the average individual who likes to exercise outdoors.
Whatever kind of cycling activity appeals to you, it's important to choose a bicycle that fits properly. Everyone is built differently and bikes from a good bike shop can supply a custom fit, even if the least expensive style is purchased. A good fitting bike is essential to enjoyable cycling.
Also essential to pleasant and safe cycling is a helmet. Head injury is the most disastrous thing that can happen if you fall off your bike. If your head hits the ground without a helmet on, there is a 100% chance you will be injured. With a helmet, the chance of head injury is only 2%, even if it does bounce on the pavement. Cycle safe, smart, and fun!
At the begining of summer I find myself longing for a new or different exercise activity to supplement the season. No matter how much you like your exercise routine, you may also feel this way. I did some research about various sports and workouts, and came up with the following. Maybe you will get some ideas to make your summer memorable.
Hiking is an activity that cannot be compared to walking. There is an escape from "civilization" that can be accomplished in a day hike or a week-long backpacking adventure. The amount of planning required depends on the length of your hike. Many people are surprised when the fronts of their legs end up more sore than the calves. Some eccentric training can prepare the shins for this. When doing leg training, make the return movement very slow and deliberate.
Ecotourism refers to a backpacking tour in a country for the purpose of appreciating endangered environment, such as in the rain forests of Brazil. If you want to try such a vacation, contact an escorted tour group and travel with naturalists. Make sure you understand the conditions you will face before you make a final commitment.
Somewhat related to hiking (you have to do some walking) is rock climbing, a combination of scenery, physical strength and mental fortitude. Sporting equipment such as a climbing harness, climbing shoes, and a helmet, upper body strength is balanced with technique and fitness. Balance is very important, too. Climbing with a reputable club will provide you with the safety and technique lessons you will need.
Some health clubs around the country have installed simulated rock surfaces in a racquet court for the sole purpose of being climbed. This activity is being promoted as effective for fitness building and cross training. One company even makes a machine for climbing that resembles a vertical treadmill with hand holds.
If your idea of summer fun involves being wet, there are plenty of water sports you could try. Bodyboarding is an ocean activity using a 3x2 foot polyurethane board. You paddle out just beyond where the waves are breaking, then watch for a breaking wave. Kicking and paddling until you are in front of the wave, you ride the wave into the shore.
Bodysurfing is similar, but without the board. Both are aerobic activities, but bodysurfing is a harder workout because you are continuously swimming. If these challenging activities appeal to you, make sure to include a flexibility routine in your program now.
Windsurfing or boardsailing combines the best parts of surfing and sailing. This is not an aerobic activity, but it does develop arm strength. It's important to learn safety, sailing technique and how to handle the equipment.
Waterskiing is an exhilarating sport using all the major muscles of the body in an anaerobic way. A personal floatation device is a must, as is access to a boat.
A sea kayak is the backpack of the ocean. Technique and endurance are more important than strength. You can get a total body workout while burning as many calories as you do while rowing on a machine or in a boat. A week or weekend tour with a professional kayaking company is the best way to become good at this sport.
If you want to try the underwater world, start with snorkeling. It tones the total body and conditions you aerobically. Scuba diving requires lessons and a certification. You are introduced to the physical effects of diving and the safety rules. You learn how to set up gear, enter the water, descend and communicate with others, and are taught emergency procedures and buddy breathing. Scuba diving is a resistance and toning workout that can be strenuous or leisurely. Conditioning by swimming about 3-5 miles per week can help keep you safe.
I hope this short menu of summer activities has spurred your imagination. Maybe we'll run into each other on a mountain path or off the shores of Mexico!
Section 1 - Introducing "The Athlete Inside"
Section 2 - Athletic Training & Conditioning Class: The
First Week
Section 3 - Need to Know! Fitness Terms & Exercise
Principles
Section 4 - Athletic Training Workout Design
Section 5 - Sports Lectures & Workouts
Section 6 - Another Game/Student Projects
Section 7 - More Sports!
Section 8 - It's All in Your Mind (at least 75%)
Section 9 - Personal Trainers & Group Instructors: How to
Use this Information
Correspondence Course Assignments
Online Course Descriptions
"How to Order."