...Introduction Mogul skiing is a fairly new sport that emerged as part of freestyle skiing back in the 1960’s and 70’s (Appelbe, 2010). Moguls are the bumps that are formed when skiers push down the snow as they ski downhill. The formation of moguls happens naturally with time on a frequently used slope. This unstable terrain was challenging to many and soon became a course to run on the slopes. In 1966, the first freestyle event took place in Attitash, New Hampshire but was not yet recognized as a sport. Later, however, the Canadian Freestyles Skiers Association was formed and mogul skiing was recognized by The International Ski Federation. Freestyle skiing was originally broken up into three distinct disciplines which were aerials, ski cross, and moguls. Moguls and aerials became Olympic sports in the early 1990’s, and ski cross became an Olympic sport for the first time at the 2010 Games (Appelbe, 2010). The mogul skiing event is a downhill event where the goal of the skier is to finish the run as fast as possible while maintaining control through a very unstable terrain filled with moguls and they also need to execute tricks and turns to impress the judges. The moguls measure approximately four feet tall and are approximately 3.5 meters apart, the slope also has two small jumps known as “kickers” due to the steep take off. Each mogul slope whether natural or man-made is different so the terrain is never exactly the same. There are several competition events for mogul...
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...Most Productive Muscle Building Exercises Detailed look at the most potent muscle building exercises, as well as a body part by body part breakdown. Stop wasting time in the gym and start getting results! Workout is made up of only so many sets and exercises. Constructing a workout without a purpose and without the use of the best available tools will only waste your time. If you want to gain muscle and strength at the fastest rate possible you will need to choose the best possible exercises. The following exercises are the best of the best. You will notice that they generally fall into three categories: 1. Barbell Exercises. 2. Dumbbell Exercises. 3. Body weight Exercises. When you begin to explore the muscle building workouts on Muscle &...
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...Macrocycle for Short Distance/Sprint Training Training Needs Analysis: The major muscle groups that need to be trained are the hips, the upper leg muscles (quads and hamstrings), the lower leg muscles (calves), the chest and shoulders, and the abdominal muscles. Resistance, interval, and anaerobic training should be used. The primary energy systems to be stressed are the ATP-PCr and glycolytic systems. The primary sites of concern for injury prevention are the hip flexors, the quads, and the hamstrings. Phase 1: General Preparation-Preseason Overview: The main objective of this phase is to build a base. To do this it is important to involve the maximum number of muscle groups in order to prepare the muscles, ligaments, tendons and joints to endure the harder workouts later on in training. Interval Program: The program has an emphasis on running technique to make the runners as efficient as possible. This program includes both specific technique and speed development drills. It will involve repeated, short, and intense intervals, focusing primarily on the ATP-PCr energy system. Rest periods between intervals will differ in accordance to the intensity and length of the intervals themselves. Training Sessions: Warm-up: 5-10 minutes of low intensity aerobic exercise (jogging two laps around the outdoor track and four laps around the indoor track is a common warm-up) Flexibility: Active stretching of all major muscle groups- high...
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...FITNESS TEST FOR CHAD EVERMORE Unlike other sports, golf does not require intensive power, aerobic, muscular endurance or strength but it does require high levels of skill. Acquiring, developing and maintaining these skills requires a prolonged time for which golfers need to develop fitness components. The fact that Chad is 55years, other age- related tests should be done on him. Cardio-respiratory /endurance fitness Fatigue determines a golfer’s performance. Fatigue usually from walking the 18 holes of the field, the swings and movements greatly affects speed, reaction concentration and neuromuscular coordination. Walking /Running tests, continuous tests to exhaustions, step tests, intermittent tests can be used to measure improvement during the workout program. Strength In the game of golf one needs strength and power which are closely related to solid stability, appropriate grips, controlled swings and calculated outburst of power. Maximal strength tests, handgrip, upper body and hanging lifts tests should be conducted. Flexibility To determine Chad’s range of motion of swings and movements it’s very important to carry out flexibility tests to avoid injuries. Sit and reach test (for hamstring lower back flexibility), shoulder flex tests, back stretch tests (for upper body). Aerobic fitness test Golfers need strong fitness during the rounds of play. Cooper 12min run and cycle tests are recommended. Others Considering Chads age, blood pressure test is required to...
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...Bodyweight Strength Training Anatomy Bret Contreras Human Kinetics Library of Congress Cataloging-in-Publication Data Contreras, Bret, 1976Bodyweight strength training anatomy / Bret Contreras. pages cm 1. Bodybuilding--Training. 2. Muscle strength. I. Title. GV546.5.C655 2013 613.7'13--dc23 2013013580 ISBN-10: 1-4504-2929-7 (print) ISBN-13: 978-1-4504-2929-0 (print) Copyright © 2014 by Bret Contreras All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. Acquisitions Editor: Tom Heine Developmental Editor: Cynthia McEntire Assistant Editor: Elizabeth Evans Copyeditor: Annette Pierce Graphic Designer: Fred Starbird Graphic Artist: Kim McFarland Cover Designer: Keith Blomberg Photographer (for cover and interior illustration...
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...Jamall’s Bat Speed Workout Strength and Flexibility When prescribing a conditioning program for a hitter, we must first build a solid foundation of strength and flexibility. To optimize power potential, the athlete must be flexible, especially through the hips, gluteus, hamstring and core. Often tight hip flexors inhibit power potential by not allowing the hips to open up explosively during follow through. On the strength side exercises such as the squat, rotational lunge, deadlight are great multi joint exercises that target the power center of the body. Upper Abdominals Weighted crunches (non-weighted crunches shown) - Lying on your back with legs up in the air, knees bent at 90 degrees, hold a weight of your choice at straightened arms length. Using only your upper abdominals, raise only the upper body, keeping your back flat on the ground. Three sets of 20-40 repetitions. Lower Abdominals Hanging leg raises - Hang from an overhead bar, with your feet not touching the ground. Your grip should be about shoulder width. Contracting the lower abdominals, lift the legs together, knees bent at 90 degrees, so the knees are just above waist height. Lower and repeat. Three sets of 10-25 repetitions. Rotational Abdominals Standing weighted twists - Put yourself into an athletic stance with your feet spread at a comfortable distance and your knees slightly bent. Hold a weight about six to 12 inches in front of your body. After a slow warm up, begin to twist at the waist (do...
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...heat, circulation and digestion within the body. Essentially the muscular system provides power for movement of all body parts. It is the muscles within our body which provide us with movement via contractions and without this vital system life would completely stop. Stability and posture Our skeletal muscles attach to our bones through tendons where bones act as levers. This causes our muscles to contract, relax, effectively it controls the bone. Muscles also provide strength for stability and posture by allowing the bones to align properly. If muscles are too tight or loose then this causes the bones to become misaligned which creates poor posture. Skeletal muscles can be stretched or strengthened to support the bone correctly, allowing maximal stability. Finally, skeletal muscles are also important for providing the body with balance and coordination which is also important because they aid fluid body movement for physical skill performance which is key when taking part in sport. Good balance and coordination also improves posture and prevents injury because you will have good postural responses to a stimulus e.g putting your hands in front of your face to protect yourself. http://www.childdevelopment.com.au/home/90 Motion Also known as locomotion occurs in conjunction with the central nervous system which tells muscle fibres when to contract, relax or when to provide movement. Muscular strength is essential to provide the body with the capability to the lever the bones...
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...Mr. Otte Weight Training Date: May 8, 2010 The first workout that I will be showing you is an upper body workout, not to intense, but it gets the job done. Workout number one is going to deal with the upper body exercises and there’s a lot but I’m just going to give you a few that would be the best ones to do. * Upper Body workout: Day 1, Polymeric Press up: Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. To begin the exercise, lower your chest toward the floor by bending your elbows while keeping your trunk and hips extended and "rigid." When your chest is one to two inches from the floor, rapidly straighten your arms and push your body upward as fast as possible. As your arms reach full extension, release your hand contact with the floor and clap your hands together very quickly, before returning your hands to the floor in the same position that they were in before the clap. Repeat this action (lowering, rapid extension, clap and land on your hands) for the prescribed number of repetitions. The polymeric push-up helps to develop upper-body power as well as stabilizing strength in the core muscles. These muscles work together to stabilize the upper body during running, improving running economy. Day 2, Prone Trunk Extensions: Begin by lying face down on the floor...
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...Circuit Training Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. Planning Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups. The exercise circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc. For each circuit I have a set of linoleum squares (6 inches by 6 inches) with an exercise written on each that I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery. A set of 25 Circuit Training Cards has been kindly created...
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...-if there isn’t one: so, from my understanding we are going to be doing an assessment on your muscles, joints, and bones/ ROM and muscles strength do I have that correct? -Do you have any pain, stiffness, weakness, swelling, twitching in your joins or muscles? Any redness, heat limited ROM you have noticed? -Any PHx of injury to your arms/ legs/ bones, muscles, joints (broken bones, strain, fractures)? -Is there any physical problems that limit your ADL? -Do you exercise or participate in sports on a regular basis? (how much, how often) -Women: Calcium and Vit. D supplements? -FHx of scoliosis, osteoporosis, osteoarthritis, rheumatoid arthritis? -Medication (OTC, herbal, prn), Allergies, Alcohol, Smoking/Tobacco, Street Drugs ORDER OF THE EXAM: 1. Inspection: symmetry of structures and function (ROM), size, contour, skin for color, swelling, masses, atrophy, deformities, nodules. 2. Palpation: Joint and skin for temp, muscles, articulations. Notice heat, tenderness, swelling (inflammation), atrophy, masses, hard muscles, muscles spasms 3. ROM: No tenderness, pain, or crepitation 4. Muscle Testing: Prime mover, “I’m going to push, don’t let me push, I’m going to pull, don’t let me pull” resistance. Equal, bilaterally, and fully resist my opposing force -Full or limited ROM- use goniometer to measure angle -Strength: 5 pt. scale 5=Full ROM and Full resistance 100% 4=Full ROM and some resistance 75% 3=Full ROM 50% 2=Passive Motion 25% 1=Slight...
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... Box 12 32 7 Berkeley, California 94712 Cover p hoto by Nop p hadol Viwatkamolwat Cover design by Brad Greene Photo credits: Author’s archives: this p age, this p age. Erwin Werzel: this p age. All other p hotos by Nop p hadol Viwatkamolwat. Muay Thai Training Exe rcise s: The Ultimate Guide to Fitne ss, Stre ng th, and Fig ht Pre paration is sp onsored by the Society for the Study of Native Arts and Sciences, a nonp rofit educational corp oration whose goals are to develop an educational and cross-cultural p ersp ective linking various scientific, social, and artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to p ublish and distribute literature on the relationship of mind, body, and nature. North Atlantic Books’ p ublications are available through most bookstores. For further information, call 8 00-733-3000 or visit our websites at www.northatlanticbooks.com and www.bluesnakebooks.com. PLEASE NOTE: The creators and p ublishers of this book disclaim any liabilities for loss in connection with following any of the p ractices, exercises, and advice contained herein. To reduce the chance of injury or any other harm, the reader should consult a p rofessional before undertaking this or any other martial arts, movement, meditative arts, health, or exercise p rogram. The instructions...
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...Sarahbeth Cook May 12, 2011 Anatomy I Professor Kriota Willberg It is rare to find someone with a complete and perfect symmetrical body. Every human being has his or her own skeletal structure and no one is alike. If you are one of those few people lucky enough to have “perfect symmetry and balance,” you might end up finding a flaw elsewhere, or so I’d like to think. For myself, being as active of a dancer that I am, I already put a tremendous amount of wear and tare on my body, especially since I’ve been studying for eighteen years. The chances of me being perfectly in balance are slim to none. No matter how much physical therapy I do on my body, if I continue to dance with extreme physical motion I will always have something that is not in place. After doing these assessments I discovered a few things I didn’t realize about my body, but after analyzing them I see how they possibly may trigger some of my areas of discomfort. These imbalances affect my everyday activities, physical comfort, range of motion, and general sense of well-being. I have the privilege of having a physical trainer to assist me at work before every performance. She’s there to make sure my imbalances are cared for and I’ve been given exercises to strengthen my weak areas. The main areas I’ve decided that need major work consist on my shoulders, spine, core, and ankle/foot. I’ve selected a series of exercises that I believe will help improve my weaknesses. My overall posture is very good and that...
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...the freezing of your joints as the disease progresses and you move less often. Range of motion is the term that is used to describe the amount of movement you have at each joint. Every joint in the body has a "normal" range of motion. Joints maintain their normal range of motion by being moved. It is therefore very important to move all your joints every day. Stiff joints can cause pain and can make it hard for you to do your normal daily activities. Each person with ALS needs a program of exercise tailored to his or her individual needs and abilities. With a prescription your doctor can either send you to an outpatient clinic to see a Physical Therapist or have one come to your home to help you design a personalized exercise program. The therapist will see you until you or your caregiver are independent with a home exercise program that you can follow through with daily. It is important to remember that as the disease progresses, the type of ROM exercises you will need will change. It is important to be proactive when this occurs and ask your doctor to write you another prescription to see a therapist so your home exercise program can be modified. There are different kinds of ROM exercises. There are stretching exercises you can do yourself when you still have the muscle strength to move your joints through their complete ranges. These are called Active ROM exercises. There are Self-ROM exercises which involve using a stronger arm to assist a weaker arm to perform the exercises...
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...cancellous contain red and yeallow bone marrow. Red bone marrow produces roughly 200 million of red blood cells (RBC) per a day. Yellow bone marrow contains primary fat cells. This can be transformed into red bone marrow to provide RBC if needed (Ivy Rose Holistic,n.d). The sponge is light and have low density which balance the heavier parts of bone. Sponge tend to form a long line of stress which gives strength and flexibility in that area (Biology dictionary, n.d). articular cartilage is smooth elastic tissue which decreases friction and distribute load. Cartilage exhibits stress-shielding of the solid matrix components due to its high-water content, the incompressibility of water and the structural organization of the proteoglycan and collagen molecules (Derek Moore,n.d). Epiphyseal line is area of developing tissue and everyone has at least two, one at each end of bonePeriosteum is outer membrane which contains connective tissue, nerves and capillaries. It allows blood in and out of bone and help with growth and repair (PubMedhealth,n.d). compact bone provides the strength and protection of bones. It provides strong mechanical layers which with...
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...obtained by Broadway dancers, the most common injuries occurred on the lower extremities of the body at fifty two percent, followed by the back at twenty two percent, and the neck at twelve percent. The least frequent injuries occurred in the upper extremities with the shoulder consisting of only six percent of the dancers. Of the lower extremities the knee (29%), ankle (25%), foot (20%), and the hip (12%) were the more frequent sites of injury (Evans, Evans, Carvajal, Perry). In order to prevent these types of injuries from occurring it’s imperative that dancers follow the proper precautions such as stretching, proper warm-up techniques and general care for their bodies. After acquiring an injury you must follow proper treatments in order to recover effectively. Your spine is made up of three sections; the top portion or the cervical, the middle portion or the thoracic, and the lower portion or the lumbar (Anderson, Parr, and Hall). When it comes to back injuries, dancers tend to get injured in their thoracic or lumbar regions. The most common injury is frozen back. Frozen back is when the muscles in the back spasm. This is caused by fatigue, hyper mobility, inequalities in the dancer’s leg length, and scoliosis or curvature in the spine. Another common back injury is sprains and strains in the ligaments in the spine. Sprains and strains are injuries in the muscle-tendon units of the body. (Anderson, Parr, Hall) The best way to treat a back injury is R.I.C.E. R.I.C.E stands for...
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