- What activity specific exercises can be perfomed to improve skills in this activity?
- What fitness related activities can be incorporated into a workout program to improve skills in this activity?
- Describe in detail the considerations that someone dedicated to this activity would need to know when prescribing their workout program (include FITT principle and training concept considerations, ie. progression, overload, specificity, periodization; specific muscle groups emphasized, etc.)
DUE by 4/11
12 comments:
Back/Lats - pull downs, dead lifts, pull ups, seated rows, etc.
Bicepts - standing curls, preacher curls, barbell curls, etc.
Tricepts - push downs, skull crushers, tricept extensions, etc.
Chest - barbell bench press, dumbell bench press, pectoral flys, etc.
Abdominals - ab machine, bycicle exercise, captains chair, plank, 6 inches, etc.
Quads - bcycle, squats, lunges, leg raise, etc.
In golf, your swing is what really matters. your swing can be improved and strengthened. this also goes for your muscles. if you develop your muscles you will have a better swing. look at tiger woods for example - http://cache.deadspin.com/assets/resources/2007/06/tigerbig.jpg
Forearms-
Why: In Ultimate the ability to flik the disk while throwing it is very important. Strong forearms are neccessary to do so.
Excersises: Wrist curls. Reverse wrist curls, Forearm Twists.
Biceps/Deltiods-
Why: Neccessary for a powerfull throw
Excersises: Side Dumbell Raises, front dumbell raises, Sitting Dumbell curls, Preacher Curls, cable curls, and standing dumbell curls
Abdominals-
Why: The ability t twist and rotate your body is criticle in Ultimate.
Exceersises: Crunches, plank, 6 inches, ab machines.
Cardio-
Why: The average Ultimate player will run over 2 miles in one game. A good balence of speed and endurance is criticle to be at the top of your game.
Excersises: Runnning, Biking, Swimming, Sprints, etc.
For seriuous ultimate players, players should rotate through the excersises and work out every other day with the exception of cardio. Cardio excersises should be preformed 5-7 days a week.
If you train for ultimate seriously you should be able to preform plays like this. http://www.youtube.com/watch?v=SXJqLFBqXh4
table tennis.
wrist- wrist exercise.
Abs- Ab-twists, sit-ups etc.
pectorals- push-ups, barbell/dumbell bench press etc.
little bit of Quads- leg raises, leg extentions etc.
shoulders- shoulder shrugs etc.
if you want to play table tennis well, the skills for activity is important, but what kind of exercises that can help your body part which when you use for table tennis doing well also important. we can see lots of swings and twists in table tennis game. Plus, algility also important to play table tennis well.
Informations from- my self knowledge.
There's no hompages that I used for this blog
Also Cardio exercises, such as mile-run, bycicling, swim, Jump rope, and anyother stuff simple.
(Add to my last blog answers.)
In scubadiving basically every muscle is being used, but the most important are: upper back, shoulders, arms, bicepts, tricepts, and quads in legs for kicking. and pectoral muscles are big in breathing.
some excersises:
- back/lats:pull downs, back extensions.
- Shoulder/deltoids: shoulder press and raise.(military bench press,seated dumbell press, standing shoulder press.)
- arms/bicepts:preacher curls, barbell curls.
- tricepts: push downs and tricept extension.
- quads:bicycle, leg raise and squats.
- chest: pectoral flys, dumbell bench press or barbell bench press.
Squats and calf raises are very important to include in a diver workout.
The "Scuba Diving Magazine" created 6 steps to 'ship shape':
Scoop and Press
Stand with your feet hip- to shoulder-width apart. Hold weights down at your sides, palms facing your thighs. Bend your knees and hips and drop your butt back as though sitting in a chair. Push back to start, bending your elbows and curling the weights to your chest as you do. As you reach the standing position, immediately press the weights overhead. Lower the weights back to your sides and repeat.
Benefit for divers: Strengthens lifting muscles in your lower body, core, shoulders and arms for hoisting and stowing gear.
Ladder Step
Place your hands on your hips and stand facing a staircase. Step up to the second step with your right foot and raise your left leg behind you, squeezing your glutes. Swing the left leg forward, bringing the knee in toward your chest, before stepping back down with the left leg. Repeat for a full set. Then switch legs.
Benefit for divers: Targets the climbing and stabilizing muscles from the waist down to make getting on and off the boat a breeze.
Push & Row
Holding two dumbbells, get into a push-up position with arms extended, hands under your shoulders, with the weights running parallel with your body (if that’s too hard, assume a modified push-up position with legs bent with knees on the floor). Bend arms and lower chest toward the floor until your upper arms are parallel to the floor. Push back up. When at the top of the push-up position, immediately bend the right elbow and pull the weight up to the side of your chest. Lower back to starting position. Perform another push-up, this time lifting the opposite arm. Alternate arms throughout the set.
Benefit for divers: Puts more power in your arms, chest, back and shoulders for loading and unloading gear.
Seated Scissors
Scoot to the edge of a sturdy chair or bench and sit straight up. Extend legs straight in front of you, feet as far off the floor as comfortably possible, about hip- to shoulder-width apart. Point your toes and turn your legs out slightly. Keeping your legs straight, cross your left ankle over the right, then your right over the left. Keep switching quickly 20 to 30 times. Make the move harder by holding your arms out in front of you.
Benefit for divers: Targets little-used muscles in your inner thighs, hips and calves for better finning.
Swimming
Lie facedown on the floor (you can put a folded towel under your forehead), with your arms extended overhead, palms flat on the floor and legs extended, toes pointed. Contract your glutes and upper-back muscles, and raise your right arm and left leg as high as comfortably possible. Pause, lower to start, and repeat to the opposite side.
Benefit for divers: Strengthens back extensor and glute muscles for super swimming stamina.
Sock Wave
Stand barefoot with feet hip-width apart facing a sock on the floor directly in front of your right foot. Lift your right foot off the floor and grasp the sock with your toes. Holding the sock, extend your leg at a 45-degree angle in front of your body and flex and point your foot as though waving with the sock. Complete a full set. Drop the sock, and switch sides.
Benefit for divers: Cramp-proofs your feet and calves by strengthening the muscles that support the arch of your foot and flex your ankles as you fin.
"Scuba requires more strength and muscular endurance than most divers realize,"Cameron Martz
Quads - dumbell lunges, leg extensions
Reason - Quad's are the primary muscle used in mountain biking
Calfs - Calf raises, leg curls
Reason - Calfs are also utilized when mountain biking
Abs - Incline sit ups, Planks, Back extentions, Ab twists
Reason - Abs are used for balance
Chest - Barbell bench, Pec fly's
Arms - Curls, triceps extentions, pull down's
Reason - arms are used for support and also for carrying bike in rough areas.
Cardio - stationary bike, running
Reason - cardio workouts are critical to endurance on the trail
Workout Plan
2 days biking and 2-3 days in the gym.
Biking - one day on an easy trail or on the stationary bike. The other day on a tougher trail, gradually increasing the intensity.
Gym - One day of upper body workouts and one of lower body.
Full Workout for Skiing
1. Endurance –(3-5 days a week)
20-60 minutes each day, start with less 20 and work towards 60 min or more for extra endurance: 55-90% max heart rate increase each workout
Examples:
• Cardiovascular exercises
Running, Jumping Jacks, Biking
• Cardiovascular sports
Basketball, Soccer, Tennis, Cross Country Skiing
2. Arms (biceps and triceps)- (2 times a week)
Types:
• Barbell or dumbbell curls
• Dumbbell extensions
3. Quadriceps –(2-5 times a week, do each one)
8-12 reps, 1-3 sets; Start with 10 reps for 2 sets than increase weight, reps and sets as needed
• Squats (use dumbbells)
• Leg press machine
• Lunges (uses dumbbells)
4. Hamstrings and Glutes (2-5 times a week)
8-12 reps, 1-3 sets; Start with 10 reps for 2 sets than increase weight, reps and sets as needed
• Leg curls (machine)
5. Inner and Outer Thighs (2-5 times a week, switch every other time)
8-12 reps, 1-3 sets; Start with 10 reps for 2 sets than increase weight, reps and sets as needed
• Side lunges (uses dumbbells)
• Leg lifts
6. Calves (2-5 times a week)
• Seated calf raises (use machine)
7. Abs and Back- (2-5 times a week, rotate every time)
• woodchops
• back extensions
• lat pull downs
• dumbbell rows
8. Stretching – 3-6 times a week, 15-30 seconds each stretch, before and after each workout
• complete body
9. Hand eye coordination – 1-4 times a week, as many as you want per day depending on how bad your hand eye coordination is.
• Jumping Plyos ( for hand eye coordination) 1-2 min on, rest, than repeat 1-3 times on the same day
• Tennis, base ball, soft ball , catch (can use as cardio too)
• Practice focusing on a close object than a far one as fast as you can and back and forth
•
Jumping rope uses Legs(Calves and Thighs)Abdomen,Chest,Shoulders,Back, and
Arms
calf exercises:
Ankle Circles, Balance Board, Barbell Seated Calf Raise, Calf Press On The Leg Press Machine, Calf Raise On A Dumbbell, Calf Raises - With Bands, Dumbbell Seated One-Leg Calf Raise, Knee Circles, Rocking Standing Calf Raise, Seated Calf Raise, Standing Barbell Calf Raise, Standing Calf Raises, Standing Dumbbell Calf Raise,
cardio exercises:
Running, Cross-Country Skiing, Bicycling, Swimming, etc
Shoulder:
Shoulder Press , Upright Row , Lying Rear Lateral Raise Front Lateral Raise etc.
Back:
Sit-ups, Hamstring Stretch, Back Flexion Stretch, Back Extension McKenzie Exercise,
arms:
Bench Press , Triceps Extension , Pushdown , Kickback etc
Exercises for running are usually simple and practical. Some examples are, Heel raise: for ankle-joint movement, giving more control and offering more strength and power for a better stride and take off. The idea is to feel a stretch in you Achilles tendons. Squats, are good for the quads, and will help one to have a longer stride, and better stride frequency. Stand with your feet about shoulder width, while holding either dumbells at your side, or a barbell on the shoulder, then extend downward and back up again at your original standing position. Also lunges are a good exercise for running, because lunges work the hip flexors and quads, which give more power to the runner. Another exercise is the forward knee drive. The movement is similar to the one your thigh makes when it is driven forward in running. Again, this strengthens your hip flexors, for better and longer strides, and better stride frequency.
exercises for karate pretty much exercise every part of your body. However, you probably want more strength and endurance exercises for your arms and legs. You also want to do a lot of stretch exercises.
Arm exercises:
Bicep curls
Tricep extensions and pushdown
Push-ups
Leg exercises:
wall-sits
bicycle kicks
squats
Ab exercises:
crunches
wall push-ups
The best exercises for snowboarding work the body's postural or stability muscles. Exercising these large muscles of the body will help you to ride stronger, prevent injury, and snowboard the entire day without fatigue.
1) Leg Press
The Leg Press is one of the best snowboarding-specific exercises. It targets quad muscles (legs), and also works gluts (butt) and hamstrings -- all important muscle groups for snowboarding. Try varying your foot placement -- moving them higher will work your gluts more. Also lighten the weight and spring off the platform, then slowly lower back down. This will help increase your power for jumps.
2) Seated Row
The Seated Row exercises your lats and other back muscles. Snowboarding uses a lot of support muscles in the torso and back, so it is important to keep them strong.
3) Lat Pull Down
The Lat Pull Down is another exercise designed to strengthen your large shoulder and back muscles for overall snowboarding strength. It is common to ignore the upper body when getting in shape for snowboarding, but your torso and arms play an important role in stability and balance during a snowboard turn. Keep them strong!
4) Abdominals
Ab muscles get a lot of use in snowboarding, whether you're cruising around the mountain or pushing yourself up time and time again during those first few days. Abs can be exercised in a variety of ways -- from ab exercise machines to the simple sit-up. For additional challenge, try doing an ab workout using an exercise ball.
5) Leg Curl
The Leg Curl works the back of your legs. This exercise compliments the Leg Press, which works the top or front of your legs. The Leg Curl is a great exercise for the overall leg strength you need for snowboarding.
6) Calf Raise
Those long toeside traverses on a snowboard can really take a toll on your calf muscles. The Calf Raise exercise will help strengthen your calves as well as the muscles in your feet and around your ankles.
I like to change up my fitness routine it helps me stay interested in what I'm doing.
Post a Comment