cal rec sports brochure i spring 2011
DESCRIPTION
Cal Rec Sports Brochure I Spring 2011TRANSCRIPT
recsports.berkeley.edu
S p r i n g 2 0 1 1 A c t i v i t y g u i d e
Students. Athletes. For Life.
Cal Recreational Sports
TRY Cal Massage!See page 18
Cal Recreational Sports
Inside:• Membership p. 4• Fitness Classes p. 6• Outdoor Adventures p. 14• Martial Arts p. 20
Cal is a demanding academic environment. Communication, creative problem solving and
teamwork all play an important role in succeeding here. Our ropes course – also known as a challenge course – offers an opportunity for your group to break out of familiar routines to find new ways of commu- nicating and working together that will transfer to the classroom, lab, study group, office or field of play. How does it work? Our ropes course features seven separate high elements (some 40ft high!), and over 900 feet of rope – all within a grove of Redwood trees at the Strawberry Canyon Recreation Area. With support – literally! – from cohorts, participants forge their way across ropes and elevated platforms; communicating, taking risks, building trust, having fun and developing genuine friendships as they solve challenges presented by the course. It’s an unforgettable experience.
recsports.berkeley.edu/ropesDirector of Rec Sports: MikeWeinbergerEditor:EricCraypoPhotography: EricCraypo,JennaTower,BillWyattDesign:Cuttriss&Hambleton
Cal Ropes CourseTeambuilding | Adventure | Fun
2 WhyStrengthTrain?
3 MostEffective Exercises
4 Membership
6 Fitness
8 GroupExcersise
10 SportClubs
12 IntramuralSports
14 Outdoor
16 OpenRecreation
18 Massage
20 MartialArts
21Passports
Why Strength train? Findoutwhyyouneedtoaddthistoyourroutine.
6 Most effective exercises Don’thavemuchtime?Dothese.
Membership Howtojoin.
Fitness Acompletepackageoffitnessactivities–frompersonaltrainingtoseminarsandgroupclasses.
Outdoor AdventuresAwait.
Massage relax and rejuvenate.
intramural Sports Yourchancetobringit.
Sport clubs Staycompetitiveinasportyoulove.
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Helpful linksGroup X Schedule | recsports.berkeley.edu/groupxPersonal Training | recsport.berkeley.edu/trainingStrength Training Classes | recsports.berkeley.edu/fitclass
Weknowalotofyouareloathtoswitchupyourfitnessroutine:yougrabtherunningshoes,jogafewmiles,orhoponatreadmillfor30minutesorsoandyou’redone.Sure,youworkupagoodsweatandfeelexercised,butdon’tquitthere.Totrulygetfit,youneedtogetawayfromthecardio-onlymindsetandbringonthestrengthtraining.Andthatmeanspushingweightaround:freeweights,dumbbells,stationarymachines,orworkingwithyourownbodyweightbydoingexercisessuchaspushups,pullupsandsquats.Evenaddingjusttwodaysaweekofstrengthtrainingtoyourworkoutroutinewillpaybigdividends.
Why Strength Train?
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develops Functional
FitnessIt’s winter break;
you’re at home and your parents ask you to help rake up leaves in the back-yard. No worries -- you’ve been jogging three times a week. After the rake-fest your arms, back and shoulders are aching; that snowboarding trip you have planned for the next day suddenly doesn’t sound so good. The problem? By restricting your workouts to jogging, you’re ignoring a large percentage of your 650 muscles. A good strength training program works the whole body: increasing mus-cle, tendon, bone and ligament strength; allowing you to call on these parts when needed. “Functional Fitness is a huge benefit of strength train-ing,” says Rec Sports Trainer Robbie Earle. “It just makes daily living much easier. And if you snowboard, mountain bike, play hoops, tennis, or any athletic activity – strength training will help you do it better. “
The Reasons
Muscles Burn
caloriesYou don’t have
to be LeBron James or Serena Williams to realize the benefits of strength training. We’re not talking about getting ripped; this is more about increasing the rate that your body burns calories. Rec Sports Fitness Director Devin Wicks explains it this way: “Running, biking, or using an elliptical trainer are great for your cardiovas-cular health, but they don’t build muscle. And you want to build muscle. When you strength train you’re asking your muscles to adjust and grow to meet the demands of pushing that weight around; this process burns a lot of calories – even after the workout is over.” According to the Center for Disease Control (CDC), “strength training can provide up to a 15% increase in metabolic rate (how quickly your cells convert food into energy), which is enormously helpful for weight loss and long-term weight control.”
changes Body
compositionStrength Training, when
done regularly, will change your body composition, and that will make you look fit and trim. Here’s how: as you gain muscle you will most likely decrease body fat due to the extra workouts and the increased metabolic rate caused by growing muscles. Your body weight may stay the same because muscle is denser than fat, but it also takes up less space and gives a more toned and fit appearance. “It’s not unusual to see some-one drop a size or two after they’ve been strength training for a couple of months,” explains our man Devin. “An increase in your muscle-to-fat ratio can make a huge differ-ence in your appearance. Even your posture can improve. You will feel good, look better, and be much healthier – and that’s the most important thing.”
GettingStartedIf you haven’t done any strength training, it’s important to start slowly.Yourbodywillneedachancetoadjusttothenewdemandsyouareputtingonit.Sodon’toverdoit.ConsidertakingoneofourfreeGroupXCircuitTrainingclasses--theinstructorwillworkwithyoutochoosetherightamountofweightandrepeti-tions.Ifyouprefermoreindividualizedinstruc-tion,signupwithacertifiedRecSportspersonaltrainer.Anintropackagewillcostyou$95forthreesessionswithatrainer.
Group X Schedule | recsports.berkeley.edu/groupxPersonal Training | recsport.berkeley.edu/trainingStrength Training Classes | recsports.berkeley.edu/fitclass
S q uAT SWhy: Handsdown,thebesttotalbodyexercise:worksthebutt,quadriceps,hamstrings,coremusclesandlowerbackmuscles–allinonemovement.Trainerscallthisacompoundexercisebecauseitworksmultiplemusclesandjoints.Wecallitbootylicious. How: Doitwithorwithoutweights.Keepbackstraight,withyourweightcenteredoveryourfeet.Squatdownlikeyou’resittingonatinystoolbehindyourheels,butdon’tgolowerthan90degrees.Don’tshiftweightforward;keepkneesbehindyourtoesasyousquat.
LunGESWhy: Likesquats,thisexerciseworksmultiplemuscles,
(glutes,quads,hamstrings),butaddsadegreeofdifficultybychallengingyourbalanceandcontrol,whichwillhelpforotherlegsports:basketball,tennis,skiing,etc. How: Startwithfeettogether,thentakeabigstepforward.Yourfrontkneeshouldbendat90degrees.Makesureyourfeetareoutinfrontofyourknees.Yourbackkneeshoulddroptojustabovethefloor,withtheweightofyourbacklegrestingonthetoes.Fromthispoint,eitherreturntothestartingpositionandstepforwardwiththeotherleg,orsimplywalkforward.Increasedifficultybyholdingdumbbells.
PuSHuPSWhy: Thepushupdelivers.Itworksmultiplemusclegroups--chest,shoulders,tricepsandcore–andthemovementformsaclosedkineticchain.That’sthetechnicaltermforengagingmultiplemusclesandjointstopush
yourbodyawayfromanobject.Thismimicshowweuseourbodiesineverydaylife;trainingyourbodyinthiswaywillimproveperformanceandreduceinjurieswhenyouleavethegymandgooutintotherealworld. How: Ifyoucan’tmanagethestandardpushup,startbydoingthemagainstthewallorcounter.Asyougetstronger,workyourwaydowntothefloor.Youcanuseyourkneesatfirst,buteventuallyyou’llwanttohaveyourtoesonthefloor.Toreallypumpupthecore-buildingaspectofpushups,placeyourtoesonalargefitnessball.
PuLLuPSWhy: Pullupsaremaybethegreatestmeasureofyourfitness–youhavetobereallyfittodothem,andcon-versely,youwillgetreallyfitdoingthem.Anotherfantasticcompoundexercise,thisonegetstotheback,bicepsandcore.
How: Dothekindwhereyourpalmsarefacingawayfromyouasyougraspthebar(aboutshoulderwidthapart).Thesearehard;startslowlyanddon’tworryifyoucan’tdotoomanyatfirst.
DEADLIFTWhy: Don’tbeafraidofthename;it’sanexerciseanyonecando.Andthere’sagoodreasonyouoftenseehighendathletesdoingthisone.Thedeadliftstrengthensthemuscles–gluts,hamstrings,lowerback–thatweuseineverydaylifting.Doingthisliftwillpreventinjurieswhenmanagingdaytodayliftingandwillprepareyourbodyformorerigorousathleticactivities. How: Keepbackstraight,engagemusclesinback.Holdbarbellinfrontofthighs,withaslightbendintheknees.Bendatthehipasyoulowerthebarbelltoshinheight.Thebarshouldfollowastraightpathtowardthefloor.Returntostartingposition.
RuSSIAnTWISTWhy: Ourtrainerspreferexercisesthatfocusonthecore–thegroupofmusclesthatwraparoundthecenterofyourbody--insteadofthosethatexclusivelyworktheabs.Weknowyouwantasixpac,butnearlyeverymoveyoumaketiesbacktothecore.Trainthecoreandyou’llimproveyourperformanceforwhateveractivityyouundertake,andreducethelikelihoodofinjury.How: Sitonthefloorwithkneesupandfeetontheground(orintheairforaddeddifficulty).Leanbackabout45degrees.Keepspinestraight;don’troundyourback.Nowrotateyourtrunk(notjustyourarms),fromsidetoside,touchingthegroundnearyourhipwithbothsetsoffingertips.Holdadumbbellormedicineballtoincreasetheintensity.
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Mostofusdon’thavetheluxuryofworkingoutforhourseachday,butbeingsmartabouttheexercisesyouchoose–thosethattargetmultiplemusclegroupsorhelpyouburncaloriesmoreeffectively–willhelpyougetthemostoutofyourlimitedtime.WeaskedRecSportspersonaltrainersDevinWicks,RobbieEarleandAlMoolickfortheirtopsix.
6 Most Effective Exercises
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CAMPuS PARTnER
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MembershipCal Recreational Sports
GordonBayneMemberSince1993
“I met my wife Tamara at the RSF. She looked at me; I looked at her—it was love at first sight. At least for me it was ...”ReadGordon’sstoryatrecsports.berkeley.edu
The Cal Rec Club offers memberships to students, faculty, staff, alumni, UC Berkeley retirees, and members of the community. We also offer locker room only memberships for bicycle commuters, short term memberships such as day passes, and swim-only day passes.
MembershipTypes&FeesCalStudents:$10 per semester. Spouses of currently enrolled Cal students may purchase an Associated Student membership (see below).
AssociatedStudents:$140 per semester. Available to students of other educational institutions and spouses of currently enrolled Cal Students. Note: the student must have a current CRC membership to sponsor their spouse. Minimum age: 17.
CalEmeriti/Retiree:$296 per year. Includes 5 complimentary day passes per year. Also open to Lawrence Berkeley Lab retirees.
CalFacultyandStaff:$420 per year/ $185 per semester. Available to UCB faculty & staff, Lawrence Berkeley Lab employees, and spouses/adult dependants of UCB faculty and staff. Note: faculty/staff must have a current CRC membership to sponsor their spouse/adult dependant. One sponsoree per household. Annual membership includes 5 complimen-tary day passes per year and monthly payroll deduction option (Berkeley campus employees only).
Affiliate:$648 per year/$54 per month Available to UC Alumni with an active UC Alumni membership and faculty or staff members of certain educational institutions. Includes 5 complimentary day passes per year.
Community:$744 per year/$62 per month Annual membership includes 5 complimentary day passes per year. Minimum Age: 17.
LockerRoomOnly:$15 per month. Access to RSF locker rooms Monday - Friday; 6AM-9AM only. Includes use of day locker, shower area and towels. Overnight lockers available for a fee. Secure bicycle parking area available in RSF garage. Membership available to UC Berkeley faculty & staff only.
CalSTAR• $296 per year/$99 per semester.• Available to anyone who has a lifelong disability.• Designed to integrate members who have individual needs or requirements into existing recreational programs.• Volunteer assistants (when available).• Minimum Age: 17.
ShortTerm• $99 for one month• $250 for three months• Minimum age: 17.
DayPass• $12 • This pass allows use of all our facilities and group exercise classes for one day.• Valid photo ID required. Must be 17 or older.
Swim-OnlyDayPass• $5 per adult/$3 per child.• Valid at Strawberry Canyon and Golden Bear pools (GBRC pool is lap swim only; min. age: 12).
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FitnessCal Recreational Sports
BootCampInstructionalFitnessClass
A focused boot camp participant works the bands during a late afternoon training session at Edwards Track Stadium.
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Cal Recreational Sports is dedicated to enhancing the knowledge, wellness, fitness and quality of life for students, faculty, staff and the community. We offer a complete package of fitness and recreational activities; from individual and group classes to seminars and courses designed to meet your fitness and recreational goals.
recsports.berkeley.edu 510.642.6400 7
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We offer classes and workshops in a variety of fitness and sports activities, including: tennis, swimming, strength training, boot camp, dance, pilates, and capoeira. Classes vary from one day seminars to semester long courses and are open to everyone – members and non-members. For class descriptions, schedules and prices, go to
recsports.berkeley.edu/fitclass
Discover the Mind/Body connection via our free drop-in Group X classes such as Yoga, Pilates and Tai Chi. To gain deeper insights, try our Instructional Class program, which offers a more personalized, learning-based approach to these disciplines. Topics include: Mat Pilates, Qi Gong, Alexander Technique, and Restorative Yoga.
Check out our series of fitness classes geared for 50 and older (adults of any age are welcome).
recsports.berkeley.edu/50+
now Open!
OlympicLiftingCenterImproveyourspeed,agility,strength,andfitness.Nothingworksyourbodybetterthanthisweightliftingtechnique.UsingOlympiccompetitionlifts(snatchandclean-and-jerk),thistrainingmethodwillhelpyourun,sprint,jump,punch,throw–justaboutanyathleticmovement–betterthanyoudonow.Youwillseeadramaticimprovementinamatterofweeks.
recsports.berkeley.edu/olympic
BodPod
The Bod Pod is a body composition testing device. It is the best way to determine fat and lean mass, resting metabolic rate and total daily caloric requirements – info critical to designing the training approach that works best for you.
recsports.berkeley.edu/bodpod
Looking for ways to help improve the health and well-ness of your staff? The Department of Rec Sports can help. We’ll develop an in-house fitness program for your department. Our certified personal trainers will come to your site and lead regular fitness classes at a time convenient for your staff.
recsports.berkeley.edu/workfit
Every Step Counts! Join the Cal Rec Sports Pedometer program, start walking today, and track your steps on-line. Register online, then pick up your free pedometer at the RSF Membership Desk.
recsports.berkeley.edu/beartracks
Get a personalized workout at an affordable price! Our certified Personal Fitness Trainers will help you achieve your goals.
recsports.berkeley.edu/training
privatelessonsPrivate instruction will improve your skills and allow you greater scheduling flexibility. Call 510.643.5151.
new!
recsports.berkeley.edu/fitclass
•Alexander Technique•Ballet for Fitness•Boot Camp•Brazilian Dance•Capoeira•CPR •Fitness Workshops & Clinics•Pilates•Qi Gong•Strength Training•Swimming•Tennis•Tennis Endurance•TRX Suspension Training•Restorative Yoga
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Group Exercise Cal Recreational Sports
ElizaTranCardioKickboxing
Her fictitious opponent reeling, Eliza relentlessly presses the attack as she prepares to launch another jab.
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Our group exercise classes and workouts are offered FREE to Cal Rec Club members and are designed to accommodate all fitness levels. We offer over 100 classes each week featuring yoga, cardio kickboxing, studio cycling, Tai Chi, plus many more. Pick a time that fits your busy schedule and come when you can.
OurMostPopularClassesIntroHourNew to Group X? Join us for an introductory class where we go over class structure, goals, equipment, attire, technique, form, and basic moves. Each Sunday we will cover a different Group X class.
recsports.berkeley.edu/xintro
Abs&BackIntensity: to Tired of doing sit ups? Join us for quick but challenging 30 minutes of Abs & Back exercises. You’ll learn different ways to efficiently build and strengthen your core!
BollywoodIntensity: toA cardio dance workout featuring Indian classical folk and western dance combined with western pop, Latin and Arabic styles. It’s a highly expressive and energetic dance style that’s just about having fun.
GroupCyclingIntensity: to A fun, high-energy indoor cycling workout that uses music to help power you through even the toughest virtual climbs!. First time riders should arrive at least 10 minutes early to adjust the bike to fit your body.
TeaseAerobicsIntensity: toA combination of belly dancing, hip hop and classic burlesque moves designed to burn calories!
TotalAthleticConditioningIntensity: to Designed to be an ultimate cross-training workout, this class combines track workouts, agility training, boot camp drills and strength conditioning.
yogaIntensity: to Enhance your body as you heighten your overall sense of well-being in this yoga class that links breathing, sun salutations, standing poses, and seated postures to improve strength, stamina, and dynamic flexibility. Restrictions/Prerequisites: Basic knowledge of yoga is recommended. Bare feet required.
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TheFullList
•20/20/10 to
•Abs and Back to
•Aqua Challenge to
•Aqua Exercise to
•Body Toning to
•Cardio Dance to
•Cardio Hip-Hop to
•Cardio Kickboxing to
•Circuit Training to
•Core Blast to
•Flow Strength to
•Group Cycling to
•Mat Pilates to
•nia to
•Pilates on Ball to
•Pi-Yo (Pilates & Yoga) to
•Pure Strength to
•Rope Sport to
•Step Basics
•Step
•Step Boot Camp to
•Stepography
•Tai Chi
•Toning Express to
•Total Athletic to Conditioning
•Yoga Stretch •Yoga & Meditation
•Power Yoga to
•Ashtanga Yoga to
•Vinyasa Yoga
•Zumba to
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Sport ClubsCal Recreational Sports
CAMPuS PARTnER
ZullyCamachoFlanker,Women’sRugby
Undeterred by a gang of tacklers, Zully dog-gedly forges ahead in a game against UC Davis at Witter Field.
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SportClubFacts:• We have 33 Sport Club teams.• Over 1,700 student-athletes participate in the Sport Club program.• Most clubs compete against club teams from other universities, but some line up against varsity teams from Division I, II, and III schools.• These are YOUR teams — all clubs are student run.
WhyJoin?1. Stay competitive in a sport you love. 2. Develop friendships and memories that will last a lifetime. 3. Stay fit while improving skills. 4. Experience the beauty of teamwork.5. Achieve balance between mind and body.
HowtoJoin:To find out more about a sport club’s schedule, activities, dues, and requirements, contact the student leaders for each sport club — available at the sport club website:
recsports.berkeley.edu/sportclubs.
OurClubs:ArcheryBadmintonBallroom DancingBaseballBoxingCyclingEquestrianFencingFigure SkatingGymnasticsHandballHurlingIce HockeyLacrosse (Men)Lacrosse (Women)Lightweight CrewRacquetball
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Competition is not just about winning. It’s about coming together with teammates to achieve a common goal; it’s about challenging yourself todo your best. The Cal Sport Club program offers you the chance to do both.
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Sport Clubs
Roller HockeyRugby (Women)SailingSoccer (Men)Soccer (Women)Squash (Men)Squash (Women)Table TennisTennisTriathlonUltimate (Men)Ultimate (Women)Volleyball (Men)Volleyball (Women)Water Polo (Men)Water Polo (Women)
ClubHighlightsTeam AccomplishmentsBadminton 2010 Badminton National Collegiate ChampionsLacrosse (Women) 2010 National Collegiate ChampionsRoller Hockey 1st place Western Collegiate Roller Hockey LeagueSoccer (Women) Quarter-Finalists at the 2009 National Soccer Club Championshipsultimate (Men/Women) 5th Place USA Ultimate College ChampionshipsTennis 2010 National Club Champions Volleyball (Men) 2010 Northern California Division I Conference Champions
Individual Accomplishments Brice Dahlmeier 2010 Northern California Collegiate Volleyball League MVPDevon Combe Western Women’s Lacrosse League Player of the YearKeri Murphy Far West Collegiate Boxing Association Regional Women’s ChampionPayton Marshall & Jay Stampfl 2009-2010 Water Polo All-America TeamPayton Marshall, 2009-2010 Water Polo All-Conference Team Jay Stampfl & Eric StromlinPhil Bremmer National Collegiate Boxing Association All-American HonorsVanessa Royle Western Women’s Lacrosse League First Team All-League
recsports.berkeley.edu/sportclubsGo online
Intramural SportsCal Recreational Sports
IMSoccerTournamentUnderhillField
Taking advantage of the grass-like turf at Underhill Field, this striker prepares to cut into open space down the left wing.
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600 Teams and 11,000 participants per year. What team are you on? Intramural Sports offers you the opportunity to participate in your favorite sport on a competitive or recreational level. Leagues are available in a wide variety of indoor and outdoor sports year-round; including basketball, soccer, flag football, softball, volleyball, tennis, ultimate, and dodgeball.
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Cost|RosterLimits|LocationSport Cost Roster Limit Location
Basketball (3-on-3) $40/Team Max: 4; Min: 2 RSF Field House
Basketball (5-on-5) $170/Team Max: 12; Min: 4 RSF/Haas Pavilion
Dodgeball $140/Team Max: 12; Min: 2 RSF Blue Gym
Flag Football (Open, 7 players) $170/Team Max: 12; Min: 5 Underhill Field
Indoor Soccer (6 players) $170/Team Max: 12; Min: 4 RSF Gold Gym
Softball (10 players) $190/Team Max: 18; Min: 8 Maxwell/Levine-Fricke
Speed Soccer (6 players) $170/Team Max: 12; Min: 4 Maxwell Family Field/ Underhill
Tennis Challenge Ladder (M/W; Singles) $25/Player Max: 1; Min: 1 Rec Sports Tennis Cts.
Ultimate (7 players)* $140/Team Max: 12; Min: 5 Witter Field
Volleyball (Sixes) $170/Team Max: 12; Min: 4 RSF Blue Gym
Free Agent $25/Sport
*No playoffs for Ultimate.
Intramural Sports
WhoCanPlay?Anyone with a Cal Rec Club membership can join an Intramural Sports team. You can form a team of your own – this could include anyone from your pals in Chem 1A lab to faculty and staff members that can still bring it, to your Greek brothers and sisters – or show up as a free agent and be placed on a team.
Don’tHaveaTeam?If you don’t have a team, you are considered a “Free Agent.” Although not all sports offer Free Agent teams, Free Agents may sign onto a league’s “Free Agent” team when available. The Free Agent fee is $25 per sport.
GameLocations&DaysGames are held at campus rec facilities and are generally scheduled in the evenings, Sunday through Friday.
Spring2011EntryPeriodsSign up dates and instructions will be posted on our website at the start of the Spring semester.
recsports.berkeley.edu/intrasports
ContactusCall 510.643.6822, email us at [email protected], stop by our office on the 2nd Floor of the RSF, or visit us online:
recsports.berkeley.edu/intrasports.
recsports.berkeley.edu/intrasportsGo online
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Outdoor Adventures
Cal Recreational Sports
KayakingGroupEventUCAquaticCenter
Good times on the Bay! Bring your self, or your group, down to the Berkeley Marina for a paddle, sail or windsurf adventure.
CAMPuS PARTnER
uCAquaticCenterAll water-based classes are held at the UC Aquatic Center, 124 University Ave at the Berkeley Marina.
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Go online
AdventureshipPassFor those interested in learning a variety of aquatic sports -- sailing, windsurfing, stand up paddleboarding and kayaking -- this all inclusive pass is for you. Adven-tureship holders pay just one fee to enroll in multiple classes and have access to free equipment rentals.
BackpackingExplore beautiful places, meet new people, get some great exercise, and leave the logistics us! Trips are planned around student breaks and are led by profes-sional outdoor enthusiasts. Get your trail on!
PaddleboardingIncrease your balance and core strength in our stand up paddleboarding classes and private lessons. With protected coves and gentle swells, our location is the perfect place to try out this new sport.
RockClimbingParticipants will learn about equipment, knots, belaying, climbing technique, rappelling and much more while exploring the local climbing crags. No experience or gear required.
RopesCourseOur ropes course, set among the Redwoods of Strawberry Canyon, provides the perfect environment for an inspiring team building experience. Full and 1/2 day programs available.
SailingThere is no better place to sail than the San Francisco Bay! Graduates of our Basic and Intermediate Sailing courses will be prepared to safely handle a Coronado 15 sailboat in winds up to 15 knots.
SeaKayakingThe Cal Adventures Sea Kayaking Program provides experiences that range from gentle days on the Bay to high-sea thrills. With multiple courses to choose from, you’ll get the right amount of instruction whether you’re looking to build on existing skills, or are a first time paddler.
WindsurfingThe Cal Adventures Windsurfing Program brings the total novice to the point of high-speed thrills in only one season. Experienced and enthusiastic teachers, motorboat support and an inexpensive rental program with which to practice your new skills make Cal Adven-tures the ideal place to learn this exciting sport!
WildernessMedicineThese intensive courses prepare you to effectively manage medical emergencies in remote settings, and are specifically designed to provide you with the tools to make critical medical and evacuation decisions. Taught by the Wilderness Medical Institute of NOLS.
WeRent!Wetsuit and PFD included with every rental. For more information, call 510.642.4000.
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Cal Adventures is the Outdoor Experiential Education Program at UC Berkeley. No matter which outdoor program you choose, our purpose is to provide you with new skills, adventure and memories that will last far beyond the course or trip that you sign up for. Everyone is eligible to participate in Cal Adventures trips and classes — affiliation with the Univer-sity of California is not required.
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caladventures
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Custom ProgramsCalAdventuresoffersin-townandremotecustomeventsforeveryone,including:schoolgroups,athleticteams,corporateorganizationsandstudentclubs.Wecancreate½halfday,fulldayormulti-dayprogramsfeaturingourropes course, team building, backpacking, rock climbing, sailing, windsurfing, paddleboardingorkayaking.
recsports.berkeley.edu/custom
new!
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recsports.berkeley.edu/caladventures510.642.4000
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Open RecreationCal Recreational Sports
OpenRecTennisChanningCourts
Fancy a hit? Visit the Guest Services Coun-ter in the RSF locker room for reservations.
News, updates, fitness tips and more. twitter.com/calrecsports
[RecSportsFacilityHours]M-Th 6A 1A F 6A 11P Sa 8A 11P Su 8A 1A
Facility hours may vary due to holiday breaks or special events
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No classes. No sign ups. Just time for you to lift, run, play, swim and sweat. Please note that Cal Rec Club membership is required to participate in Open Recreation.
BasketballHoops heaven: seven courts, three gyms and tons of open rec hours.
CardiovascularEquipmentWe’ve got treadmills, stairmasters, elliptical trainers, rowing machines, stationary bikes, and more. Our machines – over 100 and counting – are there for you whenever we’re open; find them at the RSF.
RacquetSportsTennis, Racquetball, Handball, Squash, Badminton or Table Tennis; whatever the sport, we’ve got a court for you. Racquetball, Handball, Squash, Badminton and Table Tennis are available at the RSF; tennis courts are located throughout campus – for locations visit
recsports.berkeley.edu/tennis
TracksHit the track at Edwards Stadium/Goldman Field – an eight lane, Olympic-class track located just west of the RSF. Or, take in stellar views of the bay as you run on our dirt track at the Golden Bear Rec Center.
TrailsJust behind the Strawberry Canyon Rec Area the “Fire Trail” awaits hikers and runners. This seven mile (roundtrip) trail twists its way up through Strawberry Canyon, offering views of the Campanile, the Golden Gate Bridge and Mt. Tamalpais. The trail starts at the SCRA parking lot and follows Centennial Drive for a short way before veering deeper into the canyon. Note: Use this trail wisely – take water, bring a friend, and use only during daylight hours.
Swimming4 pools and 32 lanes mean plenty of opportunity for rec swimming. More detail on our pools:
SpiekerPoolWorkout in the same pool used by the men’s and wom-en’s swim teams: 18 lanes, 25 yards, 79-80 degrees F.
GoldenBearPoolThis 25 yard, six lane pool – maintained at a comfortable 80 degrees – is ideal for fitness training or lap swimming.
HearstnorthPoolMarble decking? Colonnaded Nymphs ringing the pool? Sounds like a bacchanalian fantasy, but actually this is a 33 1/3 yard, four lane pool that sits on the second floor of the Phoebe Hearst Gymnasium. Designed by Julia Morgan in 1927, it is one of UC Berkeley’s most historically significant buildings.
StrawberryCanyonPoolThe natural beauty of Strawberry Canyon provides the backdrop for our combo lap swim/rec pool. Four lanes are dedicated to lap swimming – the rest is for play.
WeightRoomsOur three RSF weight rooms total 8,500 square feet and are equipped with Cybex® machines, Cybex® VR2 stations, a complete free weight set-up, Iron Grip® and Tri Bar® dumbbells, adjustable benches, Olympic squat racks, Gravitron® pull-up stations and way more.
VolleyballIndoor volleyball courts available year-round in the RSF.
EquipmentRentalsMembers may check out sports equipment such as racquetball racquets, basketballs, weight belts, locks, and reading racks at the Guest Services counter in the Haas Recreation Locker Room. All you need is your Cal Rec Club membership card.
CourtReservationsTo reserve a tennis, racquetball, handball or squash court, call Guest Services at 510.642.8345 or stop by the desk located in the Haas Recreation Locker Room.
Note: Cal Rec Club Membership is required to participate in Open Recreation.
recsports.berkeley.edu 510.642.6400 17
recsports.berkeley.edu/openrecGo online
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MassageCal Recreational Sports
Relax,Rejuvenate,StrengthenRecSportsWellnessCenter
Treat yourself to a relaxing and therapeutic massage! Our new Wellness Center provides a soothing atmosphere that is perfect for massage therapy sessions.
CAMPuS PARTnER
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Massage therapy is a beneficial and integral part of your health maintenance program. Whether your goal is to rejuvenate or relax, our certified massage therapists will help you reach a state of greater well-being.
alMassageFullBodyMassageOur massage therapists are all certified by an accred-ited massage therapy school and have completed a minimum 500 instructional hours.
Cost|FullBodyMassageSession Type: Member Non-member25 minutes $40 $50 50 minutes $55 $7080 minutes $75 $1004 - 50 minute sessions $190 $2404 - 80 minute sessions $265 $330
LocationCal Massage is located in the Rec Sports Wellness Center at 2301 Bancroft Way, just past the Pro Shop when walking from the RSF to the locker rooms.
TimeOfferedMassage Therapy is available seven days a week. Visit our online appointment calendar to schedule a massage.
recsports.berkeley.edu/massage
OtherServicesOur Massage Therapists are credentialed in Swedish, Shiatsu, Deep Tissue, and Sports Massage. We also offer the following services.
HotStoneMassageThe use of hot stones to promote relaxation and healing dates back to ancient times. Heated stones are placed on key points on the body to sooth your muscles and enhance your overall massage experience.
ReflexologyUsing pressure point massage on hands and feet to restore the flow of energy throughout your body, reflexology is a Chinese technique that calms and soothes.
MassagetoGoArrange for a workshop or chair massage session with our certified massage therapists at your work site: call 510.643.8030. Gift certificates are available at the RSF Cashier Station.
recsports.berkeley.edu 510.643.8030 19
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Top5ReasonstoGetaMassage
1R E C OV E RY.IFlow of oxygen and nutrients to muscles, reducing muscle fatigue and
post exercise soreness.
2 I n J u RY P R E V E n T I O n . Improves range of motion and flexibility, protecting against injury.
3ST R E n GT H .Lengthens and tones weak muscles.
4R E L A x AT I O n &ST R E S S R E L I E F.For some, this is the primary benefit
of massage, often leading to reduced anxiety, better sleep and improved overall feeling of well-being.
5ST R E n GT H E n SI M M u n E SYST E M .Some studies have shown that
massage can increase the number of natural killer cells, which are thought to bolster the body’s natural defenses.**source:mayoclinic.com
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Relax,Rejuvenate,StrengthenRecSportsWellnessCenter
Treat yourself to a relaxing and therapeutic massage! Our new Wellness Center provides a soothing atmosphere that is perfect for massage therapy sessions.
recsports.berkeley.edu/massage
Cost:SpecialityMassagesPricing for Hot Stone and Reflexology massage is available on our website.
20 recsports.berkeley.edu 510.642.3268
Martial ArtsCal Recreational Sports
MartialArtsClubsJudoBased on the ancient Japanese art of self-defense called Jujitsu, it is concerned with throws and falling techniques in addition to physical conditioning and total health.
KarateKarate is the Japanese art of self-defense. All styles of Karate are incorporated into one general class.
TaekwondoTaekwondo, “the way of foot and fist,” is based on the ancient Korean methods of self-defense.
TaijiTaiji emphasizes balance and coordination, reduced stress and improved health.
WushuA challenging fusion of Chinese martial arts and performance.
YongmudoA self-defense oriented discipline that makes use of wrist twisting, joint locks, kicks, punches, holds, rolls, and falls.
CostPerSemesterCal Students: $120 | UCB Fac/Staff: $170 Cal Alumni: $170 | All Others: $220
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The UC Martial Arts Program is dedicated to providing outstanding martial arts instruction to the UC Berkeley campus and surrounding community. The program is a world renowned leader in the promotion and development of the martial arts, and is a model for other universities. New members are always welcome.
ucmap.orgGo online
Our PartnersCal Recreational Sports would like to thank the following campus and corporate partners for their unwavering support. Their generosity has contributed to the phenomenal growth of the Cal Recreational Sports Development Fund.
recsports.berkeley.edu/partners
needaPassport?TheRecreationalSportsFacilityisanauthorizedUSGovernmentPassportAcceptanceFacility.AvoidhasslesandlonglinesatthePostOffice!Inadditiontoconvenienthours,weofferalltheneces-saryforms,expeditedservice,andafriendlystaff.Andwe’retheonlyplaceintownopenontheweekend!recsports.berkeley.edu/passport
Martial Arts
Non-Profit Org.U.S. Postage
P A I DUniversity of California
S p r i n g 2 0 1 1 A c t i v i t y g u i d e
Cal Recreational Sportsrecsports.berkeley.edu
Important Contact InformationAquatic Masters Swimming 642-7796
Cal Adventures Outdoor/WaterRecreation 642-4000
Cal Massage Therapy 643-8030
Cal Rec Club Memberships 642-7796
Cal Star Recreationprograms 643-8031 forthedisabled
Cal Youth Camps CalAdventures 642-4000 GoldenBearGymnastics 643-CAMP StrawberryCanyon 643-CAMP YouthWebsite recsports.berkeley.edu/youth
Court Reservations Handball,Racquetball, 642-8345 SquashandTennis
Facilities Field/Facility Rental 643-7327
Golden Bear Rec Center 642-9821 25SportsLane,ClarkKerrCampus Recreational Sports Facility 643-8038 2301BancroftWay Strawberry Canyon Rec Area 643-6720 CentennialDrive,#4430 UC Aquatic Center 642-7707 124UniversityAve,BerkeleyMarina
Fitness Drop-InGroupExercise 642-6400 ClassesandWorkshops 643-5151 PersonalFitness 642-7796
General Information Line 642-6400
Gymnastics Program GoldenBearRecCenter 642-9821
Intramural Sports 643-6822
Locker Rooms RecreationalSportsFacility(RSF) 642-8345 Hearst 643-3894
Marketing and Business 642-8556Development
Martial Arts 642-3268
Passport Services 642-7796
Pool Hours 642-6400
Sport Clubs 643-8024
Website recsports.berkeley.edu
Rec Connect
Rec Sports Facility HoursM-Th 6A - 1AF 6A - 11PSa 8A - 11PSu 8A - 1A
Facility hours may vary due to holiday breaks or special events
Cashier HoursM-F 10A - 6:30PSa 10A - 3:30PSu Closed
Twitter: @ calrecsports
Facebook: Cal Rec Sports
Hours