chapter 10 lifetime sports golf, tennis … sports - golf, tennis and swimming ... next, flip your...

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Chapter 10

LIFETIME SPORTS - GOLF, TENNIS AND SWIMMING

We call these three sports “lifetime sports” for two reasons: (1) these are the activities that people tend to participate in throughout their entire lives, no matter when their first expo-sure was; and (2) these are the activities most commonly adopted after retirement when there’s more time for leisure activities. As far as motivation for your own clients is con-cerned, if you can show them how to be more competitive in any of these areas, you just might give them a new reason to train with you! Of course, simply becoming more fit in gen-eral will help performance in all three of these sports, but there are some sport-specific exer-cise routines that you can integrate into a general fitness program that will work on the skills needed in each particular sport.

GOLF

Most golfers seem very serious about their game, so you can become an instant hero by teaching your “golfing clients” how to improve their score and become more competitive. And if they let any of their friends in on their “secret weapon,” your business will boom! Everyone wants an “edge.” So, besides getting these people committed to a general fitness program, how do you provide that edge? You need to address the skills necessary to be a great golfer. Most golfers want to be able to hit the ball farther and with more control. Good upper body strength will improve their swing and reduce the likelihood of back injury. Let’s look at exercises for swing control, postural strength, and swing strength.

Medicine Ball Swing for Swing Control

Client instructions:

Stand with feet shoulder width apart and knees slightly bent. Lean forward slightly by bending at the waist (as if setting up to perform a golf swing). Swing the ball to the left until the rear arm is at shoulder height. Hold for a second and swing back to the right and hold for a second. Repeat. If left handed, begin by swinging the ball to the right until the rear

Lifetime Sports - Golf, Tennis and Swimming

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arm is at shoulder height. If a medicine ball isn’t handy, you can use an object of similar size and weight - maybe a plastic jug filled with sand or water.

Elastic Tubing Swing for Swing Strength


Attach or tie elastic tubing (preferably with a handle) to a pole, tree, or other support at approximately shoulder height. Stand with feet hip-width apart and knees slightly bent. Lean slightly forward by bending at the waist (as if to perform a golf swing). Hold the han-dle with both hands while keeping the back straight and pull the tube across the front of the body as if swinging a club. Return to the starting position and repeat. A cable machine could be used to perform this exercise at the gym.


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Side Bend for Postural Strength


Stand with arms by the sides while holding a weight in each hand. Lower one of the weights down towards the knee as far as you comfortably can. Return to an upright position using the muscles on the sides of the lower back and abdomen and pull yourself back up. Repeat on the other side.

Back Extension for Postural Control


Lie face-down on a mat. Bend your arms and bring your hands up under your chin. Raise your head and upper torso off the mat while making sure not to tense your neck. Hold for a second and repeat. The movement should be slow and smooth. Make sure to breathe out as you lift up your head; breathe in as you lower it.


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Bent-Over Row for Upper Back Strength


Grasp the handle of the exercise tubing in each hand. Stand with the feet roughly shoulder width apart, the right foot one step forward, knees slightly bent, and feet flat on the floor. Position the middle of the tubing under the right foot. Bend forward at the hips at a 45° angle. Start with the arms hanging down, elbows slightly bent, and the palms facing back. Slowly bend the arms and raise the elbows up and back as far as possible, squeezing the shoulder blades together.

External/Internal Rotation for Strong Rotator Cuff


External

Attach exercise tubing around a stable object at waist height. Grasp the handle with your right hand. Have your left side face the object. Your feet should be shoulder width apart and the knees slightly bent. Hold your right elbow against your side with your arm bent at a 90° angle and palm facing your body. Keep your upper arm stationary and slowly move your hand away from your body as far as you can without moving your upper arm. Keep your abs tight and your back straight. Hold for a couple of seconds and return to the start-ing position. Repeat the exercise using the other arm.

Internal

For internal rotation, grasp the handle with your right hand and stand with your right side facing the object. Position your right elbow against your side with your arm bent at a 90°


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angle and your hand out to the side, palm facing forward. Without moving your upper arm, bring your right hand towards your stomach. Hold for a few seconds; then return to the starting position. Repeat the exercise using your other arm.

Wrist Flexion and Extension for Strong Forearms


Holding a weight in your hand, place your arm on some type of support (like a rail or bench) so that the underside of your wrist is supported. Your forearm should be parallel to the ground. Using the muscles in your forearm, raise the weight as high as possible. Hold for a couple of seconds, return to the starting position and repeat using the other arm.

Next, flip your wrist over so that the top side of your hand (wrist) is now supported by the bench or rail. Again, using the muscles in your forearm, raise the weight as high as possible and hold for a couple of seconds. Return to the starting position and repeat with the other arm.


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Golf Stretch Routine


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THE SENIOR OLYMPICS

Senior Games competition is an Olympic-style sports event designed to promote healthy lifestyles for seniors through fitness, sports, active lifestyles, and athletic competition. Senior Games age groups are set in five-year increments for men and women and are bro-ken down as follows: ages 50-54, 55-59, 60-64, all the way up to 90+. If you have clients over 50 who like competition, the Senior Olympic Games might be just right for them.

The US Olympic Committee sanctions senior games in the US, and events are coordinated by various state government agencies in cooperation with the National Senior Games Office (www.nsga.com). They begin at the district level within the states. The top two fin-ishers in each event typically advance to the state level, sometimes called the State Games. During the Senior State Games, the top two finishers advance to the National Senior Games that are held in different parts of the US every two years. The National Senior Games Association (NSGA) governs both the Summer National Senior Games and the Winter National Senior Games. These national competitions are held during odd-num-bered and even-numbered years, respectively.

NSGA also provides an umbrella for member state organizations across the United States that host State Senior Games or Senior Olympics. It supports and sanctions these member state organizations so that some 250,000 other senior athletes can participate in events year-round.

In addition, the NSGA works with state and federal agencies and colleges and universities to better understand and support healthy aging initiatives for active adults. Their education and research initiatives not only provide information to active adult athletes, but they also enable these athletes to inform others about ways to ensure healthy aging.

Finally, the Senior Olympics partners with national leaders committed to senior health, wellness, and medical care. Better health and the means to maintain and improve it are common goals of NSGA sponsors. They are committed to providing you, the personal trainer, with information to support you in helping your clients lead healthier lifestyles.

So, whether your clients are seasoned athletes who have been competing for years or are eager rookies who are ready to get off the couch, the NSGA will support them in any effort to stay healthy, active, and fit.


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Summer National Senior Games

The Winter National Senior Games –The Senior Olympics provides an opportunity for a new and different population of athletes who happen to be seniors to compete in a national sports event. The Winter Games also provide state senior games athletes an opportunity to compete in both summer and winter sports on a national level.

The first-ever Winter National Senior Games were held February 28 through March 3, 2000, in Lake Placid, N.Y. About 239 athletes from 22 states competed in 5 winter sports. The tragedy of September 11 forced the cancellation of the 2002 Winter Games, but the NSGA has been working hard to re-establish the event. As of the printing of this book, the date and location for the next event are still under negotiation.

Senior Olympic Hockey Championships The first-ever Senior Olympic Hockey Champi-onships were held at Lake Placid, N.Y. in January 2002. Twenty-three teams from nine states participated in the event held at the Lake Placid Olympic Center, site of the 1980 Winter Olympic Games and the United States' “Miracle on Ice.”

Year Location Number of Athletes

1987 St. Louis, MO 2,500

1989 St. Louis, MO 3,400

1991 Syracuse, NY 5,000

1993 Baton Rouge, LA 7,200

1995 San Antonio, TX 8,200

1997 Tucson, AZ 10,300

1999 Orlando, FL 12,000

2001 Baton Rouge, LA 8,700

2003 Hampton Roads, VA 10,700

2005 Pittsburgh, PA 12,000

2007 Louisville, KY 12,100

2009 San Francisco, CA 14,000*

* anticipated

2011 Houston, TX 15,000*


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NATIONAL SENIOR GAMES ASSOCIATION

2007-08 Summer State Games Directory

Following is a list of summer state senior games sanctioned by the NSGA. The dates and contact people might change from year to year, but in general you should be able to find a contact for your state from the information below.

STATE GAMES GAMES COORDINATOR LOCATION DATES

Alabama Senior Olympic Games*

Ronnie Floyd 334-242-4496

Montgomery, AL May 2007

Alaska Interna-tional Sr. Games, Inc.*

Jeff Jacobson907-488-5755Email: [email protected]://www.alaskaisg.org/

Fairbanks, AK August 10-19, 2007

Arizona Senior Olympics*

Irene Stillwell 602-534-3500Email: [email protected]

Phoenix, AZ Feb 16 - Mar 9, 2008

Arkansas Senior Olympics*

Gail Ezelle, 501-321-1441 or 800-720-7276 in AREmail: [email protected]

Hot Springs, AR Sep 17-21, 2008

California Senior Games Champion-ships*

Cynthia Rosedale626-685-6754Email: [email protected] www.pasadenaseniorcenter.org

Pasadena, CA June 7-22, 2008

(Colorado) Rocky Mountain Senior Games*

Sheri Lobmeyer 970-350-9433Email: [email protected]

Greeley, CO June 18-22, 2008

Connecticut Senior Olympics*

Patrick Fisher860-528-4588Email: [email protected]

Trinity College, Hartford, CT

JMay 30 - June 1, 2008

http://www.californiaseniorgames.com

http://www.pasadenaseniorcenter.org/


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Delaware Senior Olympics

Connie Wertz, 302-736-5698 or 888-881-6128 in DEEmail: [email protected]

Statewide Sep / Oct 2007

European Senior Games

Ton Kienhuis+31 118-641009Email: [email protected]

Netherlands (Holland) south-ern province of Zeeland

Sep 7-12, 2009

Florida Senior Games State Championships*

Stephen Rodriguez 850-488-8347 or 866/FLGamesEmail: [email protected]/page_seniorgames.shtml

City of Cape Coral, FL

Dec 6-14, 2008

Georgia Golden Olympics*

Vicki Pilgrim 770-867-3603Email: [email protected]

Warner Robins, GA

Sep 29 - Oct 2

Hawaii Senior Olympics*

Mark Zeug 808-732-8805Email: [email protected]/seniorolympics/index.html

Honolulu, HI Oct 20 - Nov 19, 2007

Idaho Senior Games*

Jack Ward208-344-5502 x317Email: [email protected]

Boise, ID Aug 16-17 & 20-24, 2008

Illinois Senior Olympics*

Deborah Staley / Selvarine Jones217-753-0701Email: [email protected]/

Springfield, IL Sept 17-22 & 27-28, 2008



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Indiana Senior Games*

Brad Hart317-848-3181Email: [email protected]/

Hamilton County, IN

June 12-15, 2008

Iowa Senior Games*

Dan Lake 515-633-5011Email: [email protected]

West Des Moines, IA

June 5-8, 2008

Kansas Senior Olympics*

Becky Sewell 785-368-3798Email: [email protected]/parksrec/index.shtml

Topeka, KS Sept 24-28, 2008Oct 2-5, 2008 (Team)Oct 3, 2008 (Golf)

Kentucky Senior Games*

Sean Murray or Sue Dowdy606-329-1007 or 800-377-6249Email: [email protected]/www.kentuckyseniorgames.com/

Ashland, KY Sept 12-16, 2007

Louisiana Senior Olympic Games*

Jason Wall225-925-1748 or 800-799-8309Email: [email protected]

Baton Rouge, LA Sep 7 - Oct 26, 2008

Maine Senior Games*

Anita Chandler 207-396-6500Email: [email protected]/

Portland, MEKennebunk, MELewiston, ME

Aug 23 - Sep 21, 2008

Maryland Senior Olympics

Ted Wroth240-777-8080Email: [email protected] www.mdseniorolympics.org/

Montgomery County, MD

Sept / Oct 2008

Massachusetts Senior Games*

Carl Fetteroll 413-748-3810Email: [email protected]

Springfield, MA Jun 12-15, 2008



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Michigan Senior Olympics*

Marye Miller, 248-608-0255 or 248-608-0250Email: [email protected]

Oakland County, MI

Aug 2008

Minnesota Senior Games*

Fritz Bukowski320-762-2868 Email: [email protected]/

Alexandria, MN July 21-25, 2008

Mississippi Senior Olympics*

Joyce Anderson 601-925-7994 or 877-334-0880Email: [email protected] www.msseniorolym.org

Mississippi Col-lege, Clinton, MS

May 14-19, 2007Apr 27-29 (Tennis)

Missouri State Senior Games*

Russ Stott 573-882-1462Email: [email protected] www.smsg.org/senior_games

Columbia, MO June 19-22, 2008Aug 16-17, 2008 (Softball)

Montana Senior Olympics*

Kay Newman 406-586-5543Email: [email protected]/

Butte, MT Jun 12-14, 2008Jun 27-29, 2008 (Soft-ball) Missoula

Nebraska Senior Games*

Mandi Mollring 308-233-3229Email: [email protected]

Kearney, NE Aug 7-10, 2008

Nevada Senior Games*

Reg Rod 702-242-1590Email: [email protected]

Las Vegas, NV 2007

(New Hampshire) Granite State Senior Games*

Charles Houser 603-622-9041Email: [email protected]

Manchester, NH Jul 27 - Aug 10, 2008



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New Jersey Senior Olympics*

Michael Garamella 973-618-1111Email: [email protected]://njso.us/

Woodbridge Township, NJ

Sep 7-9, 2007

New Mexico Senior Olympics*

Cecilia Acosta 505-623-5777Email: [email protected] www.nmseniorolympics.org

Las Cruces, NM Jul 30 - Aug 3, 2008Aug 23-24 in Rio Rancho (Vball)Sep 13-14 in Rio Ran-cho (Sftbl)Nov 8-9 in Santa Fe (Bsktbl)

(New York) Empire State Senior Games

John Doherty 212-866-2794Email: [email protected]

Cortland, NY June 3-8, 2008

North Carolina Senior Games

Brad Allen919-851-5456Email: [email protected]

Raleigh, NC Sept 22 - 28, 2008Oct 13-14 (Glf) Oct 7-9 (Bocce)Sep 8-10 (Sftbl)TBA (Bsktbl)

North Dakota Senior Games*

Jeff Heisler 701-298-6980Email: [email protected]

Fargo, ND June 2007

Ohio Senior Olympics*

Linda Smith800-733-9109Email: [email protected] www.ohioseniorolympics.org

Greater Dayton Area, OH

July 27-Aug 4, 2007

Oklahoma Senior Olympics*

Doug Paulsen or Dana Brown405-681-3266 or 918-455-1894Email: [email protected]; [email protected]/

Oklahoma City, OK

Sep 11-17, 2008

Oregon Senior Games

TBD TBD TBD



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Pennsylvania Senior Games

David Farrand570-823-3164 x24 / 888-445-4559Email: [email protected]/PASe-niorGames.htm

York, PA Jul 24-29, 2007

(Rhode Island) Ocean State Senior Olympics*

Mike Lyons 401-431-5007www.riseniorolympics.org/

Providence, RI Jun 20-22, 2008

South Carolina Senior Sports Classic

Carl Hust 803-772-0363Email: [email protected]

Francis Marion University, Flo-rence, SC

May 14-17, 2008

South Dakota Senior Games*

Al Weisbecker 605-427-2218Email: [email protected] southdakotaseniorgames.org/

Mitchell, SD Sept 4-7, 2008

Tennessee Senior Games

Christine Dewbre 615-902-9261Email: [email protected]

Williamson County, TN

July 18-24, 2008

Texas Senior Games*

Kevin Beavers254-298-5407Email: [email protected]

Temple, TX Oct 19-28, 2007

(Utah) Huntsman World Senior Games*

Kyle Case 435-674-0550 / 800-562-1268Email: [email protected]

St. George, UT Oct 6-18, 2008

(Vermont) Green Mountain Senior Games*

Ardis Smith [email protected]

Chester VTCastleton, VT

May 20, 2007 (T&F)Sept 15, 2007

National Veterans Golden Age Games

Linda Jeffrey317-988-4475Linda.Jeffrey@va.govwww.veteransgoldenage-games.va.gov/

Indianapolis, IN Aug 20-24, 2008



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Virginia Senior Games*

Janis Sweeney or Brian RussellJanis - 757-426-0022Brian - 757-431-3765Email: [email protected]; [email protected]

Virginia Beach, VA

May 8-11, 2008May 16-17, 2008 (Swm, Sftbl)

Washington State Senior Games*

Jack Kiley [email protected]

Olympia, WA Jul 25-27, 2008

Washington DC Golden Olympics

Ben Butler 202-576-6440 x1Email: [email protected] www.dpr.dc.gov

Washington, DC May 6-9, 2008

West Virginia Senior Sports Classic*

Argyle McMillion304-346-9041Email: [email protected]

Morgantown, WV

Aug 9-11, 2007

Wisconsin Senior Olympics*

Helen Ramon 262-821-4444Email: [email protected] www.wiseniorolympics.com/

Greater Milwau-kee, WI

Sep 2-14, 2008

Wyoming Senior Olympics*

Jim Eggenberger 307-673-0000 Email: [email protected]

Sheridan, WY Jul 24-26, 2008

* Open to Out-of-State Residents



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2005 Summer National Senior Games Menu of EventsARCHERY

Compound Fingers, Compound Release, Barebow Compound

Recurve, Barebow Recurve

BADMINTON

Singles, Doubles, Mixed Doubles

BASKETBALL

Three on Three Half Court

BOWLING


CYCLING

5K, 10K (Time Trials)

20K*, 40K* (Road Races)

GOLF

54-Hole Scratch Play

HORSESHOES

Singles

RACE WALK

1500, 5000 Meter

RACQUETBALL

Singles, Doubles

ROAD RACE 5K, 10K

SHUFFLEBOARD

Singles, Doubles

SOFTBALL

Team Softball


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SWIMMING

Backstroke: 50-, 100-, 200-Yard

Breaststroke: 50-, 100-, 200-Yard

Butterfly: 50-, 100-Yard

Freestyle: 50-, 100-, 200-, 500-Yard

Individual Medley: 100-, 200-Yard (four strokes)

TABLE TENNIS


TENNIS


TRACK & FIELD

100, 200, 400, 800, 1500 Meter

Discus, High Jump, Javelin, Long Jump, Shot Put, Pole Vault*

TRIATHLON

Swimming: 400M Freestyle

Cycling: 20K

Road Race: 5K

VOLLEYBALL

Team Volleyball

All individual sports are offered separately for men and women in five-year age divisions beginning with age 50 and ending with age 100+. All team sports are offered separately for men and women in the following age divisions: 50+, 55+, 60+, 65+, 70+, and 75+.

This is the list of sports approved for 2005. The list might change slightly from year to year. For a copy of the Official Sport Rules for the Summer National Senior Games -The Senior Olympics, which is downloadable as a PDF file, visit the website www.nsga.com.

chapter 10 lifetime sports golf, tennis … sports - golf, tennis and swimming ... next, flip your...

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