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Rec Sports Survey
The Rec Sports Department is in the
process of conducting a survey to
help us better understand our users
and their needs. Viterbo community
members should receive an email
asking them to participate in the
short survey. We encourage every-
one to please take a moment to fill
out the survey. It will help us better
understand the needs of our custom-
ers. Individuals who complete the
survey will have the opportunity to
put their names in a drawing for
some very nice prizes. The survey is
open until April 30. After it has
closed, prizes will be drawn for and
the winners will be notified.
HogWild Softball Tournament
The HogWild Softball Tournament
will be taking place on Saturday, April
16 from 11AM-6PM. All Viterbo,
Western, and UW-L students with a
valid student ID are eligible to play.
Viterbo and Western faculty are also
eligible to participate. Teams may
consist of all male, all female, or any
combination of males and females.
Teams must consist of 10 players, but
a team may start play with as few as 7
players. A maximum of 8 teams will
be allowed to participate, so register
early! There is a $20 registration fee
per team. Registration brochures are
available at the Mathy Center, the
Western Wellness Center, or can be
found online and printed. The
registration deadline is 5PM
Thursday, April 14 .
Commit to be Fit
Commit to be Fit is a 5 week fitness
challenge
starting
April 4. It is
open to all
students,
employees,
and Mathy
alumni
members.
To register
find a part-
ner, sign up
at the Mathy Center, and pay the $10
team fee. There are 3 levels of diffi-
culty to choose from, and you can
earn points by attending group fitness
classes, completing strength training
workouts, and choosing additional
activities you enjoy. There are set
points for completing each level, with
each activity being worth 25 points. FOR MORE INFORMATION
VISIT US ONLINE!
What’s New
I N S I D E TH I S
I S S U E:
Intramurals Re-
cap
2
HogWild Softball 2
Lift of the Month 3
Get More Ener-
gy!
4
Health & Well-
ness
5
Director’s Cor-
ner
6
Rec-Y of the
Month
6
April 10-16
*Rec Pass Double Punches Week
April 14
*5PM—HogWild Softball
Tournament Registration Deadline
April 16
*HogWild Softball Tournament
April 20-26
*No Intramurals
April 20-25
*Easter Break Reduced Hours
-Wednesday 7AM-4PM
-Thursday 8AM-4PM
-Monday 8AM-4PM
April 22-24
*Mathy Center Closed
May 1-5
*Intramural Championship Week
May 1-7
*Rec Pass Double Punches Week
May 9
*Deadline to hand in Rec Passes
*Rec Pass Annual Prize Drawing
May 10-14
*Finals Week Reduced Hours
-Monday 7AM-11PM
-Tuesday 7AM-7PM
-Wednesday 7AM-5PM
-Thursday 7AM-5PM
-Friday 9AM-4PM
-Saturday 8AM-4PM
May 15-22
*Facility Closed for Annual Cleaning
May 23
*Facility begins regular Summer
hours.
-Mon/Wed/Fri: 7AM-4PM
-Tuesday/Thursday: 11AM-7PM
-Saturday/Sunday: Closed
Schedule of Events
Rec Sports Review A P R I L 2 0 1 1 V O L U M E 4 , I S S U E 7
S P E C I A L
P O I N T S O F
I N T E R E S T :
New Wellness
Program begins this
month: Commit to be
Fit
HogWild Softball
Tournament is
Saturday, April 16
Get $2 off a duffle bag
in the Rec Store this
month
Spotlight on piercings
and tattoos-know the
risks!
This issue will be the
final newsletter of the
year
P A G E 2
Intramurals The Rec Sports Department
would like to sincerely thank
anyone and everyone who
participated in any of our
Intramural Leagues or Special
Events during the fall and spring
semesters.
The last season of intramurals
has just begun.
Here is a recap of this year’s
champions. Photos are not in any
particular order.
Fall Season 1
Comp Volleyball: Colonel Gunk’s
Basketball: Ma Ma Merger
Rec Volleyball: Kickin Chickens
Fall Season 2
Comp Volleyball: Volleyball
Experts
Badminton: Team Smashers
Basketball: Tha SquaD
Rec Volleyball: G.T.V.
Spring Season 1
Comp Volleyball: You’ve Been
Served
Soccer: Goonies
Basketball: Beast Squad
Rec Volleyball: Serves You Right
Spring Season 2 Champions
will be crowned the first week
of May!
We look forward to seeing
your Champion Photo in
2011-12!
Special Events
also eligible to participate.
Teams may consist of all male, all
female, or any combination of
males and females. Teams must
consist of 10 players, but a team
may start play with as few as 7
players. A maximum of 8 teams
will be allowed to participate, so
register early! There is a $20
registration fee per team. Regis-
tration brochures are available at
the Mathy Center, the Western
Wellness Center, or can be
found online and printed. The
registration deadline is 5PM
Thursday, April 14 . Tournament
champions will receive HogWild
Softball Champion T-shirts. Oth-
er prizes from our sponsors will
also be given away. The team that
is best dressed in a team theme
will win the Best Dressed Con-
test! Get a team together and
register for this fun spring event
ASAP!
*Registrations should be submit-
ted to Viterbo Rec Sports at the
Mathy Center.
Time is running out to participate
in our Special Events! During the
course of the year, the Rec Sports
Department offers many fun
events for students to take part in.
Our final event for this year is our
annual softball tournament.
HogWild Softball
The HogWild Softball Tournament
will be held on April 16 from
11AM-6PM. All Viterbo, Western,
and UW-L students with a valid
student ID are eligible to play.
Viterbo and Western faculty are
R E C S P O R T S R E V I E W
Lift of the Month—Dumbbell Rear Lunges
P A G E 3 V O L U M E 4 , I S S U E 7
This exercise will target your quadriceps,
hamstrings, gluteals, and calves. A range of 5-
12 pound dumbbells is suggested, whatever
weight you are comfortable with.
Stand holding the dumbbells, arms at your
sides, with your feet shoulder width apart.
Step back with one leg while bending your
supporting leg. Plant your forefoot far back
on floor.
Bend both knees and go as low as you can
without your front knee crossing over your
toes.
The back knee should approach the floor with
heel lifted.
Hold stance, straighten both legs then lower
into lunge..
Push off of your rear foot
into the starting position
and do the other side.
Do 6-8 repeti-
tions.
Alternate legs
for two or
more sets.
Keep your torso upright during
the lunge, flexible hip flexors are
important.
Your forward knee should point in
the same direction as your foot
throughout the lunge.
You may also vary this exercise and perform it
with a weight bar instead of dumbbells. Sup-
port the bar on your shoulders, and perform
the exercise as you
would with dumbbells,
keeping the bar even
on your shoulders.
Work your
quads and
calves with
dumbbell rear
lunges!
Try it now
because:
It's a great
boredom
buster. Al-
most every
Pilates exer-
cise requires
a lot of focus,
so you don’t have the chance to get distract-
ed.
It'll help your aching back. One recent study
found that Pilates is just as effective at reduc-
ing lower-back pain in chronic sufferers as
traditional physical-
therapy strengthening
exercises.
In Pilates quality of
movement is stressed
over quantity of
movement. This type
of mind-body exercise contributes to overall
fitness.
Come check out what Pilates has to offer!
We currently hold Pilates classes with Marsha
at noon on Tuesdays and with Patty & Barb
at 7:15 AM on Wednesdays.
Focus On….Pilates!
Did you know?
Pilates is a confidence booster. Women of all
shapes, sizes, and athletic ability love the
grace and power they feel after just one Pila-
tes session. Pilates will increase the strength,
flexibility, and control of the body. Pilates can
dramatically transform the way your body
looks, feels and performs. Pilates builds
strength without excess bulk, capable of cre-
ating a sleek, toned body with slender thighs
and a flat abdomen. It also teaches good pos-
ture and body awareness.
Group Fitness
COME CHECK OUT SOME
GROUP FITNESS CLASSES!
Pilates is a
great all-body
workout that
requires you to
stay focused!
Monday Tuesday Wednesday Thursday Friday
7:15AM Above the
Belt Pilates
Below the
Belt
Wake Up
Yoga
NOON Total
Strength Pilates
Total
Strength Yoga
Kick n’
Stretch
4PM Zumba Yoga
5PM 5:15 Cardio-
CORE 5:15 Zumba Zumba
6PM Yoga Kickbox
7PM Hip Hop Kickbox Boot Camp Express
Butts n’ Guts
P A G E 4
Get a total
body workout
in the least
amount of time
with these
helpful tips!
5 Ways to Feel More
Energized!
Get More Energy!
Boost Your Brain-Turn Off the
Tube
New studies show that watch-
ing television can be tiring.
Instead of numbing your mind
to rejuvenate it, stimulate it!
Try taking a walk along a scenic
trail, spending time in nature
helps restore people’s energy
and focus.
Stick to Your Workout
Routine
Expending energy on exercise actu-
ally creates more for you to use.
Physically active people feel more
energetic than sedentary people.
Aim for 20-40 minutes of cardio 4-
5 times per week.
Listen Up
Music makes you feel good mental-
ly and physically. It can reduce
anxiety, lower blood pressure, and
decrease stress hormones. Re-
searchers found that after people
worked out to music, their mental
performance improved compared
to those who worked out without
music.
Quit Freaking Out
Little everyday stressors, like sit-
ting in traffic, can cause a total
energy meltdown. After the
adrenaline rush that is your body’s
initial response to stress fades,
your energy level crashes and
leaves you feeling foggy. To avoid
the physical effects of anxiety, fo-
cus on taking deep, controlled
breaths until your heart rate goes
back to normal.
Tap Happy Vibes
When you’re feeling down, your
energy goes down with your spir-
its. Boost your positive energy by
writing down 5 things you’re
thankful for. Reread it when you
need a smile.
From the Trainers
multiple, large muscle
groups. These are considered
multi-joint exercises. Most of the
multi-joint exercises will also
engage your core, preventing you
from having to do countless
crunches.
3. Superset exercises that use
opposing muscle groups. This
means right after you get done
doing a push motion, do a pull,
rather than resting. This saves
you from wasting time in between
each set, which can take up the
majority of your workout session.
4. Do hard/challenging exercises
that incorporate big muscle
groups rather than doing lots of
reps of easy exercises. This way
you won’t have to do as many
reps per set. Additionally, your
body will adapt and respond much
better to a harder stimu-
lus. Quality is more important
than quantity.
5. End by jumping rope for 10
minutes. Since jumping rope is so
intense, 10 minutes is all you need
for a beneficial cardiovascular
workout.
Have you ever wondered how
you could work your entire body
without spending countless hours
in the gym? If you are like most
people, you probably have. Here
are some simple things you can
do to get a total body workout in
the least amount of time.
1. Warm-up by jumping rope for
5 minutes. This is a high enough
stimulus to benefit your cardio-
vascular system as well as get you
prepared to lift weights.
2. Do only exercises that work
Stop by the
Mathy
Center
front desk
to purchase
a Rec
Sports
Duffle Bag
Rec Store—Duffle Bag
New this year is a featured item
in the RS Review. Each month a
different item will be featured
along with a coupon for $2 off
that item. Simply print the
coupon and bring it to the
front desk to purchase your
item!
The featured item for April
is the Rec Sports Duffle
Bag. The Duffle Bag comes
in black & white and fea-
Did you know the
Rec Sports De-
partment has a
store? A variety
of items are avail-
able for sale at
the Mathy Center
Front Desk.
Items range from:
sweatshirts, t-
shirts, lanyards, tattoos, duffle
bags, sport packs, and more!
tures the Rec Sports logo. In
addition to the main compart-
ment, it features convenient side
pockets.
R E C S P O R T S R E V I E W
Rec Store Featured Item
Viterbo University Department of Recreational Sports
(608) 796-3120
Expiration Date: 4/30/11
April—Duffle Bag
Health & Wellness-Piercings and Tattoos
Piercings-Know The Risks!
Allergic Reaction-some piercing
jewelry, particularly pieces made of
nickel, can cause allergic reactions.
Oral Complications-jewelry worn
in tongue piercings can chip and
crack your teeth and damage your
gums. Tongue swelling after a new
piercing can block your throat and
airway.
Skin Infections-a skin infection,
characterized by redness, swelling,
pain, and a pus-like discharge, is
possible within a few days to
weeks after a piercing.
Other Skin Problems-body piercing
can lead to scars and keloids-raised
areas caused by an overgrowth of
skin cancer.
Bloodborne Diseases-if the equip-
ment used to do the piercing is
contaminated with infected blood,
you can contract various blood-
borne diseases, including hepatitis
B, hepatitis C, tetanus, and HIV.
Tearing or Trauma-jewelry can get
caught and torn out accidentally.
Such trauma may require stitches
or surgical repair.
Tattoos-Know The Risks!
Allergic Reactions-tattoo dyes,
especially red dye, can cause aller-
gic skin reactions, resulting in an
itchy rash at the tattoo site. This
may occur even years after you get
the tattoo.
Skin Infections-tattoos can lead to
local bacterial infections, character-
ized by redness, swelling, pain, and
a pus-like drainage.
Other Skin Problems-sometimes
bumps called granulomas form
around tattoo ink—especially red
ink. Tattooing can also lead to
raised areas caused by an over-
growth of scar tissue (keloids).
Bloodborne Diseases-if the equip-
ment used to create your tattoo is
contaminated with infected blood,
you can contract various blood-
borne diseases, including hepatitis
B, hepatitis C, tetanus, and HIV.
MRI Complications-rarely, tattoos
or permanent makeup may cause
swelling or burning in the affected
areas during magnetic resonance
imaging (MRI) exams. In some
cases—such as when a person with
permanent eyeliner has an MRI of
the eye, tattoo pigments may inter-
fere with the quality of the image.
Precautions/Questions
Who does the tattooing or pierc-
ing?
Go to a reputable tattooing &
piercing studio that employs only
properly trained employees. Keep
in mind that regulation require-
ments and licensing standards vary
from state to state. Check with
your city, county, or state health
department for more information
on local licensing and registrations.
Does the artist/piercer wear
gloves?
Make sure the tattoo artist or
piercer washes his or her hands
and wears a fresh pair of protective
gloves for each procedure.
For piercing, does the piercer use
hypoallergenic jewelry?
Look for surgical-grade steel, titani-
um, niobium, or 14-or 18-karat
gold.
Does the tattoo artist or piercer
use proper equipment?
Make sure your tattoo artist or
piercer removes a needle and tubes
from sealed packages before your
procedure begins. Any pigments,
trays and containers should be
unused as well.
Does the tattoo artist sterilize non-
disposable equipment?
Make sure the tattoo artist uses a
heat sterilization machine
(autoclave) to sterilize all non-
disposable equipment after each
customer. Instruments and supplies
that can't be sterilized with an auto-
clave should be disinfected with a
commercial disinfectant or bleach
solution after each use.
Does the piercer use proper equip-
ment?
For ear and other body
piercings, piercers typically
push a needle through a body
part and then insert a piece
of jewelry into the hole.
Make sure the piercer uses
only fresh, sterile needles.
Healing Process-
Piercings
Clean oral piercings with a solution
of 50:50 Listerine & water or a
premixed solution. Rinse after you
eat or drink anything except water
Clean skin piercings with an anti-
bacterial soap or premixed solu-
tion, like H₂Ocean
Keep the jewelry in place
Keep your hands off your piercing
unless you’re cleaning it!
Depending on your piercing, it can
take anywhere from 6 weeks-1
year to heal completely.
Healing Process-Tattoos
Remove the bandage from your
tattoo after 24 hours.
Keep the tattooed skin clean-Use
plain soap & pat (don’t rub!) the
area dry.
Use moisturizer-Apply a mild
moisturizer a few times per day.
Avoid sun exposure-Keep the tat-
tooed area out of the sun for at
least a few weeks
Choose clothing carefully-Avoid
anything that will stick!
Allow up to 2 weeks for healing.
P A G E 5
The Take Ten
Series is
provided by
Mayo Health
Clinic Guide to
Self-Care
Know the risks of
tattoos and piercings!
All piercing
& tattooing
equipment
should be
sterile or
new.
Favorite aspect of the
Mathy Center and Rec
Sports: the staff :)
Favorite aspect of Viterbo:
how the professors make the
effort to know your name...and
the desserts in the Caf
Activities: Intramural
Volleyball
Favorite Food: graham
crackers with frosting
Favorite Movies: Mean Girls,
Due Date
Occupations you wanted
to be when you were a kid:
Teacher
Name: Brittany Leising
Birth date: 3/4/1991
Years with the
Department: 1
Major: Nursing
Hometown: Viroqua, WI
Dream Job: video reviewer
for Funniest Home Videos
Finish the sentence: If I
were a millionaire, the first
thing I would do with my
money is… go on a family
vacation out of the country
Rec-Y of the Month—Brittany Leising
WE’RE ON
THE WEB
www.viterbo.edu/RECSPORTS
Spring is officially here, even though Mother Nature
does not seem to be cooperating with the calendar!
Plants are coming back to life and animals are returning
from their winter spots. It is the time of year that we
begin to feel refreshed and renewed.
It is a great time to get out and be active! Take a break
from studying and walk along the river front. Rent a bike
from the Bike VU! Program and explore the town. Visit a
local city park or trail—take a hike at Hixon Forest.
Check out Viterbo baseball and softball or participate in
the annual HogWild Softball tournament. April is here
and so is spring. It is a perfect time to get out, get
active!
Thank you for taking time to read the Rec Sports
Review!
Marci Kuhrt
Director, Recreational Sports
Director’s Corner
900 Viterbo Drive
La Crosse, WI 54601
Phone: 608-796-3121
Fax: 608-796-3122