Participants: Dick Nunez, Greg Morikone, John Leaman
Series Code: BAS
Program Code: BAS000008
|
00:01 [Disclaimer]
00:14 For those who love sports & recreation of all kind, 00:17 I want to get in shape with them! 00:18 Today's Body & Spirit is just for you! 00:21 Stay tuned! 00:49 Hello, I'm Dick Nunez, Wellness Director for 00:51 Black Hills Health and Education Center. 00:54 Welcome to Body & Spirit. 00:55 Today we're going to be 00:56 talking about sports and recreation. 00:58 People in our society today just love to play 01:00 whether it be golf or back packing or hiking, 01:04 or basketball, volleyball, swimming, 01:06 whatever it is -people love to play! 01:07 So we're gonna focus on exercise that will help us 01:10 to be better at what we want to do without getting hurt. 01:14 Even the Apostle Paul talks about exercise in the Bible. 01:19 He says, 01:20 "Run the race as one who wants to win the prize." 01:21 However, he also clarifies, he said, 01:23 "People today are looking to win a prize that 01:26 "is going to perish." 01:28 It's not everlasting. 01:30 He's talking about let's run the race to try 01:32 and get the everlasting prize and that is 01:34 our relationship with Jesus Christ in His kingdom. 01:36 So today we're going to focus on exercise that 01:39 will help us with all the various sports we want to do. 01:42 So I think we're ready to get started! 01:45 Helping us today will be John and Greg. 01:50 Thank you! 01:52 Okay we're going to 01:54 loosen up the body a little bit. 01:55 We're going to start with the upper body. 01:57 So we're gonna swing the arms around 01:58 and just get loosened up here a little bit. 02:02 We're gonna be working all the major muscle groups. 02:06 We're going to be talking about some 02:08 muscular imbalances and so forth. 02:10 I know that one of the most popular games out 02:12 today is golf but yet people tend to get 02:14 sore backs or hip problems or knee problems. 02:18 We're gonna talk a little bit about that 02:19 and see if we can help to get a program 02:21 that will let you enjoy your sport even more! 02:24 -Or your recreation. 02:25 God made us so we want to do things! 02:28 (Okay let's go the other way now.) 02:30 The muscles are designed to work. 02:31 If we don't use them, we lose them! 02:34 And besides, when we go outside in nature 02:36 and go hiking or swimming 02:38 or whatever; 02:39 We have a lot of fun while doing it! 02:41 We just feel better about it and it's something 02:43 we can share with others. 02:44 Okay, let's go five more times! 02:54 And 2 more. 02:57 Okay good. 02:59 Okay to start off today 03:00 we're going to be doing some push ups 03:02 and we can do them lots of different ways. 03:04 We can do them against the wall. 03:07 We can do them off our knees. 03:08 We can do regular ones! 03:09 So, what we're gonna do today is 03:11 we're gonna do some regular pushups. 03:12 We're not going to do anything fancy. 03:14 No 10 seconds reps or anything like that. 03:15 We'll just do some basic push ups! 03:16 So, go ahead and get down in push up position there. 03:20 Go ahead and start out, 03:22 nice controlled reps. 03:24 Up and down. 03:25 Good! 03:26 Push ups are an excellent exercise working 03:30 the chest, the shoulders, 03:32 the backs of the arms, -very effective! 03:34 Women can do them as well! 03:35 They may think they may not be able to do 03:36 but simply go over to a wall if you have to, 03:40 just lean into it doing your push ups 03:43 and then eventually you should be able 03:45 to get down on the floor. 03:46 We'll wear these guys out a little bit 03:48 and then we'll switch their form. 03:50 One looks like he's going to wear out a little 03:52 sooner than the other one but we'll see what happens! 03:54 Okay, now what I'd like you guys to do is 03:56 get down on your knees as if you were doing 03:59 what we call ladies push ups but actually 04:01 they're for anybody. 04:03 It's just an assisted push up. 04:05 Go ahead and keep going. 04:07 You need to straighten the body out a little more there John. 04:11 Okay you're fine Greg. 04:13 Often times when people do push ups this fashion 04:15 they want to stick their hips too high in the air but 04:18 we want to keep our body flat. 04:20 Just as we do on a regular military style push up. 04:25 Okay, keep going! 04:27 You're looking fine! 04:28 Now if you need to stop 04:31 and rest at home that's fine, 04:33 You guys keep going! 04:35 Ten more 04:36 There's 1, 2, 3, 4, 5, 6, 04:45 Come on! 04:47 7, 8, 9, 10 04:52 Bring yourself down partway 04:54 and hold for ten seconds. Down. 04:57 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 05:03 Just wanted to give you a little help there Greg. 05:07 Okay come on up. 05:11 Alright let's stretch out. 05:13 Reach back and bring it across. 05:22 The upper body is so important for the 05:25 various activities we do. 05:28 And back. 05:32 Stretch back. 05:34 Across... 05:39 Pull that scapula apart. 05:42 Okay good! Relax! 05:43 Now, if you are a golfer you may not want to 05:46 get very large pectoral muscles because it will 05:48 make it a little more difficult to swing through. 05:51 But even by doing push ups you're going to 05:54 help your overall performance. 05:55 Make yourself a lot stronger. 05:56 Even some of the top golfers out there. 05:59 We've heard Tiger Woods exercises now with weights 06:01 and if Tiger does it; well that's going to get a lot 06:05 of other people doing it as well! 06:06 Okay let's get our towels now. 06:09 As we know, Tiger had gotten pretty good at golf. 06:11 He needs to practice little more but...Okay. 06:16 Now what we're going to do is 06:18 we're going to pull our towel apart. 06:22 We're going to come up over our head 06:24 and back down. 06:25 This is an excellent overall exercise 06:26 because range of motion is important for 06:28 any sport we do. 06:30 Whether it be golfing or swimming, 06:32 or even rock climbing, basketball... 06:37 Whatever it is! 06:38 Racquetball, tennis... 06:39 Range of motion in the shoulder area 06:41 is so important and upper body strength. 06:44 Just because an activity may be more designed 06:48 what we think as a lower body exercise; 06:50 Actually doing upper body is very important as well. 06:53 For example jumping. 06:55 When people jump they think it's predominately 06:56 just their lower body that's doing that activity. 06:58 But what we find is a stronger upper body 07:00 helps them to throw their body up in the air. 07:03 Try jumping sometime without using your arms at all! 07:06 You'll find that you don't do very well. 07:12 Okay let's go ten more here. 07:15 Good posture the whole time. 07:17 Chest is up. 07:18 Nice range of motion. 07:20 Reach back, pull it over. 07:23 Five more! 07:31 And two more. 07:33 Keep your arms straight. 07:36 Okay now, while we're up here let's go side to side. 07:45 One of the things we find in sports training 07:47 (which we'll get to more in just a little bit) 07:49 is that often times it's dominant 07:52 one side to the other. 07:54 When you have domination of one side 07:55 you tend to have injury. 07:58 So we're gonna work around that 07:59 and see if we can balance the body. 08:02 Give us a good overall affect. 08:05 Okay let's do ten more each way! 08:08 There's 1 08:11 and 2 08:14 and 3 08:17 4 good! 08:21 5, 6, 7, 8 08:30 Two more. 08:33 9 Last one... 08:35 And 10 good! 08:37 Okay let's stretch those muscles out. 08:40 Reach up! Grab an elbow and pull. 08:45 It's a very effective stretch for any sport as well! 08:54 Five more seconds. 08:59 And switch. 09:05 Ten more seconds. 09:14 Okay relax! 09:15 Okay now what we're going to do is put our arms out 09:19 and we're gonna draw little circles. 09:27 Okay now let's make them bigger. 09:35 Now smaller. 09:36 Keep those arms straight the whole time! 09:40 Now reverse it. 09:44 Let's make them bigger 09:50 and smaller. 09:51 The shoulder area is the real key for 09:53 most athletic endeavors! 09:55 Especially when you look at things like tennis 09:57 or throwing motions or whatever. 09:59 It's very important to have strong shoulders. 10:01 Okay reverse it. 10:04 Reverse it again. 10:06 This rotating of the arms here... 10:08 (Keep the arms straight!) 10:10 ...will help make that a stronger area. 10:12 Okay let's go to the front again. 10:17 And reverse it. 10:21 And reverse it. 10:26 Starting to feel those shoulders yet? 10:29 Okay good! 10:30 How about you John? 10:31 Alright! Okay. 10:32 And reverse it again. 10:35 If you need to put your arms down at home 10:37 that's fine! 10:38 Go ahead and do so otherwise hang in there. 10:40 We'll be done here in just a few moments. 10:43 Okay get ready... 10:44 We're gonna hold it for 30 seconds. 10:47 Hold it now. 10:48 Hold those arms out nice and straight. 10:51 Don't let them drop! 10:56 There's ten seconds. 10:59 Might feel a little burning taking place in there... 11:01 ...that's a natural response. 11:03 It will go away as soon as we put the arms down. 11:09 Good. 11:10 7, 6, 5, 4, 3, 2, 1 11:17 Drop them down. 11:18 Okay, it feels good when you put them down! 11:21 Okay, let's roll the shoulders now. 11:28 This is gonna work the neck area as well as tie in 11:31 what we just did with the shoulders. 11:41 Okay now let's go the other way! 11:49 Five more! 11:56 Okay good! 11:57 Let's turn the head to the side. 12:01 And turn, 12:05 and turn, 12:09 and turn. 12:11 One more time each way! 12:13 Turn 12:15 and back over. 12:18 Good! 12:19 Now bring the arm up. 12:21 Stretch the shoulder out. 12:26 We'll hold each stretch for about 10-15 seconds. 12:30 Pull to the point where you start to feel 12:33 the muscle stop. 12:34 You don't want to put yourself into a pain range. 12:36 You just feel a nice steady stretch there. 12:40 Okay let's switch over to the other side now. 12:48 Now ten more seconds. 12:52 5, 4, 3, 2, 1 12:57 Okay relax. 12:59 Shake it out a little bit. 13:00 Okay let's get a hold of our towels! 13:04 We're gonna do some bicep work. 13:05 The way we're going to do that is 13:07 to drape or towel over our thumb side. 13:09 We're going to use resistance with our other hand. 13:11 Bend forward just a little bit so we get a 13:13 full range of motion 13:15 and you curl up and all the way down. 13:18 Okay now when we do an exercise like this 13:20 it's very important that we get full range of motion 13:23 on our exercise because that will help us to have 13:26 the flexibility we need to do whatever sport we're 13:29 involved with. 13:31 So for those who are involved with racket sports, 13:33 tennis, whatever, 13:34 this is an excellent exercise to do 13:36 because not only is it working the bicep but 13:37 we're also getting some forearm stimulation as well. 13:40 Often times people get things like tennis elbow 13:42 and that's caused by vibration in the common 13:46 extension tendon and just by doing regular exercise 13:48 they can help keep that strong and avoid having 13:52 problems like that. 13:53 Also, if they learned how to hit the ball cleaner 13:54 that would help as well! 13:57 Okay. 13:59 The old adage... -if you hit it perfect 14:01 you're not going to have that vibration. 14:07 Okay, let's go five more! 14:15 Two more. 14:19 Okay switch over. 14:23 Okay, now as I mentioned earlier, 14:24 one of the greatest problems people have in sports 14:28 is they hurt themselves due to their imbalance. 14:31 For example; often times I see racquetball player 14:34 they have very large forearms on the arm that 14:37 they swing the racket with but on the other arm, 14:39 it looks like it's been in a cast 14:41 because it's badly atrophied. 14:43 That's what happens when we do a 14:45 regular activity on one direction. 14:47 So, when you look at golfers who spend so 14:48 much time pivoting and rotating one direction 14:50 and then they wonder why their back starts to hurt! 14:53 Then you look at their rector muscles and one side is 14:56 really strong and dominant and the other side is weak. 14:58 So if you have that weakness on one side 15:00 it's going to cause muscular imbalance. 15:01 It's gonna cause pain and we're in trouble! 15:05 So golfers would do themselves a favor if 15:07 they'd just take the club and swing the other 15:09 direction a while even though 15:11 they're not hitting the ball. 15:12 Just that motion will help them to have a strong back... 15:14 ...equal on both sides which will help their overall game. 15:18 Okay I think we've got five more to go here. 15:24 Three more. 15:29 Good! 15:30 Okay let's take the towels over the head now 15:31 and we're going to be doing some tricep work. 15:34 Wanna make sure you can get 15:36 a good range of motion here. 15:39 Good! 15:40 Feel that tricep work. 15:42 Good! 15:43 You want to keep your elbow locked in one place. 15:47 The muscles are very adaptable. 15:48 Even though we may be doing a certain range of motion 15:52 the muscles are able to take what we're doing 15:54 and implement that into whatever activity we're doing. 16:00 The bottom line is these muscles are 16:01 necessary for the contractions of anything we do. 16:04 Like for example again, hitting a tennis ball is gonna 16:09 take the overall muscles of the upper body. 16:12 Same thing with hitting a racquetball 16:13 or throwing something. 16:15 It's all going to work together. 16:16 Or, if someone likes rock climbing, 16:18 they're certainly going to need a lot of strength 16:20 in their shoulders and in their arm area! 16:24 Okay work five more. 16:29 Again, on this one you dictate 16:31 how hard you want to work. 16:32 The harder you pull, the more stimulation 16:35 you get out of it! 16:37 One more time, okay. 16:40 Switch over. 16:48 The other thing I find is that 16:50 the body wants to work in harmony with itself. 16:52 If one arm becomes dominant over the other 16:54 it will actually not contract as well 16:57 if we have both sides equally strong. 17:00 I found in my years as a shot putter when 17:03 somebody told me not to do bicep exercise. 17:06 I actually found my arm speed go down 17:09 because I was no longer working 17:10 the antagonistic muscle to the tricep. 17:12 As soon as I switched over I found my arm 17:15 speed coming back and I started doing biceps again. 17:17 I had a strength coach who was into steroids 17:20 and so forth and wasn't really what 17:22 you'd call a road scholar and he'd say, 17:24 "hey you don't need to do those sissy bicep workouts, 17:27 "that's just for body builders!" 17:30 Okay go ahead and relax. 17:31 So when I did that, I noticed that my 17:33 arm speed just went down, down, down. 17:35 So when I was studying anatomy and physiology 17:37 and kinesiology I realized that a muscle going to 17:40 contract as fast as the antagonistic muscle 17:42 will allow it. 17:43 So I kind of snuck in the closet 17:45 and started doing my curls and all of a sudden, 17:47 I saw my arm speed come back 17:49 and so I boldly stepped out, 17:51 started doing my curls and all of a sudden I hear this 17:53 "Hey body builder is over there 17:56 "doing those sissy curls again!" And I said, 17:58 "No I'm just trying to stimulate the biceps 17:59 so the antagonistic muscles will allow for 18:01 full contraction of my triceps!" 18:03 And he went "huh?" 18:05 That's the last I heard of him on that issue; 18:06 but it's important to have that full range of motion 18:09 and equal balance of muscles! 18:10 So let's go ahead and get rid of those. 18:12 We're going to start working on the lower body now. 18:16 We're gonna start the lower body exercise 18:17 by stepping out to the side and stretching down. 18:21 Now this is working the insides of the thighs. 18:24 Okay switch over! 18:25 For people who do things like basketball 18:27 or any type of sport that takes cutting 18:30 and directional change. 18:31 Working in the inside of the thigh are the adductors 18:33 and the abductor muscles on the outside 18:35 are very, very beneficial for moving side to side. 18:41 Okay so we're going to step out. 18:44 Rotate it again. 18:47 Good! 18:48 Okay and again, feel it stretch! 18:51 Also, we want to feel it in the thighs as we do that. 19:04 Okay and let's do five more each way. 19:10 There's 1, 19:15 and 2, 19:19 and 3 19:20 Two more times each way! 19:24 4, Last one! 19:28 5 Good! 19:30 Now a key for any athletic endeavor; 19:33 I can't think of too many that don't require legs. 19:35 Even if you just play ping pong you still 19:38 have to move around! 19:39 So when we do legs we want to do 19:42 as much of the leg as we can. 19:43 So we're going to do squats because 19:45 that's the best overall major muscle worker 19:47 with out causing stress in the knees. 19:50 There are other exercises that are good compound 19:52 workers as well, but squats I feel are the best 19:56 and it's one people probably like 19:58 doing the least. 20:00 But usually, 20:01 what we find is the exercise we don't want to do 20:03 is usually the one we need the most! 20:04 Too often, especially when I was in my years 20:06 of body building; 20:08 you'd see guys pumping up their biceps 20:09 and their chests and they had beautiful biceps 20:12 and great chests. 20:14 And they had real skinny legs! 20:15 And the one exercise you didn't see them do was legs! 20:16 And what they'd say is, "I don't like training legs!" 20:18 Well you know it's obvious! 20:19 But maybe if you train some legs you'd have a 20:22 better overall physique! 20:23 So we're not gonna do that! 20:24 We're gonna make sure we train the legs here. 20:26 So let's get in position here! 20:28 Get up here a little further. Okay. 20:30 Now cross your arms across your chest 20:32 and we're going to do proper form. 20:33 The way we do that is we make sure the knees 20:35 do not go over the feet. 20:36 We're gonna sit back into our squat; 20:38 so push your hips backwards. 20:39 Let's go ahead and squat down. 20:40 Way down, down, down, down 20:43 Okay that's far enough there! 20:45 Okay up slowly. 20:46 Keeping it nice and controlled! 20:48 And we'll keep the pressure on. 20:50 Let's not lock out. 20:51 Now back down again, nice and tight. 20:55 Good! 20:56 And up slow. 20:58 As you do these slowly 20:59 you really get a nice focus on there. 21:02 I did a lot of basketball players 21:04 and had them do extremely slow squats. 21:07 Okay up. 21:08 I found that their jumping ability went 21:10 up drastically! 21:11 In fact, I kind of came across it accidentally 21:12 when I took a little 5'9 linebacker for football 21:15 and traded him with my basketball players 21:17 and he started doing these 10 second repetitions with 21:20 heavy weights and pretty soon he was dunking the 21:22 basketball with two hands and my basketball players 21:25 are going, "hey what's he doing? 21:27 "We want to do that!" 21:28 5'9 and he was dunking a basketball with two hands! 21:30 That's right! 21:35 Okay and up! 21:39 Okay back down again. 21:41 Nice and tight. 21:42 You want to feel the gluteus maximus work 21:44 and that's why we push hips back. 21:46 Okay up. 21:48 You notice in athletics whether it be dancing, 21:50 speed skating, 21:51 whatever it is; good athletes will have 21:54 well developed gluteus maximus muscles. 21:56 Very essential for that! 21:58 Okay up. 22:01 Back down again. 22:03 Nice and tight. 22:05 Good. Up. 22:08 Okay and we're going to do five more like that! 22:15 And up. 22:17 There's one... 22:20 Good! 22:23 And up. 22:24 2, Down to our last three! 22:30 And up 22:32 Good! And down. 22:36 Up. 22:37 Last one coming up! 22:42 And up.. 22:45 Down part of the way 22:47 and we're gonna hold for 30 seconds. Good! 22:51 This is gonna be excellent for skiers. 22:54 They do a lot of work going up and down slopes 22:56 and this will help you to have that nice stability 23:00 that you're looking for! 23:02 There's 15 seconds, 23:04 So, this is an excellent exercise for them! 23:07 Make sure so you can ski longer and enjoy that more. 23:13 Five more seconds. 23:14 1, 2, 3, 4, 5 23:19 Good job! 23:20 Okay let's lay down on our sides. 23:22 We're going to stretch those muscles out. 23:26 Get a hold of an ankle 23:28 and pull back. 23:29 The more flexible you are the more you may have to 23:31 bring that leg back. 23:38 Ten more seconds! 23:41 Make sure you feel it in your quadriceps as you do it! 23:45 Okay let's switch around to the other side. 23:54 Nice steady pull. 23:56 Remember we're not trying to hurt anything. 23:58 We're just trying to get those muscles 23:59 to a point where it feels like you wanna stop 24:01 and then you just hold that contraction there! 24:05 Stretching should be a pleasant experience but 24:07 you also should feel what you're doing there. 24:10 Three more seconds! 24:12 Okay lie on your back. 24:15 Okay you wanna bring a leg up, 24:19 bring your leg up straight. 24:21 One leg up straight. 24:22 Try and get a hold of it 24:24 and pull it back towards you. 24:26 Slightly if you have to. 24:29 At first you may have to have 24:30 that upper leg bent in order to get a hold of it. 24:33 But as we get more flexible, 24:35 we get so we don't have to do that. 24:37 Once again, that comes from repetition. 24:39 Greg's leg is still a little bit wobbly from 24:40 doing the squats and that's alright as well. 24:44 Okay five more seconds. 24:49 Okay switch. 24:59 Okay a steady pull. 25:04 Okay relax! 25:05 Okay, let's do some abdominal crunches. 25:07 There's lots of ways we can do them but 25:09 the bottom line is your abdominal muscles 25:10 only have a 4 inch range of motion. 25:12 So, we're just gonna put our hands behind 25:14 our neck and we're gonna crunch up. 25:16 Chins towards the ceiling as you come up and you 25:19 just go ahead and crunch the abdominal wall. 25:20 Good! Down and up! 25:23 The abdominals are very important for any athletic 25:27 event because once again, the abdominal muscles 25:31 stabilize the body. 25:32 So, whenever we're golfing or playing tennis 25:34 or whatever we're doing; 25:37 we need that stabilization of the body. 25:44 Okay let's do 15 more! 25:49 Now, when we do an exercise like this 25:51 we can vary the intensity by varying the speed! 25:58 You've got five more! 26:05 Okay now do 20 fast ones. 26:08 Good! Fast, fast 26:09 That will give us a little different effect on it. 26:16 Ten more! 26:19 Good! Good! 26:24 Okay up on the feet 26:28 and we're gonna do a rotation. 26:31 And we're gonna turn; 26:33 and turn, 26:35 and turn. 26:36 Again this is a good one for a golfer. 26:38 If you want to have a weight in your hand 26:41 that can be helpful as well, 26:42 but we want to go in each direction! 26:46 Keep that trunk rotating! 26:52 Let's go ten more! 26:54 1 and 2, 3, 4, 5, 6, 7, 8, 9, 10 27:14 Okay let's step back and stretch the calf. 27:22 Okay 5 more seconds there! 27:24 1, 2, 3, 4, 5 27:28 And switch! 27:34 Five more seconds. 27:37 Very good! 27:39 Thanks a lot fellas! 27:40 Keep your exercise going! 27:42 Enjoy your recreation, 27:43 Remember do it for the right reason; 27:44 "I can do all things in Christ who strengthens me." 27:46 God bless. |
Revised 2014-12-17