Body and Spirit

Training For Sports And Recreation

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Greg Morikone, John Leaman

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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.


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Revised 2014-12-17