Effective Use of Resistance Training For Archery: Improving Performance, Health, and Fitness Indicators

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1 TM TM Effective Use of Resistance Training For Archery: Improving Performance, Health, and Fitness Indicators Kristopher R. Grimes, CPT, PhD Kentucky State University College of Agriculture, Food Science and Sustainable Systems

2 Building Success

3 Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5 4 person) No Data <10% 10% 14% 15% 19% 20% 24% 25% 29% 30%

4 Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2006

5 Childhood Obesity 1/3 of US children are overweight/obese (31%) as of 2010 Recent reports are conflicting on the current state of obesity in children Childhood Obesity is associated with: Family environment Sedentary lifestyle Poor diet Genetics (to a lesser extent) Research has demonstrated that children who are readily involved in exercise and sports as a child will be less likely to become obese as an adult and/or will have the tools to combat weight if it does occur.

6 Physical Education As educators are more pressured to incorporate lessons that bridge the classroom to the gym, with less time allotted, they are becoming more selective in what they offer to students. Particular health and fitness indicators must still be measured and recorded Activities that naturally lend themselves to teaching or improving these indicators will be more popular for adoption and retention.

7 How does NASP fit in? NASP has always been more than just archery. NASP has already proven to improve: Grades Self-esteem Behavior Relationships NASP has also demonstrated its ability to bridge the classroom to the gym By incorporating certain fitness schemes, students can improve their archery performance, fitness indicators in the classroom, and health outlook for the future.

8 Resistance Training: Friend or Foe? Resistance Training is any form of exercise training that involves an action performed against resistance (Faigenbaum, 2013). Resistance Training can improve: Strength Muscle endurance Stability Injury prevention Confidence

9 Resistance Training: Important Notes No form of exercise can compensate for lack of practice, especially in archery! Overall fitness is more important that sport specific training. BUT if training specifically for archery, you generally should train for muscle endurance rather than max strength or size (3-4 sets at reps) Using a full range of motion is crucial. Stretching is also exceptionally important prior to and following training THINK 11 STEPS WHEN TRAINING

10 Equipment Exercising doesn t require expensive equipment or gym memberships Weights can be replaced by exercise bands. Bodyweight exercises are still a gold standard Cardio can be done in the living room or classroom

11 Safety Like in archery, there are common injuries that take place when performing resistance training However, proper resistance training can prevent some archery injuries Many injuries are minor strains but they can become more serious Most injuries occur from over exertion and bad form. Ignoring pain indicators can lead to more serious problems that have permanent effects

12 Chest Exercises Chest exercises assist with upper body, core, and arm strength as well as core stability. Muscles: Pectoralis major, minor, and triceps Common Injuries: Muscle tears and strains

13 Chest Exercises Exercises: Standard Pushup Diamond Pushup Bench Press Dumbbell Press Archery Benefits General strength and endurance Upper body stability when drawing

14 Arm and Shoulder Exercises Arm and shoulder exercises are important for bow arm stability, draw arm strength, and muscle endurance Muscle Groups Biceps (curls, chin-ups) Triceps (push-ups, kick backs) Deltoids (overhead press, rows) Rotator Cuff Common Injuries: tendonitis, muscle strains, rotator cuff strains and tears

15 Arm and Shoulder Exercises

16 Arm and Shoulder Exercises Archery Benefits: Tricep strength is crucial as the bow arm provides support when drawing Shoulder muscles provide stability in the bow arm and strength in the draw arm ALERT: Poor form and excess bow weight can cause serious injury to the four muscles the make up the rotator cuff, regardless of your strength

17 Leg Exercises Leg exercises are supremely important for general health, overall strength, stability, and reducing fatigue. Archery Benefits are: stability and balance when at anchor, fatigue during the course of a tournament Muscle Groups Quads (squats, wall squats) Hams (lunges, leg curls) Calves (calf raise)

18 Leg Exercises

19 Back Exercises Back strength (especially upper back) helps in drawing the bow and stability during anchor. Back Exercises (Traps, Lats, Teres Major, and Rhomboid) Pull-ups Bent-over Rows Common Injuries Strained lower back Pinched nerves

20 Back Exercises

21 Abdominal Exercises Abdominal strength helps in stability during all 11 steps in addition to reducing fatigue Ab Exercises & Improvement Crunches Planks Not Eating Till You Puke! Common Injuries Strains Beer Bellies

22 Abdominal Exercises

23 When Should Educators Incorporate Exercises? Intense training should be conducted following archery practice or several hours prior to practice. Light training could be conducted between ends or flights Light training could also occur as a warm up prior to shooting or as a way to cool down Cooperation with classroom teachers could incorporate some exercises during class time Students should be trained well enough to conduct many of these exercises at home

24 Kristopher R. Grimes, PhD Assistant Professor State Specialist for Nutrition and Nutrition Education College of Agriculture, Food Science and Sustainable Systems Kentucky State University TM