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 exposure 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 concerned, 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 general will help performance in all three of these sports, but there are some sport-specific exercise 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
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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
Client instructions:
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 handle 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
Client instructions:
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
Client instructions:
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
Client instructions:
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
Client instructions:
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 starting 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
Client instructions:
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 broken 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 finishers 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-numbered 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
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*
2011
Houston, TX
15,000*
* anticipated
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 Championships 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.”
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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
Montgomery, AL May 2007
Alaska International Sr. Games,
Inc.*
Jeff Jacobson
334-242-4496
Fairbanks, AK
August 10-19, 2007
Phoenix, AZ
Feb 16 - Mar 9, 2008
Hot Springs, AR
Sep 17-21, 2008
Pasadena, CA
June 7-22, 2008
Greeley, CO
June 18-22, 2008
Trinity College,
Hartford, CT
JMay 30 - June 1,
2008
907-488-5755
Email: [email protected]
http://www.alaskaisg.org/
Arizona Senior
Olympics*
Irene Stillwell
602-534-3500
Email: [email protected]
www.seniorgames.org
Arkansas Senior
Olympics*
Gail Ezelle, 501-321-1441 or
800-720-7276 in AR
Email: [email protected]
www.srsports.org
California Senior Cynthia Rosedale
Games Champion- 626-685-6754
ships*
Email: [email protected]
www.californiaseniorgames.com
www.pasadenaseniorcenter.org
(Colorado) Rocky
Mountain Senior
Games*
Sheri Lobmeyer
970-350-9433
Email: [email protected]
www.rmseniorgames.com
Connecticut Senior Patrick Fisher
Olympics*
860-528-4588
Email: [email protected]
www.seniorgamesct.org
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STATE GAMES
GAMES COORDINATOR
LOCATION
DATES
Delaware Senior
Olympics
Connie Wertz, 302-736-5698 or
888-881-6128 in DE
Statewide
Sep / Oct 2007
Email: [email protected]
www.delawareseniorolympics.org
European Senior
Games
Ton Kienhuis
+31 118-641009
Email:
[email protected]
Netherlands
Sep 7-12, 2009
(Holland) southern province of
Zeeland
www.seniorgames2009.com
Florida Senior
Games State
Championships*
Stephen Rodriguez
850-488-8347 or 866/FLGames
City of Cape
Coral, FL
Dec 6-14, 2008
Warner Robins,
GA
Sep 29 - Oct 2
Honolulu, HI
Oct 20 - Nov 19, 2007
Boise, ID
Aug 16-17 & 20-24,
2008
Springfield, IL
Sept 17-22
& 27-28, 2008
Email: [email protected]
www.flasports.com/
page_seniorgames.shtml
Georgia Golden
Olympics*
Vicki Pilgrim
770-867-3603
Email: [email protected]
www.georgiagoldenolympics.org
Hawaii Senior
Olympics*
Mark Zeug
808-732-8805
Email: [email protected]
www.hawaiiseniorolympics.com/
seniorolympics/index.html
Idaho Senior
Games*
Jack Ward
208-344-5502 x317
Email:
[email protected]
www.idahoseniorgames.com
Illinois Senior
Olympics*
Deborah Staley / Selvarine Jones
217-753-0701
Email: [email protected]
www.ilsenoly.org/
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STATE GAMES
GAMES COORDINATOR
LOCATION
Indiana Senior
Games*
Brad Hart
Hamilton County, June 12-15, 2008
IN
317-848-3181
DATES
Email: [email protected]
www.indianaseniorgames.com/
Iowa Senior
Games*
Dan Lake
515-633-5011
West Des Moines, June 5-8, 2008
IA
Email: [email protected]
www.iowaseniorolympics.com
Kansas Senior
Olympics*
Becky Sewell
Topeka, KS
Sept 24-28, 2008
785-368-3798
Oct 2-5, 2008 (Team)
Email: [email protected]
Oct 3, 2008 (Golf)
www.topeka.org/parksrec/
index.shtml
Kentucky Senior
Games*
Sean Murray or Sue Dowdy
Ashland, KY
Sept 12-16, 2007
606-329-1007 or 800-377-6249
Email: [email protected]
/www.kentuckyseniorgames.com/
Louisiana Senior
Olympic Games*
Jason Wall
Baton Rouge, LA Sep 7 - Oct 26, 2008
225-925-1748 or 800-799-8309
Email: [email protected]
www.lsog.net
Maine Senior
Games*
Anita Chandler
Portland, ME
207-396-6500
Kennebunk, ME
Email: [email protected]
Lewiston, ME
Aug 23 - Sep 21, 2008
www.smaaa.org/
Maryland Senior
Olympics
Ted Wroth
240-777-8080
Montgomery
County, MD
Sept / Oct 2008
Springfield, MA
Jun 12-15, 2008
Email: [email protected]
www.mdseniorolympics.org/
Massachusetts
Senior Games*
Carl Fetteroll
413-748-3810
Email: [email protected]
www.maseniorgames.org
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STATE GAMES
GAMES COORDINATOR
LOCATION
DATES
Michigan Senior
Olympics*
Marye Miller, 248-608-0255 or
248-608-0250
Oakland County, Aug 2008
MI
Email: [email protected]
www.michiganseniorolympics.org
Minnesota Senior
Games*
Fritz Bukowski
Alexandria, MN
July 21-25, 2008
320-762-2868
Email:
[email protected]
www.mnseniorgames.com/
Mississippi Senior Joyce Anderson
Olympics*
601-925-7994 or 877-334-0880
Mississippi Col- May 14-19, 2007
lege, Clinton, MS Apr 27-29 (Tennis)
Email: [email protected]
www.msseniorolym.org
Missouri State
Senior Games*
Russ Stott
Columbia, MO
June 19-22, 2008
Aug 16-17, 2008
(Softball)
573-882-1462
Email: [email protected]
www.smsg.org/senior_games
Montana Senior
Olympics*
Kay Newman
Butte, MT
Jun 12-14, 2008
Jun 27-29, 2008 (Softball) Missoula
406-586-5543
Email: [email protected]
www.montanaseniorolympics.org/
Nebraska Senior
Games*
Mandi Mollring
Kearney, NE
Aug 7-10, 2008
Las Vegas, NV
2007
Manchester, NH
Jul 27 - Aug 10, 2008
308-233-3229
Email: [email protected]
www.nebraskaseniorgames.com
Nevada Senior
Games*
Reg Rod
702-242-1590
Email: [email protected]
www.nevadaseniorolympics.com
(New Hampshire)
Granite State
Senior Games*
Charles Houser
603-622-9041
Email: [email protected]
www.nhseniorgames.org
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STATE GAMES
GAMES COORDINATOR
LOCATION
DATES
New Jersey Senior
Olympics*
Michael Garamella
Woodbridge
Township, NJ
Sep 7-9, 2007
Las Cruces, NM
Jul 30 - Aug 3, 2008
973-618-1111
Email: [email protected]
http://njso.us/
New Mexico Senior Cecilia Acosta
Olympics*
505-623-5777
Aug 23-24 in Rio
Rancho (Vball)
Email: [email protected]
Sep 13-14 in Rio Rancho (Sftbl)
www.nmseniorolympics.org
Nov 8-9 in Santa Fe
(Bsktbl)
(New York) Empire John Doherty
State Senior Games 212-866-2794
Cortland, NY
June 3-8, 2008
Raleigh, NC
Sept 22 - 28, 2008
Email: [email protected]
www.empirestategames.org
North Carolina
Senior Games
North Dakota
Senior Games*
Brad Allen
919-851-5456
Oct 13-14 (Glf)
Email: [email protected]
Oct 7-9 (Bocce)
www.ncseniorgames.org
TBA (Bsktbl)
Jeff Heisler
Sep 8-10 (Sftbl)
Fargo, ND
June 2007
Greater Dayton
Area, OH
July 27-Aug 4, 2007
Oklahoma City,
OK
Sep 11-17, 2008
TBD
TBD
701-298-6980
Email: [email protected]
www.fargoparks.com
Ohio Senior
Olympics*
Linda Smith
800-733-9109
Email: [email protected]
www.ohioseniorolympics.org
Oklahoma Senior
Olympics*
Doug Paulsen or Dana Brown
405-681-3266 or 918-455-1894
Email: [email protected];
[email protected]
www.oklahomaseniorgames.org/
Oregon Senior
Games
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STATE GAMES
GAMES COORDINATOR
LOCATION
DATES
Pennsylvania
Senior Games
David Farrand
York, PA
Jul 24-29, 2007
Providence, RI
Jun 20-22, 2008
Francis Marion
University, Florence, SC
May 14-17, 2008
Mitchell, SD
Sept 4-7, 2008
Williamson
County, TN
July 18-24, 2008
Temple, TX
Oct 19-28, 2007
St. George, UT
Oct 6-18, 2008
Ardis Smith
Chester VT
May 20, 2007 (T&F)
802-824-6521
Castleton, VT
Sept 15, 2007
Indianapolis, IN
Aug 20-24, 2008
570-823-3164 x24 / 888-445-4559
Email: [email protected]
www.keystonegames.com/PASeniorGames.htm
(Rhode Island)
Mike Lyons
Ocean State Senior 401-431-5007
Olympics*
www.riseniorolympics.org/
South Carolina
Senior Sports
Classic
Carl Hust
South Dakota
Senior Games*
Al Weisbecker
803-772-0363
Email: [email protected]
605-427-2218
Email: [email protected]
southdakotaseniorgames.org/
Tennessee Senior
Games
Christine Dewbre
615-902-9261
Email: [email protected]
www.tnseniorgames.com
Texas Senior
Games*
Kevin Beavers
254-298-5407
Email: [email protected]
www.tsga.org
(Utah) Huntsman
World Senior
Games*
Kyle Case
435-674-0550 / 800-562-1268
Email: [email protected]
www.seniorgames.net
(Vermont) Green
Mountain Senior
Games*
[email protected]
National Veterans Linda Jeffrey
Golden Age Games 317-988-4475
[email protected]
www.veteransgoldenagegames.va.gov/
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STATE GAMES
GAMES COORDINATOR
LOCATION
DATES
Virginia Senior
Games*
Janis Sweeney or Brian Russell
Virginia Beach,
VA
May 8-11, 2008
Olympia, WA
Jul 25-27, 2008
Janis - 757-426-0022
Brian - 757-431-3765
May 16-17, 2008
(Swm, Sftbl)
Email: [email protected];
[email protected]
www.vrps.com
Washington State
Senior Games*
Jack Kiley
360-754-4937
[email protected]
www.pugetsoundgames.com
Washington DC
Golden Olympics
Ben Butler
Washington, DC May 6-9, 2008
202-576-6440 x1
Email: [email protected]
www.dpr.dc.gov
West Virginia
Senior Sports
Classic*
Argyle McMillion
304-346-9041
Morgantown,
WV
Aug 9-11, 2007
Greater Milwaukee, WI
Sep 2-14, 2008
Sheridan, WY
Jul 24-26, 2008
Email: [email protected]
www.wvssc.com
Wisconsin Senior
Olympics*
Helen Ramon
262-821-4444
Email: [email protected]
www.wiseniorolympics.com/
Wyoming Senior
Olympics*
Jim Eggenberger
307-673-0000
Email: [email protected]
www.wyseniorolympics.com
* Open to Out-of-State Residents
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2005 Summer National Senior Games Menu of Events
ARCHERY
Compound Fingers, Compound Release, Barebow Compound
Recurve, Barebow Recurve
BADMINTON
Singles, Doubles, Mixed Doubles
BASKETBALL
Three on Three Half Court
BOWLING
Singles, Doubles, Mixed Doubles
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
Singles, Doubles, Mixed Doubles
TENNIS
Singles, Doubles, Mixed Doubles
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.
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