Cathy Arnot DPT OCS MTC FAAOMPT University of South Carolina Overview Characteristics of Elite Athletes Importance of cardiovascular strength and flexibility to shooting athletes American College of Sports Medicine exercise recommendations ID: 1044654
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1. Physical Conditioning for the Pistol Shooting AthleteCathy Arnot, DPT, OCS, MTC, FAAOMPTUniversity of South Carolina
2. OverviewCharacteristics of Elite AthletesImportance of cardiovascular, strength and flexibility to shooting athletesAmerican College of Sports Medicine exercise recommendationsCommon impairments specific to pistol athletesExercises specific to pistol shooting
3. Characteristics of Elite AthletesMental FitnessFocus VisualizationSports psychologist
4. Characteristics of Elite AthletesMental FitnessNutritionBalanced dietHydration
5. Characteristics of Elite AthletesMental FitnessNutritionCardiovascular Fitness
6. Characteristics of Elite AthletesMental FitnessNutritionCardiovascular FitnessStrength
7. Characteristics of Elite AthletesMental FitnessNutritionCardiovascular FitnessStrengthFlexibility
8. Importance of cardiovascular, strength and flexibility to shooting athletesImproves endurance of holdTraining and competition
9. Importance of cardiovascular, strength and flexibility to shooting athletesImproves endurance of holdTraining and competitionImproves steadiness
10. Importance of cardiovascular, strength and flexibility to shooting athletesImproves endurance of holdTraining and competitionImproves steadinessInjury preventionLow back pain, shoulder, elbow, wrist
11. Importance of cardiovascular, strength and flexibility to shooting athletesImproves endurance of holdTraining and competitionImproves steadinessInjury preventionLow back pain, shoulder, elbow, wrist, handRecovery from injury
12. Importance of cardiovascular, strength and flexibility to shooting athletesImproves endurance of holdTraining and competitionImproves steadinessInjury preventionLow back pain, shoulder, elbow, wristRecovery from injuryConfidence
13. ACSM Recommendations:Cardiovascular (minimum)4-5 times a week30 minutesRunning, walking, bicycling, elliptical, cross-country skiing, hikingAvoid:Rowing, swimming
14. ACSM Recommendations:StrengthEndurance versus PowerShooting athletes need enduranceHigh repetitions: 15 to 302-4 times a weekBalance between muscle groups
15. ACSM Recommendations:StrengthInsanity/Insanity 25P90X21-day fixMBFCrossFit
16. Recommendations:Strengthening for pistol shooters:Rotator cuff and scapular stabilizersCore strengthAmanda WhittenmyerBiceps and tricepsWrist flexors and extensorsPronators and supinators Deep neck flexorsNeed to be assessed by a fitness professional
17. ACSM Specific Recommendations:Flexibility:Improve flexibilityDailyHold 30-60 seconds2 repetitions each muscle group Maintain flexibility2-3 times a week
18. ACSM Specific Recommendations:Flexibility:Specific exercises for pistol athletes:Upper trapeziusPectorals Latissimus dorsiWrist flexors and extensors
19. ContraindicationsHow do you know if you are doing an exercise correctly? Stretching and strengthening exercises should be felt in the muscle and should not be painful. You should never have joint discomfort during an exercise. When in doubt contact me or another fitness professional.
20. My contact information:Dr. Cathy Arnotarnot@mailbox.sc.edu
21. ReferencesReference for photograph on slide 13: https://www.google.com/search?q=jim+henderson+USA+shooting&client=firefox-a&hs=PJF&rls=org.mozilla:en-US:official&source=lnms&tbm=isch&sa=X&ei=cB2sVIfRPIeQyASZpIHwDA&ved=0CAoQ_AUoAw&biw=1366&bih=638#facrc=_&imgdii=_&imgrc=i6vODIn8oc9slM%253A%3BLrD1ZR_1q2xuTM%3Bhttp%253A%252F%252Fusarmy.vo.llnwd.net%252Fe2%252F-images%252F2008%252F07%252F23%252F19779%252Fsize0-army.mil-2008-07-31-113358.jpg%3Bhttp%253A%252F%252Fwww.army.mil%252Farticle%252F11124%252F%3B640%3B640