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Archery

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by

Olivia Heim

on 27 May 2014

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Transcript of Archery

Archery
by The Queen, The Dame and The Jester
Injuries
Muscle Groups
Diet
Training
An archer's diet is a low fat one, with the recommended amount of fat intake at 1Tbs. a day. They also need to drink a lot of water while trying to avoid sugary beverages.
Form practice - focus on one move at a time
8-12 reps with 60% maximum weight and 3-5 sets
Practice form and physical training to minimize fatigue during shoots
Tournament preparation - shooting practice rounds, stimulate tournament atmosphere by creating a high -intensity situation
Works Cited
Spinach and Tomato Omelet, using an egg substitute
Parfait, using low-fat yogurt and fresh fruit
Raspberry and Banana Smoothie, using fat free greek yogurt
Banana corn muffin, using fat reduced milk
Greek yogurt, with oat granola, walnuts, and your choice in berries
Oatmeal, with apples and cinnamon
Scrambled Egg Burritos, using whole-wheat flour tortillas
Wednesday - Rest
20 minute stretch
upper back side bending
shoulder flexion
shoulder hyperextension
shoulder external rotation
shoulder internal rotation
shoulder abduction flexion
neck flexion
neck rotation
back side bending
back rotation
back extension
flexion chin to chest
lateral flexion ear to shoulder
shoulder horizontal adduction
Thursday - Arms
10 min stretch before and after
biceps wall stretch
chest and anterior shoulder
middle back and posterior shoulders
serratus anterior
Friday - Total Body
10 minute stretch
upper back side bending
shoulder flexion
shoulder hyperextension
shoulder external rotation
neck flexion
neck rotation
back side bending
back rotation
Saturday - Legs and Wrists
10 min stretch
wrist extension bilateral
wrist flexion
wall hamstring
heel drop
quadriceps stretch with exercise ball
standing quadricep stretch
Monday - Shoulders
10 min stretch before and after
upper back side bending
shoulder flexion
shoulder hyper extension
shoulder external rotation
shoulder internal rotation
shoulder abduction flexion
shoulder horizontal adduction
Tuesday - Neck and Back
10 min stretch before and after
neck flexion
neck rotation
back side bending
back rotation
back extension
flexion chin to chest
lateral flexion ear to shoulder
30 min strength
push ups
split stance dumbbell row
deltoid extensions
pike press
Squat press
Shoulder Press
30 min strength
kick backs
chin ups
dead lifts
seated rows
back extensions
external rotations
30 min strength
Biceps Curls
standing lift
plank press
monkey arms
pom-pom circles
oblique-twist triceps pushups
yoga,
form practice
tournament practice
Training Plan
30 min strength training
(everything with ankle weights)
straight leg side rise
seated leg rise
wrist curls
wrist rolls
reverse wrist curls
Sunday - Rest
20 minute stretch
wall hamstring
heel drop
quadriceps stretch with exercise ball
standing quadricep stretch stretch
stretch
biceps wall stretch
chest and anterior
upper back side bending
shoulder flexion
shoulder hyperextension
shoulder external rotation
Diet
Avoid:
Competition Day:
Turkey Wrap, using a whole-wheat wrap
TBLT (turkey bacon, lettuce, tomato)
Strawberry Spinach Salad, with a light dressing
Stuffed Sweet potato, using greek yogurt instead of sour cream
Garden Pasta Salad, using whole-wheat noodles
Caesar Salmon Wrap, using a light dressing
Crunchy Tuna Wrap, replacing mayo with greek yogurt
On competition days archers need more "fuel" because competition require more endurance, so it is okay to have food with larger fat content, as long as they are healthy fats; such as cheese, nuts, and "fatty" vegetables, like avocado. Also, have fruit for a snack instead of something with a lot of carbs.
I recommend having a fruit and nut mix for a snack.
Baked Tilapia with fresh vegetables
Soy Glazed Salmon, with avocado salad
Chicken and Asparagus Crepes
Veggie Burger with mushrooms
When training, an archers diet should consists of about 35% fruit and vegetables, 35% grains, and 30% lean protein. This allows an archer to have more energy when training throughout the day.
Archers should avoid food with unhealthy fats in it. Unhealthy fats make if hard to maintain endurance when training, and also make it hard to maintain the consistent energy level need when shooting.
Such as: soda, breakfast toaster pastries, and hot dogs
Lemon Chicken with artichoke hearts
Pork Tenderloin Steaks with a melody of fresh vegetalbes
Crab and Avocado Salad, using greek yogurt for creaminess
Snack should be healthy, non-junk food, ones, such as celery and carrot sticks, fruit salad, or hard-boiled eggs
Scrapes or irritation caused from the string hitting the forearm.
Avoid: Do not hyper extend the elbow, have it slightly bent
Tendinitis occurs when the tendons and ligaments that are used to much.
Avoid: Take breaks, do not overuse
Rotator cuff can be injured, such as rear, irritation, or dislocation, if the archer has weak shoulder or poor shooting mechanics.
Avoid: use good posture and work on building up your arm muscles
Treatment
Minor shoulder pains and inflammation can be treated using over-the-counter anti-inflammatory medication, rest and ice
Any major injuries, seek medical care immediately
Getting shot with an arrow
Avoid: not to be in the way of the archer shooting
When shooting an arrow both arms, muscles in the arms, are used in different ways. The dominant hand is used to pull back the bowstring, by the flexors in the elbow. The other arm, that is holding the bow itself, is extended. Both arms during this being elevated, the arm holding the bow string higher than the other.
The muscles associated with these movements are the trapezius and middle and posterior deltoid on the side that is pulling back the string and latissimus, teres major, and rhomboid on the side supporting the bow.
push up video
shoulder video
neck video
bicept video
legs video
wrists video
works cited/ bloopers video
form video
Full transcript