Assess Your Fitness Level with Fitness Assessments

As the semester’s end is in sight, what better time to find out how much you have improved in your fitness goals than by getting a fitness assessment?

Fitness Assessments test a person’s baseline values such as resting heart rate, blood pressure, height and weight. Body composition by using tests such as the 3-site skinfold, bioelectrical impedance analysis, waist-to-hip ratio. Cardiovascular fitness which is tested by a three-minute step test, muscular fitness is tested by a push-up test and a half sit-up test. Flexibility is also tested by the reach over the shoulder test and a modified sit and reach test.

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“Fitness assessments are great for people who would like to know their current fitness level,” David Purser, Fitness Program Graduate Assistant, said. “Also they are a good way to evaluate progress. For example, if someone had a new year’s resolution to lose a certain amount of weight during this semester, or drop a certain body fat percentage, they could come in as many times as they wanted to be tested.”

You can get a Fitness Assessment as many times as you want in order to keep track of your progress and to help keep you motivated. Some people have come in every single week over the course of a semester and others come at the beginning of a workout program and then again at the end to view any progress made.

It is not required to test everything during a Fitness Assessment though it is highly preferred, people with health conditions or injuries are able to do a ‘modified’ Fitness Assessment. Before participating in a Fitness Assessment everyone must fill out a health questionnaire first.

People under 18 are not allowed to receive Fitness Assessments unless they bring a written note from a parent or guardian and sign a release form.

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Each time you get a Fitness Assessment your results are ranked against others based on your biological sex and age, and you are given a percentile ranking and categories such as ‘above average’ or ‘below average’ so that you are able to see what areas need more work.

Appointments can be made online. You must arrive 10 minutes prior to your appointment time to fill out the necessary paperwork and the Fitness Assessment takes roughly 30 minutes.

Before coming to your appointment. Remember:

      Do not drink alcohol or caffeine, use tobacco products, or eat food within hours of             your appointment.

      Be well rested and avoid significant exertion or exercise on the day of the Fitness               Assessment.

      Get an adequate amount of sleep the night before.

      Wear clothing that allows you to move freely and walking or running shoes.

Purser said, “Being educated about your health is important as you make diet and exercise choices throughout your life!”

Summer Fun at the RAC!

The semester is coming to an end, so you may be starting to look for some fun summer activities. Look no further! CRI has plenty of activities for you to choose from this summer.

Test your abilities by taking on the Tri-Eagle Challenge during summer-term A or B. In order to complete the challenge, participants must cycle 100 miles, walk or run 26.2 miles, and swim 2500 yards. Complete the challenge and win a prize.

Looking for a more laid back activity with friends, sign up for intramurals this summer! There will be three to choose from: basketball (Registration: May 7-23), softball (Registration May 7-23), and sand volleyball (Registration: Jun 18- Jul 3). Intramurals are a great way to stay active and have some fun with friends over the summer.

Going to the pool is probably the most common summer activity. At the RAC, we have an indoor pool, whirlpool, and an outdoor pool with a whirlpool. Play basketball and volleyball in the pool, or lounge in a chair to soak up the sun. Don’t forget your sunscreen!

Needing a little more adventure in your life? Southern Adventures will be offering a couple trips this summer: Kayaking (Saturday, June 9) and Canoeing (Saturday, July 14). If these trips don’t appeal to you, then plan your own. Southern Adventures offers rental equipment for an affordable price to students. Students can rent camping supplies, water sporting gear, and bikes. Resource books, maps, and videos are free for students to use.

Have a great summer!
Victoria

Try not to let this happen to you…

Club Sport of the Month- Men’s Lacrosse

This month’s Club Sport of the Month is Men’s Lacrosse. The team first started playing in the 1990s and didn’t start competing until 2009. Ever since they have entered the Southeastern Lacrosse Conference, they have been recognized as one of GSU Club Sports’ prominent sports. The team recently defeated their regional opponent, University of North Florida, for the first time bringing themselves closer to entering into the SELC tournament.  Below is a Q & A with the Men’s Lacrosse Coach, Kenneth Nix.

What is a tradition your team has?
We recently started a tradition with participating in Relay for Life.  This has always been a cause close to home because it seems that today there are a vast majority of people who know someone affected by cancer. A player on my high school team has battled back twice from cancer of the lymph nodes to play for his senior year.  This year to raise funds we had a benefit game at Kennesaw Mountain High school where all proceeds went to Relay for Life.

What is your favorite thing about playing Club Sports at Georgia Southern?
The fans, we have great fan support considering we are a club team.  Most people down here have never heard of it let alone seen it played, and once they come to a game they keep coming back.  Lacrosse is the fastest game on two feet and one of the most exciting to watch. The action never stops.

How often do you practice? What is your typical practice like?
3-4 days a week for 2 hours. A typical practice includes a warm up, stretching, and line drills, which incorporates different throws the game requires as well a ground balls.  We then do an individual warm up with offense and defense separately. Then, we come together for some team drills from clears, fast break work, shooting drills, 1-on-1s, or 6-on-6.  This is also the point of practice where we put in new plays, offenses and defenses.  Then, we may scrimmage or continue 6-on-6 implementing new things that we had just gone over.  The last 15-20 minutes is conditioning.

How often to you have Competitions?
We play almost every weekend 1 to 2 games from February to April.

What is it like to travel around and play different schools?
Exciting we have gone anywhere from Miami to Myrtle Beach for games, the victory feels that much better over a team on their home turf.  Next year we plan to take a trip for a part of Spring Break to play some teams in either Tennessee or Virginia.

What is your best memory about Club Sports?
In 2010, when we went from 0-10 to 8-4 in the matter of one year, most teams didn’t see us coming. I was a starting goalie as a freshman that year.

When did you start playing Lacrosse?
I started playing in high school, but most of my guys started when they were 10 -14 years old.

What if someone is interested in playing your sport? How can they find out more information? Are there tryouts?
To show your interest in the Georgia Southern Men’s Lacrosse Club, visit our website at www.georgiasouthernlacrosse.com.  We start in the fall and play some tournaments. At this point we do not have a tryout requirement, but as we are a highly competitive club the best players play which is something to keep in mind for new members.

The Men’s Lacrosse team will be taking on SCAD this Saturday in Savannah at 2 p.m.

Last Minute Spring Break Ideas!

Still don’t have any Spring Break plans? Don’t worry! CRI has your back. There are a variety things that you can do over break to get rid of your cabin fever. Whether you are an adventurer or an adrenaline junkie, I have some ideas for you.

Adrenaline Junkie
Take your spring break to the next level by skydiving! Savannah Skydiving offers services for first timers and experienced jumpers. They have licensed skydiving instructors to guide you through the experience. Sail through the air with speeds over 100 mph!

Travel to north Georgia for a treetop adventure. At North Georgia Canopy Tours, you can choose from a variety of tours based on your preference. Zip over the Oconee River and enjoy a nature walk with certified eco-trained guides. Enjoy the fastest zips on the course as you appreciate the beauty of nature.

Adventurer
If you are an adventurer, Southern Adventures at the RAC may be able to assist you. From planning your trip to renting the equipment you need, Southern Adventures staff will help!

Magnolia Springs (40 minutes away)
Visit the clear springs that are a home to alligators, turtles and other wildlife. Visitors are welcomed to explore the small lake, bike along a 3-mile loop, or go camping. This park is also the home to Civil War’s Camp Lawton.

George L. Smith (35 minutes away)
Enjoy lakeside camping or paddle through trees with Spanish moss while you explore beaver dams and several birds. If you feel like hiking, enjoy the seven miles of trails this park offers.  Southern Adventures has a variety of supplies that students can rent out for a student friendly price. Some items they have available: tents, lanterns, sleeping bags, kayaks, snorkeling gear, bikes, maps, and books

Miscellaneous
Visit the Wildlife Center! You can take a self-guided tour with your iPod through all the venues at the Wildlife Center. Visit Georgia Southern’s Freedom along with Hawks, Owls, Wading Birds, Ducks, Snakes, Turtles, Frogs, and a Skunk. See all these amazing animals for FREE with your eagle id!

Here are some perfect opportunities for you to enjoy your spring break without breaking your bank. Enjoy the break and relax. You deserve it!

Be Safe!
Victoria

Quick Tips on How to Stay Active During the Holiday’s

Courtesy of MarthaStewart.com

For most of us Georgia Southern students, we will be leaving our sweet little town of Statesboro for the upcoming Holiday Breaks. What’s the one thing we will all miss the most you may ask, our beloved RAC. Thanksgiving is filled with turkey, stuffing, sweet potatoes and pecan pie… Which usually means we are all bound to pack on a few pounds. However, there is no need to avoid all of the fabulous food. Here are a few tips on how to stay active this holiday season:

Courtesy of Atlanta Half Marathon.

  • Exercise wherever you can – For all of you Black Friday lovers.. Take the stairs instead of the escalators/elevators and since parking will be a nightmare anyways, go ahead and park far away. But don’t forget, speed walking is more effective than a leisurely stroll. Your wallet will probably thank you later as well, seeing as you may miss a sale or two!
  • Bring a jump rope and resistance bands, they fit just about anywhere – It’s a great way to fit in a few minutes of intense cardio and quick strength exercises… At the airport, grandma’s house, you name it!
  • Get your family involved – What’s a better way to get active than a family football game? A little competition and exercise to burn off all of the turkey, stuffing and deserts won’t hurt. And for those families who may not be as competitive, go for a hike or a walk around the neighborhood or at your local park.
  • Offer to help with housework – Not only will you get on your parent’s good side.. You can burn calories while doing daily household chores. Check out Fitness Magazine’s Calorie Burned Calculator.. Thirty minutes of mopping floors will work your shoulders and biceps while burning 122 calories!
  • Participate in a holiday race –Towns all over the country are having Turkey Trots, Gravy Gallops and Mashed Potato Miles, some benefiting great causes. Get your friends and family together to join you! And if not everyone wants to participate, what’s better than having a huge cheering section? Check out these great Thanksgiving races in Georgia:

Although we will all miss the RAC dearly this Thanksgiving, there is no need to turn into couch potatoes. So, get up and get active.. After that last piece of pecan pie of course. We will miss you while you’re away, but don’t worry… We’ll still be here when you get back!

And for those of you who are sticking around, check out the RAC’s Holiday Hours:

CRI ’til you Die!

Lindsey