Skiing - Downhill, Alpine Fitness Training

Skiing - Downhill, Alpine Description

Downhill, or alpine, skiing is a fun activity that increases muscular strength, coordination, balance and endurance. Participants travel down hills on their skis, then are carried back up by a lift. It can be performed alone or in groups. Snow skiing also provides plenty of fresh air and beautiful scenery. Beginners should learn proper skiing and safety procedures from a qualified ski instructor.

Skiing - Downhill, Alpine Warnings

• Those with lower back, knee, ankle, shoulder, hip, elbow or wrist problems should seek medical clearance before skiing.

Skiing - Downhill, Alpine Risks

• Muscle strains of calf, shoulders, lower back or hamstrings
• Thumb, toe, ankle or knee sprains
• Tendinitis, primarily in triceps from poling, also wrists or knees
• Hip injury
• Cuts and bruises from falls, branches or accidents with the poles
• Broken bones, fractures or concussions from bad falls
• Eye injuries from poles during falls
• Weather-related: extreme cold, sunburn, sun damage to eyes
• Avalanche
• Altitude sickness
• Boot-related injury, such as compression nerve damage

Skiing - Downhill, Alpine Sport-specific applications

• Three types of competitive alpine skiing: downhill, slalom and giant slalom at national, international and Olympic level competition

Skiing - Downhill, Alpine Equipment required

• Boots: proper and comfortable fit are essential
• Bindings: hold boots firmly to skis, releasing only in the event of a fall
• Ski brakes or straps: prevent losing a ski
• Skis: length and stiffness depend on ability, size, purpose and terrain
• Poles: made of steel or aluminum; used for quick turns, push-offs and as a balancing device
• Eye protection: goggles/sunglasses; protect from snow and sun
• Helmet (optional): preferably hard shell
• Clothing: should be waterproof, fit snugly and provide adequate warmth; hats, jackets and gloves are strongly recommended

Skiing - Downhill, Alpine Applicable substitutions

• Water skiing
• Racquet sports
• Kayaking
• Soccer
• Outdoor cycling
• Roller skating
• Ice skating
• Windsurfing
• Volleyball

Skiing - Downhill, Alpine Reference sources, organizations and publications

• U.S. Skiing: PO Box, 100 Park City, UT 84060, (801) 649­9090
• NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906

Mode

Recreational/Cardiorespiratory: Anaerobic/Interval

Fitness Benefits

• Cardiorespiratory 2
• Flexibility 1
• Muscular Strength 1
• Muscular Endurance 3
• Body Fat Recution 1

Fitness Requirements

• Cardiorespiratory 1
• Flexibility 2
• Muscular Strength 1
• Muscular Endurance 2
• Coordination/Skill 4

Muscle groups used

Primary muscles: quadriceps, calves, hip flexors, gluteals, hip abductors and forearms Assistance muscles: hamstrings, abdominals, obliques, lower back, shoulders and triceps

Energy expenditure

Approximately 0.049 Calories per minute per pound of body weight