Fitness Proposal for Disc Golf - Term Paper Example

Fitness Proposal for Disc Golf Introduction Disco golf is likely the same as traditional golf. The only difference is that players use a flying disc or Frisbee in disc golf instead of a ball. Just like any other sport, disc golfers need to be fit while playing the sport. Fitness ensures that a disc golfer fulfills all physical, chemical, and biological process of the body. The secret to fitness for a disc golfer is proper nutrition, regular exercise, and sleep. Nutrition for a Disc Golfer In order to get better at disc golf one should adopt a nutrition or diet. This is because of the huge amount of calories one burns while playing this sport. In order to replenish the calories, one should take foods containing nutrients (Harle, 2). Therefore, having a seven-day nutrition diet is vital to players willing to play this game for long periods. A good nutrition diet should contain carbohydrates which can be found in; whole grains (the less processed the better) vegetables and fruits. This can be done by starting the day off with a high nutritional whole grain meal like a bowl of oat, having small servings of whole grain bread as a snack and munching on fruit instead of having juice (Disc golf lingo, how to talk disc golf, 1). Protein dishes are also extremely important in repairing muscles. They can be in the form of milk and meat products. Vegetable proteins like beans are also a smart choice when it comes to nutrition. However, it is important to note that some of these proteins come with a lot of saturated fat. White meat then becomes the best choice. One must try to limit consumption of red and processes meat. Fats can either build or destroy an individual’s body. Therefore, it is important for disk-golfers to know how to differentiate between good and bad fats. Foods that contain vegetable fats like olive oil, nuts, avocado, and many others are sources of good fats. Foods like red meat, cheese, and ice cream contain bad fats that are high in cholesterol. One should use plant oils like canola and olive to cook and bake. Good nutrition is not only important to disc golfers but also to everyone who wants to lead a healthy and active life. However, it is important to ensure that one knows what kind of food portions to have in order to avoid having too much protein, carbohydrates, or fats. Disc golfers should not take excessive fats since they impede with the system of the body. Excessive fats results into malfunctioning of different components of the body and causes a deficiency of several nutrients in the body (Disc golf lingo, how to talk disc golf, 1). Fats form an underlying surface on the body thus hindering proper functioning of nutrients and natural foods. Nutritional Program Breakfast Lunch supper Monday 1 cup skim milk and a cup of cantaloupe melon 1 whole wheat pita bread and 2 table spoon prepared hummus Half cup cooked brown rice with green and yellow beans with mild mushrooms Tuesday 1 cup cheerios cereal and a cup of cantaloupe melon Warm salmon salad with crispy potatoes and 1 fudgiscle with no sugar 2/3 cup cooked brown rice with a cup of steamed spinach. Cocoa- nut bananas Wednesday 1 hard boiled egg and pineapple-raspberry parfaits Lemony lentil salad with salmon and 1 fudgiscle with no sugar 1 cup steamed spinach, grilled steak with pepper relish Thursday 1 orange medium and 1 ounce Almonds, salted Vietnamese steak sandwich with 4 ounces fresh pineapple 2/3 Cup fit to be eaten Brown Rice Grilled Whole Trout accompanied with Lemon-Tarragon Bean Salad Friday 1 Cup 1% Milk 1 Orange, medium Herbed Lamb Chops with Greek Couscous Salad 1 Cup Cantaloupe Melon 3/4 Cup Steamed Green Beans Turkey with Blueberry Pan Sauce 1 Cup Tossed Salad Mix Saturday 1 cup skim milk and a cup of cantaloupe melon 1 whole wheat pita bread and 2 table spoon prepared hummus Half cup cooked brown rice with green and yellow beans with mild mushrooms Sunday 1 hard boiled egg and pineapple-raspberry parfaits Vietnamese steak sandwich with 4 ounces fresh pineapple 1 cup steamed spinach, grilled steak with pepper relish Legal Supplements Many supplements can help in enhancing performance to a disc golfer. One can use HMB, BCAAs, MCTs, and creatine. HMB stands for beta-hydroxy beta-methlybutyric acid. During prolonged training or exercises, the muscles are damaged the HMB increases. The HMB supplements signals the body to slow down the destruction of the muscle tissues. BCAAs stand for branched-chain amino acids. Amino acids are naturally used to make proteins. BCAAs are mostly found in muscle tissues. If one takes these supplements, he/she minimizes the effects of over training and they improve the sport performance. BCAAs are also used to build muscle tissues. MCTs stand for medium chain triglycerides. These fats are absorbed and transported to the liver. They are a good source of concentrated energy. They can be a good alternative to carbohydrates. Creatine is another supplement that is used to improve sport performance. It is a naturally produced substance in our bodies. However, vegetarians may have difficulty in producing this substance because one of its important sources is meat. Once in our bodies, it is converted to phosphocreatine that acts like stored energy in our muscles. When one takes creatine supplements, they increase the phosphocreatine levels in the muscles. Disc golfers ought to consider supplements because they are common in practice and they help in keeping fitness. Disc golfers need to use supplements because they are involved in lots of physical labor. Even though, disc golfers use them their impact and reaction to the body is questioned. Intensive research is conducted to determine the effects of supplements. Supplements are not bad if used correctly by disc golfers. Impacts of supplements are experienced when the athletes abuse them. They are nutrients that make up in case a disc golfer might experience any shortcomings for the body. The disc golfer performance can be affected because of deficiency of the essential nutrients (Harle, 3). Legal supplements include proteins, amino acids, and vitamins. Many vitamins are used by disc golfers, which include vitamin B-2, vitamin B-6, and vitamin B-12. Disc golfers can only consume supplements in large amounts incases of medical healings. Athletes are at risk to the powder booster that they take knowingly or unknowingly in their body through supplements. These cases might put them into the hands of anti doping authorities making large numbers of athletes banned from the disc sporting activity. Specificity Several times the body suffers because of induced stress. This is because most of the athletes do not have knowledge. The human body contains areas that are strong and areas that need consideration while exposing them to direct training (Professional disc golf association, 2). Specificity as a principle ensures that areas that tissues and bones that are sensitive are not put under direct stress. Disc golfers need to adapt joints to flexible movements for improving movements and bringing out of the body. Areas that need limitation in the body of disc golfers include shoulder muscles, hip muscles, and relative joints. Coaching and proper training are vital for ensuring specificity. Cardiovascular and Specificity Program Sunday Work chest and back. One exercise for each body part Monday Do cardio to help build stamina Tuesday Do Triceps and biceps. Then do overhead press, and calf raises for 10 sets. Wednesday Do cardio Thursday Do chest and back again. Then I perform a vertical rowing for shoulders and undo crunch for the lower abs. Friday Cardio Saturday Play disc golf, 1 or 2 rounds. Cardiovascular Disc golfers ought to recognize the significance of cardiovascular in form. It is the aptitude of the body to undertake active exercise efficiently. Disc golfers who have good cardiovascular fitness are able to undertake long exercise with little fatigue (Spearse, 3). It important for disc golfers to exercise regularly because they will have strong muscles hence cannot experience chronic heart disease and heart attacks. The cardiovascular and respiratory systems are well connected, and they work together. Oxygen that is transported by the red blood cells exercise muscles and other parts of the body. Disc golfers who undertake the right exercise have strong muscles of the heart for pumping blood. This ensures that the muscles are strong during strenuous exercises that demand energy (Professional disc golf association, 2). Normal people have a heart rate beat of 70 beat while athletes have a heart rate beat lower than 70 beats. This means that people who exercise regularly have a pumping efficiency of the heart. Athletes have a higher stroke volume per beat thus the workload of the heart is less, and they function better. Disc golfers ought to be physical fit since they are able to respond to exercise better than those who are not physically fit. The disc golfers are able to increase their rate of metabolism as they increase their workload. This enables them to manage the lactic acid produced and provide their muscles with the energy needed. Physically fit disc golfers are able to respond well to their respiratory system since they do not suffer from air hunger or get out of breath. Disc golfers need to achieve a cardiovascular endurance since it assists the body in regulating the body’s blood pressure thus preventing hurt diseases. They have decreased bad cholesterol in their system, and increased beneficial cholesterol in their system. This assists in preventing artery blockage due to excess fats in the body. Disc golfers should exercise regularly as it helps in formation of many capillaries that supply nutrients in the blood. Conclusion Just like any other sport, disc golfers need to be fit while playing the sport. Nutrition is a variety of ingredients required by disc golfers for proper functioning of their body.Disc golfers should not take excessive fats because they interfere with the mechanism of the body. They ought to avoid eating disorders because it is a serious condition. Many vitamins are used by disc golfers, which include vitamin B-2, vitamin B-6, and vitamin B-12. Therefore, it is important for disc golfers to get adequate information on the use and misuse of the supplements. Vitamin D helps disc golfers grow, develop, and maintain a healthy body standards as well as the growth of bones. Works Cited Harle, Wade.Disc golf training. 2011. Web. October 3, 2012. Available at Disc golf lingo, how to talk disc golf. 2012. Web. October 3, 2012. Available at Professional disc golf association. 2012. Web. October 3, 2012. Available at Spearse. Disc golf workout routine. 2012. Web. October 3, 2012. 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