Rec Sports Review S P E C I A L P O I N T S O F I N T E R E S T : New Wellness Program begins this month: Commit to be Fit HogWild Softball Tournament is Saturday, April 16 Get $2 off a duffle bag in the Rec Store this month Spotlight on piercings and tattoos-know the risks! This issue will be the final newsletter of the year I N S I D E T H I S I S S U E : Intramurals Recap 2 HogWild Softball 2 Lift of the Month 3 Get More Energy! 4 Health & Wellness 5 Director s Corner 6 Rec-Y of the 6 Month What s New HogWild Softball Tournament The HogWild Softball Tournament will be taking place on Saturday, April 16 from 11AM-6PM. All Viterbo, Western, and UW-L students with a valid student ID are eligible to play. Viterbo and Western faculty are also eligible to participate. Teams may consist of all male, all female, or any combination of males and females. Teams must consist of 10 players, but a team may start play with as few as 7 players. A maximum of 8 teams will be allowed to participate, so register early! There is a $20 registration fee per team. Registration brochures are available at the Mathy Center, the Western Wellness Center, or can be found online and printed. The registration deadline is 5PM Thursday, April 14. FOR MORE INFORMATION April 10-16 VISIT US ONLINE! *Rec Pass Double Punches Week April 14 *5PM HogWild Softball Tournament Registration Deadline April 16 *HogWild Softball Tournament April 20-26 *No Intramurals April 20-25 V O L U M E 4, I S S U E 7 Schedule of Events *Easter Break Reduced Hours -Wednesday 7AM-4PM -Thursday 8AM-4PM -Monday 8AM-4PM Commit to be Fit Commit to be Fit is a 5 week fitness challenge starting April 4. It is open to all students, employees, and Mathy alumni members. To register find a partner, sign up at the Mathy Center, and pay the $10 team fee. There are 3 levels of difficulty to choose from, and you can earn points by attending group fitness classes, completing strength training workouts, and choosing additional activities you enjoy. There are set points for completing each level, with each activity being worth 25 points. April 22-24 *Mathy Center Closed May 1-5 *Intramural Championship Week May 1-7 *Rec Pass Double Punches Week May 9 *Deadline to hand in Rec Passes *Rec Pass Annual Prize Drawing May 10-14 *Finals Week Reduced Hours -Monday 7AM-11PM -Tuesday 7AM-7PM -Wednesday 7AM-5PM Rec Sports Survey The Rec Sports Department is in the process of conducting a survey to help us better understand our users and their needs. Viterbo community members should receive an email asking them to participate in the short survey. We encourage everyone to please take a moment to fill out the survey. It will help us better understand the needs of our customers. Individuals who complete the survey will have the opportunity to put their names in a drawing for some very nice prizes. The survey is open until April 30. After it has closed, prizes will be drawn for and the winners will be notified. -Thursday 7AM-5PM -Friday 9AM-4PM -Saturday 8AM-4PM May 15-22 *Facility Closed for Annual Cleaning May 23 A P R I L 2 0 1 1 *Facility begins regular Summer hours. -Mon/Wed/Fri: 7AM-4PM -Tuesday/Thursday: 11AM-7PM -Saturday/Sunday: Closed
PAGE 2 Intramurals The Rec Sports Department would like to sincerely thank anyone and everyone who participated in any of our Intramural Leagues or Special Events during the fall and spring semesters. Comp Volleyball: Colonel Gunk s Served Basketball: Ma Ma Merger Soccer: Goonies Rec Volleyball: Kickin Chickens Basketball: Beast Squad Fall Season 2 Rec Volleyball: Serves You Right The last season of intramurals has just begun. Badminton: Team Smashers Here is a recap of this year s champions. Photos are not in any particular order. Rec Volleyball: G.T.V. Fall Season 1 Comp Volleyball: Volleyball Experts Basketball: Tha SquaD Spring Season 1 Spring Season 2 Champions will be crowned the first week of May! We look forward to seeing your Champion Photo in 2011-12! Comp Volleyball: You ve Been Special Events Time is running out to participate in our Special Events! During the course of the year, the Rec Sports Department offers many fun events for students to take part in. Our final event for this year is our annual softball tournament. HogWild Softball The HogWild Softball Tournament will be held on April 16 from 11AM-6PM. All Viterbo, Western, and UW-L students with a valid student ID are eligible to play. Viterbo and Western faculty are REC SPORTS REVIEW also eligible to participate. Teams may consist of all male, all female, or any combination of males and females. Teams must consist of 10 players, but a team may start play with as few as 7 players. A maximum of 8 teams will be allowed to participate, so register early! There is a $20 registration fee per team. Registration brochures are available at the Mathy Center, the Western Wellness Center, or can be found online and printed. The registration deadline is 5PM Thursday, April 14. Tournament champions will receive HogWild Softball Champion T-shirts. Other prizes from our sponsors will also be given away. The team that is best dressed in a team theme will win the Best Dressed Contest! Get a team together and register for this fun spring event ASAP! *Registrations should be submitted to Viterbo Rec Sports at the Mathy Center.
V O L U M E 4, I S S U E 7 P A G E 3 Lift of the Month Dumbbell Rear Lunges This exercise will target your quadriceps, hamstrings, gluteals, and calves. A range of 5-12 pound dumbbells is suggested, whatever weight you are comfortable with. Stand holding the dumbbells, arms at your sides, with your feet shoulder width apart. Step back with one leg while bending your supporting leg. Plant your forefoot far back on floor. Bend both knees and go as low as you can without your front knee crossing over your toes. The back knee should approach the floor with heel lifted. Hold stance, straighten both legs then lower Group Fitness Focus On.Pilates! Did you know? Pilates is a confidence booster. Women of all shapes, sizes, and athletic ability love the grace and power they feel after just one Pilates session. Pilates will increase the strength, flexibility, and control of the body. Pilates can dramatically transform the way your body looks, feels and performs. Pilates builds strength without excess bulk, capable of creating a sleek, toned body with slender thighs and a flat abdomen. It also teaches good posture and body awareness. into lunge.. Work your quads and calves with dumbbell rear lunges! more sets. Push off of your rear foot into the starting position and do the other side. Do 6-8 repetitions. Alternate legs for two or Keep your torso upright during the lunge, flexible hip flexors are important. Your forward knee should point in the same direction as your foot Try it now because: It's a great boredom buster. Almost every Pilates exercise requires a lot of focus, so you don t have the chance to get distracted. It'll help your aching back. One recent study found that Pilates is just as effective at reducing lower-back pain in chronic sufferers as throughout the lunge. You may also vary this exercise and perform it with a weight bar instead of dumbbells. Support the bar on your shoulders, and perform the exercise as you would with dumbbells, keeping the bar even on your shoulders. traditional physicaltherapy strengthening exercises. Pilates is a great all-body workout that requires you to stay focused! In Pilates quality of movement is stressed over quantity of movement. This type of mind-body exercise contributes to overall fitness. Come check out what Pilates has to offer! We currently hold Pilates classes with Marsha at noon on Tuesdays and with Patty & Barb at 7:15 AM on Wednesdays. Monday Tuesday Wednesday Thursday Friday 7:15AM Above the Belt Pilates Below the Belt Wake Up Yoga NOON Total Strength Pilates Total Strength Yoga Kick n Stretch 4PM Zumba Yoga 5PM 5:15 Cardio- CORE 5:15 Zumba Zumba 6PM Yoga Kickbox 7PM Hip Hop Kickbox Boot Camp Express Butts n Guts COME CHECK OUT SOME GROUP FITNESS CLASSES!
P A G E 4 Get More Energy! 5 Ways to Feel More Energized! Boost Your Brain-Turn Off the Tube New studies show that watching television can be tiring. Instead of numbing your mind to rejuvenate it, stimulate it! Try taking a walk along a scenic trail, spending time in nature helps restore people s energy and focus. Stick to Your Workout Routine Expending energy on exercise actually creates more for you to use. Physically active people feel more energetic than sedentary people. Aim for 20-40 minutes of cardio 4-5 times per week. Listen Up Music makes you feel good mentally and physically. It can reduce anxiety, lower blood pressure, and decrease stress hormones. Researchers found that after people worked out to music, their mental performance improved compared to those who worked out without music. Quit Freaking Out Little everyday stressors, like sitting in traffic, can cause a total energy meltdown. After the adrenaline rush that is your body s initial response to stress fades, your energy level crashes and leaves you feeling foggy. To avoid the physical effects of anxiety, focus on taking deep, controlled breaths until your heart rate goes back to normal. Tap Happy Vibes When you re feeling down, your energy goes down with your spirits. Boost your positive energy by writing down 5 things you re thankful for. Reread it when you need a smile. From the Trainers Get a total body workout in the least amount of time with these helpful tips! Have you ever wondered how you could work your entire body without spending countless hours in the gym? If you are like most people, you probably have. Here are some simple things you can do to get a total body workout in the least amount of time. 1. Warm-up by jumping rope for 5 minutes. This is a high enough stimulus to benefit your cardiovascular system as well as get you prepared to lift weights. 2. Do only exercises that work multiple, large muscle groups. These are considered multi-joint exercises. Most of the multi-joint exercises will also engage your core, preventing you from having to do countless crunches. 3. Superset exercises that use opposing muscle groups. This means right after you get done doing a push motion, do a pull, rather than resting. This saves you from wasting time in between each set, which can take up the majority of your workout session. 4. Do hard/challenging exercises that incorporate big muscle groups rather than doing lots of reps of easy exercises. This way you won t have to do as many reps per set. Additionally, your body will adapt and respond much better to a harder stimulus. Quality is more important than quantity. 5. End by jumping rope for 10 minutes. Since jumping rope is so intense, 10 minutes is all you need for a beneficial cardiovascular workout. Rec Store Duffle Bag Stop by the Mathy Center front desk to purchase a Rec Sports Duffle Bag Did you know the Rec Sports Department has a store? A variety of items are available for sale at the Mathy Center Front Desk. Items range from: sweatshirts, t- shirts, lanyards, tattoos, duffle bags, sport packs, and more! New this year is a featured item in the RS Review. Each month a different item will be featured along with a coupon for $2 off that item. Simply print the coupon and bring it to the front desk to purchase your item! The featured item for April is the Rec Sports Duffle Bag. The Duffle Bag comes in black & white and fea- tures the Rec Sports logo. In addition to the main compartment, it features convenient side pockets. Rec Store Featured Item Viterbo University Department of Recreational Sports April Duffle Bag (608) 796-3120 Expiration Date: 4/30/11 R E C S P O R T S R E V I E W
Health & Wellness-Piercings and Tattoos P A G E 5 Piercings-Know The Risks! B, hepatitis C, tetanus, and HIV. solution after each use. Allergic Reaction-some piercing jewelry, particularly pieces made of nickel, can cause allergic reactions. Oral Complications-jewelry worn in tongue piercings can chip and crack your teeth and damage your gums. Tongue swelling after a new piercing can block your throat and airway. Skin Infections-a skin infection, characterized by redness, swelling, pain, and a pus-like discharge, is possible within a few days to weeks after a piercing. Other Skin Problems-body piercing can lead to scars and keloids-raised areas caused by an overgrowth of skin cancer. Bloodborne Diseases-if the equipment used to do the piercing is contaminated with infected blood, you can contract various bloodborne diseases, including hepatitis B, hepatitis C, tetanus, and HIV. Tearing or Trauma-jewelry can get caught and torn out accidentally. Such trauma may require stitches or surgical repair. Tattoos-Know The Risks! Allergic Reactions-tattoo dyes, especially red dye, can cause allergic skin reactions, resulting in an itchy rash at the tattoo site. This may occur even years after you get the tattoo. Skin Infections-tattoos can lead to local bacterial infections, characterized by redness, swelling, pain, and a pus-like drainage. Other Skin Problems-sometimes bumps called granulomas form around tattoo ink especially red ink. Tattooing can also lead to raised areas caused by an overgrowth of scar tissue (keloids). Bloodborne Diseases-if the equipment used to create your tattoo is contaminated with infected blood, you can contract various bloodborne diseases, including hepatitis MRI Complications-rarely, tattoos or permanent makeup may cause swelling or burning in the affected areas during magnetic resonance imaging (MRI) exams. In some cases such as when a person with permanent eyeliner has an MRI of the eye, tattoo pigments may interfere with the quality of the image. Precautions/Questions Who does the tattooing or piercing? Go to a reputable tattooing & piercing studio that employs only properly trained employees. Keep in mind that regulation requirements and licensing standards vary from state to state. Check with your city, county, or state health department for more information on local licensing and registrations. Does the artist/piercer wear gloves? Make sure the tattoo artist or piercer washes his or her hands and wears a fresh pair of protective gloves for each procedure. For piercing, does the piercer use hypoallergenic jewelry? Look for surgical-grade steel, titanium, niobium, or 14-or 18-karat gold. Does the tattoo artist or piercer use proper equipment? Make sure your tattoo artist or piercer removes a needle and tubes from sealed packages before your procedure begins. Any pigments, trays and containers should be unused as well. Does the tattoo artist sterilize nondisposable equipment? Make sure the tattoo artist uses a heat sterilization machine (autoclave) to sterilize all nondisposable equipment after each customer. Instruments and supplies that can't be sterilized with an autoclave should be disinfected with a commercial disinfectant or bleach Does the piercer use proper equipment? For ear and other body piercings, piercers typically push a needle through a body part and then insert a piece of jewelry into the hole. Make sure the piercer uses only fresh, sterile needles. Healing Process- Piercings Clean oral piercings with a solution of 50:50 Listerine & water or a premixed solution. Rinse after you eat or drink anything except water Clean skin piercings with an antibacterial soap or premixed solution, like H₂Ocean Keep the jewelry in place Keep your hands off your piercing unless you re cleaning it! Depending on your piercing, it can take anywhere from 6 weeks-1 year to heal completely. Healing Process-Tattoos Remove the bandage from your tattoo after 24 hours. Keep the tattooed skin clean-use plain soap & pat (don t rub!) the area dry. Use moisturizer-apply a mild moisturizer a few times per day. Avoid sun exposure-keep the tattooed area out of the sun for at least a few weeks Choose clothing carefully-avoid anything that will stick! Allow up to 2 weeks for healing. Know the risks of tattoos and piercings! The Take Ten Series is provided by Mayo Health Clinic Guide to Self-Care All piercing & tattooing equipment should be sterile or new.
Director s Corner Spring is officially here, even though Mother Nature does not seem to be cooperating with the calendar! Plants are coming back to life and animals are returning from their winter spots. It is the time of year that we begin to feel refreshed and renewed. It is a great time to get out and be active! Take a break from studying and walk along the river front. Rent a bike from the Bike VU! Program and explore the town. Visit a local city park or trail take a hike at Hixon Forest. WE RE ON THE WEB www.viterbo.edu/recsports Check out Viterbo baseball and softball or participate in the annual HogWild Softball tournament. April is here and so is spring. It is a perfect time to get out, get active! Thank you for taking time to read the Rec Sports Review! Marci Kuhrt Director, Recreational Sports Rec-Y of the Month Brittany Leising Name: Brittany Leising Birth date: 3/4/1991 Favorite aspect of the Mathy Center and Rec Sports: the staff :) Favorite aspect of Viterbo: how the professors make the effort to know your name...and the desserts in the Caf Activities: Intramural Volleyball Favorite Food: graham crackers with frosting Dream Job: video reviewer for Funniest Home Videos Finish the sentence: If I were a millionaire, the first thing I would do with my money is go on a family vacation out of the country 900 Viterbo Drive La Crosse, WI 54601 Years with the Department: 1 Major: Nursing Hometown: Viroqua, WI Favorite Movies: Mean Girls, Due Date Occupations you wanted to be when you were a kid: Teacher Phone: 608-796-3121 Fax: 608-796-3122