Dave's Forsgate Fitness Tips

Dave Kopf

See what Forsgate Members are saying about the personal training program…

"For years I have struggled on and off with weight loss programs, but when my doctor told me I needed to lose weight or I risk serious health issues like diabetes, I knew I had to find a better way.  In April I signed up to train with a personal trainer at Forsgate’s Sports Complex.  Since working out with Rob Cantora for 3 months I am astounded at the results.  I have lost 30 lbs, and I feel great!  Rob has been fantastic, he put me on a training schedule that is definitely working for me and keeps me motivated.  The Sport’s Complex is kept meticulously clean and the machines are always operating!  Dave, Rob and the rest of the staff go out of their way to make you feel at home and work hard to help you meet your goals!"

Thanks for everything!

Angelo Ventrone

"Working with Dave Kopf has improved my body composition, overall health and self esteem.  Dave makes training enjoyable and educating, which is what keeps me coming back for more.  I strongly recommend personal training to anyone who wants to feel better about themselves!"

- Art Emken

Call today to set up your personal training session with Dave at 732-521-8049.

Dave's Forsgate Fitness Tips

Dave Kopf

Are you tired of your child not getting enough playing time in their sport?

As a parent naturally you want the best for your child, and you want to see them succeed but most of all you want them to be enthusiastic and develop a sense of pride in their endeavors.  When it comes to playing sports nothing can be more demoralizing than not getting enough playing time in their sport of choice.  As a parent you know better than any coach what your child’s true potential is, and now you share your child’s growing frustration with not getting a chance to showcase their true potential amongst their peers and even coaches.  Talking with the coach after practice or a game will only get you so far, and with some coaches may even black ball your child.  “Everyone is born with raw talent, however it is up to them to develop it” (Nolan Ryan arguably the greatest pitcher of all time).  

Skills developed in early childhood give kids a head start in competitive games and organized sports later on as school-age kids and teens are provided opportunities for expending the huge amounts of energy at their command.

There is a direct correlation between athleticism and age.  The optimal time to introduce motor development training, or Gross motor training which is using large groups of muscles to sit, stand, walk, run, etc., keeping balance, and changing positions, takes place from age 5-9. There is also speculation that the general window of opportunity for most behavioral functions narrows considerably around age 10. The Cerebellum, The Hypothalamus, and The Thalamus all play a vital role in fine and gross motor functions.

Proper Motor development in children is so vital for future success in kids that it should not be overlooked in your practices or development of the athlete.  The wrong approach can ruin the game for any athlete.  Remember they are only kids and the right approach can mean the different from someone playing and succeeding later in their playing career or someone quitting because they hate their soccer coach.

Having your child work one on one with a Personal Trainer here at Forsgate Country Club may be just what they need to succeed.  We are able to show improvements by increasing motor unit recruitment, the speed at which their fast twitch muscle fibers fire and teach them proper foot progression patterns all while increasing their strength, balance and agility. In order for them to be the best they have to train with the best.

Call to set up your child’s personal training session with Dave at 732-521-8049

Dave's Forsgate Fitness Tips

Dave Kopf

What can a Personal Trainer do for you?

A personal trainer will sit down with a potential client and discuss short term and long term physical fitness goals, take a detailed account of their medical and orthopedic history, record weight fluctuation within the last year, and most importantly develop a training regimen specifically for their individual needs.  Most importantly they will work one on one with their trainer learning new exercises as well as new techniques and most importantly exercising with proper form.  The trainer will keep the client goal oriented and on track by meeting for workouts consistently during                                              the week.

Why is working with a personal trainer advantageous to an individual?

Most people fall victims to the S.A.I.D principle.  The S.A.I.D principle which stands for Specific Adaptations to Imposed Demands basically says that an individual will reach a plateau in their workout and cease to see results if one or more of the three variables aren’t changed within every 4 to 6 weeks. Specific adaptations observed in athletes are directly related to the quality and specificity of the aerobic & anaerobic stimulus within their training programs. Optimal adaptations reflect careful planning, implementing and performance of conditioning and strength programs. Other factors like the athletes’ age, sex, nutrition, motivation and prior fitness level prior to training can also have an impact on training adaptations. 

Below is a list of specific adaptations that are acquired due to the imposed demands of aerobic & anaerobic training. Athletes should keep these in mind when creating a sports specific training program.

Performance

• Muscle endurance: Increases during anaerobic (high power output) and increases during aerobic (low power output).
• Muscle strength: No change during aerobic and increases during anaerobic.
• Vertical jump: No change during aerobic and increases during anaerobic.
• Aerobic power: Increases during aerobic and no change or slight increase during anaerobic.
• Sprint speed: No change or improvement slightly during aerobic and increases during anaerobic.
• Anaerobic power: No change during aerobic and increases during anaerobic.

Body Composition

• Fat free mass: No change during aerobic and increases during anaerobic.
• Percent body fat: Decreases during aerobic and anaerobic.

Muscle Fiber

• Capillary density: No change or decreases during anaerobic and increases during aerobic.
• Fiber size: Increases during anaerobic and no change or increases slightly during aerobic.
• Fast heavy chain myosin: Increases during anaerobic and no change or decreases during aerobic.
• Type II muscle fiber subtype conversion: Almost all convert to type II during anaerobic and majority convert to type II during aerobic.
• Mitochondrial density: Decreases during anaerobic and increases during aerobic.

Bone & Connective Tissue

• Bone density: No change or increases during both aerobic and anaerobic.
• Collagen content: Varies during aerobic and may increase during anaerobic.
• Ligament strength: Increases during both aerobic and anaerobic.
• Tendon strength: Increases during both aerobic and anaerobic.

Metabolic Energy Stores

• Stored Creatine Phosphate: Increases during both aerobic and anaerobic.
• Stored ATP: Increases during both aerobic and anaerobic.
• Stored Triglycerides: Increases during both aerobic and anaerobic.
• Stored Glycogen: Increases during both aerobic and anaerobic.

Enzyme Activity

• Myokinase: Increases during both aerobic and anaerobic.
• Creatine phosphokinase: Increases during both aerobic and anaerobic.
• Lactate dehydrogenase: Varies during aerobic and no change or varies during anaerobic.
• Phosphofructokinase: Varies during aerobic and no change or varies during anaerobic.

For more information on Personal Training packages please call Dave Kopf (732)-521-8049.

Dave's Forsgate Fitness Tips

Dave Kopf

How Does Resistance and Strength Training Work?

Your resistance training program should include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. The muscles of your body will be pitted against the weight and gravity. The cells of the body will then adapt to the extra weight. This will then result to hypertrophy or the enlarging and increasing of the nerve cells to help in the muscle contraction. 

Another option is strength training, this can be done without the need for equipment. Doing push-ups and crunches are examples. You can do it just about anywhere there is enough space for you to move. This time it is your own body weight that will be pitted against gravity. Body-weight resistance exercises are a great way to build up to free weights.

Benefits of strength training:

• Increased Bone Mineral Density
• Increased Strength
• Reduced Body Fat
• Improved Mobility for Seniors
• Improve Heart Condition

This kind of training however must be properly done. It requires commitment and consistency. The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks.

To gain the maximum effects of a strength training routine, please contact Dave for a personal consultation at (732)-521-8049.

Dave's Forsgate Fitness Tips

Dave Kopf

Summer is almost here….

It’s not too late to get the body you want!

Customize your workout routine and optimize your fitness results with private training sessions. 60 minute, 30 minute and group sessions are available.

Call Dave for details. (732)-521-8049

Dave's Forsgate Fitness Tips

Dave Kopf

Q and A about Golf Fitness and Training 

What is a Certified Golf Fitness Instructor?

A Certified Golf Fitness Instructor (C.G.F.I) is someone who has attended the Titleist Performance Institute comprehensive workshop/ seminar and who has successfully completed and passed its rigorous certification requirements including a comprehensive cumulative test.  A Certified Golf Fitness Instructor will work one on one with their client to improve range of motion, rotational power, core strength and stability, as well as improve flexibility through proven sport specific exercises.

What does the Titleist golf screening provide?

The Titleist golf screen is a 13 point evaluation process that your C.G.F.I will use to diagnose, and treat any muscle imbalance or weakness, as well as any range of motion limitations that could translate into major golf swing faults.  For example, casting, over the top, or reverse spine angle just to name a few.

What can one look to gain through working with a C.G.F.I ?

Improved muscle strength as well as muscle balance, increased range of motion, as well as an increase in their flexibility, thus leading to a more consistent swing, more energy, and extra “pop” on the ball.

How long does the Titleist screening take?

A thorough screening should take anywhere from 30- 45 minutes depending upon your level of fitness and ability.

How long are the Golf Specific Training sessions?

Each training session will be an hour.  Within that hour there will be a 7-10 minute cardiovascular / muscle activation warm-up, followed by corrective exercises based upon the information the golf screening provides, there will then be a cool down, followed by passive stretching.

Dave's Forsgate Fitness Tips

Dave Kopf

Core Training Class

Core Training is a total conditioning program that works your body "from the inside out" by focusing on "core" muscles – mostly those in the stomach and back.  It's also a mind-body exercise, which, like yoga, stresses proper breathing while you do very precise body movements. The core muscles are the basis for everyday movements in life: lifting, bending, turning, pushing, pulling, and twisting.

Core Training can help you enjoy all forms of exercise, and daily activities with greater ease and decreased risk of injury. It conditions your entire body, stretching and strengthening muscles uniformly, promoting balanced musculature, core control, flexibility and agility. The "Core Conditioned Body" features an erect vibrant posture, toned thighs and calves, a resilient back with increased bone density, and firm abdominals.

Call to set up your personal training session with Dave at 732-521-8049.