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.

Salmon Recipe Chef Kasperek

Photograph by MarinersMenu.org

Chef Kasperek's Cedar Planked Salmon Recipe

As the grilling season approaches, I start thinking cedar planks which you can find almost anywhere now in places like Costco, Wegman’s or even Home Depot.  




Cedar planks produce a nice smoky flavor for your dishes, add moisture and provide a smooth, even surface for delicate items like fish fillets. 

Cedar Planked Salmon

- 2 Cedar Planks soaked in apple juice 1 hr.

- Chef Kasperek’s Rub

- 4 tbsp kosher salt

- 4tbsp brown sugar

- 2 tbsp black pepper

- 2 tbsp garlic powder

- 2 tbsp basil

- 2 tbsp paprika

- 2 tbsp tarragon

- 1 tbsp cilli or ancho powder

- Mix all together and rub on top of salmon portions 1hr before grilling

Orange teriyaki Mop sauce

- 1 bottle teriyaki 8oz

- ½ cup orange juice 

- ¼ cup sugar

- Mix and bring to boil chill and set aside

- Fire grill up on high. Place planks on grill and when they began to crackle, place salmon seasoned side up and use mop sauce to prevent flare ups and planks catching on fire. Grill until fish is flaky and opaque (or however you desire). 

Serve on top quick pickled cucumber salad.

Mike Kasperek

Executive Chef

Chef@forsgatecc.com

Forsgate Country Club

375 Forsgate Dr.

Monroe Twp., NJ 08831

Some Words About Golf Chris Schiavone

Some “Words” About Golf…

By Christopher Schiavone

This column first appeard in the Spring 2012 issue of Golfer's Tee Times

Being both a cruciverbalist (a lover of crossword puzzles) and a “golf-o-phile” (or perhaps “golfaholic” is better), I was pleasantly surprised recently when the Sunday New York Times crossword puzzle contained a golfer’s theme, mostly of double entendres using common golf terms.


It caused me to look into the some of the more interesting words and terms in the game of golf. For example, did you know that …

“Sabbath Sticks” were golf clubs designed to look like walking sticks, so that players could surreptitiously play on Sundays, when the Church frowned upon engaging in sport.

A “Biarritz Green” is a putting surface with a large gully through the middle of it, named after the Biarritz Golf Club in France, from where the original green of this style is copied.

“Caddie” likely comes from the French word “cadet” -- a boy or youngest member of the family.  (It is not surprising that the Scots derive words from the French, as the two countries were often allies, including at the time golf first came into “vogue” in the 16th century.  Mary, Queen of Scots was both a golfer and fluent in French.)

“Dormie” – the term used to describe the status of a match-play contest, when one is leading by as many holes as are left to play – also comes from the French.  “Dormir” is French for “sleep,” and the leading player can rest knowing he can’t lose when the match is dormie.

“Fore” probably came from “fore-caddie” – the boys (usually male, anyway) often sent before the golfers to track golf balls.  Calling to these helpers likely shortened from “Fore-caddy!” to just “Fore!”

The term “Birdie” for a score of one under par is said to have its origin locally.  Players at the Atlantic City Country Club apparently coined the term.

While there is no definitive story about how “Mulligan” came to mean a “do-over” in golf, but some believe it is also of Garden State origin.  A gentleman named Mulligan was said to be known for his errant and often-replayed tee shots at Essex Fells Country Club.

The “Nassau” – probably the most common form of golf match played by average golfers – is said to have originated at the Nassau Country Club on Long Island.

And in case you are playing a round one afternoon with your old high school English teacher, remember that in bragging about your multiple aces, say “holes-in-one” and not “hole-in-ones.”  (If it’s your old civics teacher, remember “Attorneys-General”…)

Of course, with my game, cross words – the kind not suitable for print -- and golf often go together.

Christopher Schiavone is the President and Chief Executive Officer of RDC Golf Group Inc.

Inaugural Schiavone Memorial Cup

Forsgate Country Club's Inaugural R.A. Schiavone Memorial Cup

Here is a recent article on the R.A. Schiavone Memorial Cup taking place at Forsgate June 20-21. The outing is open to senior scratch amateurs and club professionals.

R.A. Schiavone Memorial Cup

For more information on the event, contact Heifa Sirangelo at (732)-656-8900.