Recreation Programs

Description:

This program involves stand-up paddling activities on the Pemigewasset River on a stand-up paddle board. The program will take no more than 45 minutes to an hour. The students will meet at the Pemi river behind the courthouse or in the Rec Shed, where Jose will have all the equipment ready to go. The students will then participate in a light warm up prior to getting in the water, followed by a cardiovascular component, strength training component and final stretches.

Essential eligibility criteria: In order to participate in the SUP Fitness program, each participant must satisfy the following essential eligibility criteria:

· Be able to independently participate in all individual skills and activities listed in the course outline while maintaining an appropriate and safe body position.

· Be able to hold their breath underwater, and while in the water wearing a properly fitted lifejacket.

· Be able to independently turn from a face-down to a face-up position in the water while keeping their head above water.

· Be able to effectively communicate with the instructor and other course participants.

· Be able to manage all personal care independently, or with the assistance of a companion.

Outline:

1) Dynamic stretching:

a) Laying hip cross overs

b) Elbow to instep lunges

c) Back scratch stretch

On day one, following the stretches, participants will get into the water and get on their SUP boards. They will then be taught basic strokes, paddles and maneuvering techniques. Once the students are confident of their abilities, they will head upriver at a relatively quick rate. This is done to maximize the cardiovascular benefits of the activity.

2) Cardiovascular endurance

a) 10-15 minutes of forward stroke, alternating sides.

Once they reach the bridge, they will turn around and head back. On the way back, students will go at a slower rate, but participate in various core and strength training activities while on their SUP board.

3) Strength training activities

a) Pushups

b) Sit-ups

c) Lunges

d) Laying leg raises

Once the students reach the point at which they entered the river behind the courthouse, they will dismount their SUP boards and bring them back on land to do the final stretches.

4) Flexibility/Stretching exercises

a) Laying hip cross overs

b) Elbow to instep lunges

c) Back scratch stretch

From there, all the equipment will be transported back to its proper storage location and the participants are free to go.

 Dates and Cost:

Spring 2012

Times: 1 – Noon-1:00pm OR 1:30pm-2:30pm

Cost: Free (students only) Up to 5 students per session