PHYE 114
Beginning Crosscountry Skiing
|
|
PHYE 114
|
Term Offered |
Information |
|
Fall 2003 |
Not Offered |
|
Spring 2004 |
1/20/03 -5/14/03 12:00pm-7:00pm R |
|
Summer 2004 |
Not Offered |
DEPARTMENT: Physical Education
COURSE NUMBER: PHYE 114
SEMESTER HOURS: 1
TITLE: Beginning Cross-country Skiing
INSTRUCTOR: Staff
TEXTBOOK: Use handout materials
I CLASS POLICIES AND PROCEDURES:
Skiing 114 offers ski instruction to college students for approximately $35.00 for seven sessions. Equipment is not included. The eighth session, which is required, is an avalanche training session that will be an additional charge of $
A. CLASS AND GRADING:
Skiing 114 is a one-credit class taught three hours a day on Thursdays. PHYE 114 is for the beginning to low intermediate level of skier. Grading is based on improvement, attendance, participation, and a written test.
B. ATTENDANCE:
One absence is equal to two weeks of semester class hours; therefore each class missed and not made up will result in one drop in the student’s grade.
C. ABSENCES AND MAKE-UPS:
A student can make-up a class on his/her own time and expense. To do so, a student needs to turn in a signed statement, from a ski resort representative, indicating that the individual completed a practice session. A maximum of two classes may be missed, unless the student has consulted the instructor.
D. CLASSES BEGIN:
The classes begin on Thursday, the first week of the spring semester. There will be a meeting of all students enrolled in ski classes on the Tuesday prior to the first class in room 104 of the Gym at 12:00 o’clock.
E. RELEASE FORMS:
The ski release form must be signed by your parents or guardian, if under 21, and turned in at the meeting. Those 21 years of age or older must sign the form and also turn it in at the Tuesday meeting.
F. TRANSPORTATION:
Buses will be used to transport the students. The buses will leave the C.S.I. parking lot at 12:05 p.m. each Thursday. All students must travel in college provided vehicles. You do not have permission to use private vehicles. Bring a lunch if you desire.
G. RENTAL AND EQUIPMENT:
Those students who do not purchase equipment can rent it from the Outdoor Program or retailers in the area. For those students wanting to rent equipment, check with the instructor at the time of enrollment.
H. CLOTHES AND EQUIPMENT:
Dress warm, layers and waterproof clothing are recommended. Good gloves, sunglasses, and something to cover your ears. Also bring some water and snacks, if desired.
II COURSE OBJECTIVES:
A. OBJECTIVE - INTRODUCTION TO EQUIPMENT:
1. Understand proper fit and composition of boot
a. Boots should be comfortable
b. Upper should be higher on foot to
provide more support and warmth.
c Compatibility of boot to ski and
ski binding
d. Sole flexibility for maximum heel-to-toe
and side-to-side movement.
e. Boot for skating technique
(1) more lateral support
in heel
(2) less flexibility
2. Understanding the need for good binding selection
a determine compatibility of boots and bindings and checking for lateral play
b. understand importance of tight positive attachment between boot and binding.
c. understand differences between binding extending entire length of ski-boot sole vs toe-plate attachement.
3. Understanding ski selection
a. synthetic fiber skis vs. traditional
hardwood skis.
b. ski bases - waxable vs. no-wax synthetic
c. ski selection length, camber, skating
ski vs. classical ski
4. Understanding pole selection
a. measuring pole for proper length
and skiing techniques
b. selecting baskets to fit snow conditions.
5. Understanding the ski terminology used in cross-country skiing.
B. PERFORMANCE OBJECTIVES - BEGINNING SKI TECHNIQUES:
1. Getting started on flat terrain and slight incline.
a. Practice and develop walking skills.
b. Practice and develop recovery skills after falling.
c. Develop relaxed and coordinated stride.
d. Develop side-step skills on varying terrain.
e. Develop herringbone stride on slight incline and progress to steeper terrain.
2. Flat terrain techniques
Proactive and demonstrate the three phases of the diagonal stride.
1. Kick phase-one leg kicking or pushing against the snow the opposite leg sliding or shuffling forward.
(a) develop proper body position.
(b) develop proper weight transfer.2. Poling phase - continues until the opposite leg begins to kick, beginning the cycle over.
3. Develop and perform the kick down and into the snow as well as backward, the poling motion should markedly contribute to extending the skier’s glide ahead and will require considerable effort with the arms for the beginner.
4. Use various activities to develop the skills needed to perform the diagonal stride.
Develop and perform the two phases of the double pole.
(1) Poling phase
(a) Plant the poles as far forward as the pole length and arm length will allow and with the arms in a rigid but well flexed position.
(b) The upper body sinks over the poles moving the skier forward.
(c) The arms push the poles back behind the skier, with the upper body bending over almost horizontal to the ground with both arms extended behind the skier and knees slightly bent.(2) Recovery Phase
(a) The poles are pulled from the snow and the body should come back up to a vertical position as the arms prepare to repeat the process.
(b) The poling force should be provided by the upper body and the abdominal muscles, as well as the arms.
(c) Perform various exercises to develop the skills strength, balance, and coordination to perform pole plant.
(d) Combine the double pole plant with the kick in the diagonal stride.
(e) Develop and perform these skills on varying terrain and snow conditions.(3) Downhill turning technique
(a) The wedge is the basic method to control downhill speed.
1) A “V” is formed by moving the tips of the skis together and forcing the tails of the skis apart.
2) Apply pressure on the inside edges of both skis to slow skiing speed.(b) Perform and demonstrate turning skills from the wedge position.
1) Apply pressure by shifting weight to one ski.
2) With the weight shift, the shoulder should rotate forward as the ski turns.
3) Practice and demonstrate the turn in both directions.
4) Link turns together and make turns and then demonstrate in gradually steeper terrain.(c) Perform and demonstrate the step turn, the basic maneuver for changing direction.
1) Pick up one ski and point it in the direction of the turn and shift the body weight to that ski.
2) The trailing ski is brought along side the first ski.
3) Make several quick and small step turns to gradually complete the turn.
4) Demonstrate the turn in both directions and perform the turn in progressively steeper terrain.(d) Perform and demonstrate skating skills
1) The skate is initiated with a double pole followed by a single kick action of one leg.
2) The kicking foot is lifted high off the snow, angled out about 40 degrees and vigorously pushed back in a skating motion.
3) The tails of the skis will slightly cross before the kick and at the end of the kick the leg will be extended.
4) In the recovery phase, the kicking leg is brought back completely over the ski track and followed by a glide phase.(e) Perform and demonstrate the V-1 skate.
1) The skier steps out onto one ski and adds a double pole motion, then the skier skates off onto the other foot as the arms recover.
2) The skier must commit his/her full weight to the skating ski and allow the skis to drift farther and farther apart when initiating the skate step.
3) The boots almost touch as they pass in their strides.(f) Perform and demonstrate the V-2 skate. This is performed similarly to the V-1, except there is a double pole on every skating step instead of having a strong and weak side as in the V-1. The V-2 is a bilateral motion with a poling action on the left and right strides. The leg tempo must slow down to allow the arm to recover and the poling motion is shorter and quicker.