Annette M. Musta...Annette M. Musta Archery Fitness Number 10 Exercise decreases obesity and obesity...

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Number 10Exercise decreases obesity and obesity relatedillnesses such as diabetes and hypertension.Cardiovascular conditioning has repeatedly beenproven to reduce the risk of obesity-related ill-nesses. It is estimated that a major portion of theAmerican population is overweight or obese.The top two causes for this phenomenon areovereating, including too many soft/fruit drinksand large portion sizes, and lack of physicalactivity. With careful portion control and a mod-erate physical activity program, obesity and obe-sity related illnesses will be reduced.

Number 9Exercise reduces the risk of cardiovascular ill-ness.Obesity and hypertensionare both risk factors for car-diovascular illness. As peo-ple increase in weight, theincidence of cardiovascularillness increases. Cardiovascular disease and obe-sity-related illnesses are some of the more easilypreventable illnesses. A comprehensive condi-tioning program which includes aerobic,strength, and flexibility training can prevent theonset of these illnesses.

Number 8Strength training increases your base metabol-ic rate.

Most individuals know a cardiovascular condi-tioning program will improve their health, butdid you know strength training can give yourarchery workouts a boost? Muscle fiber requiresmore energy, even at rest, causing an increase inthe total number of calories burned by yourbody everyday. An added benefit is increasedcapacity for weight (fat) loss. Make sure youinclude a total body strength workout into yourroutine three times a week.

Number 7Conditioning allows archers to shoot withgreater intensity during training sessions.A fit archer will be able to work with more inten-sity during archery training sessions. Overall fit-

ness allows archers toincrease the intensity oftheir shooting. Even newarchers notice theirimproved ability to shootonce they have started a

conditioning program. While the point is oftendebated, strength training can help an archerincrease his or her bow weight, especiallystrength training for the back, shoulders, androtator cuff area.

Number 6Conditioning allows archers to shoot more fre-quently.Not only will archers be able to shoot with more

Archers Must Exercise

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“Physical conditioningis rated the numberone stress reliever.”

The Top Ten Reasons . . .

Having heard all of the excuses and arguments, here are—

intensity during training, fitarchers are able to shoot and trainmore frequently. Contrary to whatsome coaches tell their archers,strength training will not interfere with your ability toshoot. A well designed, properly executed strength pro-gram will improve the muscle structure involved in theshot. To maximize both your strength training programand your archery training program should follow theseguidelines: perform your strength routine after youshoot, never lift more weight than you can (or should)handle, always use proper form when lifting, warm-upbefore lifting and shooting and cool down after each ses-sion, give your muscles a rest between strength trainingand shooting, and decrease your lifting program at leastone week before a tournament. These guidelines shouldbe tailored to each individual archer. For example, abeginning archer/strength conditioner should only liftminimal weights and allow at least 24 hours betweenstrength training and shooting. A highly conditionedarcher with years of strength training experience will eventrain before shooting and during the competitive seasonwithout any decrease in shooting ability or adverseeffects.

Number 5Exercise, particularly weight and flexibility training,reduces the risk of injury.Strength and flexibility training are the cornerstones ofinjury prevention. Weight bearing strength training, e.g.working with free weights, increases bone density.Increased bone density indicates stronger bones. Strengthtraining also increases muscle mass, reducing the risk ofoveruse injuries. Flexibility training pulls it all together.Flexibility training increases the range of motion of jointsand suppleness of the muscles. This decreases the risk ofjoint and muscle injuries.

Number 4Conditioning provides archers with a stronger base.Any archer who has shot a tournament in the windknows the importance of a strong base. While manyarchers can be convinced of the importance of develop-ing the “archery muscles,” well developed core and basemuscles are of equal and perhaps greater importance. Thecore muscles of the chest, abdomen, upper and lowerback, and gluteus provide a strong core for the archerydraw. The base muscles of the legs provide a strong sup-port structure for archery. Every muscle used in thearchery draw places stress upon the core and base mus-

cular structure. The core musclesare particularly important for sta-bility in the archery draw.

Number 3Cardiovascular conditioning can improve perform-ance in high stress situations.If you do not believe this one, try the following experi-ment. Set up for an archery training session (indoors orout), put on all of your equipment so you are totallyready to shoot. Place your bow in its stand. Have a stop-watch or timer. Now run to the 30 meter line and back(if you are indoors or using a shorter distance, run to thetarget and back twice). Immediately pick up your bowand shoot 3 shots. Allow no more than 45 seconds forthe three shots. Put your bow down and repeat thesequence two more times. How did you feel? How wasyour shooting affected by your elevated heart rate? Thisexperiment simulates the elevated heart rate of competi-tion and high stress situations. Next, start and adhere toa cardiovascular conditioning program. After one month,two months, six months, repeat the experiment. You willnotice the difference. A cardiovascular conditioning pro-gram will lower your resting heart rate. Such a programwill also keep your heart rate lower in stressful situationsreducing the effect of nervousness and excitement onyour archery shot.

Number 2Archers are athletes.This one is included as a personal conviction. Archers,particularly target archers who compete or aspire to com-pete on the national and world level, are athletes. As ath-letes, archers have an obligation to themselves, theirsport, their sponsors, their national governing body, theirOlympic Committee, their country, their families, andtheir supporters (not to mention their teammates), theirfellow archers (including those who did not make theteam), and their coaches to act like athletes. This includesa comprehensive training program including strength,flexibility, and cardiovascular training in addition to theirarchery training program.

Number 1Physical conditioning improves mental and over-allperformance.Physical conditioning is rated the number one stressreliever. Research also indicates exercise is effective atreducing minor depression. Exercise releases chemicals

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“Strength and flexibilitytraining are the corner-

stones of injury prevention.”

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into the bloodstream which enhance your mood andyour sense of well being. Regular exercise increases men-tal acuity and results in a positive mental outlook. Theextra boost from exercise may just be the one elementyou need to improve your archery shot, your score, andyour competitive standing. Add an improved mental out-look from exercise along with a lower heart rate, a healthybody, and an impressive physique to your archery arsenaland see the results!

Just do it!Annette Musta is a certified personaltrainer who owns and operates her ownbusiness, ARH Sports and Fitness inPensylvania. She has been shooting for24 years, but not seriously (she says) until the last five years. Shehas been a professional ballet dancer (which is why she is knownaround the ARCO Training Center as “the dancer”) and is cur-rently a licensed pilot. She is the founder and Executive Directorof the Pass the Torch Foundation, which matches school age chil-dren with athletes training for international competition.

Archers Worldwide AreEnjoying the Benefits of

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h u n t i n g

Flexibility is the third major component in a balanced fitness pro-gram. Good flexibility protects joints from injury, increases theefficiency and performance of the joints and muscles, enhancesathletic performance, and improves muscle balance. In addition,flexibility exercises reduce stress levels and enhance the overallenjoyment of physical activity. Yet many individuals and athletescompletely ignore the flexibility component of their fitness pro-gram.

A flexible joint has a complete Range of Motion (ROM).ROM is defined as the ability of a joint to move freely inevery direction. Joint mobility is limited by the joint struc-ture, the elasticity and strength of the surrounding mus-cles, and the connective tissue of the joint. Flexibility train-ing minimizes these limitations. Like other aspects of phys-ical conditioning, ROM can be improved with a completeflexibility training program.

There are two basic types of flexibility – static flexibilityand dynamic flexibility. Static flexibility is the ROM arounda joint. An example of static flexibility is an individual per-forming a split (see photo).There is little or no empha-sis on speed of movement instatic flexibility. Dynamic oractive flexibility encompassesspeed of movement and thestrength, power, tissue resis-tance, and neuromuscular coordination of the joint andsurrounding muscle. A dancer performing a leap requiresnot only the static flexibility of the split but also thestrength and coordination to perform the dynamic move-ment. A complete flexibility program employs differentexercises to enhance both static and dynamic flexibility.

Head-to-Toe StretchesThe following stretches involve slow and controlled move-ment through the full range of motion of each joint. Slowstretching results in long-term elongation of the muscle tis-sue and minimizes the risk of injury.

Warm-up First Before performing any stretching activity, itis imperative to warm-up your muscles first. Your warm-

up should consist of any slow rhythmic exercise employingthe major muscle groups. Marching in place while pump-ing the arms, fast walking, light jogging, and rhythmicdancing are all examples of warm-up movement. A mini-mum of ten minutes of warm-up exercises must be per-formed prior to starting the full body stretching programbelow. Warming up increases the blood flow to the musclesmaking them pliable and more receptive to stretching. Aninadequate warm-up increases the risk of injury andpainful muscles.

Use Proper Technique All of these stretches can be per-formed after a proper warm-up. All movement should beslow and controlled. Exhale as you perform each stretchand hold the stretch for 15-20 seconds. Only stretch as faras you can comfortably. Never force a stretch. Do notbounce. A properly performed stretch should not causepain. If you feel pain, stop immediately. Warm joints andmuscles will stretch more readily.

Whole body stretching should be performed daily.Always stretch each body part you have used during anexercise session. Use the “rest” time between weightliftingsets to stretch the body part used. Remember to stretchbetween ends when shooting. Studies have shown stretch-ing in conjunction with muscle toning exercise willincrease the benefits of the exercise. In other words, if youstretch while you lift weights you will achieve betterresults.

The StretchesHip Flexor Start this stretch by kneeling on one knee withthe other knee bent,the foot flat out infront. Gently lean for-ward into the extend-ed knee, stretchingthe hip flexors. Holdthe stretch beforechanging sides. Youshould feel thisstretch in your hipmuscles and lowerback. (see photo)

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Seated Hip and Leg StretchSit on the floor with bothlegs stretched out in front.Bend the right leg at theknee placing the bottom ofthe foot against the left leg(see photo). Extend your armsand bend forward at the

waist reaching toward your extended leg. Hold the stretchbefore switching sides. You should feel this stretch in yourleg and hip and lower back.

Standing Leg Stretch Stand with yourfeet hip width apart. Keep your knees“soft” (slightly bent). Reach up overyour head with your hands. As youbreathe out, slowly and gently bendforward at the waist, reaching for yourtoes (see photo). Hold the stretch for acount of ten before slowly rolling yourspine, vertebrae by vertebrae, back upto standing position. You should feelthis stretch in the back of your legs andlower back. If you have a back injury,avoid this stretch.

Lying Hamstring Stretch Lay down on your back with yourknees bent, feet flat on the floor. Straighten the right leg

and lift it perpendicular toyour body. Grasp your rightleg and pull it gently towardyour body (see photo). Holdfor a count of ten andrelease. Switch sides. Repeatthree times per side.

Quadriceps Stretch. Stand on your left leg, bend your rightleg behind you at the knee and grasp your foot with yourright hand (hold on to a chair for stabilization). Hold thisposition for a count of ten. You should feel the stretch in thefront of your bent leg. Repeat on the left side.

Calf Stretch Stand with your feet together. Step your rightfoot out in front of you, bend your knee slightly and pushthe heel of your back foot into the ground. Feel the stretchin the calf muscles of your back leg. Hold for a count of ten.Repeat on the other side.

Butterfly Stretch Sit com-fortably on the floor withyour knees bent, the bottomof your feet pressed togeth-er. Gently press your kneesdown toward the floor. Gen-tly push your knees withyour hands or elbows if youneed more of a stretch (see

photo). Hold before releasing. You should feel this stretch inyour inner thighs and hips..

Back Stretch Stand with your feet hip width apart. Reachyour right arm over your head. Gently bend to the left sideholding the stretch for a count of ten. Change the stretch byreaching to the side and forward (approximately to an 11o’clock position) and hold. Repeat on the right side, reach-ing with your left arm for the side stretch. Reach towardsthe one o’clock position for the forward stretch. You shouldfeel this stretch in your lower back.

Seated Back Stretch Sit on amat with your right legcurled around your bodyand your left leg folded overit. Gently twist your body tothe right stretching yourback (see photo). Hold for acount of ten and release.Gently twist your body tothe left, hold, and release.Switch legs and repeat onthe other side.

Shoulder Stretch Cross your right arm over the front ofyour body and grasp your right arm with your left hand atthe elbow. Gently push your right arm towards your body,stretching the shoulder muscles of your right arm. Hold forten, repeat on the left side. Perform this stretch at leasttwice on each side.

Upper Back Stretch Clasp your hands in front of your body,palms facing away from you. Push your hands forwardfeeling the stretch in your upper back and shoulders. Holdfor a count of ten. Clasp your hands behind your back,palms facing towards you. Push your hands away fromyou, gently stretching your upper back. Hold for a count often. Repeat both stretches three times.

Inverted “V” Stretch Lie on your stomach on an exercisemat with your hands stretched out in front of you. Pushyourself up into an inverted “V” (see photo). (You can alsoenter this position by bending forward from a standingposition to form an inverted “V”.) Hold this position for afull minute, stretching your back and legs. Relax into thestretch, concentrating on your breathing. Release andrepeat.

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11ARCHERY FOCUS Volume 4, Number 6, 2000

Annette Musta is a certified personal trainer who ownsand operates her own business, ARH Sports and Fitnessin Pensylvania. She has been shooting for 24 years, butnot seriously (she says) until the last five years. She hasbeen a professional ballet dancer (which is why she isknown around the ARCO Training Center as “thedancer”) and is currently a licensed pilot. She is thefounder and Executive Director of the Pass the TorchFoundation, which matches school age children with ath-letes training fori n t e r n a t i o n a lcompetition.




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This is the first of a three part series presenting com-plete training programs for all levels of fitness. Thisbeginner’s program is appropriate for those who donot participate in a structured fitness program andthose who rarely or occasionally participate in astructured fitness program. You should get medicalclearance from your doctor before starting any fitnessprogram.

A Beginner’s Guide to FitnessThe purpose of this stage is to establish a basicfitness program for archers. This program willbenefit your overall fitness which in turn will helpwith your archery training. This program coversthe three main areas of a standard fitness pro-gram: cardiorespiratory, strength, and flexibility.

If you are at the beginner’s level, your car-diorespiratory endurance is probably low. It isimperative you know how to correctly take yourpulse. A good alternative is to purchase a heartrate monitor. A heart rate monitor consists of awatch which you wear on your wrist and a beltyou wear around your chest. The belt containssensors which pick up your heart beat. The infor-mation is transmitted to the watch. Heart ratemonitors have a number of features. Some fea-tures you should look for is time spent in the tar-get zone and an alarm for when you go above orbelow the target zone. Features you do not needare calories burned and fat calories burned. Theseare unreliable estimates and not worth the extramoney.

You can choose any method or mode of exer-cise. A good starting exercise for beginners iswalking. It is an activity that most can do andrequires little more than a pair of shoes. If you aretrapped indoors in the winter, you can walk on a

treadmill or you can walk around your house.One of my favorite wintertime workouts is awalking program covering the distance from myshooting line to my indoor target.

If you have not exercised before, you willprobably be able to get your heart rate in the tar-get zone just by walking briskly. An increase inspeed of movement or an incline will increaseyour heart rate if you need it to get into your tar-get zone.

If you are not a walker you can choose justabout any other type of exercise. Recumbentbicycles and stair climbers are a good choices. Anelliptical trainer is an excellent choice for thosewith joint problems in their lower body or for theobese. An elliptical trainer allows you to get a car-diorespiratory workout without placing stress onthe joints of the legs, hips, and lower back.Whatever mode you choose, you can achieve ben-efits from it with a regular program.

The strength elements are designed to getyou accustomed to the exercises. Once you havemastered the basics of the movements, you willgradually add weight and sets.

The flexibility elements are an integral part ofyour program. As you add muscle from yourstrength and cardiorespiratory program you willneed to protect your body. A general stretchingand flexibility program will ease the stress on yourjoints, improve your range of motion, and giveyour body a reward for all of the hard work youare doing.

The Beginner’s ProgramThis program is a maxi cycle which lasts for fourto six months. If you find the first week too easy,skip to the Week Three. This maxi cycle willA

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require - minutes of exercise time - days a week.

Week One - Introduction to ExerciseMonday - This is your first cardio day. Choose your

method of cardio exercise, put on your shoes and get outand do it for a minimum of minutes. Go at a com-fortable pace. At the end of your cardio session, stretchyour hamstrings, calves, quadriceps, back, and shoulders.

Tuesday - This is your first day of strength training.Perform - repetitions of each exercise withoutweights, stretch your major muscle groups, and thenrepeat your set. Concentrate on form and the movement.Do the first set at regular pace ( counts down, countsup). Perform the second set at half pace ( counts down, counts up).

Wednesday - Rest day for week one. If you reallyhave the exercise bug, put in another twenty minutes ofyour cardio program and then stretch.

Thursday - Repeat Monday. Try to push your pace alittle harder or faster.

Friday - Repeat Tuesday. Really take the time to geta good stretch in between your sets.

Saturday - Make this a fun fitness day for the entirefamily or with your group of friends. Go to the neigh-borhood pool, take a walk with your special someone,play a pickup game of basketball. Just get out and getmoving.

Sunday - This is your rest day. Congratulate yourselfon starting your program to better fitness.

Week Two - Continuing your WorkoutRepeat Week One with the following variation: dur-

ing your cardio, quicken your pace for thirty seconds andthen return to your regular pace. Repeat three times dur-ing your twenty minute workout.

Week Three - Increasing the IntensityIf you feel challenged by your current level, repeat

week two. If you feel a need to increase your effort, addfive minutes to your cardio program each day. Add twomore high intensity bursts to each cardio workout. Adda third strength day to your workout week. Make sureyou maintain a minimum of hours in between yourstrength workouts.

Weeks Four through Six - Your Target Heart Rate ZoneUse these weeks to increase your workout intensity.

For cardio, quicken your pace. This will be your firsttime you are aiming for your target heart zone. Duringyour cardio workout include twenty minutes of time inyour target heart rate zone. Warm-up at a slower pace forfive minutes and cool down for five minutes. See Sidebarbelow for information on calculating THR.

Add light weights to your strength workout. Startwith one to two pound dumbbells in each hand.

Maintain your proper form throughout your exercises.Hold a dumbbell to your chest during the crunches toadd resistance.

Weeks Seven through Nine - Adding Time and IntensityIncrease the time you spend in your target heart rate

zone to thirty minutes per cardio session. Include yourwarm up and cool down period.

Increase your dumbbell weights to three to fivepounds in each hand. Add a third set once a week at anultra slow pace ( counts down, counts up). Breathe inon the contraction phase and out on the relaxationphase.

Add a twenty minutes of stretching on a rest day.Warm-up for five minutes and then perform completebody stretches. Yoga is a good source of whole bodystretching.

Weeks Ten through Twelve - Pumping it UpKeep your target heart rate at thirty minutes per car-

dio session but add a day of cardio. This should put youat three days of mode cardio per week. Maintain yourstrength training schedule and resistance. Keep Sundayas your rest day. This gives your body a chance to recov-er and get ready for another week of exercise.

See Page 12 for a Table Summaryof This Exercise Plan

Finding Your Target Heart Rate (THR)Step One Subtract your age from .Step Two Multiply this number by .. This is the lower end of your THR Zone.Step Three Take the number from Step Oneand multiply it by .. This is the upper endof your THR Zone.

Example: -= then X .= then X . = . round up to . SoTHR Zone - beats per minute. To findyour heart rate when exercising take yourpulse or use a heart rate monitor.

Annette Musta is a certified personaltrainer who owns and operates her ownbusiness, ARH Sports and Fitness inPennsylvania. She has been shooting for years, but not seriously (she says)until the last seven years. She has been aprofessional ballet dancer (which is whyshe is known around the ARCOTraining Center as “the dancer”) and iscurrently a licensed pilot. She is the founder and ExecutiveDirector of the Pass the Torch Foundation, which matches schoolage children with athletes training for international competition.


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Twelve Week Beginner’s Exercise ProgramW

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h u n t i n g

Have you every heard, “I took up archery because I don’t have tobe in good shape;” or “Why should I be fit? I’m just an archer.”Should archers be concerned with physical fitness and condition-ing? The answer is simple – maximizing your fitness level willimprove your shooting, your health, and your life. A well bal-anced fitness program consists of three elements – cardiovascu-lar conditioning, strength training, and flexibility. Each ele-ment is essential to maximize the fitness benefits of exercise. Thisarticle provides a brief overview of the elements of a well balancedfitness program and a section on fitness testing so you can estab-lish your current or baseline level of fitness.

Cardiovascular ConditioningCardiovascular (cardiorespiratory) conditioning consists ofany activity which consistently elevates your heart rate.Activities providing “cardio” conditioning include walk-ing, bicycling, running, rowing, aerobic dance, kick boxing,hiking, trail running, and swimming. The frequency of car-dio workouts depends on your current fitness level, thedesired outcome, and the duration and intensity of the car-dio program. Less intense workouts need to be performedmore frequently and for longer periods of time to achievethe same results as a more intense workout. A word ofwarning, your perception of your level of exertion is notalways a good measure of the actual intensity of the work-out. You should have a cardio workout at least three days aweek to improve cardiorespiratory fitness and to maintainbody fat near optimum levels.

Cardio conditioning has too many benefits to ignore.The health benefits include a lower heart rate, lower bloodpressure, and decreased risk of coronary artery disease.Weight-bearing aerobic exercise strengthens bones whichcan decrease the risk of osteoporosis in later years. Anyconsistent cardio workout will improve body composition.You will burn fat by doing aerobic exercise. Simply put, theonly way to lose weight is through aerobic exercise and asensible diet. Fad diets, supplements, diet pills, and “mira-cle workouts” are not the answer. If you want the body, youhave to do the work. But, with just a few months of dedi-cated cardio conditioning, you will look better, feel better,and you can start eliminating the “archer’s ballast” aroundyour middle.

Strength TrainingStrength training is typically resistance training or weightlifting. Strength training will increase an archer’s stabilityand endurance. More importantly, when properly done,strength training will prevent injuries.

Archery is a sport of repetition and causes imbalance inthe muscles of the body. The bow arm and the draw armmust perform opposing functions repeatedly. Increasingmuscle strength in the upper body (arms, shoulders, andback) evens out the imbalance and provides strength forrepetitive drawing. The abdominal muscles and the mus-cles of the lower body (trunk and legs) provide stabilityduring the draw sequence.

A proper strength program should include core exer-cises incorporating all of the major muscle groups and iso-lation exercises for specific muscle groups. Strength train-ing can be designed to increase the bulk of the muscles orto tone the muscles. Only a very few people will “bulk up”from strength training. Everyone else will build lean,strong muscles. More importantly, lean muscle mass needsmore energy to sustain itself. Your body will burn morecalories each day to support your lean muscle mass whichmeans the extra slice of pizza you just ate will not auto-matically gravitate towards your hips, thighs, and stom-ach. A good strength program, coupled with a consistentaerobic program will give you a lean, “chiseled” look anda healthy, strong body.

FlexibilityThe final element of a well balanced fitness program is flex-ibility. Flexibility exercises increase the range of motion ofthe joints, elongate the muscles, provide a warm up andcool down of the body, and decrease the risk of injury. Astretching program should include a series of slow stretch-es of each body part. Never force a stretch. Never bouncewhile stretching.

Fitness TestingBefore you begin a fitness program, undergo a physical fit-ness test to find your current fitness level. A CertifiedTrainer can perform an extensive test and design a pro-gram specifically for you and your sport. The Fitness Test

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below allows you toperform your own testand will give you abaseline assessment ofyour physical fitness.

Fitness TestWarningsThe tests below aredesigned for reason-ably fit and healthypeople. As with all fit-ness information, youshould first consultyour doctor for clear-ance before perform-ing or initiating anyphysical fitness pro-gram or training. Ifyou have any of theconditions listed in the box “Contraindications toExercise,“ you must consult your doctor before taking thefitness test or beginning a physical training program.

This Fitness Tests is designed for adults only. Anyoneunder the age of 18 or over the age of 65 should not take thefollowing test. If you experience the onset of pain, short-ness of breath, or any other sudden or extreme physicalreaction, discontinue the test and seek medical care imme-diately. All tests should be performed in the presence ofanother person.

How Fit Are You? – A Fitness Test

Cardiovascular FitnessTest One: Cardiovascular Fitness (YMCA Step Test)Equipment needed – a 12 inch (30 cm) step and a stopwatchProcedure Step briskly up and down on the 12 inch (30 cm)step using the following cycle: right foot up, left foot up,right foot down, left foot down. Try to maintain a pace oftwenty-four cycles per minute. Time yourself for three min-utes using the stopwatch. At the end of three minutes, sitdown and find your pulse (Try twofingers on the outside of the neck.).After one minute of rest, find yourheart rate by counting your pulse for15 seconds and multiplying by 4 toget the rate in beats per minute. Thisis your “recovery heart rate.”Compare your results with the chartin Figure 2. Record your level of car-diovascular fitness.

Strength FitnessTest Two: Upper Body Strength (Push-up Test)Equipment needed – noneProcedure Men will perform the test in the standard push-up position (only toes and hands in contact with the floor).

9ARCHERY FOCUS - November / December 1999

Contraindications to Exercise

Check with your doctor if you haveany of the following conditionsbefore starting any exercise programor before taking this test.• High Blood Pressure• Chest Pain• A Heart Condition• Angina• Dizziness• Loss of Consciousness• Bone or Joint Problem• Any Other Reason Not to Do

Physical Activity

Women perform the test in the modified push-up position(knees bent, only knees and hands in contact with thefloor). This test will test the strength and endurance of theupper body including the front shoulder (anterior deltoid),chest (pectorals), and back of the arm (triceps) muscles. Theindividual performs as many push-ups as they can to thepoint of exhaustion. There is no time limit but a steady paceand correct form must be maintained. Resting is onlyallowed in the up position. The score is the total number ofpush-ups completed. Compare your score to the scores inFigure 3. Record your level of upper body strength.

Test Three: Abdominal Strength (Curl-up Test)Equipment needed – padded flooring or matProcedure Perform a bent leg curl-up. This is not a sit-up.

Assume a lying posi-tion on the floor, kneesbent, feet flat on thefloor, hands at sides.Tighten your abdomi-nal muscles and curlyour upper torso off ofthe floor. Handsshould move forwardapproximately 3 inches

and shoulders should be off of the floor. Return to startingposition. Perform as many curl-ups as possible while main-taining a steady pace. If the pace is interrupted, the subse-quent curl-ups do not count. The score is the total numberof curl-ups completed. Compare your score to the scores inFigure 4. Record your level of abdominal strength.

Test Four: Leg Strength (Wall Sits)Equipment needed – a bare wall and a stopwatchProcedure Stand two feet away from the wall, facing away,with your feet hip width apart and toes facing forward.Bend at your hips and knees and press your back into thewall as if you were sitting on a chair. Hips and kneesshould be at a 90° angle. Keep your upper body relaxedand your shoulders lifted. Use the stopwatch to time your-self. Hold as long as you can. Compare your time to thechart in Figure 5. Record you results.

Flexibility TestingTest Five: Lower Body FlexibilityEquipment needed – noneProcedure Sit upright on the floor with your legs extendedin front of you 12 inches (30 cm) apart, feet flexed, toespointing to the ceiling, do not lock your knees. Breathe in,then as you breatheout reach your handsforward to your toes.Do not bounce, donot stretch your neckto increase your dis-tance. Reach as farforward as you com-

fortably can. Have another per-son mark the distance you reachfrom the tip of your fingers toyour toes. Compare your resultsto Figure 6.

Test Six: Shoulder FlexionEquipment needed – noneProcedure Stand upright, backstraight, abdominal muscles in,knees bent slightly. Reachtowards the ceiling with yourright arm, bend your elbow anddrop your hand over your shoul-der. Bend your left arm at the elbow and reach up behindyour back. Slowly move your hands toward each other, tryto make your fingers meet. Mark how close your hands areto each other. Repeat with the other side. Compare yourresults to those in Figure 7. Record your results.

Your results represent your baseline level of fitness – thestarting point for your fitness program. Any score in thepoor or fair categories indicates an area you need to work onextensively. A score in the good category indicates a higherlevel of fitness that can be improved with a little extrawork. An excellent rating indicates a high level of fitnessthat must be maintained.

Repeat the test every three months and watch yourimprovement as you exercise to better health. ➷

Note See page 13 for all Fitness Test Tables.

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Annette Musta is a certified personal trainer who owns and oper-ates her own business, ARH Sports and Fitness in Pennsylvania.She has been shooting for 24 years, but not seriously (she says)until the last five years. She has been aprofessional ballet dancer (which is whyshe is known around the ARCO TrainingCenter as “the dancer”) and is currentlya licensed pilot. She is the founder andExecutive Director of the Pass the TorchFoundation, which matches school agechildren with athletes training for inter-national competition.

13ARCHERY FOCUS - November / December 1999

Figure 2 Upper Body Strength – Push-up Test

Age(years) 18–25 26–35 36–45 46–55 56–65M F M F M F M F M F

Excellent >29 >21 >22 >20 >17 >15 >13 >11 >11 >12Good 22-28 15-20 17-21 13-19 13-16 11-14 10-12 7-10 8-10 5-10Fair 17-21 10-14 12-16 8-12 10-12 5-10 7-9 2-6 5-7 1-4Poor <16 <9 <11 <7 <9 <4 <6 <1 <4 <1

Figure 1 Recovery Rates for the Three Minute Step Test

Age(years) 18–25 26–35 36–45 46–55 56–65M F M F M F M F M F

Excellent >89 >98 >89 >99 >96 >102 >97 >104 >97 >104Good 90-105 99-117 90-107 100-119 97-112 103-118 98-116 105-120 98-112 105-118Fair 106-128 118-140 108-128 120-138 113-130 119-140 117-132 121-135 113-129 119-139Poor <128 <140 <128 <138 <130 <140 <132 <135 <129 <139

Figure 3 Abdominal Strength

Age(years) 18–34 35–44 45–65M F M F M F

Excellent >60 >50 >50 >40 >40 >30Good 45-59 40-49 40-49 30-39 25-39 15-29Fair 30-44 25-39 25-39 15-29 15-24 10-14Poor <30 <25 <25 <15 <15 <10

Figure 4 Leg Strength

Level of Fitness* Beginner Intermediate Advanced ExpertExcellent >50 >80 >120 >160

Good 40-49 60-79 100-119 140-159Fair 30-39 50-59 80-99 120-139Poor 20-29 40-49 60-79 100-119

Excellent Fingers reach 1 inch or more past the toesFair Fingers reach or almost reach toesPoor Fingers are more than five inches from toes

Figure 5 Lower Body Flexibility

Excellent Fingers interlockFair Fingers touchPoor Fingers are more than three inches apart

Figure 6 Shoulder Flexion

*Level of Fitness Beginner – Never exercises or is over 50Intermediate – Exercise intermittently (at least in past year)Advanced – Regularly exercises 3-4 times per weekExpert – Exercises daily

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h u n t i n g

A properly executed archery shot recruits many muscles of theupper and lower body. The muscles of the shoulders and back arethe primary draw muscles. The muscles of the arms and chest areaccessory muscles. The muscles of the abdomen, lower back, andlegs provide stability throughout the draw sequence. Strengthtraining these muscle groups will improve your shot. You willnotice an increase in your endurance during long competitions orpractice sessions and the ability to perform a proper drawsequence without excess physical stress, thus improving yourshot, your groupings, and your score. You will also have a morewell-developed physique, so you will look good while you areshooting.

Strength Training Goals for ArcheryThe goals of strength training for archery are an increase inmuscle strength and endurance. The principle physiologi-cal factor behind a strength training program is the overloadprinciple. A muscle needs to be properly challenged, oroverloaded, to achieve results. Proper strength trainingprograms are designed with specific overloads to causespecific strength gains to specific muscle groups. Some fac-tors are beyond the control of the individual, for example,the type and distribution of fibers in the muscles you target(which are determined genetically). A strength programconsists of combinations of resistances and repetitions.Resistance is typically the amount of weight used.Repetitions are the number of times the exercise is per-formed. A group of repetitions is called a set.

Your body will make several adaptations to strengthtraining. The muscles trained will increase in size (calledhypertrophy), their connective tissues will increase instrength, their blood supply will increase to feed the newtissue, and their nerve supply will improve. More impor-tant for over-all health and fitness, muscle tissue burnsmore energy than other tis-sue and this increases youroverall metabolism. Anincrease in metabolism leadsto an increased need for fuel.A strength training program,

combined with aerobic conditioning and a sensible diet,will lead to weight loss.

Strength training should always be preceded by awarm-up session of ten to fifteen minutes duration. The‘warm-up’ should include at least ten minutes of light aer-obic activity (walking in place, stair climbing, etc.) and alight stretch of the muscle groups to be worked. Strengthtraining should be performed every other day to allow themuscles and connective tissue adequate recovery time. It isimportant to perform different exercises for the same mus-cle groups to completely work the muscles and to postponethe adaptation process. Learn each exercise withoutweights to perfect your form. Poor form leads to injuries.Perform each exercise using only the target muscle. Do notswing the rest of the body to complete the ‘rep.’ Start withthe minimum weight, repetitions, and sets recommended.A little muscle soreness is expected, especially if you arenew to strength training. Muscle soreness that lasts formore than a couple of days or is sudden and severe andaccompanied by swelling, redness, or bruising indicates apotential injury and should be examined by a doctor.

A Strength Training Program for the “Archery Muscles”The primary muscles in a properly executed archery draware the muscles of the shoulders and the upper back. Thearchery muscles of the shoulder are the deltoid muscles - theanterior, the medial, and the posterior. The archery muscles ofthe upper back are the latissimus dorsi, the trapezius, and therhomboids. Accessory muscles are the teres major and minor,the scapularis, the spinatus, and the serratus. The majoropposing muscles are the pectoralis (the muscles of thechest). (Whew!)

The following is a basic strength training program forthe major archery muscles of the shoulder and back. Each

movement should be prac-ticed without weights to per-fect your form. Use the chartbelow for repetitions andsets. Rest 48 hours inbetween each weight train-

A R C H E R Y F I T N E S S

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Repetitions and Sets for Strength Training ExercisesLevel Repetitions No. of SetsBeginner 6-8 1Intermediate 8-10 2Advanced 10-14 3+

“Archery Muscles“by Annette M. Musta

ing session.

Equipment Needed Two 1 to 3 pound dumbbells (Note: twocans of soup can be substituted for the dumbbells.), anexercise bench or chair

Exercise Side RaiseMuscles worked medial deltoidStand with your legs hip width apart, abdominals (stom-ach muscles) contracted, your arms at your sides, a dumb-bell in each hand. Slowly (count of three) raise the armsstraight out to the sides only to the height of the shoulders.Lower slowly. This is one repetition.

Exercise Front RaiseMuscles worked anterior del-toid, pectoralsStand with your legs hipwidth apart, abdominals(stomach muscles) contract-ed, your arms at your sides, adumbbell in each hand.Slowly raise the armsstraight in front of you toshoulder height. Lowerslowly for one repetition.

Exercise Back RaiseMuscles worked posterior deltoid, rhomboidsSit on the edge of an exercise bench or chair with your feetflat on the floor, bend forward at the waist over your legs,contract your abdominals (stomach muscles), with yourarms at your sides, a dumbbell in each hand. Retract thescapula (the shoulder blades). Slowly raise arms out to thesides to shoulder height. Lower slowly to complete onerepetition (photo top of next column).

Exercise Military Presses(Warning – do not per-form this exercise if youhave high blood pressureor a lower back problem)Muscles worked anterior,medial and posterior del-toids, trapezius, tricepsStand with your legs hipwidth apart, abdominalscontracted, a dumbbell ineach hand. Lift theweights to shoulderheight with your palmsfacing forward. Slowlypress the dumbbells toarms length above yourhead, pause, then slowlylower them to shoulderheight to complete onerepetition.

Exercise Upright RowMuscles worked trapezius, anterior deltoids, tricepsStand with your legs hip width apart, abdominals con-tracted, your arms at your sides, a dumbbell in each handwith your palms facing back. Slowly bend elbows and raise

9ARCHERY FOCUS Volume 4, Number 2, 2000

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the dumbbells in front of your body to chest height. Pause.Slowly lower dumbbells back to the starting position tocomplete one repetition.

Exercise ShrugsMuscles worked trapezius, rhomboidsStand with your legs hip width apart, abdominals con-tracted, arms at your sides with a dumbbell in each hand.Slowly raise your shoulders, keeping arms at sides. Roll theshoulders back then down to the starting position to com-plete one repetition (no photo).

Exercise Single ArmRowsMuscles worked latis-simus dorsi, bicepsStand with your leftknee and hand on yourexercise bench, rightarm extended towardsthe floor, a dumbbell inthe right hand. Slowlypull the dumbbelltowards your chest,leading with yourelbow, keeping yourarm close to your body.Pause then lower the

dumbbell back to-ward the ground to arm’s length. This isone repetition on the right side. Complete a set on the rightside then switch to the left side (right knee and hand on thebench, left arm extended with a dumbbell). Alternate setson each side.

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Annette Musta is a certified per-sonal trainer who owns and oper-ates her own business, ARH Sportsand Fitness in Pensylvania. She hasbeen shooting for 24 years, but notseriously (she says) until the lastfive years. She has been a profes-sional ballet dancer (which is whyshe is known around the ARCOTraining Center as “the dancer”)and is currently a licensed pilot.She is the founder and ExecutiveDirector of the Pass the TorchFoundation, which matches schoolage children with athletes trainingfor international competition.




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Archer’s

In a recent survey of common injuries plaguingarchers, the number two villain behind shoulderpain was elbow pain. Some of you may havenoticed an ache or tenderness on the outside of yourelbow after only a few shots, while others may notbe able to pull the bowstring back at all because ofthe pain. What you may have is a case of tenniselbow. Fortunately, with a few easy exercises and amodification to your pull, you’ll be back on therange in no time.

What is Tennis Elbow Exactly?Tennis elbow, or lateral epicondylitis as it’s calledin medical-ese, is tenderness and pain on the out-side (called the lateral side) of the elbow, specifi-cally in the band of muscles that cross over theelbow joint to connect into the upper arm (thehumerus). These muscles are called extensors, astheir job is to pull your wrist backwards (exten-sion) as if you were holding a tray overhead.Tennis elbow is an easy condition for tennis play-ers to encounter since swinging a tennis racquetinvolves pulling the racquet powerfully back-wards before swinging forward. In archers, themain cause is by not exclusively using your large,powerful muscles to draw the bowstring, butbending the wrist as you pull your elbow back.

Keep in mind that there may be other caus-es of the elbow pain: cervical spine problemsbrought on by poor posture, compression of theradial nerve as it travels down to the muscles inthe wrist and hand, or degeneration of the jointbetween the radius and humerus bones. A coupleof simple tests can be used to determine if youhave tennis elbow: 1) Stick your arm straight outin front of you, palm down. Have someone pushgently down on your wrist while you try to bendit backwards. Pain will occur at your elbow if youhave the condition; 2) In the same position as

number 1 with your palm facing down, gentlypull your wrist down to stretch the back of yourforearm. There won’t be much flexibility in yourwrist and there may be pain at the elbow; 3)Again, in the same starting position, with thepalm down, have someone push against the backof your fingers while you try to push them up tothe ceiling. Again, pain will occur at the elbow ifyou have the condition.

What I discuss in this article is directedtowards tennis elbow specifically and shouldimprove your pain. If it does not, an x-ray maybe needed to rule out arthritic changes in thejoint.

How to Correct ItIt has been my experience that the majority ofproblems with athletes and their sports is cor-rected by using proper form. So the first thingyou should do is have someone watch your formand make sure that the back muscles are doingthe work and that your wrist is not bendingbackwards as you draw on the string.

Next is rest and ice. You are only allowed towork and shoot with that elbow as long as you donot cause an increase in pain. Use an ice pack for10-15 minutes on the area, 2-3 times a day. Evenbetter is to take a dozen Dixie cups, fill themwith water and put them in the freezer. Whenfrozen, rip off a little bit of the paper and give thearea an ice massage for about 8 minutes, until itgoes numb. Do this 2-3 times a day. Keep the icehandy, because after you do your exercises, you’regoing to ice the elbow down.

I’m a big fan of Therabands or rubber tubingto do the exercises with. If you don’t have them,very light dumbbells will also work. Once youcan hold your arm straight out and push yourwrist up against someone pushing down without

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Dr. Jeff Marsick

Tennis Elbow

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seeing stars from the pain, then you can start using theTherabands or dumbbells.

Extensor StretchHold your left arm straight out in front, with your palmdown. Keeping that elbow straight, reach across withyour right hand and gently pull down on the back ofyour left hand. You should feel a stretch down the backof your arm and across your elbow. Hold the stretch for30 seconds, then relax and do the same on the other sidefor 30 seconds.

A variation of this is to gently push up with the backof your left hand against the resistance, counting toseven, then relax and let the right hand stretch the left.Repeat this three times.

Wrist ExtensionsSit with your arm stretched out in front of you, palmdown, your elbow supported on a table or desk. Tie theTheraband around your foot and hold the other end inyour hand, or use a light weight (pictured below). Pullyour wrist backwards like you’re revving a motorcycle.Hold it at the top for a count of two, then slowly loweryour hand, counting to five. Do this twelve times.

Rope-UpsThis is a great exercise for strengthening your wristextensors, but not one to attempt unless you have a fullrange of motion that is relatively pain-free.

For this you need a bar, a piece of rope as long as youare tall, and a light weight. Tie one end of the ropearound the bar, the other end through the weight.Standing or sitting with your arms outstretched and your

elbows supported, roll the bar in your hands, windingthe rope up and lifting the weight all the way up to thebar. Once at the top, go in reverse, slowly lowering theweight to the floor. The key here is to get a full range ofmotion in your wrists while keeping your elbowsstraight: bend your wrist all the way down to turn the barup, and bend it all the way back before the other wristbends forward to grab the bar and pull it up.

Consistency is the KeyAn effective elbow rehabilitation program starts with aconsistent exercise routine, stretching before and aftershooting, with ice and rest important for repair andrecovery. While this article demonstrates the exerciseswith light weights, always start with therapeutic bands ortubing, exercising in a limited, pain-free range of motion,building to a full range as the pain subsides. If at anypoint the exercises cause an increase in pain, notably onethat does not go away with rest, immediately stop andreassess your motion. I always encourage the use of mir-rors or video cameras, so that you can actually see whatthe muscles are doing and if your form can be improved.

Also, if after a trial of exercise and rest the pain is get-ting worse or simply not improving, make an appoint-ment to see an orthopedist or chiropractor to rule outsomething more serious.

Dr. Jeff Marsick is a Certified Chiropractic Sports Physicianand nutritionist in private practice in Fairfield, CT. A formerCoast Guard officer, he also has a background as a personal train-er. Self-taught, he has been shooting off and on for seven years, butsoon hopes to start shooting competitively . . . lessons might not bea bad idea, either.


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