Think SNOW! Dust off your skis and snowboards because the NIACC Ski and Snowboard Club is hitting the slopes and trails during spring break this March when it travels to Winter Park, Colorado.
The tentative plans for the trip call for the NIACC club and guests to leave Saturday afternoon, March 8, 2003 and board the Amtrak Train in Osceola, IA.
The group plans to arrive in Winter Park, Colorado, Sunday around noon.
Then club members and their guests will check into the YMCA of the Rockies, Snow Mountain Ranch and Silver Sage Lodge for a four-night stay.
"The Silver Sage Lodge has a swimming pool, a climbing wall and hot tubs," Bruce McKee, club adviser, said.
Silver Sage Lodge has 47 rooms and sleeps six people per room, one queen size bed and two sets of bunked beds, the room also has a full private bath and telephone.
There is a shuttle that runs back and forth to the ski slopes, cross-country and snowshoes trails.
Club members and their guests plan to downhill ski and snowboard for three days at Winter Park.
They may also choose to ski for fewer days, save a little money and see the sights or soak up the sun.
Club members and their guests can rent ski equipment or snow shoes at Snow Mountain Ranch.
"One of the nights, the club members and their guests will go out for dinner and a night on the town," McKee said.
Plans call for the group to leave for home Thursday afternoon on the Amtrak Train and arrive back in Mason City Friday afternoon.
The cost is about $350 which includes transportation, lodging, three-day lift tickets for skiing or snowboarding (deduct $41 per day if planing not to ski three days).
It does not include food or ski/snowboard rental.
Guests of club members are welcome and the cost is the same as for club members.
Guests of a club member must abide by the same rules that apply to all of the participants.
A $50 deposit is due now. Additional $150 will be due by February 1, 2003 and the balance is due by March 1, 2003.
Deadline for sign-up is January 31, 2003.
Students can send McKee an email at firstname.lastname@example.org or visit the NIACC Ski and Snowboard Club's website at http://staff.niacc.edu/skiclub/ for more information and to complete the reservation form.
Students can also check out other ski trips that the club has planned on its website.
In preparation for its spring trip, the NIACC Ski and Snowboard Club held a seminar on preventing injuries during downhill skiing and snowboarding on December 4.
The seminar included a slideshow and series of stretching and strengthening exercises demonstrated by Crystal Shear, Christie Fisher and Rachel Schmidt, second-year physical therapist assistant students.
Three to four out of 1,000 skiers will need medical attention due to a skiing injury. To prevent injury a person should start an aerobic exercise program at least six weeks prior to the sporting activity and initiate a stretching and strengthening program at least six weeks prior to skiing.
"Stretching is very important and is often at times overlooked," Carol Patnode, who participated in the program and a faculty member in the Physical Therapist Assistant program, said.
When downhill skiing, the most common injuries are associated with the knee. Signs and symptoms of knee injury include pop sensations in the knee, pain, difficulty with weight bearing and it feels as if the leg is giving out.
To prevent knee injuries, one should strengthen the quadriceps and hamstring muscles, ski easier trails at the end of the day and stretch the quadriceps, hamstrings, hip, back and shoulder muscles.
The upper extremity injuries are common injuries associated with snowboarding. Common injuries in snowboarding include rotator cuff injuries, dislocated shoulders and wrist injuries.
To prevent injuries, one should develop a stretching and strengthening exercise program. Here are some guidelines to follow for stretching exercises.
- Do three repetitions of each stretch; hold each stretch for 15 - 30 seconds. You should feel a slight pull in the muscle being stretched, decrease intensity of stretch if you feel pain and if you continue to have pain discontinue the stretching exercise.
Here are some guidelines to follow for strengthening exercises.
- Build up to three sets of ten repetitions. You should feel fatigue in the muscles by the end of each set, allow at least 48 hours before lifting with the same group of muscles (alternate between arms and legs) and exercise must be pain free.
The seminar was designed to help those making the trip prepare to enjoy their time on the slopes this spring.