- Weight ‘

Trainer‘s

by

Bi—weekly T°ny O

C tlincd wclow is a basic weight training program. It is d-.§tgned pr‘r‘iarily for the person who is getting into a muscle—cont!" 'oning routine for the first time. First of all, it is necessary to define the key terms in this program. A “repetition,” or “rep” as it is often called is the execution of a specific exercise one time. A “set” is the performing of a certain number of reps of the same exercise, for example, 12 reps is equal to 1 set. Each exercise session should be preceded by a 5 to 10 minute warm-up period consisting of push-ups and stretching. Equally important is a cool-down period after the workout. Doing 50 sit-ups and 50 leg raises would be sufficient in this respect and also would work the abdominal muscles. The Beginning Conditiong Program is designed to be most effective when performed on alternate days, such as Monday, Wednesday, and Friday. As a general rule, 3 sets of 12 reps each should be performed for every exercise. To decide upon what weight to begin with, choose an amount 'with which a minimum of 8 reps can be done. Gradually increase the number of reps until 12 are reached and then increase the weight. As well, in the first set of each exercise, use only 75°70 of the weight which will be used in the second and third sets.

Beginning Conditioning Program

Legs:

3 sets ofleg extensions

3 sets of leg curls

3 sets of squats or leg presses

Chest:

3 sets of bench presses

Back:

3 sets of lat pulldowns and/or 3 sets of seated rows

Shoulders: -

3 sets of seated or standing military presses

Arms:

3 sets of bicep curls

3 sets of tricep extensions

All of the above exercises can be done on the University’s Universal Gym or, in most instances, free weights can be used instead.

If this routine is fellowed faithfully, improvements ‘ in

both muscular strength and endurance will be noted within _

several weeks. In order to make gains it is essential that exercise be regular and progressive.

Hockey Panthers fight back

7 re UPLI Panthers hoc- will be looking for a more

kc,» team has two big games this weekend and will try to pick up a possible four points when they take on UNB

tomorrow night and then Dalhousie Saturday. They are the final two

games before the Christmas break “3r the Panthers and game times are 7 pm Friday

night and 2 pm Saturday afternoon. The Redemn have 14

points but UPEI has a game

' in hand on UNB.

Both games are of course at the Charlottetown Forum andcouch Vince Mulligan

lhnrsdu). her I 8}

consistent effort defensively from his players and better

, officiating.

"‘lt’s hard for us to stick to our game plan playing a man

short during the majority of .

the game,” said Mulligan.

The injury report in the Panthers camp is good and there only a few aches and pains. -

Jeff Lantz, who injured a knee earlier in the season and'who won’t be back until after Christmas. has been skating and is getting stronger everyday.

Intramurals

The fun side of; college‘sports

By Phil Stanyer S )metimes, during the rigors of everyday universit, life, the average person needs a break from the blase rou- tine that can trap him in a cavernous pit of boredom.

Hence, intramural sports.

Intramurals have been around as long as universities and this year hockey coach Vince Mulligan is providing a great variety of activities so that students can have a lot of fun while learning how to play a game or sport that perhaps they had not tried previously.

Intramural sports give people a chance to be the Bobby Orr, Larry Bird, Reggie Jackson or Ziggy Zagowitz they never could be before.

You don’t particularly skilled in any

Learn to make some fast moves and enjoy university life. Intramural sports give the

have to be

aspect of any game or sport, just get out there and parti- tipate. You’ll discover how

nuch fun getting to know \

others can be while a volley- ball whizzes past your head or you catch a puck in the stomach.

The talk of the campus at the moment, and all year, seems to be the Blanchard Hall hockey team.

And they did not dis- appoint their followers Monday night, with a thrill- ing, come-from-behind shoot-out victory over Mean Machine.

With five minutes to go and the score ‘-‘ in favour of Mean Machine, Blanchard looked like a defeated squad.

But after Kevin Barrett scored on a breakaway,

things were different. Blanchard pulled out is

l

o \

. .

goalie with a minute to go and promptly tied the game before the final buzzer.

In the shoot-out, each

team took five shots before the game was decided. I What a- thriller! It re- minded me of the eighth game between Canada and Russia in 1972.

Oh yes, I have to men- tion Terry Duffy, who scored the winning goal in the shoot-out after beauti-

fully setting up two Mean

Machine markers earlier in the game. ' .

If there were an award for the first man in the history of intramurals to get two assists on his own goalie, Duffy would walk away with it!

Okay, everybody, one, two, three Ahhhhhhhhhh! It’s okay, Terry, we’re with

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e .~\t*’-‘-t. -. heuan‘ ‘»4 "

you.

See! This is just a sampl of the fun you can have i gintramual sports.

I’d'like to thank everyon involved with the intramua sports this year.for makin the first half of the seaso so much fun and so per sonally enlightening.

Another thing I did wan to mention was the pre sence of the'varsity player at the intramual games. think it’s particularly stimu lating. g

I never thought Norman Beck could get through a hockey game successfully. tell you, it’s his refereeing that makes life worth-while

And we can look forward to more good things after Christmas.