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SWIMMING
Swimming is a power sport, so the best swimmers are those who can generate a lot of
power, or force. Force can be described as the combination of strength and speed; thus an
increase in either strength or speed will ultimately improve power as well. As is true with
all of the sports we’ve discussed so far, a well-designed strength training, flexibility, and
endurance program can result in improved swimming speeds. For a competitive swimmer,
swimming laps at a steady state provides the best aerobic or endurance training since it is
sport specific (just like walking provides the best endurance training for functional fit-
ness).
In addition to an overall fitness program of strength, flexibility, and endurance, exercises
that strengthen and stabilize the shoulders are important and help guard against injury.
Lateral Raise to Strengthen Shoulders and Upper Back
Client instructions:
Grasp the handle of the exercise tubing in each hand. Stand in the middle of the tubing
with your feet shoulder width apart and knees slightly bent. With your arms at your sides,
elbows slightly bent, and both palms facing each other, slowly abduct your arms until they
are at shoulder height. Keep your elbows slightly bent and your palms facing down as you
lift your arms. Do not bend your wrists. Pause for a couple of seconds and slowly lower
your arms back to your sides.
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Bent Over Row to Strengthen Shoulders and Upper Back
Client instructions:
Grasp the handle of the exercise tubing in each hand. Stand with the feet roughly shoulder
width apart. The right foot should be one step forward, knee slightly bent, and foot flat on
the floor. Position the middle of the tubing under the right foot. Bend forward at the hips at
a 45° angle. Start with the arms hanging down, elbows slightly bent, and the palms facing
back. Slowly bend the arms and raise the elbows up and back as far as possible, squeezing
the shoulder blades together.
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External/Internal Rotation for Strong Rotator Cuff
Client instructions:
External
Attach exercise tubing around a stable object at waist height. Grasp the handle with your
right hand while your left side faces the object. Your feet should be shoulder width apart
and the knees slightly bent. Hold your right elbow against your side with your arm bent at
a 90o angle and palm facing your body. Keep your upper arm stationary and slowly move
your hand away from your body as far as you can without moving your upper arm. Keep
your abs tight and your back straight. Hold for a couple of seconds and return to the start-
ing position. Repeat the exercise using the other arm.
Internal
For internal rotation, grasp the handle with your right hand and stand with your right side
facing the object. Position your right elbow against your side with your arm bent at a 90o
angle and your hand out to the side and your palm facing forward. Without moving your
upper arm, bring your right hand toward your stomach. Hold for a few seconds and then
return to the starting position. Repeat the exercise using your other arm.
Push-ups with a “Plus” for Strong Shoulders
Client instructions:
Perform a regular push-up, but at the end of the pushup when your arms are extended, give
an extra “exaggerated push” which will “round” your back. If regular push-ups are too diffi-
cult, perform wall pushups or modified push-ups instead. The important change is the
“push” at the end.
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THE SENIOR OLYMPICS
Senior Games competition is an Olympic-style sports event designed to promote healthy
lifestyles for seniors through fitness, sports, active lifestyles, and athletic competition.
Senior Games age groups are set in five-year increments for men and women and are bro-
ken down as follows: ages 50-54, 55-59, 60-64, all the way up to 90+. If you have clients
over 50 who like competition, the Senior Olympic Games might be just right for them.
The US Olympic Committee sanctions senior games in the US, and events are coordinated
by various state government agencies in cooperation with the National Senior Games
Office (www.nsga.com). They begin at the district level within the states. The top two fin-
ishers in each event typically advance to the state level, sometimes called the State Games.
During the Senior State Games, the top two finishers advance to the National Senior
Games that are held in different parts of the US every two years. The National Senior
Games Association (NSGA) governs both the Summer National Senior Games and the
Winter National Senior Games. These national competitions are held during odd-num-
bered and even-numbered years, respectively.
NSGA also provides an umbrella for member state organizations across the United States
that host State Senior Games or Senior Olympics. It supports and sanctions these member
state organizations so that some 250,000 other senior athletes can participate in events
year-round.
In addition, the NSGA works with state and federal agencies and colleges and universities
to better understand and support healthy aging initiatives for active adults. Their education
and research initiatives not only provide information to active adult athletes, but they also
enable these athletes to inform others about ways to ensure healthy aging.
Finally, the Senior Olympics partners with national leaders committed to senior health,
wellness, and medical care. Better health and the means to maintain and improve it are
common goals of NSGA sponsors. They are committed to providing you, the personal
trainer, with information to support you in helping your clients lead healthier lifestyles.
So, whether your clients are seasoned athletes who have been competing for years or are
eager rookies who are ready to get off the couch, the NSGA will support them in any effort
to stay healthy, active, and fit.
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Summer National Senior Games
Year Location Number of Athletes
1987 St. Louis, MO 2,500
1989 St. Louis, MO 3,400
1991 Syracuse, NY 5,000
1993 Baton Rouge, LA 7,200
1995 San Antonio, TX 8,200
1997 Tucson, AZ 10,300
1999 Orlando, FL 12,000
2001 Baton Rouge, LA 8,700
2003 Hampton Roads, VA 10,700
2005 Pittsburgh, PA 12,000
2007 Louisville, KY 12,100
2009 San Francisco, CA 14,000*
2011 Houston, TX 15,000*
* anticipated
The Winter National Senior Games –The Senior Olympics provides an opportunity for a
new and different population of athletes who happen to be seniors to compete in a national
sports event. The Winter Games also provide state senior games athletes an opportunity to
compete in both summer and winter sports on a national level.
The first-ever Winter National Senior Games were held February 28 through March 3,
2000, in Lake Placid, N.Y. About 239 athletes from 22 states competed in 5 winter sports.
The tragedy of September 11 forced the cancellation of the 2002 Winter Games, but the
NSGA has been working hard to re-establish the event. As of the printing of this book, the
date and location for the next event are still under negotiation.
Senior Olympic Hockey Championships The first-ever Senior Olympic Hockey Champi-
onships were held at Lake Placid, N.Y. in January 2002. Twenty-three teams from nine
states participated in the event held at the Lake Placid Olympic Center, site of the 1980
Winter Olympic Games and the United States' “Miracle on Ice.”
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NATIONAL SENIOR GAMES ASSOCIATION
2007-08 Summer State Games Directory
Following is a list of summer state senior games sanctioned by the NSGA. The dates and
contact people might change from year to year, but in general you should be able to find a
contact for your state from the information below.
STATE GAMES GAMES COORDINATOR LOCATION DATES
Alabama Senior Ronnie Floyd Montgomery, AL May 2007
Olympic Games* 334-242-4496
Alaska Interna- Jeff Jacobson Fairbanks, AK August 10-19, 2007
tional Sr. Games, 907-488-5755
Inc.*
Email: fairbanks-
games@yahoo.com
http://www.alaskaisg.org/
Arizona Senior Irene Stillwell Phoenix, AZ Feb 16 - Mar 9, 2008
Olympics* 602-534-3500
Email: irene.stillwell@phoe-
nix.gov
www.seniorgames.org
Arkansas Senior Gail Ezelle, 501-321-1441 or Hot Springs, AR Sep 17-21, 2008
Olympics* 800-720-7276 in AR
Email: arsrolym@hotsprings.net
www.srsports.org
California Senior Cynthia Rosedale Pasadena, CA June 7-22, 2008
Games Champion- 626-685-6754
ships*
Email: CynthiaR@pasadenase-
niorcenter.org
www.californiaseniorgames.com
www.pasadenaseniorcenter.org
(Colorado) Rocky Sheri Lobmeyer Greeley, CO June 18-22, 2008
Mountain Senior 970-350-9433
Games*
Email: Sheri.Lobmeyer@greeley-
gov.com
www.rmseniorgames.com
Connecticut Senior Patrick Fisher Trinity College, JMay 30 - June 1,
Olympics* 860-528-4588 Hartford, CT 2008
Email: pat@nutmegstategames.org
www.seniorgamesct.org
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STATE GAMES GAMES COORDINATOR LOCATION DATES
Delaware Senior Connie Wertz, 302-736-5698 or Statewide Sep / Oct 2007
Olympics 888-881-6128 in DE
Email: admin@delawaresenioro-
lympics.org
www.delawareseniorolympics.org
European Senior Ton Kienhuis Netherlands Sep 7-12, 2009
Games +31 118-641009 (Holland) south-
ern province of
Email: Zeeland
info@seniorgames2009.com
www.seniorgames2009.com
Florida Senior Stephen Rodriguez City of Cape Dec 6-14, 2008
Games State 850-488-8347 or 866/FLGames Coral, FL
Championships*
Email: games@flasports.com
www.flasports.com/
page_seniorgames.shtml
Georgia Golden Vicki Pilgrim Warner Robins, Sep 29 - Oct 2
Olympics* 770-867-3603 GA
Email: vcpilgrim@gmail.com
www.georgiagoldenolympics.org
Hawaii Senior Mark Zeug Honolulu, HI Oct 20 - Nov 19, 2007
Olympics* 808-732-8805
Email: zeug@hawaii.rr.com
www.hawaiiseniorolympics.com/
seniorolympics/index.html
Idaho Senior Jack Ward Boise, ID Aug 16-17 & 20-24,
Games* 208-344-5502 x317 2008
Email:
jack.ward@ymcatvidaho.org
www.idahoseniorgames.com
Illinois Senior Deborah Staley / Selvarine Jones Springfield, IL Sept 17-22
Olympics* 217-753-0701 & 27-28, 2008
Email: dstaley@springfield-
parks.org
www.ilsenoly.org/
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STATE GAMES GAMES COORDINATOR LOCATION DATES
Indiana Senior Brad Hart Hamilton County, June 12-15, 2008
Games* 317-848-3181 IN
Email: bhart@hamiltoncounty-
towns.com
www.indianaseniorgames.com/
Iowa Senior Dan Lake West Des Moines, June 5-8, 2008
Games* 515-633-5011 IA
Email: director@iowaseniorolym-
pics.com
www.iowaseniorolympics.com
Kansas Senior Becky Sewell Topeka, KS Sept 24-28, 2008
Olympics* 785-368-3798 Oct 2-5, 2008 (Team)
Email: bsewell@topeka.org Oct 3, 2008 (Golf)
www.topeka.org/parksrec/
index.shtml
Kentucky Senior Sean Murray or Sue Dowdy Ashland, KY Sept 12-16, 2007
Games* 606-329-1007 or 800-377-6249
Email: aacvb@visitashlandky.com
/www.kentuckyseniorgames.com/
Louisiana Senior Jason Wall Baton Rouge, LA Sep 7 - Oct 26, 2008
Olympic Games* 225-925-1748 or 800-799-8309
Email: lsog@lsog.net
www.lsog.net
Maine Senior Anita Chandler Portland, ME Aug 23 - Sep 21, 2008
Games* 207-396-6500 Kennebunk, ME
Email: alchandler@smaaa.org Lewiston, ME
www.smaaa.org/
Maryland Senior Ted Wroth Montgomery Sept / Oct 2008
Olympics 240-777-8080 County, MD
Email: info@mdseniorolym-
pics.org
www.mdseniorolympics.org/
Massachusetts Carl Fetteroll Springfield, MA Jun 12-15, 2008
Senior Games* 413-748-3810
Email: Senior_games@spfld-
col.edu
www.maseniorgames.org
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STATE GAMES GAMES COORDINATOR LOCATION DATES
Michigan Senior Marye Miller, 248-608-0255 or Oakland County, Aug 2008
Olympics* 248-608-0250 MI
Email: misrolympics@yahoo.com
www.michiganseniorolympics.org
Minnesota Senior Fritz Bukowski Alexandria, MN July 21-25, 2008
Games* 320-762-2868
Email:
fritz.bukowski@mail.co.dou-
glas.mn.us
www.mnseniorgames.com/
Mississippi Senior Joyce Anderson Mississippi Col- May 14-19, 2007
Olympics* 601-925-7994 or 877-334-0880 lege, Clinton, MS Apr 27-29 (Tennis)
Email: msseniorolym@aol.com
www.msseniorolym.org
Missouri State Russ Stott Columbia, MO June 19-22, 2008
Senior Games* 573-882-1462 Aug 16-17, 2008
Email: stottr@missouri.edu (Softball)
www.smsg.org/senior_games
Montana Senior Kay Newman Butte, MT Jun 12-14, 2008
Olympics* 406-586-5543 Jun 27-29, 2008 (Soft-
Email: kayjn@imt.net ball) Missoula
www.montanaseniorolym-
pics.org/
Nebraska Senior Mandi Mollring Kearney, NE Aug 7-10, 2008
Games* 308-233-3229
Email: amollring@kearneygov.org
www.nebraskaseniorgames.com
Nevada Senior Reg Rod Las Vegas, NV 2007
Games* 702-242-1590
Email: nevadasenior-
games@earthlink.net
www.nevadaseniorolympics.com
(New Hampshire) Charles Houser Manchester, NH Jul 27 - Aug 10, 2008
Granite State 603-622-9041
Senior Games*
Email: nhgssg@comcast.net
www.nhseniorgames.org
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STATE GAMES GAMES COORDINATOR LOCATION DATES
New Jersey Senior Michael Garamella Woodbridge Sep 7-9, 2007
Olympics* 973-618-1111 Township, NJ
Email: pwhewett@msn.com
http://njso.us/
New Mexico Senior Cecilia Acosta Las Cruces, NM Jul 30 - Aug 3, 2008
Olympics* 505-623-5777 Aug 23-24 in Rio
Email: nmso@qwest.net Rancho (Vball)
www.nmseniorolympics.org Sep 13-14 in Rio Ran-
cho (Sftbl)
Nov 8-9 in Santa Fe
(Bsktbl)
(New York) Empire John Doherty Cortland, NY June 3-8, 2008
State Senior Games 212-866-2794
Email: doherty@oprhp.state.ny.us
www.empirestategames.org
North Carolina Brad Allen Raleigh, NC Sept 22 - 28, 2008
Senior Games 919-851-5456 Oct 13-14 (Glf)
Email: ncsgbrad@mind- Oct 7-9 (Bocce)
spring.com Sep 8-10 (Sftbl)
www.ncseniorgames.org TBA (Bsktbl)
North Dakota Jeff Heisler Fargo, ND June 2007
Senior Games* 701-298-6980
Email: jheisler@fargoparks.com
www.fargoparks.com
Ohio Senior Linda Smith Greater Dayton July 27-Aug 4, 2007
Olympics* 800-733-9109 Area, OH
Email: info@ohioseniorolym-
pics.org
www.ohioseniorolympics.org
Oklahoma Senior Doug Paulsen or Dana Brown Oklahoma City, Sep 11-17, 2008
Olympics* 405-681-3266 or 918-455-1894 OK
Email: douglas.paulsen@okc.gov;
danamike98@valornet.com
www.oklahomaseniorgames.org/
Oregon Senior TBD TBD TBD
Games
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STATE GAMES GAMES COORDINATOR LOCATION DATES
Pennsylvania David Farrand York, PA Jul 24-29, 2007
Senior Games 570-823-3164 x24 / 888-445-4559
Email: Paseniorgames@aol.com
www.keystonegames.com/PASe-
niorGames.htm
(Rhode Island) Mike Lyons Providence, RI Jun 20-22, 2008
Ocean State Senior 401-431-5007
Olympics*
www.riseniorolympics.org/
South Carolina Carl Hust Francis Marion May 14-17, 2008
Senior Sports 803-772-0363 University, Flo-
Classic rence, SC
Email: cmh@bellsouth.net
South Dakota Al Weisbecker Mitchell, SD Sept 4-7, 2008
Senior Games* 605-427-2218
Email: letsplay@iw.net
southdakotaseniorgames.org/
Tennessee Senior Christine Dewbre Williamson July 18-24, 2008
Games 615-902-9261 County, TN
Email: tnseniorolympics@com-
cast.net
www.tnseniorgames.com
Texas Senior Kevin Beavers Temple, TX Oct 19-28, 2007
Games* 254-298-5407
Email: tsga@tsga.org
www.tsga.org
(Utah) Huntsman Kyle Case St. George, UT Oct 6-18, 2008
World Senior 435-674-0550 / 800-562-1268
Games*
Email: hwsg@infowest.com
www.seniorgames.net
(Vermont) Green Ardis Smith Chester VT May 20, 2007 (T&F)
Mountain Senior 802-824-6521 Castleton, VT Sept 15, 2007
Games*
ardissmith@mymailstation.com
National Veterans Linda Jeffrey Indianapolis, IN Aug 20-24, 2008
Golden Age Games 317-988-4475
Linda.Jeffrey@va.gov
www.veteransgoldenage-
games.va.gov/
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STATE GAMES GAMES COORDINATOR LOCATION DATES
Virginia Senior Janis Sweeney or Brian Russell Virginia Beach, May 8-11, 2008
Games* Janis - 757-426-0022 VA May 16-17, 2008
Brian - 757-431-3765 (Swm, Sftbl)
Email: jsweeney@vbgov.com;
brussell@vbgov.com
www.vrps.com
Washington State Jack Kiley Olympia, WA Jul 25-27, 2008
Senior Games* 360-754-4937
jack.kiley@comcast.net
www.pugetsoundgames.com
Washington DC Ben Butler Washington, DC May 6-9, 2008
Golden Olympics 202-576-6440 x1
Email: ben.butler@dc.gov
www.dpr.dc.gov
West Virginia Argyle McMillion Morgantown, Aug 9-11, 2007
Senior Sports 304-346-9041 WV
Classic*
Email: nhgssg@comcast.net
www.wvssc.com
Wisconsin Senior Helen Ramon Greater Milwau- Sep 2-14, 2008
Olympics* 262-821-4444 kee, WI
Email: hramon@hbf.org
www.wiseniorolympics.com/
Wyoming Senior Jim Eggenberger Sheridan, WY Jul 24-26, 2008
Olympics* 307-673-0000
Email: eggy@vcn.com
www.wyseniorolympics.com
* Open to Out-of-State Residents
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2005 Summer National Senior Games Menu of Events
ARCHERY
Compound Fingers, Compound Release, Barebow Compound
Recurve, Barebow Recurve
BADMINTON
Singles, Doubles, Mixed Doubles
BASKETBALL
Three on Three Half Court
BOWLING
Singles, Doubles, Mixed Doubles
CYCLING
5K, 10K (Time Trials)
20K*, 40K* (Road Races)
GOLF
54-Hole Scratch Play
HORSESHOES
Singles
RACE WALK
1500, 5000 Meter
RACQUETBALL
Singles, Doubles
ROAD RACE 5K, 10K
SHUFFLEBOARD
Singles, Doubles
SOFTBALL
Team Softball
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SWIMMING
Backstroke: 50-, 100-, 200-Yard
Breaststroke: 50-, 100-, 200-Yard
Butterfly: 50-, 100-Yard
Freestyle: 50-, 100-, 200-, 500-Yard
Individual Medley: 100-, 200-Yard (four strokes)
TABLE TENNIS
Singles, Doubles, Mixed Doubles
TENNIS
Singles, Doubles, Mixed Doubles
TRACK & FIELD
100, 200, 400, 800, 1500 Meter
Discus, High Jump, Javelin, Long Jump, Shot Put, Pole Vault*
TRIATHLON
Swimming: 400M Freestyle
Cycling: 20K
Road Race: 5K
VOLLEYBALL
Team Volleyball
All individual sports are offered separately for men and women in five-year age divisions
beginning with age 50 and ending with age 100+. All team sports are offered separately for
men and women in the following age divisions: 50+, 55+, 60+, 65+, 70+, and 75+.
This is the list of sports approved for 2005. The list might change slightly from year to year.
For a copy of the Official Sport Rules for the Summer National Senior Games -The
Senior Olympics, which is downloadable as a PDF file, visit the website www.nsga.com.
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