June Newsletter 2016

June 9, 2016

Pool Safety is a priority for us here at Paso Robles Sports Club! Read this very important article!

imgThe new captain jumped from the deck, fully dressed, and sprinted through the water. A former lifeguard, he kept his eyes on his victim as he headed straight for the couple swimming between their anchored sportfisher and the beach. “I think he thinks you’re drowning,” the husband said to his wife. They had been splashing each other and she had screamed but now they were just standing, neck-deep on the sand bar. “We’re fine; what is he doing?” she asked, a little annoyed. “We’re fine!” the husband yelled, waving him off, but his captain kept swimming hard. ”Move!” he barked as he sprinted between the stunned owners. Directly behind them, not 10 feet away, their 9-year-old daughter was drowning. Safely above the surface in the arms of the captain, she burst into tears, “Daddy!”

How did this captain know—from 50 feet away—what the father couldn’t recognize from just 10? Drowning is not the violent, splashing call for help that most people expect. The captain was trained to recognize drowning by experts and years of experience. The father, on the other hand, had learned what drowning looks like by watching television. If you spend time on or near the water (hint: that’s all of us) then you should make sure that you and your crew know what to look for whenever people enter the water. Until she cried a tearful, “Daddy,” she hadn’t made a sound. As a former Coast Guard rescue swimmer, I wasn’t surprised at all by this story. Drowning is almost always a deceptively quiet event. The waving, splashing, and yelling that dramatic conditioning (television) prepares us to look for is rarely seen in real life.

The Instinctive Drowning Response—so named by Francesco A. Pia, Ph.D., is what people do to avoid actual or perceived suffocation in the water. And it does not look like most people expect. There is very little splashing, no waving, and no yelling or calls for help of any kind. To get an idea of just how quiet and undramatic from the surface drowning can be, consider this: It is the No. 2 cause of accidental death in children, ages 15 and under (just behind vehicle accidents)—of the approximately 750 children who will drown next year, about 375 of them will do so within 25 yards of a parent or other adult. According to the CDC, in 10 percent of those drownings, the adult will actually watch the child do it, having no idea it is happening. Drowning does not look like drowning—Dr. Pia, in an article in the Coast Guard’s On Scenemagazine, described the Instinctive Drowning Response like this:

  1. “Except in rare circumstances, drowning people are physiologically unable to call out for help. The respiratory system was designed for breathing. Speech is the secondary or overlaid function. Breathing must be fulfilled before speech occurs.
  2. Drowning people’s mouths alternately sink below and reappear above the surface of the water. The mouths of drowning people are not above the surface of the water long enough for them to exhale, inhale, and call out for help. When the drowning people’s mouths are above the surface, they exhale and inhale quickly as their mouths start to sink below the surface of the water.
  3. Drowning people cannot wave for help. Nature instinctively forces them to extend their arms laterally and press down on the water’s surface. Pressing down on the surface of the water permits drowning people to leverage their bodies so they can lift their mouths out of the water to breathe.
  4. Throughout the Instinctive Drowning Response, drowning people cannot voluntarily control their arm movements. Physiologically, drowning people who are struggling on the surface of the water cannot stop drowning and perform voluntary movements such as waving for help, moving toward a rescuer, or reaching out for a piece of rescue equipment.
  5. From beginning to end of the Instinctive Drowning Response people’s bodies remain upright in the water, with no evidence of a supporting kick. Unless rescued by a trained lifeguard, these drowning people can only struggle on the surface of the water from 20 to 60 seconds before submersion occurs.”

This doesn’t mean that a person that is yelling for help and thrashing isn’t in real trouble—they are experiencing aquatic distress. Not always present before the Instinctive Drowning Response, aquatic distress doesn’t last long—but unlike true drowning, these victims can still assist in their own rescue. They can grab lifelines, throw rings, etc.

Look for these other signs of drowning when persons are in the water:

  • Head low in the water, mouth at water level
  • Head tilted back with mouth open
  • Eyes glassy and empty, unable to focus
  • Eyes closed
  • Hair over forehead or eyes
  • Not using legs—vertical
  • Hyperventilating or gasping
  • Trying to swim in a particular direction but not making headway
  • Trying to roll over on the back
  • Appear to be climbing an invisible ladder

So if a crew member falls overboard and everything looks OK—don’t be too sure. Sometimes the most common indication that someone is drowning is that they don’t look like they’re drowning. They may just look like they are treading water and looking up at the deck. One way to be sure? Ask them, “Are you all right?” If they can answer at all—they probably are. If they return a blank stare, you may have less than 30 seconds to get to them. And parents—children playing in the water make noise.When they get quiet, you get to them and find out why.

This article is reprinted from Mario Vittone’s blog www.mariovittone.com via Slate.com

Paso Robles Sports Club Pool Rules:

1. No running on pool deck.
2. No diving. There are no designated areas for diving.
3. No glass or smoking on pool deck.
4. Only coast guard approved personal floatation devices allowed.
5. No lying on lane lines.
6. No lifeguard on duty, use pool at own risk.
7. Please take children to the restroom prior to pool use.
8. Children under 14 must be directly supervised by an adult.
9. Follow directives of lifeguard and PRSC staff.
10. Proper bathing suit attire is acquired at all times. T-shirts may be worn over swimsuit, but not in lieu of swimsuit.
11. No climbing on rocks.
12. No rough play on deck or in the water (including wrestling, chicken fights and launching children).
13. When classes are in progress, please avoid designated class area.
14. Most of all, please be considerate of fellow members. Management has the right to deny pool use at anytime.

In case of emergency notify PRSC staff in club house and call 911.

Hot Tub Rules:
1. No jets/bubbles when children under the age of 5 are in the hot tub.
2. No distractions for adults supervising children under the age of 14.
3. No one under the age of 14 allowed in hot tub without direct adult supervision.
4. No climbing on or jumping off rocks.


SUMMER KIDS’ CLUB HOURS!

imgKids’ Club at PRSC
$45 p/month 1 child unlimited*
$55 p/month 2 children unlimited*
$65 p/month 3 children unlimited*
$90 30 Hour Punch Card
$6 per hour drop in
*Our unlimited child care options will be automatically billed with your monthly dues. We will need a 10 day notice if you would like to remove this from your account. This option is for members only.

Kids’ Club Hours:
Monday – Friday
8:00 am – 12:30 pm*
3:30 pm – 7:30 pm
Saturday
8:00 am – 12:00 pm
*Summer months only

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Fitness Corner with Dr. Andre Acebo

imgChiropractor and Strength Coach; PRSC Fitness Director

This month I want to talk a little bit about body image and follow up with some basics of strength and muscular development.

"Don't get too bulky." "If your shoulders get too big, you'll look like a man!" "You’re too skinny, you need to eat!" Women, and sometimes men, hear or think like this all the time. Let's put some perspective to this; people come with a genetic predisposition towards how their body will look, even at it's maximum fitness level. Some will be naturally leaner, some rounder or fuller, and some more muscular even with the same type of training. The key is to embrace who you are (love yourself), then work to be the best you can be. And remember, it's nobody's business, but yours, what type of body you have or desire.

To Maximize your health and all around fitness here are some basic principles for both men and women:
1) Fuel your body and eat balanced meals.
2) Don't be afraid of increasing the weight, decreasing the reps for some of your workouts.
3) Focus on compound, multi-joint exercises like: Squats, Deadlifts, Bench Press, Overhead Press, and Rows.
4) Practice Body weight exercises like push-ups, pull-ups, dips, and lunges. Don't worry if you can’t do 1 rep, each of these exercises can be modified so you can build up to the full movement. I have had a number of women that could not do a single push-up or even dream of doing a pull up. Now they can do multiple reps of both!
5) Rest and Recovery: We don't grow and improve during training. That happens afterwards. Keep sessions short and intense, 45 minutes to 1 hour is ideal for most people. And get plenty of sleep! Babies and athletes have this in common, both require lots of sleep to grow and develop. Don't be that candle that burns at both ends!
6) Vary your cardio; unless you compete in endurance events more and longer sessions are not ideal. 3-4 cardio session per week is plenty. Those should alternate between short, intense 20 minute sessions and at a moderate intensity, 30-40 minute sessions. Long, low intensity sessions are fine for stress reduction and help with establishing a routine. They should not be the bulk of most people’s fitness program.

Our Trainers and I would love to help you put together a personalized program. Grab one of our cards at the front desk or give me a call!

Dr. Andre Acebo D.C
Fitness Director PRSC aacebo@caclubs.com or (805) 712-7769
Chiropractor
USA Weightlifting - Senior Coach
NASM - Corrective Exercise Specialist
CrossFit - Level 1 Trainer

POWER TO THE POACHER!!

imgThe most misunderstood position on the tennis court is that of the non-hitting partner in doubles. In doubles, it’s imperative to have a partner that’s active at the net. The best doubles team in history, the Bryan brothers, were recently asked about the role of the non-hitting partner in doubles and how they can best influence the point. “If your partner is back and you are at the net, you should always be moving,” said Mike Bryan. “You may not pick off the ball, but at least the opponents will feel your presence. Standing still does absolutely nothing!”

As the Bryan brothers testify, a stationary net person who simply observes their partner rally defies the objective of doubles. Standing around and watching the ball go back and forth essentially makes your opponent play singles against two opponents, typically a losing proposition!! The net person must put forth effort to influence the point, and one method is through poaching – moving diagonally across the court to intercept a return and volleying away a winner or a shot that forces an error.

An active net person, who is light on their feet and aggressively looking to poach , creates havoc on the receiver. Not only is the receiver concentrating on returning a ball from the baseline, but now also focused on any movement at the net, it creates a distracting issues that creates numerous errors. An active net person creates their own poaching opportunity. When the returner hits a poor return because they were distracted by the net person, an easy poach volley likely follows.

An assertive net person naturally includes fake poaching in their tactics. A fake poach should be performed the moment before the receiver starts their swing. The net person jukes one direction, pretending to move to cut off a return, but instead stays their ground. This works especially well on wide serves where the receiver thinks the net person is leaving a huge gap in the alley. The receiver is tempted to hit into the perceived hole on the court they think will be open. Not only is the alley a more difficult shot to execute, but it’s also an easy volley for the net person.

Poaching is a learned skill, where the net person must not be discouraged when a poorly timed poach costs their team a point. Being aggressive is generally worth the risk in the long run. So, next time you’re playing doubles and are at the net, as the Bryan brothers suggested, keep your feet moving and create opportunities to influence the point. It’s a tactic that makes winning easier for your team and much harder for the opposition.

Poaching Pointers:
• Position yourself to cover the middle. (80% of balls are hit down the middle.)
• Be aggressive. Get closer to the net and poach!
• Poaches are either planned with the partner before the point begins or opportunistic, such as when the net person takes advantage of a poor/slow/high return.
• Be lob aware. If you can hit a short lob before it bounces, it's yours.
• On high returns, hit down at the opposing net person.
• Play Mind Games with the receiver. Move around. Fake poaching. Crowd the net or alley to make him/her hit a shot you want.

An aggressive attitude at the net can be very unnerving to your opponents and will create quick paced and fun/winning opportunities for you and you partner.
See Ya' on the Courts, Gary

Summer is almost here and we are ready!

Sign up your kids for one or more of our aquatics programs.
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As the Aquatics Director, I am looking forward to our pools being super busy this summer. It is very exciting to be offering Summer League Programs, group lessons, private lessons, parent and me lessons, Master swimming for those adults, summer camps, Dolphin Explorers for the special needs swimmer, aqua aerobics, and NCA swim team.

With all the programs being offered by Paso Robles Sports Club, I would like to remind our members to please educate your swimmers that while all programming is being held, we need to respect the pool areas being utilized by staying away from group lessons as best as possible. The busiest time of day for programming is 9am to 11:30am and 4pm to 6:30pm. During these times, the lane space and shallow end of the pool will be occupied by swim team and group lessons. Two lanes will be available for lap swim during these time frames.

imgReminder, that all swimmers need to be accompanied by an adult who are under the age of 13 and that there will be a lifeguard on duty Monday - Friday 12:00 p.m. - 4:00 p.m. and Saturday & Sunday 12:00 p.m. -5:00 p.m. during the summer months.


imgTabAqua Bootcamp is COMING SOON!

Fast results - Tabaqua combines bursts of high intensity exercise done at near maximum capacity separated by low intensity intervals as recovery. Look for days and times starting in June.

SCHOOL IS OUT! WHAAAAT?!

PRSC Sports Program is an activity-based day that will keep your child moving and excited! Each week includes tennis instruction, swim instruction, soccer, Fit Kids classes, yoga, obstacle courses, and a weekly adventure. All of our instructors have been background checked, and we will have certified lifeguards on deck ensuring your children are safe.

Monday through Friday, 8 – 4 pm, drop off starts as early as 8am. Children must be picked up by 4pm.
imgWeek 1 6/13 - 6/17/16
Week 2 6/20 – 6/24/16
Week 3 6/27 – 7/1/16
Week 4 7/5 – 7/8/16
Week 5 7/11 – 7/15/16
Week 6 7/18 – 7/22/16
Week 7 7/25 – 7/29/16
Week 8 8/1 – 8/5/16
Week 9 8/8 – 8/12/16
Week 10 8/15 – 8/19/16
Week 11 (if needed) 8/17 – 8/21/16

Lunch and Snacks
A healthy lunch may be ordered from our Union Café for only $7.00. Daily snacks will be included. Each weekly camper will receive a special PRSC Sports Program t-shirt.
Please sign your child in and out each day on the sheet provided at the front desk of the club.

What to Bring
Campers should bring a backpack with bathing suit, towel, water bottle and sunscreen every day. Campers are advised to wear non-marking soled tennis shoes (no sandals or flip flops). Campers are encouraged to bring a second change of clothing.

Swim Test
All campers must complete a swim test prior to entering the pool. Campers must be able to swim on length of the pool without touching the side or the bottom. If a child is unable to swim the length of the pool they will be required to wear a life vest or stay in the shallow portion of the large pool.

Cost
Members: $45/day or $180/week (10% discount for second child)
Nonmembers: $55/day or $220/week (10% discount for second child)
Lunch: $7.00 (snack is included in the cost of camp)

Space is limited, so reserve your child’s spot today!

Completion of the full registration packet is required before the start of program. A credit card must be placed on file for all non-members to participate. Please go to our website, www.pasoroblesclub.com to download, print, and complete the packet. Registration packet and payment must be turned into the front desk to reserve your spot in the program(s).

Please contact the front desk at 805-239-7397 if you have any questions.
Paso Robles Gym | Paso Robles CA Premier Tennis, Aquatics, Yoga and Fitness Facilities

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