|
| |
First National Preventive Health Research
Programme
YELP Holistic First Business Plan
YELP Holistic First Business Plan Defined Terms
SWOT Analysis
Executive
Summary
Deliverables And Costs
Snapshot Page
To 10 Benchmark Techniques
Defined Terms for Five YELP Business Plans
Second National Preventive Health Research Programme
First BTAAP
Business Plan
Bohemian Teenagers Show Choir Programme
Defined Terms BTSCP
Second BTAAP Business Plan
Bohemian Teenagers Symphony Orchestras
Programme
Defined Terms - Bohemian
Teenager Symphony Orchestra Programme
Third BTAAP Business Plan
Bohemian Teenager Ballet
& Modern Dance
Programme
Defined Terms BTB&MDCP
9
Rigorous Recreational Exercise Activities
or RREAs
1.
Bushwalking/Hiking means:
(i) the
two Australian words for orienteering
or tramping.
(ii)
through undeveloped land or wilderness,
on tracks, or cross-country through the bush.
(iii)
Australia has many large national parks which
preserve scenic and rugged areas in their
natural states.
(iv)
Australia's largest city, Sydney, is surrounded
by huge areas of national park. Popular
bushwalking locations within a few hours drive
of Sydney include the Blue Mountains, Royal,
Kanangra-Boyd, Wollemi, Budawangs and Morton
national parks. Of these only the Blue Mountains
and the Royal National Park are easily
accessible by public transport.
(v) Not
less than 5km which may involve a scheduled 30 min
cafe break at completion.
(vi)
A day-trip of more than three hours, or may last for several days.
For overnight trips, a sleeping bag,
light-weight tent (or fly), and cooking pots
and/or fuel stove are also carried (checklist).
(vii) Sometimes
bushwalks are combined with other activities
like canyoning or li-loing (floating along a
river).
(vii) A compass
and 1:25000 maps used for navigation.
(viii) Back pack
containing water, food, a raincoat, small torch
and a first-aid kit usually carried.
(ix) A hat,
T-shirt, shorts, and light-weight hiking boots
or sneakers are standard clothing.
(x)
Good light-weight camping gear is not cheap. A
backpack will cost around $300, a down sleeping
bag between $100-$300, a Thermarest over $100, a
stove $100-$200, a light hiking tent about $300,
a good raincoat over $200. The total kit could
easily cost over $1000! You can
gradually acquire all the gear as you do more
trips, and once you've bought them, provide you
dry them after rain or a dew. Most items will
last you for many years.
Specific attraction of
Bushwalking/Hiking include:
Bushwalking/Hiking requires
endurance and navigational skills when venturing
into isolated, remote areas. It offers
both psychological and physiological
benefits from strengthening legs and core muscle groups in the great outdoors. More info at
Anthony Dunk's
Bushwalking page
Wild Women on Top
www.walkingcoastalsydney.com.au
www.huntershill.com.au
2.
Lap
Swimming
(beyond 400 metres)
requires skill and technique which often takes
years of practice to develop to maximise
efficiency. A
lap is two lengths of a swimming pool in the
same way that a lap of the oval is to jog
around its circumference and return to the start
point. Most regular lap swimmers will swim
16 laps which is a mile, or 10 laps which is a
kilometre. However, strong lap swimmers
may swim 3km, 4km or 5km in a session. The usual stroke is
freestyle, however mixing a session up with
other strokes such as breaststroke, backstroke
and kickboard will mitigate a rotator cuff
injury where a group of tendons can become
torn, leading to
pain and restricted movement of the arm or
RSI in the neck by constantly breathing on one
side only.
Lap Swimming
provides a robust cardio vascular workout, with psychological and physiological
benefits from strengthening core muscle groups amidst a disciplined environment, which strengthens
the upper body and core muscles.
3.
Mountain Biking
involves riding a
bicycle designed for off-road, trail cycling. An
individual sport requiring endurance, bike handling skills and
self-reliance. Aspects of mountain biking are
more similar to
trail running than regular
bicycling. Roughly broken down into five
categories:
cross country,
downhill, freeride, dirt jump and trials/street riding.
Characteristics of a mountain bike are: knobby tires, large
round
frame tubing, and suspension or shock absorbers.
Mountain Biking can be done anywhere from a back yard to a
gravel road, but the majority of mountain bikers prefer to ride
trails they call
singletrack - narrow trails that wind through
forests or fields. Unlike road cycling which originated in
Southern Europe, mountain biking has developed
primarily through innovation and participation
from the USA
Mountain Biking
over rough terrain, down and up hills of varying surfaces from rock hard to
powdered silt, requires a high range of skill. It
provides a robust cardio vascular workout, with psychological and physiological
benefits from strengthening core muscle groups and honing
Cognitive
Development.
4.
Ocean Swimming
usually between 1km and
2.5km, which traditionally have been organised
by Australian Surf Life Saving Clubs.
Over 100 annual swims across Australia
which attract up to 10,000 swimmers, including
such longstanding events as the
Palm Beach to
Whale Beach Big Swim,
Cole Classic,
Shark Island Cronulla. Almost anyone
who can swim 20 x 50m lengths of their local
council pool can take-up ocean swimming.
Learning to swim in a big swell is not as
difficult as it might seem, as when the water
rises swimmers rise with it, when the water
drops, swimmers naturally drop as well.
Probably the biggest difficulty is that there is
no black line on the ocean seabed, particularly
relevant in the annual
Rottnest Island Channel
Swim, the icon of marathon ocean swimming. It
starts on a stunning white sanded Cottesloe ocean beach, which is steeped in the beach culture
of Perth and infamous for Great White shark
attacks. The swimmers head west out to sea and
somewhere between 19.4 and 23 kilometres later,
depending on how straight they swim, stumble
onto the sands of Rottnest Island invariably
displaying well-earned self-confidence.
Ideally suited to women
because of their better flotation and it is not
a body contact sport. Invariably, swimmers
socialise and mingle around the surf clubs after
such swims and strike up friendships with
swimmers who train at the same local pool or
beach. whilst the sport is known as Ocean
swimming, such events can be in harbours, lakes
rivers etc eg 11km Harbour Bridge to Manly
Wharf in March annually where swimmers may
enter in a relay team of say 4 or 5 with a
support boat thereby swimming approx. 2km each
or as an individual swimmer.
Because ocean swells in annual surf club events
can vary between glassy flat to a choppy 3m wave, Ocean Swimmers
are invariably highly self-confident.
Ocean Swimming provides a robust cardio vascular workout, with psychological and physiological
benefits from strengthening core muscle groups amidst a disciplined environment, which strengthens
the upper body and core muscles.
Hundreds of annual swims conducted by surf clubs
are listed at
www.oceanswims.com.au .
5.
Recreational Road Cycling
involves
regular, recreational,
Challenging
cycling on traditional road
bicycles on paved roads or occasionally on cycle
paths which involves at least 3 hours
rigorous cycling generally around
the perimeter of cities early in the morning at
weekends, which requires a high level of
aerobic fitness.
Many
Recreational Road Cyclists may ride up to 200km in a day because they enjoy regular
rigorous exercise in the great outdoors and pitting themselves
against their cycle buddies, particularly up steep hills in informal time trials.
Recreational Road Cycling
provides a robust cardio vascular workout, with psychological and physiological
benefits from strengthening core muscle groups amidst a disciplined group
environment, which strengthens core muscles.
6.
Road And Track Cycle
Racing
involves both
team and individual races which may be held over a number of stages or on a
single day. Other events include time trials (both team and individual) and
criteriums (a race of varying number of laps around a circuit of roads).
Races vary in distance from a few kilometres for some criteriums, to individual
stages of 250km or longer.
The most famous road race is the Tour de France
which lasts for 22 days over 20 stages covering over 3,000km, averaging 160km
per day.
Road cycling primarily requires strength and
endurance, although anaerobic capacity may be called upon in breakaways, hill
climbing and all-out sprints to the line. Road cyclists do most of
their training on the road, with elite enthusiasts cycling up to a 1,000km in a
week. Wind-trainer sessions and weights may also be included.
Even at the
recreational level, cyclists often undertake a serious commitment to training. Distances of 300km per week are common for a committed recreational
cycle racer.
Different physical characteristics make racers more suited to different aspects
of cycling (e.g. sprinting, time-trialing, climbing). However, in general,
cycle racers are muscular and lean. Low body fat levels help keep the
power-to-weight ratio high, particularly important for hill climbing.
Road And Track Cycle
Racing
provides a robust cardio vascular workout, with psychological and physiological
benefits from strengthening core muscle groups amidst a disciplined competitive
environment, which strengthens core muscles.
7.
Kayaking & Canoeing
involves moving over water on rivers, lakes and the
ocean. Kayaking is differentiated from canoeing as a
kayak has a closed cockpit and a
canoe has an open cockpit. A kayak uses a two bladed
paddle. Another major difference is in the way the
paddler sits in the boat. Kayakers sit in a seat on the bottom
of the boat with their legs extended out in front.
Canoeists will either sit on an elevated bench seat or kneel
directly on the bottom of the boat.
Depending on the intensity applied, Kayaking & Canoeing can provide a robust cardio vascular workout, with psychological and physiological
benefits from exercising in often serene and idyllic waterways which strengthens
the upper body.
| |
|