Univerzita Palackého vOlomouci
Fakulta tělesné kultury
NORDIC WALKING
Seminární práce
Vyučující: Mgr.Luděk Šebek Autor: Hana Cipryanová
4.ročník REK
Předmět: Zahraniční systémy
Datum: 15.12.2004
OSNOVA:
1. What is Nordic Walking?
2. Health facts.
3. Nordic Walker Poles and Accessories.
4. Basics Nordic Walking Technique.
5. Progressive Nordic Walking technique.
6. International Nordic Walking Association.
7. Organisation.
8. Member Associations.
9. Education
- Master Coaches
- Master Trainers
- Instuctors
- Aktivity Leaders
10. Nordic Fitness Sports.
Nordic Walking
Nordic Walking is fitness exercise suitable for all. A correct Nordic Walking technique and efficient training requires specific training equipment designed for the sport. Nordic Walking improves endurance fitness, strengthens the various muscles of the upper body and legs as well as improving the mobility and blood circulation of the neck and shoulder area.
Nordic Walking is one of the fastest growing recreational fitness sports in the world. Nordic Walking is fitness walking with specially designed Nordic Walker poles and offers a very efficient, aerobic and easy way to improve your physical condition irrespective of age, sex or physical condition.
Nordic Walking can be up to 46% more efficient than regular walking (Cooper Institute Research 2000) depending on the intensity of the exercise.
Health facts
In Nordic Walking:
1. Heart rate is 5-17 beats per minute higher (for example in normal walking heart rate is 130 beats/minute and in Nordic Walking 147 beats per minute i.e. increase is 13%)
2. Energy consumption increases when using poles by an average of 20% compared with ordinary walking without poles
3. Up to a 46% increase in energy consumption (Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication)
4. Releases pain and muscle tension in the neck/shoulder region
5. The lateral mobility of the neck and spine increases significantly
6. The muscles most actively involved are the forearm extensor and flexor muscles, the rear part of the shoulder muscles, the large pectoral muscles and the broad back muscles
7. Does not aggravate joints and knees
8. Reduces the load on knees and other joints
9. Consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking)
10. Poles are a safety factor on slippery surfaces
11. Nordic Walking should be practiced for relatively long periods, i.e. between half an hour and two hours at a time. The pace should be steady and the heart rate should rise to between 120 and 150 beats per minute.
Nordic Walker Poles & Accessories
Correct Nordic Walking technique and effective training are best achieved with equipment designed specifically for Nordic Walking.
In order to ensure efficient and safe exercising, Exel has concentrated on the following details:
1. Durable and light composite shafts
2. Ergonomically designed grips
3. Interchangeable grip systém
4. Specifically designed strap offering outstanding power transfer and support
5. Interchangeable and correctly angled spike tip
6. Asphalt paw for improved grip and shock absorption
Basics Nordic Walking Technique
Keep the poles close to the body. The stride begins as the heel touches the ground and ends when the toe together with the ball of the foot pushes itself off the ground. The pelvis lifts up high and the general posture is taut and forward leaning. The upper and lower torso are involved in a clearly defined counter-swinging motion during which the mid-torso muscle groups are actively worked. Opposite arms and legs swing alternately forwards and back.
The basis of Nordic Walking starts with a good walking technique. A good walking technique begins with the heel strike and ends when the toe and the ball of the foot push off the ground. Nordic Walking enhances good walking technique with a sequence of pole movements that propel the body forward and increase the walking stride.
Progressive Nordic Walking technique
INITIAL PHASE OF NORDIC WALKING CADENCE (1)
The walker's right arm is forward and slightly bent with the pole held at an angle.
The left hand is past the line of the pelvis and the left arm extends back during pole thrust.
The right leg is extended at the ankle as it pushes off the ground. The left leg is forward with the heel making contact with the ground to begin a new stride.
POLE THRUST STAGE (2)
The right arm's pole thrust and the left leg thrust take place more or less simultaneously.
The fists of the hands pass by one another slightly in front of the body and the right hand pole thrust begins as soon as it passes the line of the pelvis. At the same time the left arm swings under and forward with the fist and pole grip foremost.
The right leg is slightly bent at the knee as it moves level with the left leg. The weight is supported by the left leg and the pole of the right hand.
POLE THRUST STAGE (3)
The pole thrust is completed as the right arm extends itself fully. To effectively complete arm extension the palm of the hand opens out slightly and the final thrust is made via the pole strap.
At the same time the left fist and pole grip lift slightly upwards and forward as the arm bends at the elbow.
The left leg is extended at the ankle as it thrusts off the ground while the right leg is forward with the heel strike beginning a new stride.
FINAL STAGE OF POLE THRUST (4)
The right hand's pole thrust ends with the palm of the hand opening out and the arm almost fully extended. The left arm's pole thrust is beginning.
The left leg begins its effort and the weight transfers to the right leg. The body leans markedly forward.
Uphill-downhill technique
UPHILL
When walking uphill, the body leans more forward than usual. Because of the increased energy going uphill, the muscles in the arms, thighs and the calf muscles are used to a greater extent. Vigorous use of the poles helps to lengthen the stride on inclines.
Pole thrust on uphill sections spreads the load from the legs to the upper body. Uphill walking is excellent training for beginners as it helps learning the use of the arms.
DOWNHILL
When walking downhill the stride is shortened and the center of gravity held lower. The knees are kept slightly bent the whole time and neither foot is extended as it pushes off from the ground. The weight is shared between the pole striking the ground and the heel of the opposite foot. The greater the pressure taken by the pole the less weight is borne on the opposite leg. The feet are constantly engaged in braking and are also slightly raised towards the back. The poles do not extend in front of the body.
On downhill stretches the pole thrust is slightly less powerful than when walking on level or inclining terrain.
INTERNATIONAL NORDIC WALKING ASSOCIATION
History of Nordic Walking
Nordic Walking is one of the fastest growing recreational fitness sports in the
world and has its roots already in the early 1930 in Finland as an off season training
method of the competitive crosscountry skiers. Development of Nordic Walking
to its present form as a recreational physical activity for all started in early
1980 in Finland and in 1997 the first official Nordic Walker poles were introduced
to the public by one of the world's largest pole manufacturer, Exel plc. Estimated
population of Nordic Walkers at the end of the year 2003 was over 3 million.
International Nordic Walking Association [INWA]
INWA is the first official international association in the world promoting Nordic Walking and was founded in the mother land of Nordic Walking, Finland in 2000. INWA's main objective is to promote internationally Nordic Walking and also other related Nordic Fitness Sports offering people a way to improve their quality of life with these easy, efficient and safe forms of physical activity. As the head organisation for its member associations in different countries, INWA focuses on the development of education and certification programs for the instructors of different levels. INWA with its member associations also promotes these physical activities by using and promoting the high quality products and services of the leading industrial and institutional co-operation partners of INWA.
Organisation
Board:
INWA has a functional organisation with departments which all have clear responsibilities. Board of INWA is international and has members from different associations and industry. Board of INWA defines the strategies, responsibilities and the general working guidelines of INWA.
Advisory Board:
Advisory Board of INWA consists of professionals, who help and consult INWA in different areas of physical education and scientific issues.
Education Committee:
Education Committee is run by the selected international Master Coaches and Master Trainers of INWA. This committee prepares all the educational material of INWA and prepares also the qualification guidelines for the different levels of Nordic Walking instructors. Master Coaches who work under Education Committee take care of the education of Master Trainers in different countries.
Research Committee:
Research Committee collects all the scientific evidence of Nordic Walking and different disciplines of Nordic Fitness Sports. This research material is then available for INWA’s member organisation in different countries to be used for the promotion of Nordic Walking and Nordic Fitness Sports.
Marketing and Financing Department:
Marketing and Financing Department is responsible for the marketing and promotion of INWA’s activities internationally. This department also prepares the co-operation agreements with the industry and other associations. Finances of INWA are also in the hands of this department as funds are needed for the general activities and administration costs of INWA.
Member Associations
International Nordic Walking Association has member associations and organisations in numerous countries and the number of members is increasing rapidly. Member associations' main task is to develop the Nordic Walking Instructor networks in their countries and with this also increase the general physical activities among the active and sedentary people of different ages. Each member association arranges educations of instructors, Nordic Walking classes for individuals and Nordic Walking events.
Education
The International Education Committee
The International Nordic Walking Association (INWA) has established an education committee which is responsible for the total development and guarantee of quality of the international and national-level education programs for Master Coaches, Master Trainers, Instructors and Activity Leaders.
This International Education Committee is composed of Master Coaches from different countries. These Master Coaches all have a wealth of experience as Master Trainer, have their backgrounds in education, sports, sports medicine and health related fitness. The International Education Committee has course manuals for Nordic Walking Master Trainers, Instructors and Activity Leaders. These English manuals can be translated into national languages by the national-level Nordic Walking Associations. The International Education Committee also develops other educational materials e.g. PowerPoint presentations, brochures, certificates, licenses etc. Furthermore, the International Education Committee advises the INWA board concerning decisions about educational matters.
INWA Education on National level
In each INWA member country, a National Nordic Walking Association is appointed. This organisation selects in co-operation with the INWA Master Trainers those, who will be educated by the Master Coaches.
1. Master Coaches
The Master Coaches are responsible for the education of the national-level Master Trainers. All Master Coaches have been Master Trainers for a longer period and have co-operated in their native country with other Master Trainers while building up the educational program for Instructors and Activity Leaders.
2. Master Trainers
A Master Trainer is a fitness professional who is responsible for high quality education of Nordic Walking to Instructors and Activity Leaders.
COURSE DESCRIPTION
The education of a Master Trainer is based on the wealth of knowledge of how to execute Nordic Walking. The emphasis is on both theoretical and practical aspects as well as teaching skills for Nordic Walking, covering all additional segments which they have acquired through continued education.
PREREQUISITES
1 Participate in the Nordic Walking Instructor’s course and become licensed.
2 Apply for a position of Master Trainer to one’s national-level Nordic Walking Association (NNWA). This application requires the following steps:
A Send an application letter with CV and a video showing teaching skills and Nordic Walking techniques to one’s NNWA.
B Be prepared to be interviewed by one’s NNWA.
C After the interview, a self test based on knowledge of the instructor’s course is taken. If there are too many mistakes, the course cannot be followed. If the test is successful the course of Master Trainer can be followed after approval of the International Education Committee. All relative information will be sent to INWA and after negotiations between INWA and the International Education Committee, it will be decided if the applicant can be accepted. The course will start with another, profound questionnaire referring to deeper knowledge of Nordic Walking. Special information about the subjects and study material will be sent to the applicant before start of the Master Trainer course.
D The Master Trainer signs an agreement with NNWA (please read the note below) in which is stated that he/she will be acting only on behalf of the NNWA. NNWA will in turn provide the Master Trainer with all education material (readers, presentation materials etc.).
NOTE: In case of a new member country of INWA, the education will be given by a Master
Coach that is assigned by INWA. Where it is mentioned NNWA, it should be replaced
with INWA.
NECESSARY SKILLS AFTER COURSE
+ Weekly practical experience with Nordic Walking
+ Have good knowledge of all facts and subjects mentioned in the Nordic Walking Instructor’s course
+ Sports/Medical education is required
+ Have additional knowledge of the topics in the appendix of the Instructor’s manual
+ Be able to conduct appropriate courses to instructors, theory as well as practise
+ Be able to speak English
+ Good social behaviour
+ Have great spirit and enthusiasm towards Nordic Walking
+ Being able to improvise
3. Instructors
An Instructor is a fitness professional responsible for teaching people the Nordic Walking technique in a well-balanced way. An instructor is also responsible for informing people about the benefits of the sport/fitness exercise as well as the products related to Nordic Walking.