Category: Announcements

Women’s Rugby Takes Third In Savannah’s St. Patrick’s Day Tournament

Over spring break, 24 members of the Women’s Rugby Club competed in the 36^th annual Shamrock’s Tournament in Savannah, Georgia. Over 2000 rugby players from across the world gathered in Savannah to celebrate the sport and play some good old-fashioned rugby. Mason’s Women’s Rugby Club competed as a Division 2 team in a pool of big Division 1 and Division 2 schools. Mason placed 3rd in the Women’s Yellow Division, behind Florida State University and the University of Clemson respectively, and played some of the best rugby they have ever played as a team. The ‘lady ruggers’ will continue to build on this grand accomplishment moving forward into the rest of this season and the seasons to come. “Not only did the club grow closer as a family off the field, but they also showed other schools that they can put up a fight and compete at a high level on the field,” stated Jessica Melton, a member of the team . It was a beautiful weekend in Savannah and Women’s Rugby couldn’t have asked for a much better result.

2014’s Top Fitness Trend: High-Intensity Interval Training

By: Alison Hall

For the past 8 years, the American College of Sports Medicine (ACSM) has conducted a survey of fitness trends. Results came in from around the world, and the number one fitness trend for 2014 is High-Intensity Interval Training (HIIT).¹ HIIT training consists of short high-intensity bouts of exercise followed by a short rest break. Usually the entire workout is complete in thirty minutes or less. Studies have found that HIIT training can promote fat loss, increase post-exercise metabolism, and improve VO2max.²

One popular style of HIIT is Tabata training. True Tabata training means following a protocol developed by Izumi Tabata. Dr. Tabata and his team of researchers performed his protocol on high-level athletes at the extremely high intensity of 170 percent of VO2max and compared them to a control group exercising at a steady state of 70 percent of VO2max. The study found that moderate-intensity training improved maximal aerobic power but did not impact the anaerobic energy system. High-intensity interval training, however, significantly improved both anaerobic and aerobic power because both energy systems are stimulated.³ Most of us do not and should not exercise at the high intensity used in this study. Dr. Tabata’s research has lead the fitness industry to call any type of high-intensity anaerobic exercise that is done for 20 seconds with 10 seconds of rest, repeated 8 times, Tabata training. That means pushing yourself to the point that you could not say more than a word or two, resting, and repeating for 4 minutes.

Other methods of HIIT training are not as specific with time and intensity. General HIIT workouts can be any ratio of work to rest, such as 1 minute work and 1 minute recovery, 1 minute work and 30 seconds recovery, 45 seconds of work and 1 minute of recovery, etc. The number of times an exercise is repeated can vary, as can the intensity. You can mix and match pushing yourself to the point you can barely say a few words with less intense drills. HIIT does not have to be high-impact exercise. Drills can be done using Gliding Discs, BOSUs, or bodyweight exercises such as planks or pushups.

Many survey participants expressed reservations about HIIT training; however, HIIT training can be done safely with education. Industry guidelines suggest limiting HIIT training to no more than 3 sessions per week. The more fit you are, the more your body can adapt to more intense workouts, but it still needs a chance to recover.² As long as you are cleared to exercise, some HIIT can be beneficial, but be careful you don’t overdo it. If you are unsure, hire a personal trainer to help you assess your current fitness level and make suggestions to incorporate HITT training safely and effectively.

References

Thompson WR. Worldwide Survey of Fitness Trends for 2014. ACSM’s Health and Fitness Journal. 2013:17(6);10-20.
Vogel A. Industry Experts Wonder If High-Intensity Exercise Has Gotten Out Of Hand. IDEA Fitness Journal. 2014:11(2)33-9.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine & Science in Sports & Exercise. 1996:28(10);1327-30.

Club Ice Hockey Fundraiser – This Saturday

George Mason University’s Ice Hockey Club is hosting a fundraiser this Saturday, March 15, 2014 at 3:45PM at the Prince William Ice Center on Dale Boulevard in Woodbridge. The club is asking the Mason community to help them support their teammates and friends, the Kraus family, with your donation or attendance at their annual Alumni game.

The Kraus children (8 of them ranging from ages 8 – 25) lost their mother in November after their dad passed away 3 years ago. The four older children remain in our area attending college – including the team’s freshman goaltender and his older brother who serves as the club’s Public Address announcer.

With your help in ticket purchases ($15 each) or donations (made out the “Kraus Children Fund”), the club hopes to raise between $15,000 – $20,000 for the Kraus family, helping to ensure that they can have some of the resources they need to move forward from these devastating events.

The club is on a mission to make this year’s game a success and with your help they’ll do so. Please purchase tickets and attend the GMU – Mason Ice Hockey Club Alumni Game this Saturday to support the Kraus Children’s Fund and Mason Ice Hockey Club.

Tickets can be purchased at the Prince William Ice Center (5180 Dale Blvd, Woodbridge, VA, 22193) prior to the game this Saturday. For more information or to contact the club about other forms of donations, please email them at [email protected].

Mason Makes Strong Showing at Tidewater Winter Classic

Williamsburg, Va.– Four members of the George Mason Club Cycling team traveled to Williamsburg on Saturday, February 22 to compete in the Tidewater Winter Classic Cycling Race as a part of the Atlantic Collegiate Cycling Conference (ACCC).

The race, hosted by the College of William & Mary Cycling Club, was held at York River State Park, and included both collegiate races and adult races. With a varied number of riders in categories A through D, riders had to complete a 9.44-mile course the designated number of times their category required. Michael Lagana (placed 38th) and Michael Levesque (placed 29th) competed in men’s category C, which required 3 laps for a total of 30 miles. David Fuentes (placed 3rd) and Steven Kendall (placed 13th) competed in Category A, which required 6 laps for a total of 59 miles in order to be completed.

The course was a 9.44-mile loop that consisted of two significant climbs and one steady climb. After the climbs there were several straights, and then riders finished uphill for the finish and rode back into York River State park to the staging area. The races largely went without incident, although in the first lap of the Men’s Category C, several riders were involved in a crash that caused them to be dropped from the race. Consequently–in Category C–Drexel University, Appalachian State University, and the US Naval Academy took first, second, and third place respectively. In Category A, Virginia Tech, VCU, and George Mason took first, second, and third place.

Mason Cycling is proud of the hard work put in by its riders at the Tidewater Classic this weekend, and is thankful for the support of its sponsors and George Mason University Club Sports. Mason riders look forward to an even more successful race later this season! Go Patriots!

LOVE SPORTS? REFEREES WANTED – SPRING 2014.

Intramural Sports is looking for individuals with a passion for sports and a willingness to learn for spring 2014. Officiating is a rewarding experience which helps develop many transferable skills for your future career. Working for Mason Recreation is a great way to get involved on campus. Why sit behind a desk when you can be active and create lasting friendships. If you have a general knowledge of sport rules and a willingness to learn, we will take care of the rest. Click here to apply online.

Become a Group Exercise Instructor

Download the Registration Form

Course Description

Mason Recreation’s American Council on Exercise (ACE) Group Exercise Instructor Preparation Course instructed by the Mason fitness staff prepares individuals to complete the ACE Group Fitness Instructor Certification Exam. Upon completion of the course, you will feel better equipped to educate, motivate, and empower clients in a group setting. Exam fees and study materials are reduced for those who participate in the preparation course.This course does not include the exam for certification. Participation in the course allows for a discounted rate of $199 for the ACE Exam registration fee. Registration for the exam is completed through ACE.

CLASS DATES/TIMES

Session	Dates	Time	Location
Mondays	September 8, 2014 - December 15, 2014	5pm - 8pm	AFC Room 112

COURSE PRICING/REGISTRATION

Registration Begins: TBD

Participant Status	Price	Payment Location
College Student	$145.00 *must provide proof	AFC or RAC front desk
Non-student	$210.00	AFC or RAC front desk
**Late Fee (After Sept. 1st)	$35.00	AFC or RAC front desk

REQUIRED TEXT

Following the receipt of payment, individuals registered for the course will receive information on how to receive the discounted rate for the ACE course materials.

ACE Student Bundle: $95.84

(Manual, Exercise Science text, Master the Manual Study Guide and Sample Test)

ACE Group Fitness Instructor Manual
ACE Essentials of Exercise Science for Fitness Professionals
ACE Master the Manual Study Guide

Key Topics

Human anatomy
Kinesiology
Exercise Physiology
Communication and Teaching Techniques
Class Design
Cueing
Injury Prevention

*For more information on upcoming ACE courses, please contact the Director of Fitness (703-993-3935).

Hey Look New Lockers at the AFC

The AFC is making changes! New lockers are being installed in both locker rooms and family changing room. The men’s locker room is undergoing the transformation now. The women’s locker room change out will begin the week of Nov 11. While the work is being done (6:00am-2:00pm) in the women’s locker room, the family changing room will serve as the women’s locker room. Thank you for your patience as we work to improve our facilities for a better experience for our patrons.