Rec Sports Survey

The Rec Sports Department is in the

process of conducting a survey to

help us better understand our users

and their needs. Viterbo community

members should receive an email

asking them to participate in the

short survey. We encourage every-

one to please take a moment to fill

out the survey. It will help us better

understand the needs of our custom-

ers. Individuals who complete the

survey will have the opportunity to

put their names in a drawing for

some very nice prizes. The survey is

open until April 30. After it has

closed, prizes will be drawn for and

the winners will be notified.

HogWild Softball Tournament

The HogWild Softball Tournament

will be taking place on Saturday, April

16 from 11AM-6PM. All Viterbo,

Western, and UW-L students with a

valid student ID are eligible to play.

Viterbo and Western faculty are also

eligible to participate. Teams may

consist of all male, all female, or any

combination of males and females.

Teams must consist of 10 players, but

a team may start play with as few as 7

players. A maximum of 8 teams will

be allowed to participate, so register

early! There is a $20 registration fee

per team. Registration brochures are

available at the Mathy Center, the

Western Wellness Center, or can be

found online and printed. The

registration deadline is 5PM

Thursday, April 14 .

Commit to be Fit

Commit to be Fit is a 5 week fitness

challenge

starting

April 4. It is

open to all

students,

employees,

and Mathy

alumni

members.

To register

find a part-

ner, sign up

at the Mathy Center, and pay the $10

team fee. There are 3 levels of diffi-

culty to choose from, and you can

earn points by attending group fitness

classes, completing strength training

workouts, and choosing additional

activities you enjoy. There are set

points for completing each level, with

each activity being worth 25 points. FOR MORE INFORMATION

VISIT US ONLINE!

What’s New

I N S I D E TH I S

I S S U E:

Intramurals Re-

cap

2

HogWild Softball 2

Lift of the Month 3

Get More Ener-

gy!

4

Health & Well-

ness

5

Director’s Cor-

ner

6

Rec-Y of the

Month

6

April 10-16

*Rec Pass Double Punches Week

April 14

*5PM—HogWild Softball

Tournament Registration Deadline

April 16

*HogWild Softball Tournament

April 20-26

*No Intramurals

April 20-25

*Easter Break Reduced Hours

-Wednesday 7AM-4PM

-Thursday 8AM-4PM

-Monday 8AM-4PM

April 22-24

*Mathy Center Closed

May 1-5

*Intramural Championship Week

May 1-7

*Rec Pass Double Punches Week

May 9

*Deadline to hand in Rec Passes

*Rec Pass Annual Prize Drawing

May 10-14

*Finals Week Reduced Hours

-Monday 7AM-11PM

-Tuesday 7AM-7PM

-Wednesday 7AM-5PM

-Thursday 7AM-5PM

-Friday 9AM-4PM

-Saturday 8AM-4PM

May 15-22

*Facility Closed for Annual Cleaning

May 23

*Facility begins regular Summer

hours.

-Mon/Wed/Fri: 7AM-4PM

-Tuesday/Thursday: 11AM-7PM

-Saturday/Sunday: Closed

Schedule of Events

Rec Sports Review A P R I L 2 0 1 1 V O L U M E 4 , I S S U E 7

S P E C I A L

P O I N T S O F

I N T E R E S T :

New Wellness

Program begins this

month: Commit to be

Fit

HogWild Softball

Tournament is

Saturday, April 16

Get $2 off a duffle bag

in the Rec Store this

month

Spotlight on piercings

and tattoos-know the

risks!

This issue will be the

final newsletter of the

year

P A G E 2

Intramurals The Rec Sports Department

would like to sincerely thank

anyone and everyone who

participated in any of our

Intramural Leagues or Special

Events during the fall and spring

semesters.

The last season of intramurals

has just begun.

Here is a recap of this year’s

champions. Photos are not in any

particular order.

Fall Season 1

Comp Volleyball: Colonel Gunk’s

Basketball: Ma Ma Merger

Rec Volleyball: Kickin Chickens

Fall Season 2

Comp Volleyball: Volleyball

Experts

Badminton: Team Smashers

Basketball: Tha SquaD

Rec Volleyball: G.T.V.

Spring Season 1

Comp Volleyball: You’ve Been

Served

Soccer: Goonies

Basketball: Beast Squad

Rec Volleyball: Serves You Right

Spring Season 2 Champions

will be crowned the first week

of May!

We look forward to seeing

your Champion Photo in

2011-12!

Special Events

also eligible to participate.

Teams may consist of all male, all

female, or any combination of

males and females. Teams must

consist of 10 players, but a team

may start play with as few as 7

players. A maximum of 8 teams

will be allowed to participate, so

register early! There is a $20

registration fee per team. Regis-

tration brochures are available at

the Mathy Center, the Western

Wellness Center, or can be

found online and printed. The

registration deadline is 5PM

Thursday, April 14 . Tournament

champions will receive HogWild

Softball Champion T-shirts. Oth-

er prizes from our sponsors will

also be given away. The team that

is best dressed in a team theme

will win the Best Dressed Con-

test! Get a team together and

register for this fun spring event

ASAP!

*Registrations should be submit-

ted to Viterbo Rec Sports at the

Mathy Center.

Time is running out to participate

in our Special Events! During the

course of the year, the Rec Sports

Department offers many fun

events for students to take part in.

Our final event for this year is our

annual softball tournament.

HogWild Softball

The HogWild Softball Tournament

will be held on April 16 from

11AM-6PM. All Viterbo, Western,

and UW-L students with a valid

student ID are eligible to play.

Viterbo and Western faculty are

R E C S P O R T S R E V I E W

Lift of the Month—Dumbbell Rear Lunges

P A G E 3 V O L U M E 4 , I S S U E 7

This exercise will target your quadriceps,

hamstrings, gluteals, and calves. A range of 5-

12 pound dumbbells is suggested, whatever

weight you are comfortable with.

Stand holding the dumbbells, arms at your

sides, with your feet shoulder width apart.

Step back with one leg while bending your

supporting leg. Plant your forefoot far back

on floor.

Bend both knees and go as low as you can

without your front knee crossing over your

toes.

The back knee should approach the floor with

heel lifted.

Hold stance, straighten both legs then lower

into lunge..

Push off of your rear foot

into the starting position

and do the other side.

Do 6-8 repeti-

tions.

Alternate legs

for two or

more sets.

Keep your torso upright during

the lunge, flexible hip flexors are

important.

Your forward knee should point in

the same direction as your foot

throughout the lunge.

You may also vary this exercise and perform it

with a weight bar instead of dumbbells. Sup-

port the bar on your shoulders, and perform

the exercise as you

would with dumbbells,

keeping the bar even

on your shoulders.

Work your

quads and

calves with

dumbbell rear

lunges!

Try it now

because:

It's a great

boredom

buster. Al-

most every

Pilates exer-

cise requires

a lot of focus,

so you don’t have the chance to get distract-

ed.

It'll help your aching back. One recent study

found that Pilates is just as effective at reduc-

ing lower-back pain in chronic sufferers as

traditional physical-

therapy strengthening

exercises.

In Pilates quality of

movement is stressed

over quantity of

movement. This type

of mind-body exercise contributes to overall

fitness.

Come check out what Pilates has to offer!

We currently hold Pilates classes with Marsha

at noon on Tuesdays and with Patty & Barb

at 7:15 AM on Wednesdays.

Focus On….Pilates!

Did you know?

Pilates is a confidence booster. Women of all

shapes, sizes, and athletic ability love the

grace and power they feel after just one Pila-

tes session. Pilates will increase the strength,

flexibility, and control of the body. Pilates can

dramatically transform the way your body

looks, feels and performs. Pilates builds

strength without excess bulk, capable of cre-

ating a sleek, toned body with slender thighs

and a flat abdomen. It also teaches good pos-

ture and body awareness.

Group Fitness

COME CHECK OUT SOME

GROUP FITNESS CLASSES!

Pilates is a

great all-body

workout that

requires you to

stay focused!

Monday Tuesday Wednesday Thursday Friday

7:15AM Above the

Belt Pilates

Below the

Belt

Wake Up

Yoga

NOON Total

Strength Pilates

Total

Strength Yoga

Kick n’

Stretch

4PM Zumba Yoga

5PM 5:15 Cardio-

CORE 5:15 Zumba Zumba

6PM Yoga Kickbox

7PM Hip Hop Kickbox Boot Camp Express

Butts n’ Guts

P A G E 4

Get a total

body workout

in the least

amount of time

with these

helpful tips!

5 Ways to Feel More

Energized!

Get More Energy!

Boost Your Brain-Turn Off the

Tube

New studies show that watch-

ing television can be tiring.

Instead of numbing your mind

to rejuvenate it, stimulate it!

Try taking a walk along a scenic

trail, spending time in nature

helps restore people’s energy

and focus.

Stick to Your Workout

Routine

Expending energy on exercise actu-

ally creates more for you to use.

Physically active people feel more

energetic than sedentary people.

Aim for 20-40 minutes of cardio 4-

5 times per week.

Listen Up

Music makes you feel good mental-

ly and physically. It can reduce

anxiety, lower blood pressure, and

decrease stress hormones. Re-

searchers found that after people

worked out to music, their mental

performance improved compared

to those who worked out without

music.

Quit Freaking Out

Little everyday stressors, like sit-

ting in traffic, can cause a total

energy meltdown. After the

adrenaline rush that is your body’s

initial response to stress fades,

your energy level crashes and

leaves you feeling foggy. To avoid

the physical effects of anxiety, fo-

cus on taking deep, controlled

breaths until your heart rate goes

back to normal.

Tap Happy Vibes

When you’re feeling down, your

energy goes down with your spir-

its. Boost your positive energy by

writing down 5 things you’re

thankful for. Reread it when you

need a smile.

From the Trainers

multiple, large muscle

groups. These are considered

multi-joint exercises. Most of the

multi-joint exercises will also

engage your core, preventing you

from having to do countless

crunches.

3. Superset exercises that use

opposing muscle groups. This

means right after you get done

doing a push motion, do a pull,

rather than resting. This saves

you from wasting time in between

each set, which can take up the

majority of your workout session.

4. Do hard/challenging exercises

that incorporate big muscle

groups rather than doing lots of

reps of easy exercises. This way

you won’t have to do as many

reps per set. Additionally, your

body will adapt and respond much

better to a harder stimu-

lus. Quality is more important

than quantity.

5. End by jumping rope for 10

minutes. Since jumping rope is so

intense, 10 minutes is all you need

for a beneficial cardiovascular

workout.

Have you ever wondered how

you could work your entire body

without spending countless hours

in the gym? If you are like most

people, you probably have. Here

are some simple things you can

do to get a total body workout in

the least amount of time.

1. Warm-up by jumping rope for

5 minutes. This is a high enough

stimulus to benefit your cardio-

vascular system as well as get you

prepared to lift weights.

2. Do only exercises that work

Stop by the

Mathy

Center

front desk

to purchase

a Rec

Sports

Duffle Bag

Rec Store—Duffle Bag

New this year is a featured item

in the RS Review. Each month a

different item will be featured

along with a coupon for $2 off

that item. Simply print the

coupon and bring it to the

front desk to purchase your

item!

The featured item for April

is the Rec Sports Duffle

Bag. The Duffle Bag comes

in black & white and fea-

Did you know the

Rec Sports De-

partment has a

store? A variety

of items are avail-

able for sale at

the Mathy Center

Front Desk.

Items range from:

sweatshirts, t-

shirts, lanyards, tattoos, duffle

bags, sport packs, and more!

tures the Rec Sports logo. In

addition to the main compart-

ment, it features convenient side

pockets.

R E C S P O R T S R E V I E W

Rec Store Featured Item

Viterbo University Department of Recreational Sports

(608) 796-3120

Expiration Date: 4/30/11

April—Duffle Bag

Health & Wellness-Piercings and Tattoos

Piercings-Know The Risks!

Allergic Reaction-some piercing

jewelry, particularly pieces made of

nickel, can cause allergic reactions.

Oral Complications-jewelry worn

in tongue piercings can chip and

crack your teeth and damage your

gums. Tongue swelling after a new

piercing can block your throat and

airway.

Skin Infections-a skin infection,

characterized by redness, swelling,

pain, and a pus-like discharge, is

possible within a few days to

weeks after a piercing.

Other Skin Problems-body piercing

can lead to scars and keloids-raised

areas caused by an overgrowth of

skin cancer.

Bloodborne Diseases-if the equip-

ment used to do the piercing is

contaminated with infected blood,

you can contract various blood-

borne diseases, including hepatitis

B, hepatitis C, tetanus, and HIV.

Tearing or Trauma-jewelry can get

caught and torn out accidentally.

Such trauma may require stitches

or surgical repair.

Tattoos-Know The Risks!

Allergic Reactions-tattoo dyes,

especially red dye, can cause aller-

gic skin reactions, resulting in an

itchy rash at the tattoo site. This

may occur even years after you get

the tattoo.

Skin Infections-tattoos can lead to

local bacterial infections, character-

ized by redness, swelling, pain, and

a pus-like drainage.

Other Skin Problems-sometimes

bumps called granulomas form

around tattoo ink—especially red

ink. Tattooing can also lead to

raised areas caused by an over-

growth of scar tissue (keloids).

Bloodborne Diseases-if the equip-

ment used to create your tattoo is

contaminated with infected blood,

you can contract various blood-

borne diseases, including hepatitis

B, hepatitis C, tetanus, and HIV.

MRI Complications-rarely, tattoos

or permanent makeup may cause

swelling or burning in the affected

areas during magnetic resonance

imaging (MRI) exams. In some

cases—such as when a person with

permanent eyeliner has an MRI of

the eye, tattoo pigments may inter-

fere with the quality of the image.

Precautions/Questions

Who does the tattooing or pierc-

ing?

Go to a reputable tattooing &

piercing studio that employs only

properly trained employees. Keep

in mind that regulation require-

ments and licensing standards vary

from state to state. Check with

your city, county, or state health

department for more information

on local licensing and registrations.

Does the artist/piercer wear

gloves?

Make sure the tattoo artist or

piercer washes his or her hands

and wears a fresh pair of protective

gloves for each procedure.

For piercing, does the piercer use

hypoallergenic jewelry?

Look for surgical-grade steel, titani-

um, niobium, or 14-or 18-karat

gold.

Does the tattoo artist or piercer

use proper equipment?

Make sure your tattoo artist or

piercer removes a needle and tubes

from sealed packages before your

procedure begins. Any pigments,

trays and containers should be

unused as well.

Does the tattoo artist sterilize non-

disposable equipment?

Make sure the tattoo artist uses a

heat sterilization machine

(autoclave) to sterilize all non-

disposable equipment after each

customer. Instruments and supplies

that can't be sterilized with an auto-

clave should be disinfected with a

commercial disinfectant or bleach

solution after each use.

Does the piercer use proper equip-

ment?

For ear and other body

piercings, piercers typically

push a needle through a body

part and then insert a piece

of jewelry into the hole.

Make sure the piercer uses

only fresh, sterile needles.

Healing Process-

Piercings

Clean oral piercings with a solution

of 50:50 Listerine & water or a

premixed solution. Rinse after you

eat or drink anything except water

Clean skin piercings with an anti-

bacterial soap or premixed solu-

tion, like H₂Ocean

Keep the jewelry in place

Keep your hands off your piercing

unless you’re cleaning it!

Depending on your piercing, it can

take anywhere from 6 weeks-1

year to heal completely.

Healing Process-Tattoos

Remove the bandage from your

tattoo after 24 hours.

Keep the tattooed skin clean-Use

plain soap & pat (don’t rub!) the

area dry.

Use moisturizer-Apply a mild

moisturizer a few times per day.

Avoid sun exposure-Keep the tat-

tooed area out of the sun for at

least a few weeks

Choose clothing carefully-Avoid

anything that will stick!

Allow up to 2 weeks for healing.

P A G E 5

The Take Ten

Series is

provided by

Mayo Health

Clinic Guide to

Self-Care

Know the risks of

tattoos and piercings!

All piercing

& tattooing

equipment

should be

sterile or

new.

Favorite aspect of the

Mathy Center and Rec

Sports: the staff :)

Favorite aspect of Viterbo:

how the professors make the

effort to know your name...and

the desserts in the Caf

Activities: Intramural

Volleyball

Favorite Food: graham

crackers with frosting

Favorite Movies: Mean Girls,

Due Date

Occupations you wanted

to be when you were a kid:

Teacher

Name: Brittany Leising

Birth date: 3/4/1991

Years with the

Department: 1

Major: Nursing

Hometown: Viroqua, WI

Dream Job: video reviewer

for Funniest Home Videos

Finish the sentence: If I

were a millionaire, the first

thing I would do with my

money is… go on a family

vacation out of the country

Rec-Y of the Month—Brittany Leising

WE’RE ON

THE WEB

www.viterbo.edu/RECSPORTS

Spring is officially here, even though Mother Nature

does not seem to be cooperating with the calendar!

Plants are coming back to life and animals are returning

from their winter spots. It is the time of year that we

begin to feel refreshed and renewed.

It is a great time to get out and be active! Take a break

from studying and walk along the river front. Rent a bike

from the Bike VU! Program and explore the town. Visit a

local city park or trail—take a hike at Hixon Forest.

Check out Viterbo baseball and softball or participate in

the annual HogWild Softball tournament. April is here

and so is spring. It is a perfect time to get out, get

active!

Thank you for taking time to read the Rec Sports

Review!

Marci Kuhrt

Director, Recreational Sports

Director’s Corner

900 Viterbo Drive

La Crosse, WI 54601

Phone: 608-796-3121

Fax: 608-796-3122