About Scuba Diving Signals

All the signals were created for better understanding between divers, because going every time to the surface to communicate is dangerous and some time there is no time for writing everything on a slate. The signals were also introduced by military divers in the early years of scuba diving.

Beside the hand signals used underwater, divers at the surface use other diving signals or devices to communicate.

The famous diver down flag (red with a white line across): indicates that there is a diver below. No other boats are allowed and there is a second, larger zone in which boat’s speed is limited. The flag can be placed on a boat or on a buoy. And in some countries it must go down when all divers are out of the water. Today this flag represents scuba diving worldwide.

  • The Alfa Flag (white and blue): in international shipping communications every letter of the alphabet is represented by a colored flag. This flag represents the letter “A” Alfa. By itself means “Diver Down; Keep Clear at slow speed”. The flag must be flown from any vessel that has diving operations going on which restricts ship’s maneuvers.
  • Surface marker buoys (SMB): Good for signaling boat drivers of your location while performing the safety stop or ascending. SMB makes boat drivers see you from far at the surface. The Yellow SMB it is used more commonly in tech-diving and means emergency underwater/ need assistance (for those divers that have to spend hours on decompression stops).

Types of Running Events

Sprints are races where the participants are expected to run as fast as they can for the entire distance of the race. They are the shortest races, due to endurance concerns. The most common sprint distances are 60m, 100m, 200m, and 400m. However, it is not unheard of to have 150m, 300m, 500m, and 600m races. Most of these races last mere seconds – the racers are trained to run as quickly as possible, and most finish in approx. 10 seconds, regardless of the length of the sprint. The athletes who compete in sprints often do other types of running as well. And many athletes who compete in other events use sprinting as a way to test their speed and endurance.

Middle distance races are longer than sprints; the most common tracks are 800m, 1500m, or 3000m. However, they can range anywhere up to 5000m. These races last longer than sprints, due to the increased distances, and often run for up to 10 minutes or more.

Long distance races are far longer than sprints or middle distance races and require an incredible amount of endurance. The races run between 5,000m and 10,000m, and run around 20 minutes and 40 minutes, respectively. The runners in these races must be in superior aerobic condition, and capable of enduring difficult tests of their stamina and endurance.

Marathon running is a specific long-distance running event of just over 42km. The earliest marathons were shorter than today’s specifications, as set by Olympic committees. To run an Olympic style marathon, a runner must know many different aspects of running, such as pacing themselves – the race runs for hours – advanced endurance techniques, and even sprinting techniques, which are most likely to be utilized in the last leg of the marathon in an attempt to win. That said, many people who run marathons aren’t even worried about winning, so much as actually finishing, and their own time – beating their personal bests. This sort of race requires extensive training, with up to 40 miles per week run by the trainee to prepare for the event. Most people train for six months, but some go as far as a year out to get in shape for a marathon. The training, as well as the event, is very stressful on the body, and an amateur should not take this sort of event or training lightly. It is also advisable to talk with a trainer or read extensively on the subject before taking on the task.

Ultrarunning takes marathon running to the next level, with races usually spanning a distance of 50 or 100 miles. There are two types of races in this class: events with a distance set; the winner is decided by who gets to the finish line first, and races with a time limit set; the winner is the one who ran the furthest within the set time limit. Beyond this, there are even more severe forms of ultrarunning events. 24-hour races, double marathons, and races that go as high as 1,000 miles, and run for multiple days. To add to the challenges provided by the extreme distances in this sort of race, a lot of ultrarunning trail races will have runners on different terrains, elevations, and in the case of multiple day races, even the weather can change over the course of the race. To train for this sort of event, one would really need to be a seasoned athlete, as it is not for the faint of heart. Nonetheless, there are multiple ultrarunning events held all around the world every year.

Hook Bowling Ball With Greater Precision

The reason why the player need to learn hook ball is the fact that is that rolling the ball down the middle lane has a higher likelihood of splitting the pins in half, knocking down some thus leaving a gap at the center of the lane. This makes it impossible for the player to knock down the rest of the pins during the second trial unless the player is a professional with advanced skills. This is a scenario that many players try to avoid as much as they can. Luck might beckon when you getting a chance for a spare on your second turn albeit a win is not guaranteed especially if your opponents are getting strikes. A bowler who wants to learn hook bowling should get acquainted with the four-step approach where the bowler stands four steps away from the foul line. The bowler should, if possible, find a ball that has finger tips because it will be of great help when it comes to spinning.

Its advantage is that it will allow the player to use a slight spin while taking a shot and give you the ability to get a good angle to aim at the target. With a good spin, the ball will travel in a straight path up to the break point, where the ball starts to turns towards the target. The ball should at this point arc out in a gradual manner and start moving directly towards the pins you want to strike.

The axis rotation combined with axis tilt habits are very important if the player wants to throw a good perfect hook ball. The player can get this idea by concentrating on the position of the hand during a release although the best thing for the player to do is to watch someone do the first few shots.

Once the player knows the his or her axis tilt and rotation styles, it will be possible to correct the game and also get to know the perfect spin on the ball. A player will find that there are those kinds of bowling balls that are more effective while throwing the hook ball. The player should get the right ball for the game and then embark on much practice to perfect the spins. Hook bowling can be intimidating at first but with much patience and practice the player will be enjoying every move.

Rock Climbing Helmet

Your safety is paramount when out climbing and a helmet will help to protect your head should you suffer a fall. Climbing is a risky activity; loose rocks could fall from above so make sure you are protected.

The outer shell of a helmet is usually made from a thermo-plastic or ABS type material which is durable, strong and yet lightweight. The inner layer is made of foam or has an interior webbing system to offer shock absorption. Most helmets offer excellent ventilation through numerous slats to keep you cool. Some feature clips to enable you to attach a headlamp for night time climbing, or those early Alpine starts.

The difference in inner design indicates how the helmet absorbs an impact. Ones that are supported by a foam band are generally lightweight but less durable, such as the Petzl Elios, and the foam will take the blow. A helmet supported by an interior webbing system has a strong shell and is often heavier; the shell will absorb the blow.

Helmets are available in different sizes, but those used by Outdoor Centres tend to come in an adjustable single size. Many offer various methods allowing you to adjust the size easily to give you a perfect fit. Women specific helmets are smaller and offer a precise fit. Some are also hood friendly for when climbing in colder conditions.

When choosing a climbing helmet it is important to consider the weight as this can make a big difference to you, especially on longer climbs. Lighter helmets are usually more expensive owing to the more sophisticated materials and methods of construction used. Be sure to pick a helmet that is comfortable and durable. Choose wisely as picking one that doesn’t suit you will distract you from what you are there to enjoy.

Helmets should meet international standards so make sure that the one you intend to buy conforms to one of the following: UIAA (Union Internationale des Associations d’Alpinisme) or CE (European Committee for Standardization).

When purchasing a helmet, it should fit snugly. Once the chinstrap is fastened there should be very little movement. Try various brands and types to ensure you find the perfect helmet for you – after all it could save your life!

Step To Clean A Bowling Ball

Steps to learn how to clean a bowling ball are as follows and should be completed on a schedule so it is maintained in a correct manner:

First, you will need to wash the ball. It is important when learning how to clean a bowling ball; you make sure that the holes of the ball are tapes up so no water gets in them. In learning, you need to make the cleaning water as warm as possible but not so hot that you can not put your hands in it. Next, add some detergent that cuts grease. A lint free cloth should be used when learning how to clean a bowling ball. Make sure to clean the track area when learning how to clean a bowling ball so they do not affect your game.

Next we will discuss how to clean a bowling ball after the initial washing is complete. You need to throw away the wash water and refill the container with cold water. Rinse out your cloth and clean the ball with the fresh water. You have now learned this and just need to let it air dry. Make sure you take the tape off the holes. This is essential in how to clean a bowling ball properly. When learning it might be a good idea to talk to someone who works at the local bowling lanes in the shop. Buy yourself a ball stand to help with the drying process. Learning how to clean a bowling ball means that you dry the ball correctly to prevent it from becoming damaged.

Once you learn how to clean a bowling ball, it should be cleaned when you have completed a set of ten to twelve games. If you go not clean the ball on this schedule, the oil may go so far into the ball that it can not be taken off the ball. In knowing how to clean a bowling ball you will learn that as your ball gets older, it will not be able to work as well as before. However, it is perfectly normal for this to happen. When you learn and the schedule that is best for it to stay clean, you will be adding on months to the life of your ball and making your game much better. Learning how to clean a bowling ball will prevent it from becoming too oily and causing a bad pattern when you throw.

Head Tennis Coaches

Develop The Vision.

It all starts with you getting a clear vision of what type of tennis program, that you want to build.

Picture in your mind, how you want your program to look in 3 years and then in 6 years, down the road.

Your vision plan for your program, should be written out and then posted up in your office.

Set Team Goals.

At the start of every season, set team goals together with your team.

Ask them to take part in the planning and come up with some ideas for your goals for that season.

Never lower your goals either.

Instead push them to dig deeper and reach those goals.

Many coaches set goals, then during the season, they lower them for the players and this is the wrong move to take by coaches.

You job is to push them into their greatness and the only way to do that is to, help them develop grit in themselves!

Coach With Passion.

The more passionate you are about the game, the better results your team will get from your coaching.

My best tennis coaches were all passionate about the game.

There is real authentic power in coaching with passion.

It’s so contagious, that many of them will over achieve in their careers with you.

I would make that my main coaching theme for every team.

Bring passion to practice and bring even more passion to your team matches.

The main goal is to have fun with your team!

Rudiments of Climbing

There are people who only want to experience mountain climbing, just for the sake of experiencing it. But for people who are professional and who seek excitement and thrill want something that will give them the feeling that they want. These people prefer climbing mountains that are high, such as Andes, Himalayas, Mount McKinley and the French Alps. Commonly people who are climbing these categorys of mountains, experience frost bites, avalanche, cold winds that is bone chilling and hypothermia.

If this is your first time to go on a mountain climbing, then knowing the things that you need to brainwash is important, for you to be ready once you start climbing. This will also help you to be safe and to survive the mountains that you are planning to climb. Another important thing that you have to do is to know the current condition of the weather before you start climbing the mountain. There are places that are very snowy and cold, which means that you have to expect travels that are glacier. Put in mind that you have got to not only enjoy while climbing the mountain, but you should also make sure that you will succeed in climbing sound and safe.

As you all know, this type of sport is very risky especially if you are just a beginner. In case you don’t know, the mountain is full of surprises. You might get excited at first, but when you start climbing, you will surely come across some dangerous things and experiences. You may come across an animal that is wild, or you might get lost into the wild. So it is always better to research about the place that you are going for you to get familiar with it.

This exciting sport is worth a try. But always remember to stay safe, and let your friends and your family know your whereabouts, for them to know where to look for you in case of any problem.

Rock Climbing Clothing

Remember that rock climbing is an activity that will expose you to a lot of harsh weather conditions, as well as other natural factors that pose a hazard to your well being. The clothing that you put on during this activity must therefore be what will give you comfort and set you free from the hassles of discomfort. The clothing must be able to protect you from the sun, the wind and also the breeze that maybe. It also must not tamper with your movement along the rocks.

You will find that there are lots of types of rock climbing clothing that are available in the supply stores. In summer, it is not uncommon to see people doing this activity in shorts and t-shirts. In autumn, one will definitely need a pullover. In winter, the clothes you put on should not be a let down to you. Never allow yourself to be exposed to harsh weather conditionality.

You also need to see to it that your garment will protect your hands, knees and legs for scratches and bruises that may arise out of a fall. staying warm is a must and for this, you can invest in a waterproof breathable jacket. Most of your garment should also have base layers, meaning that they must have a foundation. In simpler terms, always have an extra piece of clothing with you because anything is bound to happen.

Avoiding Running Injuries

  • Mileage. Drastic increases in your weekly mileage will increase your chances for injury. This includes jumping back to your old training routine after an extended break. The rule of thumb for this is to keep your mileage increases below 10% per month. So if you’re running 10 miles one week then following week should be 11 miles and no more.
  • Resting. Once every 3 weeks your body could benefit from a reduction in running mileage. Rather than adding 10% to your distance remove 30%. This will give your joints and muscles time to recover.
  • Warm up. Take about 1 mile to warm up before you actually start running at your running pace. The time spent warming up reduces the stress on your cardio-vascular system because it takes time for your body to adjust the flow of blood to the vital muscles needed for running.
  • Hills and speed work. Running up hills builds strength necessary for speed work but with less stress on the body. Before you start sprinting around the track you should build up strength by doing hill work once per week for 3 or 4 weeks.
  • Running Fast. Running fast uses some different muscles than a jog, and increases the stresses on your joints. To improve your speed you should do speed work no more than once per week with a good warm up and cool down.
  • Stretching. Stretching your muscles just after you finish your run will reduce the strain on your muscles. After an intense run you should do light stretching, while after an easy run it is better to do more stretching.
  • Stride. Rather than increase the stride distance to run faster focus on moving your feet quicker. Lengthening your stride increases the impact to your joints and muscles. You’ll see the same speed increase with less impact by maintaining your stride while improving your foot turnover rate.

Going the Distance With Dedication

Because a marathon lasts all of 26 miles and 285 yards, a runner’s body and mind must be in a complete state of preparedness before even attempting to run in one (let alone win one). They key for marathon runners is definitely endurance. Because of the great length of the course that they have to go to, runners have to learn to pace and keep themselves fit to run for 42 kilometers with a little bit of extra left. Overexertion can usually lead to severe complications, and unfortunately many athletes have fallen to situations that involve fatigue.

When I first started running in marathons, I made it a point not to run the complete 42 kilometers because doing that would have pushed my body beyond its limits. So I started to run in stages. For the first few weeks, I would just run 20 kilometers, in order to build up my strength and my endurance. When my body finally got a little used to the strain and could handle it without any problems, I would steadily increase the number of miles I would run until I reached about 45 kilometers. It wasn’t any cakewalk though. It took about seven months before I could get my body to ideal marathon shape.

Training for marathons has never been easy but with the right dedication, habits, determination and nutrition, you’re bound to make an impression on the running world at your next stint.