Catalog / Individual Sports & Recreation Cheatsheet
Individual Sports & Recreation Cheatsheet
A handy reference guide to various individual sports and recreational activities, including basic techniques, equipment, and benefits.
Running & Walking
Basic Techniques
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Posture |
Maintain an upright posture with a slight lean forward from the ankles. |
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Foot Strike |
Aim for a midfoot strike to reduce impact. Avoid heel striking. |
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Arm Movement |
Keep arms bent at 90 degrees and swing them forward and back, not across the body. |
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Cadence |
Strive for a cadence of 170-180 steps per minute. |
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Breathing |
Breathe deeply and rhythmically, coordinating with your steps. |
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Warm-up/Cool-down |
Always warm up before and cool down after each session with dynamic stretches. |
Essential Gear
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Running Shoes |
Properly fitted running shoes are crucial to prevent injuries. |
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Moisture-Wicking Apparel |
Helps keep you dry and comfortable. |
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Hydration Pack/Bottle |
Stay hydrated, especially during longer runs/walks. |
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Reflective Gear |
For safety when running/walking in low light conditions. |
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Activity Tracker |
Optional, but helpful for monitoring progress and stats. |
Benefits
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Swimming
Stroke Techniques (Freestyle)
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Body Position |
Maintain a streamlined, horizontal position in the water. |
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Arm Stroke |
Reach forward, pull through the water with a high elbow, and recover over the water. |
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Leg Kick |
Flutter kick from the hips, keeping legs relatively straight with a slight bend in the knees. |
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Breathing |
Rotate your head to the side to breathe every few strokes. |
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Rotation |
Rotate your body slightly with each stroke to engage core muscles. |
Essential Gear
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Swimsuit |
Comfortable and hydrodynamic swimwear. |
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Goggles |
To protect your eyes and improve visibility. |
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Swim Cap |
Reduces drag and protects hair from chlorine. |
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Towel |
For drying off after swimming. |
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Kickboard/Pull Buoy |
Optional, for focused training on specific techniques. |
Benefits
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Cycling
Basic Techniques
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Proper Fit |
Ensure your bike is properly fitted to your body to prevent injuries. |
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Pedaling Technique |
Use a smooth, circular pedaling motion, engaging all leg muscles. |
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Gear Shifting |
Shift gears to maintain a consistent cadence, especially on hills. |
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Braking |
Use both brakes evenly and anticipate stops. |
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Posture |
Maintain a relaxed posture with a slight bend in your elbows. |
Essential Gear
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Bicycle |
Choose a bike suitable for your riding style and terrain. |
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Helmet |
Essential for safety. Always wear a helmet. |
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Cycling Shorts |
Padded shorts for comfort on longer rides. |
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Cycling Shoes |
Optional, but provide better power transfer. |
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Water Bottle/Cage |
Stay hydrated during your ride. |
Benefits
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Yoga and Pilates
Yoga Basics
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Breathing (Pranayama) |
Focus on deep, controlled breathing to calm the mind and body. |
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Poses (Asanas) |
Practice various poses to improve flexibility, strength, and balance. |
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Mindfulness |
Be present and aware of your body and breath during practice. |
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Alignment |
Pay attention to proper alignment to prevent injuries. |
Pilates Basics
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Core Engagement |
Engage your deep core muscles throughout each exercise. |
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Precision |
Focus on precise movements to maximize effectiveness. |
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Control |
Maintain control throughout each exercise, avoiding momentum. |
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Breathing |
Coordinate your breath with each movement. |
Essential Gear
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Yoga Mat |
Provides cushioning and grip. |
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Pilates Mat |
A thicker mat is usually preferred for Pilates. |
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Blocks/Straps |
Optional, for support and assistance with poses. |
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Comfortable Clothing |
Wear clothing that allows for a full range of motion. |
Benefits
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