Term
| What are the three Control Skills and why are they essential? |
|
Definition
Rotational control
Edge control
Pressure control
All are essential to maintain balance |
|
|
Term
| What is Rotational Control? |
|
Definition
| Turning the ski about the vertical axis of the body. Skiers use this to affect the direction their skis point. |
|
|
Term
|
Definition
| Tipping the skis relative to the length or longitudinal axis of the skis. Skiers use this action to increase or decrease the ski-to-snow angle. |
|
|
Term
| What is Pressure Control? |
|
Definition
Managing forces acting on the skis.
1-Manage distribution of pressure along the length of the skis (fore and aft)
2-Transfer pressure from one ski to another (lateral)
3-Adjust the overall magnitude of forces acting on the ski (vertical) |
|
|
Term
| What are the three things that affect why a skier chooses one specific movement over another or prefers a different skill blend or desired outcome? |
|
Definition
Mechanics - "what" gets moved. The actions of the skis and the basic body movements that are present.
Technique - "how" it gets moved. The way skiers move, or the methods they use to apply the mechanics of skiing.
Tactics - "why" it gets moved. The strategic choices skiers make in order to achieve a goal. These are based upon intent, knowledge and level of performance within the context or technique to accomodate factors such as snow conditions or terrain. |
|
|
Term
| What are the Four Rotational Movements? |
|
Definition
1-Leg rotation
2-Counter rotation
3-Anticipation (rotation)
4-Upper body rotation |
|
|
Term
| How is the body divided into three parts for alpine skiing? |
|
Definition
Upper body - from pelvis and above
Lower body - top of the femurs down
Hip joint - connection between upper and lower body |
|
|
Term
|
Definition
| Movement of the lower body to affect the direction of the skis, controlled with abduction and adduction of the leg. |
|
|
Term
|
Definition
Duration of the movement
Intensity of the movement
Rate of the movement
Timing of the movement |
|
|
Term
| What are the three characteristics of Leg Rotation? |
|
Definition
It is:
1-The most versatile and effective source of rotational input.
2-Constant source of rotational input throughout the turn.
3-Combined with other forms of rotation to control shape of turn. |
|
|
Term
| What is Counter-Rotation and when is it effective in a turn? |
|
Definition
The upper body turns in one direction as the lower body turns in the opposite direction.
It is only effective at the start or finish of a turn. |
|
|
Term
| What are the characteristics of Counter Rotation? |
|
Definition
1-It is instant but short-lived source of rotational input and most effective in short turns.
2-Useful when skis are very light either on or off the snow (bumps) |
|
|
Term
| What is Anticipation (Rotation)? |
|
Definition
Position or anticipatory movement in preparation for turning in which the upper body actively turns to face downhill rather than across the hill in the direction the skis are pointing.
Or the skis can continue to actively turn across the hill as the upper body remains facing down the hill with the skier in an anticipated position. |
|
|
Term
| What are the characterics of Anticipation? |
|
Definition
1-Stretching and engaging muscles creating a strong reaction when the skier releases edges.
2-A preparatory move that transfers strong rotational input to the skis when the edges are released
3-Commonly used in short radius turns with a blocking pole plant to help stabilize the upper body. |
|
|
Term
| What is Upper-Body Rotation? |
|
Definition
An inefficient movement in which the upper body turns first, followed by the legs turning in the same direction.
Typical in inexperienced skiers.
Can be used by experienced skiers for tactical purposes like heavy or wind-affected snow. |
|
|
Term
| What are the characteristics of Upper-Body Rotation? |
|
Definition
Generally not a preferred method for turning the skis
1-Used most often in a turn initiation
2-Most effective as a tactical source of rotational input |
|
|
Term
| What are the three outcomes of rotating the skis? |
|
Definition
1-Turning - using muscles to rotate skis relative to snow
2-Steering - guiding - rotation and edged ski
3-Pivoting - rotating the ski on an axis perpendicular to the surface of the snow |
|
|
Term
|
Definition
| Tipping of the skis and adjusting the angle of the ski's base to the snow |
|
|
Term
| What is Effective Edge Control? |
|
Definition
| Using only the right amount of edge angle necessary to affect the path of the ski through the turn, promoting a gliding action of the skis |
|
|
Term
|
Definition
Lateral movement of the skier to the inside of the turn. Too much is known as banking.
Amount depends on the magnitude of force |
|
|
Term
|
Definition
Movements to create body angles.
Two types: hip angulation and knee angulation |
|
|
Term
| What is Hip Angulation and in what phase(s) of a turn is it most apparently used? |
|
Definition
Angle created by the hip joint.
Most apparent through the shaping and finish phases of turns.
Small amount can occur by tilting the pelvis.
Greatest degree comes from a combination of leg rotation abduction and adduction of the femurs, and torso flexion primarily at the hip joint. |
|
|
Term
| What is Knee Angulation and when is it most apparently used? |
|
Definition
Angle created at the knee joint.
Most apparent in shorter turns where forces are not long-lasting or in instances when greater edge angles are required at slower speeds.
Is mostly the result of lateral and rotational motion of the leg combined with bending the knee joint. |
|
|
Term
|
Definition
| A movement of a relatively straight body leaning toward the inside of a turn. Typically, with insufficient pressure on the outside ski, the edge cannot grip the snow effectively and the ski slips or slides. |
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|
Term
| What are the four outcomes of ski Edge Control? |
|
Definition
1-Sliding - flat skis with no edging going straight ahead
2-Slipping - skis travel perpendicular to the length of the ski such as sideslipping
3-Skidding - A combination of sliding and carving together to different degree
4-Carving - tail of the ski follows the path arc made by the tip with very minimal or no sideways travel |
|
|
Term
| What are the effects of too little or too much edge angle? |
|
Definition
Too much and skis go straight and the skier falls on their hip
Too little and skis will slip or skid, affecting the skier's balance |
|
|
Term
| What is Pressure Control used to manipulate compared to edging or rotation? |
|
Definition
| Used to manipulate force instead of manipulating the ski (rotation and edging) |
|
|
Term
| What are the three distinct types or functions of Pressure Control? |
|
Definition
1-Pressure from tip to tail of ski
2-Pressure from one ski to the other ski
3-Pressure magnitude on base and/or edge of the ski |
|
|
Term
| What are the three ways to control pressure along the ski's length, and which is the most effective? |
|
Definition
1-move CoM fore/aft
2-move BOS underneath CoM
3-move CoM and BOS in opposite directions, which is most effective |
|
|
Term
| With what part of the body can you move your Center of Mass? |
|
Definition
| Through flexing or extending your ankles, you can move your CoM forward or backward |
|
|
Term
| What happens to the Center of Mass if one flexes or extends the knee joint only? |
|
Definition
| Flexing moves the center mass backward, while extending moves the center mass forward. |
|
|
Term
| What happens to the Center of Mass if one flexes or extends the hip only? |
|
Definition
| Flexing moves the center mass forward, while extending moves the center mass backward. |
|
|
Term
| Which ski controls the arc of a turn? |
|
Definition
|
|
Term
| What are the three ways of controlling ski-to-ski pressure? |
|
Definition
1-flexion of outside leg with extension of new outside leg.
2-extension of both legs. The new outside leg extends at a faster rate than the old outside leg, transferring the weight to the new outside ski. Common in medium and long radius turns.
3-flexion of both legs. The old outside leg flexes at a faster rate than the new outside leg. Along with edge change, this transfers weight to the new outside ski. Common in bumps and other variable terrain and in dynamic short turns when the skier needs to release a great amount of pressure through the finish of the turn. |
|
|
Term
| What are the two most direct ways of managing the overall magnitude of forces in a turn? |
|
Definition
Increase or decrease the rotation or edge angle of the skis.
These actions change the relationship of the skis in the snow, increasing or decreasing resistance and resulting in a corresponding increase or decrease in pressure. |
|
|
Term
| What is Up Unweighting and when is it used? |
|
Definition
A quick extension of the legs produces a momentary reduction in pressure when the skier's center of mass slows or reaches the top of its movement.
Used in medium or long radius turns. |
|
|
Term
| What is Down Unweighting and when is it used? |
|
Definition
A quick flexion of the legs produces a momentary reduction of pressure as the skier's center of mass drops. Pressure returns as the CM reaches the bottom of its movement.
Used in short terms and bumps. |
|
|
Term
| What is Retraction and when is it used? |
|
Definition
Actively pulling up or lifting the legs can lighten the connection between the skis in the snow, momentarily reducing pressure.
Used for short radius turns on steep terrain and hop turns. |
|
|
Term
| What is Absorption and when is it used? |
|
Definition
Allowing muscles to relax and give into the forces pushing on the skis creates a momentary reduction in force. The rate is more slow than with the down unweighting and retraction and is longer in duration.
Used to regulate pressure over varied terrain such as round bumps or rollers |
|
|
Term
| How does a skier use pressure to maintain balance? |
|
Definition
| By making adjustments to increase, decrease, or maintain pressure on the skis by adjusting his or her stance |
|
|
Term
|
Definition
Equilibrium denotes opposing forces are in a state of balance. In skiing, a person must maintain equilibrium between the forces that act on them (gravity and inertia) and the forces that act on their skis (centripetal in friction)
Skiers control external forces that affect balance by rotating or edging the skis and resisting, increasing, or absorbing pressure. |
|
|
Term
| Describe the Athletic Stance |
|
Definition
The arms are raised slightly above the waist with the elbows just in front of the body and the hands positioned slightly wider than the elbows
The pelvis is neutral with the lower back neither arched nor the tailbone tucked. |
|
|
Term
| What's the goal of the Athletic Stance as it relates to the three basic skills? |
|
Definition
To align the body to have maximum access to the three basic skills, while maintaining a balance relationship between the CoM and BOS.
In other words to align the body to have maximum access to rotation, edging and pressure while maintaining a balance relationship between the CoM in BOS. |
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|
Term
| What are the Five Fundamental Skills? |
|
Definition
1-Control of the relationship of the CM to the BOS to direct pressure along the length of the ski
2-Control pressure from ski to ski and direct pressure toward the outside ski
3-Control edge angles through a combination of inclination and angulation
4-Turn the legs underneath and in opposition to the upper body
5-Regulate the magnitude of pressure through ski-snow interaction |
|
|
Term
| What is the most effective way of creating turn sizes and shapes? |
|
Definition
| By blending rotational, edge and pressure control skills |
|
|
Term
| What determines the appropriate skills blend? |
|
Definition
| The way the skis need to interact with the snow |
|
|
Term
| Describe the uphill and downhill ski |
|
Definition
| When pointing across a hill, the ski uphill is the uphil ski, and the ski downhill is the downhill ski |
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|
Term
| Describe the inside and outside ski |
|
Definition
| In a turn, the outside ski is the ski farthest from the center of the turn "circle", and the inside ski is the one closest to it |
|
|
Term
|
Definition
| The path of least resistance down a hill. A ball rolling down the hill will determine the fall line. |
|
|
Term
| What is the apex of a turn? |
|
Definition
| The apex is the place in the turn where the skis point straight down the fall line. This is approximately at the midpoint of the turn's arc. It is where forces peak in a turn. |
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|
Term
|
Definition
| If the turn were to be extended as a circle, it is the distance from the midpoint to the edge of the circle. |
|
|
Term
| How does the ski determine the Turn Radius? |
|
Definition
| The sidecut of the ski, when the ski is tipped on edge (edge angle), weighted and bowed into an arc |
|
|
Term
| Compare the turn radius of a ski having more of a side cut and a ski having less of a side cut |
|
Definition
| A ski with more side cut will make more tightly carved turns than a ski with less of a side cut. |
|
|
Term
| Describe the distance differences (and slalom) between short, medium and long turns |
|
Definition
Short - 12 meters (39 feet) turn radius. Slalom
Medium - 12 - 35 meters (39 - 115 feet) turn radius. Giant Slalom
Long - 35-plus meters (115 feet plus). Super G |
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|
Term
| What are the three phases of a turn, and when do they ocurr? |
|
Definition
Initiation - Happens at the end of "transition" at the beginning of a turn and is about 1/3 of the turn.
Shaping - Happens during the middle of the turn after the turn initiation, just before the fall line to just after it. It is about 1/3 of the turn.
Finish - Happens right after shaping, roughly 2/3 of the way through the turn. |
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|
Term
| What happens with the skis and CoM during a turn Initiation? |
|
Definition
The skier steers both skis in a curved path toward the fall line by gradually tipping the skis onto their edges while simultaneously rotating them.
The skier extends the outside leg to direct the CoM toward the inside of the turn. With this extension, weight is shifted to the outside ski. |
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|
Term
| What happens to the duration of the phase and body movement in the Initiation phase for short, medium and long turns? |
|
Definition
Short - skier moves straight or nearly straight down the hill and passes through this phase quickly.
Medium & Long - body movement is directed diagonally down the hill and is longer in duration. |
|
|
Term
| What happens to the ski pole in the Intiation phase? |
|
Definition
|
|
Term
| What happens during turn Shaping and when does it occur? |
|
Definition
| This phase happens in roughly the middle third of the turn. It is from just before the fall line to just after the fall line, where the skis reach their highest edge angle. Here the skiers increases edge angle by further inward movement of the CoM, remaining in balance with the external forces. |
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|
Term
| What happens to the ski pole in the Shaping phase? |
|
Definition
| After the pole touch in the initiation phase, the inside hand rolls forward to keep the hand in front of the body as the pole tip is removed from the snow. The poles help the skier maintain balance. |
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|
Term
| What happens during a turn Finish and when does it occur? |
|
Definition
This phase begins roughly 2/3 of the way through the curved path, or shortly after the fall line and continues until the direction change is accomplished.
The edge angle is reduced to balance (lessen) the external forces at the bottom of the turn and to prepare for the next turn.
The skier realigns their CoM, moving from the more inclined stance of the shaping phase and back over the feet. Upper body continues to lead down the hill. |
|
|
Term
| What happens to the ski pole in the Finish phase? |
|
Definition
| The pole swing begins during this phase as the skier directs the tip of the pole toward the apex of the the upcoming turn. |
|
|
Term
| What is the transition of the turn? |
|
Definition
| The transition between turns does not occur at a single point, but is a process that begins during the finish phase of a turn, as the skier decreases edge angles in preparation for the upcoming turn. |
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|
Term
| What are the three reasons that skidding (lateral slipping) typically done? |
|
Definition
1-To slow and control the speed
2-To reposition on the hill for tactical purposes
3-Just because Jae says so or it is fun! |
|
|
Term
| Describe the four turn shapes |
|
Definition
|
|
Term
| Both intent and ability are used to determine what about skills and turns? |
|
Definition
| The way skills are blended to shape turns |
|
|
Term
| For a carved turn, what are the skills and how are they blended? |
|
Definition
| Pressure is mostly on the outside ski, edge angle can be very high, and rotational input is minimal |
|
|
Term
| For skiing bumps, what are the skills and how are they blended? |
|
Definition
| Rotational input is significant; pressure is centered and may be more evenly distributed betwen both feet; and edge angles are adjusted depending on the shape of the bumps and the unevenness of the terrain. |
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|
Term
True or False
Edge and pressure control are strongly interconnected and difficult to isolate? |
|
Definition
|
|
Term
| What does increasing/decreasing the edge angle of a ski do to the pressure of the ski and the ski's friction with the snow? |
|
Definition
Increasing the edge angle increases the pressure on the ski and increases the friction
Decreasing the edge angle decreases the pressure on the ski and decreases the friction |
|
|
Term
| At what level of edge angle and pressure are skis more easily rotated? |
|
Definition
| At a low edge angle and low pressure |
|
|
Term
| What two ways do skiers control speed? |
|
Definition
| Through friction and turn shape |
|
|
Term
| When is friction and turn shape affecting speed control for Sideslipping, Skidding and Carving ? |
|
Definition
Sideslipping - speed is controlled through friction
Skidding - speed is controlled through friction and turn shape
Carving - speed is controlled through turn shape only |
|
|
Term
True or False
Terrain strongly influences options or skill blending? |
|
Definition
|
|
Term
| Are the options for skill blending limitless on groomed trails, and is it true for steeps or variable terrain? |
|
Definition
| Yes on groomed trails, but no on steeps and variable terrain |
|
|
Term
| How do snow conditions (powder, crud/variable and ice) affect the interplay of snow, and how does ski width take this into consideration? |
|
Definition
Powder - wider skis allow for skier to use roational control
Crud/Variable - mid-width skis allow for the skier to adjust the intensity of any skill at any moment
Ice - narrow skis allow for the skier to quickly tip and precisely engage the edges in a manner not possible with a wider ski |
|
|
Term
| What is the key thing to consider about a ski's design? |
|
Definition
| How it interacts with the snow |
|
|
Term
True or False
The skill level of the skier does not drive their desired speed, blended skills or ski design |
|
Definition
|
|
Term
True or False
Highlighting one skill is the focus of a task, not other skills |
|
Definition
|
|
Term
| What does pole action do? |
|
Definition
| It promotes proper timing and rhythm of turns with the pole swing and the contact of the pole's tip with the snow (touch or plant) |
|
|
Term
| How does the pole swing affect the skier? |
|
Definition
| It helps direct the upper body into the next turn by moving the CM forward and increasing the pressure towards the front of the skis |
|
|
Term
| What does the pole plant do for the skier? |
|
Definition
| It helps to stabilize the body, especially in hop turns or bumps |
|
|
Term
What are the effects of a pole swing
1-along the path of the old arc (i.e., downhill ski) for the CM and edges?
2-too much down the hill toward the fall line for edges? |
|
Definition
1-The skier's CM follows the same path and results in a delay of tipping the skis on edge for the new turn
2-It can commit the skier to higher edge angles than are appropriate at the start of a turn |
|
|
Term
| Where should a pole swing be directed? |
|
Definition
| Towards the apex of the upcoming turn |
|
|
Term
| What is the effect of improper arm action to swing the pole or the wrong location of the touch/plant? |
|
Definition
| It causes unwanted rotation that starts from the upper body |
|
|
Term
| What is a blocking pole plant and when is it used? |
|
Definition
| It is a pole plant used to stop or control the upper-body rotation, and it is used in short-radius turns to halt rotational movements of the upper body when anticipating a quick direction change, such as on steeps or bumps |
|
|
Term
| Learning about physics tells us what three things about skiing and forces? |
|
Definition
1-Forces involved with ski-snow interaction
2-How a skier manages these forces for different turn outcomes
3-How skier's balances forces to remain upright |
|
|
Term
| What are the four basic elements of physics? |
|
Definition
1-Force
2-Pressure
3-Center of Mass
4-Momentum |
|
|
Term
| What's the definition of Force and what are the three most relevant types to skiing? |
|
Definition
Force is a push or pull that acts on a body, changing its position or speed. The three types are:
1-Gravity
2-Friction
3-Centripetal |
|
|
Term
| What's the definition of Pressure and what is its equation? |
|
Definition
| Pressure is the amount of force distributed over a given area. It's equation is P = F/a |
|
|
Term
| Is the Force constant? How is it distributed? |
|
Definition
| Yes, force (weight) is constant, but distributed differently affecting the pressure. |
|
|
Term
| What is the Center of Mass (CM) and where is it located? |
|
Definition
| The CM is the central balance point of body mass which moves when skiing. It is located slightly behind and below the navel. |
|
|
Term
| What happens to Momentum as speed increases and what is its equation? |
|
Definition
| Momentum = Mass X Velocity. Mass stays constant but as speed increases, momentum builds. |
|
|
Term
| What are Newton's Three Laws of Motion? |
|
Definition
1-An object remains at rest or continues to move in a straight line at a constant speed if there are no unbalanced forces acting on it
2-When the forces acting on a body are not balanced, the net force causes the body to accelerate. Net Force = Mass X Acceleration
3-Every force has an equal and opposite force |
|
|
Term
| What is the gravitational force equal to? |
|
Definition
|
|
Term
| What are the two components of Gravity? |
|
Definition
G1-Perpendicular
G2-Parallel |
|
|
Term
| When gravity is greater than friction, what happens to the skier? |
|
Definition
|
|
Term
| What is Friction and what affects it? Give examples. |
|
Definition
| A force that opposes motion, acting in the direction opposite to forward motion. Different snow conditions and temperatures create different magnitudes of friction. For example, spring skiing along partially shaded run - in the shade the friction is less (faster on skis) and in the sun, the friction is greater (slower on the skis) |
|
|
Term
| What is Centripetal force? |
|
Definition
| It is the lateral force (sideways) force from snow pushing against an edged ski, causing it to move along a circular path (page 53 diagram) |
|
|
Term
| What force causes the circular motion of the ski and skier? |
|
Definition
| The unbalanced centripetal force |
|
|
Term
| Where does the CM lie relative to the BOS in a turn? |
|
Definition
|
|
Term
| In what kind of radius turns does a skier's lateral movement, accompanied by forward movement, in combination, directs the body diagonally down the hill? |
|
Definition
| In medium and large-radius turns |
|
|
Term
| When a ski is tipped, what does it create and how does it affect the ski? |
|
Definition
| A platform for the ski to glide with snow pushing back causing the ski to bend. |
|
|
Term
| What is the effect of hard pack/ice on ski-snow interaction? What is the effect of powder on ski-sow interaction? |
|
Definition
Hard pack or ice reacts quickly to the ski since it can't compact quickly.
Powder takes longer to react and compress to push back against the ski and cause it to bend. |
|
|
Term
| What is the line of action and where is it located? |
|
Definition
| It is where the centripetal and vertical forces are acting. In a turn it passes through the inside edge of the outer ski through the CM and possibly the inside shoulder. The angle of the line of action equals the degree of inclination the skier must experience due to the forces acting on the skier throughout the turn. |
|
|
Term
| What are the three things that effective and efficient movements allow a skier to do? |
|
Definition
1-Exert strength against external forces
2-Produce accurate body movements
3-Accomplish desired ski actions |
|
|
Term
|
Definition
| The science of living organisms ("bio") and how they act when subjected to forces ("mechanics") |
|
|
Term
| What are the three imaginary planes of motion? |
|
Definition
1-Sagittal Plane
2-Frontal Plane
3-Horizontal Plane |
|
|
Term
| Describe the Sagittal Plane and what movements occur in this plane that affect which skill? |
|
Definition
| It divides the body into right and left halves. Fore and aft movements occur in this plane. The skill is Pressure (along the length of the ski). |
|
|
Term
| Describe the Frontal Plane and what movements occur in this plane that affect which skill? |
|
Definition
| It divides the body into front and back halves. Lateral movements occur in this plane. The skills are Edging and Pressure (ski to ski) |
|
|
Term
| Describe the Horizontal Plane and what movements occur in this plane that affect which skill? |
|
Definition
| It divides the body into upper and lower halves. Rotational movements occur here. The skill is Rotation |
|
|
Term
True of False
Skiing movements occur in only one plane |
|
Definition
| False. They occur in more than one plane at a time |
|
|
Term
| What five parts to the human anatomy play a large role in ski performance? |
|
Definition
1-Bones
2-Spine
3-Joints
4-Muscles
5-Connective Tissue |
|
|
Term
|
Definition
| A framework for body support |
|
|
Term
| What happens to muscular effort when a skier is stacked? |
|
Definition
| The skiing forces are withstood more so muscular effect if less strenuous |
|
|
Term
| What makes up the spine and how many are there? |
|
Definition
|
|
Term
| What are the five regions of the spine? |
|
Definition
1-Cervical - Head to upper shoulder
2-Thoracic - Upper shoulder to bottom of rib cage
3-Lumbar - Bottom of rib cage to top of pelvis
4-Sacral - Pelvis area
5-Coccyx - Lower part fused with Sacral |
|
|
Term
| In which plane of motion does the spine as a unit move? |
|
Definition
| All three, Sagittal, Frontal and Horizontal |
|
|
Term
| What part of the body needs to be used for the spine to serve as the backbone of effective movements? |
|
Definition
|
|
Term
| What holds the 33 vertebrae together from falling apart? |
|
Definition
| Connective tissue and muscle |
|
|
Term
|
Definition
| The location where two bones meet |
|
|
Term
| What are the three joint types? |
|
Definition
1-Hinge joint - flexes and extends in a single plane (elbow)
2-Ball and Socket joint -moves all three planes (shoulder & hip)
3-Gliding joint - bones glide (slide) along their smooth surface in limited amount of movement (wrist & foot) |
|
|
Term
| What are the five ways joints can move and what are their definitions? |
|
Definition
1-Flexion - angle between body parts decreases
2-Extension - angle between body parts increases
3-Abduction - a limb moves away from the midline of the body
4-Adduction - a limb moves toward the midline of the body
5-Rotation - the body part moves in the horizontal plane |
|
|
Term
| What type of joint is the hip joint? |
|
Definition
|
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Term
| What is a femur and in which planes does it move? Why is it important in skiing? |
|
Definition
| The femur is the "thigh" bone who's head (ball) is in the the side (socket) of the pelvis. It moves in all three planes and five ways, so it does all three skills - pressure, edging and rotation |
|
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Term
| What is the knee joint and what are the primary ways that it can move? |
|
Definition
| It is a modified hinge joint that flexes, extends and rotates |
|
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Term
| What happens to knee Rotation as the knee joint increases to a 90-degree angle? |
|
Definition
| Rotation increases to a maximum of 25 degrees |
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Term
| What other joint rotation does the knee joint combine with to include the lower leg and aid in angulation? |
|
Definition
| It combines with pelvic rotation |
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|
Term
| What are the two types of ankle flexion? |
|
Definition
1-Dorsiflexion - flexing of the foot toward the shin
2-Plantar Flexion - extending of the foot downward away from the shin |
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Term
| What's more efficient in ankle dorsiflexion: Moving the lower leg toward the foot or pulling the foot toward the leg? |
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Definition
| Moving the lower leg toward the foot is more efficient |
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Term
| What is Eversion and Inversion? What joint is responsible for this? |
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Definition
| Eversion is rolling the foot inward. Inversion is rolling the foot outward. The Subtalar joint is responsible for this. |
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Term
| What is Pronation and Supination? |
|
Definition
Pronation is movement consisting of ankle dorsiflexion combined with eversion of abduction of the foot.
Supination is movement consisting of ankle plantar flexion combined with inversion and adduction of the foot. |
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Term
|
Definition
| Bands of soft tissue fibers that contact and relax to stabilize or move joints |
|
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Term
| What are the three types of muscle tension? |
|
Definition
1-Concentric - muscle activity flexes and the fibers shorten to overcome opposing forces. Muscles are greater than external forces. Hamstring muscles concentrically create tension to flex the knee.
2-Eccentric - muscle lengthens as a result of exerting less tension or force than the outside force it is working against (e.g., gravity). External forces are greater than muscles. It can be a bracing force to slow down a movement (bumps)
3-Isometric - does not change the muscle length. External forces are the same as the muscles. An example is tightening the core to maintain a stable upper body while skiing. |
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Term
| What type of tension does skiing require? |
|
Definition
| A blend of all three often simultaneously |
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Term
| What are the two processes by which muscles create tension? |
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Definition
| Voluntary and Reflexive. Turning on groomers is Voluntary and skiing bumps is Reflexive. |
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Term
| Torso muscles are also known as? |
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Definition
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Term
| What are the seven categories of pelvis and hip joint movement that muscles can be grouped into? (Hint: Five ways joints can move plus two.) |
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Definition
1-Extension
2-Inflexion
3-Abduction
4-Adduction
5-Rotation
6-Interal Rotation
7-External Rotation |
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Term
| What is the primary joint function of the upper leg muscles? |
|
Definition
| To flex and extend at the knee |
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Term
| What are the primary joints functions of the quad muscles? |
|
Definition
| To extend the knee and flex the hip joint |
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Term
| What are the primary joints functions of the hamstring muscles? |
|
Definition
| To flex the knee and extend the hip joint |
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|
Term
| What are the primary joints functions of the lower leg muscles? |
|
Definition
| To control foot and ankle movements |
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|
Term
| What are the two types of Connective Tissue and how are they different? |
|
Definition
1-Ligaments - Connects bones to bones
2-Tendons - Connects bones to muscles |
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Term
| When did ski selection greatly expand and what were they changes compared to what skis used to be like? |
|
Definition
| In the mid 80s. The changes are sidecut, waist widths, tip and tail shapes. |
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Term
| What is the sidecut of a ski and what purpose does it serve? |
|
Definition
| It is the curved shape along the sides of the ski from the widest part of the tip to the widest part of the tail, narrowest in the middle. It serves to assist in making a turn. |
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Term
| When tipped on edge, a ski with more sidecut (curvature) will make a more tightly or less tightly carved turn than a straighter ski? |
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Definition
| More tightly carved turn. A straighter ski must skid more to match the the size of the carved turn. |
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Term
| What are the ski classifications with typical waist widths? |
|
Definition
| Race Skis - 64-69 mm Carving Skis - 70-80 mm All Mountain Skis - 80-100 mm Powder and Big Mountain Skis - 100+ mm |
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|
Term
| What type of ski is the most versatile and what are they designed for? |
|
Definition
| All mountain skis because they're designed for skidding and carving. |
|
|
Term
| What size turns are big mountain skis designed? |
|
Definition
| Medium and large radius turns. They're designed to pivot and skid more than other skis. |
|
|
Term
| What are the three ski classifications and their typical sidecut radius? |
|
Definition
Carving Skis - 12-15 m
All Mountain Skis - 15-21 m
Big Mountain Skis - 21-30 m |
|
|
Term
| What are the two benefits of a ski with a narrow waist? |
|
Definition
1-They're quick from edge to edge
2-They have better edge control |
|
|
Term
| As the width of a ski's edge increases, what happens to edge and direction change and therefore, turn radii? |
|
Definition
| They occur more slowly, and therefore, medium and longer turn radii are the norm |
|
|
Term
| What is the taper of a ski? |
|
Definition
| The amount a ski's tail is narrower than its tip. |
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Term
| What range of a taper is considered to be "large" and describe its effect on turns |
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Definition
| A tail that is 10-15 mm narrower than the tip exits a turn easily, but it is more difficult to carve a turn. It tracks better to a straight line in a traverse. |
|
|
Term
| What's the effect of a "small" taper on turns? |
|
Definition
| It is easier to carve a turn, but more difficult to end the turn and initiate a new turn. |
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Term
| What is camber and for what are they designed? |
|
Definition
| Camber distributes weight along the length of the ski. It the 0.5 - 2.0 cm space between the skis when they're put base to base. They're designed for hard snow, racing and carving. |
|
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Term
|
Definition
| It is flexing the ski in the opposite direction of the camber when pressure is applied to the ski |
|
|
Term
| What are the three types of rockers? |
|
Definition
1-Tip Rocker
2-Tip & Tail Rocker
3-Full Rocker |
|
|
Term
| Describe a tip rocker and its benefits |
|
Definition
| It begins its curve farther back from the tip compared to a traditional ski. It moves the contact with the snow back, making turns easier to initiate. In soft snow, the skis float higher on the surface. |
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Term
| What is "early rise" rocker and how does it affect the ski on the snow? |
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Definition
| A ski that gets up early in the morning. Or...The splay of the tip starts a little earlier, closer to the binding. Placed on edge, a ski with early rise will grip the snow sooner than a normal tip rocker. |
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|
Term
| Describe a tip & tail rocker and its benefits |
|
Definition
| The tail curves up faster than on a cambered or flat ski. It allows for making the skis surf, pivot and skid on or closer to the surface of the snow; big-air jumps, ski powder switch and jump/land switch
These are good for beginner and intermediate skiers to ease turn initiation and finish |
|
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Term
| Describe a full rocker and its benefits |
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Definition
| Designed with reverse camber through the whole ski (like a rocking chair). Good for powder or very rough conditions. They surf, pivot and skid sideways in all types of snow. Their specialty is big mountain lines in ungroomed snow. |
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Term
| What's the purpose of different ski tip shapes and what are the three types of ski tip shapes? |
|
Definition
They are designed to perform a specific way
1-Performance
2-All Mountain
3-Powder |
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Term
| Describe a performance tip and what it is designed for? |
|
Definition
| It has a low profile off the snow and a blunt shape.
The ski's sidecut continues into the tip area, with the widest part close to the top of the tip.
It is designed to allow the ski tip to continue to pull into the turn as the ski is edged.
They are found in race skis and groomer skis. |
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Term
| Describe a all mountain tip and what it is designed for? |
|
Definition
| It has a low profile off of the snow and a slightly blunt, rockered tip, allowing the ski to float in various ski conditions.
The sidecut ends at the widest part of the ski. A tip rocker is longer than with a performance tip, allowing a more forgiving turn initiation and easier transition between turns.
Ski can still make carved arcs while still allowing it to handle cut-up snow and variable conditions. |
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Term
| What are the two different powder tip profiles? |
|
Definition
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Term
| Describe an all low-profile powder tip and what it is designed for? |
|
Definition
| The widest part of the ski is placed well back.
With a long rocker it allows the ski to float easily while still enabling the front of the ski to play a role in turn initiation and controlling turn shape.
Allows ski to track straighter in off-piste |
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Term
| Describe an all high-profile powder tip and what it is designed for? |
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Definition
| With a long rocker it has an abrupt rise, allowing the ski to plane on top of snow at lower speeds.
Abrupt tip means that the ski tip doesn't pull the ski into a turn, and the ski pivots and slips easily in powder. |
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Term
| What are the three ski tail shapes? |
|
Definition
1-Flat
2-Upturned
3-Twin Tips |
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Term
| Describe the benefits and characteristics of a flat tail, and what type of skis have it. |
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Definition
| It has minimal upturn and is it has the greatest contact with snow, creating more energy, acceleration and rebound. Found in race and carving skis. |
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Term
| Describe the benefits and characteristics of an upturned tail, and what type of skis have it. |
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Definition
| It is slightly upturned and allows for an easier release out of a turn. Found in all mountain skis. |
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Term
| Describe the benefits and characteristics of a twin-tip tail, and what type of skis have it. |
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Definition
| The tip and tail shapes and measurements are similar with very little or no taper. It allows for skiing switch. Found in park skis, but all mountain and powder skis are starting to include this type of tail. |
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Term
True or False
As a general rule, the heavier the ski, the less stable it is at high speeds and takes less effort to turn. |
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Definition
| False. It is more stable and takes more effort to turn. |
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Term
| What is ski flex and ski torsion and how does this affect the beginner/intermediate skier? |
|
Definition
Flex is how a ski bends along its length to form an arc.
Torsion is the amount of effort needed to twist a ski along its length.
Beginner and intermediate skis usually have softer flex and torsion |
|
|
Term
| What's the primary purpose of a ski boot? |
|
Definition
| To transfer energy to the ski. |
|
|
Term
| How should a ski boot fit? |
|
Definition
The foot should feel secure without buckling the boot and the toes can wiggle.
It should put the skier forward in a skier's stance. |
|
|
Term
True or False
Boots are designed for different types of skiing and skiing levels. |
|
Definition
| True. Boot design and flex also differ by manufacturer. |
|
|
Term
| What is the effect of a too large or too stiff of a boot? |
|
Definition
Too large of a boot will dampen the energy transfer to the ski.
Too stiff of a boot affects the fore/aft movements, while too much flex results in less energy transfer to the ski |
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|
Term
| Not including flex, what two things in a boot affect the fore/aft balance? |
|
Definition
1-The boot's forward lean
2-The boot's footboard (zeppa) |
|
|
Term
| What do the boot's cuff adjustment affect? |
|
Definition
| The lateral positioning of the skier |
|
|
Term
| What is the benefit of footbeds in a boot? |
|
Definition
| They provide comfort, stabilize the foot in a neutral position, and enhance performance. |
|
|
Term
| Why is boot alignment key? |
|
Definition
| Because it provides easier actions and less stress for muscles and joints. |
|
|
Term
| What's the purpose of the ski binding? |
|
Definition
| To transfer the skier's movements to skis and as a safety mechanism for when a skier twists or falls, it releases the ski from the skier |
|
|
Term
| What are the two types of bindings? |
|
Definition
1-Integrated
2-Direct Mount |
|
|
Term
| What is an integrated binding and what is its benefit? |
|
Definition
It is built into the design of the ski and allows for optimal flex of the ski.
They are usually raised higher off the ski to prevent booting out when tipping the ski.
They are found on skis with a relatively narrow waist (under 90 mm)
They are designed for groomers and are the most prevalent type of binding. |
|
|
Term
| What is an direct mount binding and what is its benefit? |
|
Definition
They are found on wider skis
They are mounted without an additional lift so the boot sole is as close to the ski as possible |
|
|
Term
| Describe the three steps of Movement Analysis? |
|
Definition
1-Observation - Identify the actions of the skis on the snow and body movements
2-Evaluation - Assess your observations (real) to ideal
3-Prescription - Creating a pathway for improvement using drills and exercises |
|
|
Term
| What is DIRTD and in what MA step(s) is it used? |
|
Definition
| It is used in the observation step and is the Duration, Intensity, Rate, Timing and Direction of the movement |
|
|
Term
| When watching a student, in what context should the student be observed? |
|
Definition
| The student's desired outcomes and goals. Desired goals drive movement they use to get their skis to perform as intended. |
|
|
Term
| What can be used to aid in the observing of a student? |
|
Definition
Use specific tasks appropriate to the skier and terrain to give you a clearer picture of the student's ability and targets the movements you want to observe.
Tasks help you focus on a particular skill or movement, and they can also target skill blends. |
|
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Term
| Should tasks be the primary focus while in the observation step of MA? |
|
Definition
| No. They are a supporting role for time spent applying skills while skiing. |
|
|
Term
| What are some of the elements to consider when setting a task? |
|
Definition
| Turn size
Turn shape
Ski relationship: wedge to parallel
Movement tempo: slow or fast
Terrain pitch and snow conditions
Crowding on the slope
Equipment |
|
|
Term
| What is a vantage point and why is it important? |
|
Definition
| It is the location from which to observe the student. Ski by (where the skier starts up hill and skis past you) is great. Watching from in front or behind allows for observing lateral and rotational movements, while watching from the side allows for watching fore/aft balance. |
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|
Term
| When observing a student, why should you mimic them from behind? |
|
Definition
| So you can learn about their movement patterns. |
|
|
Term
| What are the advantages/disadvantages of having the student ski slow vs. fast in the observation step of MA? |
|
Definition
| Fast skiing can cause skier to be less precise than normal. At slower speeds, movements that went undetected are more identifiable. |
|
|
Term
| What's a strategy to give students to assist in the observation step? |
|
Definition
| Give them tasks to slow down their movements or ski on a flatter slope. |
|
|
Term
| Which is better when observing a student when you're new at MA? |
|
Definition
Go from looking at "part" to looking at "whole" because it is easier.
"Part" could mean a specific body part or ski action. |
|
|
Term
| When looking at ski performance, which skills should you focus on? |
|
Definition
| Notice if all three skills are balanced or if one is dominant. |
|
|
Term
| When looking at the ski in turns, what should be watched? |
|
Definition
Watch the path of the skis to see if speed is controlled thru turn shape or braking maneuvers such as slipping or excessive skidding.
Notice if the skis are creating a turn in the shape of C, J or Z, C being the favored shape. J and Z turns indicate potential turn mechanics to address.
Look to see if the edge release is at the finish of one turn and flows smoothly into edge engagement of the next turn, and whether the edge angle in the snow is similar for both skis and whether the skis tip onto their edges at the same time. |
|
|
Term
| How is looking at the snow spray coming off of the ski different for skidding versus carving? |
|
Definition
Snow spraying off directly to the side of the ski means that the skis are slipping sideways (skidding).
Snow spraying off toward the back of the ski means that the skis are traveling forward and skidding is less through the arc of the turn. |
|
|
Term
| How does looking a ski tracks help in the observation step of MA? |
|
Definition
| Tracks show the path, track width, turn shape, location of skidding and carving. The depth of the tracks show the weight distribution between the skis. |
|
|
Term
| What's the first thing to look at when observing a student's body performance? |
|
Definition
| Do they appear to be balanced? A skier not in balance will commonly sit back or lean toward the inside of the turn. Notice if the skier's joints (ankles, knees, etc.) are flexed appropriately consistent with the skier's stance, including stance width. |
|
|
Term
| What are the three things you should look at for the relationships between different parts of the body? |
|
Definition
1-Forward slant of the lower leg should be parallel to the forward slant of the spine
2-Hips, shoulders and hands are level (perpendicular to the gravity) as the CM moves to the inside of the turn
3-Look for a line across the bindings. It should be parallel to lines across the knees, front of hips, shoulders and hands. These body parts on the inside half the body should all be at the same distance ahead of their corresponding body parts along the outside half of the body. |
|
|
Term
| When observing the body for other than balance, what should you be looking at during the observation step of MA? |
|
Definition
| A stable upper body with hands in front. How much the body or part of the body moves and when it moves in the turn phases. Look for symmetry - movements of the right an left sides should match. |
|
|
Term
| What does a skier's hands not in front of their body indicate about their weight? |
|
Definition
| That their weight is back. |
|
|
Term
| Which phases of the turn should you look at when observing a skier in MA and why? |
|
Definition
| All three phases - initiation, shaping and finishing because it lets you provide specific information, which helps when you evaluate and describe performance. |
|
|
Term
| To be more precise in observing a skier, what should you be looking at (or acronym used) and describe in the evaluation phase? |
|
Definition
D-Duration is the length of time a movement occurs
I-Intensity is the amount of power given to a movement
R-Rate is the speed at which movement occurs
T-Timing is when the movement occurs
D-Direction of movement can be observed relative to the slope, then turn or the ski orientation |
|
|
Term
| What happens in the Evaluation Step of MA? |
|
Definition
| You determine the causes of the skier's less than ideal skiing. |
|
|
Term
| What do you need to know about your student before you can compare your observations to what you envision optimal performance to be and what does it help you do? |
|
Definition
| More about your student's goals. It helps you determine where a movement originates so you can discern between a cause and effect. |
|
|
Term
| What's real vs. ideal and why is it important? |
|
Definition
| Comparing your student's performance (REAL) to a performance that would be optimal (IDEAL) to determine a given task or drill for them to progress towards optimal. |
|
|
Term
| Why is it important to have a strong understanding of ideal movement patterns? |
|
Definition
| Because it helps you identify movement deficiencies, compared with movements that are effective and efficient. |
|
|
Term
True or False
Body movements and ski actions are interrelated |
|
Definition
| True. One action has an effect on the other. |
|
|
Term
True or False
Fixing only the effect will fix the problem |
|
Definition
| False. For example, a student is flailing their arms in front of his body and keeping them in front of the body may not result in a balanced stance. The cause may be a lack of ankle flexion, which moves the weight toward skis' tails. Addressing ankle flexion, the skier may no longer need to flail their arms for balance. |
|
|
Term
| What is the typical cause and effect in skiing for body movement and ski performance? |
|
Definition
| Body movement or position is the cause of ski performance, and ski performance is the effect. |
|
|
Term
True or False
Cause-and-effect relationships affect only one skill at a time |
|
Definition
| False. One skill can affect another. For example, the wedge christie. During the shaping phase a skier steers the inside ski to bring the ski parallel. If the skier has too much weight (pressure control) on the inside ski, it will be difficult to steer (rotational and edge control) to bring it parallel to the outside ski. |
|
|
Term
| Can cause-and-effect relationships relate to the phases of a turn? |
|
Definition
| Yes. An action in one phase may affect the what happens in another phase. For example, a skier starts a turn while sitting back, his CM will most likely be behind his BOS in the finish phase as well. |
|
|
Term
| Can there be positive or negative effects from any action? How should negative effects be addressed? |
|
Definition
| Yes. Use positive as a stepping off point to each new information. If the cause of an action or movement creates a negative effect, address skier deficiencies before moving on. |
|
|
Term
| How should you prioritize which movements? |
|
Definition
| Prioritize based upon those movements that if changed, would have the greatest positive impact on the skier's performance (80-20 rule). |
|
|
Term
| In general, what kind of movements demand the highest priority? Then after assessing these, what should you look at next? |
|
Definition
| Those movements that negatively affect athletic stance and overall balance. After you assess this, look at ski action and body movements and consider cause and effect relationships to determine which focus will have the greatest positive impact on performance. |
|
|
Term
| What happens in Prescription Step of MA? |
|
Definition
| Determine a prescription for "fixing" real movements to be more like ideal movements |
|
|
Term
| What guides you in the technical approach of the Prescription Step of MA? |
|
Definition
| Using the student's goals as the basis for your lesson plan and the information you collect through the Observation and Evaluation steps. |
|
|
Term
| How many things should you give your student to focus on? |
|
Definition
| One thing and explain its importance. |
|
|
Term
| During monitoring of a student's skiing, how do you increase the challenge? |
|
Definition
| By adjusting the focus or move to more difficult terrain. |
|
|
Term
|
Definition
| A movement pattern outside the skiing norm designed to develop a skill or blend of skills. |
|
|
Term
| What two things should you keep in mind when using drills? |
|
Definition
| The technical (how) or tactical (why) purpose. |
|
|
Term
| What is the purpose of a drills progression (exercise line)? |
|
Definition
| To help the student develop the skills needed to reach a goal so they can learn something new or refine their current performance |
|
|
Term
True of False
The steps should include enough to keep the skier interested, regardless of whether it prepares them for the next level |
|
Definition
| False. It should be small enough that success at one level prepares them for success (with practice) at the next level. |
|
|
Term
True of False
You should end a progression by going into another drill progression |
|
Definition
| False. Ground the drill progression in linked turns and skiing, rather than ending with another drill. |
|
|
Term
| What are the four drill progressions (exercise line), and give a definition of each one |
|
Definition
1-Stationary - Goal or sensation is introduced at it's most basic level, usually static with or without skis on
2-Simple - Movements and sensations from Stationary are set into motion
3-Complex - Create an environment in which students can improve accuracy at a non-threatening speed on comfortable terrain
4-Whole - The focus is on applying to the student's free skiing the skills that have been learned in the progression |
|
|
Term
| Give an example of a drill progression for rotary action of the legs underneath a quiet upper body in a skidded parallel turn |
|
Definition
Stationary - In boots, have student make "bowties" by rotating their legs one at a time under a stable hip and upper body
Simple - Have student do a J-turn down a gentle pitch rotating skis to turn them and feeling the same sensation from the bowtie drill. Focus should be on shaping the turn by rotating the legs underneath a quiet upper body
Complex - In garland turns, have the student focus on turning the skis by continuing to rotate the legs under a stable pelvis and upper body
Whole - Have the student link skidded, parallel turns and apply what she or he has learned about leg rotation |
|
|
Term
| What's the best way to demonstrate to students? |
|
Definition
| By providing them with multiple vantage points, allowing them to view your demonstration from different angles. |
|
|
Term
| When providing instruction, what should be maximized? |
|
Definition
| Ski time. Less talk, more skiing. Instruction should always be KISS - Keep it Simple, Silly! |
|
|
Term
| When providing feedback, what kind of feedback is best? |
|
Definition
Prompt, movement specific, simple and relevant to the skier's goals. Also take advantage of riding up the lift with a student to help maximize ski time.
Be objective when giving feedback rather than negative (judgmental) |
|
|
Term
| What is the "Five-P Approach"? |
|
Definition
1-Permission - ask for permission to give the student feedback
2-Publicly - ask if it is all right to give feedback to them publicly
3-Privately - ask if they prefer feedback privately versus publicly
4-Preference - determine the manner in which you give feedback (e.g., directly, with care for a fragile ego, visually, orally or kinesthetically, etc.)
5-Paraphrase - ask the student to paraphrase direction that you provided as to check for understanding |
|
|
Term
True or False
Studying for your certification and using these flashcards is AWESOME! |
|
Definition
| True. Can there be any other type? |
|
|
Term
| What are the two key prerequisites for developing effective learning? |
|
Definition
| Trust and personal relationship between the instructor and student |
|
|
Term
| Understanding a student's makeup/information shapes and influences what two things? |
|
Definition
It shapes how you teach skiing
It influences what you teach |
|
|
Term
| What are some of things you should consider about the student to understand them better? |
|
Definition
Personal characteristics
Motivations
Emotional state
Attitude
Physical capability |
|
|
Term
| What two things together make up the Learning Partnership? |
|
Definition
| The Student Makeup and the Instructor Behavior (teaching cycle) |
|
|
Term
| A student with what kind of background may benefit better by introducing turning with parallel instead of wedge? |
|
Definition
| A student with an athletic background |
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Term
| What are the three types of learners and describe each of them? |
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Definition
1-Visual - those who learn by watching. They may learn better by demonstrations that show a "perfect picture".
2-Auditory - those who learn by hearing. They may learn better by listening to the sounds the ski makes on the snow.
3-Kinesthetic - those who learn by feeling. They may learn better by describing and feeling the sensations at just just the right time. |
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Term
| Why is asking the motivation of the student important? |
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Definition
| Because it will direct the lesson to be about the perfect application of the technique for the student's ability, not the perfect turn. |
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Term
| What are some of the four things that should be considered to provide a great lesson? |
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Definition
1-Choose goals and tasks that set your students up for success
2-Progress from stationary to complex, dynamic drills
3-Determine ways to reduce the demands of the a task if it proves too difficult
Avoid letting an overly confident student drive you to poor decisions |
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Term
True or False
A higher level skier may think they know what is good skiing compared to a lower level skier |
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Definition
| True. An advanced student may have a strong opinion of how they wish to ski. That intent dictates the person's technique and directs your technical focus. |
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Term
True or False
An individual's state of physical conditioning plays a minor role in capability for performance |
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Definition
| False. It plays a large role in their capability for performance. |
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Term
| What are some of the factors that you need to take into consideration to help gauge a student's physical capacity relative to skiing demands? |
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Definition
There are exceptions, but the factors include:
1-Age (which may be a factor in strength and flexibility)
2-Physical conditioning and aerobic capacity
3-Personal history and athletic background
4-Previous injury
5-Vision and hearing |
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Term
| Describe the Teaching Model and what happens in each |
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Definition
Is cycle of:
Introduce the lesson and develop trust
Assess students and their movements
Determine goals and plan experience
Present and share information
Guide practice
Check for understanding
Debrief the learning experience |
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Term
| Which resort's motto is "Experience of a lifetime"? |
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Definition
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Term
| List some of the factors that should be considered when creating a lesson? |
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Definition
Creative, individualized and student-centered
Interactive, experimental and FUN!
Contributes to the student's success
Produces positive results
Provides ownership of skills
Creates lasting memories
Encourages future learning
Culminates in guest satisfaction |
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Term
| What are the three skier zones of the ATS? |
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Definition
Beginner/Novice
Intermediate
Advanced |
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Term
| Why is Fai Ng called "Take five Fai"? |
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Definition
| Because it takes him five takes before getting the shot completed. |
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Term
| Describe the beginner/novice skiing abilities and their basic outcomes |
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Definition
Description: Never evers who can ski gentle blues, greens and can control their speed with turn shape.
Basic Outcome: Balance, speed control and direction are fairly straight forward with few variations |
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Term
| Describe the beginner/novice skiing terrain, Balance and Movement, and Ski Performance Outcomes |
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Definition
Terrain: Progression is flats > easy green > all groomed greens > easy blue groomers
Balance and Movement: They begin to refine balance and movements on green groomers, but may have difficulties maintaining balance and making accurate movements on easier blue terrain.
Ski Performance Outcome: Progression is Self propelled on flats > straight runs > slight direction changes > rounder turn shapes > skidded turn finishes |
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Term
| What are the 13 progressions (skill development) for common beginner/novice-zone outcomes? |
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Definition
1-Introduction to equipment
2-Athletic stance and movement without skis
3-Movement on skis on flat terrain
4-Sidestep (climb)
5-Sliding (straight run)
6-Gliding wedge
7-Braking wedge
8-First turns in a gliding wedge (or parallel stance)
9-Linked wedge turns
10-Traverse
11-Sideslip
12-Forward sideslip
13-Wedge Christie (basic) |
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Term
| Describe what the Introduction to Equipment in a beginner/novice lesson and its focus? |
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Definition
Description:
Explain the shape and purpose of the ski.
Describe how to get in/out of the skis.
Show students how to carry the equipment.
Check the student's clothing, boots, etc.
Focus: Familiarize your students with their equipment to help them develop awareness of equipment design, proper fit, comfort and warmth. |
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Term
| Describe what the Athletic Stance and Movement without Skis in a beginner/novice lesson and its focus? |
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Definition
Description:
Show students the athletic stance, explaining how to flex all joints.
Practice maintaining an athletic stance in motion by walking forward and stepping laterally.
Explore turning and tipping the feet and legs without skis.
Focus:
Turning and tipping the feet and legs without skis introduces rotational and edge-control skills. Exploring weight transfer from foot to foot, and flexion/extension movements introduces pressure control. |
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Term
| Describe what the Movement on Skis on Flat Terrain in a beginner/novice lesson and its focus? |
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Definition
Description:
Slide on one ski.
Step in a circle, pivoting around the tip, tail and enter of one ski.
Walk, shuffle and slide on two skis.
Step in a circle, pivoting around the tip, tail and center of both skis.
Focus:
Stepping through turns highlights the rotational action of skis and sensations of turning the feet and legs.
Stepping also develops the ability to shift balance and pressure from foot to foot (or ski to ski). |
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Term
| Describe what the Sidestep (Climb) in a beginner/novice lesson and its focus? |
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Definition
| Description:
Step sideways on flat terrain.
Take small steps, keeping the skis parallel.
Sidestep a short distance up and down a shallow slope.
Focus:
Tipping skis to grip the snow for climbing develops balance on edges of feet and skis.
Stepping shifts balance and pressure from foot to foot.
Keeping the skis pointed straight across the fall line develops rotational skills and awareness for gravity's pull. |
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Term
| Describe what the Sliding (Straight Run) in a beginner/novice lesson and its focus? |
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Definition
Description:
Sidestep up shallow slope, and rotate skis so they are pointing downhill.
Slide down the hill.
Experiment with variations: flexing and extending from ankles, small hops on both feet, stepping from foot to foot, etc.
Focus:
To keep skis straight ahead with the bases flat on the snow, skiers have to make small corrections that develop rotational and edge-control skills.
Using various types of sliding tasks challenges balance and develops the ability to transfer balance and pressure form ski to ski while moving. |
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Term
| Describe the Gliding Wedge in a beginner/novice lesson and its focus? |
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Definition
Description:
Practice holding a consistent, small edge down the entire slope.
From a straight run, alternate between a parallel stance and a wedge
Focus:
Emphasizing the inward turning of the legs (with skis slightly edged) helps develop an awareness of braking with the skis to control speed. Adjusting the width and size of the wedge familiarizes students with the slipping action of the edged ski over the snow. As edge angle increases, friction increases and speed decreases. As edge angle decreases, friction decreases and speed increases. |
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Term
| For the Braking Wedge in a beginner/novice lesson what is its focus? |
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Definition
Focus:
Emphasize an athletic stance while turning both legs to adjust the size of the wedge challenges the skier's ability to maintain balance equally on both feet. |
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Term
| For the First Turns in a Gliding Wedge (or Parallel Stance) in a beginner/novice lesson what is its focus? |
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Definition
Focus:
Turing the feet and legs while keeping the upper body facing the direction of travel (down hill) introduces the sensations of "separation" between upper and lower body, and promotes the rotational action in the feet an legs to control the direction the skis point.
Emphasizing the subtle shift of balance and pressure to the outside ski introduces inclination and moving the CM to the inside of the the turn. |
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Term
| Describe what the Linked Wedge Turns in a beginner/novice lesson and its focus? |
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Definition
Description:
Introduce steering by combination of turning and tipping of both skis.
Focus on transferring weight to the inside edge of the outside ski when starting each turn.
Increase edge angles after the fall line to assist the skis' turning action.
As skis turn further across the hill, flatten them to start the next turn.
Maintain a narrow wedge and control speed through turn shape.
Focus:
Gradually increasing speed helps promote more ski turning and tipping, creating a greater shift balance and pressure to the outside ski of the turn. |
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Term
| Describe what the Traverse in a beginner/novice lesson and its focus? |
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Definition
Description:
Keep more weight on the downhill ski.
Tap or lift the uphill ski during the traverse.
Focus:
Maintain slight separation between the upper an slower body helps to direct balance and pressure to the downhill ski. Tapping or lifting the uphill ski challenges balance on one ski. |
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Term
| Describe what the Sideslip in a beginner/novice lesson and its focus? |
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Definition
Description:
Slip downhill sideways to refine edging and pressure-control skills.
Maintain a slight upper-to-lower body separation.
Focus:
Direct balance on the downhill ski and promotes accuracy in controlling edge angles and direction of the slip. |
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Term
| For the First Turns in a Forward Sideslip in a beginner/novice lesson what is its focus? |
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Definition
Focus:
Using the feet and legs to tip and flatten skis promotes the ability to engage and release the edges an highlights the effect of edge angle on the skis' action (slipping or traversing). Maintaining balance and pressure primarily over the downhill ski develops accuracy in controlling the sideslip direction and speed. |
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Term
| Describe what the Wedge Christie (Basic) in a beginner/novice lesson and its focus? |
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Definition
Description:
Spontaneous matching of the skis occurs after the fall line.
Actively steering the lighter inside ski parallel matching and guides both skis in the direction of travel.
Increase speed gradually to encourage the skidding action of parallel skis.
Focus:
Increasing the speed and tempo of turns causes a more dramatic transfer of weight to the outside ski.
Flattening both skis to create a small wedge through the turn transition provides a small degree of speed control along with the sensation of edge release. |
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