january 2017 indexmathsci2.appstate.edu/~wak/newsletters/000 article index thru dec 2016.pdfwax and...

PEAK PERFORMANCE

ARTICLE INDEX

Peak Performance, Article Index

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ARTICLE INDEX December 2015 Update

Photo on the Summit This Big Mountain image was a contribution to Peak Performance Gazette by HEAD Ski Company.

(Photo: Alex Kaiser)

From the Top

By Witold Kosmala The Publisher and the Editor of Peak Performance Gazette PSIA-E Alpine, Level III Ski Instructor, Coach and Trainer K2 Ambassador

Welcome to Peak Performance Gazette. Gordon Carr has graciously prepared this Index of Articles for your convenience in finding your way through the sea of knowledge flowing at you through these gazettes. I hope you will visit this Index often and find what you need. If you do not find what you are looking for, then write me at

[email protected].

All gazettes are available through any of the following:

• http://www.peakperformancegazette.com • www.dropbox.com/sh/wjrz16pzrpho63i/PQr004dmUj • www.facebook.com/peakperformancegazette • Google search “Peak Performance Gazette” and see the first item. • www.mathsci.appstate.edu/~wak/.

Come back often. Happy reading. Enjoy and share.

FEBRUARY 2009 Lesson Planning: ICGIAS: Introduction, Coaching, Guided Practice, Independent Practice, Assessment, Summary

Teaching The First Turn

MARCH 2009 Witold’s DCL Tryout Accident

Gordon Carr


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Hand and Pole Position Stages of Learning: Concrete, Associative, Autonomous Related to Feedback

APRIL 2009 Recapture What It Is Like to Learn

Smoking Cessation

JULY 2009 Imagery and Self Confidence The “Power” of Teaching: Help or Harm? SEPTEMBER 2009 Difficulty of Learning Good Muscle Movements, Ease of Learning Poor Ones Body Position and Movements: Correct Choices or Incorrect Reactions Use the Clock to Help Complete the Turn Benefits of “1000 Steps” Drill Eye Protection from UV Rays

OCTOBER 2009 Big Mountain Challenges Reflections upon an AASI Level III Exam Early Season Dry Land Training

NOVEMBER 2009 Principles of Feedback Choosing Correct Equipment Your Responsibility Code

Basic Tips for Teaching Beginners Tips for Gripping Poles and Straps

DECEMBER 2009 Some Fundamental Ski and Snowboard School Rules Musings About Skiing Portillo, Chile More Principles of Feedback Kinesthetic Information From Your Toes Ups and Downs of Skydiving Teaching Tips: The Turning Wedge, The Beginnings

JANUARY 2010 Tips on Lesson Pacing Learn One Legged Skiing to Become a Better Two Legged Skier Teaching Tips: Wedge Christie Turns Safe Tips for Winter Driving

FEBRUARY 2010 Information About the 2010 Winter Olympics Strength and Performance Asymmetry: How to Test for It Wax and Waxing Facts Teaching Tips: Wide Track Parallel Turns Assessing a Student’s Readiness To Advance To More Difficult Terrain or Tasks

MARCH 2010 Ski School Photo 03/10, and Kosmala family photo circa 1975 Save That Anterior Cruciate Ligament (ACL) Skiing Tips: Ice and Glare Teaching Tips: Dynamic Short Turns Tech Talk: Selecting the Correct Snowboard Length Tech Talk: Twin Tip Skis Biography of Will Mauney Photo Montage at Mammoth Mountain and Other Places


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APRIL 2010 Words From Our Director Musing on Specialized Boot Fitting Summer Training vis-à-vis a Bike for Difficult Winter Terrain Develop a Personal Improvement Plan Trivial Pursuit Questions about Sugar Mountain More Tips to Avoid ACL Injury Assessing a Student’s Readiness to “Move Up” Tech Talk: New K2 Ski Technology for 2010-11

JULY 2010 Reflections of an Olympic Athlete After a Career of Competitive Racing Building Trusting Relationships: The JoHari Window Summer Conditioning for Winter Skiing and Riding Cross Training with Summer Road Cycling Health Hints on Eating Well

SEPTEMBER 2010 Preseason Tips on Fitness Reflections On and Dreams About Skiing Tuckerman Ravine Sugar Mountain Trivial Pursuit Answers Science Behind Fall Leaf Color Assessing a Student’s Readiness to “Move Up” Health Tip: Eating “Orange” Cross Training Photo Montage

OCTOBER 2010 Prep Tips For the Coming Season Plus PSIA/AASI Info Build Trust as the Foundation for Skill Development Guaranteed Ways to ERODE Trust The Science Behind Trees’ Leaf Drop Tech Talk: The Basic Profile of Rocker Technology (K2) Health Tip: Eating “Yellow”

NOVEMBER 2010 Tips For Preseason Conditioning Developmental vs Corrective Learning Drills and Tasks The Science Behind Snow Crystals Dry Land vs Cross Training Tech Talk: Boot Fitting Health Tip: Eating “White” Thoughts on Wearing a Helmet

DECEMBER 2010 Reflections on Basic Class Handling and Your Responsibility Code Teaching Guests Skills Comes After Assuring Their Safety

Tech Talk: Snowboard Baseline Concepts (K2) Health Tip: Eating “Green” Strong or Powerful?, Revisited: Plyometric Exercises

JANUARY 2011 Back To Basics: Hop Turns and Leapers Practice Skiing Moguls Without The Moguls Teaching Tip: Short Swing Health Tip: Eating “Indigo”

Teaching Tips: Strong Inside Half and Parallel Legs and Skis

FEBRUARY 2011 More On Parallel Legs and Skis Tips For Keeping Your Feet Warm Reflections on COMPLEX Boot Fitting


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Cross Country Skiing Travelogue Will Mauney’s Words From Alpine Meadows Resort, Lake Tahoe, CA Teaching Tips: Movement Analysis Teaching Tips: Getting Skis On Instructions for Loading a Chair Analysis of Various Size Turns

MARCH 2011 What Makes a Successful Coach Ski Performance in Powder, Crud, Trees, Steeps, and Moguls Skiing Hardpack: The K2 Coomback A Day in The Life of a Sugar Mountain Ski Patroller Thoughts on Customized Fits in Ski and Snowboard Boots Am I a Dynamic Skier? Teaching Tips: Skiing Crud

APRIL 2011 Congrats to Sugar Mountain Instructors on PSIA-E/AASI Certification Living In an Ice Castle Summer Training for Balance Improvement Skiing Tips: Powder Health Tip: Anticancer Diet and the China Study by T. Colin Campbell

JULY 2011 Skiing Travelogue John Clendenin’s Ski Method Book Review: “Ultimate Skiing” by Ron LeMaster Health Tip: Eating Tropical Fruits and Veggies

SEPTEMBER 2011 36 Years As An Instructor: The Most Unforgettable Student Highlights of the PSIA-E Skiing Clinic at Sugar Mountain, 3/7-8/11 Dry Land Exercises Toe Articulation Health Tips: Misc

OCTOBER 2011 Our Own Mike Simmons with Olympic Gold Medalist Lindsey Vonn!! Vonn Has 4 Overall World Cup Championships. She Ranks Third in Number of World Cup Career Wins With 57, Behind Only Stenmark (87) and Moser-Proll (62). The Swiss Got it Right Book Review: Beyond Boundaries—The New Neuroscience of Connecting Brains with Machines by Miguel Nicolelis Mining Diamonds in Canada Skiing Tips: Pole Touch vs Blocking Pole Plant Highest Mountains in the USA What Are Poles Used For?

NOVEMBER 2011 This and That About our Local Area and the NC Senior Games Tech Talk: New Fischer Vacuum Boots Principles of Class Organization: ICGIAS: Introduction, Coach, Guided Practice, Independent Practice, Assessment, Summary It Is All About Feet Ski Tips: Training Tips and Tips For a Successful Snow Sport Instructor Career

DECEMBER 2011 Tips From Our Director on Being “Professional” and Creating Successful Lessons “My Love For Skiing”: Interview with Bob Muran Accurate Demos are Key


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Ted Ligety’s Thoughts on the New FIS GS Race Ski Standards Improve Your Race Times Teaching Tips: Wedge Christies, Spontaneous Christies, Narrow Wedge and Braking Wedge Ski Lesson 101: Fundamentals Hints For a Successful Ski or Snowboard Trip

JANUARY 2012 Summary of Ski Technique Presented by Witold In The Classroom Skiing Tip: Progressions for Skiing On One Ski—The “Outside Ski” Tech Talk: Sidecut Radius And Torsional Stiffness Skiing/Riding and Hydration

FEBRUARY 2012 Skiing Tip: Progressions for Skiing On One Ski—The “Inside Ski” Fixes for Being In The “Back Seat” Shin Bang! Prevent ACL Injuries Health Tips: Chapped Lips and Vertigo Reflections on Boot Fitting PSIA-E/AASI Exam Updates

MARCH 2012 Skiing Tip: Trees and Steeps Spring Skiing Tips Racing and Extreme Skiing Tips Skiing Tips: Square, Box Top and Hop Turns; and, Railroad Tracks

APRIL 2012 “Thanks” From Our Director Reflections on a Lesson Past Biography of Eva Twardokens and Crossfit Training Teaching a Different Sport—Teach Young Kids Two Wheel Bike Balance Quickly Ski Tip: Learn From Watching Ted Ligety Ted Ligety’s Thoughts on the FIS 195 cm / 35 m Radius GS Ski Rule Race Coaching: Tips, Tactics, and Technique Health Tip: The Bitter Side of Sweet Don’t Be a Distracted Driver

JULY 2012 Where and How to Access Part II & III of the Eva Twardokens Articles Book Review: Skiing Since WWII and Two Books About the History of Skiing: Antiquity to WWII. Ted Ligety’s Reflections on Heli-skiing With Warren Miller From Cars to Skiing—Smoothness 2012 PSIA/AASI National Demo Team Members

SEPTEMBER 2012 Words on The 2012 Summer Olympics Exceptional Disabled Athletes Trail Work at Elk Knob State Park Twelve Years of Grit and Determination Leads to PSIA-E Level II Exam Success The Art of Ice Climbing Water Proof, Breathable, Hi-Tech Fabric Care From Cars to Skiing—Over Steer Health Tips: Hints to Battle Fatigue The Trikke and Skiing

OCTOBER 2012 Personal Skiing Improvement Through Video Analysis The Legend of the 10th Mountain Division PSIA-E Alpine Exam Process Evolution—Important Updates Kayaking: A Thrill A Minute From Cars to Skiing—Under Steer


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NOVEMBER 2012 Reflections on Sugar Mountain’s Earliest Opening Day And “Thanks” to ALL our Resort Staff USSA’s Investment in “Good Skiing Fundamentals” Tips to Say “Goodbye To Fear” Tech Talk: Improve Visibility and Special Tactics When Skiing/Riding In Low Light Cross Training: Cycling Summary of Classroom Coaching With Witold—2012 From Cars to Skiing—Tires, “Z”, “C”, & “S” Turns

DECEMBER 2012 Our Director’s Tips For Being an Effective Snow Sport Instructor Increase Your Knowledge of Our Snow Sport: Become a Better Instructor PSIA-E/AASI Membership, Certification Levels, & Learning Resources Teaching Strategy: Take a Skill, Drill, or Task and “Work It” 4096 Different Ways 10 World Class Resorts Within an Hour of Salt Lake City Cross Training: The Art of Ice Skating From Cars to Skiing—The Race Line

JANUARY 2013 Inside Leg Extension: A Parallel Leg Transition Just Another Day in the Office: Collage of Skiing Photos by a Ski Patroller Cross-Training: Tight-roping Peak Performance Index for New Instructors Ted Ligety’s Technique Explained Comma Turns From Cars to Skis: Sound Systems

FEBRUARY 2013 The Long Snowy Journey (Part 1): A Warren Miller Shoot in Northern China – A Chris Anthony Narrative There’s Always Room for Improvement Cross-Training: Ice Racing Training: Stivot Turns From Cars to Skis: A Few More Connections

MARCH 2013 The Director’s Turn: A compilation of Sugar Mountain’s Ski and Snowboard School Instructors’ Certifications Witold Celebrates His Survival, Five Years Post Traumatic Ski Accident Why Smaller Areas Produce World Class Talent

E = MC2 and The Curley Footed Shuffle The Long Snowy Journey (Part 2): A Warren Miller Shoot in Northern China – A Chris Anthony Narrative Equipment: KNEE Bindings – A Safety Alpine Binding Equipment: Rocker Technology – Illustrated with K2 Chargers

APRIL 2013 How to Improve Balance and Influence Attitudes: JUMP! It Was the Best of Times; It Was the Worst of Times A Season to Remember – Doug Washer’s Narrative of the Longest Season at Sugar Mountain and Personal

Travelogue Racing: Hard to Fathom Making History at World Ski Championships – Ted Ligety Training: Park and Ride Health: Will Power: The Self Control Muscle

JULY2013 Treating Running Injuries: Form vs Footwear Tribute to My Father, Vino by Chris Anthony Training: Ski Training in a Shower Health: Q Angle and ACL Injuries Health: Let’s be Honest! Cellulite Bites!

SEPTEMBER 2013 A–Frame on Skis


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Valbruna – Warren Miller Trip Effects of Ski Slopes on Appalachian Headwater Streams Cross–Training: Training for the Black Diamond and the Baseball Diamond Dry – Land Training: Walking and Jumping

OCTOBER 2013 Main Course: The Best Medicine. – Sleep Movements – Active or Passive? An Introduction to Basic Teaching Principles Equipment: Resorts Move Toward KNEE Bindings for Employees Health: How to Prevent “Choking” Under Pressure Dry–Land Training: Narrow Stance or Wide? Some Thoughts on Pole Usage

NOVEMBER 2013 Main Course: Helpful Hints From Holly – Some Words to Our New Instructors Equipment: Introducing K2 Ski Boots Training: Sugar Mountain Does It Again! Summary of PSIA-E Alpine Clinic Training: The Learning Never Stops: Dr. K’s “Skiing in a Classroom Series” What is a Pre-Jump? What is a Fall–Line? What are Side-Slips? What are Bowties?

DECEMBER 2013 Director’s Turn: Customer Service and “Earn Your Rainbow Each Day!”

Burned Out on Cross Fit But Love the Community? You Don’t Have to Quit! Changes in Alpine Exams by Don Haringa, PSIA-E/AASI Director of Education and Exams

Skiing: Twist and Shout (Ouch) Cross–Training: About Balance Community Dry–Land Training: Moving Forward; The Dry Land Portion Training: Narrow Stance or Wide: Clarification Equipment: K2 AMP Rictor 82 XTI and K2 AMP Rictor 90 XTI This and That: Tough Lungs; Sugar Mountain’s New Slope; Choose Words Wisely

JANUARY 2014 Know The Rules Twist and Shout (ouch!) Hip Exercises More Than One Way To Get Down The Mountain Let The Games Begin (Olympics 2014) Fix Dry Lips Dry Land Training: All About Half Moons Training – On Snow: Moving Forward 45 Simple Exercises On Snow

FEBRUARY 2014 Song Without End (Reflections on 49 Years Skiing) Stand Up Without Using Your Arms On The Road With Doug Washer – Lake Tahoe Training: White Pass Turns About Platform Angle Health: Swallowing The Pain Balance: Moving Forward

MARCH 2014 Director’s Turn: We Ride Together Succeeding Through the “Reverse Progression” of Life Vim, Vigor, and Versatility – Improvement On Smaller Mountains

To Ski Or Not To Ski: That Is The Question (Living the Life of a Vail Ski Instructor) A Passion For The Sport (A Training Clinic Carries Forward to Today) Training: 1000 Words About 1000 Steps Exercise According to Witold


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Training: Guided Discovery Health: What Is Juice Plus?

APRIL 2014 From The Top – (Do You Wait For Perfect?) April Showers Bring…How Do You Plan For Improvement? Fear Is Real Terrain-Based Learning Improving Skills On An Outside Edge Of An Uphill Ski Health: Beware Of The Chair

JULY 2014 (IN THE NEW FORMAT) The Best Medicine: Sleep Color Lenses – What Color For What Conditions It’s Never Too Late – A Learning Journey Dry Land Training: Leg Muscle Imbalance and Foot Strength Health: Changing For Good

SEPTEMBER 2014 Arms And Hands (Position) The Glittlen (You have to read this one to learn what a “glittlen” is) Getting New Glasses (And Skiing)

Mush You Huskies Dry Land Training

Walking Can Cause Knee Pain? Should We Think About Breathing? BOSU In The Summer

Health: The Pursuit Of Happiness

OCTOBER 2014 What Students Remember Most

Reaction Time Do You Trust Us? Tissue Prep And Conditioning For The Minimalist To The Pro PMTS Ski Racing: Developmental Movement Ability, “Check Point 1” Long Leg / Short Leg

NOVEMBER 2014 Tribute To Vino Anthony: What Parents Pass On

Running Got You Tired? The Necessity Of Play Wanting The Return Business? Let’s Look At Ways To Do That! Eva T.’s SKI STRONG How Should You Carry The Skis To The Slopes? PMTS Racer Development: “Check Point 2” – Transfer To The Uphill Ski Little Toe Edge

DECEMBER 2014 What’s Important In Preparation For Exams (Dynamic Balance And Posture) High Altitude Training Momentum Is Your Friend Point Of No Return Peak Performance Index For New Instructors Skier’s “Home Position” Long Leg/Short Leg

JANUARY 2015 Internalizing the Dynamics of Skiing Can One Ski with NO Dorsi-flexion? Tree Wells 71st Eastern Snow Conference, Boone, North Carolina Training: Sequential Moves Health: Point of No Return in Losing Body Heat


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FEBRUARY 2015 Knowledge Need for Snow Sport Instruction and Coaching Skiers Suffer Hypothermia Altitude Sickness Movie Review: The Man Who Skied Down Everest Training: Bull-fighter’s Turns Training: Bellows Turns

MARCH 2015 No Surprises! (Hints for Taking Certification Exams) Ability vs Skill Skiing Trees Training: Holding Another Skier Training: Moving to the Next Level—Instantly! Health Course: Protein Guide

APRIL 2015 The Tipping Point: Or You Can’t Get There From Here Aerial Tramways in the US No Surprises in Certification! Time and Focus Professionalism and Professionals in the Snow Sports Schools 9 Volt Battery Safety Training: “Warming Up” on the Slopes Training: Pressuring Toes Training: Bottom of the Wedge Christie Turns Test Your Visual Accuracy

JULY 2015 “Putting the S in Sand”– Skiing the Great Sand Dunes Grass Skiing Down Sugar Mountain Resort, NC Grass Skiing and Boarding—Bryce Resort Mind Over Matter US Ski Team to Manage NASTAR Dry Land Training: What Does a Shopping Cart Have to do With Skiing? Training: Improving the Skills

SEPTEMBER 2015 The “Modern Way” to Lengthen a Leg (The Surgical Odyssey of Mike Simmons’ Legs) Choosing Between a 4WD and AWD Vehicle Differentials for Dummies Loss of Ski Dr. T Training: Edging Only

OCTOBER 2015 Versatility (Of the Third Kind)

Point of No Return in Getting Hip Replacement (Witold’s Ongoing Struggle with His Catastrophic Ski Accident During DCL Tryouts-March 2008) K2 Ski Boots Turn to Physics—Pressure, Force and Sports on Ice and Snow Training: Pressure Only

NOVEMBER 2015 Skiing Above the Arctic Circle—A Travelogue US Ski Team Athletes and Coaches do Drills with PSIA Instructors at Snowbird The Basics: Hydration Beaver Creek Ski Instructors are Looking to Start a Union Turn to Physics: What is Gravity? Training: Why Would You Want to Learn to Jump on Your Skis Training: Rotary Only—Part I


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DECEMBER 2015 From the Top—Skills Transfer More Enjoyment and Less Fatigue in Powder Hydration in Sports—Part 2 Physics: Snow Properties and the Skiing Experience Health: Need for Magnesium Dry Land Training: Indoor Cycling Training: Rotary Only—Part 2

JANUARY 2016 Poles and First Turns Sphere of Awareness Monopalooza Ski Team Training Pressure and Edging Pocket Stuffers

FEBRUARY 2016 Bill Johnson Ankle Awareness Turn Release Triggers Password Tips Fruits and Veggies Rotary and Edging

MARCH 2016 Bloody Facts Executive Tracks Skating Race Starts Rescue Dogs

APRIL 2016 Heli Skiing Going To Backcountry Guide School Protect Your Identity Herringbone Using All Skills

JULY 2016 Reality on Climate Wind in Your Hair (Sailing) Snow Sport Certification Rewards Centennial Skiers Strengthen Your Core Stress

SEPTEMBER 2016 Language of Physics and Snow Sports Remembering Doug Coombs

National Parks Centennial Blood Types Stress and Weight Gain Skating and Skiing 5 Point Side Cut Skis

OCTOBER 2016 Managing Forces in Snow Sports Explain Like I’m 5! Improving Balance


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Quad Skates Biking Reflections Causes of Stress

NOVEMBER 2016 Strength in Passion Flip, Don’t Turn Stress and Shingles Hop to Shape Core Strengthening More about Ankles B & B and Quad Skates

DECEMBER 2016 Videos for Visual Learners Forces, Center of Mass and Turns Boot Fitting Roller Skating Wheels Stress Slack Country Ankles, Ankles, Ankles

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