Golf Fitness Training

Golf Description

Golf is one of the most popular and fastest growing outdoor sports in America. Golfers use a variety of clubs to hit a golf ball from a tee into the cup on each of 18 holes. The object of the game is to do this in the least number of shots or strokes. Golf is a game which requires a high degree of skill. It can be played individually or in groups of up to four. It is recommended that you seek a qualified professional for proper instruction. It is important to warm-up and stretch before golfing to improve performance and prevent injuries.

Golf Warnings

  • Regular golfers are sometimes prone to asymmetrical strength and muscular development. Avoid such muscle imbalances and potential injury by working all of your muscles equally.

Golf Sport-specific applications

  • Back strain/slipped intervertebral disc
  • Shoulder pain­rotator cuff
  • Tendinitis
  • Bursitis
  • Elbow tendinitis, especially medial epicondylitis ("golfer's elbow") and lateral epicondylitis ("tennis elbow")
  • Wrist tendinitis
  • Foot problems: metatarsalagia, plantar fascitis, athlete's foot, blisters
  • Dehydration, overheating, sun exposure, lightning

Golf Applicable substitutions

  • Clothing: loose-fitting and comfortable
  • Glove: worn on non-dominant hand
  • Shoes: properly fitted, spikes are recommended
  • Clubs: consist of woods, irons and a putter; golfers may carry up to 14 clubs
  • Golf bag: to carry clubs, balls and other golf equipment
  • Golf balls
  • Tees

Golf Reference sources, organizations and publications

  • Professional Golfers Association of America (PGA): 100 Avenue of the Champions, Palm Beach Gardens, FL 33418, (407) 624­8400
  • United States Golf Association (USGA): Liberty Corner Rd., Far Hills, NJ 07931­0708, (908) 234­2300
  • NCAA: 6201 College Blvd., Overland Park, KS 66211­2422, (913) 339­1906
  • National Golf Foundation: 1150 South U.S. Highway One, Jupiter, FL 33477, (407) 744­6006
  • Golf Magazine (published by Times Mirror Magazines): 2 Park Ave., New York, NY 10016
  • Golf Digest (published by Golf Digest/Tennis, Inc.): 5520 Park Avenue, PO Box 395, Trumbull, CT 06611­0395


Recreational: Anaerobic/Interval

Fitness Benefits

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 2
  • Body Fat Recution 1

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 1
  • Coordination/Skill 4

Muscle groups used

Primary muscles: forearms, wrist flexors, wrist extensors, rotator cuff muscles, triceps, latissimus dorsi, posterior deltoid, calves, gluteus maximus, quadriceps and obliques Assistance muscles: hamstrings, biceps, abdominals (rectus abdominus) and trapezius

Energy expenditure

Approximately 0 Calories per minute per pound of body weight

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