TEEN TRAINING 1/2-HOUR PACKAGES (12-18 YEARS OF AGE)


ONE TEEN One Session Package $37.50 + $4.87 HST = $42.37


5 Sessions Package $172.50 + $22.42 HST = $194.92


($34.50 + $4.48 HST = $38.98/session)


10 Sessions Package $325 + $42.25 HST = $367.25


($32.50 + $4.22 HST = $36.72/session)


20 Sessions Package $620 + $80.60 HST = $700.60


($31 + $4.03 HST = $35.03/session)


TWO TEENS One Session Package $25 pp + $3.25 HST = $28.28 pp


5 Sessions Package $117.50 pp + $15.27 HST = $132.77 pp


($23.50 + $3.05 HST = $26.55 pp/session)


10 Sessions Package $360 pp + $46.80 HST = $406.80 pp ($36 + $4.68 HST = $40.68 pp/session)


20 Sessions Package $412.60 pp + $53.64 HST = $466.24 pp


($20.63 + $2.68 HST = $23.31 pp/session)


Stretching and Pain


There should never be pain when you are stretching! If there is you are either injured and should not be stretching or you are overstretching. Make sure your body position is correct for the muscle group you are targeting and you just want to feel a gentle amount of tension in the targeted muscle. Go to a point that you feel a stretch but not pain. If you are stretching too much, the muscle will contract (called the stretch reflex) and do the op- posite of what you are trying to accomplish. This includes bounc- ing when you are stretching, when you bounce you can take the stretch too far and the “stretch re- flex will activate” or worse you go beyond this defense mechanism and injure yourself.


It is important to consider our unique abilities and limits. Each person’s flexibility, injuries and strengths are so different that there are no hard and fast rules about which stretches are uni- versally best. Consult your trainer or physical therapist about which stretches are best for you. Include these in your routine today and your body will thank you tomor- row.


2010-2011 PROGRAM GUIDE Ontario Racquet Club 69


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82