Please e-mail address changes, unsubscribe requests, or submissions to me.
In this issue:
Re: Jacket losing stiffness
Re: Jacket losing stiffness / mats / hand stop
Re: Lasik Surgery Report
Re: hand stop position
Re: mats
Re: 3P in southern NJ?
Rear sight colors and filters
Essay on fitness/nutrition
NOTE: I did receive several responses to my query regarding increasing traffic at the Atlanta Olympic ranges. I have decided not to include them here just in case they may wander into the wrong hands accidentally (the same reason a similar thread was killed on the Target Talk BBS). FYI, I have not received any response to my email to Gary Anderson and the brass at USA Shooting though Jayme Dickman did try to phone me. If someone can get an "official" statement regarding future plans for the facility, I'd love to hear it!
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Reply to:
Guido LAstra
Bogota, Colombia
When you buy shooting clothes today, make sure
that the clothing isn�t made of just cotton canvas
that used starch to make it stiff. These clothes will be soft very quickly. To make your jacket stiffer you can follow the Editors Tips, or you could try a special fluid named
"CottonFix" that gives back the strength and stiffness to
shooting jacket.
For more information contact
Magnus Salomonsson
[email protected]
http://www.shooters-shop.com
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Just a little imput to the last newsletter-
1. Centershot Sports sells "shooting clothing helper" (for a better name)
you apply it on the inside of your shooting clothing and either iron it dry
or let it dry on it's own. This product improves the stiffness of your
clothing.
2. I noticed that the older prone shooters at Camp Perry, used a Creedmore
shooting mat and put door mat where your elbows belong. These door mats were
made of various materials and thickness depending on the shooter.
3. I've been told to use a smaller handstop to stop the hand pain. The large
Anschutz black handstop can be made smaller by taking the "horseshoe" off and
just use the what's left. Or purchase one of the many smaller handstops that
are being made now.
HAPPY HOLIDAYS!
RScott
[Editor - CenterShot has CottonFix that the first reply mentioned.]
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Dear Michael:
I would like to second the comments on LASIK. I had 20/400 uncorrected
vision in both eyes, bordering on the legally blind. In the five months
since the procedure, I have better than my best corrected vision with
glasses, better color acuity, and can more accurately see slope and
grade. While I have noticed no radical improvement in my scores, it
also has not proven to be a handicap,either. I was shooting the week
after the surgery, and scores continue to improve. Ironically, now that
I can see to do my administrative handling, I may be able to get full
advantage from a proper set of shooting glasses with iris and etc.
Charlie Short
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About the hand stop and hand position. I have two points for others to consider. First, it is absolutely necessary to keep the hand straight inline with the arm otherwise the tension from the sling will pull the hand around to the inside, outside or even up and down. This causes a strain on the muscles in the hand, wrist and arm, which ultimately become painful. This also causes the position to creep around in the direction of the pull on the hand/wrist. Without your shooting jacket or sweats, hold your sling arm with the opposite hand just above the elbow. Now move your sling hand and fingers around. Find a position where your muscles feel flat and relaxed. Try to duplicate that feeling and arm/hand position under the sling and against the handstop.
The other thing that must be considered is the position of the thumb in relation to the handstop. If the shooter is making any effort to "muscle" the hand into position or against the pull of the sling the big fat muscle on the thumb will make you wish it was a 120 shot standing match with no prone strings at all. The handstop should be one that is small enough or can be adjusted so that it does not stress the thumb muscles.
I said I had two things but I thought of number three. The height of the handstop and the connection point for the sling can also cause stress on the hand. If the sling connects too far forward or above the point where the hand contacts the stop I find (others may not) that it is impossible to get the wrist straight and hand relaxed against the handstop. I also find (other again may not) the sling running snugly or even tighly against the top of my hand presses it against the rifle and actually allows me to relax my hand better. Do not hold the rifle with the sling hand - sitting here writing and thinking about it. I dont think I even close my hand it just lays there against the stop.
A special note for Highpower/300 Meter shooters. I find that rounder rather than sharper (bad description) handstops absorb some of the additional recoil. Shooters that have only fired smallbore in prone matches have got to try 300 meter or maybe a PALMA gun :-)
I own no shares of Jensen stock, so this is not an advertisement - I do like the Jensen handstop. It is adjustable like the Anshutz but has a smaller radius which stresses my thumb less. I use it on highpower and smallbore prone guns.
J.D. Hicks
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Mr. Ray:
I think that the Creedmoor flat (not the roll-up version) shooting mat has enough padding for hard surfaces. It folds in three parts and is available from OK Weber 541 747-0458 for a little less.
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| Subject: 3P in southern NJ? |
Rich Allaire
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Michael Ray: would you consider posting the following questions in the
UIT newsletter.
What conditions or circumstances would warrant the use of the colors or
filters in a rear aperature? How would you choose a color filter
combination based on light conditions? What are the advantages or
disadvantages of using color or light filters in the rear aperature?
Thanks,
Ed
[Editor - I don't happen to know of any disadvantages unless you spend more time fiddling with various colors than concentrating on shooting. Like the new 48 (!!!) color Gehmann rear iris - holy cow! As for when you would use them... whenever the sight picture is not optimal after adjusting the diameter. If it's really bright out, I may use a polarizer and a light grey filter. If it's pretty dark, I usually use a yellow or amber filter.]
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Hi Michael, this is Megan Jeffery. I wrote you a few months back, asking for help in regards to how nutrition can effect a shooter's performance. I finised my essay, although it focused mostly on how fitness effects a shooter's performance. I hope you enjoy it.
Take care, and have an excellent holiday. :)
Kinesiology I.S.U.: The Need For Physical Fitness
Megan Jeffery
Dec. 4, 2000
Physical fitness is vital in all sports if the anthlete is to achieve the best results. Fitness involved in target shooting is just as demanding as any other sport. To achieve physical fitness, it is necessary to maintain a fitness program which challenges the body as well as the mind. Attention must be paid to aerobic, strength, and flexibility training, as well as proper nutrition when conditioning the body for results to be expected.
Through physical fitness, a target shooter's performance can be improved.
Target shooting is a sport of fine-muscle control and endurance. Shooting does not require a wide range of movement of the body and its limbs, the large muscle groups are not actively involved; fast and great effort in short spaces of time are not called for1. Although target shooting does not involve the heart and lungs as does a 10 km run, the muscles used by a shooter can become as starved for oxygen as the muscles of a runner, therefore it is vital for the athlete to be physically fit in all perspectives. The sport demands precise and well coordinated movements, quick reactions, a good sense of balance, and flexibility of the body and limbs. Muscle-tone must be suitable, neuromuscular systems and fine motor skills must also be well developed if the best possible performance is to be achieved2.
Physical fitness is a valuable supplement to a marksmanship-training program. An overall conditioning program is not regarded as a replacement to training on the range, but rather as an addition, to provide significant benefits with relatively small investments of time3. The off- season is the ideal time for any athlete to focus particularly on the physical demands of the sport, rather than the technical. Physical conditioning is estimated to contribute as much as 35% to a shooter's performance4. Although 'bone-on-bone' shooting positions have been designed to minimize the involvement of muscles, they cannot eliminate the need for muscles entirely, therefore it is important to condition the body's muscular system. Static positions assumed while shooting restrict blood flow to the working muscles, depriving the cells of oxygen. The more efficient the muscles are at utilizing the limited amounts of oxygen available to the muscle, the greater their resistance to fatigue5. Sufficient strength with endurance and flexibility is what the competitive rifleman needs6. To improve one's physical fitness, weight-training and aerobic- conditioning are essential to building both strength and endurance.
Endurance training, often called aerobic training, consists of prolonged exercise that sustains an elevated heart-rate. 7 Aerobic conditioning will produce a more efficient cardiovascular system; reduced resting heart-rate and allows for a quick recovery back to a slower heart-rate upon the cessation of exercise. Although shooting does not make demands on the body's aerobic energy system, a conditioned aerobic system can have many benefits to a marksman. A limited number of shooters learn to release the shot when the rifle is at its maximum steadiness; between heartbeats. A slower heart-rate can be of significant advantage, and in close matches can make the difference between winning and losing.
Strength training has also been found to improve a shooter's performance.
This is when the athlete works the muscles against resistance and exhausts them by depleting their glycogen stores. As a result, the body's cells store more glycogen and increase in bulk and strength8. Strength for rifle shooters is more closely linked to the aerobic preparation of the shooting muscles, than the ability to lift heavy weights. Heavy weight training for the body may actually reduce a shooter's ability to hold position for long periods of time9. However if a 'light weight' program is implemented, then strength training can result in less fatigue and improved stability in positions.
Competition schedules and training demands are such that muscular fatigue is inevitable. Fatigue often results in an increased tension deep within the muscle. Stretching the muscle relieves miniature muscle spasms by improving blood flow throughout the muscle10. The primary goal of a stretching program used before and after shooting is not to improve the mobility of specific joints, but to work the stiffness out of tired and overworked muscles. Stretching has two benefits: it lengthens muscles and tendons making it possible for you to get into your shooting positions more easily; it induces a relaxation response which reduces the frequency and magnitude of those involuntary twitches11.
A fitness program should be regarded as an invaluable tool and a supplement to a total marksmanship training program. Overall muscular-conditioning will result in an increased ability to hold your body and a rifle stationary. A relaxed, correct position will be easier, and reaction time will be faster. The heart will become stronger; oxygen capacity (MVO2) will be greater, thus breath control will improve. Overall muscle strength and endurance will be improved, giving more control over a rifle and subsequently better performance.
Shooting itself does not require much energy but other associated tasks will increase energy use. All additional activity, such as walking downrange to change targets, adjusting equipment, or talking to others will only have the tendency to increase energy use and heart rate, thus performance will deteriorate. Nonessential activity prior to and during a string of fire should be minimized to achieve the best results. Nutrition plays a crucial role in energy consumption because if one is not fueling their body with the right essentials, then the body is not burning it's energy efficiently.
Fitness can be defined as: the ability to perform work with a minimum effort. Nutrition is vital to becoming physically fit in order to supply muscles with the essentials to do the 'work', i.e. carbohydrate, protein, and fat. Proper nutrition consists of a varied diet that has approximately 60% carbohydrates, 15% protein, and less than 25% fat12. Vitamin supplements are not necessary if a varied diet is consumed. It is recommended that a 'before match' supper should consist of mostly carbohydrates, such as pasta because carbohydrates play a key role in the supply of energy to the muscles, and the supply of energy for the brain functions. An athlete should also plan a healthy breakfast which contains high energy foods and some protein which can provide energy throughout the day. For on-range snacks, one should eat fresh or dried fruits, crackers and cheese, or lean meat sandwiches to keep a steady supply to the body without putting it under any digestive strain. It is best to consume food in small proportions, otherwise, if food is eaten in large proportions than blood rushes to the stomach after meals and is not available for the decision-making brain and working muscles13. Special attention should also be paid to the intake of fluids, because a lack of fluids in the system can cause loss of energy and physical strength during matches, of course an excess of fluids can lead to discomfort on the range, and a loss of concentration. Poor nutrition during a competition will result in poor performance, so in order to perform well, one must also adhere to the body's nutritional needs.
There is also an opposite side to the positive effects of nutrition; the negative effects of poor nutrition. Although almost all target shooters know the downside of poor nutrition, the facts are still ignored. Types of foods a marksman should avoid are foods such as coffee because it contains caffeine which causes mild muscle tremors, effecting one's ability to stabilize the rifle. Products which contain refined sugars and white flour (monosaccharides or simple sugars) for example chocolate bars, sweets, and cakes should be completely ruled out14. Simple sugars are very rapidly absorbed from the stomach into the blood; quickly raising the sugar level.
This rapid rise in blood sugar causes insulin to be released which breaks down the blood sugar, which causes a mental depression of low efficiency.
This results in an increase in heartbeat combined with loss of concentration.
Various chemical compounds are used to artificially enhance one's performance to give desired results. These 'enhancers' can be found in a wide range of products, such as medications commonly used for treatment and nonprescription; household drugs. Any method of artificially enhancing performance that is not specified as being permitted by the rules is forbidden, since it would be contrary to the principle of fair and equal competition between athletes15. One commonly used sport enhancer are 'Beta Blockers', they are used to control one's blood pressure by thinning the blood, thus the advantage is a slower heart-rate. Most drugs, including alcohol, nicotine, and caffeine affect the brain and the nervous system, which in turn influences the functioning and control of the body's muscles16. In most cases, the use of drugs is actually harmful to a target shooter's performance. The common effects of drug use is high blood pressure, heart-rate and rate of respiration increased and muscles tremors are induces17. To achieve the best results, it is best to avoid all 'sport enhancers'. If one maintains a healthy diet, the need for enhancers is eliminated, and the shooter is depending on total physical fitness for success.
When reviewing the sport of target shooting and its physical demands to achieve success, it is clear that the need to be physically fit is essential. A shooter's performance will improve by maintaining a physical fitness program, a balance of aerobic endurance, strength, and flexibility training should be included in the program to make it effective. Improved fitness will result in a lower heart-rate, a larger lung capacity (MVO2) and oxygen efficiency; thus improved muscular endurance, allowing for better muscular control and stability in static positions. A competitor at any level of shooting would be wise to observe the potential benefits to performance and better health that results from physical fitness.
ps I had references, but when I copied them into hotmail, it wouldn't allow it, so not all this info is mine.
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End of UIT Mailing List #7
Michael Ray - DBA & Systems Engineer
Rose-Hulman Inst. of Tech. Rifle Coach
UIT Shooting Page - http://www.geocities.com/Colosseum/1190/index.htm
