S p r i n g 2 011 Ac t i v i t y G u i d e

Students.
Athletes.
For Life.

T
Ma ry Ca
s
See sag
l

Cal
pa e !
ge
18

Recreational
Sports Inside:
• Membership p. 4
• Fitness Classes p. 6
• Outdoor Adventures p. 14
• Martial Arts p. 20

recsports.berkeley.edu
 Cal Ropes Course Teambuilding | Adventure | Fun

C
al is a demanding academic
environment. Communication,
creative problem solving and
teamwork all play an important
role in succeeding here. Our
ropes course – also known as a
challenge course – offers an
opportunity for your group to
break out of familiar routines to
find new ways of commu-
nicating and working together
that will transfer to the
classroom, lab, study group,
office or field of play. How does
it work? Our ropes course
features seven separate high
elements (some 40ft high!), and
over 900 feet of rope – all within
a grove of Redwood trees at the
Strawberry Canyon Recreation
Area. With support – literally! –
from cohorts, participants
forge their way across ropes
and elevated platforms;
communicating, taking risks,
building trust, having fun and
developing genuine friendships
as they solve challenges
presented by the course. It’s an
unforgettable experience.

recsports.berkeley.edu/ropes
Director of Rec Sports:
Mike Weinberger
Editor: Eric Craypo
Photography: Eric Craypo,
Jenna Tower, Bill Wyatt
Design: Cuttriss & Hambleton
 Why Strength
Train? Find out why you need
to add this to your routine.
2
6 Most Effective
Exercises Don’t have
3 much time? Do these.

Membership
4
How to join.
2 Why Strength Train?
3 Most Effective
Exercises

Fitness A complete package 4 Membership

of fitness activities – from personal 6 Fitness

6 training to seminars and group classes.

8 Group Excersise
1 0 Sport Clubs
1 2 Intramural Sports
Sport Clubs 1 4 Outdoor
Stay competitive in a

10
sport you love. 1 6 Open Recreation
1 8 Massage
2 0 Martial Arts
2 1 Passports
Intramural
Sports Your chance to bring it.
12
Outdoor
14
Adventures Await.

Massage
Relax and Rejuvenate.
18
 We know a lot of you are loath to switch up your fitness routine:

Why you grab the running shoes, jog a few miles, or hop on a treadmill
B y E ric C raypo

for 30 minutes or so and you’re done. Sure, you work up a good

sweat and feel exercised, but don’t quit there. To truly get fit,

Strength you need to get away from the cardio-only mindset and bring on
the strength training. And that means pushing weight around: free

Train?
weights, dumbbells, stationary machines, or working with your own
body weight by doing exercises such as push ups, pull ups and
squats. Even adding just two days a week of strength
training to your workout routine will pay big dividends.

The Reasons

Muscles
Burn
Calories
You don’t have
to be LeBron James
or Serena Williams to
realize the benefits of
strength training. We’re not
talking about getting ripped;
this is more about increasing
the rate that your body burns
calories. Rec Sports Fitness
Director Devin Wicks explains
it this way: “Running, biking,
or using an elliptical trainer
are great for your cardiovas-
cular health, but they don’t
build muscle. And you want
to build muscle. When you
strength train you’re asking
your muscles to adjust and
grow to meet the demands of
pushing that weight around;
this process burns a lot of
calories – even after the
workout is over.” According to
the Center for Disease Control
(CDC), “strength training can
provide up to a 15% increase
in metabolic rate (how quickly
your cells convert food into
energy), which is enormously
helpful for weight loss and
long-term weight control.”
Develops
Functional
Fitness
It’s winter break;
you’re at home and your
parents ask you to help
rake up leaves in the back-
yard. No worries -- you’ve
been jogging three times a
week. After the rake-fest your
arms, back and shoulders are
aching; that snowboarding
trip you have planned for the
next day suddenly doesn’t
sound so good. The problem?
By restricting your workouts
to jogging, you’re ignoring a
large percentage of your 650
muscles. A good strength
training program works the
whole body: increasing mus-
cle, tendon, bone and ligament
strength; allowing you to call
on these parts when needed.
“Functional Fitness is a huge
benefit of strength train-
ing,” says Rec Sports Trainer
Robbie Earle. “It just makes
daily living much easier. And
if you snowboard, mountain
bike, play hoops, tennis, or
any athletic activity – strength
training will help you do it
better. “
Changes
Body
Composition
Strength Training, when
done regularly, will change
your body composition, and
that will make you look fit
and trim. Here’s how: as you
gain muscle you will most
likely decrease body fat due
to the extra workouts and
the increased metabolic rate
caused by growing muscles.
Your body weight may stay the
same because muscle is denser
than fat, but it also takes up
less space and gives a more
toned and fit appearance. “It’s
not unusual to see some-
one drop a size or two after
they’ve been strength training
for a couple of months,”
explains our man Devin. “An
increase in your muscle-to-fat
ratio can make a huge differ-
ence in your appearance. Even
your posture can improve. You
will feel good, look better, and
be much healthier – and that’s
the most important thing.”

Getting Started
If you haven’t done any strength training, it’s important
to start slowly. Your body will need a chance to adjust to the
new demands you are putting on it. So don’t overdo it. Consider
taking one of our free Group X Circuit Training
classes -- the instructor will work with you to
choose the right amount of weight and repeti- Group X Schedule | recsports.berkeley.edu/groupx
tions. If you prefer more individualized instruc- Personal Training | recsport.berkeley.edu/training
tion, sign up with a certified Rec Sports personal Strength Training Classes | recsports.berkeley.edu/fitclass
trainer. An intro package will cost you $95 for
three sessions with a trainer. Helpful Links
 6 Most
B y E ric C raypo

Most of us don’t have the luxury of working out for

hours each day, but being smart about the exercises

Effective
you choose – those that target multiple muscle
groups or help you burn calories more effectively –
will help you get the most out of your limited time.

Exercises
We asked Rec Sports personal trainers Devin Wicks,
Robbie Earle and Al Moolick for their top six.

(glutes, quads, your body away How: Do the kind

hamstrings), but from an object. where your palms
adds a degree This mimics how are facing away
of difficulty by we use our bodies from you as you
challenging your in everyday life; grasp the bar
balance and training your (about shoulder
control, which will body in this way width apart). These
1 help for other leg
sports: basketball,
will improve
performance and
are hard; start
slowly and don’t
6
tennis, skiing, etc. reduce injuries worry if you can’t
S q uats How: Start with when you leave do too many at Russian
Why: Hands
feet together,
then take a big
the gym and go
out into the real
first.
Twist
down, the step forward. world. Why: Our trainers
best total Your front knee How: If you can’t prefer exercises
body exercise: should bend at manage the that focus on the
works the butt, 90 degrees. Make standard push core – the group of
quadriceps, sure your feet up, start by doing muscles that wrap
hamstrings, are out in front of them against the around the center
core muscles your knees. Your wall or counter. As of your body --
and lower back
muscles – all in
back knee should
drop to just above
you get stronger,
work your way
5 instead of those
that exclusively
one movement. the floor, with the down to the floor. work the abs. We
Trainers call this
a compound
weight of your
back leg resting
You can use your
knees at first, but
Dead Lift know you want a
six pac, but nearly
exercise because on the toes. From eventually you’ll Why: Don’t be every move you
it works multiple this point, either want to have your afraid of the make ties back
muscles and return to the toes on the floor. name; it’s an to the core. Train
joints. We call it starting position To really pump up exercise anyone the core and you’ll
bootylicious. and step forward the core-building can do. And improve your
How: Do it with or with the other aspect of push there’s a good performance for
without weights. leg, or simply ups, place your reason you often whatever activity
Keep back walk forward. toes on a large see high end you undertake,
straight, with your Increase difficulty fitness ball. athletes doing this and reduce the
weight centered by holding one. The dead lift likelihood of injury.
over your feet. dumbbells. strengthens the
muscles – gluts, How: Sit on the
Squat down like floor with knees
you’re sitting on a hamstrings, lower
back – that we up and feet on
tiny stool behind the ground (or in
your heels, but use in everyday
lifting. Doing this the air for added
don’t go lower difficulty). Lean
than 90 degrees. lift will prevent
injuries when back about 45
Don’t shift weight
forward; keep 4 managing day to degrees. Keep
spine straight;
day lifting and will
knees behind your
toes as you squat. 3 Pull Ups prepare your body don’t round your
back. Now rotate
for more rigorous
Push Ups Why: Pull ups are athletic activities. your trunk (not
maybe the just your arms),
How: Keep back from side to side,
Why: The push up greatest measure straight, engage
of your fitness touching the
delivers. It works muscles in back.
– you have to be ground near your
multiple muscle Hold barbell in
really fit to do hip with both
groups -- chest, front of thighs,
them, and con- sets of fingertips.
shoulders, triceps with a slight bend
versely, you will Hold a dumbbell
and core – and the in the knees. Bend
2 movement forms get really fit doing at the hip as you
or medicine ball
to increase the
a closed kinetic them. Another lower the barbell intensity.
Lunges chain. That’s the
technical term for
fantastic
compound
to shin height.
The bar should
Why: Like engaging multiple exercise, this one follow a straight
squats, this muscles and joints gets to the back, path toward the
exercise works to push biceps and core. floor. Return to
multiple muscles, starting position.
3
 Cal Recreational Sports
Spring 2011 Activity Guide

Membership

Gordon Bayne
Member Since 1993

“I met my wife
Tamara at the RSF. She
looked at me; I looked
at her—it was love at
first sight. At least for
me it was ...”
Read Gordon’s story
at recsports.berkeley.edu

C amp u s Part n er

4

The Cal Rec Club offers memberships to students, faculty, staff,
alumni, UC Berkeley retirees, and members of the community.
We also offer locker room only memberships for bicycle commuters,
short term memberships such as day passes, and swim-only day passes.
Membership Types & Fees
Cal Students: $10 per semester. Spouses
of currently enrolled Cal students may purchase an
Associated Student membership (see below).
Associated Students: $140 per semester.
Available to students of other educational institutions
and spouses of currently enrolled Cal Students. Note:
the student must have a current CRC membership to
sponsor their spouse. Minimum age: 17.
Cal Emeriti/Retiree: $296 per year.
Includes 5 complimentary day passes per year. Also
open to Lawrence Berkeley Lab retirees.
Cal Faculty and Staff: $420 per year/
$185 per semester. Available to UCB faculty & staff,
Lawrence Berkeley Lab employees, and spouses/adult
dependants of UCB faculty and staff. Note: faculty/
staff must have a current CRC membership to sponsor
their spouse/adult dependant. One sponsoree per
household. Annual membership includes 5 complimen-
tary day passes per year and monthly payroll deduction
option (Berkeley campus employees only).
Affiliate: $648 per year/$54 per month
Available to UC Alumni with an active UC Alumni
membership and faculty or staff members of certain
educational institutions. Includes 5 complimentary day
passes per year.
Community: $744 per year/$62 per month
Annual membership includes 5 complimentary day
passes per year. Minimum Age: 17.
G u i d e
A c t i v i t y
2 011
S p r i n g
Locker Room Only: $15 per month. Access to
RSF locker rooms Monday - Friday; 6AM-9AM only.
Includes use of day locker, shower area and towels.
Overnight lockers available for a fee. Secure bicycle
parking area available in RSF garage. Membership
available to UC Berkeley faculty & staff only.
Cal STAR
• $296 per year/$99 per semester.
• Available to anyone who has a lifelong disability.
• Designed to integrate members who have
individual needs or requirements into existing
recreational programs.
• Volunteer assistants (when available).
• Minimum Age: 17.
Short Term
• $99 for one month
• $250 for three months
• Minimum age: 17.
Day Pass
• $12
• This pass allows use of all our facilities and group
exercise classes for one day.
• Valid photo ID required. Must be 17 or older.
Swim-Only Day Pass
• $5 per adult/$3 per child.
• Valid at Strawberry Canyon and Golden Bear pools
(GBRC pool is lap swim only; min. age: 12).
recsports.berkeley.edu 510.642.6400 5
 Cal Recreational Sports
Spring 2011 Activity Guide

Fitness

Boot Camp
Instructional Fitness Class

A focused boot
camp participant
works the bands
during a late
afternoon training
session at Edwards
Track Stadium.

C amp u s Part n er
 G u i d e
A c t i v i t y
Cal Recreational Sports is dedicated to enhancing the knowledge,
wellness, fitness and quality of life for students, faculty, staff

2 011
and the community. We offer a complete package of fitness and
recreational activities; from individual and group classes to seminars

S p r i n g
and courses designed to meet your fitness and recreational goals.

BodPod

We offer classes and workshops in a variety The Bod Pod is a body composition testing device. It is
of fitness and sports activities, including: tennis, the best way to determine fat and lean mass, resting
swimming, strength training, boot camp, dance, metabolic rate and total daily caloric requirements –
pilates, and capoeira. Classes vary from one day info critical to designing the training approach that
seminars to semester long courses and are open to works best for you.
everyone – members and non-members. For class recsports.berkeley.edu/bodpod
descriptions, schedules and prices, go to
recsports.berkeley.edu/fitclass

Looking for ways to help improve the health and well-

ness of your staff? The Department of Rec Sports can
Go Online

• Alexander Technique help. We’ll develop an in-house fitness program for

your department. Our certified personal trainers will
• Ballet for Fitness come to your site and lead regular fitness classes at a
• Boot Camp time convenient for your staff.
• Brazilian Dance recsports.berkeley.edu/workfit
• Capoeira
• CPR
• Fitness Workshops Every Step Counts! Join the Cal Rec Sports Pedometer
& Clinics
program, start walking today, and track your steps on-
• Pilates line. Register online, then pick up your free pedometer
• Qi Gong at the RSF Membership Desk.
• Strength Training recsports.berkeley.edu/beartracks
• Swimming
• Tennis
• Tennis Endurance Get a personalized workout at an affordable price!
• TRX Suspension Our certified Personal Fitness Trainers will help
Training you achieve your goals.
• Restorative Yoga recsports.berkeley.edu/training

privatelessons
recsports.berkeley.edu/fitclass Private instruction will improve your skills and allow
you greater scheduling flexibility. Call 510.643.5151.

Now Open!

Ne Olympic Lifting Center

Discover the Mind/Body connection via our free
drop-in Group X classes such as Yoga, Pilates and Tai
Chi. To gain deeper insights, try our Instructional Class
program, which offers a more personalized, learning-
based approach to these disciplines. Topics include:
Mat Pilates, Qi Gong, Alexander Technique, and
Restorative Yoga.
Check out our series of fitness classes geared for
50 and older (adults of any age are welcome).
recsports.berkeley.edu/50+
w!
Improve your speed, agility,
strength, and fitness. Nothing works
your body better than this weightlifting
technique. Using Olympic competition lifts
(snatch and clean-and-jerk), this training
method will help you run, sprint, jump, punch,
throw – just about any athletic movement –
better than you do now. You will see a
dramatic improvement in a matter of weeks.
recsports.berkeley.edu/olympic

recsports.berkeley.edu 510.642.6400 7 4
 Cal Recreational Sports
Spring 2011 Activity Guide

Group Exercise

Eliza Tran
Cardio Kickboxing

Her fictitious
opponent reeling,
Eliza relentlessly
presses the attack
as she prepares to
launch another jab.

C amp u s Part n er
 G u i d e
A c t i v i t y
Our group exercise classes and workouts are offered FREE to Cal Rec
Club members and are designed to accommodate all fitness levels.

2 011
We offer over 100 classes each week featuring yoga, cardio kickboxing,
studio cycling, Tai Chi, plus many more. Pick a time that fits your busy

S p r i n g
schedule and come when you can.

The Full List

= competitive
Our Most Popular Classes Go Online
Intensity:
Intro Hour
New to Group X? Join us for an introductory class • 20/20/10 to
where we go over class structure, goals, equipment,

= intermediate
• Abs and Back to
attire, technique, form, and basic moves. Each Sunday
we will cover a different Group X class. • Aqua Challenge to

recsports.berkeley.edu/xintro • Aqua Exercise to

Abs & Back Intensity: to • Body Toning to

• Cardio Dance

= beginner
Tired of doing sit ups? Join us for quick but challenging to
30 minutes of Abs & Back exercises. You’ll learn • Cardio Hip-Hop to
different ways to efficiently build and strengthen
your core! • Cardio Kickboxing to

• Circuit Training

Activity Intensity Level

to
Bollywood Intensity:
For descriptions and class times, please visit

to
A cardio dance workout featuring Indian classical folk • Core Blast to

and western dance combined with western pop, Latin • Flow Strength to
and Arabic styles. It’s a highly expressive and energetic
dance style that’s just about having fun. • Group Cycling to
recsports.berkeley.edu/groupx

• Mat Pilates to
Group Cycling Intensity: to
• Nia to
A fun, high-energy indoor cycling workout that uses
music to help power you through even the toughest • Pilates on Ball to
virtual climbs!. First time riders should arrive at least • Pi-Yo (Pilates & Yoga) to
10 minutes early to adjust the bike to fit your body.
• Pure Strength to
Tease Aerobics Intensity: to • Rope Sport to
A combination of belly dancing, hip hop and classic
burlesque moves designed to burn calories! • Step Basics
• Step
Total Athletic Conditioning • Step Boot Camp to
Intensity: to
Designed to be an ultimate cross-training workout, this • Stepography
class combines track workouts, agility training, boot • Tai Chi
camp drills and strength conditioning.
• Toning Express to

Yoga Intensity: to • Total Athletic to

Enhance your body as you heighten your overall sense Conditioning
of well-being in this yoga class that links breathing, sun • Yoga Stretch
salutations, standing poses, and seated postures to
improve strength, stamina, and dynamic flexibility. • Yoga & Meditation
Restrictions/Prerequisites: Basic knowledge of yoga • Power Yoga to
is recommended. Bare feet required.
• Ashtanga Yoga to

• Vinyasa Yoga
• Zumba to

recsports.berkeley.edu 510.642.6400 9 4
 Cal Recreational Sports
Spring 2011 Activity Guide

Sport Clubs

Zully Camacho
Flanker, Women’s Rugby

Undeterred by a gang
of tacklers, Zully dog-
gedly forges ahead
in a game against UC
Davis at Witter Field.

C amp u s Part n er

4
 G u i d e
A c t i v i t y
Competition is not just about winning. It’s about coming together with
teammates to achieve a common goal; it’s about challenging yourself to
do your best. The Cal Sport Club program offers you the chance to do both.

2 011
S p r i n g
Sport Club Facts: Our Clubs:
• We have 33 Sport Club teams. Archery Roller Hockey
• Over 1,700 student-athletes participate in the Badminton Rugby (Women)
Sport Club program. Ballroom Dancing Sailing
• Most clubs compete against club teams from other Baseball Soccer (Men)
universities, but some line up against varsity teams Boxing Soccer (Women)
from Division I, II, and III schools. Cycling Squash (Men)
• These are YOUR teams — all clubs are student run. Equestrian Squash (Women)
Fencing Table Tennis

Why Join? Figure Skating

Gymnastics
1. Stay competitive in a sport you love. Handball
2. Develop friendships and memories that will Hurling
last a lifetime. Ice Hockey
3. Stay fit while improving skills. Lacrosse (Men)
4. Experience the beauty of teamwork. Lacrosse (Women)
5. Achieve balance between mind and body. Lightweight Crew
Racquetball
Tennis
Triathlon
Ultimate (Men)
Ultimate (Women)
Volleyball (Men)
Volleyball (Women)
Water Polo (Men)
Water Polo (Women)

How to Join:
To find out more about a sport club’s schedule,
recsports.berkeley.edu/sportclubs
Go Online
activities, dues, and requirements, contact
the student leaders for each sport club —
available at the sport club website:
recsports.berkeley.edu/sportclubs.

Club Highlights
Team Accomplishments
Badminton 2010 Badminton National Collegiate Champions
Lacrosse (Women) 2010 National Collegiate Champions
Roller Hockey 1st place Western Collegiate Roller Hockey League
Soccer (Women) Quarter-Finalists at the 2009 National Soccer Club Championships
Ultimate (Men/Women) 5th Place USA Ultimate College Championships
Tennis 2010 National Club Champions
Volleyball (Men) 2010 Northern California Division I Conference Champions

Individual Accomplishments
Brice Dahlmeier 2010 Northern California Collegiate Volleyball League MVP
Devon Combe Western Women’s Lacrosse League Player of the Year
Keri Murphy Far West Collegiate Boxing Association Regional Women’s Champion
Payton Marshall & Jay Stampfl 2009-2010 Water Polo All-America Team
Payton Marshall, 2009-2010 Water Polo All-Conference Team
Jay Stampfl & Eric Stromlin
Phil Bremmer National Collegiate Boxing Association All-American Honors
Vanessa Royle Western Women’s Lacrosse League First Team All-League

recsports.berkeley.edu 510.643.8024 11 4
 Cal Recreational Sports
Spring 2011 Activity Guide

Intramural Sports

IM Soccer
Tournament
Underhill Field

Taking advantage of
the grass-like turf at
Underhill Field, this
striker prepares to
cut into open space
down the left wing.

C amp u s Part n er
 G u i d e
600 Teams and 11,000 participants per year. What team are you on?

A c t i v i t y
Intramural Sports offers you the opportunity to participate in your favorite
sport on a competitive or recreational level. Leagues are available in a wide
variety of indoor and outdoor sports year-round; including basketball, soccer,

2 011
flag football, softball, volleyball, tennis, ultimate, and dodgeball.

Who Can Play?
Anyone with a Cal Rec Club membership can join an
Intramural Sports team. You can form a team of your
own – this could include anyone from your pals in
Chem 1A lab to faculty and staff members that can still
bring it, to your Greek brothers and sisters – or show
up as a free agent and be placed on a team.
Don’t Have a Team?
If you don’t have a team, you are considered a “Free
Agent.” Although not all sports offer Free Agent teams,
Free Agents may sign onto a league’s “Free Agent” team
when available. The Free Agent fee is $25 per sport.
S p r i n g
Game Locations & Days
Games are held at campus rec facilities and are
generally scheduled in the evenings, Sunday
through Friday.
Spring 2011 Entry Periods
Sign up dates and instructions will be posted on our
website at the start of the Spring semester.
recsports.berkeley.edu/intrasports
Contact Us
Call 510.643.6822, email us at ucbim@berkeley.edu,
stop by our office on the 2nd Floor of the RSF, or visit
us online:
recsports.berkeley.edu/intrasports.

recsports.berkeley.edu/intrasports
Go Online

Cost | Roster Limits | Location

Sport Cost Roster Limit Location
Basketball (3-on-3) $40/Team Max: 4; Min: 2 RSF Field House
Basketball (5-on-5) $170/Team Max: 12; Min: 4 RSF/Haas Pavilion
Dodgeball $140/Team Max: 12; Min: 2 RSF Blue Gym
Flag Football (Open, 7 players) $170/Team Max: 12; Min: 5 Underhill Field
Indoor Soccer (6 players) $170/Team Max: 12; Min: 4 RSF Gold Gym
Softball (10 players) $190/Team Max: 18; Min: 8 Maxwell/Levine-Fricke
Speed Soccer (6 players) $170/Team Max: 12; Min: 4 Maxwell Family Field/ Underhill
Tennis Challenge Ladder (M/W; Singles) $25/Player Max: 1; Min: 1 Rec Sports Tennis Cts.
Ultimate (7 players)* $140/Team Max: 12; Min: 5 Witter Field
Volleyball (Sixes) $170/Team Max: 12; Min: 4 RSF Blue Gym
Free Agent $25/Sport

*No playoffs for Ultimate.

recsports.berkeley.edu 510.643.6822 13
 Cal Recreational Sports
Spring 2011 Activity Guide

Outdoor
Adventures

Kayaking Group Event

UC Aquatic Center

Good times on the Bay!

Bring your self, or
your group, down to
the Berkeley Marina
for a paddle, sail or
windsurf adventure.

C amp u s Part n er
UC Aquatic Center
All water-based classes are held at
the UC Aquatic Center, 124 University
Ave at the Berkeley Marina.
4

caladventures
Cal Adventures is the Outdoor Experiential Education Program at UC
Berkeley. No matter which outdoor program you choose, our purpose is
to provide you with new skills, adventure and memories that will last
far beyond the course or trip that you sign up for. Everyone is eligible to
participate in Cal Adventures trips and classes — affiliation with the Univer-
sity of California is not required.
Adventureship Pass
For those interested in learning a variety of aquatic
sports -- sailing, windsurfing, stand up paddleboarding
and kayaking -- this all inclusive pass is for you. Adven-
tureship holders pay just one fee to enroll in multiple
classes and have access to free equipment rentals.
Ne
w!
Backpacking
Explore beautiful places, meet new people, get some
great exercise, and leave the logistics us! Trips are
planned around student breaks and are led by profes-
sional outdoor enthusiasts. Get your trail on!
Ne
w!
Paddleboarding
Increase your balance and core strength in our stand
up paddleboarding classes and private lessons. With
protected coves and gentle swells, our location is the
perfect place to try out this new sport.
Ne
w! Rock Climbing
Participants will learn about equipment, knots, belaying,
climbing technique, rappelling and much more while
exploring the local climbing crags. No experience or
gear required.
Ropes Course
Our ropes course, set among the Redwoods of
Strawberry Canyon, provides the perfect environment
for an inspiring team building experience. Full and
1
/2 day programs available.
Sailing
There is no better place to sail than the San Francisco
Bay! Graduates of our Basic and Intermediate Sailing
courses will be prepared to safely handle a Coronado
15 sailboat in winds up to 15 knots.
recsports.berkeley.edu/caladventures
Go Online
G u i d e
A c t i v i t y
2 011
S p r i n g
Sea Kayaking
The Cal Adventures Sea Kayaking Program provides
experiences that range from gentle days on the Bay
to high-sea thrills. With multiple courses to choose
from, you’ll get the right amount of instruction whether
you’re looking to build on existing skills, or are a first
time paddler.
Windsurfing
The Cal Adventures Windsurfing Program brings the
total novice to the point of high-speed thrills in only
one season. Experienced and enthusiastic teachers,
motorboat support and an inexpensive rental program
with which to practice your new skills make Cal Adven-
tures the ideal place to learn this exciting sport!
Wilderness Medicine
These intensive courses prepare you to effectively
manage medical emergencies in remote settings, and
are specifically designed to provide you with the tools
to make critical medical and evacuation decisions.
Taught by the Wilderness Medical Institute of NOLS.
We Rent!
Wetsuit and PFD included with every rental.
For more information, call 510.642.4000.
Custom Programs
Cal Adventures offers in-town and
remote custom events for everyone,
including: school groups, athletic
teams, corporate organizations and
student clubs. We can create ½half
day, full day or multi-day programs
featuring our ropes course, team
building, backpacking, rock
climbing, sailing, windsurfing,
paddleboarding or kayaking.
recsports.berkeley.edu/custom
510.642.4000
recsports.berkeley.edu 510.642.4000 15 4
 Cal Recreational Sports
Spring 2011 Activity Guide

Open Recreation

Open Rec Tennis

Channing Courts

Fancy a hit? Visit the

Guest Services Coun-
ter in the
RSF locker room for
reservations.

News, updates, fitness tips and more.

twitter.com/calrecsports

[ Rec Sports Facility Hours ]

M-Th 6A 1A
F 6A 11P
Sa 8A 11P
Su 8A 1A

Facility hours may vary due to

holiday breaks or special events
4

No classes. No sign ups. Just time for you to lift, run, play, swim
and sweat. Please note that Cal Rec Club membership is required to
participate in Open Recreation.
Basketball
Hoops heaven: seven courts, three gyms and tons of
open rec hours.
Cardiovascular Equipment
We’ve got treadmills, stairmasters, elliptical trainers,
rowing machines, stationary bikes, and more. Our
machines – over 100 and counting – are there for
you whenever we’re open; find them at the RSF.
Racquet Sports
Tennis, Racquetball, Handball, Squash, Badminton or
Table Tennis; whatever the sport, we’ve got a court for
you. Racquetball, Handball, Squash, Badminton and
Table Tennis are available at the RSF; tennis courts are
located throughout campus – for locations visit
recsports.berkeley.edu/tennis
Tracks
Hit the track at Edwards Stadium/Goldman Field – an
eight lane, Olympic-class track located just west of the
RSF. Or, take in stellar views of the bay as you run on
our dirt track at the Golden Bear Rec Center.
Trails
Just behind the Strawberry Canyon Rec Area the
“Fire Trail” awaits hikers and runners. This seven mile
(roundtrip) trail twists its way up through Strawberry
Canyon, offering views of the Campanile, the Golden
Gate Bridge and Mt. Tamalpais. The trail starts at the
SCRA parking lot and follows Centennial Drive for a
short way before veering deeper into the canyon.
Note: Use this trail wisely – take water, bring a friend,
and use only during daylight hours.
Swimming
4 pools and 32 lanes mean plenty of opportunity for
rec swimming. More detail on our pools:
Spieker Pool
Workout in the same pool used by the men’s and wom-
en’s swim teams: 18 lanes, 25 yards, 79-80 degrees F.
Golden Bear Pool
This 25 yard, six lane pool – maintained at a
comfortable 80 degrees – is ideal for fitness
training or lap swimming.
G u i d e
A c t i v i t y
2 011
S p r i n g
Hearst North Pool
Marble decking? Colonnaded Nymphs ringing the
pool? Sounds like a bacchanalian fantasy, but actually
this is a 33 1/3 yard, four lane pool that sits on the
second floor of the Phoebe Hearst Gymnasium.
Designed by Julia Morgan in 1927, it is one of
UC Berkeley’s most historically significant buildings.
Strawberry Canyon Pool
The natural beauty of Strawberry Canyon provides the
backdrop for our combo lap swim/rec pool. Four lanes
are dedicated to lap swimming – the rest is for play.
Weight Rooms
Our three RSF weight rooms total 8,500 square feet
and are equipped with Cybex® machines, Cybex® VR2
stations, a complete free weight set-up, Iron Grip® and
Tri Bar® dumbbells, adjustable benches, Olympic squat
racks, Gravitron® pull-up stations and way more.
Volleyball
Indoor volleyball courts available year-round in the RSF.
Equipment Rentals
Members may check out sports equipment such as
racquetball racquets, basketballs, weight belts, locks,
and reading racks at the Guest Services counter in
the Haas Recreation Locker Room. All you need is your
Cal Rec Club membership card.
Court Reservations
To reserve a tennis, racquetball, handball or squash
court, call Guest Services at 510.642.8345 or
stop by the desk located in the Haas Recreation
Locker Room.
Note: Cal Rec Club Membership is required to
participate in Open Recreation.
recsports.berkeley.edu/openrec
Go Online
recsports.berkeley.edu 510.642.6400 17 4
S pri n g 2 0 1 1 A ctivity G u ide

Cal Recreational Sports

Massage

Relax, Rejuvenate,
Strengthen
Rec Sports Wellness Center

Treat yourself
to a relaxing and
therapeutic massage!
Our new Wellness
Center provides a
soothing atmosphere
that is perfect for
C amp u s Part n er
massage therapy
sessions.

4
 G u i d e
A c t i v i t y
Massage therapy is a beneficial and integral part of your
health maintenance program. Whether your goal is to rejuvenate
or relax, our certified massage therapists will help you reach a

2 011
state of greater well-being.

S p r i n g
al Massage
Top 5 Reasons
Full Body Massage to Get a Massage

1
Our massage therapists are all certified by an accred-
ited massage therapy school and have completed a Recovery. I
minimum 500 instructional hours. Flow of oxygen and nutrients to
muscles, reducing muscle fatigue and
Cost | Full Body Massage post exercise soreness.
Session Type: Member Non-member

2
25 minutes $40 $50
50 minutes $55 $70
I nj ury Prevention .
Improves range of motion and
80 minutes $75 $100 flexibility, protecting against injury.
4 - 50 minute sessions $190 $240

3
4 - 80 minute sessions $265 $330
Strength.
Lengthens and tones
Location weak muscles.

4
Cal Massage is located in the Rec Sports Wellness
Center at 2301 Bancroft Way, just past the Pro Shop Relax ation &
when walking from the RSF to the locker rooms. Stress Relief.
For some, this is the primary benefit
of massage, often leading to reduced
Time Offered anxiety, better sleep and improved overall
Massage Therapy is available seven days a week. feeling of well-being.
Visit our online appointment calendar to

5
schedule a massage.
Strengthen s
recsports.berkeley.edu/massage immu ne system.
Some studies have shown that

Other Services massage can increase the number of

Our Massage Therapists are credentialed in Swedish,
Shiatsu, Deep Tissue, and Sports Massage. We also
offer the following services.
natural killer cells, which are thought to
bolster the body’s natural defenses.*
* source: mayoclinic.com

Hot Stone Massage

The use of hot stones to promote relaxation and healing
dates back to ancient times. Heated stones are placed
on key points on the body to sooth your muscles and Cost:
enhance your overall massage experience.
Speciality
Reflexology Massages
Using pressure point massage on hands and feet Pricing for Hot Stone
to restore the flow of energy throughout your body, and Reflexology
reflexology is a Chinese technique that calms massage is available
and soothes. on our website.

Massage to Go recsports.berkeley.edu/massage
Arrange for a workshop or chair massage session with
our certified massage therapists at your work site: call
510.643.8030. Gift certificates are available at the
RSF Cashier Station.

recsports.berkeley.edu 510.643.8030 19
Spring 2011 Activity Guide

Cal Recreational Sports

Martial Arts
The UC Martial Arts Program is dedicated to providing outstanding
martial arts instruction to the UC Berkeley campus and surrounding
community. The program is a world renowned leader in the promotion
and development of the martial arts, and is a model for other
universities. New members are always welcome.

Martial Arts Clubs

Judo
Based on the ancient Japanese art of self-defense
called Jujitsu, it is concerned with throws and falling
techniques in addition to physical conditioning and
total health.

Karate
Karate is the Japanese art of self-defense. All styles
of Karate are incorporated into one general class.

Taekwondo
Taekwondo, “the way of foot and fist,” is based on
the ancient Korean methods of self-defense.

Taiji
Taiji emphasizes balance and coordination, reduced
stress and improved health.

Wushu
A challenging fusion of Chinese martial arts and
performance.

Yongmudo
A self-defense oriented discipline that makes use of wrist
twisting, joint locks, kicks, punches, holds, rolls, and falls.

Cost Per Semester

Cal Students: $120 | UCB Fac/Staff: $170
Cal Alumni: $170 | All Others: $220

ucmap.org
Go Online
20 recsports.berkeley.edu 510.642.3268
Our Partners
Cal Recreational Sports would like to thank the
following campus and corporate partners for
their unwavering support. Their generosity has
contributed to the phenomenal growth of the
Cal Recreational Sports Development Fund.

recsports.berkeley.edu/partners

Need a Passport?
The Recreational Sports Facility is an authorized US Government
Passport Acceptance Facility. Avoid hassles and long lines at the
Post Office! In addition to convenient hours, we offer all the neces-
sary forms, expedited service, and a friendly staff. And we’re the
only place in town open on the weekend!
recsports.berkeley.edu/passport
 S p r i n g 2 011 Ac t i v i t y G u i d e

Cal Recreational Sports

recsports.berkeley.edu

Rec Connect Important Contact Information

Twitter: Aquatic Masters Swimming 642-7796 Fitness
@ calrecsports Drop-In Group Exercise 642-6400
Cal Adventures Classes and Workshops 643-5151
Facebook: Outdoor/Water Recreation 642-4000 Personal Fitness 642-7796
Cal Rec Sports
Cal Massage Therapy 643-8030 General Information Line 642-6400
Cal Rec Club Memberships 642-7796 Gymnastics Program
Hours Cal Star Golden Bear Rec Center 642-9821
Rec Sports Recreation programs 643-8031 Intramural Sports 643-6822
Facility Hours for the disabled
M-Th 6A - 1A Non-Profit Org.
Locker Rooms
F 6A - 11P Cal Youth Camps U.S. Postage
Recreational Sports Facility (RSF) 642-8345
Sa 8A - 11P Cal Adventures 642-4000
Hearst P A643-3894
ID
Su 8A - 1A Golden Bear Gymnastics 643-CAMP
Facility hours may vary Strawberry Canyon 643-CAMP Marketing and Business University of
642-8556
due to holiday breaks or Youth Website recsports.berkeley.edu/youth Development California
special events
Court Reservations Martial Arts 642-3268
Cashier Hours Handball, Racquetball, 642-8345
Squash and Tennis Passport Services 642-7796
M-F 10A - 6:30P
Sa 10A - 3:30P Facilities Pool Hours 642-6400
Su Closed
Field/Facility Rental 643-7327
Sport Clubs 643-8024
Golden Bear Rec Center 642-9821
25 Sports Lane, Clark Kerr Campus Website recsports.berkeley.edu
Recreational Sports Facility 643-8038
2301 Bancroft Way
Strawberry Canyon Rec Area 643-6720
Centennial Drive, #4430
UC Aquatic Center 642-7707
124 University Ave, Berkeley Marina