1. Nutrition basics
2. Pre race nutrition
3. Race nutrition
4. Post race nutrition

Mr. Glen Joe
Exercise Physiologist, Institute of Human Performance, HKU

Glen is the Exercise Physiologist at the Active Health Clinic of the Institute of Human Performance. Part of his role is to develop and run services provided by the AHC including special programs and testing for the chronically inactive populations, as well as health and wellness, sports performance and physical fitness programs. Glen will also be involved in teaching of our exercise science broadening courses offered to HKU students.

Glen holds a Masters degree in Sport and Exercise Science with Honours from the University of Auckland, New Zealand. In his time there he also provided sports science services in biomechanics, exercise physiology, strength and conditioning and anthropometry with New Zealand's National teams including such sports as softball, basketball, golf, rugby league, soccer, and Paralympics. He also has experience working with rehabilitation and corporate health and fitness providing such services as sport and work injury rehabilitation, pre-employment health screening and workstation assessment.

Having been involved in his chosen sport of basketball for more than 20 years, Glen has played professionally in New Zealand and China and currently in Hong Kong.

Topics:

1. The bare necessities of training and preparing for your first race
2. Guidelines for training progressively
3. Proper conditioning programme to prevent injury
4. How to select the right gear for your training and racing

Instructor:  

Mr. Kenneth Liang
Exercise and Wellness Officer, Institute of Human Performance, HKU

Mr Kenneth Liang joined the University from the Hong Kong Sports Institute, where he was employed as Coach Development Officer, in 1994. As a Physical Education Officer, he was instrumental in establishing the PESWP for the HKU SPACE Community College, and has coordinated the physical fitness and wellness area of the Physical Education, Sport and Wellness Programme (PESWP) for the Institute of Human Performance (IHP) at HKU.

Kenneth holds a bachelor degree in coaching, sport training and conditioning, and holds a Masters degree in Sport medicine and Health Science. Kenneth is a certified ACSM health and fitness instructor, ACSM Exercise Specialist. and an NSCA Strength and Conditioning Specialist.

Key work areas at present are the development of a wellness programme at the Active Health Clinic located at the new building in Stanley Ho Sports Centre. Kenneth also contributes in teaching of the Exercise Science BSc programme at IHP, providing both theoretical and practical experiences for our students through teaching and placement opportunities.

1. Proper blending of all essential training ingredients required to enhance running performance
2. More in depth discussion about the physiological and technical components of training

Mr. Kenneth Liang
Exercise and Wellness Officer, Institute of Human Performance, HKU

Mr Kenneth Liang joined the University from the Hong Kong Sports Institute, where he was employed as Coach Development Officer, in 1994. As a Physical Education Officer, he was instrumental in establishing the PESWP for the HKU SPACE Community College, and has coordinated the physical fitness and wellness area of the Physical Education, Sport and Wellness Programme (PESWP) for the Institute of Human Performance (IHP) at HKU.

Kenneth holds a bachelor degree in coaching, sport training and conditioning, and holds a Masters degree in Sport medicine and Health Science. Kenneth is a certified ACSM health and fitness instructor, ACSM Exercise Specialist. and an NSCA Strength and Conditioning Specialist.

Key work areas at present are the development of a wellness programme at the Active Health Clinic located at the new building in Stanley Ho Sports Centre. Kenneth also contributes in teaching of the Exercise Science BSc programme at IHP, providing both theoretical and practical experiences for our students through teaching and placement opportunities.

1. Heart rate response to exercise
2. Using heart rate to determine exercise intensity for training (i.e. optimal training zones)
3. Lactate response to exercise
4. Using lactate analysis to determine exercise intensity for training.
5. Understand how both lactate analysis and heart rate response together is a better tool for training intensity.
6. Practical examples of heart rate and lactate testing will be demonstrated and given.

Mr. Glen Joe
Exercise Physiologist, Institute of Human Performance, HKU

Glen is the Exercise Physiologist at the Active Health Clinic of the Institute of Human Performance. Part of his role is to develop and run services provided by the AHC including special programs and testing for the chronically inactive populations, as well as health and wellness, sports performance and physical fitness programs. Glen will also be involved in teaching of our exercise science broadening courses offered to HKU students.

Glen holds a Masters degree in Sport and Exercise Science with Honours from the University of Auckland, New Zealand. In his time there he also provided sports science services in biomechanics, exercise physiology, strength and conditioning and anthropometry with New Zealand's National teams including such sports as softball, basketball, golf, rugby league, soccer, and Paralympics. He also has experience working with rehabilitation and corporate health and fitness providing such services as sport and work injury rehabilitation, pre-employment health screening and workstation assessment.

Having been involved in his chosen sport of basketball for more than 20 years, Glen has played professionally in New Zealand and China and currently in Hong Kong.

1. The bare necessities of training and preparing for your first race
2. Guidelines for training progressively
3. Proper conditioning programme to prevent injury
4. How to select the right gear for your training and racing
5. Hand on session for remedial exercises and suggested home-based conditioning / strengthening program

Mr. Kenneth Liang
Exercise and Wellness Officer, Institute of Human Performance, HKU

Mr Kenneth Liang joined the University from the Hong Kong Sports Institute, where he was employed as Coach Development Officer, in 1994. As a Physical Education Officer, he was instrumental in establishing the PESWP for the HKU SPACE Community College, and has coordinated the physical fitness and wellness area of the Physical Education, Sport and Wellness Programme (PESWP) for the Institute of Human Performance (IHP) at HKU.

Kenneth holds a bachelor degree in coaching, sport training and conditioning, and holds a Masters degree in Sport medicine and Health Science. Kenneth is a certified ACSM health and fitness instructor, ACSM Exercise Specialist. and an NSCA Strength and Conditioning Specialist.

Key work areas at present are the development of a wellness programme at the Active Health Clinic located at the new building in Stanley Ho Sports Centre. Kenneth also contributes in teaching of the Exercise Science BSc programme at IHP, providing both theoretical and practical experiences for our students through teaching and placement opportunities.

• warm up
• cool down
• flexibility
• core stability
• running gate
• heart rate

Mr. Michael Tse
Assistant Director of Institute of Human Performance, HKU

Michael is Assistant Director at the Institute of Human Performance. His role is to develop special projects within the Institute, one of which is the establishment of an Active Health Clinic to service the gamut of special user groups from those at the inactive and unhealthy end all the way to athletes performing at the highest levels. Michael has over 20 years of experience in the health & fitness industries, having worked in numerous countries such as Germany, Japan, Hong Kong and the USA. He holds a Bachelor of Science in exercise physiology and an MBA degree. He is currently also a PhD candidate in the field of core conditioning/spinal biomechanics.

Having worked as the Head of Strength and Conditioning Department at the Hong Kong Sports Institute for over 14 years, Michael was involved in training and assisting all of HK's top athletes at that time, including athletes from the sports of swimming, cycling, track & field, triathlon, windsurfing, rowing, soccer, and numerous racket sports. Michael is a leading expert in the field of strength and conditioning in Asia and is frequently invited as a speaker at various conferences and symposia both in the Asian region and overseas.

Besides extensive coaching background, Michael himself is also an accomplished athlete in Hong Kong. While he was competing for the Hong Kong National Rowing team from 1993 to 1999, he was the number one ranked single-sculler in Hong Kong. Some highlights of his rowing career include qualification for the Atlanta Olympic Games in 1996, and two-time silver medallist at the Asian Rowing Championships in 1995 & 1997. He was also a finalist in the 1994 and 1998 Asian Games, and won other numerous accolades at Hong Kong Rowing Championships. He also competed at collegiate level American Football, played Lacrosse and has a black belt in Karate.

Michael is a Certified Strength and Conditioning Specialist, NSCA-Certified Personal Trainer, and is ACSM Exercise Specialist certified.

• Limited places will be available on a first-come, first-served basis, with priority given to 10Km beginning runners
• Special Entry Pass will be issued to successful registrants

• never run before
• never run a race longer than 10K
• want to re-new their basic running skills and knowledge

• To help those beginners within the HKU Marathon Team to get started with the running sport
• To suggest proper training to guide them in completing their first 10K race.

• Warm up, exercises, cool down
• Basic running skills and knowledge
• Aerobic endurance training
• Speed endurance training
• Sports' nutrition for running

• Limited places will be available on a first-come, first-served basis, with priority given to 10Km beginning runners
• Special Entry Pass will be issued to successful registrants

1. Dec 3, 5, 10, 12, 17, 19
2. Jan 2, 7, 9, 14, 16, 21, 23, 28, 30
3. Feb 4, 11, 13

Every Monday and Wednesday from Dec 3, 2007 to Feb 13, 2008*.
*No classes on Dec 24 & 26, 2007, and Feb 6, 2008.

• Limited places will be available on a first-come, first-served basis.
• Special Entry Pass will be issued to successful registrants