Jennifer Ellison Brown: Principles of training and conditioning

first_img Fitness cannot be stored for future use. It will disappear if training stops. It takes only three to four weeks for the body to get out of condition. For example, strength training makes the muscles thicken. This is called hypertrophy. If the training stops, the muscle shrinks, leading to atrophy. Therefore, to maintain any improvements, exercise or training has to be repeated regularly. Training is a process based on principles which try to improve physical fitness and motor skills. It involves a balance between work, rest and recovery. Without proper rest, over training and burnout can occur. This, in time, causes performance and motivation to decrease. We all have some natural ability in sport. However, ability alone is not enough. Therefore, for steady progress and to avoid injury, the basic principles should be followed in planning an effective training programme. These five principles are designed to guide the achievement of fitness in a safe way. – Specificity – train for our own particular sport. – Progression – increase training gradually. – Overload – work harder than normal. – Reversibility – we lose fitness if we stop training. – Variation – make training interesting. The body needs time to recover and adapt to training. Therefore, the stress placed on the body must be gradual or progressive. If the stress is built up too quickly, the risk of injury is great; also, if the challenge is too difficult, it could lead to demotivation. The body training threshold informs us when training is at the optimal level. Progressive loading, with the right amount of rest period for recovery, should result in performance improvement. Training must be varied to avoid tedium (boredom). This is done by using a variety of different training methods to keep the enthusiasm and motivation. For example, follow a long workout with a short one, a high intensive session with a relaxed one, or a high-speed session with a slow one. Varying training methods also helps to avoid injuries. Principles of training Principle of specificity Principle of progressioncenter_img Principle of overload The body will adapt to extra stress, therefore allowing the systems to work harder than normal will increase fitness. This is done by basing the training on the FITT principle, which is increasing Frequency, Intensity and Time for the Type of activity or exercise. For example, running more times per week, completing the run in a shorter time or increasing the distance, will aid in improving aerobic fitness. Each method will overload the aerobic system, which will gradually adapt to cope with the overload, hereby improving fitness. Principle of reversibility Principle of  variation This is choosing the right training for the sport or precise exercise for specific muscle groups. The type of training or exercise must be right for the type of improvement we need. Training should focus on the physiological and the psychological factors special to the activity for which the person is being trained. For example, sprinters must include a lot of speed work in their training to develop their fast-twitch muscle fibres.last_img read more

UE main man Pasaol admits he ‘lacked effort’ in blowout loss to Ateneo

first_imgView comments Will you be the first P16 Billion Powerball jackpot winner from the Philippines? Japeth Aguilar embraces role, gets rewarded with Finals MVP plum Sports Related Videospowered by AdSparcRead Next Allen Durham still determined to help Meralco win 1st PBA title Carpio hits red carpet treatment for China Coast Guard PLAY LIST 02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award Alvin Pasaol said a few days ago that University of the East hasn’t displayed the kind of effort needed to make an impact in the UAAP Season 81 men’s basketball tournament.ADVERTISEMENT Tim Cone, Ginebra set their sights on elusive All-Filipino crown LATEST STORIES Gov’t to employ 6,000 displaced by Taal Don’t miss out on the latest news and information. Lights inside SMX hall flicker as Duterte rants vs Ayala, Pangilinan anew MOST READ Grizzlies ready to erase painful memories of last season UE is at the cellar of the standings with a sorry 0-4 record after its loss to the Blue Eagles but Pasaol has been spectacular for Red Warriors in their past three games putting up 24 points and 8.6 rebounds.Against Ateneo, however, Pasaol was limited to just 17 points and eight boards.“Ateneo had the better patience and that’s why that team is the champion,” said Pasaol.UE tried to make a comeback in the third quarter going on an 8-0 run but it only trimmed the Blue Eagles’ lead to 14, 58-44.The Red Warriors’ small third quarter surge was the only semblance of fight UE displayed against Ateneo as the Blue Eagles never looked threatened throughout the match.ADVERTISEMENT Little did he know that his criticism would eventually bite his behind.Pasaol, the personification of the heart and soul of UE, was quick to criticize his own performance when his Red Warriors got lambasted by defending champion Ateneo, 89-62, Wednesday at Filoil Flying V Centre.FEATURED STORIESSPORTSGinebra beats Meralco again to capture PBA Governors’ Cup titleSPORTSJapeth Aguilar wins 1st PBA Finals MVP award for GinebraSPORTSGolden State Warriors sign Lee to multiyear contract, bring back Chriss“I didn’t play well enough, I really lacked the effort,” said Pasaol in Filipino. “We really had a hard time against Ateneo because those guys composed and they really scouted us.”“I have to score more and distribute the ball even better next time.” Lights inside SMX hall flicker as Duterte rants vs Ayala, Pangilinan anew Gretchen Barretto’s daughter Dominique graduates magna cum laude from California college Nadine Lustre’s phone stolen in Brazillast_img read more

I submitted my declaration of assets, interest to the Integrity Commission

first_imgDear Editor,I have noted the expressed and implied attack on me on Monday, the 15th October 2018 in a front page article headed “Transparency body sees “Major” conflict of interest for Hugheses over oil.”I wish not to dwell upon the motives for the publication, but merely to provide to the general public information which is, and was at all times, available to the general public on the most cursory of inquiries.On the day of July 4, 2018, I submitted my declaration of assets and interest to the Integrity Commission.I am aware that the contents of my declaration are confidential, but I will disclose that included in my declaration was a clear statement of my marriage to the Managing Partner of Hughes, Fields and Stoby, and his interest in the firm.Following my submission to the Integrity Commission on the 9th day of October 2018, I repeated my disclosure to the Cabinet about my husband’s position as Managing Partner of Hughes, Fields and Stoby, as well as the firm’s intention to establish an office in Houston.I also, prior to the publication of the article, sought legal advice on the disclosure and compliance requirements set out in the Laws of Guyana.I am aware that, despite their previous experience to the contrary, it must have been very difficult for the Stabroek News to contact me over the week. My phone records have not disclosed any attempts to solicit any comments from me. This is interesting, since, for many years now, the publication has been in possession of my contact numbers, and, in the past, has contacted me on several occasions, including after hours and on weekends.It continues to be my fervent hope that, in their efforts to express their views on activities of Ministers of the Government, Stabroek News would at least conduct the most rudimentary of inquiries prior to publication, to ensure balance, objectivity and fairness, which still are the foundation of good journalism.Sincerely,Catherine Hughes,MPMinister of PublicTelecommunicationslast_img read more

Govt not concerned about roadside spectators

first_imgNew jubilee parade route… change aimed at accommodating children floatsThe recent announcement by the National Commemoration Committee that it would be shifting the initial starting point for the Jubilee Float Parade was to facilitate the children’s float parade despite there being obvious disadvantages in doing so.Noting that there would indeed be inconveniences as it relates to patrons having an opportunity to view the floats as they move east along Brickdam, Minister within the Education Ministry, Nicolette Henry, affirmed that the main concern of the Government was to cater to the participating children.Henry was at the time speaking at a news conference on Tuesday morning, where she justified the changing of the route of the parade just two days before the event.When the question was asked of the Minister how patrons would be able to view the parade since there were limited spots along the route, Henry said the Ministry was aware of this setback, but at this point in time the main concern was creating a “child friendly route”.“In terms of being advantageous or disadvantageous, it depends on how you look at it. For us, it is advantageous as it would allowMinister within the Education Ministry, Nicolette Henry and event coordinator Lennox Canterbury at the news conference on Tuesday morningparticularly our young people to cover a route that is child friendly,” she explained.Ten children floats which had participated in the Mash Children Parade are set to take to the streets again on Thursday. Another 27 bands have enlisted to be part of the grand float parade.Even though the Ministry had a target of 50 floats, Henry clarified that 27 agencies and Ministries have enlisted, but some are featuring more than one band.In addition, 70 vendors have registered to ply their trade along the parade route after the announcement was made by the Committee that vending would only be allowed on the condition that all stalls are listed.Underlining another factor that had stimulated the decision to have the route altered, Henry explained that the Stabroek Market Square has the requirements to be the assembly point but it had not always been vacant.Since the decision was made to have the vendors relocated and given the spaciousness of the Square, all efforts were made to capture the golden opportunity.The area surrounding the Market Square is the central hub of transportation, so Henry assured that mechanisms are in place to have traffic congestion reduced and where necessary, roads closed off.The Minister informed that the traffic department of the Police Force would be on board in directing the traffic on that day, which “is a great opportunity for them to exhibit their skills and capabilities”.The first float is set to leave the Market Square at 10:00h on Thursday, while the last float is to leave D’Urban Park at 17:30h the latest.The Ministry also took the time to reiterate the changes as it relates to the sitting of the Caribbean Secondary Education Certificate (CSEC) and the Caribbean Advanced Proficiency Examinations (CAPE) on Independence Day.Henry reminded that certain roads would be closed off to facilitate the float parade so candidates are required to arrive at their schools and indicated centres before the parade begins.last_img read more

MPC Suspends Deputy Chairman

first_imgThe leadership of the Movement for Progressive Change (MPC) party has suspended for time indefinite its deputy chairman for mobilization and recruitment for alleged corruption. The MPC is headed by businessman Simeon Freeman.The suspension of Augustine Kimber was announced yesterday during a press conference at the party’s headquarters in Congo Town, outside Monrovia.Kimber, who was present at the press conference, has been accused by the MPC leadership of allegedly signing for materials on behalf of the party, which he reportedly converted to his personal use.MPC national chairman, John Ballon, said the party took the action against Kimber, “because he has been in a constant habit of misusing funds belonging to the party.”Ballon said that it was also due to Kimber’s persistant refusal to formulate an action plan for the party in Montserrado County that led to his suspension.“Kimber is hereby suspended because he has also misused the MPC’s funds in the amount of US$260 intended to make the necessary arrangements at the Roberts International Airport for the arrival of the Party’s leader, Mr. Freeman on December 5, 2016,” Mr. Ballon said.He said Kimber even refused to be at the welcome ceremony and has yet to refund the money in question. Kimber was said to have recently signed for the party’s materials intended for the ongoing voter registration. They included T-shirts, 4,000 pieces of the party’s observer forms that he (Kimber) took to his house. However, said Mr. Ballon, in spite of Kimber’s suspension, he is still a member of the MPC.The accused, who was at the press conference, refused to speak to the press, but promised to react “at a later date.”Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)last_img read more

Senior Flyers move on to the next round

first_imgGame three between the Flyers and Lakeland Eagles wasn’t even close.The final score was 21-7 for the Senior Flyers, as they completed the first round sweep.  Dustin Kersey had four goals on the night, while Ian Munro and Matt Shuya had 3 each.  Matt Shuya now leads the NPHL, with 18 playoffs points, just ahead of Kersey’s 17. Elsewhere in the NPHL, Spirit River completed the sweep, with 3-1 win over Hythe, while Grande Prairie made short work of High Prairie, winning game three 6-1.  The only quarterfinal series still going is Falher vs. Peace River.  The Pirates currently lead the series 2 games to 1, with game four scheduled for Tuesday night.  If Falher wins it, then the Flyers will face Spirit River in the semi-finals, with game 1 ready to go on Thursday night at the NPA.  If Peace River wins, the teams will have to await the result of Thursday’s game 5, because if Peace River wins the series, they will advance to play Fort St. John in the second round.- Advertisement -There’s not much doubt in the Flyers camp who the team hopes to play.  With the AAA MacKenzie Cup approaching, the Flyers are hoping to get the toughest competition they can, which would ideally be a semi-final against Spirit River and a final against Grande Prairie.  In the final game of the regular season, the Flyers and Rangers combined for nearly 300 minutes in penalties, in an 8-5 Fort St. John win.  Matt Shuya broke his nose and put his teeth through his bottom lip on a high-stick from Colin Lefley, so there’s not much doubt who he wants to play.  “Spirit River,” says Shuya, “for the challenge, yes.  But I’ve got two reasons…”For more information, visit the Peace River Stampeders website – at read more

Chelsea thrashed 3-0 by Bournemouth

first_img0Shares0000The result leaves Chelsea just two points clear of fifth-placed Tottenham, who beat Manchester United at Wembley on Wednesday night.LONDON, United Kingdom, Jan 31 – Chelsea’s desperate need for attacking reinforcements was laid bare at Stamford Bridge on Wednesday evening as they were humbled 3-0 by a stunning display from Bournemouth.With new signing Olivier Giroud sitting on the bench following his arrival from Arsenal, Chelsea’s blunt attack failed to trouble the Cherries before second-half goals from Callum Wilson, Junior Stanislas and Nathan Ake settled the score. More to follow…0Shares0000(Visited 1 times, 1 visits today) The result leaves Chelsea just two points clear of fifth-placed Tottenham, who beat Manchester United at Wembley on Wednesday night.last_img read more

Crystal Palace defender ‘safe and well’ after being caught up in Paris terrorist attacks

first_img Martin Kelly Crystal Palace have confirmed defender Martin Kelly is safe and well after he was pictured in Paris on the day of the terrorist attacks.Kelly posted a picture on Instagram on Friday evening of a cafe in Paris, shortly before multiple attacks across the French capital left at least 128 people dead.He posted: “Found a decent little spot for tonight #paris #cafelaperle.”That sparked fears for the former Liverpool youngster’s safety, with the cafe in question said to be close to one of the attacks.But Crystal Palace announced late on Friday night that they had made contact with Kelly and he has suffered any harm.They posted on Twitter: “We have been in contact with @MartinKelly1990 tonight and can confirm he is safe and well.”He is due to return to England on Saturday after taking a short trip to Paris during the international break. 1last_img read more

Germany 1-1 Italy (6-5 pens): Low’s side advance to Euro 2016 semi-finals

first_imgGermany booked their place in the semi-finals of Euro 2016 beating Italy 6-5 on penalties, after drawing 1-1.It was a coming together of two tournament giants and the match was as closely contested as anticipated.The first half saw few clear-cut chances created and, while the Germans were more positive in possession, the Italians came closest to netting.Mesut Ozil opened the scoring on 65 minutes – his 20th goal for Germany – when he was quickest to meet Jonas Hector’s cross on the edge of the six-yard box, finishing well past Gianluigi Buffon.The Italians could well have folded as they came close to conceding a second, but they were back on terms within 13 minutes, Leonardo Bonucci converting a penalty after Jerome Boateng’s handball.With just over ten minutes left, the clash was taken to extra time – a repeat of their tournament meetings in 1970 and 2006.It eventually went to penalties in Bordeaux, where the Germans were successful, despite misses from Thomas Muller, Ozil, and Bastian Schweinsteiger, as Matteo Darmian’s missed effort proved crucial as Hector netted the winner.The yellow cards flooded in during the second half, with Mats Hummels receiving his second of the tournament, ruling him out of the last-four clash against the winner of France v Iceland.These sides met in a friendly in March, with the Germans winning 4-1 but it would not be so clear this time around. After a tight opening quarter, the Germans had to deal with a setback as Sami Khedira limped off with a groin injury, with Manchester United’s Schweinsteiger replacing him.As opposed to Italy’s meeting with Spain – where they were confident and direct – Conte’s men were set up solidly and respectfully for the clash with the world champions, who were camped in the opposition half for long periods.Substitute Schweinsteiger had a header disallowed after meeting Hummels’ cross into the box, fouling Mattia De Sciglio as he leapt into the air.De Sciglio soon got forward well and he sent a cross towards Sunderland attacker Emanuele Giaccherini, but Boateng tracked back well to make a last-ditch challenge.A game of pinball started in Italy’s box as they could not clear, while the German’s could not get a shot off. It soon fell to danger man Muller, who sent a disappointing attempt well wide in the end as danger was averted. But it was the Italians who nearly led on the break after Giaccherini’s cut-back fell to Stefano Sturaro, whose shot deflected off Boateng just past the post.Germany’s opener came shortly after the hour mark after excellent build-up play. Italy had pushed Low’s side backwards deep into Germany’s half, with Neuer being forced to go with a long clearance. It fell to Alessandro Florenzi on the halfway line and his poorly-cushioned header went straight to Muller, where the attack would start. The Munich attacker laid the ball out to Gomez on the wing, who made progress well before sending a reverse ball into the box for Hector to run on to. Hector – of FC Koln – crossed low along the six-yard box and Ozil beat the Italian defenders to finish past Buffon.It was nearly two just minutes later as a ball over the top found Gomez, who beat the offside trap. He controlled the ball in plenty of space in the box and, although he was through on goal, he could not shape a shot until late on and Buffon made a brilliant save to keep Italy firmly in the clash.Gomez was dealt a cruel blow a short time later when he pulled up and had to be replaced by Julian Draxler – fearing it may be his last appearance of the tournament.The Azzurri were nearly back on level terms when Southampton striker Pelle ran across his marker to meet De Sciglio’s cross, lashing a shot wide of the target. And, shortly after conceding, Italy looked beaten but they were soon back in it when Boateng bizarrely handballed in the box. Who should step up but central defender Bonucci. At the other end his Juventus team-mate Buffon could not look, but the 29-year-old coolly slotted past Neuer into the bottom corner.Neither side could nick a winner in the closing stages as the match entered extra time, followed by penalties.It was a long shootout, with seven misses in total. For Italy Simone Zaza, Pelle, Bonucci and Darmian missed as the Germans advanced due to Hector’s cool finish. Conte ends his Azzurri tenure with defeat and he can now begin work as manager of Chelsea. 1 It was a tight clash in Bordeaux as Jonas Hector’s spot-kick won it last_img read more


first_imgA woman has said she was sexually assaulted and raped by her guardian’s foster child over a ten year period in Donegal.The accused has pleaded not guilty to 46 counts of sexual assault and rape of the woman, who is eight years younger than him.The Central Criminal Court heard the alleged abuse took place between January 1965 and June 1975. The offences are alleged to have happened in two different houses in Donegal as well as a shed behind one house, according to the woman.The alleged offences started before the woman’s First Holy Communion when she was seven and continued until she completed her Intermediate Certificate in 1975.Prosecuting counsel, Caroline Biggs SC,  was told by the woman she was “beaten, punched, intimidated and put in fear” by the man after he made her perform various acts of indecent assault.She said the man “never had any respect” for her and would punch her in the head and face when he walked past her in the home.She said she would lie to her aunt about how she got the bruises and marks, claiming she had fallen down the stairs.She drank a lot and on two separate occasions the accused held a knife to her throat and threatened to slit it if she told anyone what was happening.The trial continues before Justice Paul Carney.DONEGAL WOMAN CLAIMS SHE WAS RAPED IN HOUSES AND SHED was last modified: March 22nd, 2012 by StephenShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:CENTRAL CRIMINAL COURTrapelast_img read more