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Archive for September, 2011
Techniques To Achieving Weight-loss With Meridia
September 29th, 2011Port Elizabeth, South Africa – What to See With Your Car!
September 27th, 2011You may not be aware but Port Elizabeth is highly recommended as a family destination, with many attractions designed to entertain children. Not only that, it’s ideal for young couples and also honeymooners, who can enjoy the vibrant nightspots, beachside attractions and great shopping. Algoa Bay boasts 25 miles (40km) of golden sandy beaches mapped by
the warm waters of the Indian Ocean.
Attractions in Port Elizabeth
Bayworld
Bayworld is possibly the most popular attraction in Port Elizabeth. It’s a beachfront complex featuring the Oceanarium, Museum and Snake Park. The Oceanarium has an entertaining dolphin show, aquarium tank where you can view the vast array of marine life, including sharks and turtles through the glass! The Snake Park has a wide range of snakes to view. The Maritime Museum at Bayworld focuses on sea trading in the area in times past.
Market Square
The architectural heritage of Port Elizabeth can be discovered through a leisurely stroll through the central city Market Square, which is dotted with many historic buildings. The City Hall, built in 1858, is topped with a gorgeous clock tower.
Donkin Reserve
Located on a hill towering above the city centre is a stone pyramid monument with an adjacent lighthouse. The area was named after the British Governor of the area of the 19th century. The lighthouse was constructed in 1861 and this is where the tourist information centre in the city is situated. In the centre you can get a map, which describes a three-mile discovery trail through the hill area and city centre, taking in many historical sites and architectural beauty.
St George’s Park
The park boasts well-landscaped gardens covering an area of 73 hectares. Home to the world famous Port Elizabeth Cricket Club, and perhaps the oldest Bowling Green in South Africa! The park is also home to the 1882 Edwardian Pearson Conservatory, a national monument filled with lilies, orchids as well as other exotic plants. An excellent arts and crafts fair is held here every second Sunday.
What to see on a self drive tour
It’s recommended by most tourist advisors that you hire a car to take in the many beautiful sights and local attractions in the Port Elizabeth area. The following are some of the most popular excursions that we recommend in the area:
Addo Elephant Park
The world-renowned game reserve, the Addo Elephant Park is located just a 45 minute drive from the city. The reserve is home to more than 300 elephants, and the park was recently enlarged. The park was originally created in 1931 to protect the remaining 11 elephants in the area. There are other animals for you to enjoy watching in the reserve, namely black rhinos, zebras, and warthogs. You can have a guided game drive in the reserve, or conduct a self-drive tour using the map you will receive when you enter the park. Accommodation is available here, and also a large restaurant and picnic sites.
The easiest way to get to Addo Elephant Park is to take the N2 highway from Port Elizabeth towards Grahamstown, and follow the signs for the park from there. The park is 72km from Port Elizabeth.
Shamwari Game Reserve
The Shamwari Game Reserve lies less than an hours drive from Port Elizabeth and the park has been a huge success in re-introducing animal species into the plains of the Eastern Cape, chiefly lion, rhino, elephant, leopard and buffalo. You can also visit an African art and culture village to sample the local Xhosa culture. This is a private game reserve park and a multi award winner for its innovations.
To get to Shamwari from Port Elizabeth, follow the N2 highway on the Grahamstown road for 65km, turn left at the Shamwari sign (R342) for 7 kms, and then turn right at the Shamwari entrance sign.
Grahamstown
Grahamstown is located 125km to the northeast of Port Elizabeth, and is overlooked by the 1820 Settlers National Monument, which is an arts and theatre complex where the town’s annual Arts Festival is held in July. There are several museums in this town, and it’s home to the renowned Rhodes University as well as top private boarding schools.
Grahamstown is located just off the N2 highway between Port Elizabeth to the west and East London to the east.
Jeffrey’s Bay
A short drive, approximately 70km, from Port Elizabeth lies the surfing paradise of Jeffrey’s Bay. Also known as “J-Bay” the seaside town hosts the World Billabong Professional surfing contest every July and is famed for its perfect waves for the sport. The town is bustling during peak season, with several stores selling surfing equipment, as well as plenty of cafes and restaurants. The long stretches of sandy beach around the town are also renowned for their shells.
Take the N2 West highway from Port Elizabeth to get to Jeffrey’s Bay.
Molweni Game Reserve
Molweni Private Game Reserve is located in a wilderness area of the Eastern Cape. It hosts a multitude of activities for you, the visitor and you will be guaranteed a warm welcome. Horse trail safaris, hiking, mountain climbing, biking, and the wonderful Nguni Cattle Roundup on horseback is something to savour.
Take the N2 highway from Port Elizabeth to King Williams Town, then take the R63 left to Adelaide, and follow the signs for Molweni.
Maitland Nature Reserve
The Maitland Nature Reserve is located 30km west of Port Elizabeth. Spanning 127 hectares, there are some interesting nature trails that you can discover the dense forests by. The main trails are the Sir Peregrine Maitland Nature Trail, Igolomi Nature Trail and the magnificent De Stades Nature Trail that covers a total of 9km and affords majestic views of St Francis Bay and the Maitland Dune Mountain. Take the N2 west of Port Elizabeth to get to this wonderful Nature Reserve.
7 Tips for Becoming a Better Basketball Player
September 25th, 2011Secret #1 Develop Skill Synergy
The fastest way to get better is to learn and practice the fundamental skills. Fundamental skills like passing, catching, shooting, dribbling and basic footwork are as much responsible for basketball success as any cross-over move or behind-the-back dribble.
When you work on and advance your fundamental skill levels, you can develop what I call “Skill Synergy”. Skill Synergy is based on the idea that the better you become at any one particular skill, the better and more developed you will become at each and every other skill. Then with the development of each skill, your entire game becomes almost twice as effective as it was before. Each skill doesn’t just work alone it “stacks” or builds on every other skill. This “synergy” then catapults your game into more advanced levels and makes success in basketball much easier.
For example, if you become better at dribbling, it will automatically make you a better shooter. The dribbling will help you get a better feel for the ball and make you feel more comfortable with the ball. That will automatically help you become a better shooter. But the “synergy” doesn’t stop there. The result is you don’t just become a better dribbler or a better shooter, instead you become a more effective all-around player. The synergy starts filtering out to all phases of your game.
Your entire game will expand quickly because you can expand on each skill learned. That will flow into other areas of skill development. Soon you will be able to do more moves, make more shoots and play more effectively than ever before.
Take Michael Jordan for example. All of his high-flying acrobatic moves and game winning shots were not practiced or planned. Instead, they just happened “naturally” because he had become a master of the simple fundamental skills and applied Skill Synergy to make all those spectacular shots. Remember, however that most of his 32,292 points were compromised mainly of basic fundamental jump shots and lay-ins. Not the SportsCenter highlights he is remembered for. He mastered the basics first, then all those “fancy” moves developed from there.
If you want to become better, learn the fundamentals and practice them. Every skill you learn and develop will help you expand your game to new levels.
Secret #2 Practice The Right Way
One day I was “practicing” and my coach at the time walked by the gym and asked what I was doing. I said I was “practicing”. Then I added, “you know coach, because practice makes perfect”.
Then he said something very powerful to me. He said “No. Perfect practice, makes perfect.”
Him telling me this gave me tremendous insight into what it takes to become a better player. I quickly learned that how you practice and how you perform are directly linked.
By developing Perfect Practice habits and mentality, you can take your game to new levels at a rapid pace.
The wonderful thing about the Perfect Practice mentality is that you can use it at anytime. It doesn’t matter if you are just shooting around with friends or are doing a grueling individual workout. The principles can and should be applied at all times.
Here are my Perfect Practice Principles:
Use Maximum Effort and Focus On Every Play.
Perfect Repetition, Leads To Perfect Execution.
Repetition Is The Key To Skill Improvement.
Practice Must Simulate Games.
Constantly Analyze Your Results.
Study and use these principles. These principles will save you hours of unnecessary frustration and wasted practice time. Your game will develop at a significantly faster pace and help you reach your maximum potential.
Secret #3 Add Variety
The great thing about basketball is that you can either play on your own or with other people. Basketball can be played in so many ways. Each can help you develop your skills in different ways.
To become the best basketball player you can be, it is important that you practice the game in a variety of ways. Your skills will enhance and you will see faster development.
Here are some ways to add variety to your game:
Practice By Yourself
This is the best way to learn the fundamentals of the game and to develop individual skills. You should spend lots of time by yourself working on different fundamental skills. Get in all the repetitive learning and practice you can with just you and the ball.
1-on-1
Playing 1-on-1 will help you learn how to both score on and defend against a single player. 1-on-1 is a great way to get in lots of repetitions and practice. It is also a great place to use both Skill Synergy and Perfect Practice techniques.
3-on-3
Lots of outdoor or “street” ball tournaments are played using the 3-on-3 format. This provides you with great opportunity to get in even more work on your game. 3-on-3 probably gives you the closet thing to real game simulation without having to run the full length of the floor. You can develop both 1-on-1 moves and learn to play in a team concept while still getting in a good number of personal repetitions.
5-on-5 Full Court
Obviously this is what most “real” games consist of. I recommend that you play as much 5-on-5 as possible. This is the best way to learn the game and develop your total skill package. It is also the best measure of telling you what you need to work on and what areas you need to improve in. If you don’t feel that you are able to score very often then maybe you should do some more 1-on-1 drills or learn to score off the pass in games of 2-on-2.
Playing 5-on-5 will also help your conditioning. Most 5-on-5 games are played using the full court, the others are usually in a half-court setting. Having to run the full length of the court will challenge your skill development because you add in the element of fatigue. The better conditioned you are and the less fatigue you encounter, the more successful your skills will be. Be sure to learn the skills you need by practicing in half-court games. Remember, that you need to develop your conditioning to achieve maximum results when playing in full-court games.
Secret #4 Seek Out Mentors and Be Coach-able
One of the biggest secrets to becoming more successful is to seek out mentors and be willing to learn from them.
Many times people are reluctant to seek out mentors and coaches, because it opens them up to being criticized. However, you can learn a lot from that criticism if you are willing to accept it. If you want to be more successful at anything, then you must find the right teachers and be willing to learn from them and be coached.
This is especially true in the game of basketball. There are lots of great coaches and players out there that you can learn from.
Another key to success is, don’t wait for theses coaches to find you. Instead, be assertive and go out and find them on your own. No matter what level of play you are at, there are lots of people out there that can make you better. It can be a coach, a personal trainer, even a nutritionist; all of these people have valuable information that can make you a better player and a better athlete.
To get the maximum results from this instruction, you must be willing to learn and be coached. I can tell you that virtually every big time basketball coach I have ever talked to says that the one trait that all their “star” players possess is their willingness to learn and listen.
The ability of the human mind and body to learn and process new information is remarkable. If you want to develop your skills to maximum level, then you find people to coach you and listen to them!
Secret #5 Watch All The Video You Can
Watching video is one of the best ways that I know of to get better and learn more about the game. With today’s modern technology, video is easy to get and use. I highly recommended that you get your hands on as much video you can and learn from it.
There are lots of different types of video that you can learn from. First of all, there are all kinds of games broadcast on television. It is easy to tape these games and watch them over and over again. I personally have over 400 games on tape. This has become one of my most valuable resources. I have learned, used, and taught thousands of moves that I have gotten from re-watching games.
Another great resource is instructional videos. There are a lot of different tapes that have been made through the years. Many have much of the same information, but it is important to learn those key fundamentals. Plus, even if you watch 10 videos and only learn one new move, that move could lift you from being an average player to superstar status. (For more information on instructional videos, be sure to check out my personal Dominate The Game instructional DVD video and basketball improvement program at [http://www.basketballpro.com/dominatethegame].)
There is one other video secret that I am almost reluctant to reveal. I find this technique so powerful and helpful that it is just too good to keep secret. It is very simple, but rarely used.
It’s called Self Video Analysis. Many times coaches or parents will make tapes of games and watch them to critique the teams performance or to relive a personal sports moment. This is very useful for this purpose, but it isn’t the kind of video analysis that I am talking about. I am talking about taping yourself when you practice by yourself.
When you are alone working on your game by yourself, tape it. Tape it and watch it. It doesn’t take long to see what you need to work on. This also allows you to start seeing little tiny adjustments in your game and start correcting them. Even little errors can lead to bad habits which can negatively effect your performance.
I especially like to use this technique when working on shooting. Shooting is almost a fine art. Any minor problem can lead to a drop in the amount of shots you make. Tape your shooting practice and then analyzing it. Watch to see if you are using proper form and technique on every shot. Watch and see what is working for you and what isn’t. Watch and you will soon see a dramatic improvement in your shooting performance.
Secret #6 Learn From Different Sources
Basketball is a very popular sport. There are all kinds of books, videos, magazines and newspaper articles out there for you to learn from.
I recommended that you start finding and studying as many as these resources that you can. You will be amazed at all the useful information that you can learn from these sources. I find some “piece” of useful information in almost everything I read, watch, or hear about the game.
The most successful basketball players and coaches I know are constantly reading books on basketball. They read autobiographies on famous players. They read instructional books. They read books on training, books on motivation, books on other sports to see if they can learn something to apply to basketball and make them more successful. These high level coaches and players know that learning from all these different sources is a key to staying on top.
I also know of players that have made entire scrapbooks from newspaper articles that they collected about other teams and players. Then before they would play against them, they would read to be better prepared and to gain an “edge” against them.
I recommended that you start your own “basketball file” and collect or write down all the things you find useful. You can then look at them over and over again and apply them to your game. (Note: Printing out and saving this newsletter is a good place to start you new “basketball file”.)
Secret #7 Become A Better Athlete
I am a firm believer that skill development goes hand-in-hand with athletic development. The better trained you are as an athlete the easier it is for you to develop your basketball skills.
Most athletes struggle not because they lack proper skill, but because they lack the strength, conditioning, and speed that it requires to perform those skills at a higher level. Many times pro athletes aren’t any better shooters or players than some junior high players, but their athletic ability separates them from the rest.
One of the great benefits of training to become a better athlete is that you can often make significant jumps in skill development very quickly. The better trained you are, the faster you will be able to learn new skills. When you’re well trained you can perform skill repetition at maximum speed, strength and conditioning. When you do this, it naturally allows you to develop your game quickly, because your body isn’t holding you back with fatigue. In fact, having a well-trained body is helping you succeed because it just makes every thing easier and allows you to learn faster.
Let me give you a good example. Say that you were in good enough shape to shoot around for 1 hour. In this time, let’s say you could shoot 200 shots. Now if you were in even better shape you could probably shoot around 300 shots. That’s 100 shots more in the same amount of time. This would undoubtedly make you better! Plus, out of those 300 shots, you will make more of them because you are better trained!
Do you see how your game can grow on multiple levels just by training your body? It can have a positive impact in each phase of your game and your development.
The Role of the Assistant Basketball Coach
September 25th, 2011“The best executive is the one who has enough sense to pick good men to do what he wants done, and self-restraint enough to keep from meddling with them while they do it.” Theodore Roosevelt
The role of the assistant coach will vary program-to-program. However there are several qualities that must carry-over from program-to-program. These are:
1. Loyalty: Your assistant must support you in your efforts. Over the years, I have seen a number of Head Coaches lose their jobs because the Assistant Coach chose not to support the Head Coach.
2. Integrity and Values: They are a reflection of you.
3. Character: It is what they are when no one is around. Questionable character will not only get the assistant fired, but they may take you down as well.
4. Enthusiastic: They must bring a level of enthusiasm to practice every day.
5. Motivated: Motivation gets them going. If they are motivated, and you are motivated, your players will be motivated. Make motivation a habit.
6. Goal-setters: Your assistant coaches should be setting goals for their own coaching careers. And, if they exhibit the above traits, you should assist them in achieving those goals.
The assistant coach is vital to the success of the athletic program. Good assistant coaches are necessary regardless of the sport or the size of the school. With a shortage of both teachers and coaches, good assistants may be hard to come by. Once you find a good assistant, it is your job to prepare him/her to the best of your ability.
To be a good assistant the individual must want to coach in the school system they are in. A coach who has the background and the abilities, but isn’t happy with the situation, may wind up doing more harm than good to your program. You would be better off with a person who has the desire, but not the experience to assist you.
The assistant must be willing to work hard, know what the head coach wants, and must be willing to teach it. The assistant is an extension of the head coach. When the assistant doesn’t understand or questions the head coach’s philosophy, the head coach must be willing to spend the time to teach the assistant so they understand the big picture. However, the assistant must never question the head coach during practice or a game. The time for that is during staff meetings.
The assistant coach must look and act in a professional manner. During practice the assistant must help enforce discipline. If the assistant knows of a violation of team rules, it is their job to inform the head coach. The assistant must show a caring attitude for your players both on the court and in the classroom. By nature of the beast, the players will come to the assistant when they have a problem. Players should feel free to talk about their problems with the assistant. However, there is a very fine line that the assistant coach must not cross-they are the coach and the player is the player.
The role of the assistant coach is one of long hours, low pay, and often little recognition. It is up to the head coach to show his loyalty to the assistant coach. Give credit when credit is due. If the assistant did something to help the outcome of a game, let the media know it. On the same hand, if they make a coaching mistake, support them.
The head coach must delegate responsibility to the assistant coach. Then, make sure the assistant understands what is expected. Outline responsibilities ahead of time so the assistant has time to prepare himself or herself for the job expected of them.
When an assistant needs to be corrected or criticized, do it in private. And, never do it in public or in front of your players. Be open with your assistants-encourage them to brainstorm with you. The more they feel ownership of the program, the more they will do to make the program a success.
Help them get a head-coaching job. If they have a desire to be a head coach, and they are prepared, do everything possible to assist them. Write a letter of recommendation and make a phone call on their behalf. Don’t be neutral-if they’re not ready, tell them why they are not ready. Evaluate them so they can grow!
Some Examples of Assistant Coaches Game Day Duties:
a. Prior to the game: strategy – may be asked to write the game plan and match-ups on the board.
b. Check the scorebook for accuracy prior to the game – the worst thing you can do is to start the game with a technical because no one checked the book.
c. During the game: sit next to the Head Coach-Keep key game information charted. It may be to keep track of the fouls, timeouts or other pertinent game information.
d. Take game notes for half-time adjustments
e. Have the dry erase board available for the Head Coach during time-outs.
f. Help the Head Coach with Post Game Evaluation
Examples of Assistant Coaches Practice Duties:
1. Assist Head Coach with planning practice
2. Arrive early on the floor to make sure the gym is set for practice
3. Work with assigned position players
4. Help the Head Coach with stations as assigned
5. Serve as a buffer between the Head Coach and the players
6. Run the “B” team vs. the Varsity in practice scrimmages
7. Make sure the gym is picked-up after practice
Examples of Other Assistant Coaches Duties:
a. Help the Head Coach monitor academic progress. You may be asked to take charge of grade checks.
b. Scout the opponent as assigned – this may be breaking down video or seeing the opponent in person.
c. Assist the Head Coach with team scrapbook. You may be asked to keep track of any articles or photos in the area newspapers.
d. Call in game scores to the media as needed – especially when you are playing on the road.
e. Be available to break down game film upon request
Tom Hughes has been involved in coaching basketball for over 30 years. He has coached on the high school, collegiate, and professional levels. He serves as the National Program Director for the “Yes, I Can!” Basketball Camps held throughout the United States. He has written a book for coaches, Power Thoughts for Coaching Basketball – Innovative Coaching Ideas.
Tom has been writing a motivational newsletter, Motivational Moments since April 2001. He has spoken to business organizations, civic organizations, college, and high school groups, faculty and staff workshops and sports teams. His most popular program topics are Leadership, Teamwork, Attitude, Goal Setting, and Improving Performance.
An Exposition of the Beautiful Game of Football
September 25th, 2011The game of football is the number one sport in the world, with an estimated viewing audience exceeding more than 2 billion. Since its inception by the English in the 1960′s, football has grown in leaps and bounds, with the Federation of International Football (FIFA) World Cup being the climax of the football year for both players and countries affiliated to the World Football governing body.
The game of football can be so intense that emotions may spill over like it occurred in the 2006 FIFA World Cup final held in Germany when French star Zinedine Zidane head-butted Marco Matarazzi of Italy in a moment of rage. He was instantly shown the red card and his exit paved the way for the eventual triumph of Italy.
The game is played by eleven players from two teams and each team is usually allowed to have substitutes players who are expected to sit at the reserve bench together with the team officials. Three substitutes are normally allowed in an organized game of football including the goalkeeper.
A game of football can either end in a win or a scoreless/score draw. The center referee, assistant referee 1, assistant referee 2 and the fourth referee are usually in charge of officiating in the round leather game from the start to the end of the game.
In some countries like the United States of America and Canada, the game is referred to as Soccer, while it is popularly called Football in the rest part of the world. This popular sport consists of four departments- goalkeeping, defence, midfield and attack. The ability to coordinate all four departments will determine the success or failure of a team.
The English Premier League is presently the most glamorous and lucrative football league in the world while the Brazilian national football team- The Samba boys, are the most successful football nation in the history of the game.
Some common features that must be present in a standard field of play include: the center circle, the goal post, the corner flag post, the corner arc, the half way line, the penalty area and the penalty arc. These important features are usually marked with white paint to ensure that players see them properly in the course of a match.
Some popular football leagues in the world include the Spanish La Liga, the German Bundesliga, the French Ligue 1, the Italian Serie A and the Portuguese Liga. Some notable football players include:
- Edson Arantes do Nascimento (Pele)
- Diego Armando Maradona
- Cristiano Ronaldo
- Lionel Messi
- Augustine Okocha
- Luis Figo
Pink Basketball: Great Quality for Great Cause
September 25th, 2011Basketball has been a known sport all over the world. It is a team sport consisting five team players with the aim of having a higher score at the end of the game period. Scoring is done by shooting a ball through a basketball hoop. A set of rules and regulations are adapted in the said sports. Basic equipments used are basketball, a basketball court and a basketball ring. It is an art of dribbling and maneuvering the ball well. Thus, it is important that a quality basketball must also be used to provide a coarse surface for maximum handling or griping. Conventional basketballs come in colors brown and orange. But to this day, making an entry is the pink basketball. This has become the National Collegiate Athletic Association’s (NCAA) official game ball.
The pink basketball by Wilson is made up of leather cover that ensures its moisture absorbing property, preventing slippage due to perspiration and provides great hand grip. It also has a cushioning effect due to its sponge rubber composition. It has also been promoted globally by the Women Basketball Coaches Association. This is to create and spread breast cancer awareness all over the world as pink has been the symbolic color for the breast cancer society. In addition, another pallet by Wilson has been created. This is the pink purple mini basketball. This is developed as a recreational tool for toddlers. It is made up of recessed rubber suitable for maximum grip and great for recreational plays. It is perfect for children as an essential tool to initiate basketball interest among children. It has also been used for practices, amateur games and warm up games among some schools.
To this day, there have been a number of charity games that supported this product to collect an amount of funds that will further be used for breast cancer patients’ welfare. For every purchase of each pink basketball, a part of it is donated to the foundation. So if you are to buy basketballs for school or for personal use, you may consider this one. Thus, it is a product of great quality for great cause.
Crumb Rubber Infill – Toxic Doubts Creates Consumer Awareness
September 25th, 2011As a Connecticut community begins to explore the use of synthetic grass surfaces for local high school sports fields, a well-known, widely used job material called crumb rubber infill seems to take center stage.
Crumb rubber infill is generally made from processed and reclaimed (recycled) tire rubber. Town meeting officials, presenting plans for upcoming projects, find themselves fielding questions such as: “Recycled tire rubber is a waste product, isn’t it?” Whispers of mosquito infested tire heaps and smoldering piles of hazardous materials circulate the room; uncertainty is voiced as challenges: “Is it safe? Has it been tested?”
Considering what most of us assume to know about recycled tires, anyone can see why a layperson, unfamiliar with the job materials used to install a synthetic sport field system, might become concerned and call “FOUL BALL”; demanding proof of the recycled tire crumbs’ safety and validation of its need of use.
If familiarity breeds contempt, lack of it feeds doubt. In the case of the use of recycled crumb rubber, these doubts may cost one East Coast state $200,000 as concerned citizens of Westport, CT demand a moratorium on the building of new fields and testing of existing local projects already in use; claiming not enough is known about the potential of risks, if any, from the recycled crumb rubber infill.
The use of synthetic turf materials has been a sports-driven, field centric market for over 40 years and until recently, an investment made only by the sports elite; a group well known to spend lavishly on the safety and performance of their primary asset, their players. It may be a stark way of putting it, yet sports, for profit, is exactly that and bottom line, if the value, safety and performance proposition wasn’t there, neither would the demand for synthetic fields or the materials or expertise to build them.
Indoor and outdoor stadiums, covered in artificial surfaces abound, and safety testing and product improvements have been a priority for profit and non-profit organizations, alike. As the adoption of faux grass surfaces grows outside the traditional sports market, the exposure of synthetic grass products to new consumers provides an opportunity to talk about their value and uses to everyone; professional and layman, alike.
What we “laymen” probably don’t know is that there are environmental agencies of several North American and European countries, along with international sports authorities, schools, universities and sports organizations playing watch-dog over this conversation, as well as, every professional in the field of sports. They’ve been doing this for years. We [laymen] are not “alone” in our desire to make wise and educated decisions for our communities, our teams, and our families.
Unfortunately, there are a few mis-quoted “sound bites” and data points that tend to find their way into discussions and are interpreted as fact …. mostly hype and mis-information spawned by the lobbyists of the $40 billion dollar “natural” grass industry, driven by the efforts of Turf Producers International (TPI)*.
Mis-information or mis-interpretation will always stir things up; especially when you start talking about using relatively unknown and “un-natural” sounding products such as poly-olefin fibers with poly-urethane coated backings and recycled tire rubber infill, up close and personal with our children, family members and pets. As to the expense of additional studies, it’s always important to take a critical look at any system, every few years. Maybe these studies can help develop even better products for the future.
Synthetic turf represents approximately 0.02% of all the lawn and natural grass surfaces installed and maintained annually in the US, yet there are hundreds of millions of square feet of these products installed all over the planet in every conceivable set of environmental conditions. Because of their “nature” – artificial surfaces usually abound where grass could not or would not grow effectively.
Reality is, NFL Teams and amateur sports associations, care just as much about their players as you and I do about our families and communities. Before the first field was ever laid in the early 1960s, safety has driven the development of synthetic turf products and systems. Research and test studies, conducted by users, municipalities, environmental protection agencies, water districts, national and international sports associations that set safety standards have accumulated data spanning years; it all consistently shows that artificial grass and crumb rubber infill are safe and beneficial products.
Westport officials reviewed public concerns and are displaying their confidence in the results of existing, published studies and reports by moving forward to break ground on their much needed sports field projects. State officials have also committed to funding the two year testing program, so those community members who want to can monitor their concerns with tangible, verifiable and authoritative results, from their own backyard.
What Is Infill and Why Is It Needed?
Let’s start with the first generation of artificial turf that was installed, as a field, in the early 1960s, just a few years before the well-known AstroDome installation. It was a single, integrated surface, built of layers of synthetic materials and durable, artificial blades. Now, in their third generation, artificial turf surfaces resemble shag-like carpets, lushly tufted with soft, natural looking fibers and an additional component called infill.
Infill is spread across the TOP of the grass blades so that the materials will fill the voids in between the synthetic fibers and cover the backing, helping protect it and the base of the blade fibers from ultra-violet damage. Infill also provides weight, to hold the surface materials in place and additional structure to the surfaces, increasing vertical and horizontal strength, stability and resiliency for a safe, playable surface.
Four Types of Infill
Early guidelines for infill materials specified the use of small grains of fine silica sand. Current choices include recycled (SBR) and new rubber (EPDM) pellets (or crumb), round dust-less acrylic coated silica granules and (currently under development and testing in European markets) synthetic pellets (or beadlets) made from custom blended components called thermoplastic elastomers or (TPE).
Each type of infill has it’s own set of properties. The most commonly used, due to its effectiveness, availability and reasonable cost is recycled crumb rubber or SBR. Product quality can vary in the raw materials source, how it is processed, packaged and handled. Though most crumb rubber is sourced from within North American borders, imported materials are available and may not meet US standards.
No Slam Dunk – System Solutions Are Built to Perform and Last
System integrators and sports field builders engineer each field to specifications for local conditions and use. Plans specify materials, site preparation, excavation, drainage and base construction customized for each installation and budget. Systems have been developed over years of real-world, in-the-field experiences; honing each process and job material to optimize the complete set of components to deliver safety, durability, playability, along with a natural look and feel.
Professional builders using artificial turf materials for landscape and leisure sports uses, such as lawns, putting greens, tee lines, chipping areas and bocce ball courts, share the benefits of all the years of sport field product development with the home and commercial property owner. Recent fiber and tufting enhancements have evolved new styles that increase the appeal of faux grass materials to the property owner.
Landscape and leisure sports builders provide their own branded synthetic turf solutions, design and installation expertise, and base their product offerings upon best business practices for the project’s site, design and use goals.
Why a Neutral Spinal Alignment is Important
September 25th, 2011Research suggests that many back problems result from a combination of poor posture and body mechanics which create abnormal stress on the spine. This stress can eventually develop into structural changes in the spine which manifest as disc and joint degeneration, shortening or lengthening of support ligaments and muscles together with wear and tear on cartilage. All of these changes can lead to pain.
The key elements to keeping your spine healthy are learning and practicing good posture, using good body mechanics during everyday activities together with regular exercise.
The basis of effective back care begins with good posture. Poor posture can cause spinal pain as well as exacerbate existing pain, it can also delay rehabilitation. Poor posture has been associated with chronic headaches, Temporomandibular Joint Disorder (TMJ) and shoulder pain.
People spend hours during their daily activities lifting, bending forward and sitting. Consider your lifestyle, how many times during the day do you compromise your spine when lifting, bending, or sitting at your computer.
If you can master maintaining a neutral spine, retaining the three natural curves of the spine as you move from one position to the next you will be closer to protecting your spine from unnecessary stress and strain. It is clear that once the spine is placed in a neutral position it needs to be kept there and it is the postural muscles that achieve this.
The muscles that hold the spine in correct alignment are found deep in the body close to the spine they are referred to as stabilisers naturally, because this is their function, to help stabilise the spine in readiness for activity.
These deep abdominals respond most effectively to a gentle contraction and together with a neutral pelvic alignment and a lateral thoracic (wide and full) breath create the correct intra-abdominal pressure to assist with spinal stability. (Richardson et al 1996, Queensland University). Another good reason to locate and activate them.
The deep abdominals or postural muscles are also commonly called the core. The core, simply, is the muscles that connect your lower body to your upper body, it is made up of four major muscles:
The Transversus Abdominis (TA) The Pelvic Floor The Diaphragm The Multifidus
The transversus abdominis (TA) is the body’s natural corset. It’s the muscle you use to pull in your tummy when you walk along the beach! The T.A. connects at the left of the spine, wraps around the abdomen attaching to the ribs and hips, until it reaches the right side, encasing the internal organs. The more superficial abdominal muscles that give you a six pack are layered on top of these support muscles. However if you want those washboard abs., to stay flat you will need to work your core as well as trim the fat and work the more aesthetic muscles. Of course another important function of the TA is to assist with spinal stability which is essential for good posture.
The pelvic floor (PF) are those muscles you use when you need a toilet and can’t find one. You will also be aware of them when you cough or sneeze as they tend to tense spontaneously under this pressure.
Unfortunately people generally do not pay enough attention to these important muscles. The PF is the structure, not unlike a basket that holds in and supports the abdominal organs, stablise the hips in association with the core and helps with balance as well as reducing the risk of stress incontinence.
(The diaphragm is a sheet of muscle that works with the muscles of the ribs to expand and contract the ribcage during respiration (breathing). We do not often take control of the diaphragm. The way we control our diaphragm is usually through breathing; rate, rhythm and depth, you don’t focus on the muscle but the inhale and exhale. The stronger we make the diaphragm, however, the deeper, slower and more paced our breathing will be.
The multifidus runs the length of the spine, it has a unique design which provides support as well as keeping us upright by providing scaffolding for the vertebral column. Researchers for the National Institute of Health found short stiff muscles packed in a finger-like covering; it is this particular design that is responsible for the extra strength and support the multifidus gives the spine.
Unlike most muscles when the multifidus is on stretch, (when we bend forward) it gets stronger. Generally if a muscles is lengthened it has a tendency to lose strength. Obviously the multifidus is operating under different rules.
(“Our research shows that it’s the strongest muscle in the back because of its unique design” states Richard L. Lieber, PhD. Lieber is the director of the National Center for Skeletal Muscle Rehabilitation Research, a professor and Vice Chair at UCSD’s Department of Orthopedic Surgery, and a senior research scientist at the VA in San Diego.
It is clear from the information above that learning to utilise the core to initiate movement whilst in a neutral pelvic alignment will not only reduce your risk of injury and low back pain but go a long way towards improving your general posture.
You now have all this information and are aware of the value of neutral spine, using your core and breathing properly, so how can you use it?
When you are participating in your sport of choice, or exercise class, initiate all movement by using this simple system: Set the bones – Neutral Pelvis. Engage the muscles, the core and use a wide and full breath. Once you have initiated this set up you are ready to add the more superficial muscles that will move your body into action.
The muscles of the core only need a mild contraction to become activated and function effectively (Richardson et el 1996) much like a light switch, they are either on or off. Once they are on you can confidently use the large muscles for the action phase of a movement now that you have stabilised the spine and reduced the effects of stress on the spine from the activity. Try this test exercise:
Lay on your back on a mat or towel with your knees bent and feet hip width apart.
Allow your complete spine to “let go” of tension
Roll your pelvis backward and forward to find the range of movement
Place your pelvis half way between the two extremes (neutral alignment)
Exhale and gently draw your naval inward
“gently” if level 1 is no contraction and 10 is the maximum draw into level 3
Try to maintain this alignment with a gentle contraction whilst you slide your right foot along the ground, keep this a closed chain activity, with your foot always in contact with the floor
Only slide your foot as far forward as you can maintain the neutral spine, level 3 contraction of the core whilst you breathe naturally.
Repeat the movement up to 5 times on the right foot, then change to the left. This simple test of challenging your ability to move your limbs whilst maintaining the set up will demonstrate to you the subtlety of the action.
I recommend that until you are satisfied that you have your neutral set up and can maintain minimal involvement of the superficial abdominal muscles when working with low load (sliding the foot) you do not complicate matters by practicing more challenging abdominal exercises.
The purpose of first working in such a non challenging manner is to fully understand the “feeling” of the core connection. Once you are confident of course you will utilise this stabilising activation as the foundation to all abdominal exercises. Use the neutral set up as the start and finish of a movement; throughout the activity you will ensure the deep abdominals remain engaged so that all abdominal exercises are effective.
Of course you do not spend all your time exercising, throughout your day you will need to think about the value of stabilising your spine. Picking up your child for example, or taking luggage from the boot of the car require your deep abdominals to be stable before you complete the lift. The most stress is placed on the spine when it is flexed (bent forward) and loaded (lifting). Reduce your risk of injury and take a second to activate your core when necessary.
Briefly, good posture is awareness and persistence. Poor posture takes a lifetime to manifest and will take time and effort to rectify. However, perfect practice makes perfect , soon you will find your neutral alignment to be “natural”.
The benefits are not only reduced risk of injury and reduction of low back pain, but a lengthened body appears slimmer and good posture can take 10 years off your age. So what are you waiting for? Start today.
About Nuala Coombs. With over 25 years experience in the fitness and Pilates industry Nuala has taught hundreds of students worldwide to teach Pilates. She is the author of Golf and Pilates published in 2005 as well as an international presenter and teacher trainer. Based in the south of France along with teacher training and workshops she offers career guidance to teachers in training and qualified Pilates teachers at a crossroads in their working life. Nuala also offer Pilates Retreats for Pilates enthusiasts.
Toronto – A True Global City
September 24th, 2011As the second largest country in the world, Canada is a colossal land mass stretching from the Atlantic Ocean on the east, up to the Artic Ocean in the north and all the way round to the Pacific Ocean in the west. But whilst it is indeed a massive country that spans across a myriad of terrains and climates, it actually has one of the lowest population densities in the world, with only around 3.5 inhabitants per square kilometre, compared with 246 per square kilometre in the UK.
However, it would be difficult to tell this in a place such as Toronto, the largest city in Canada, and the fifth most populous municipality in the whole of North America. As Canada’s economic capital, Toronto is generally considered to be a ‘global city’, playing a major part in the world’s economic system. And like any modern metropolis, Toronto’s skyline is a sea of skyscrapers and tall buildings; in particular the CN Tower taking centre stage.
At over half a kilometre tall, the CN Tower is the world’s second-tallest freestanding structure and the tallest tower in the western hemisphere. It also has the world’s highest man-made observatory, affording spectacular views across the city below. And for those who would like to make a night of it, a fantastic revolving restaurant is located a little over half-way up the tower, offering market-fresh cuisine and a vast selection of fine wine.
It’s impossible to speak of Toronto without mentioning its famous entertainment district and its claim of being the third largest theatre-centre in the English speaking world; with a plethora of plays, musicals and operas being staged throughout the year. Furthermore, only a short walk away from the city’s main railway station is the district’s ideal central location, with a number of activities available in the form of dining and drinking, to shopping and live sports. In addition, Toronto is home to six professional major-league sports teams in baseball, hockey, basketball, football, soccer and lacrosse, whilst the city’s two main state-of-the-art sport stadiums, the SkyDome and the Air Canada Centre, are located only a few blocks from each other in Toronto’s entertainment district.
But for those who wish to explore the history of Canada’s national pastime, Toronto is also home to the Hockey Hall of Fame, hosting exhibits of legendary players and NHL teams. The MCI Great Hall, one of the fifteen exhibit areas, contains portraits and biographical information about every person who has been admitted to the hall of fame.