CENTURION, South Africa (AP):Fast bowler Kagiso Rabada’s career-best 7-112 set South Africa up for a big lead over England in the fourth Test yesterday. Rabada rattled through England’s top and middle order as the tourists were bowled out for 342 after South Africa’s 475.South Africa stretched their lead to 175 when bad light stopped play on the third day at SuperSport Park, reaching 42-1 in their second innings.Rabada’s rich return, which included a burst of three wickets in two overs just before lunch, put South Africa in position for a desperately needed win to regain some lost pride.England have already clinched the four-match series with a 2-0 lead ahead of this last Test. South Africa haven’t won in their previous nine Tests, leaving newcomer Rabada without a victory in his young career.”I don’t think I’ve arrived yet,” he said. “There’s still lots of work to be done. (But) It felt good to take those seven wickets.”
Tivoli Gardens FC will start life under popular returning coach Glendon ‘Admiral’ Bailey when they face fellow relegation strugglers, Rivoli United, in a rescheduled Red Stripe Premier League (RSPL) game at the Edward Seaga Sport Complex today at 3 p.m. But Bailey, who insists he is not back to stay and is only trying to help the club out of their present predicament, has warned fans not to expect too much from today’s game, as he has only had a couple days with the squad. “To be realistic I cannot tell you what to look forward to tomorrow’s (today’s) game. This is my first game, I just started Monday and there is a lot of work still to be done, so we have to give it time,” he told The Gleaner yesterday. He added: “There is a lot of work to be done and you cannot do that amount of work in one day. So right now realistically I cannot say what to expect. “I am sorry I didn’t really have a week but if we get in the work the more we will progress and the more they will realise what I expect and want from them,” he added.. Tivoli are bottom of the 12 team standings with 20 points, while Rivoli (22) are two points and two places ahead in tenth.
ENERGY SYSTEMS When the body starts to do physical activities a number of changes take place. The exact amount of change will depend on the intensity and duration of the activity. As mentioned in earlier topics, regular training will result in adaptation of our bodies. The type of training undertaken determines what adaptations or responses are effected. Most sports are a mixture of aerobic and anaerobic work. Training makes both energy systems better. However, the training is different for each. Aerobic respiration is the production of energy using oxygen: (C6H12O6 + O2-> CO2 + water +energy). Anaerobic respiration is the production of energy without using oxygen: C6O12O6-> Energy + lactic acid. Exercise will cause the brain to increase the number of brain signals to the heart. This will cause an increase in the heart rate. The heart rate shows how hard you are working and which energy system is being used. The fastest the heart can beat is called your maximum heart rate, and can be calculated using the formula: maximum heart rate = 220 minus your age. If the heart rate is about 60 per cent of your maximum heart rate, you are working aerobically. The actual rate is measured by taking the pulse. How fit an individual wants to be will depend on working within a range of heart rates, which is the target zones. Therefore, you must train above a minimum heart rate of 60 per cent of your maximum to gain fitness. Exercise below this will gain no aerobic benefits. This means, you must exercise below an upper limit. Once the heart rate rises above a certain point you are doing anaerobic work and lactic acid will build up and cause pain. The aerobic range should be anywhere between 70 per cent-85 per cent of the maximum heart rate. You must exercise below this point to gain aerobic benefits. This is called your aerobic training zone. The heart rates at the limits of the zone are called the training thresholds. The lower limit is the aerobic threshold. The upper limit is anaerobic threshold. An unfit person should be working at 60 per cent – 70 per cent of their maximum heart rate, a fitter person at 65-75 per cent, and a fit person at 75-85 per cent. For aerobic training, choose an activity which involves the large muscles of the body, e.g. walking, swimming, jogging, cycling etc. Work for at least 15 to 20 minutes per session at least three times per week. Work at least 60 per cent of the maximum heart rate within your aerobic training zone. Weeks of aerobic training must be done before anaerobic training. Working at, or above, 85 per cent of the maximum heart rate means you are working anaerobically. AEROBIC TRAINING EFFECTS OF – The heart grows larger, its walls gets thicker, blood volume increases. More capillaries grow, fat is burned more readily; lower resting heart rate and larger arteries, leading to lower blood pressure. – Increased fitness of lungs and respiratory system, leading to stronger rib muscles and diaphragm. Therefore the chest gets bigger during inhalation, the lungs expands further, facilitating more air and more oxygen is picked up, preventing easy tiring. – Training at high altitude (eg. in Mexico City) makes the aerobic changes described above happen very quickly and is good for anaerobic events (sprints, jumps, throws). Most training effects that take place in the muscles happen as a result of our muscles having to work without oxygen during anaerobic activities. Therefore, the actual development will include muscle hypertrophy. The muscles become larger as the individual muscle fibres grow thicker, fast-twitch muscle fibres increase in size and become more efficient in coping with lactic acid before becoming tired, the muscle cells store greater amount of ATP creatine phosphate and glycogen, and the chemical reaction in the muscles that produce energy increases in quantity, speed and efficiency. Weight training also causes muscle hypertrophy. Muscle strength increases when very heavy weight is lifted for few repetitions. Muscle power increases when heavy weight is lifted for a number of fast repetitions. Muscle endurance increases when light weights are lifted for many repetitions. Muscle Atrophy will occur when the muscles become inactive. Therefore, they become smaller and weaker. Muscle atrophy usually happens when the athlete is out of training as a result of injury. Be reminded that when lifting weights you should know your onerepetition maximum (1 RM) in order to guide the following: – Maximum strength – at least three sets of six reps at near maximum weight – Muscular power – at least three sets of 10-15, using 60-80 per cent of 1 RM – Muscular endurance – at least three sets of 20-30 reps using 40-60 per cent of 1 RM.
MOTORSPORTS:(SUB DECK) Gore rips competition with super fast Audi at Emancipation meetPaul ClarkeGleaner WriterWESTERN BUREAU:Doug ‘Hollywood’ Gore was back to his supreme best at Sunday’s Emancipation of Speed racemeet at Jamwest Speedway in Negril.He blew away all challenges in the three Thundersport Two Championship races – with his Audi DTM in tip-top shape – making the respective trips look like a stroll on a windy Sunday afternoon.Gore was pleased with the performance of his purpose built race car. He also had glowing words for the track, while looking forward to breaking the record.”The track and this car complements well. When we rebuilt the car after the last crash we knew we would have to come to Jamwest and this car would be very fast, especially with all the aerodynamics built into it,” Gore said.”Cornering with this car is great at high speed. It is built for the speed. The improvements done to the car makes it really better than before,” he added.Gore was in a no-nonsense mood from the onset, posting 1:07.28 in qualifying, a full three seconds faster than nemesis David Summerbell Jr. in his Evolution Eight.Summerbell logged 1:10.03 seconds, with Chris Campbell third in 1:11.45 seconds.Summerbell was not at his best as he had to contend with low power output from his car, which only made him good enough for three fourth place finishes behind Gore in the Thundersport Two events.Summerbell told The Gleaner that while he was happy to have gotten some points towards his TS2 championship title chase, he was frustrated, because he could not really challenge his competitors owing to the problems with his car.No Summerbell, no problem for Gore and he let loose in his first race of the meet, taking the chequered flag in 1:08.73 seconds. Campbell, racing his power-packed BMW M3, grabbed second place in 1:10.25. Heath Ca swell was third in his Subaru Impreza, timed at 1:12.73 seconds and Summerbell a disappointing fourth in 1:12.46.Gore was equally devastating in the second Thundersport Two race, thrilling the fans to once again take the flag ahead of Campbell in a smart 1:08.64 seconds. Campbell returned a time of 1:10.41, with Peter Rae copping third place in his Mazda RX7.As expected, Gore ripped to threads the other aspirants in the third Thundersport race, posting 1:08.73 to take the chequered flag. Again, Campbell had to settle for second in 1:10.25, with Causwell in third and Summerbell fourth.”Jamwest is a great location and if we had the full complement that raced at Dover here it would make it more interesting. This track is world class. I have a fast car and it’s just eating up the track. I am happy with the results,” Gore said.Alan Chen and Jordan Powell shared honours in TS1. Akeel Shorter and Dean Shaw bagged the Modified Production Two top places in the two races. Jordan Powell took all three Modified Production One races, Gary Barrett won all three IP races, Dean Corrodus took the two completed B14 races, while Andrew Delapenha, Samantha Summerbell and Fraser McConnell battled for top honours in the B18 races. Delapenha took all three, while Summerbell bagged two second place finishes and McConnell had one second place finish. Brian Shorter ran away with all three B23 races.Nine bikers graced the track in MCA and MCB race categories. MCA had three winners in Kyle Reynolds, Halquin Rodney and David Bell, with Richards getting two wins. Linton Martin copped all four MCB races after battling Andre Richards and Xavier Osbourne in some close encounters.
GEORGETOWN, Guyana (CMC): The Vice-President of the West Indies Cricket Board (WICB), Emmanuel Nanthan, says regional governments are not doing enough to support the development of cricket in the region. Nanthan’s declaration comes as the Dave Cameron-led WICB and CARICOM appear to remain at loggerheads over a recommendation calling for the dissolution of the board by a review panel setup by CARICOM and the WICB. The WICB appears to be preparing for a legal battle with CARICOM to resist the recom-mendations of the Review panel by hiring Dominican lawyer Anthony Astaphan. Nanthan is insisting that the problems with West Indies cricket have little to do with WICB’s governance, but a lack of resources from regional governments to fund training. “It costs the WICB about US$1 million to train a cricketer from the Under-15 level to the elite level in international cricket,” said Nanthan, a sports administrator for the past 20 years. “Eighty-seven per cent of all amounts spent by the Windwards and Leewards in age group tournaments is represented by accommodation costs, air and sea travel costs and the cost of meals for players who are away from their homes. No wonder on an annual basis the Windwards and Leewards are always at the bottom of the table in the early rounds of the regional competition.” A recent meeting in Grenada between CARICOM prime ministers and a WICB delegation to discuss the panel’s governance report made little progress except for an agreement for future meetings. WICB’s defiance appears to have been fired-up following a subsequent board meeting in St Lucia, which also discussed the governance report. “Did the academics look into this? Are the nation states encouraging cricket in the communities?” asked Nanthan. “I say all this so you can understand the costs of the opportunity, which you have been offered through the opportunity of the Professional Cricket League.” STATE’S ROLE The WICB vice-president added: “Early education in sports in schools is the responsibility of the State. The responsibility of training to achieve successful performance and results for national teams in regional and international sports is the responsibility of the governments.” Nanthan says the WICB is prepared to make amendments, but stressed that only share-holder territories can legally dissolve the WICB. “We are prepared to make some changes as we did following previous Governance Reports,” he told Kaieteur News in Guyana. “However, on the basis of a corporate review and legal advice, only the shareholders of the WICB can dissolve the company – the WICB. And similarly only shareholders can appoint new directors to the board, whether they are independent or shareholders directors.”
The WICB is also suggesting that the relationship will also include training and technical development of production personnel to ensure broadcast is of the highest quality for all categories of cricket. “The WICB is ready to share the information with our regional media partners for creative programme ideas to advance the cricket story,” said WICB Commercial Manager Nelecia Yeates, who referenced the board’s rich archive of cricket material “There is so much more than live cricket, and if we are to encourage the next generation to tune in to the sport, we must have programmes which are able to grab their attention.” The WICB is now preparing for the start of the Digicel SportsMax Regional 4 Day Tournament, which bowls off Friday, November 11. This tournament, with Digicel SportsMax as the official title and broadcast sponsor, will feature day and night matches and the use of the pink ball. Production personnel HAVANA, Cuba, CMC: The West Indies Cricket Board (WICB) is seeking to forge stronger ties with Caribbean media houses in an effort to bolster the range of cricket content on regional television. Manager of Marketing and Communications Carole Beckford has made a case for more cricket stories and features to be produced outside of live cricket. Her plea to media houses in the region was made at the 47th annual general assembly of the Caribbean Broadcasting Union on Wednesday in Havana, Cuba.
Jamaica Skeet Club president Khaleel Azan wants to make clay shooting a less-expensive sport for youngsters, noting plans are under way to make it more inclusive to allow more high schools to compete at the Inter-Secondary Schools Sports Association (ISSA) level over the next two years.Azan is mindful that the sport might not be open and affordable to all young Jamaicans at the moment, but is hoping to help offset those challenges by attracting more sponsorship.”The goal is to get this (clay shooting) under the Inter-Secondary Schools Sports Association (ISSA) umbrella in 2017 or 2018, and that is going to get the sport to a different level,” he pointed out to The Gleaner in a recent interview.LOWER COSTHe continued; “It’s going to open the sport to total Jamaica, because if we can get corporate sponsorship into this sport where we can lower the cost of shooting, then we can open it to all Jamaican Schools.”Azan lauded the Sports Development Foundation, sponsors, and other local organisations, which have helped to make the sport bigger.”I am going to tell you that with the help of certain associations, the plan is to grow itmore … if you noticed Mr (Denzil) Wilks was here from the Sports Development Foundation (SDF) and the secretary general Christopher Samuda from the Jamaica Olympic Association (JOA) was supposed to be here, but extended his apologies,” he said last Sunday at the Jamaica Skeet Club in Portmore, St Catherine.While praising the showing by the young talents there, the skeet club boss wants to open up the floor for even more girls and boys, who he wants to be on the same quality as overseas talents.”We are achieving a lot from year to year, my dream is where do the boys go from here and where do I view the over-seas tournaments and I think we are getting there, I see us getting closer and closer,” he outlined. “The overall picture is very positive.””The other thing that pleases me is that, we have 12 girls shooting, it’s one of those sports that bring girls into it and girls can do well,” added Azan.More than 70 shooters competed at the annual Digicel Inter-School Clay 50 Birds Championship at the most recent event last weekend.
The annual general meeting of the Jamaica Administrative Athletics Association will be held today at the Medallion Hall Hotel in Kingston. Start time is 5 p.m.President Dr Warren Blake and his executive will oversee the country’s track and field for another four years as at the closing date for nominations for executive positions two weeks ago, there was no challenge to Blake’s slate of candidates.Long-time general secretary, Charlemont High principal Garth Gayle, announced that only one slate had been nominated.Gayle strongly supported Blake in his recent interview with The Gleaner, stating that the current president had done very well during his time in charge.”My president has done a great job over the years as Jamaica has had its best performances under his stewardship in track and field. At the Beijing Olympic Games in 2012, the country was second overall of 212 federations while at the recent Olympic Games in Rio de Janeiro it was another great performance by Jamaican athletes,” said Gayle when asked why no one was willing to challenge Blake for the presidency.While a majority of the present executive members are expected to remain, there could be changes among the vice-presidents. Second vice-president Ian Forbes, the only successful candidate on the slate that challenged Blake four years ago, is tipped to move up to first vice-president replacing Dave Myrie, who is not expected to seek re-election.
The 24-year-old Valdez has just returned from a 17-day training camp with the national team in Japan on Tuesday.Sports Related Videospowered by AdSparcRead Next Marcosian mode: Duterte threatens to arrest water execs ‘one night’ Filipinos turn Taal Volcano ash, plastic trash into bricks PLAY LIST 01:40Filipinos turn Taal Volcano ash, plastic trash into bricks01:32Taal Volcano watch: Island fissures steaming, lake water receding02:14Carpio 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 respite In a statement, Peter Cayo, acting president of Larong Volleyball sa Pilipinas, Inc, said Rebisco has decided to pull Valdez out from the PVL and preserve the volleyball superstar for the AVC Asian Senior Women’s Championship and Southeast Asian Games.“Rebisco’s selfless decision to withdraw Alyssa Valdez from the ongoing Premier Volleyball League (PVL) semifinals is a positive development to our bid of coming up with an impressive finish in the AVC Asian Senior Women’s Championship and the Southeast Asian Games,” the statement read.FEATURED STORIESSPORTSEnd of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legendSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’The AVC championship, which will be held in Laguna, starts on Wednesday while the SEA Games in Kuala Lumpur, Malaysia begins on Aug. 19.Valdez, who was in uniform, did not play in Creamline’s five-set win over BaliPure in Game 1 of their best-of-three semifinals on Saturday. Don’t miss out on the latest news and information. End of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legend McGregor blasts Cerrone in 40 seconds in UFC return Confident Tim Reed eyes Ironman 70.3 three-peat in ‘amazing’ Cebu MOST READ Kawhi Leonard, Clippers rally to beat Pelicans Indian national gunned down in Camarines Sur Putting country first, Alyssa Valdez will skip the remaining games of Creamline in the Premier Volleyball League.ADVERTISEMENT LeBron James scores 31 points, Lakers beat Rockets LATEST STORIES OSG plea to revoke ABS-CBN franchise ‘a duplicitous move’ – Lacson 787 earthquakes recorded in 24 hours due to restive Taal Volcano ‘I’m out!’: PewDiePie releases last video before taking break from YouTube View comments
Vilma Santos, Luis Manzano warn public of fake account posing as her Albay to send off disaster response team to Batangas GALLERY: 2017 Cobra Energy Drink Ironman 70.3 Philippines Photo By Tristan Tamayo/INQUIRER.netLAPU-LAPU CITY — Jacqueline Thistleton crashed her bike midway through the course and she could’ve easily quit right then and there.“It all happened so quickly. Everything was broken. I wasn’t coming at all together,” she said.ADVERTISEMENT MOST READ Filipinos turn Taal Volcano ash, plastic trash into bricks PLAY LIST 01:40Filipinos turn Taal Volcano ash, plastic trash into bricks01:32Taal Volcano watch: Island fissures steaming, lake water receding02:14Carpio 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 respite 787 earthquakes recorded in 24 hours due to restive Taal Volcano Marcosian mode: Duterte threatens to arrest water execs ‘one night’ Sports Related Videospowered by AdSparcRead Next Don’t miss out on the latest news and information. OSG plea to revoke ABS-CBN franchise ‘a duplicitous move’ – Lacson View comments Teen gunned down in Masbate End of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legend 787 earthquakes recorded in 24 hours due to restive Taal Volcano But giving up is not an option for the gritty Australian as she picked herself up and soldiered on.Thistleton admitted her road to recovery was all a blur as her competitive spirit got the better of her for the remainder of the track.FEATURED STORIESSPORTSEnd of his agony? SC rules in favor of Espinosa, orders promoter heirs to pay boxing legendSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’“I guess it was just adrenaline. I think I just had the adrenaline to get on to the bike and see where I can go. It wasn’t pretty coming back on bike,” she said.She also couldn’t let down the Cebuano crowd down in her first triathlon race in the Philippines. LATEST STORIES 2 nabbed in Bicol drug stings “I guess it was just the crowd. I had so much support and I’d like to give everyone justice — my family, my friends, everyone. It’s adrenaline, to be honest, and it’s just about it,” she said.Thistleton’s character showed in weathering the storm and not only did she get back in the race, she also managed to finish second in the elite female category of the 2017 Cobra Energy Drink Ironman 70.3 Philippines on Sunday here.After an inspiring stint, Thistleton hopes to get another invite, especially with the 2018 Ironman 70.3 Asia Pacific Championship set to be hosted here next year.“I’ll tell everyone come over and give it a go. It’s definitely worth the trip,” she said with a smile.ADVERTISEMENT