Sports Council Newsletter #7

NLCS JEJU SPORTS COUNCIL

November 24, 2020

NJSC NLCS Jeju | Sports

General Notices NJSC will also be available through the school website.

If you would like individual achievements to be mentioned, send details to yjchung22@pupils.nlcsjeju.kr

KISAC Friday 20th November MS Boys Badminton — @ NLCS MS Girls Badminton — @ BHA MS Boys Football — @ NLCS MS Girls Football — @ BHA

Contacts

Saturday 21st November

Chair: Alex Yoonjae Chung

HS Boys Volleyball — @ KIS

Link Teacher: Ms J Forster

HS Girls Volleyball — @ SJA

Sports Council Email: sportscouncil@pupils.nlcsjeju.kr What would you like us to write about? Tell us through: Instagram: @nlcsjeju_sc Facebook: NLCS Jeju Sports Council ……………………………………

NLCS JEJU SPORTS COUNCIL

November 24, 2020

Interview with Mr. Alistair Gainey Sumatra Marty Dillon 1. What has your experience been of teaching PE in this school?

Working as a whole school teacher in both the upper and lower school I have been able to experience a wide range of different students at NLCS Jeju from reception to year 9 it's really nice been able to see the progress students make in their ability across the difference activities covered in PE and they move through the school from FS to JS to SS.

2. Can you give us an overview of your sports career?

Growing up my main sports were swimming and football. During my time swimming I have competed and county and regional levels and in the National Arena League Division One. I have competed in every stroke apart from Breaststroke, some of my favourite events have been 50 and 100 freestyle and 200 butterfly. For football, I have played for a number of teams with my highest level being playing in the Isthmian League South East Division One. I still really enjoy participating in both swimming and football and make an occasional appearance at the staff football games.

4. What are your favourite sporting events of the year?

My favourite sporting events of the year would be international rugby fixtures such as the 6 Nations, Lions tours and the Rugby Championship as I very much enjoy watching and refereeing rugby.

NLCS JEJU SPORTS COUNCIL

November 24, 2020

Sports Recovery Techniques - How to recover better and faster Nick Oh

Have you ever had so much muscle fatigue that you could barely walk around? I certainly have. So much so that it was even difficult to sit down. With lots of sporting events happening both within and outside of school recently, I thought that it would be a great idea to share tips and methods that you can incorporate into your habits to help with your recovery after sports.

1) Hydrotherapy Hydrotherapy (recovery/cure using water) is used widely as a post-exercise scheme. Researches regarding hydrotherapy are somewhat controversial. However, anecdotal evidence suggests that hydrotherapy can help athletes recover.

Common forms of hydrotherapy include cold water immersion (CWI) and contrast water therapy (CWT), where an athlete alternates between hot and cold water immersion. Immersing yourself in a bathtub of water may be relaxing and the most effective for your recovery, but it can be time-consuming. If you are short on time, having a cold or a warm shower can still reproduce the effects of hydrotherapy to some extent.

NLCS JEJU SPORTS COUNCIL

November 24, 2020

After exercising, try a cold shower or try alternating between a cold shower and a warm shower a few times.You may find that you have recovered faster than usual the next day.

2) Stretching Stretching is probably the most used exercise scheme. Athletes stretch before, during, and after exercises. There are many stretching routines on the internet aimed to target different muscles or different sporting disciplines.

These are some of the stretching routines I frequently use. If you are stuck where to start, begin by watching and following the videos below. As you stretch more and try out different stretching routines, you will find the ones that suit you the best.

Rebecca Louise (https://www.youtube.com/watch?v=9U_-Kvb0sIk) Fitness Blender (https://www.youtube.com/watch?v=NNkH4vDaVIo) 3) Eat healthily and hydrate frequently!

"Eating habits are as important as each training session."

Consuming the right nutrients after physical exertion helps with your muscles repair and rebuild your glycogen stores. Try not to pick on the food you eat and eat all the varied foods served to you in the cafeteria because our nutritionist tries to serve out a balanced diet containing various nutrition we require. Also, don't go straight past the salad bar as great fruits and vegetables such as bananas, which contain plenty of water, vitamins, minerals, fiber, and many more, are being served.

In terms of hydration, try to drink water at frequent intervals during and after your exercise.

If you are interested to learn more about sports nutrition, the nutrition section on the Australian Institute of Sports website (URL below) is a great place to find information. There are many healthy recipes, detailed analysis of different supplements, and links to various papers relating to nutrition and sports performance.

AIS / nutrition (https://www.ais.gov.au/nutrition)

NLCS JEJU SPORTS COUNCIL

November 24, 2020

4) Sleep Last on the list, but certainly not the least is sleep. Sleep, a form of passive recovery, is undoubtedly crucial for your recovery. Too little or even too much sleep can be detrimental to your health and certainly your recovery. Seven to nine hours of sleep is likely a good rule of thumb for most teenagers.

Thank you for reading, and see you next week.