3
Prevent sport injuries
July 2016
Prevent sport injuries While a sports injury can never be entirely prevented, there are steps that can be taken to reduce the risk of injury. These include warming up properly, using the right equipment, proper technique and the appropriate amount of rest and recovery. Suffering an injury from an exercise or sport can not only be painful and require time off from your sport or training, but it can cause future health niggles down the line. Here are some steps to reduce your risk of a sports injury:
Warm-up properly
Failing to properly warm-up your muscles and joints before performing strenuous exercise or a physically demanding sport will almost guarantee an injury. Intense training can predispose some muscles vulnerable to injury through overuse if they’re not adequately warmed-up. Every warm-up session should be at least 10-15 minutes long and be a balance of stretching and light exercise to encourage blood flow to the muscles to prepare them for the activity to follow. Warming up effectively increases blood flow to the muscles and increasing the flexibility of the muscle fibres, considerably reducing the risk of pulling or straining a muscle. Stretch the Achilles tendon, hamstring, and quadriceps areas and hold the positions. Don’t bounce.
Use the right equipment
support to the foot and ankle to prevent twisting and injury. Wearing properly fitting shoes helps provide shock absorption and stability.
Proper technique
Regardless of the exercise or sport you’re participating in you need to learn the correct techniques associated with it. Not only to prevent overuse injury but also to get the most out of your exercise by working the right muscles and tendons. Make use of the right qualified experts to assist you and teach you the correct form and technique.
Know your limits
Any sport or exercise should push you out your comfort zone and challenge you. But you also need to learn to listen to your body and acknowledge your physical limitations. If you are new to a sport or form of exercise, start out slowly to avoid pulling or straining muscles and give yourself time to build up your stamina and strength gradually. In time your fitness and strength will increase, and then you can push yourself more. Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.
The importance of rest days
Depending on the type of sport or exercise you’re participating in, if it comes with protective equipment, use it. Especially if the sport or activity involves physical contact with other players (rugby/ soccer) or possible contact with objects such as hard balls (cricket/ baseball). Some protective equipment includes shin pads, boxing gloves or protective head gear. The right footwear is also important as shoes designed specifically offer certain sports offer specific
Pain vs discomfort
Pushing through pain is a sure-fire way to get injured and be out of your sport for a long time. You need to learn to listen to your body, know when you’re experiencing discomfort and when your body is in pain. Discomfort during exercise is common, especially in those new to exercise, where they are pushing out of their comfort zones and getting breathless, sweaty and tired. However, actual pain which is signalled by any burning, stabbing or sharp pains is your body’s way of telling you to stop. If you continue and ignore these signals, injury is sure to follow.
Keep hydrated
Especially in warm environments or when exercising outside, make sure you remain hydrated or you will be at risk for injury. A dehydrated body can drastically reduce mental and physical fitness and put you at risk for injury.
Cool down adequately
The cool-down after physical exertion is important. Catch your breath and then perform between 5-10 minutes of gentle exercise (walking, light cycling) to allow your heart rate to return to normal. This will also give your body enough time to flush out lactic acid and get the blood flowing with oxygen and nutrients to your tired muscles, which also prevents muscle stiffness.
available in 10 colours available in 10
colours
Daily exercise is an ideal many people strive for, and while it is a good idea to keep moving every day, rest days are just as important as the days you train. Your body cannot function optimally if you exercise intensely every single day and do not give it time to recover. The muscles need to rest and recover. Not only can inadequate rest lead to injury but it can also lead to plateaus. Intense exercise puts a strain on the musculoskeletal
system, nervous system, and immune system which puts you at risk for injury and even illness. This doesn’t mean you have to spend a rest day on the couch though – active recovery is always an option. So use your rest days to do some yoga, go for a hike, a slow jog or a bike ride. Just make sure it’s something low-intensity and different from your usual training.
Why not Why not give your give your Why not homegive a your home a home a facelift this facelift this facelift this year?year? year?
year, newyear, year, new ew look... new look... new look...
Cemcrete’s cretecote Floor coating cretecote Floor coating Cemcrete’s cretecote Floor coating CreteCote is a coloured, cement-based floor covering which is versatile,
cement-based flooris covering which is versatile, floor covering which is versatile, CreteCote a coloured, cement-based durable and waterproof. It produces a 1.5mm smooth decorative finish for
t produces a surfaces 1.5mm smooth decorative durable andfrom waterproof. It produces afor 1.5mm smooth decorative finish for Contact Lusion Products: interior your living area to yourfinish kitchen, bedroom and bathroom. 041 373 1204 • 083 252 2299
Contact Lusion Products: Contact Lusion Products: living area to your kitchen,from bedroom and bathroom. interior surfaces your living area to your kitchen, bedroom and bathroom. 14 Clevedon Road, Mount CRoIx 041 373 1204 • 083 252 2299 041 373 1204 • 083 252 2299 14 Clevedon Road, Mount CRoIx 14 Clevedon Road, Mount CRoIx
Battery Specialists
North End / Newton Park / Knysna Tel: 041 487 1740 / 041 363 8996 / 044 382 1884
4
Eerste Rugbyspan Grey High
July 2016
GREY HIGH FIRST TEAM RUGBY
Front: Aya Oliphant, Lubabalo Dubela, David Masterson, Tertius Groenewald, Michael Biggs, Khanyo Mafunda, Josiah Twum-Boafo. Back: Sihle Njejula, Wagar Solaan, Ayabonga Matroos, Travis Outram, Connor Thalrose, Bevan Prinsloo, Praveen Bosch, Sive Mazosiwe, Aphiwe Febana, Azola Mahonga.
(041) 581 4120 info@airafrica.co.za 82 Main Road, Walmer, PE
www.air-africa.co.za
July 2016
5
Eerste Rugbyspan Grey College
GREY COLLEGE FIRST TEAM RUGBY
Naude Naude, Matthew Wessels, Gideo Beukes, Jaco van Tonder, Jaco de Beer, Wihan Kloppers, Juan Venter, Dian Schoonees, Rewan Kruger, Mario Vieira, Marnus Boshoff, Rikus Pretorius, Janco van Heyningen, Henk Cilliers, David Kriel.
PE’s leading live-music venue, where local & national artist perform in an intimate 120 seater venue, plenty of standing space, bonfires, pub & restaurant. The venue is also available for private hire, book your Christmas function Today!
Weekends Lineup Friday 29th - Open Mic Saturday 30th - Bay City Rockers
Bookings: 072 994 5096 or 041 354 1964
6
Rugby Second Teams
July 2016
GREY HIGH SCHOOL SECOND TEAM RUGBY
Front: James Neubert, Craig Dalgleish, Adam Usendorff, Damien Smuts and Matthew Steyn. Middle to Back: Odwa Nhlokwana, Matthew Olivera, Brad Nelson, Kholiwe Konza, Michael Klichowicz, Colbin Schmidt, Uan Tait, James Scott, Jonathan Cherrington, Ruan Jonker, Matthew Hepburn and Praveen Bosch.
GREY COLLEGE SECOND TEAM RUGBY
WJ Kruger, Ru-Hann Greyling, Wihan Marais, Jaap van Zyl, Johan Wilken, Marno Nel, Arno Niewoudt, Michiel Burger, Rian Heyman, Christopher Schreuder, Nico Prinsloo, Philip Visser, PR Serfontein, Marius Kearney, Francois Grobbelaar.
July 2016
7
Rugby A Teams
Grey High - U16A RUGBY
Grey College - U16A RUGBY
Standing – left to right – Gerhard Olivier, Joe Lyons, Enrique Franks, Corne Slabbert, Dumisa Ngcivana, Zack Toerien, Dinkie Parker, LJ du Preez, Darren Vermaak and Okuhle Kwatsha. Seated – left to right – Antonio May, Laken Gray, Ryan Adams, Luke Smuts, Warwick Griffin, Shaquille Adams. Seated in front – Chad Cuthbertson and Daniel Wolf.
Charl van der Merwe, Schalk Vermaak, Herman Agenbag, Llewelyn Hendriks, Pieter Dippenaar, Raynardo Geouvia, Benji Vorster, De Wet Marais, Ross Braude, CP Klijnhans, Rocco Steyn, Divan Fourie, Wycleff Vlitoor, Ferdinandt Ferreira, Richard Kriel.
Grey High - U15A RUGBY
Grey College - U15A RUGBY
Standing – left to right – Colby Miles, Xander Slabbert, Miguel Zenha, Jared Comly, Marco Nortje, Joshua Williams and Yolisa Dladla. Seated – left to right – Bulumko Nthuthu, Jared Landman, Matthew Easton, Litha Adam, Hlumelo Klaas, and Liyema Matyolweni.
Janco Labuschagne, Andre-Hugo Venter, Petrus Naude, Ian Van Zyl, Jan-Hendrik Wessels, Deon Le Roux, George Cronje, Tiaan Jonker, Gustav Pieterse, Brahm Van Straaten, Marcel Muller, Ian SmallSmith, Lesley Botha, JD Odendaal, Riaan Brits.
Grey High - U14A RUGBY Seated front: Nathan Sieberhagen. Front: Gary Colananni, Larquin Goliath, Damon Royle, Lathitha Nqebe, Reece Hancocks. Back: Daniel Smith, Siviwe Zondani, Tiaan Ingram, Dylan Halgreen, Storm Krause, Justin Friend, Hendrik Vermaak, Jude Viljoen, Keenan Dickinson.
Grey College - U14A RUGBY
MAURICE LEVIN MANUFACTURING JEWELLERS
Shop 75 Greenacres Mall Greenacres Port Elizabeth South Africa Telephone +27(0) 41 363 2258 Email: levinjewellerspe@gmail.com
LARGE RANGE OF
8
Program Algoa Toyota Port Elizabeth Tel: 041 393 2000 www.algoatoyotape.co.za
July 2016
LEAD THE WAY
www.facebook.com/ algoatoyotaportelizabeth T’s & C’s Apply
GREY HIGH SCHOOL VS GREY FRIDAY 29 JULY 2016 07:00 Golf – 18 players 12:00 Tennis 1st and 15A 14:00 Chess – 7 boards 14:00 Squash 16A (1st team at Top Schools) 16:00 Hockey matches start – see below SATURDAY 30 JULY 2016 08:00 Hockey matches start – see below 08:00 Rugby matches start – see next page
Humewood Golf Club Wembley Tennis Courts Library Grey Squash Courts Grey Rectory Astroturf Grey Rectory Astroturf
FRIDAY – HOCKEY – GREY ASTROTURF 16:00 14A 17:00 16A 18:00 2nd 19:15 1st SATURDAY – HOCKEY – NMMU ASTROTURF Grey Rectory Astroturf NMMU Astroturf 07:45 16C 08:00 16D 08:45 16B 09:00 14D 09:45 5th 10:00 14C Water break 11.00 14B th 11:00 4 12:00 3rd 13:00 16E
Plan your showday the right way. 041 373 9955
pamgolding.co.za/port-elizabeth
July 2016
9
Program
ADVERTISE HERE! GET YOUR BUSINESS IN FRONT OF THOUSANDS OF OUR READERS Contact Susan Vernon at - 082 652 6267 | susan@tiemedia.co.za | www.awsum.co.za
COLLEGE - PROGRAM RUGBY FIXTURES – SATURDAY GORDON POLLOCK 08:30 15D 8:30 14C 09:30 15C 9:30 14D 10:30 14B 10:40 15E 11:30 16D 12.00 6th 12:45 16C RUGBY FIXTURES – SATURDAY PHILIP PYOTT 08:30 14A 08:30 09:30 15A 09:45 10:30 16A 11:00 11:30 3rd 12:15 12:45 2nd 15:00 1st
5th 4th 16B 15B
Filler
10
A Teams Hockey
July 2016
GREY HIGH - U19A HOCKEY
GREY COLLEGE - U19A HOCKEY
Front: Tyde Harrison, Laython Coombs, Matthew Hofmey, Kyle Ackermann (captain), Cal Paulson, Jared de Kock. Back: Luke Wynford, Brad McNaughton, Alex Heynes, Jose Smith, Dane Dalzell, Chris Wynford, Matthew Keevy.
BJ Vorster, Brandon Forsyth, Kosie Kritzinger, Dehan Kukkuk, Lochner van Der Schyff, Willie Paulsen, Brendan York, Jacques van Tonder, Jannes Eloff, Rinus Booyens, Trevor de Lora, Louis James, Gary Dykman, Loanko Pieters, Daniel Rankhotha, SJ Demeyer.
GREY HIGH - U15A HOCKEY Front: Ricky King, Tristan Stubbs, Aaron Westcott, Brad Breetzke, Ibongwe Mazosiwe, Reece Coleman. Back: Richard Porter, Storm Phillips, Stuart Grenfell, Jared Kirsten, Colby Posthumus.
GREY HIGH - U14A HOCKEY Front: Kent Cooney, Sean Karlson, Nicholas Mitchell, Nick Keevy, Bjorn Ruppelt, Christian Rosser. Back: Damien Rudman, Oliver Roode, Cade Cambier, Jordan Probert, Ryan O’Born.
July 2016
A Teams Chess Golf Tennis
GREY HIGH - 1st Chess Team
GREY COLLEGE - 1st Chess Team
Standing – left to right – Jason Valentyn, Kenny Yu, Vekash Pillay. Seated – left to right – Merwie du Toit, Rayden Human, Leo To.
Johan Nortier en Sipiwe Deke
GREY HIGH - 1st Tennis Team
GREY COLLEGE - 1st Tennis Team
Standing – left to right – Murray Biggs, Dylan Smith, Andre Nel, Mfundo Mabula, and Gideon van der Vyver. Seated – left to right – Gareth Howell, Joshua van Rensburg.
GREY HIGH - 1st Golf Team Standing – Andrew Jeffrey, Reece Coleman. Seated – Matthew Stieger, Jonathan Southwood.
CALL OR COME SEE US FOR THE BEST DEALS ON:
*TYRES *SHOCKS *BRAKES *BATTERIES *SUSPENSIONS *WHEEL ALIGNMENT
HI-Q GREENACRES 6 CJ LANGENHOVEN DRIVE TEL: 041 363 5848
11
12
Festive Route
July 2016
To Advertise here! CONTACT
SUSAN VERNON at 082 652 6267 or susan@tiemedia.co.za
THE BEST VIEW
IN THE BAY
Craft Beer, Comfort Food & Good Vibes
1 Bridge Street Port Elizabeth (041) 581 0361
13
Festive Route
July 2016
N NW
Port Elizabeth
NE
W 1.
E SW
SE
S 2. 6.
4. 5.
1. Cassies Fast Food 2. Bridge Street Brewery 3. Something Good Roadhouse
4. South Blvd Café 5. Col’Cacchio Pizzeria 6. Hooters
3.
14
Well-know Old Boys
July 2016
GREY HIGH SCHOOL
Alan Solomons
Curwin Bosch
Iain Kirkpatrick
Jan Serfontein
Jeremy Ward
JJ Engelbrecht
Kurt Coleman
Luke Watson
Martin Ferreira
Michael van Vuuren
Mike Catt
Rory Duncan
Sergeal Petersen
Shaun Povey
Simon Westraadt
Siya Kolisi
GREY COLLEGE
Adriaan Strauss
Bismarck du Plessis
CJ van der Linde
Francois Steyn
Heinrich Brussow
Jan Serfontein
Jannie du Plessis
Johan Cronje
Kepler Wessels
LJ van Zyl
Naka Drotske
Ollie le Roux
Ruan Pienaar
Ryk Neethling
Steve Hofmeyer
Wayde van Niekerk
1.25 Motion Deal
1.1 Motion Deal
From
R1 850
per
month
• CASH PRICE: R152 900 • Term in months: 72 • Deposit: 11.32% • Balloon: 35% • Total cost of credit: R204 018 • Rate to client: 8.4%
*
From
R1 960
1.2 Motion Deal
per
month
• CASH PRICE: R179 900 • Term in months: 72 • Deposit: 19% • Balloon: 35% • Total cost of credit: R237 949 • Rate to client: 8.7%
*
From
R2 850
1.6 Fluid Deal
per
month
• CASH PRICE: R219 900 • Term in months: 72 • Deposit: 6.22% • Balloon: 35% • Total cost of credit: R295 850 • Rate to client: 8.4%
*
From
R3 250
per
month
*
• CASH PRICE: R269 900 • Term in months: 72 • Deposit: 10% • Balloon: 35% • Total cost of credit: R355 345 • Rate to client: 8%
GET HOT DEALS ON SELECT HOT HATCH MODELS, WHILE STOCKS LAST. Local specifications may vary. Images used for illustrative purposes only. All prices shown are recommended retail prices and do not constitute a quotation and are not binding on the dealership or Hyundai Automotive South Africa. All features, specifications and options can change without notice. We advise that you check the offer and specification at your local dealer. Interest rate is linked to prevailing prime rate subject to change, deal subject to credit approval by Hyundai Finance, a division of MFC, a division of Nedbank Limited. Nedbank Limited is an authorized financial services provider. Nedbank Limited is a registered credit provider under the NCA (NCRCP 16). Price includes an initiation fee of (R1 197) and excludes a monthly service fee of (R68p/m). Deal is for advertised specifications only, any additional accessories will be subject to separate terms andconditions. On road costs excluded. E&OE.
July 2016
15
Historical results of event
GREY HIGH SCHOOL VS GREY COLLEGE YEAR 1974 1975 1976 1977 1978 1979 1980 1981 1982 1983 1984 1985 1986 1987 1988 1989 1990 1991 1992 1993 1994 1995 1996 1997 1998 1999 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015
SCHOOL Grey College Grey College Grey High School Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey High School - Grey College Grey College Grey High School Grey College Grey High School Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey High School Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey College Grey High School Grey College
RESULT Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Draw Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win Win
SCORE 16 - 24 12 - 32 13 - 12 18 - 21 19 - 17 6 - 28 12 - 24 7 - 50 9 - 27 3 - 30 18 - 10 12 - 41 6 - 26 0 - 57 9 - 16 17 - 39 6-6 17 - 30 20 - 16 3 - 38 18 - 10 10 - 38 13 - 3 13 - 23 3 - 10 6 - 39 6 - 31 15 - 18 3 - 41 16 - 51 17 - 14 16 - 20 19 - 34 26 - 44 17 - 22 0 - 16 8 - 36 21 - 69 3 - 22 12 - 50 27 - 18 22 - 34
Join our AWSUM Facebook pages #socialmedia #joinourpage We share AWSUM news on our regional specific Facebook pages, so don’t miss out and make sure you join us! Search for us and like us! AWSUM Boland AWSUM Helderberg AWSUM Northern Suburbs AWSUM Southern Suburbs AWSUM Breede Vallei AWSUM Southern Cape AWSUM PE AWSUM East London AWSUM Bloemfontein AWSUM North West AWSUM Pretoria AWSUM Johannesburg AWSUM Durban
E: info@tiemedia.co.za T: 021 872 3880 W: www.awsum.co.za