Don't Cry for Me Argentina

Germany booked a semi-final spot in spectacular style, cruising to a resounding 4-0 win over Argentina at Cape Town's Green Point Stadium.

WHAT IS COACHING?

What do you personally understand by good coaching? Do you think you are a good coach?
Coaching is defined as an activity that provides comprehensive sports training and prepares a sportsperson (sports man or sports woman) on a multi-level basis for participation in competition. Coaching objectives are a set of guidelines developed to help coaches in developing effective winning philosophy and to educate the athletes on the importance of having a philosophy to be embraced in ensuring victory. There are several objectives of coaching, and these may vary depending on the specifics of the coaching process. For example, a coach working with disabled individuals such as special Olympians would have different objectives from a coach working with non-disabled participants. Likewise, the objectives of coaching in a team sport are slightly different from those of coaching individuals. Nevertheless, we can summarise the objectives of coaching
as being:
(a) to identify practical methods for enhancing athlete performance by developing sport
confidence through effective coaching techniques;
(b) to develop training plans for the athlete to adhere to in the long-term;
(c) to improve the fitness of an athlete, both mental and physical, with emphasis on
endurance, strength, flexibility and nutrition; and
(d) to provide a safe and sustainable environment in which the athlete can train and
perform.
Many sports researchers feel that the primary objective of coaching in a successful coach is capable of making every individual under training to always be cheerful and possess high-spirit. We should conduct training programme which is always fun, dynamic, practical and should be alert towards the needs of their athletes under training. As a coach, you should always be creative with various practice sessions in preparing your team to face small as well as big tournament. The approaches taken in your training programme should
be varied to suit changing current situation. The liveliness will be felt by all the people including the coach, athletes, manager, and audience. The ability to develop cheerful and joyous surrounding will be more meaningful if the subjects of your coaching are young athletes. Children and youths engage in sports activities as a form of recreational activity and winning is considered as secondary objective. However, as a coach, you should be able to play your role to make sure that the athletes under your care will not lose their
concentration and to be too overjoyed that the objectives of the training would be jeopardised. Apart from being able to develop lively environment in the training, a coach should also be
able to:
(a) improve the athletes in terms of physical fitness and skills;
(b) bring forth positive behaviour;
(c) develop sporting spirit; and
(d) train athletes to respect fellow team players as well as the opponent team members.
As a coach, you should possess the necessary skills and knowledge about the work as a coach and are always eager to improve and enhance your knowledge to ensure you are not lagging behind in terms of current issues and development in the field. In addition, as a successful coach, you need to be able to realise the goal and aspiration of the athletes. Coaches are given the responsibility to mould, guide and steer the athletes towards success. As a coach, you should always have an open-mind, respect other people, possess confidence in the ability of your athletes, be sensitive to the surroundings, and be able to cooperate as a team member. You should also possess up to date information and constructive ideas in terms of the training system, creative mind and do not lose interest by the conducts of the athletes. These values are needed in developing a winning philosophy of a coach.

Jumpers Knee (Patellar tendinopathy)

The patella tendon / ligament joins the kneecap (patella) to the shin bone or tibia (video). This tendon is extremely strong and allows the quadriceps muscle group to straighten the leg.  The quadriceps actively straighten the knee in jumping to propel the individual off the ground as well as functioning in stabilizing their landing.
As such this tendon comes under a large amount of stress especially in individuals who actively put extra strain on the knee joint such as those who regularly perform sports that involve direction changing and jumping movements.  With repeated strain, micro-tears as well as collagen degeneration may occur as a result in the tendon.
This is known as patellar tendinopathy or Jumpers Knee. It should be distinguished from patella tendonitis (tendinitis) as this condition indicates an inflammation of the tendon whereas tendinopathy is more about degeneration of the tendon.

What are the symptoms of jumpers knee?

• Pain at the bottom and front of the kneecap especially when pressing in or palpating (video).
• Aching and stiffness after exertion.
• Pain when you contract the quadriceps muscles.
• The affected tendon may appear larger than the unaffected side.
• May be associated with poor Vastus medialis obliquus (VMO) function
• Calf weakness may be present

Carbohydrates Provide Important Micronutrients

When we talk about macronutrients,we understand immediately that it refers to carbohydrates, proteins and fats. On the other hand, what do you understand about micronutrients? Micronutrients refer to vitamins and minerals. These two organic substances are essential to the human diet. For example, many B vitamins are essential for energy production. However, do not be confused into thinking that vitamins are synonymous with energy. This is because vitamins on their own do not actually contain any energy. We get energy from macronutrients, which are carbohydrates, proteins and fats in our diet. However, the energy contained in these nutrients cannot be used without the help of vitamins. Fruits, vegetables and cereals that are in the carbohydrate food group are the main sources of vitamins and minerals.

Italy - You Out

• Date of Birth: 1 April 1982
• Height: 188 cm
• Shirt number: 11
• Position: Forward
• Current club: Ankaragucu (TUR)
• International Caps: 71
• International Goals: 20
• First international: Germany - Slovakia (29 May 2001)

Club History

• Lille OSC (FRA): From 2008 to 2010
• 1. FC Nürnberg (GER): From 2003 to 2008
• Slovan Bratislava (SVK): From 1999 to 2003

Slovakia survived a late onslaught to beat Italy 3-2, which sent them into the Round of 16 and eliminated their illustrious opponents. A Robert Vittek double and a stoppage-time lob from substitute Kamil Kopunek proved enough for Vladimir Weiss’s team to advance as Group F runners-up, after late goals from Antonio Di Natale and Fabio Quagliarella had ensured the tensest of finishes to a thrilling contest in Johannesburg.

The mission for the two sides at Ellis Park was simple: Italy needed a win to guarantee a place in the knockout phase, while Slovakia required victory to advance. The pressure was, therefore, on the four-time world champions,
who had been finding goals hard to come by in their opening two matches, and it showed in their play. Disappointingly for the Italians, the visionary Andrea Pirlo was only fit enough to make the bench for this vital encounter, but Gennaro Gattuso and Di Natale were handed starts.

CARBOHYDRATES FOR SPORTS AND EXERCISE

Carbohydrates serve as an instant fuel to the working muscle. Do you know that in fact, our body uses different mixtures of fuels to support physical activity? They are glucose from carbohydrate, fatty acids from fat and to a certain extent, amino acids from protein. Muscle glycogen is the primary carbohydrate source of energy for physical activity performance. At the same time, liver will release some of its glucose in order to maintain or elevate blood glucose levels. Some studies noted that during moderate exercise, muscleglycogen and liver glycogen supply are equal to carbohydrate oxidation. However, as the intensity of exercise increases, the usage of muscle glycogen also increases.
Carbohydrates used in exercise depends upon a few factors:
1. Duration of exercise
2. Type of exercise
3. Pre-event food
4. Pre-exercise carbohydrate store status
5. Degree of training
6. Intensity of exercise

Carbohydrate as an Energy Source Depending on Types of Activity

Why do you think that carbohydrate is an important source for exercise? Carbohydrate is mainly energy food for exercise because it can be used for anaerobic energy production when the oxygen level is low. In terms of caloric value, carbohydrates yield less energy (1g = 4 kcal) compared to fat (1g = 9 kcal). However, carbohydrate appears to be a more efficient fuel than fat because more oxygen is required to metabolize the fat. In every one litre of oxygen, we will find that carbohydrate produces about 5.05 kcal while fat gives only 4.69 kcal.Carbohydrate or to be specific, glucose used during exercise depends on the intensity and duration of the activity. It becomes the major contributor of energy for contracting muscle at intensity more than 50-60% of VO2max. What happens is that, in the first 10 minutes, our body will rely solely on the glycogen stores. As the exercise is prolonged, we will use up to 20% of the available glycogen. For people who exercise longer than 20 minutes, their body
will start to use more fat for fuel compared to glucose. The summary of the correlation between activity intensity and nutrients used are as follows:

1. During very light exercise, for example walking at the low intensity
level, fat is used as an important energy source.

2. During moderate exercise, the source of fuel shifts from fat to
carbohydrate. The usage of carbohydrate increases to 50 % or more.

3.During high intensity or vigorous exercise or at 65-85 % of VO2max,
carbohydrate becomes the most preferred energy source.

Thus, carbohydrate is the key energy source for high-intensity anaerobic event lasting for less than two minutes and high-intensity aerobic activity lasting more than an hour or two. Carbohydrate is also an important energy source for stop-and-go prolonged sports such as football, hockey, rugby, tennis and squash.

Fight the Swine Flu with Virgin Coconut Oil

MICHELLE OROSA, ABS-CBN News | 05/02/2009 5:29 PM


Two experts say there are a lot of cheap, available means to protect oneself from contracting the deadly H1N1 Influenza A strain, such as consuming coconut products, particularly virgin coconut oil (VCO).


Former Agriculture Secretary and President of the Federation of Free Farmers Rep. Leonardo Montemayor says virgin coconut oil has natural properties that boost the immune system to avoid catching the strain.


“There is no drug that has been proven to be effective against the virus. Our best cure is prevention. And VCO helps do that effectively,” he says.

Virgin coconut oil has long been advocated by industry leaders, members of the academe, and loyal consumers as an immune-system boosting product that helps fights several viruses, including even HIV. Aside from stronger immune system, other health benefits of VCO include increase metabolism, prevents weight gain, improves skin and keeps the heart healthy.

Dr. Tess Espino of the University of the Philippines-Los Baños says there is scienfitic basis for the claim, since VCO has lauric acid, a natural anti-viral, anti-bacterial, and anti-fungal compound. The statement also said, “Monolaurin, a natural derivative of lauric acid, has been proven to be effective as well. Because coconut oil is made up of predominantly of medium-chain triglycerides, it becomes an efficient and non-fattening source of energy”



“The natural derivative of lauric acid, monolaurin, actually breaks down the barriers surrounding the virus’ cells, effectively destroying the virus,” she explains.

Espino says the recommended dosage for VCO to be effective is 3 tablespoons a day. Substituting it as ingredient for cooking would also help.

But Montemayor adds there are also many other ways one can consume VCO or coconut, such as using the oil to cook, or eating directly from a coconut.

“Parang Pacquiao match lang yan, para matalo niya si Hatton, he has to train very well, strengthen himself and his body. Ganun din tayo, we have to strengthen our immune system against this very deadly virus,” says Montemayor.

Both Montemayor and Espino clarify that VCO itself is not a cure, but that if the virus is contracted, then it would still be effective in minimizing the impact of the strain.

”Many regular users of VCO attest to its beneficial effect in terms of decreasing the incidence of sickness. This is consistent with its effects of enhancing the immune system and strengthening the innate capabilities of the body to protect itself against viral attacks. This is precisely the protection that we need against this new flu virus,” they added.



Montemayor plans to ask the World Health Organization to conduct clinical tests to prove the effectiveness of using VCO against epidemics such as swine flu.

Genome

Viruses of this family contain 7 to 8 segments of linear negative-sense single stranded RNA.

The total genome length is 12000-15000 nucleotides (nt). The largest segment 2300-2500 nt; of second largest 2300-2500 nt; of third 2200-2300 nt; of fourth 1700-1800 nt; of fifth 1500-1600 nt; of sixth 1400-1500 nt; of seventh 1000-1100 nt; of eighth 800-900 nt. Genome sequence has terminal repeated sequences; repeated at both ends. Terminal repeats at the 5'-end 12-13 nucleotides long. Nucleotide sequences of 3'-terminus identical; the same in genera of same family; most on RNA (segments), or on all RNA species. Terminal repeats at the 3'-end 9-11 nucleotides long. Encapsidated nucleic acid is solely genomic. Each virion may contain defective interfering copies.
Structure

For an in-depth example, see H5N1 genetic structure.

The following applies for Influenza A viruses, although other influenza strains are very similar in structure:

The influenza A virus particle or virion is 80-120 nm in diameter and usually roughly spherical, although filamentous forms can occur. Unusually for a virus, the influenza A genome is not a single piece of nucleic acid; instead, it contains eight pieces of segmented negative-sense RNA (13.5 kilobases total), which encode 11 proteins (HA, NA, NP, M1, M2, NS1, NEP, PA, PB1, PB1-F2, PB2). The best-characterised of these viral proteins are hemagglutinin and neuraminidase, two large glycoproteins found on the outside of the viral particles. Neuraminidase is an enzyme involved in the release of progeny virus from infected cells, by cleaving sugars that bind the mature viral particles. By contrast, hemagglutinin is a lectin that mediates binding of the virus to target cells and entry of the viral genome into the target cell. The hemagglutinin (H) and neuraminidase (N) proteins are targets for antiviral drugs. These proteins are also recognised by antibodies, i.e. they are antigens. The responses of antibodies to these proteins are used to classify the different serotypes of influenza A viruses, hence the H and N in H5N1. Invasion and replication of the influenza virus. The steps in this process are discussed in the text.

Typically, influenza is transmitted from infected mammals through the air by coughs or sneezes, creating aerosols containing the virus, and from infected birds through their droppings. Influenza can also be transmitted by saliva, nasal secretions, feces and blood. Infections occur through contact with these bodily fluids or with contaminated surfaces. Flu viruses can remain infectious for about one week at human body temperature, over 30 days at 0 °C (32 °F), and indefinitely at very low temperatures (such as lakes in northeast Siberia). They can be inactivated easily by disinfectants and detergents.



The viruses bind to a cell through interactions between its hemagglutinin glycoprotein and sialic acid sugars on the surfaces of epithelial cells in the lung and throat (Stage 1 in infection figure). The cell imports the virus by endocytosis. In the acidic endosome, part of the haemagglutinin protein fuses the viral envelope with the vacuole's membrane, releasing the viral RNA (vRNA) molecules, accessory proteins and RNA-dependent RNA polymerase into the cytoplasm (Stage 2). These proteins and vRNA form a complex that is transported into the cell nucleus, where the RNA-dependent RNA transcriptase begins transcribing complementary positive-sense vRNA (Steps 3a and b). The vRNA is either exported into the cytoplasm and translated (step 4), or remains in the nucleus. Newly-synthesised viral proteins are either secreted through the Golgi apparatus onto the cell surface (in the case of neuraminidase and hemagglutinin, step 5b) or transported back into the nucleus to bind vRNA and form new viral genome particles (step 5a). Other viral proteins have multiple actions in the host cell, including degrading cellular mRNA and using the released nucleotides for vRNA synthesis and also inhibiting translation of host-cell mRNAs.

Negative-sense vRNAs that form the genomes of future viruses, RNA-dependent RNA transcriptase, and other viral proteins are assembled into a virion. Hemagglutinin and neuraminidase molecules cluster into a bulge in the cell membrane. The vRNA and viral core proteins leave the nucleus and enter this membrane protrusion (step 6). The mature virus buds off from the cell in a sphere of host phospholipid membrane, acquiring hemagglutinin and neuraminidase with this membrane coat (step 7). As before, the viruses adhere to the cell through hemagglutinin; the mature viruses detach once their neuraminidase has cleaved sialic acid residues from the host cell. After the release of new influenza virus, the host cell dies.

Since RNA proofreading enzymes are absent, the RNA-dependent RNA transcriptase makes a single nucleotide insertion error roughly every 10 thousand nucleotides, which is the approximate length of the influenza vRNA. Hence, nearly every newly-manufactured influenza virus will contain a mutation in its genome. The separation of the genome into eight separate segments of vRNA allows mixing (reassortment) of the genes if more than one variety of influenza virus has infected the same cell (superinfection). The resulting alteration in the genome segments packaged in to viral progeny confers new behavior, sometimes the ability to infect new host species or to overcome protective immunity of host populations to its old genome (in which case it is called an antigenic shift).
Viability and disinfection

Mammalian influenza virus tend to be labile, but can survive several hours in mucus. Avian influenza virus can survive for 100 days in distilled water at room temperature, and 200 days at 17 °C (63 °F). The avian virus is inactivated more quickly in manure, but can survive for up to 2 weeks in feces on cages. Avian influenza viruses can survive indefinitely when frozen. Influenza viruses are susceptible to bleach, 70% ethanol, aldehydes, oxidizing agents, and quaternary ammonium compounds. They are inactivated by heat of 133 °F (56 °C) for minimum of 60 minutes, as well as by low pH <2.

Virology Morphology

Structure of the influenza virion. The hemagglutinin (HA) and neuraminidase (NA) proteins are shown on the surface of the particle. The viral RNAs that make up the genome are shown as red coils inside the particle and bound to Ribonuclear Proteins (RNPs).The virion is pleomorphic, the envelope can occur in spherical and filamentous forms. In general the virus's morphology is spherical with particles 50 to 120 nm in diameter, or filamentous virions 20 nm in diameter and 200 to 300 (-3000) nm long. There are some 500 distinct spike-like surface projections of the envelope each projecting 10 to 14 nm from the surface with some types (i.e. hemagglutinin esterase (HEF)) densely dispersed over the surface, and with others (i.e. hemagglutinin (HA)) spaced widely apart.

The major glycoprotein (HA) is interposed irregularly by clusters of neuraminidase (NA), with a ratio of HA to NA of about 4-5 to 1.

Lipoprotein membranes enclose the nucleocapsids; nucleoproteins of different size classes with a loop at each end; the arrangement within the virion is uncertain. The nucleocapsids are filamentous and fall in the range of 50 to 130 nm long and 9 to 15 nm in diameter. They have a helical symmetry.