hs klerksdorp vs. hs wesvalia special edition 2016

May 2016Boodskap van Gasheerskool2

Boodskap vanHOËRSKOOLKLERKSDORP

Dis vir my ‘n voorreg om alle borge, personeel, ouers, toeskouers en deelnemers by Hoërskool Klerksdorp welkom te heet.

Elke leerder wat vandag deelneem, moet dit geniet! Elke span wat deelneem en hulle beste lewer, is reeds ‘n wenner. Nie alleen is die deelnemers vir ons belangrik nie, maar ook die ondersteuners. Dit is julle wat die spanne motiveer en aanmoedig om beter te presteer.

Ons salueer elke deelnemer vir hulle toegewydheid en mooi gesindheid, asook die wonderlike sportmangees tydens die seisoen, en ons weet vandag se wedstryde gaan weer eens ‘n toonvenster wees van skolerugby.

Aan ons ouers en alle ander borge en donateurs, julle is en bly die ruggraat van al ons skole ons salueer elkeen van julle – met julle ondersteuning word spelers se drome bewaarheid.

‘n Spesiale woord van dank gaan ook aan alle skeidsregters en noodhulppersoneel vir die belangrike rol wat julle vandag hier vervul.Ek sluit af met die volgende aanhaling van Vince Lombardi (legendariese afrigter in Amerikaanse voetbal): Daar is net vyf tot ses groot oomblikke

in elke wedstryd en jy moet hulle gebruik om te kan wen. In ‘n oomblik van druk is dit van uiterste belang dat

jy daardie oomblik gebruik!

Geniet die dag!

Gerhard BrandSkoolhoof

AWSUM News is published by the TieMedia Group, Jock de Villiers Office Building,

376 Main Road, Paarl, 7646.021 872 3880 | www.awsum.co.za

Editorial team EditorMarika Truter | 021 872 [email protected]

DesignersRowan Engledoe | [email protected] Bushby | [email protected] Matthee | [email protected] Venter | [email protected] Keller | [email protected]

AdvertisingSaranne Lourens | 083 427 [email protected]

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NEWS

May 2016 Content 3

INHOUDBoodskap van Gasheerskool 2

Hoërskool Klerksdorp Eerste Rugbyspan 4

Hoërskool Klerksdorp Sportspanne 5

Geesroete 6

PROGRAM 7

Hoërskool Wesvalia Eerste Rugbyspan 8

Hoërskool Wesvalia Sportspanne 9

Tips to prevent sport injuries 10

Inspiration 11

Rugby & Hockey rankings 12

VRYWARING Alle inligting was korrek en op datum teen druktyd.DISCLAIMER All information was correct and up to date at time of print.

BreakfastLarge bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired or 75g unsweetened muesli + 250ml skimmed milk250ml fresh fruit juiceTea/coffee4-5 oatcakes or rye crispbread with low fat soft cheese or 2 slices granary bread with natural peanut butterBananaDrinkEarly lunch120g chicken breast or 140g fish100g basmati rice or 100g wholewheat pastaMedium serving of vegetables / saladDrink water15 minutes before kick-off1-2 oatcakes100ml isotonic drink with 20g additional dextroseHalf time1-2 oatcakes100ml isotonic drink with 20g additional

dextroseSip waterImmediately post match25g whey protein powder + 25g dextrose in waterMain meal (45 minutes later)Lean fillet steak or chicken breast or fish + herbs to taste6-7 boiled new potatoes or 100g basmati rice or 100g couscous or large dry roasted sweet potatoLoads of vegetablesLow fat, no added sugar yoghurtDrinkEvening snack2-3 oatcakes with low fat soft cheese100g mixed nuts & seedsItem of fruitDrink1 hour pre-bed100g cottage cheese / quark / low fat natural yoghurtBananaSmall handful mixed nuts & seedsDrink

Eat right on game dayThis plan provides adequate fuel for a match. As well as good nutrition on the day itself, it is recommended that you have a higher than normal

carbohydrate intake at all meals, after training on the day prior to the match. The plan below provides sufficient levels of all nutrients and

sustained slow released low glycaemic carbohydrates to ensure optimal energy throughout a rugby match. It is also important to have good nutrition after the game, to ensure you’re refuelled for training the

following week.

Read more at: http://www.mealplansite.com/sports/rugby-match.aspx

May 2016HS Klerksdorp Eerste Rugbyspan4

1. Christie PretoriusLoskopstut

6. Linde VermeulenFlank

2. Fanie MaréHaker

4. Marnus JonkerSlot

8. Rico MeiringAgtsteman

12. JW NortjeBinnesenter

9. Damon IvansSkrumskakel

13. Anker PretoriusBuitesenter

10. Michael VenterLosskakel

14. Franco BardenhorstRegtervleuel

3. Dirkie KotzeVaskopstut

7. Grant MarxFlank

5. Berni de BeerSlot

11. Phillip KrugerLinkervleuel

15. Owen SpencerHeelagter

HOËRSKOOL KLERKSDORP

EERSTE RUGBYSPAN

May 2016 HS Klerksdorp Sportspanne 5

0.14A RUGBY

0.15A RUGBY

0.16A RUGBY

0.19A RUGBY

May 2016Geesroete6

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Our unique way of work has the shools themselves as our journalists � it is this commitment from schools to send us their monthly school news

that gives the reader news they cannot find anywhere else.

AWSUM News provides our readers with a newspaper that features unmatched print quality and vivid colour on every page. The publication has a rich, magazine-style layout and look and feel.

Each edition features interesting articles on lifestyle, health and fitness, travel, finance, education, entertainment and events.

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Western Cape:• Helderberg• Boland• Southern Suburbs• Northern Suburbs• Breede ValleiSouthern Cape KwaZulu-Natal

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SKOOLKALENDER

2016

JUNIES M T W T F S

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30

MEIS M T W T F S

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29 30 31

APRILS M T W T F S

1 2

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10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

JANUARIES M T W T F S

1 2

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17 18 19 20 21 22 23

24 25 26 27 28 29 31

FEBRUARIES M T W T F S

1 2 3 4 5 6

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14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29

MAARTS M T W T F S

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

LAERSKOOL GIMNASIUM, PAARL‘n Skool met ‘n Roemryke Geskiedenis

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ENGLAND IN SOUTH AFRICA ODI SERIES3 FEBRUARY - 14 FEBRUARY

AUSTRALIA IN SOUTH AFRICA T20I SERIES 4, 6 & 9 MARCH

ICC WORLD TWENTY20 11 MARCH - 3 APRIL

AUSTRALIAN OPEN18 - 31 JAN

ROLAND GARROS22 MAY - 5 JUNE

WIMBLEDON27 JUNE - 10 JULY

7’S RUGBY NEW ZEALAND 30 - 31 JANAUSTRALIA 6 - 7 FEBUSA 4 - 6 MARCHCANADA 12 - 13 MARCHHONG KONG 8 - 10 APRILSINGAPORE 16 - 17 APRILFRANCE 14 - 15 MAYENGLAND 20 - 22 MAY

SUPER RUGBY 26 FEB - 6 AUG

THE US MASTERS7 - 10 APRIL

THE US OPEN16 - 19 JUN

OPEN CHAMPIONSHIP 14 - 17 JULY

US PGA 28 - 31 JULY

1ste kwartaal (skool heropen) 13 Januarie - (skool sluit) 18 Maart2de kwartaal (skool heropen) 5 April - (skool sluit) 24 Junie3de kwartaal (skool heropen) 18 Julie - (skool sluit) 30 September4de kwartaal (skool heropen) 10 Oktober - (skool sluit) 7 Desember

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AWSUM News is a family orientated newspaper that focuses on being the best information guide for South African families with children. AWSUM News is distributed monthly throughout the

Northern and Southern Suburbs of Cape Town, the Helderberg, Boland, Breede River Valley and Southern Cape areas, as well as Johannesburg, Durban, Port Elizabeth, East London, Bloemfontein,

Pretoria East and the North West province. And what’s more: it’s FREE!

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PROGRAMThe Power of Dreams

HONDA AUTO KLERKSDORPH/V CONNIE & ADA LAAN, ADAMAYVIEW, KLERKSDORP

TEL: 018 468 7780

Handelaar van die jaar - 3 jaar agtereenvolgend

260 schools on board

Print + Digital = Total Reach: 2 156 204

School news you simply cannot find elsewhere

AWSUM News brings its readers all the latest school news in your area, giving learners and parents for the first time the opportunity to see what is happening in neighbouring schools throughout the year, with 12 editions in each region.

Our unique way of work has the shools themselves as our journalists � it is this commitment from schools to send us their monthly school news

that gives the reader news they cannot find anywhere else.

AWSUM News provides our readers with a newspaper that features unmatched print quality and vivid colour on every page. The publication has a rich, magazine-style layout and look and feel.

Each edition features interesting articles on lifestyle, health and fitness, travel, finance, education, entertainment and events.

Be AWSUM - Read AWSUMContact us at 021 872 3880

[email protected]

A solution to your advertising needs

AWSUM News is delivered directly into each household through the schools � we therefore get you exposure to the right target market.

Western Cape:• Helderberg• Boland• Southern Suburbs• Northern Suburbs• Breede ValleiSouthern Cape KwaZulu-Natal

Gauteng:• Johannesburg• PretoriaEastern Cape:• Port Elizabeth• East LondonNorth WestFree State On the R44

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A Newspaper for the whole family

AWSUM News is a family orientated newspaper that focuses on being the best information guide for South African families with children. AWSUM News is distributed monthly throughout the

Northern and Southern Suburbs of Cape Town, the Helderberg, Boland, Breede River Valley and Southern Cape areas, as well as Johannesburg, Durban, Port Elizabeth, East London, Bloemfontein,

Pretoria East and the North West province. And what’s more: it’s FREE!

GET YOUR BUSINESS IN FRONT OF THOUSANDS OF OUR READERS

Contact us at - 021 872 [email protected]

www.awsum.co.za

May 2016HS Wesvalia Eerste Rugbyspan8

1. Clifton SmitLoskopstut

5. Kobus Jacobs Slot

10. Tiaan Botes (Kaptein)Losskakel

3. Christiaan van der SchyffVaskopstut

7. Deewee Thomas Flank

12. Kruger Langenhoven Binnesenter

8. Dian Opperman Agtsteman

13. Justin Basson Buitesenter

9. Marnu JoosteSkrumskakel

14. Jeandre Wolmerans Regtervleuel

2. Anton NagelHaker

6. Edrich Schoeman Flank

4. Edwin SchoemanSlot

11. Dane Booysen Linkervleuel

15. Johan SmitHeelagter

HOËRSKOOLWESVALIA

EERSTE RUGBYSPAN

May 2016 HS Wesvalia Sportspanne 9

0.19A HOKKIE MEISIES

0.19A HOKKIE SEUNS

0.19A NETBAL

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Inruile welkom.

May 2016Tips to Prevent Sport Injuries10

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 properlyFailing 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 equipmentDepending 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 support to the foot and ankle to prevent twisting and injury. Wearing properly fitting shoes helps provide shock absorption and stability.

Proper techniqueRegardless 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 limitsAny 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 daysDaily 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.

Pain vs discomfortPushing 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 hydratedEspecially 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 adequatelyJust as important as the warm-up, 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.

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.

Tips to prevent

Source: http://www.health24.com/Medical/Sports-injuries/Overview/preventing-sports-injuries-20160329 | References: Handout on Health: Sports Injuries: NIH Publication

No. 13–5278; http://www.niams.nih.gov/Health_Info/Sports_Injuries/default.asp#ra2 | Sports Injuries; Mediline Plus ( 2 October 2014); https://www.nlm.nih.gov/medlineplus/

sportsinjuries.html#summary | Sports Medicine Information: (2009) How can I avoid a sp injury? http://www.nsmi.org.uk/articles/avoid-sports-injury.html

sport injuries

May 2016 Inspiration 11

Inspiration ...“You

can’t put a limit on any-

thing. The more you dream, the farther

you get.”– Michael Phelps

“Wisdom is always an over-

match for strength.”– Phil Jackson

“Some people say I

have attitude – maybe I do … but I think

you have to. You have to be-lieve in yourself when no one else does – that makes you

a winner right there.”– Venus Williams

“The will to win is

important, but the will to prepare is vital.”

– Joe Paterno“Adversity

cause some men to break; others to

break records.”– William A. Ward

“Do not let what you cannot do interfere with

what you can do.”– John Wooden

“Never let your head hang

down. Never give up and sit down and grieve. Find another

way.”– Satchel Paige

“Wisdom is always an over-

match for strength.”– Phil Jackson

“You can’t put a limit on

anything. The more you dream, the farther

you get.”– Michael Phelps

“It ain’t over

till it’s over.”– Yogi Berra

“You’re never a loser until you quit

trying.”– Mike Ditka

May 2016Rankings12

SCHOOL SPORT RANKINGSFIRST XV RUGBY RANKINGS 23 MAY 2016TEAMPAARL BOYS HIGHGLENWOODGREY COLLEGEAFFIESPAARL GIMJEPPEPAUL ROOS GYM DALE COLLEGEGREY HIGH SCHOOLBOLAND LANDBOUMONUMENTEG JANSENSACSKINGSWOOD COLLEGEHELPMEKAAR OAKDALEOUTENIQUARONDEBOSCHBEN VORSTERSELBORNE COLLEGE

PLAYED 101211111013121212121513119

1010999

12

AVG PTS7,0406,9586,9096,6456,2205,6085,5755,4585,2174,8834,8074,6854,5184,2444,2204,0103,9893,9223,8893,867

RANK123456789

1011121314151617181920

U16 RUGBY RANKINGS 20 MAY 2016TEAMGLENWOODGREY COLLEGEPAARL BOYS HIGHPAUL ROOS GYM JEPPEHTS DROSTDYGREY HIGH SCHOOLMONUMENTMENLOPARKHUDSON PARK

PLAYED89

109

10977

118

AVG POINTS7,0256,9446,9106,3336,2306,0225,5145,1575,1095,025

RANK123456789

10U15 RUGBY RANKINGS 19 MAY 2016

TEAMGREY COLLEGEPAUL ROOS GYM GREY HIGH SCHOOLPAARL BOYS HIGHSELBORNE COLLEGEOUTENIQUADURBANVILLEMENLOPARKHELPMEKAAR MONUMENT

PLAYED998

1089

101287

AVG POINTS7,9006,3116,0135,6105,5635,5335,1905,1335,0885,043

RANK123456789

10

GIRL’S XV HOCKEY RANKINGS 24 MAY 2016

TEAMORANJE MEISIESST MARYS WAVERLEYRUSTENBURGDSGST MARYS KLOOFST STITHIANSPAARL GIMHERSCHELCOLLEGIATEPEARSON

PLAYED29211821221818223231

AVG POINTS4,574,564,174,134,073,973,593,593,493,41

RANK123456789

10

BOY’S XV HOCKEY RANKINGS 24 MAY 2016

TEAMRONDEBOSCH MARITZBURG COLLEGEWESTVILLE BHPRETORIA BOYS HIGHBISHOPSST DAVIDSJEPPEGREY HIGH SCHOOLWYNBERG BHCLIFTON

PLAYED15142020152421191313

AVG POINTS4,404,364,324,224,134,033,983,943,753,72

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10

hs klerksdorp vs. hs wesvalia special edition 2016

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