potchefstroom gimnasium vs. hoër volkskool potchefstroom interschools 2016

May 2016Boodskappe van Skoolhoofde2

Boodskap vanPOTCHEFSTROOM

GIMNASIUM

Boodskap vanHOËR VOLKSKOOL POTCHEFSTROOM

Weer eens baie hartlik welkom by hierdie jaar se Gimmie/Volkie-naweek. As gasheerskool is dit vir ons ‘n besondere voorreg om mnr. Seymore en al die personeel, afrigters, leerders en ouers van Volkies hier by Gimmies te ontvang. Hierdie tradisie, wat al baie jare tussen die skole bestaan, is beslis ‘n hoogtepunt op die kalender in Potchefstroom. Deelname aan ‘n spansport speel ‘n belangrike rol in karakterontwikkeling en lewensvaardighede, en daarom weet ons dat hierdie deelname jongmense toerus vir die toekoms.

Dit is my wens dat elke speler, afrigter, ouer en toeskouer in goeie gees sal meeding en die waarde van ons kinders se talente positief sal ervaar.

Ek bedank graag:

• FNB vir hulle borgskap en insette waarsonder hierdie naweek nie so

suksesvol sou wees nie.

• NWU vir die gebruik van die Astro en

Fanie du Toit-sportterrein.

• Noodhulp, skeidsregters, ander beamptes

en werkers.

• Alle spelers en afrigters.

• Ouers en ander toeskouers.

• Gimnasium se personeel vir al die reëlings

en harde werk.

Baie welkom, geniet die naweek en groot dank aan ons Hemelse Vader vir talente en geleenthede.

Gimmie-groete Mnr. Roelof OosthuizenSkoolhoof

Die jaarlikse Classic Clash tussen Volkies en Gimmies bly ‘n hoogtepunt in elke deelnemer se skoolloopbaan. Vir die matrikulante is dit hulle laaste geleentheid om aan ‘n Classic Clash deel te neem - wat ‘n voorreg!

Aan elke speler: Geniet dit en onthou JOU BESTE is goed genoeg!

Baie sterkte!

Mnr. Daan Seymore Waarnemende Skoolhoof

The all-new Astra Hatch.

There will be jaws dropping. There will be disbelief. “What? The new Astra has that too?”, will be whispered in the finer establishments around town. The Luxury Class is about to be very impressed. With an array of first-in-class features, you’d normally only find in a luxury car, you’re definitely going to be causing a stir.

Socks? Knocked off.

R254 000*OPEL ASTRA FROMLUXURY CAR OWNERS…

EAT YOUR HEART OUT

Westvaal Potchefstroom 018 297 7744 westvaal.co.za *On-the-Road and Registration Fees Excluded. Terms and Conditions Apply. Model/s shown may differ. Errors & Omissions Excepted.

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May 2016 Content 3

INHOUDBoodskappe van Skoolhoofde 2Potchefstroom Gimnasium Eerste Rugbyspan 4Hoër Volkskool Potchefstroom Eerste Rugbyspan 5 A-spanne Rugby 6A-spanne Netbal 7PROGRAM 8 & 9A-spanne Hokkie Seuns 10A-spanne Hokkie Meisies 11 Geesroete 12 & 13Ander Spanlyste 14Fotobeeld 15Historiese uitslae van byeenkoms 16Preventing sport injuries 16

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

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Wesvalia

May 2016Potchefstroom Gimnasium Eerste Rugbyspan4

1. Morné MaraisLoskopstut

5. Arno GustafsonSlot

8. Martin Linde (kaptein)Agtsteman

3. Chris SteynVaskopstut

7. Christoff MüllerFlank

12. Edrich CronjéBinnesenter

9. JM du PlooySkrumskakel

13. GJ Janse van RensburgBuitesenter

10. Eddie SchoemanLosskakel

14. Mitchelle van der MerweRegtervleuel

2. Bradley WoodHaker

6. Jaco SchoemanFlank

4. Juan SmithSlot

11. Marnus RedelinghuysLinkervleuel

15. Herman de JongHeelagter

POTCHEFSTROOM GIMNASIUM

EERSTE RUGBYSPAN

May 2016 Hoër Volkskool Potchefstroom Eerste Rugbyspan 5

1. DP van der MerweLoskopstut

6. Duardt SnymanFlank

2. Nic Greyling (kaptein)Haker

4. Lukie PieterseSlot

8. Jeandre SteynAgtsteman

12. Hardus PretoriusBinnesenter

9. Cornel SchoonraadSkrumskakel

13. Henry CampherBuitesenter

10. Hanru van RooyenLosskakel

14. Jandre OlivierRegtervleuel

3. Christo ShoenfeldVaskopstut

7. Ruan von AboFlank

5. Pieter le RouxSlot

11. Johann GloverLinkervleuel

15. Gideon SteynHeelagter

HOËRVOLKSKOOL

POTCHEFSTROOMEERSTE

RUGBYSPAN

May 2016A-Spanne Rugby6

POTCHEFSTROOM GIMNASIUM - 0.19A RUGBY HOËR VOLKSKOOL POTCHEFSTROOM - 0.19A RUGBY



POTCHEFSTROOM GIMNASIUM - 0.14A RUGBY

Waynne Preece (spanbestuurder), Pieter le Roux, Nic Greyling (kaptein), Johann Glover, Christo Schonfeldt, Jandre Steyn, Armand Stickling, Hendrik Weideman, Hardus Pretorius, Jandre Olivier, Wynand Botha, Ruan von Abo, Cornel Schoonraad, William de Paiva, Henry Campher, Duard Snyman, Franco de Beer, Dewalt Scherman, DP van der Merwe, Gideon Steyn, Hanru van Rooyen, JP Lakie, Loekie Pieterse. AFWESIG: Corne Rust.

VOOR: Armand Engelbrecht, Navan Moos, Ricardo Botha, Bertus Pool, Larco Prinsloo, Johatt Batsietseng, Hans Laufs. MIDDEL: Jarno Neveling, Johan Minnaar, Janna Pienaar, Anelka Barends, Victor Mouton, Shane de Lange, Enrich Steenkamp, Kobus Reinecke, Janrich Labuschagne, Keenan Twigg, Waldu Balt, Duan Jansen. AGTER: Marco Jansen, Burger van der Westhuizen, Henrico Zerwick, Jaco Coetzee, Johan Stadler, Frans Burger, JD van der Berg, Christian van Aswegen, Rhynard Volschenk, Carel van Wyk. AFWESIG: Phillip Janse van Rensburg (afrigter), Hattingh van Dyk (afrigter).

VOOR: Kobus Ueckerman, Lucian Coakley, Francois Fourie, Kobus Burger, Henry van Dyk. TWEEDE RY: Floris Botha, Collin Smart, Ricus van Zyl, Jacques Gouws, Donovan Botha, Lourie van Wyk. DERDE RY: Waldo Kotze, Le Roux White, Anton Fuller, Luan Dreyer, Janco Coetzer. AGTER: Marno Prigge, Basjan Bezuidenhout, Awie Visser, Andre Smit, Juan Reyneke.

VOOR: Daniël Malan, Franco Boshoff, Dewalt van der Westhuizen (kaptein), John-Ross Jackson (afrigter), Lumka Gebengana (onderkaptein), Marinus Luafs, Temba Duba. MIDDEL: Aldo de Wet, Lourens Delport, Ryno Bornman, Zander Kristein, William Barclay-Beuthin, Connor Doyle, Niel Bekker, Coetzer Laufs, Kosie Bouwer, Marinus Pienaar, Keaghan Plaatjies. AGTER: NJ Kock, Aldin Bothma, Billy Jacobs, Meyer Leeb, Porra Pestana, Derick Marshall, Christiaan van Wyk, Wayne Jankowitz, Jason Jackson. AFWESIG: Fanus Anderson (afrigter).

VOOR: Ian de Beer, Lucky Momakwe, Van Zyl Smit. MIDDEL: Stefan van Niekerk, Janco Joubert, JP Oberlholzer, Brenden van Niekerk, Luan Coetzee. AGTER: Danie Schonfeldt, JJ Alberts, Wikus Marais, Jannie Claassens, Ethan Britz, Deon Bezuidenhout, Theuns Louw.

VOOR: Daniel van Wyk, Liardt Redelinghuys (kaptein), Koot Booysen (afrigter), Ivan Reckling (onderkaptein), Anro Prinsloo. MIDDEL: Ben Coetzee, JD Froneman, Stefan Schoeman, Joha van Sittert, Morné Stafford, Nardus Swart, Janu Brand, Coenraad van Graan, Dirko Bester, NJ Rossouw, Omogolo Fondo. AGTER: Bhopelo Kolobi, André de Beer, Marnus Langenhoven, TJ Marais, Almero Niemann, DJ Bezuidenhout, Kobus Burger, Ben-Nico Lottering, Theo Ferreira. AFWESIG: Essie Janse van Rensburg (afrigter).

VOOR: Hercu Steyn, Christoff Müller, Pieter Warnich (afrigter), Martin Linde (kaptein), Christo van der Westhuizen (afrigter), Eddie Schoeman, GJJ van Rensburg. MIDDEL: Marco van der Heever, Stefan Fourie, Shaun de Lange, Jaco Schoeman, Anton Prinsloo, Edrich Cronjé, Chris Steyn, JM du Plooy, Bradley Wood, Jan Heenop, Stefan Delport, Vernon Charslund en Danie Boshoff. AGTER: Morné Marais, Jan van der Berg, Arno Gustafson, Juan Smith, Herman de Jong, Marnus Putter, Nickus Vos, Marnus Redelinghuys. INLAS: Mitchelle van der Merwe. AFWESIG: Mnr. Johan Benson (spanbestuurder).

May 2016 A-Spanne Netbal 7

POTCHEFSTROOM GIMNASIUM - 0.19A NETBAL HOËR VOLKSKOOL POTCHEFSTROOM - 0.19A NETBAL



POTCHEFSTROOM GIMNASIUM - 0.15A NETBAL

POTCHEFSTROOM GIMNASIUM - 0.14A NETBAL

HOËR VOLKSKOOL POTCHEFSTROOM - 0.14A NETBAL

VOOR: Carla Kock, me. Hilde Myburgh (afrigter), Morgan Olën (kaptein). MIDDEL: Nikki Nel, Marné Germishuisen, Ilne Prinsloo, Melissa Smit, Christina Eloff. AGTER: Chané Steyn, me. Susan Botha (voog), Annel Kriek.

Melindi Delport, Lune Smit, Nine Brits, Caitlinn Rosseau, Caitlinn van Zyl, Melissa Lotter, Larissa Gouws, Valeska Joubert, Marisa Cilliers, Elanie Stapelberg, Benitta Erlank.

VOOR: Ane Wessels, Rizane van Rooyen (kaptein), me. Marianne Ray (afrigter), Paula Mare, Funeka Wanyane. AGTER: Mariaan de Bruyn, Leonie Maree, Jana Steinmann, Annemi de Wet, Elani van der Merwe.

Madelein Radebe, Bernice Pieters, Annetjie Davies, Marnike Harmse, me. Zanel Jacobs (afrigter), Janelda Reyneke, Johani Luwes, Anchane Pretorius, Joadene Bors.

VOOR: Sonia Stroebel, Leonie Stander (afrigter), Róna van Wyk (bestuurder), Lia Wissing. AGTER: Jonette Labuchagne, Estelle van Tonder, Mila Henning, Dané Holtshausen, Nadine Naude.

Corne Senekal, Rialize Janse van Vuuren, Micaela Reid, Marionique Wentzel, Leane Smit, Nelanie le Roux, Bianca Botha.

VOOR: Elmarie Naude, me. Sharon Nel (afrigter), Marizaan van Dyk. AGTER: Kaila Lamprect, Suneel Lourens, Caitlin du Plessis, Elma van der Schyff, Marita Bester, Marizelle Coetzee.

VOOR: Ruandi van Dyk, me. Marianne Ray (afrigter), Malleen Pienaar. AGTER: Jana McKinnon, Minet Beukes, Martine Jordaan, Leasha Louwrens, Simonique Duminy, Mizelle Muller.

Precious Mokomele, Melissa de Villiers, Caitlinn Geel, Chimonique du Pisani, Idelé du Toit, Nicola van der Merwe, Bianca Beukman.

POTCHEFSTROOM GIMNASIUM vs HOËR VOLKSKOOL POTCHEFSTROOMPROGRAM

May 2016Program8We offer the following:• High quality equipment• Latest technology (MyWellness App & Cloud)• Group fitness classes eg. Spinning, Zumba, Yoga etc.• Biokineticist & Personal trainers

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VRYDAG, 27 MEI 2016

HOKKIETYD ASTRO 1 ASTRO 218:10 Voorstelling Meisiespanne18:30 1ste dogters Seuns o/16A19:40 Voorstelling Seunspanne 1ste seuns Dogters o/14ANETBALRondte Tyd Baan 1 Baan 2 Baan 3 Baan 4 Baan 61 15:00 o/15 A o/16 B o/14 A o/18 B o/14 C2 15:40 o/15 C o/16 A o/18 C 3 16:20 o/14 B o/15 B o/17 A o/15 C4 17:10 o/18 A

Eastvaal toyota James Marokalaan 7, PotchefstroomTel: 018 297 3921

Besoek ons vir ‘n sakpas transaksie op die 2.4 en 2.7 Dubbelkajuit modelle















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POTCHEFSTROOM GIMNASIUM vs HOËR VOLKSKOOL POTCHEFSTROOMPROGRAM

May 2016 Program 9

SATERDAG, 28 MEI 2016

HOKKIETYD ASTRO 1 ASTRO 208:00 o/16 A o/16B09:00 o/15 A 2de span10:00 o/15 B 3de span11:00 o/14 B RUGBYTYD A-VELD B-VELD C-VELD08:00 o/14 A 3de span o/15 B09:00 o/15 A o/16 B 10:00 2de span 4de span o/14 B11:10 o/16 A 12:45 1ste span

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May 2016A-Spanne Hokkie Seuns10

POTCHEFSTROOM GIMNASIUM - 0.19A HOKKIE


VOOR: Landré Halgryn, Dries van der Lith, Pierre Botma (kaptein). MIDDEL: Me. Soekie Coertzen (seunshokkie-organiseerder), Theo Jooste, Meyer Olivier, Rikus Meyer. AGTER: Boeta van der Merwe, Divan Mienie, Paul Greyling, Matthew Haupt, Jooste Fourie, Simeon Jooste, Raynard Ströh, Pieter Joubert, mnr. Stefan Coertzen (afrigter), dr. Kobus du Plooy (prestasiekonsultant).

VOOR: Victor Mouton. MIDDEL: Ian van Wyk, AC van der Westhuizen, Ronald Hendricks, Dréan van der Bank, FC de Villiers, Ricus Swart. AGTER: Me. Cecile Meyer (voog), Gerhard Koornhof, Adriaan Röntgen, Enrich Steenkamp, mnr. De Wet Coertzen (afrigter), Jacques Botha, Stéhan Raubenheimer, mnr. Roelof Oosthuizen (hoof), Robert Cameron, Benic van Onselen.

HOËR VOLKSKOOL POTCHEFSTROOM - 0.19A HOKKIE


VOOR: Eduan Ritchie, Vusi Ntshanga, Louis Nel, Barend van der Merwe, Stanislaw Hohowsky, Herman Prinsloo, Cobus Crowther, David Crowther. AGTER: Rowann Burger, Armand van Wyk, Ryan de Jongh, Reinhardt Scholtz, Johan Schoeman, WL Fourie, Vincent Viljoen, Barend Nel, Leon Jordaan.

VOOR: Gomolema Koena. MIDDEL: Andre Badenhorst, Danru Enslin, Gerhard Visser, me. Wilma Bornman (afrigter), Stefan Jansen, Ruvan Pieters, Niel Blignaut. AGTER: Henlo Botes, Jacques Gouws, Erasmus Esterhuizen, Jaco Viljoen, Janco Ritchie, Dieter Stoppel, Henrico Kleynhans, mnr. Wynand Schmidt (afrigter).

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NEWS / NUUS

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

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

APRILS 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

JANUARIES 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 31

FEBRUARIES 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

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

Adres: Hoofstraat, Paarl, 7646, Suid-AfrikaTelefoon: 021 872 4505 | Faks: 021 872 5137E-pos: [email protected] | www.kleingim.co.za

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

01 Januarie Nuwejaarsdag21 Maart Menseregtedag25 Maart Goeie Vrydag28 Maart Familie Dag27 April Vryheidsdag01 Mei Werkersdag02 Mei Openbare Vakansiedag16 Junie Jeugdag17 Junie Skoolvakansie08 Augustus Skool Vakansie09 Augustus Vrouedag10 Augustus Openbare Vakansie24 September Erfenisdag16 Desember Versoeningsdag25 Desember Kersdag26 Desember Welwillendheidsdag

SKOOLKWARTALE

OPENBARE VAKANSIEDAE

19 & 21 Januarie Kleure-Atletiek02 Februarie Kleure-Swemgala18 Februarie Atletiek: Skadu van die Berg19 Februarie Ken-mekaar-aand/Straatbazaar/Kaskarre04 Maart Gr. R – Pret-en-speeldag

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May 2016 A-Spanne Hokkie Meisies 11





VOOR: Me. Alta van Heerden (voog), Miceala Groenewald (onderkaptein), mnr. Roelof Oosthuizen (hoof), Ermaret Viljoen (kaptein), me. Sulette Damons (afrigter), Lize Smith. MIDDEL: Lara Groenewald, Jana Leeb, Dalizhia Horn, Julianne du Plessis, Lizanne Scholtz, Karla Wentzel, Minique Huysamen. AGTER: Michelle de Beer, Devon Pottas, Melissa de Lange, Suma van Wyk, Lerissa Greyling, Mignon Huysamen.

VOOR: Petra van Graan, Johaneske de Lange, me. Marlene Kruger (afrigter), Liandri van der Westhuizen, Zandelle Meyer, Shinné van der Merwe. AGTER: Georgia Bothma, Caerie Bothma, Nicolene Nel, Therese Taylor, Chandré Grobler, Janke de la Harpe, Sunelle van Staden, Bronwyn Pearce.

VOOR: Lize Jonker, Jhenelle de Villiers, me. Ronel Vermaak, Hanlie Badenhorst, Joan Hills, Anne van Aarde. AGTER: Phia Badenhorst, Helne Smith, Zo Labuschagne, Rienje Toxope, Zan Lombard, Gerdon Janse van Rensburg, Kara Mostert.

VOOR: Marlize Jordaan, me. Rosemary Fouché (spanbestuurder), Rozanne von Abo, me. Gretchen van Wyk (afrigter), Ane van Wyk, Mejanie van Ravensway. AGTER: Izelle Schoeman, Natasha Roets, Danila Venter, Anais Saayman, Sanja Truter, Marguerite van Schalkwyk, Nikita Bosch, Sunica de Jager, Charlotte Byleveld.





VOOR: MeNette Marais, Heili Potgieter, Roselle Pyper, Anja Buijs, Elanza Jurgens, Mia Fourie. AGTER: Xhante van Heerden, Marlise Jacobs, Nicole Brits, Suzette Schulenburg, Lize-Mari de Lange (kaptein), Charmandi Klopper, Tamzin van Aarde, Lara Stoppel.

VOOR: Danielle Fourie, Micaela Myburgh, Denise Waldeck, Jonica Conradie. MIDDEL: Lianda de Kock, Zanel De Lange, Anhe Janse van Nieuwenhuizen. AGTER: Anika Venter, Megan Coertzen, Chanel Basset, Isabella Vorster, Simone du Preez, Anja Coetsee.

VOOR: Desirie du Toit, Anri von Wielligh, Carmen Myburg, Megan Nagel, Luraine Nortier, Juanet Coetzee. AGTER: Glenmari Beukes, Cara du Preez, Mariska du Preez, Henriette van Tonder, me. Odette van der Westhuizen (afrigter) , Sarien van der Merwe, Zonicha Barnard, Vanessa van Rooyen, Tharia Basson.

VOOR: Daniella du Preez. MIDDEL: Kayla Marks, Angelique Holtzhausen, Henriette Stroebel, Micayla Smit, Shaney Heath. AGTER: Melissa Kruger, Leanne Jordaan, me. Rouxle Marais (spanbestuurder), me. Welma Pieters (afrigter), me. Estelanie Kasselman (afrigter), Marli Badenhorst, Xena Bezuidenhout, Kristie Potgieter, Kaitlyn Maartens.

May 2016Geesroete12

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May 2016 Geesroete 13

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May 201616

JAAR SKOOL UITSLAG TELLING2000 Potchefstroom Gimnasium Wen 18–72001 Potchefstroom Gimnasium Wen 12–72002 Potchefstroom Gimnasium Wen 26–172003 Hoër Volkskool Potchefstroom Wen 24–102004 Potchefstroom Gimnasium Wen 29–72005 Hoër Volkskool Potchefstroom Wen 10–52006 Hoër Volkskool Potchefstroom Wen 20–02007 Potchefstroom Gimnasium Wen 15–142008 Hoër Volkskool Potchefstroom Wen 26–182009 Gelykop ------ 19–192010 Hoër Volkskool Potchefstroom Wen 30–32011 Hoër Volkskool Potchefstroom Wen 38–172012 Potchefstroom Gimnasium Wen 26–182013 Potchefstroom Gimnasium Wen 29–132014 Potchefstroom Gimnasium Wen 20–172015 Potchefstroom Gimnasium Wen 33–3

Historiese uitslae van byeenkoms

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.

Preventing sport injuries

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

potchefstroom gimnasium vs. hoër volkskool potchefstroom interschools 2016

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