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November 30, 2012     Cape Gazette
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November 30, 2012

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n .% 02 rRII~AY NOVEMBER 30- MONDAY. DECEMBER 3, 2012 SPORTS & OUTDOORS Cape Gazette WORCESTER PREP ANNOUNCES FALL AWARDS SUBMITTED PHOTOS WORCESTER PREPARATORY SCHOOL student athletes captured all four fall sports Conference Player of the Year honors in the Eastern Shore Independent Athletic Conference. Those outstanding players were (I-r) Ryan NaUy, Ocean View, varsity boys' soccer; Meg Lingo, Rehoboth Beach, varsity field hockey; Lilly DiNardo, Salisbury, Md., varsity girls' soccer; and Scott Gee, Millsboro, varsity golf. Assistant Headmaster and Director of Athletics Matt O'Hare, together with coaches Terry Underkoffler, boys' soccer; Jenny Frostrom, field hocke~,; Carol Hartnett, girls' soccer; and Kevin Gates, golf, congratulated the students for being such talented and hardworking scholar-athletes. All of the honorees, except senior Scott Gee, will return to Worcester next year to be leaders on their 2013-14 sports teams. Winners of trophies for Grades 7-8 soccer were in front (I-r) Padraig Loftus, Bethany Beach, Most Improved, Soccer B; Austin Taylor, Atlantic, Coach's Award, Soccer B; and Porter Bunting, Ocean City, Most Valuable Player, Soccer B. In back are Matt Adkins, Fenwick Island, Most Improved, Soccer A; Owen Nally, Ocean View, Most Valuable Player, Soccer A; and Tare Shockley, Ocean City, Coach's Award, Soccer A. WPS varsity and JV volleyball players hon- ored with awards are in front 0-r) Erika Fall sports boys' trophy winners at Worcester Prep are in front (I-r) Ryan Nal- Smith, Seaford, Most Improved, JV Volley- [y, Ocean View, Most Valuable Player, Varsity Soccer; Ross Dickerson, Ocean ball; Mattie Maull, Salisbury, Md., Coach's City, Md., Most Improved, JV Soccer; Jarad Godwin, Frankford, Coach's Award, Varsity Volleyball; and Meridith Kel- Award, JV Soccer, Golf; and Wyatt Richins, Ocean Pines, Md., Most Ira- lam, Onancock, Va., Most Valuable Player, JV proved, Varsity Soccer. In back are Gordon Abercrombie, Salisbury, Md., Volleyball. In back are Cecily Sass~ Newark, Coach's Award, Varsity Soccer; Matt Middleton, Bethany Beach, Coach's Md., Most improved, Varsity Volleyball; A~ard, Varsity Golf; Scott Gee, Millsboro, Most Valuable Player, Varsity Golf; Claire Stickler, Lewes, Most Valuable Player, Patrick Dowling, Ocean City, Md., Most Improved, Varsity Golf; and Charlie Varsity Volleyball; and Jennifer Karsli, Ocean Pritchard, Snow Hill, Md., Most Valuable Player, JV Soccer. City, Md., Most Improved, JV Volleyball. Top athletes in girls' varsity soccer and field hockey during fall 2012 at Worcester Prep were honored at the Sports Recognition Assembly. They are in front (I-r) Amanda Gabriel, Laurel, Most Improved, Soccer; Carolyn Dorey, Millville, Most Im- proved, Field Hockey; and Claire Brown, Bethany Beach, Most Valuable Player, Field Hockey. In back are Caroline Lindsay, Fenwick Island, Coach's Award, Field Hockey; Lilly DiNardo, Salisbury, Md., Coach's Award, Soccer; Alissa Talbert, Eden, Md., Most Valuable Player, Soccer. t's simple, right? lust lift the weights up and down, and you're sure to get results. Not quite - there's a lot more to it than that, and the speed at which you choose to move the bar will have a direct impact on the type of results you'l! get from your program. So if you're wondering whether you should move the bar fast or slow, recent evidence seems to sug- gest it might be a good idea to periodically try both for best re- sults. Slow reps for maximum fat bum Lifting slow and controlled is a great way to get results, be- cause you can force your body to work through the entire range of motion of a specific exercise, keeping constant tension and pressure on the targeted mus- cles. This is a great technique for inexperienced lifters, because it allows them to learn proper form without placing them at risk for muscle tears and joint injuries. It's als0 very valuable for experienced lifters, because studies show that slower, mole deliberate repetitions stimulate a greater EPOC (excess post-exer- cise oxygen consumption) re- sponse, which means greater fat bum for up to 48 hours after you complete your workout. Studies also suggested that lifting with slower controlled movements and taking the set to failure - till you can't do another rep - can help build muscle by increasing the amount of protein the mus- cle can use to repair and grow. Time under tension for more in- tense workouts Time under tension or TUT refers to the amount of time the muscle spends under tension during a lift and is another way to increase the intensity of your workout. If you lift the weight fast, you might be able to lift more weight, but your time un- der tension is short, and the muscles aren't required to work as hard. Control the weight and lift it slower, and time under ten- sion increases and muscles are forced to work harder for longer periods of time. The important thing to remember while apply- ing the principle of time under tension is that even though you are doing slower, more con- trolled movements, you must still lift weights heavy enough to feel an intense burn but light enough to perform proper form. Faster reps for size and strengtl gains Lifting heavier weights and moving the bar at a faster rate can help you build explosive strength and muscle size, be- cause it stimulates the central nervous system and forces it to adapt to the workload, It also al- lows you to use larger weights you wouldn't normally be able to handle'to elicit an adaptive re- sponse in your body. However, it's important to remember that this technique should be re- served for more experienced lifters, because lifting heavy weights at faster speeds is much more dangerous and can cause muscle tears and connective tis- sue injuries, and to prevent suc Continued on page 9: