Shepherd 3 - Bowie State 0 (VOLLEYBALL FINAL)

Bowie State Volleyball Falls on the Road to Shepherd

SHEPHERDSTOWN, W.Va. – Junior Yaje Ngundam (Bowie, Md.) led Bowie State University with five kills and added two service aces, three digs, one block and one block assist in a 3-0 non-conference women’s volleyball loss at Shepherd University on Wednesday evening.

Sophomore Brooke Archer-Simpson (Bowie, Md.) tallied nine assists, four digs and one block assists while redshirt sophomore Alicia Grant (Edgewood, Md.) recorded five digs for the Lady Bulldogs (1-13 overall). Sophomore India Mason (New Orleans, La.) finished with a pair of kills, two block assists and one solo block.

Christian Jackson and Katie Belcher paced the Rams with eight kills each in a 25-12, 25-23, 25-7 win. Valerie Bour and Anna Roper matched kills in the sweep, knocking down five apiece. Tommie Jo David registered a match-high 30 assist.  Bour also contributed five service aces and 10 digs, both match-highs for the Rams (8-4 overall).

The Lady Bulldogs will compete in the CIAA Round-Up II in Fayetteville, N.C., this weekend. They face Saint Augustine’s University and host Fayetteville State University on Saturday, September 27, at 12 and 6 pm., respectively. On Sunday, September 28, the Bulldogs take on Shaw University at 11 am.

BOWIE STATE VOLLEYBALL 2014
Bowie State vs Shepherd
(Sep 24, 2014 at Shepherdstown, WV)

	Bowie State		ATTACK				SET	SERVE		SRV	DEF	BLOCK			GEN
##	Player	SP	K	E	TA	PCT	A	SA	SE	RE	DIG	BS	BA	BE	BHE	Points
1	GRANT,Alicia	3	1	1	7	.000	0	0	0	2	5	0	0	0	0	1.0
2	MARTINEZ,Marissa	3	0	2	9	-.222	0	0	0	5	9	0	0	0	0	0.0
7	MASON,India	3	2	2	8	.000	0	0	1	0	0	1	2	0	0	4.0
8	NGUNDAM,Yaje	3	5	5	17	.000	0	2	0	2	3	1	1	1	0	8.5
11	ARCHERSIMPSON,Brooke	3	0	0	0	.000	9	1	0	0	4	0	1	0	4	1.5
12	FISHER,Alexis	3	1	3	10	-.200	0	2	1	4	3	0	1	0	0	3.5
6	TUNSTALL,Talia	2	0	0	0	.000	0	0	0	0	0	0	0	0	0	0.0
15	TAYLOR,Valerie	3	1	1	6	.000	0	0	0	0	0	1	1	0	0	2.5
	Totals	3	10	14	57	-.070	9	5	2	13	24	3	6	1	4	21.0
							TOTAL TEAM BLOCKS: 6.0

TEAM ATTACK BY SET  Set  K  E  TA  Pct  Sideout  Pct  1  3  4  14  -.071  10-0   0%  2  5  5  29  .000  10-0   0%  3  2  5  14  -.214  8-0   0%            28-0   0%

SET SCORES  1  2  3     TEAM RECORDS  Bowie State   (0)  12  23  7     1-13   Shepherd   (3)  25  25  25     8-4

	Shepherd		ATTACK				SET	SERVE		SRV	DEF	BLOCK			GEN
##	Player	SP	K	E	TA	PCT	A	SA	SE	RE	DIG	BS	BA	BE	BHE	Points
1	Kelsey Anderson	3	0	0	0	.000	0	1	1	0	3	0	0	0	0	1.0
6	Christine Jackson	3	8	0	10	.800	0	0	0	0	0	1	0	0	0	9.0
7	Katie Beecher	3	8	0	12	.667	0	0	0	0	0	1	1	0	0	9.5
10	Valerie Bour	3	5	2	20	.150	2	5	4	2	10	0	0	0	1	10.0
13	Anna Roper	3	5	0	9	.556	0	0	0	0	2	0	0	1	0	5.0
15	Samantha Scroggins	3	3	3	9	.000	0	1	3	2	7	1	0	0	0	5.0
2	Taylor Allen	3	3	0	4	.750	0	0	1	1	3	0	0	0	0	3.0
8	Lauren Wilkins	3	0	0	0	.000	0	2	2	0	3	0	0	0	0	2.0
9	Shelby Wallace	1	0	0	0	.000	0	0	0	0	0	0	0	0	0	0.0
11	Kayleigh Helgesen	2	3	1	6	.333	0	0	0	0	0	1	0	0	0	4.0
14	Tommie Jo David	3	1	0	1	1.000	30	4	3	0	4	0	1	0	1	5.5
	Totals	3	36	6	71	.423	32	13	14	5	32	4	2	1	2	54.0
							TOTAL TEAM BLOCKS: 5.0

TEAM ATTACK BY SET  Set  K  E  TA  Pct  Sideout  Pct  1  12  0  21  .571  10-0   0%  2  16  5  36  .306  11-0   0%  3  8  1  14  .500  7-0   0%            28-0   0%

Site: Shepherdstown, WV (Butcher Center) Date: Sep 24, 2014 Attend: 117 Time: :54 Referee

Can Diet Spot-Reduce Bodyfat

•  
  Originally featured in: Muscle & Fitness Written by: Jose Antonio, PhD, CSCS, Adjunct Health & Science Editor Should we eat more fat or not? Numerous books tout the benefits of eating more fat, particularly monounsaturated fat; others claim that fat is the archenemy of a lean physique. The answer really depends on your goals. Read on to see what I mean. In a study conducted at the University of Melbourne, Australia, researchers examined the effects of a fiber-rich, high-carbohydrate, low-fat (HCLF) diet and what they called a modified-fat (MF) diet high in monounsaturated fat on the distribution of bodyfat in 16 non-insulin-dependent diabetics (non-insulin-dependent diabetes mellitus, or NIDDM). The most common type of diabetes, NIDDM is characterized by impaired insulin action. That is, these diabetics usually don't have a problem with insulin production, but the insulin they do produce doesn't seem to cause the appropriate response in peripheral tissues. For instance, they have difficulty transporting glucose in the blood to skeletal muscle. So what problems are related to NIDDM? Because it's associated with an increased risk of cardiovascular disease, it obviously needs to be managed. You can decrease this risk in two fundamental ways - yep, diet and exercise. 
• 
  
• Personal Trainers: Train More Clients, Make More, Have More Freedom
• 
  
  Dietary Recommendations
  In this study, the six male and 10 female subjects were prescribed two three-month diets with a one-month washout period in between. Both diets contained the same number of calories but differed in macronutrient content. The HCLF diet included 50% of daily calories from carbohydrate, 25% from protein, 24% from fat and 1% from alcohol; the MF diet included 41% of daily calories from carbohydrate, 22% from protein, 36% from fat and 1% from alcohol. About 50% of the fat supplied in the MF diet came from monounsaturated sources (such as olive oil). Both diets were low in cholesterol. Interestingly, both groups lost nearly identical amounts of fat, with slight but insignificant losses of lean body mass despite the marked difference in amount and type of fat consumed. This agrees with the idea that the caloric deficit, not the composition of those calories, is the important factor affecting fat or weight loss. Yet the picture isn't that simple. The HCLF group lost most of its fat in the lower body (legs and glutes) while the MF group lost the same relative amounts of fat from both the upper and lower body. The ratio of upper- to lower-body fat changing toward a greater distribution of fat in the upper body (including the abdomen) in the HCLF group is important because increased levels of abdominal fat seem to be more problematic with regard to cardiovascular disease and insulin regulation than hip or thigh fat.So does this mean you should start eating more fat? Well, if you're a non-insulin-dependent diabetic who doesn't exercise, perhaps you should follow the MF diet suggested in this experiment. But people who do exercise, especially bodybuilders, may not have a problem with insulin regulation. In fact, their muscles are typically quite insulin-sensitive. Following a diet that's high in fat (more than 30% of daily calories) certainly isn't needed to help regulate levels of bodyfat, since truncal obesity isn't a major problem with bodybuilders or athletes in general. Eating to lose weight is much different from eating to gain muscle mass. Bodybuilders should consume adequate carbs (to replenish muscle glycogen used during exercise) and protein (to provide the necessary building blocks for muscle growth), but do they need the added fat? I think not. Yes, bodybuilders attempting to gain mass need to consume calories above that needed to maintain weight. 
• That is, to gain weight, you need to get those extra amino acids and glycogen from your diet. Of course, using androgenic steroids, insulinlike growth factor-1, growth hormone or other anabolic substances changes the entire equation. If you're training drug-free, however, you need to consume calories in excess of your daily expenditure to gain weight. Yet you could speculate on some interesting points concerning this study. Looking at weight loss in a normal, nondiabetic person, let's assume that this individual is cutting calories to lose weight (mostly fat, presumably). Let's continue to assume that a diet made up of predominantly more fat, especially monounsaturated fat, leads to a proportional loss of fat from both the upper and lower body, and that this same individual could lose proportionately more fat from the lower body as a result of a low-fat, high-fiber, high-carbohydrate diet. This has interesting implications for women who typically have a difficult time losing lower-body fat. Would the high-carb, low-fat diet be a better choice? What about men who may have more difficulty losing upper-body fat? Would they be better off eating a reduced-calorie diet that's relatively high in fat and lower in carbs? The idea is intriguing: Specific diet plans for regional fat loss! 
• Nonetheless, keep in mind that diet should be tailored for very specific purposes and for specific populations. Don't give the bodybuilder a diet that's good for the diabetic, and don't give the endurance athlete a diet that more closely meets the needs of the strength-power athlete. Perhaps men and women will respond differently, as well. One diet, like one shoe size, doesn't fit all.

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BSU Coach Damon Wilson on the Bachelor Pad

Take a few minutes to tune into "The Bachelor Pad" tonight (9/25) at 7pm as Coach Wilson will be a guest at 7:25 pm 

Thursday from 7pm-8pm Eastern Time at:

www.blogtalkradio.com/la-batchelor And you can listen to the podcast at: www.thebatchelorpad.vpweb.com ortherealvigalantee.com

The magic elixir of these 125-year-old people

Scientists Think This Sticky
Elixir Can Kill Cancer Cells
Without Killing You

Small insects buzz around creating a life-giving, glue-like “magic elixir,” even though these flying bugs are ignored by most and feared by many.

In ancient times it was a different story. Their products were as valuable on the battlefield as on the dinner table.

More recently, some believe this gluey “magic” is the reason people in the Caucasus Mountain region live to be 125 years of age (or used to). Let’s look at what this stuff can do…

Continued...

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Dan Wirth - : Simple Guidelines for Effective Aerobic Training

Dan Wirth -  Simple Guidelines for Effective Aerobic Training

What is aerobic training? Any form of exercise that uses the large muscle groups of the body in a rhythmic and controlled fashion for a given period of time. Energy development and utilization is in the presence of adequate amounts of oxygen. Walking, Jogging, Swimming, Biking, Roller Blading, Stair Stepping, etc. can be forms of aerobic training if utilized at the specific intensity and for the proper duration.

Fundamental Guidelines

• Frequency - 3 to 6 times per week
• Duration - 20 to 60 minutes per session
• Intensity - See guidelines below

Intensity guidelines - There are two common ways to estimate where your heart rate should be at when performing aerobic exercise.
Method 1

Age Predicted Max Heart Rate Method Train at 60% - 85% of age predicted max heart rate. (Ideal range would be 70% - 80%) example: 220 minus age = Age Predicted Max Heart Rate (APMHR) (APMHR) x .6 to .85 = Threshold Training Heart Rate Range 220 - 40 years = 180 (APMHR) 180 x .60 = 108 beats per minute 180 x .85 = 153 beats per minute Threshold Training Range is 108 to 153 beats per minute!

Method 2

Karvonen Method Train at 60% - 80% of age predicted max heart rate. (Because this approach to determining the threshold training heart rate tends to give a somewhat higher value compared to the APMHR the ideal range is 65% - 75%. This equation is a little more involved also :) This formula uses both your Age Predicted Max Heart Rate (APMHR)and your Resting Heart Rate (RHR). This makes it more individualized to you! example: 220 - 40 years = 180 (APMHR) 180 - 63(RHR) = 117 117 x .60 + 63 (RHR) = 133 beats per minute 117 x .80 + 63 (RHR) = 156 beats per minute Threshold Training Range is 133 to 156 beats per minute!

What is anaerobic training? Anaerobic Training is higher intensity exercise that varies in duration. Energy development and utilization is without adequate oxygen delivery. The by-product of anaerobic exercise is Lactic Acid accumulation. Weight training, sprinting, basketball, and high intensity, short duration athletic events are all examples of anaerobic training.
What are the benefits of aerobic and anaerobic training? Increased cardiovascular health, better appearance, reduced blood pressure and heart rate, improved blood profile, increased energy, improved body fat percentage, weight control, and enhanced athletic performance!

Dan Wirth M.A., C.S.C.S. Is the 

Fitness Director US Sports Online Strength and Conditioning

Director of Strength and Conditioning

The University of Arizona

Hit the weights now, hit the links with a vengeance this Spring!

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Golf

The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf.

The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases!

The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required.

All of our Golf Programs will add more distance and more consistency to any golf game!

You are not alone on your way to the links! All US Sports Strength and Conditioning Programs come with flexibility, cardiovascular, and nutrition plans to help you to maximum success. 

 Looking forward to helping you hit 'em long and straight!