om
‘Trophy awarded
‘Head Coach, Mike Annetta,
Football - Club presents’ the
of the Lehman Lions Mini
Suburban Football League
Although the Lehman
chool field published in the Nov. 21
issue of the Dallas Post, a phrase in
the next to last paragraph was
incorrect due to a computer error.
The sentence should have read
“The sodding was not done recently
but in 1976 or 1977 by Dallas Nur-
sery and Landscaping.
Former Dallas Coach Jack Jones
verified this dating, stating that he
was coaching at the time the field
tion.
L177
The following physical fitness
tips, provided by the President’s
Council on Physical Fitness and
Sports, are invited to help guide the
average, healthy adult in starting or
maintaining a fitness program.
They cover some of the basic princi-
ples required for a minimum fitness
level.
THE FIRST STEP
Most authorities recommend that
individuals over age 35 who have
previously been inactive, or persons
suspecting a medical problem,
obtain a physician’s clearance
before beginning a vigorous exer-
cise program.
THE SHAPE YOU'RE IN
Taking a fitness test is a good
way to get an idea of what shape
cise program, and how to gauge
your progress. Standard tests exist
which measure cardiorespiratory
flexibility, muscle
strength and endurance and body
fat.
GIVE YOURSELF GOALS
Studies show that you are more
likely to stick with your exercise
program if you establish ‘specific
and realistic goals and schedules.
Set aside a regular time for your
workouts and set goals for distance
covered, games completed or exer-
cises performed.
THE RIGHT BALANCE _
A balanced workout consists of
three types of exercise: Strength
(calinsthenics and weight training);
endurance (aerobic, running, swim-
ming, cycling, walking briskly);
and flexibility (stretching, bending,
twisting). You should include all
three in your program.
USE IT OR LOSE IT
You can’t hoard physical fitness.
At least three balanced workouts a
week are necessary to maintain a
desirable level of fitness.
THE TRIGGER EFFECT
One of the most important bene-
fits of exercise is its positive influ-
ence on personal habits. Persons
who exercise become more health
conscious and are more likely to
modify or eliminate practices such
as smoking or over-eating.
THE RIGHT BEAT
Exercise intensity for aerobic con-
ditioning is measured by heart rate.
A good activity level is 70 percent of
your maximum heart rate, which is
determined by subtracting your age
from 220. Thus, the recommended
exercise heart rate for a 40-year old
person is 126 (220 minus 40 times 70
percent).
THE LOWER THE BETTER
People who are physically fit" gen-
erally have lower resting heart
rates than those who are not which
means that their hearts don’t have
to work as hard to pump blood. A
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AN IMPORTANT NOTICE
The Pintos shut out Aries in the
Idetown Compact League despite D.
Doty rolling 523 for the losing team.
Corvettes took three from the
Camaros while the Firebirds were
picking up three from the Citations.
J. Thomas knocked down pins for
513 to lead the Capris to three points
from the LaBarons.
In the Back Mt. Church League
Carverton A took all from Carver-
ton B with C. Remley’s 510 high
series for both teams. Dallas A
blanked the Orange men while
Shavertown A copped three from
Shavertown B whose B. Walko hit
the pins for 529 and C. Kazokas
rolled 514. Maple Grove lost three to
Trucksville B whose E. Higgins set
the pace with 537. Trucksville C
divided evenly with East Dallas.
Trucksville’s C. Cobleigh scattered
pins for 202-200 (543) and East
Dallas had R. Witkoski’s 534.
L. Isaacs scattered pins for 534 to
lead Stymioe to four points from
Spanky in the Our Gang League.
Spanky’s M. Grossman toppled pins
for 185. Waldo shut out Darla and L.
Cooper’s 520 “led Alfalfa to three
points from Wheezer. D. Jenkins 543
reduction of 10 beats per minute in
a person’s resting heart rate can
save over 3 weeks of work for the
heart over the course of a year.
WARMING UP, COOLING DOWN
To avoid excess strain on the
heart, and injury to your muscles,
before working out, and cool down
after exercies. Never abruptly stop
exercising. The sudden stop in
motion may cause lightheadedness
or muscle cramping.
BUILD UP YOUR MUSCLES
As a general rule, gains in muscle
strength are made by lifting heavy
weights a limited number of repeti-
tions. Gains in muscular. endurance
involve lifting lighter weights
numerous repetitions.
STRONG YET FLEXIBLE
The idea that heavy muscular
development inhibits movement is
false. Studies show that strength
training speeds up reaction time,
and with stretching exercises, does
not lessen flexibility.
FAT OR MUSCLE?
Exercise does not convert fat to
muscle. The right combination of
building muscle tissue. Since
muscle is heavier than fat, you may
reduce body measurements without
reducing body weight.
OVERWEIGHT MEANS LESS
EXERCISE
Recent studies show that approxi-
mately half of all overweight people
don’t eat any more than their leaner
neighbors. However, they do get
much less exercise.
GET THE FACT OUT
Excess fat is dead weight that
must be moved around by the mus-
cles fed by the heart. Extra fat
makes all activity more difficult
and reduces the body’s working
efficiency.
SPOT REDUCING WON'T WORK
There is no such thing as ‘‘spot-
reducing’ exercises that, eliminte
fat from selected parts of the body.
intensity and duration will reduce
fat deposits throughout the body,
and you’ll lose the most from areas
where you’ve gained the most.
REPLACE THE WATER YOU
LOSE
During strenuous activity in hot
weather, the body may not be able
to replace water as fast as it is lost.
Therefore, to prevent dehydration,
you should drink water before,
during and after your workout.
UNFIT FASHIONS
Never wear rubberized suits when
exercising. They keep perspiration
from evaporating properly and can
cause body temperature to reach
dangerously high levels.
SWEATING ISN'T WEIGHT
LOSS
was high for the losing five. B.
Grieves 222 aided Porky in taking
three from Buckwheat whose E.
Dingle rolled 518.
In the Bowlerette League Brent
Long lost three to the Hoagie Bar
and C. Badman’s 189-185-188 (562)
sparked Tom Reese girls three point
win over Franklins.
Jean Shop set back Mahaffey Oil
in the Imperiale League by taking
four points led by D. Garnett’s 170-
174 (494) and M. Neifert’s 188 (473).
J. Mekeel rolled 183 (492) to lead
Hoof 'N Paw to three points from
Humphrey’s Apparel, whose I.
Katyl hit 171 (481). Lombardo
Bakery picked up three from Sca-
vone Motors aided by J. Clark’s 183
(475).
In the Bonomo Major League
Sweet Valley Outfitters blanked
Brown’s Oil paced by Glen Mazer’s
579 and R. Bonomo, Jr.’s 552. B.
Varner added 520. J. Roan knocked
down pins for 560 for the oil men.
Charlies All Stars picked up three
from the Hambos sparked by K.
Spencer’s 548. F. Cornell rolled 536,
K. Orkwis hit 527 and C. Williams
gave 519. R. Bennett walloped pins
Sauna, steam and mineral baths
and other forms of ‘‘perspiration
therapy’ are ‘often advertised as
means of achieving fitness. While
they may have some tranquilizing
and relaxing effects, and can
produce temporary weight loss,
they have no true fitness value.
PREVENT THE COMMON INJU-
RIES
Most exercise injuries are to the
muscles and joints. They are
usually caused by insufficient
warm-up, exercising too hard or too
long, or by trying to do too much too
soon. If such injuries do occur, try
switching to swimming, which is a
non-weight bearing activity.
STARTING OVER
If you have to skip exercise tem-
porarily because of minor illness or
injury, wait until you have recov-
ered before resuming workouts.
Start at no more than two-thirds of
your pre-injury exercise level and
work yourself back into shape. If
possible, continue exercising those
parts of your body during recovery
that are not injured.
R.I.CEE.
The basic formula for treating an
injury to the muscles or joints is
Rest, Ice, Compression and Eleva-
tion, applied immediately after
injury. In severe cases, and if pain
and swelling persist, seek help from
a physician.
USE EXERCISE TO REDUCE
TENSION
Exercises, such as neck move-
ments are a good way to reduce
Country
OPEN DAILY 9-5 ¢
NS CW WH SS I HH WI
‘
fro 264 (613) for the Hambos. Beach
Combers divided evenly with Back
ers were A. Wendell 216-216 (611), 3
F. Tregan 530 and A. Smith 218.
Shalata posted 215 (550), C. Glasser=3
paced by K. Orkwis’ 531. Gino's’
Kad
for Steeles.
In the Ladies Country League ~.,
Bonomo’s Sports Center, Fashion
Harris Associates and Castlettes:
copped three from Grotto Pizza.
leski 171, and C. Smith 177 477).
upright position after each move-
damage the upper spine.
DRESS APPROPRIATELY .. ipa
When exercising in cold weather, ! .
wear several layers of light clothing:
instead of one or two heavy layers..-
color garments made of absorbent
sun’s rays and allow heat to escape. »«
PROTECT YOUR LOWER BACK
Sagging abdominal muscles and
lower back inflexibility often caus
cises and abdominal strengthening.
exercises such as bent-knee sit-ups:
should be performed on a regula
basis.
DON’T BOUNCE
STRETCHING :
When doing flexibility exercise
don’t bounce. Stretch gently and
slowly, for a count of ten, without
warmed up stretch easier and. are
less likely to be injured.
DON’T EXERCISE AFTER
EATING
Avoid strenuous exercise for two
hours after eating. Both digestion
and exercise place heavy demands
on the circulatory system, and the
double-load can tax your system.
DEC. 14-15-16
IN THE BARNYARD
Yr
SUNDAY NOON-5 1
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