KNIGHT EXPO

Join us at the Knight Expo!

VARSITY AND INTRAMURAL INFORMATION AND REGISTRATION
DUNK TANK, MINI HOOPS, PEDESTAL JOUST, FREE FOOD, AND GIVE AWAYS!
Energy 99.7 live on location
Thursday September 8th, 2011
5pm – 7pm
PSWC Front Parking Lot
For more information contact:
Michlynne Murphy, Sport Information Officer
705-742-2380
michlmur@flemingc.on.ca
On Facebook @ Fleming Knights.

Soccer Fitness work out plan for August 2011

Soccer Fitness program:
This is a 5 week program that is tailored to your maximum heart rate (MHR) and should be done twice a week. To estimate your MHR, subtract your age from 220 for males and 225 for females. Then use a heart-rate monitor, if you have one, or if you belong to a gym, you can use the monitor of the treadmill, to ensure you are training at the prescribed percentage. Just multiple the percentage given in each weeks work out by your MHR to find your target heart rate. If you do not have a heart monitor or access to a treadmill then follow these instructions for checking your heart rate, gently press the tips of your index and middle fingers on one hand into your neck. The ideal spot is about an inch to either side of the middle of your throat, right where your neck and chin meet. You’ll know you have the right spot when you can feel the blood pumping through the blood vessels beneath. Using your watch or timepiece to keep time, count how many beats occur in ten seconds. Multiply this number by six. The result will be your current heart rate.

Week 1
5 minute run
Intensity – 75% MHR
Rest- until your heart-rate is 60% of your MHR
Sets- as many as you can do in 30 minutes

Week 2
3 minute run
Intensity- 90% of MHR
Rest- until your heart-rate is 60% of your MHR
Sets- as many as you can do in 20 minutes

Week 3
1 minute run
Intensity- 85% of your MHR
Rest- 1 minute
Sets- 5-6

Week 4
60 yard turnaround (sprint 60 yards, turn around, and sprint back)
Intensity- 30 seconds total
Rest- 2 ½ minutes
Sets- 3-4

Week 5
60 yard sprint
Intensity- as hard as you can
Rest- 20 seconds
Sets- 3-4

I am hoping that the majority of you are playing some kind of soccer this summer. If not, this program will get you fit for the first week of practice as we planning an intense beginning to the season. If you have any questions about this program do not hesitate to contact me at bombino@rogers.com.

I am also including a total body workout. If you are already in shape, then this program should not be too difficult for you to complete, but if you are not, then it will be a great introduction to adding weight training to your workout. These two works are specifically geared towards soccer. There are two parts to this weight training, a total-body circuit regime, and a multiset total body workout.

Total-Body Circuit
Perform 12 repetition sets of each exercise below, in order. Rest for 45 seconds between each exercise. For each movement, choose a resistance that would allow you to do two more reps than you actually perform. Do the circuit twice in the first two weeks, and three times in the next two weeks. Take a day off between weight-training days.

Circuit Workout

Exercise Sets Reps
Forward lunge 2-3 12
Modified pull-up 2-3 12
Squat and Touch 2-3 12
Push-up and reach 2-3 12
Dumbbell shrug 2-3 12
Chopping Wood 2-3 12
Bailing hay 2-3 12
Triceps press-down 2-3 12
Standing calf raise 2-3 12
Weighted crunch 2-3 12

Multiset Total Body Workout
Perform three sets of eight to 10 reps of the following exercises in this order: forward lunge, modified pull up, push-up and reach, dumbbell shrug, chopping wood, bailing hay, triceps press-down, standing calf raise. Every other workout, replace the forward lunge with the squat and touch, and bailing hay with the weighted crunch. Rest for one minute between exercises. For each movement, choose a resistance that would allow you to do two more reps than you actually perform. Complete this workout three or four times a week with a day’s rest between sessions.

Multiset Total Body Workout
Exercise Sets Reps
Forward lunge 3 8-10
Squat and touch 3 8-10
Modified pull-up 3 8-10
Push-up and reach 3 8-10
Dumbbell shrug 3 8-10
Chopping wood 3 8-10
Bailing hay 3 8-10
Weighted crunch 3 8-10
Triceps press-down 3 8-10
Standing calf-raise 3 8-10
Every other workout, replace the forward lunge with the squat and touch, and bailing hay with the weighted crunch. Do the Total-Body circuit for three weeks and then move onto the Multiset Total Body Workout. If you are unfamiliar with any of these exercises, they can easily be found on the internet, or you can ask a trainer at your gym. If you are not familiar with some of these exercises you may wish to play around with the weights the first day.

There it is, Fleming Soccer’s fitness program. I expect everyone to be in shape for the start of training camp. Our season begins on September 18th against Algonquin College in Ottawa. Algonquin’s men’s team are the 6 time defending Ontario College Athletic Association champions, and there women’s team were runners-up to us in the eastern conference last year, so they will be out for revenge.

Fleming Soccer Summer training camp 2011

Attention soccer players:

Location is Eastgate Soccer fields on Ashburnham Road in East City.

Orientation camp the weekend of August 20-21:
Girls sessions from 10:00-12:00 on Saturday and 11:00-12:30 on Sunday.
Guys sessions from 1:00-3:00 on Saturday and 12:00-1:30 on Sunday.

August 28 & 29:
Girls and guys-10:30-12:00 on the following Saturday, August 28 for both teams and arrange exhibition games for both teams on Sunday August 29.

Training workout programs will be emailed shortly.

Please plan on attending these sessions and you can contact Tony Bombino- bombino@rogers.ca

Fleming Men’s Rugby 2011 – Try-out Camp- Sept 1 & 2

When: Thursday September 1st and Friday September 2nd

Message from the coaches:
To get off to a good start, we need to get started EARLY.
Our first league match is on Sunday September 11 at Seneca College!
This Try-out Camp will help us to hit the ground running when the season starts. It’s crucial that all players planning to try out for the Fleming Men’s Rugby Team attend this try-out camp.

Itinerary for Fleming Rugby Try-out Camp:
Thursday September 1st
12:00 PM (noon) Meet and Greet at the Peterborough Sport and Wellness Center
1:30 PM – 3:30 PM Fitness and Handling sessions at Nicholls Oval (home of Peterborough Rugby Club)
3:30 PM – 6:30 PM Supper Break
6:30 PM – 8:00 PM Ball Retention & Unit Skills sessions at Nicholls Oval (home of Peterborough Rugby Club)

Friday September 2nd
10:00 AM – 11:30 PM MORE Fitness, Handling, Ball Retention and Unit Skills at Nicholls Oval (home of Peterborough Rugby Club)
11:30 PM – 1:00 PM Lunch Break
1:15 PM – 3:00 PM Inter-Squad Match at Nicholls Oval (home of Peterborough Rugby Club)
3:00 PM – 3:30 PM Final remarks from coaches

Knights mens basketball team looking for "Bigs"

WE have the schedule now we need the “bigs” to go with says head coach Dave Goulding. Any bigs out there looking to play College ball at Fleming- please email him at raiderbball@hotmail.com

Fleming Knights Men's Basketball- Great 2011-12 schedule

Head Coach Dave Goulding is excited about the 2011-12 schedule with exhibition play with the West teams, USA teams, Fleming P tournament, Seneca and St Law K tournaments for Sept to October, and December 2011.

Summer Recreation Programs

Ultimate Frisbee
Tuesdays, 5 pm—7 pm, Field across from Residence

Beach Volleyball
Wednesdays, 6 pm—8 pm, Residence Courts

Rec Ride- Recreational bike ride
Thursdays, 5 pm, Meet at the Auk Baseball Park

Outdoor Soccer
Thursdays starting June 2, 6:30pm—8:00 pm

Golf Passes—Lindsay Golf and Country Club
$15.00, can be purchased at the Lindsay Golf and Country Club with your student card

3-Pitch Tournament
Thursday May 26th, 6 pm—8pm
Register through email: michlmur@flemingc.on.ca

9 Hole Best Ball Tournament
June 13th, 2 pm, Deer Run Golf Course
$13 includes 9 holes and lunch
Register through email: jbolin@flemingc.on.ca

Recreation equipment available to borrow from the Residence main office, including: hockey, baseball, tennis, squash, basketball, volleyball, Frisbee, badminton, etc…

For information on summer programming contact the Field house 705-878-9321 or Will Horeis S.A Summer Director whoreis@flemingc.on.ca.

Intramural 2011 Winners

Congratulations to the 2011 Intramural winners:

Volleyball: Arm and Hammer

Ice Hockey: The Flapjacks (A.K.A Black Jacks)

Indoor Soccer: I’m Awesome

Ball Hockey: Division #1 Lamp Lighters, Division #2 Off in the Shower

Football: Heffers

For those who are returning to Fleming, be sure to sign up for intramurals at the Recreation Expo on Wednesday September 8th from 5pm – 7pm.

Have a great summer!

Intramural Statistics Week 12 – March 31, 2011

  VOLLEYBALL  STATISTICS
     As of March 28, 2011
Placing Name GP W L T D PTS
1 ARM AND HAMMER 7 7 21
2 YOUNGBLOODS 7 6 1 19
3 GIS DO IT HARD 7 5 2 17
4 THE VEE SHARPS 7 5 2 17
5 INDIVIDUALS 7 4 3 15
6 SPIFFY FROSTED FLAKES 7 3 4 13
7 GIS-DO-IT Rough 7 3 4 13
8 THE OTHER GUYS 7 3 3 1 12
9 BALL BUSTERS 7 1 6 9
10 SPIKERS 7 7 7
   ICE HOCKEY STATISTICS
      as of March 28th 2011
                         Top 4 teams  advance to playoffs
Name GP W L T D PTS
1 Young Bloods 8 6 2 22
2 IceHoles 8 6 1 1 21
3 FlapJacks 8 5 1 2 20
4 Chuck Norris and Friends 8 6 2 20
5 EMT 8 5 3 18
6 Ragging Bulls 8 3 5 14
7 Smokin Aces 8 2 5 1 13
8 All Stars 8 2 6 12
8 Hoof Hearted 8 2 6 12
9 GIS-DO-IT 8 8 8
INDOOR SOCCER STATISTICS
As of March 29, 2011
Place Name GP W L T D PTS
1 I’m Awesome 4 3 1 10
2 All Stars 4 3 1 10
3 Fleming Auks 4 2 2 8
4 Spartans 4 1 3 6
5 The Treehouse 4 4 4
Place Name GP W L T D PTS
1 Hoof Hearted 4 3 1 11
2 GIS-DO-IT 4 3 1 10
3 Sloppy Leather Balls 4 2 1 1 9
4 Alasken Sasquatch 4 2 2 8
5 The Wolfe Pack 4 1 3 6
Ball Hockey Statistics
As of Mar.  30th, 2011
 Division 1
Placing Name GP W L T D PTS
1 Iceholes 9 8 1 25
2 Buffalo Sabres 9 7 2 23
3 Lamp Lighters 9 6 2 1 22
4 Shooters 9 3 6 15
5 Clown Baby 9 2 7 13
6 Dream team 9 9 9
Division 2
Placing Name GP W L T D PTS
1 Off in the Shower 9 7 1 1 24
2 Dirty Dishes 9 7 2 23
3 GIS-DO-IT 9 5 4 19
4 All Stars 9 3 4 2 17
4 Res Haze 9 3 4 2 17
Intramural Flag Football Statistics
as of March 30, 2011
Name GP W L T D PTS
1 Heffers 4 4 12
2 The Lips 4 4 12
3 Auks 4 3 1 10
4 Sportin’ Wood 4 3 1 10
5 Loggers 4 2 2 8
6 Alaskin Sasquatch 4 1 3 6
7 GIS-DO-IT 4 1 1 2 4
8 Mean Machine 4 1 2 3
9 Long Bombs 4 2 2 2
10 The Team 4 2 1 2

Intramural Playoff Schedules

Click on the appropriate sport to see the playoff schedules for the week of April 4th – 7th.

Volleyball      Ice Hockey     Indoor Soccer     Flag Football     Ball Hockey