Why it “won’t be a long rebuild” for the Crows


David King is adamant that the Adelaide Crows, under the guidance of Matthew Nicks, will be back on their feet sooner than many expect.

The Crows won just three games in 2020 in Nicks’ first season as head coach after stripping back their list following a subpar 2019 season.

Despite their struggles early in 2020, King firmly believes that with a clever rookie coach at the helm and an inexperienced yet talented list under his tutelage, the Crows will swiftly recoil.

King further explained why he believes Nicks, who cut his teeth with Port Adelaide and GWS, will emerge into an extremely high-quality coach.

“Without going too far, I think this guy is going to be a special coach, I really do,” King said on SEN Breakfast.

“His ability to understand ball movement. What works for you and what you need to take off the opposition. He did that at GWS through their finals and Grand Final campaigns. He was a huge loss to the Giants last year, a huge loss.

“I don’t think that can be underestimated. When you look at what he did in that back part of the year (in 2020), you just started to see that wave running of the Adelaide Crows all start to look in formation and these younger players in sync.

“They might not have success in terms of finals or Grand Finals for a few years but I’ve got no doubt they’ll take huge leaps.

“They’ll go from winning three games to five games to 10 games.

“It won’t be a long rebuild, it will be one of the quicker rebuilds.

“I like how he organises his teams and how he makes it easy for them to play and get involved.”

To provide further hope to an already exciting time, the Crows hold a very strong draft hand with picks 1, 9, 22, 23, 40 and 80 in next month’s AFL Draft.







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LI firm creates online toy drive amid COVID – Long Island Business News





A contactless way to share holiday cheer with those in need







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SSUH appoints director of neurosciences intensive care unit – Long Island Business News





Dr. Krista Lim-Hing has been appointed director of the Linda and John Bohlsen Neurosciences Intensive Care Unit (ICU) at South Shore University Hospital in Bay Shore.







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Talk show host launches new studio – Long Island Business News


For Donna Drake, this week marks a homecoming of sorts.

The talks show host launched Drake Media Studios on Monday in the former CBS/WLNY TV 10/55 in Melville where Drake  launched her media career in New York in 1997.

Drake is also the host of “The Donna Drake Show,” which she launched in 2009.

In the 3,000-square-foot  in Melville, Drake will host her show as well as renovate new studio space, whose redesign will include multipurpose grid-lit studios with technology upgrades, green screens, additional hard scenery and accent furnishings. Details were not immediately available as to the renovation costs.

The space will also feature a renovated greenroom and guest area, as well as a full-service podcast studio for production, creative resources and strategic partnerships for film, TV, radio and over-the-top video for streaming content.

“I am thrilled to be able to revitalize the original WLNY studio and newsroom in Melville,” Drake said in a statement.

“When I left the station to launch my show, I never imagined I would come full circle and physically return to the site that started my television career,” she added. “Being able to grow “The Donna Drake Show,” and in turn create a companion studio, especially during a global pandemic, are beyond my wildest dreams.”

The show airs on  CBS’s WLNY Saturdays at 6:30 a.m. and is also available on Dish and DIRECTv and other platforms.





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Tame your Outer Child – Long Island Business News





Opinion: Your Outer Child may hate change, but YOU don’t.







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On their way in – How long will Sweden’s nationalists be excluded from power? | Europe




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Election officials faced long hours, then a tide of threats and abuse


Gerald Lawrence takes copious notes as public comments submitted to the Delaware County Board of Elections in Pennsylvania are read out loud.

Some are congratulatory, thanking Mr. Lawrence and his colleagues for running a safe and secure election during a pandemic.

The vast majority, however, are not. 

A voter named Richard tells the board he believes there was serious fraud. Greg and Renee claim their votes weren’t counted. “Delaware County deserves a free and fair election, and I, for one, have zero confidence that this was the case,” asserts a voter named Robert. “Please do not certify this election.”

Mr. Lawrence patiently addresses the accusations one by one, trying his best to assure his constituents that claims of widespread fraud simply aren’t valid.

Typically, these certification meetings last 20 minutes and are unremarkable, sparsely attended affairs. Monday’s event was unlike anything Mr. Lawrence has experienced in his more than 15 years on the board. Streamed live on YouTube, it took nearly three hours.

“It’s gratifying to see so many people have a passionate interest in the political process and democracy this year,” says Mr. Lawrence. “But it’s disheartening that some in the community circulate misinformation in an attempt to mislead people.”

The past few weeks have thrust previously obscure election officials into the spotlight in ways few could have imagined. Working long hours to finalize vote counts amid unprecedented scrutiny and new levels of partisan distrust, they’ve endured criticism and death threats, along with grateful praise. And while it’s not over yet, the fact that the nation seems to have made it through this latest test is in some ways testament to the strength of its decentralized system – with scores of largely unknown officials, from county clerks to city commissioners, emerging as unsung heroes on the front lines of American democracy.  

Garrett Dietz, Philadelphia’s supervisor of elections, reports the election results to the Philadelphia City Commissioners while formally announcing the results of the computation of the ballots for the general election, at the Pennsylvania Convention Center, Nov. 17, 2020, in Philadelphia.

Michigan and Pennsylvania’s certification of their results this week dealt a serious blow to President Donald Trump’s efforts to overturn the election, and the president announced on Twitter Monday night that his administration will begin a formal transition process with President-elect Joe Biden’s team. Still, Mr. Trump has not formally conceded – and later tweeted that he is “moving full speed ahead” with legal cases against “the most corrupt election in American political history.”

The president has not produced any concrete evidence of widespread voter fraud. A letter penned by 59 of the country’s top election security experts stated there is “no credible evidence” that the results in any state were compromised.

But Mr. Trump’s unsubstantiated allegations have impacted local officials in every battleground state. After the Trump campaign filed for a partial recount in Wisconsin, reports from a Milwaukee conference hall depicted a chaotic scene, with pro-Trump observers and tabulators clashing in heated disputes. In Michigan’s Wayne County, hundreds of voters participated in a virtual public comment session, condemning the County Board of Canvassers after its two Republican members initially declined to certify the results. Arizona Secretary of State Katie Hobbs has received threats of violence, as has Georgia’s Secretary of State Brad Raffensperger, a self-described conservative Republican.

“I’d like to remind voters that the people who administer elections – from the poll workers at the precinct, to the county and state-level officials – they are people,” says Forrest Lehman, director of elections in Lycoming County, Pennsylvania. “They are not taking sides. They are trying to run a free and fair election, and follow the laws. People should not be so quick to engage in a level of distrust and disrespect that seems to be so prevalent right now.” 

Robin Buckson/Detroit News/AP

Wayne County Board of Canvassers, from left, Republican member William Hartmann, Republican chairperson Monica Palmer, Democratic vice chair Jonathan Kinloch, and Democratic member Allen Wilson discuss a motion to certify election results during a board meeting in Detroit on Nov. 17, 2020. The two Republicans initially declined to certify the results, then voted in favor, but later said they wanted to rescind their votes.

“Everything is a plot”

Many election officials note that claims of fraud impugn not just them, but the entire network of employees and volunteers who make elections happen.

In Delaware County, outside Philadelphia, five community members in each of the county’s 428 precincts monitor the election, and they all take an oath before doing so.

“So what you are saying is that those 2,000 people don’t have good character and did not act with integrity,” says Mr. Lawrence, the county board member. “All the people who work so hard to make sure that democracy happens.” 

In a meeting last week, Pennsylvania’s Bucks County Commissioner Robert Harvie recalled an exchange he had with an employee early in the morning the day after the election. She had been working for almost 24 hours straight.

“She said, ‘You know, every American should have to come and take part in this process at one point, just to see everything that goes on to make an election happen,’” says Commissioner Harvie. “And I think she’s right.”

Local officials interviewed by the Monitor say they’ve been especially dismayed by how many voters seem to automatically assume malfeasance when something goes wrong. 

“We have people reporting every single minor [problem] they may have encountered at the polls,” says Mr. Lehman in Lycoming County. “And there are no reasonable explanations for those circumstances anymore – everything is a plot.”

Clerical errors are seen as a sign of something “nefarious.” Voters have called asking him to make sure their votes were counted, which Mr. Lehman explains is impossible, given that the votes themselves are anonymous. Some of these calls have verged on the violent, with the callers making threats.

“A number of people out there are armed with partial information and looking for things that they perceive to be strange or abnormal that really aren’t,” says J. Manly Parks, the Bureau of Elections solicitor for Delaware County.

During Delaware County’s certification meeting, Mr. Lawrence and his fellow commissioners listened to several public complaints about alleged fraud involving Dominion Voting Systems, a voting technology company that the president and his allies have claimed switched votes from Mr. Trump to Mr. Biden, in what experts describe as an unfounded conspiracy theory. 

But Delaware County doesn’t use Dominion technology, says Mr. Lawrence. It never has. 

Benefits to a decentralized system

The U.S. election system is so decentralized that it can be confusing – election laws differ from state to state, and operations can vary between counties and even towns. But that diffuse, sometimes messy nature of the system can paradoxically help ensure security. 

“The decentralized election system has pluses and minuses, and [security] is one of the pluses,” says Adav Noti, senior director for litigation at the Campaign Legal Center, and former associate general counsel for the Federal Election Commission. 

“In 2016, when the Russians were trying to mess with the election, it would have been really difficult for them to do it on the election administration side because there are more than 10,000 election agencies in the country,” says Mr. Noti. “And it makes it hard for any one administration or officeholder to influence the election as well.”

In 1887, following the disputed election between Samuel Tilden and Rutherford Hayes, Congress passed the Electoral Count Act – a federal law establishing how and when electoral votes would be counted by Congress. To ensure that states have time to resolve any disputes and certify their results, the act established a “Safe Harbor” deadline of six days before the Electoral College delegations meet to cast their votes. If states certify their results before the Safe Harbor deadline, Congress, essentially, can’t touch them.

In 2020, states’ electors will cast their ballots (virtually) on December 14, which makes the Safe Harbor deadline December 8. Most states, however, have set certification deadlines ahead of this date.

In the days and weeks leading up to certification, election officials typically receive and count overseas military ballots, which many states allow to arrive after Election Day, as well as provisional ballots, which need to be verified for one reason or another. 

“People just assume that we have the election and that’s that,” says Kevin Barnhardt, a member of the Board of Commissioners in Berks County, Pennsylvania, northwest of Philadelphia. “Unless you are an election nerd, you didn’t know that we had all of these processes and rules after the election. It was all just magnified this year.”

In fact, it’s a sign of local officials’ competence, say experts, that much of America likely didn’t know about Safe Harbor deadlines or certification laws before this year. 

“These deadlines take place every time. And the fact that we’ve never talked about them before just shows how smoothly it’s gone in years past,” says Casey Burgat, legislative affairs program director at George Washington University. “It’s like referees in a sports game. If you don’t think about them, that means they are doing a good job.” 

A uniquely challenging year

Even before Election Day, 2020 presented a slate of enormous challenges for those tasked with running elections. 

Due to precautions surrounding COVID-19, more than a dozen states expanded absentee or mail-in voting eligibility, and at least another five states plus the District of Columbia decided to send absentee ballot applications to all voters. This year, 43 states plus the district permitted early in-person voting, with almost half of them providing weekend voting. 

Turnout wound up hitting a 50-year high, with the early vote alone representing almost three-quarters of 2016’s total vote.

Long before COVID-19 hit, adequately staffing elections was difficult. Many of the people manning the U.S. electoral system are volunteers or short-term employees who are paid a daily stipend. A congressional report from 2018 found that more than 630,000 poll workers were needed to help voters across 200,000 polling places, with almost two-thirds of jurisdictions reporting that it was difficult to recruit enough workers.

Concerns about staffing grew exponentially in 2020, since at least 58% of 2018’s poll workers were over the age of 60 – the population recommended by health experts to take COVID-19 precautions most seriously.

Some officials now fear that the aggressive criticism leveled at election employees may dissuade people from coming forward to staff future elections.

“For these people who are upset now because they think democracy is being stolen, where is that going to leave democracy when the county election operations are hollowed out because we all leave?” says Mr. Lehman, in Lycoming County. “What will happen to elections after that?”

Yet others see reason to be hopeful, noting that contested elections in the past have sometimes brought more Americans into the political process. Berks County typically has a turnover of 100 to 200 poll workers between elections, but Mr. Barnhardt says they’ve already had more than 500 people inquire about working the polls in future elections. 

“All of this spurred a new interest in the political process like never before,” he says. “And that’s a good thing.” 



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How Long Should You Rest Between Sets?


As a personal trainer, I’m often asked by clients, “How much time should I rest between sets?”

My answer always depends on the client’s goal. I’ve had clients training for absolute strength, aesthetics, weight loss, and/or improving muscular endurance. Their workouts (or at least part of them) all required different rest intervals.

In its book “Essentials of Strength Training & Conditioning,” the National Strength & Conditioning Association recommends the following:[1]

  • To increase strength and power, the best rest period is 2-5 minutes between sets.
  • To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets.
  • To increase muscular endurance, the best rest period is 30 seconds or less between sets.

These rest periods are based on how the body produces the energy to perform work during training. Specifically, the body uses three different energy systems at all times; however, the amount of each energy system’s contribution depends on the intensity and the duration of the event.

Which Energy Systems Power Your Workout?

The Phosphagen System

For strength activities such as a one-rep-max (1RM) deadlift or bench press, the phosphagen system contributes most of the energy. It provides ATP (adenosine triphosphate), used to power muscular activity for short-duration activities lasting up to 30 seconds.

A phosphagen is an energy-storing compound like creatine phosphate or ATP. Phosphagens are depleted during high-intensity exercise like weightlifting and sprinting. Complete ATP resynthesis occurs within 3-5 minutes—hence the suggestion that strength and power athletes rest that long between sets.

Building more muscle may result in more phosphagens, thus enabling more intensity or a longer duration of previous intensity in more lean individuals.

The Glycolytic System

Work past 30 seconds and up to 2 minutes, and you’re using the glycolytic energy system. It involves the breakdown of glycogen, which is stored glucose, or glucose in the blood to resynthesize ATP.

There are about 300-400 grams of glycogen in the body’s muscle and 70-100 grams in the liver, but these numbers can be increased via strength training, aerobic training, and a nutritious diet. If you’re exercising very hard—say, at 100 percent of your maximal oxygen uptake, or VO2 max—you can burn through the entire glycogen stores of some muscles. To refill those stores, consume plenty of carbohydrates every two hours after a hard workout. You can achieve a full refill within 24 hours.

Bodybuilders typically train in a rep range and with an intensity that enlists the phosphagen and glycolysis systems. Performing 8-12 reps at 60-85 percent of 1RM, bodybuilders look to deplete their glycogen, stimulate growth, and refeed their muscles immediately.

That is also the reason people take branched-chain amino acids during their workout—in case all glycogen has been depleted from several sessions of hard training and the body starts to use amino acids for energy.

Adding supplemental amino acids to the protein pool can spare some of the body’s natural aminos from being broken down. In the case of ketogenic trainees, their abundance of fat stores will be depleted before their body starts using protein.

Mixing a supplemental shake.

The Oxidative System

At 2-3 minutes of work, you’ll still be using the glycolysis system but will start to call on more of the oxidative, or aerobic, system. The oxidative system uses carbohydrates, fats, and, as a last resort, protein for energy.

Muscular endurance training can involve sets that last 2-3 minutes; for example, a set of 30 bodyweight squats or lunges may take 2 minutes to complete. Three sets of an exercise done for 20-30 reps will tap both the glycolysis and oxidative systems. During muscular endurance training with weights or just body weight, you’ll rest 30 seconds or less between sets.

Activities longer than 3 minutes, like going for a 1-mile run, primarily use the oxidative system. When performing such low-intensity training, you’ll need to make sure that your electrolytes, hydration, and food intake are on point because it’s a race against time before you get completely fatigued. During long, steady-state cardio workouts at low intensity, rest periods are typically taken as needed.

Interval Training

Interval training involves exercise intensity close to VO2 max. It’s typically used for aerobic endurance training with activities like running, biking, stair climbing, and swimming. Use work periods of 3-5 minutes and after that, rest.

The work-to-rest ratio during interval training should be 1-1, meaning you rest just as much as you work. Interval training should increase VO2 max and improve power production.

Running on a treadmill.

High-Intensity Interval Training

High-intensity interval training (HIIT) involves repeated hard bouts of work interspersed with short rest periods. Again, you will be exercising near your maximum heart rate, or VO2 max. You may even exceed those limits for a few seconds.

HIIT training can be short (under 45 seconds of work) or long (2-4 minutes). I like to use shorter workouts with a 1-1 or 1-2 work-to-rest ratio for starters. I typically add 30-60 seconds on top of the inter-set rest interval for the between-rounds rest period.

In this example, the phosphagen system won’t be able to handle the load, and the glycolytic and aerobic energy systems will come into play. Even so, 1 minute and 40 seconds is enough time for the body to replenish some phosphagens, so the phosphagen system will start to be used at the top of each round. Eventually, though, the body will need to break down glucose for energy.

Strength and Muscle Recovery Research

Recent research on the effect of rest interval length on strength and muscle recovery suggests, generally, that more rest is better.

A 2017study examined muscle fatigue after three different CrossFit workouts: “Cindy” (as many rounds as possible of 5 push-ups, 10 pull-ups, and 15 air squats in 20 minutes); a HIIT jump rope “double under” workout that called for 8 rounds of 20 seconds of work and 10 seconds of rest; and a weightlifting workout consisting of as many reps as possible of a barbell power clean done at 40 percent of 1RM in 5 minutes.[2] The only workout with rest intervals was the jump rope workout.

Jump roping.

Before, during, and 3 minutes after each workout, the subjects were tested on their jumping height. The result was that the double-under subjects were able to regain their jump ability 3 minutes post-workout, unlike the other no-rest groups. The recovered jump ability was likely explained by recovered creatine phosphate levels. The short duration of the workout and short rest periods allowed the body to recreate more energy.

Resting for 2 minutes is more beneficial for maintaining power output across sets compared to a 1-minute rest, according to a 2015 study.[3] In this case, participants did 6 sets of 6 reps of Smith machine squats at 60 percent of 1RM, resting either 1, 2, or 3 minutes between sets. Although power output decreased as the lifters went on through the workout, there was a lesser decrease of average power when they rested for 2 minutes compared to a 1-minute rest period (2.6 percent versus 10.5 percent).

There are numerous other studies on rest intervals during weightlifting, and the general trend is that more rest equals better results.

To time your rest periods, use a watch that has a vibrating timer, your cell phone, or the nearest clock. There are also some good interval training apps that enable you to create custom work and rest periods.

References
  1. Haff, G., & Triplett, N. T. (2016). Essentials of Strength Training & Conditioning, 4th ed. National Strength and Conditioning Association.
  2. Maté-Munoz, J. L., et al. (2017) Muscular fatigue in response to different modalities of CrossFit sessions. PLOS One, 12(7), e0181855
  3. Martorelli, A., et al (2015). Neuromuscular and blood lactate responses to squat power training with different rest intervals between sets. Journal of Sports Science & Medicine, 14(2), 269-75.



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LIBN, November 27, 2020 – Long Island Business News




Long Island Business News Digital Edition


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Kids Notice Racial Differences Long Before Adults Want to Talk About It



A new study reveals that very young children, even infants, are aware of racial differences, but many adults believe children should be almost 5 years old before talking to them about race.

The findings are published online in the Journal of Experimental Psychology: General.

Delays in these important conversations could make it more difficult to change children’s misperceptions or racist beliefs, said study co-author Jessica Sullivan, Ph.D., an associate professor of psychology at Skidmore College.

“Children are capable of thinking about all sorts of complex topics at a very young age,” she said. “Even if adults don’t talk to kids about race, children will work to make sense of their world and will come up with their own ideas, which may be inaccurate or detrimental.”

In an online study with a nationally representative sample, more than 600 participants were asked the earliest age at which they would talk with children about race. They were also asked when they thought children first develop behaviors and cognitive abilities relating to race and other social factors. More than half of the participants were parents and 40% were people of color.

The respondents believed conversations about race should begin near a child’s fifth birthday even though children begin to be aware of race when they are infants. Prior research has shown that 3-month-old babies prefer faces of their own race if they live in a mostly homogeneous racial environment; 9-month-olds use race to categorize faces; and 3-year-old children in the U.S. associate some racial groups with negative traits. By age 4, American children associate whites with wealth and higher status, and race-based discrimination is already widespread when children start elementary school.

Respondents who thought children’s abilities to process race developed later also believed conversations about race should occur later. The team was surprised that the participants’ race did not affect the age at which they were willing to talk with children about race. The participants’ parental status, gender, education level, or experience with children also didn’t have any bearing on the findings.

In a second experiment, the researchers found that when participants learned about children’s developmental abilities regarding race, they said adults should start talking about it when children are 4 years old. This was approximately a year earlier than in the previous experiment.

Many white parents often use well-meaning but ineffective strategies that ignore the realities of racism in the United States, said study co-author Leigh Wilton, Ph.D., an assistant professor of psychology at Skidmore College.

Some harmful approaches include a colorblind strategy (e.g., telling children “Skin color doesn’t matter,” or “We’re all the same on the inside”) or refusing to discuss it (e.g., “It’s not polite to talk about that”).

The study didn’t address exactly when or how adults should talk with children about race, but Wilton said this can begin early.

“Even if it’s a difficult topic, it’s important to talk with children about race, because it can be difficult to undo racial bias once it takes root,” she said. “Toddlers can’t do calculus, but that doesn’t mean we don’t teach them to count. You can have a conversation with a toddler about race that is meaningful to them on their level.”

Parents, especially white parents, need to become comfortable talking about race or it will only get more difficult as their children get older, Wilton said.

“If we wait until a child is old enough to ask a tough question about the history of racial violence, then it will be that much harder to talk about if there haven’t been any meaningful discussions about race earlier in their lives.”

Source: American Psychological Association

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