PULSE 18.pdf

20-02-201318Our lifeline at Nirmal BangPage23581115171921From The HR DeskA Note From The HR TeamNorth –East – West – South (NEWS)HR QuotientLeadership And SportsCoaching Through Conflict: Effective Communication StrategiesStalwartsMilkha Singh: Bhaag Milkha BhaagPage TurnersRunning For My Life: US Olympic Athlete Lopez LomongThe Secret Race: Tyler Hamilton And Daniel CoyleMovie ManiaMovie Review: Million Dollar BabyTechno Zone10 Technologies Transforming Sports29Travel BugBiggest And Best Stadiums Of India36414243454850525354Body and SoulNutrition For AthletesFoodie’s DelightMouth - watering RecipesFruit And Nut MilkshakeVegetable Satay With Peanut SauceRice And Soya ParanthaBest Employee Of The MonthFabulous ForwardsThe Best Forwarded EmailFun and Frolic“Shudh Hindi Translations For A Few Common English WordsWord PlayIntroducing Five New Words To Boost Your VocabularyQuizzicalStar performersAcademic Achievements

From The HR DeskD ear Colleagues,At the very outset we wish to inform you that this edition of the employee newsletter is being devoted entirely to sports as we gearourselves up for Nirmal Bang Sports Carnival 2013.Spread over two days – February 23 and 24, the sporting event will see male employees participating in games like cricket, 100metre race and chess and the female employees will sweat it out in box cricket, 100 metre race, three-legged race, tug-of-war andchess.Nirmal Bang endeavours to contribute to personal development and growth of its employees and therefore, has been organizingsports events towards this end.In the current edition of Pulse, we lay bare the importance of sports and its role in transforming individuals into great leaders andhow sports teaches us to develop effective communication skills to resolve conflicts in the section HR Quotient.Moving on, the section Stalwarts offers an ode to Milkha Singh or Flying Sikh as he has been popularly called, for being the onlyIndian athlete till date to have broken an Olympic record. His remarkable story of determination and perseverance is whatdistinguishes him from the rest of his ilk. The life of this Padma Shri awardee is being turned into a biopic ‘Bhag, Milkha, Bhag’ (Run,Milkha, Run) by Rakeysh Omprakash Mehra of the Rang De Basanti fame.Bibliophiles can read two great books, viz: Running for My Life: One Lost Boy’s Journey from the Killing Fields of Sudan to the OlympicGames by Lopez Lomong, Mark Tabb and The Secret Race: Inside the Hidden World of the Tour de France: Doping, Cover-ups, andWinning at All Costs by Tyler Hamilton, Daniel Coyle. While Running for My Life is the autobiography of Lopez Lomong, a Lost Boy ofSudan who dreamed of becoming an Olympic runner for the United States, The Secret Race digs into the world of professional cycling– and the doping issue surrounding this sport and its most iconic rider, Lance Armstrong - by former Olympic gold medalist TylerHamilton and New York Times bestselling author Daniel Coyle.Movie buffs can read the review of the movie Million Dollar Baby, a story about an aging fight trainer and a girl who thinks she canbe a boxer. It is narrated by a former boxer who is the trainer’s best friend. Hillary Swank and Morgan Freeman clearly deserved theOscar for their roles and Eastwood turns in one of his most heartfelt performances in this film.Fruit and nut milkshake, vegetable satay with peanut sauce and rice and soya paratha can be had for that adrenaline kick and proteinpunch needed for intense workouts and exercise regimen. These recipes can be found in the section Foodie’s Delight, which can beprepared in a jiffy and devoured even more quickly.Travel enthusiasts can read up on the biggest and the best stadiums situated across the country in the section Travel Bug.We are impressed by the stunning response we have received for Quizzical and hope this will continue in the future.Finally, we would welcome any comments you have on how you would like to see the magazine develop, particularly if you feel youhave something to contribute to its future success. Please send in your contributions to pulse.hr@nirmalbang.com.2The HR Team

North-East-West-SouthMakar Sankrantiand Republic DayCelebratedPune: Nirmal Bang’s regional office at Pune celebratedMakar Sankranti and Republic Day. For Makar Sankranti,the staff was dressed in black. Til gul was alsodistributed on this day. Similarly, for Republic Day, theyturned up in traditional attires of saffron, white andgreen - symbolic of the Indian flag.3Pune

5HR Quotient

HR Quotient"Leadership is like gravity. You know it's there, you know it exists, but how do you define it?"Great leaders come in many forms. In one sense solid leadership is a subjective thing, in another there are certaincharacteristics that are, by consensus, typical of quality leadership. Leadership is the process of influencing teammembers to work hard towards, and be committed to, team goals. Leaders can either be task-oriented orperson-oriented. Task-oriented leaders are most interested in training, instructing behavior, performance andwinning. Person-oriented leaders are more interested in the interpersonal relationships on the team. Great leaders insports are both task- and people-oriented, but lean more towards being task-oriented.Leaders must possess the qualities they are trying to incorporate into their team. For example, if you want membersto be confident, have self-control, be disciplined, etc., then you must first possess all these traits. One of the mostpowerful things you can do is lead by example. You serve as an influential role model for your players and everythingyou do will be watched.Great leaders are often scholars in their field and are intelligent. Like all great scholars, they aren't know-it-alls, theyfeel there is always more to learn and have a willingness to admit mistakes. Outstanding leaders make decisionsbased on facts, and apply common sense and simplicity to complex tasks. You must select the right strategy for theright situation, even when the pressure is overwhelming. They are well organized, detail-oriented and, due to theirthorough preparation, rarely caught off guard. Their great knowledge allows them to be great educators andmotivators. They are also smart enough to know that many times they will have to alter what they originally planneddue to changing circumstances, so flexibility and having an open mind are crucial to leadership.Successful leaders are not only highly driven and intrinsically motivated but also foster that same enthusiasm in theirassociates. They have a high energy level, create task excitement and are catalysts for positive action. One must be agood motivator and have the gift for verbal persuasion to get athletes to "buy in" to the fact that hard work does payoff and that the pursuit of excellence, while a tough journey, is a worthwhile one. One cannot take motivation forgranted. Even the players who are always motivated can use some outside motivation from coaches. They must beencouraged as people and as players.Great leadership encompasses confidence, assertiveness and mutual respect. Great leaders take calculated risks andare innovative and confident in their decisions to do so. They realize that being timid will not get them where theywant to go. This confidence and assertiveness will usually trickle down to the team members. The quality andeffectiveness of a great leader will often show itself by way of the team's effort as a whole. A coach's confidence inthe team can give team members added strength to do extraordinary things. One also must have respect for theplayers; if athletes are not treated with genuine respect, they will not respect the coach. Sincerity is importantbecause players can usually tell if positive talk is phony, and in that case they won't take it to heart.6

HR QuotientTo get the most out of each player and make the team experience a positive one, one must understand theindividuality of players and the dynamics of group interaction. It is essential to know members well enough to beable to assess their strengths and weaknesses and use them to their fullest potential within the context of the team.Systematic delegation - getting the right players doing the right job - is vital on teams. For example, the selection ofthe right person to be team captain can be important. This is why it is so important for a coach to get to know eachof the players as well as possible.The great leader is a master in the art of communication. He or she is aware of the strong need for actions to matchwords. Leaders need to possess a willingness to listen to input with an open mind. Two-way communication, beingapproachable and having an "open door" policy makes for very good team relations. This is crucial in building atrusting and open environment. It must be an established norm that it is okay to ask for help and that players cancommunicate openly without fear of punishment. The way one communicates with and leads a team may play a bigpart in their motivation to work hard.The goal is to push the team to perform to their full potential. The coach, along with the players, must set obtainableyet demanding team goals. Strong leadership becomes a moot point if the players are uninterested in the missionand goals. Coaches must develop a strong rapport which involves trust and confidence on both ends.Leaders are there to coach, direct and nudge players in the direction of the goals. They have a strong ability to passtheir intensity along to their others. They are always "in the game" right along with the players.A leader guides a team, not rules a team. He or she charts a course, gives direction and develops the social andpsychological environment. The leader - either the coach or a player with leadership qualities - provides anatmosphere where others can learn and grow. A coach must give some responsibility to the group and have thecourage to foster independence. Otherwise the members will feel that they are not trusted to take care of themselvesand will be irresponsible. There must be a balance where the coach accepts his or her share of responsibility and givessome back to the team members.This article has looked at a number of characteristics that seem to go hand in hand with outstanding leadership.Excellence in leadership is acquired by people who have a strong sense of vision, have passion and are able to getpeople to commit 100% and take the necessary action to see that vision become a reality. Great leaders excel in theart of communication and motivation, mutual respect, instilling confidence and enthusiasm, and showing credibilityand integrity on a consistent basis.Source: www.businessnewsdaily.com7

HR QuotientCOACHING THROUGH CONFLICT:EFFECTIVE COMMUNICATION STRATEGIESSport is full of conflict! Whether it is on or off the playing field, effectively dealing with conflict goes a long way indetermining success. Internal team conflict can have a major impact on team dynamics and cohesion. As a coach, learninghow to deal with these conflicts can become a major part of your everyday job. Unfortunately, we often deal with conflictin unproductive ways such as avoiding (“It’s not a big problem, why worry?”), forcing (“I will win this argument no matterwhat”), or accommodating (“I’ll give up whatever it takes to end the conflict”).One of the ways you can help alleviate team conflict is to learn and use effective mediation strategies. As a coach, you are in a powerful position todisplay positive conflict management in the way you communicate with athletes, parents, referees, and the media. There are four principles to keepin mind when trying to resolve a conflict:1. Active Listening. Displaying a willingness to listen can help alleviate conflict.Encourage the speaker by asking questions and showing interest.Validate the speaker. You can still show interest in the person while not necessarily agreeing with her/his point of view.Restate the speaker’s message by paraphrasing main points.Center the conflict by trying to find the key points of the message.82. Non-verbal Communication. A cold shoulder, eye roll, or clenched jaw can go a long way in communicating a point without even saying a word.In fact, 70% of our communication is non-verbal in nature. Be open and consistent in your body language, helping to defuse emotion.

HR Quotient3. Using “I” Statements. This is centered in the belief that if the speaker takes responsibility for her/his statements others will be less likely tosimply react and put up a defense. When comparing the following statements, the first puts the receiver of that message on the defensivedue to the blaming and accusing nature of the statement and the second shows the speaker taking ownership.“You hurt the team when you don’t show up to conditioning on time”“I am frustrated when you don’t show up to conditioning on time”4. Avoiding Common Communication Obstacles. It is easy to fall into several traps when dealing with conflict. Some common obstacles thatget in the way of effective mediation are:Advising… “Well, I’ll tell you what I’d do…”Diagnosing… “Your problem is that you…”Discounting… “Cheer up, it’ll work out…”Lecturing… “How many times do I have to tell you…”Threatening… “This is the last time I will…”Preaching… “You ought to know better than to…”Along with the above communication strategies, there are several do’s and don’ts involved in managing conflict:Do…Convey the value of your relationship with the person.Go slowly with what you want to communicate.Try to understand the other person’s position.Listen to what the other person is trying to communicate.Confront the situation, not the person.Don’t…Communicate the solution; it is better to focus on the problem.Stop communicating.Use put-downs or sarcasm.Rely on nonverbal hints to communicate, be direct and forthcoming.Discuss the problem with others not associated with the conflict.Whether it is conflict over playing time, personality clashes, or negative emotions from defeat, conflict can greatly damage team chemistry. Asa coach, you have responsibility to identify, manage and defuse conflict. By understanding effective communication strategies you can bettermanage conflict within your team.Source: This article is adapted from Hedstrom, R.A., & Lauer, L. (2006). Resolving Conflict: Effective mediation tools for coaches. Adultlearning module for the MHSAA coaching advancement program. East Lansing, MI: MHSAA.9

MILKHASINGH11Milkha Singh has been an Indian athlete, and considered to be one of the greatest Athletes the nationhas ever produced. Also, nicknamed as the Flying Sikh, Milkha has been the only Indian athlete tilldate to have broken an Olympic record, still he lost the Bronze Medal in the 400m event at RomeOlympic Games 1960 by just 0.1 seconds.

StalwartsEarly LifeHe was born on the 8th of October 1935 at Lyallpur (now in Pakistan), and had a very difficult childhood when hesaw his parents and relatives being killed in front of his own eyes during the Indo-Pak partition massacre. A 12 yearold Milkha escaped for his life and hiding himself behind the corpses in the train to India, managed to get a new leaseof life, though left all alone in the world by now.Introduction to AthleticsSingh tried to get into the Army three times, but was rejected. Finally, his brother Malkhan Singh helped him get intothe Electrical Mechanical Engineering branch of the Army in 1952, and it was there that he participated at the firstsports meet in his life.Making of a ChampionUnder the guidance of his mentor Havaldar Gurdev Singh, Milkha began training harder and harder at the Army tobecome an accomplished athlete. He showed his prowess for the first time at the Services Athletic Meet 1955,wherein he finished 2nd in the 200m and 400m race events. After delivering a much better performance andwinning both the events at the National Games 1956 held at Patiala, Milkha went on to break the 200m and 400mrecords in the National Games 1958, held at Cuttack. He clocked 46.1m in 400m at National Games 1960 that wasconsidered to be a World Class performance of that time. But, his best had still to arrive.International CareerMilkha represented the nation in the Melbourne Olympic Games 1956, his first Olympic event. Although he couldn’tfare quite well at the event being less experienced at the time, he learnt a lot from the competition to prepare himwell for the future meets.The Golden PeriodProbably the best period during Milkha’s career as an athlete arrived between the year 1958 and 1960. He won GoldMedals in both 200m and 400m events at the Tokyo Asian Games 1958, clocking 21.6 seconds and 47 secondsrespectively. At the Cardiff Commonwealth Games held the same year, he improved his 400m timing to 46.16seconds, and grabbed a Gold Medal again.12The Olympic LegendThe most important occasion in Milkha’s career arrived in the form of Rome Olympic Games 1960. In the first heat of400m race at the Rome Olympic Games, he covered the race at 47.6 seconds and finished at 2nd position. In thesecond heat he further improved his timing and grabbed 2nd position again with timing of 46.5 seconds. KarlKaufman of Germany had outclassed him this time. In the Semi Final heat he still finished at 2nd place, although thistime he further improved the timing with 45.9, beaten by only Ottis Davis of USA. In the final round of the covetedrace, Milkha went off like an arrow and left all other competitors behind till the distance of 250m. It was when hemiscalculated his own speed and committed the blunder of his lifetime and perhaps the history of Indian Athletics,

Stalwartsby slowing down a bit. Although he tried the hardest of his lifetime to recover the distance, the other opponents hadlagged him behind enough for him to catch them again. The competition was so tough that Ottis Davis and KarlKaufman clocked 44.8 seconds, while Malcolm Spence of South Africa covered the race in 45.5 seconds. Milkha, whowas initially leading the race, finished just 0.1 seconds later by Spence, clocking 45.6 seconds. The difference was sominute that the announcement was initially held up and further declared after a photo-finish. Thus Milkha, who wasa favorite for the Gold, lost a Bronze by a whisker, probably the closest an Indian athlete could get to an OlympicMedal till now.The Flying SikhMilkha Singh defeated the Fastest Pakistani runner Abdul Khaliq who had won a 100m Gold Medal at Tokyo AsianGames 1958 in the year 1962, and the Pak President Ayub Khan named him ‘The Flying Sikh’, a name that has becameimmortal forever in the history of Indian Athletics.Awards & HonoursHonoring the incredible and hitherto the best performance by any Indian athlete that Milkha Singh deliveredthroughout his sports career, he was bestowed upon the Padma Shri award (1958) and the Arjuna Award by theGovernment of India.• Won the 200 and 400 meters events in the 1956 Tokyo Asian Games• Won the 400 meters at the 1958 Cardiff Commonwealth Games• Broke the Olympic record for the 400 meters event while finishing fourth in the 1960 Rome Olympic GamesFor the man who won 77 of the 80 races he ran, Milkha Singh has no medals. It has been some years that 'The FlyingSikh' donated his sporting treasures to the nation. No personal souvenirs line his living room walls, no trophies sit onthe mantle. Instead, the walls make do with pictures of the surgeon in America who saved his wife's life and HavildarBikram Singh, a Kargil martyr.As he stated, “I trained so hard that my sweat would fill a bucket. I was on the deathbed several times because of mytraining. But I overcame everything because of my love for my country. The army, too, played a major role in myachievements.”Jeev Milkha Singh, India's best golfer, and Milkha Singh’s son was awarded the Arjuna Award in 1999 and the PadmaShri in 2007. He is striving to make a mark on the international golf circuit.13"It is appreciation from the people that helps me go ahead at this age," Singh had earlier said at his home in Sector8, Chandigarh. With two of his daughters married and one away in the United States, and his son travelling aroundthe world regularly. Recently, he adopted the seven-year-old son of Havildar Bikram Singh who died in the Battle forTiger Hill. The child is at a boarding school and Singh has taken on the responsibility of bringing him up.

StalwartsAfter retirement, Milkha Singh holds the appointment of Director of Sports in Punjab.The story of this great hero, who achieved tremendous professional success through struggle anddetermination, will soon be turned into a stirring film that would motivate the youth of the countryto shine in sports.Though many young Indian runners have always dreamt to make a mark like Milkha Singh did,India has never had a champion like him again. Even today, after so many years, there has been noone who could better his feats.The hero has sold his life’s story for a rupee to director Rakeysh Omprakash Mehra, who would bemaking the biopic to inspire today's youth to succeed against all odds. Mehra has titled the film‘Bhag, Milkha, Bhag’ (Run, Milkha, Run).14Source: Compiled From The Internet

15Page Turners

Page TurnersEverybody should read this autobiography of Lopez Lomong, a Lost Boy of Sudan who dreamed of becoming an Olympic runner for the United States.Part of a large group of children rounded up and kidnapped from an outdoor church service by Sudanese rebel solders, six-year-old Lopepe (born in 1985) wastaken under the wings of three bigger boys who had known his older brother. Together they escaped from the horrifying rebel encampment, running in thewrong direction for home. Eventually, they crossed the border into Kenya, where they were put in a refugee camp. The bigger boys, whom Lopez calls his “angels”vanished, never to be seen by him again.In the refugee camp food was limited and there were no school supplies. Lopez learned the rudiments of education, with teachers offering lectures and childrenwriting answers in the dirt, using sticks as writing implements. Work, running, and soccer playing helped fill the long hours.In the year 2000, several of the boys snuck out of the camp, paying a local farmer to watch the Olympics on a television powered by a car battery. Seeing MichaelJohnson, the defending Olympic champion and world record holder in the 400-meter dash, Lopez developed a dream for his own future. He, too, would one dayrun in the Olympics for the United States.Lomong believes it was God who led him to learn about the Olympics, and also helped him win an essay contest. The contest allowed him to be sent to Americawhere he lived with a supportive American family, received his citizenship, earned both his high school and Bachelor's Degrees, and ran in the Beijing Olympicsfor the United States.“Running for My Life” is a very true story of a young man whose hard work and faith in God has allowed him to achieve his personal dreams.Source: www.goodreads.com16

17Page Turners

Page TurnersThe Secret Race is a definitive look at the world of professional cycling – and the doping issue surrounding this sport and its most iconic rider,Lance Armstrong - by former Olympic gold medalist Tyler Hamilton and New York Times bestselling author Daniel Coyle.Over the course of two years, Coyle conducted more than two hundred hours of interviews with Hamilton and spoke candidly with numerousteammates, rivals, and friends. The result is an explosive book that takes us, for the first time, deep inside a shadowy, fascinating, and surrealworld of unscrupulous doctors, anything-goes team directors and athletes so relentlessly driven to succeed that they would do anything - andtake any risk, physical, mental, or moral - to gain the edge they need to win.Tyler Hamilton was once one of the world’s best-liked and top-ranked cyclists - a fierce competitor renowned among his peers for his uncannyendurance and epic tolerance for pain. In the 2003 Tour de France, he finished fourth despite breaking his collarbone in the early stages - andgrinding 11 of his teeth down to the nerves along the way.He started his career with the US Postal Service team in the 1990s and quickly rose to become Lance Armstrong’s most trusted lieutenant, and amember of his inner circle. For the first three of Armstrong’s record seven Tour de France victories, Hamilton was by Armstrong’s side, clearing hisway. But just weeks after Hamilton reached his own personal pinnacle - winning the gold medal at the 2004 Olympics - his career came to asudden, ignominious end: He was found guilty of doping and exiled from the sport.From the exhilaration of his early, naïve days in the peloton, Hamilton chronicles his ascent to the uppermost reaches of this unforgiving sport. Inthe mid-1990s, the advent of a powerful new blood-boosting drug called EPO reshaped the world of cycling, and a relentless, win-at-any-costethos took root.Its psychological toll would drive many of the sport’s top performers to substance abuse, depression, even suicide. For the first time ever, Hamiltonrecounts his own battle with clinical depression, speaks frankly about the agonizing choices that go along with the decision to compete at aworld-class level, and tells the story of his complicated relationship with Lance Armstrong.A journey into the heart of a never-before-seen world, The Secret Race is a riveting, courageous act of witness from a man who is as determinedto reveal the hard truth about his sport as he once was to win the Tour de France.Source: www.amazon.com18

Movie ManiaMILLIONDOLLARBABYDirector: Clint EastwoodCast: Hillary Swank, Clint Eastwood and Morgan Freeman, among othersClint Eastwood's Million Dollar Baby is a masterpiece, pure and simple, deep and true. It tells the story of an aging fight trainer and a hillbilly girl who thinks she canbe a boxer. It is narrated by a former boxer who is the trainer’s best friend. But it’s not a boxing movie. It is a movie about a boxer.Eastwood plays the trainer, Frankie, who runs a seedy gym in Los Angeles and reads poetry on the side. Hilary Swank plays Maggie, from southwest Missouri, who hasbeen waitressing since she was 13 and sees boxing as the one way she can escape waitressing for the rest of her life.Morgan Freeman is Scrap, who was managed by Frankie into a title bout. Now, he lives in a room at the gym and is Frankie’s partner in conversations that have coileddown through the decades. When Frankie refuses to train a ‘girly’, it’s Scrap who convinces him to give Maggie a chance.These three characters are seen with a clarity and truth that is rare in the movies. Eastwood, who doesn't carry a spare ounce on his lean body, doesn't have anypadding in his movie, either: Even as the film approaches the deep emotion of its final scenes, he doesn't go for easy sentiment, but regards these people, level-eyed,as they do what they have to do.Some directors lose focus as they grow older. Others gain it, learning how to tell a story that contains everything it needs and absolutely nothing else. Million DollarBaby’ is Eastwood’s 25th film as a director, and his best. This film finds the simplicity and directness of classical storytelling; it is the kind of movie where you are drawndeeply into lives that you care very much about.19Morgan Freeman is the narrator. The voice is flat and factual: You never hear Scrap going for an affect or putting a spin on his words. He just wants to tell us whathappened. He talks about how the girl walked into the gym, how she wouldn't leave, how Frankie finally agreed to train her, and what happened then. But Scrap isnot merely an observer; the film gives him a life of his own when the others are offscreen. It is about all these three people.

Movie ManiaHilary Swank is astonishing as Maggie. She reduces Maggieto a fierce intensity. Consider the scene where she andScrap sit at a lunch counter, and Scrap tells how he lost thesight in one eye, how Frankie blames himself for notthrowing in the towel. It is an important scene for Freeman,but just observe how Swank has Maggie do absolutelynothing but listen. No “reactions,” no little nods, no bodylanguage except perfect stillness, deep attention and anunwavering gaze.It is a “boxing movie” in the sense that it follows Maggie'scareer and has several fight scenes. She wins from thebeginning, but that’s not the point. Million Dollar Baby isabout a woman determined to make something of herselfand a man who doesn't want to do anything for thiswoman and will finally do everything.The screenplay is by Paul Haggis, who adapted the storyfrom Rope Burns: Stories From the Corner, a 2000 book byJerry Boyd, a 70-year-old fight manager who wrote it as‘F.X. Toole.’ The dialogue is poetic but never fancy.Eastwood is attentive to supporting characters, who makethe surrounding world seem more real. The mostunexpected is a Catholic priest who is seen, simply, as agood man; all movies seem to put a negative spin on theclergy these days.Frankie goes to mass every morning and says his prayersevery night, and Father Horvak (Brian F. O'Byrne) observesthat anyone who attends daily mass for 23 years tends tobe carrying a lot of guilt.Frankie turns to him for advice at a crucial point, and thepriest doesn't respond with church orthodoxy but with awise insight: “If you do this thing, you'll be lost,somewhere so deep you will never find yourself.”These days movies are so often made of effects andsensation. This one is made of three people and how theiractions grow out of who they are and why. Nothing else.20Source: www.rogerebert.suntimes.com

Techno Zoneechnologiesransforming SportsNowadays, it's hard to tell the jocks from the geeks. Athletes capitalize on advances from engineering, materialscience, biomechanics, communication and information technologies to maximize training and performance.And brainiest develop technologies that are transforming every aspect of sport, including coaching, judging,even the design of sports arenas and spectator experience.From athletes to manufacturers, everyone is seeking a competitive edge. Another wellspring for innovation is themilitary. Starting in World War II - and escalating since the end of the Cold War - innovations developed for thebattlefield, such as synthetic fibers and graphite, have found their way onto the sport fields.The common element between the military and sports is obvious, says Professor Mike Caine, director of theSports Technology Institute at Loughborough University in the UK "Both focus on human performance." To date,most advances in sports technology have been in material science and design.Aerospace engineer Kim B. Blair, founder of the Sports Innovation Group LLC, an affiliate of the MassachusettsInstitute of Technology, thinks the playbook is changing. "We've hit a plateau," he says. "The next big thing is theinformation revolution." These advances will move all developments into the computer era, where everythingwill be tracked, monitored, optimized, refined and disseminated in ways that athletes can't possibly imagine.21Here, in alphabetical order, is our list of 10 technologies that are changing the way sports are practiced, played,scored and watched:

Techno Zone1. Ingestible ComputersHeat exhaustion is the second-leading cause of death in athletes.Until now, core body temperature has been monitored throughobservation, but athletes can ignore signs of heat exhaustion andtrainers may be too far away to make accurate observations. A"thermometer pill" may save lives.Initially developed by NASA and Johns Hopkins University tomonitor astronauts from space, the pill contains a quartz crystalsensor and micro-battery wrapped in silicon. Once swallowed, asensor transmits temperature and heart rate data to the trainer as ittravels through the gastrointestinal tract. Athletes in field and track, auto racing, football, hockey, cycling and soccer have used acommercial spin-off based on NASA's version.Less than an inch in length, a 'thermometer pill' wirelessly transmits core body temperature to an outside computer as it travels throughthe human digestive tract.2. Wearable ComputersThe best sports innovation, ever. Synthetic fibers that wick moisture,dry fast, and are anti-microbial and water- or wind- resistant:sweat-soaked cotton is so '70s. Perhaps the next best thing. "Smartclothing” that uses embedded microscopic sensors and wirelessnetworks to monitor athletes' heart rate, body temperature,hydration and more. Applications extend far beyond the sportsarena. Medical and military technicians are developing patient andsoldier models to record and transmit real-time biometrics fromblood pressure to a bullet wound, from any location.Clothes embedded with electronics monitor the wearer's heart, breathing and body temperature. A mobile phone-sized device isattached to gather and transmit the information. Such "smart clothing" can be used to track the vitals of patients and athletes.22

Techno Zone3. BiomimeticsScience is helping athletes set new records, but we lag far behind thequickest and strongest species on the planet. Increasingly, engineersare turning to nature for inspiration, an approach known asbiomimicry. Textured fabrics inspired by dermal denticles or"toothlike" projections found on sharkskin were one of the manyinnovations that may have helped Michael Phelps and others dressfor gold at the 2008 Summer Olympics.Coming soon, gecko-inspired nonskid grips and climbing shoesIn another example, scientists have developed materials thatincrease adhesive strength while in motion - just like geckos.The bottoms of a gecko's toes are covered in finely divided setae, or hairs. Molecular interactions between the hairs and the surface thelizard is walking on allow the animal to "stick" to any material, even glass.4. Carbon NanotechnologyThe secret to a material's strength lies in the properties of the atomicbonds connecting one atom to another. Carbon atoms haveextremely strong bonds. Using nanotechnology, scientistsmanipulate carbon's atomic structure to form hollow, carbon-basedtubes that are super small (approximately 100,000 times thinnerthan a human hair), super light and stronger than steel.Golf clubs, tennis rackets, baseball bats, bicycles, hockey sticks andgolf and tennis balls are already lighter and stronger thanks tocarbon nanotubes, but research continues. For example, theUniversity of California, Los Angeles recently received a $2 million grant to fund carbon nanotechnology research in aerospace and sportsequipment.23And researchers at the University of Texas' Nanotech Institute have developed "artificial muscles" form carbon nanotubes that contract30,000 percent per second (human muscles contract around 20 percent per second). They can operate at extreme temperatures, whichmakes them especially attractive for space applications and is one reason why the Air Force Office of Scientific Research has teamed up inthis area. So far, there are no human applications, but a "smart skin," on an aircraft would have the ability to change appearance insituations of danger.

Techno ZoneAir Force aerospace and space applications, conceived and invented, at the University of Texas. They are also being viewed as a means forendowing soldiers with super-human strength through the use of exoskeletons, which would be advantageous in battlefieldemergencies.5. Computational Fluid DynamicsFluid dynamics, a subfield of physics that focuses on the movementof air, water or gasses and the impact of objects as they movethrough fluids, has been studied for centuries. Computational fluiddynamics (CFD) emerged in the 1950s, when supercomputers wereused to analyze and model data. Today, CFD is indispensable to thedesign of anything that moves -- including cars, oars, bicycles,helmets and swimsuits - even human athletes.For example, using 3-D body scanners, computers and visualizationand CFD software, engineers can analyze skin friction. "In the lastfive years aerodynamic technology has become very prevalent in the development of equipment and clothing for speed-based sports,"says Blair. "In competitive cycling, bikers use 90 percent of their power to overcome wind. Even a 5 percent improvement in drag can bethe difference between a podium and no podium."Speedo's AQUALAB used computerized scans of hundreds of athletes to pin-point areas of high friction on the athlete's body. With thisinformation, swimsuit designers were able to position low-friction fabric in the right locations to reduce drag.6. Digital Imaging and VideoIt's impossible to imagine a multibillion-dollar global sportsindustry without television to play (and replay) stunning moments,show us legends in the making -- and generate advertising revenue.And media technology has, in turn, shaped sports. Phil Orlins, seniorcoordinating producer of ESPN's X Games and Winter X Games, saysminiature, wireless and handheld digital cameras that "give viewersunbelievable proximity, put them in action and take them just aboutany place so that they can see just about anything" havetransformed the sports-viewing experience.24

Techno ZoneOthers might argue that these technologies have had a more profound impact, creating a fan base and popularizing new sports and newsuperstars, seemingly overnight. The United States Olympic Committee and Comcast are partnering to launch an Olympic sports cablechannel, while NBC, which won the bid to broadcast the Olympics, has its own 24-hour sports channel, Universal Sports.A rider practices for the BMX freestyle park competition for the upcoming X-Games. Digital cameras and video are able to get right in withaction and helmet cameras are putting viewers in the hot seat.7. Information TechnologiesAcross industries, the trend is toward mobile, rich and instant data.Sports are no exception. Mix radio frequency identification tags,global positioning system devices, remote cameras and broadbandnetworks, and then synchronizes and display and what do you get?More information than you'll want to know, guaranteed. Sounds bigleague, but information technology is infusing sports at all levels."The sports world is on the cusp of changing into a whole newparadigm because of information technologies," says 94 Fifty's CEOand founder, Mike Crowley. 94Fifty's system captures up to 6,000pieces of information a second and is designed to be embedded in a moving object like a basketball, soccer ball or hockey puck. Oncecollected, the data is uploaded to an off-site server and analyzed in seconds.Want to know how your top player is performing compared to last month or year? That's possible. So is comparing one athlete to otherathletes’ age across the country. When scores are posted, kids treat it like a video game and become more competitive, reports Crowley.He thinks his system will motivate kids to work on skills they'll need to become great athletes.Diagnostics matched with information technology give a player vital information about his skill, such as how well he controls abasketball, how fast he dribbles, and how consistent and how coordinated he is.8. Reactive MaterialsHigh-speed sports put athletes at risk. Until recently, protective clothing that could absorb impact was often bulky and restrictive. That'schanging with the development of materials such as U.K.-based d30 and Dow Corning's Active Protection System materials. Both aremade from materials that flex and move with a body in action but immediately harden upon impact.25

Techno ZoneResearchers at the University of Delaware have embedded materialswith nanoparticles that become instantly rigid as soon as a kineticenergy threshold is crossed.protective gear for soldiers and law enforcement agents.That can come in handy for athletes, who could seriously hurtthemselves if they fell and for people in the military or in lawenforcement, who come into bodily harm unexpectedly on the job.And as a benefit, many of these products are washable. Recentapplications include gear for downhill skiers and dirt bike racers, aswell as ballet shoes, soccer balls, shorts for equestrians, andLight, breathable and washable, shin guards from Dow Corning protect players from injury without the extra bulk.9. RoboticsRobots offer scientists many benefits. They don't complain, get sick,charge overtime or take vacation. And they can be programmed torepeat the same motion over and over. Commonly used inautomobile and other manufacturing settings, robots programmedto simulate sports movements such as tennis or golf swings can helpengineers test equipment and surfaces. Robots can even beprogrammed to sweat. Using robots, researchers can do more tests inless time, under highly controlled settings.A team of researchers from Kanazawa University in Japan hasdeveloped an experimental system using a skiing robot toinvestigate the effects of joint motions on ski turns. Such a systemcould ultimately serve as a model to help skiers improve their ownmovements. And a team from the the University of Tokyo hasdeveloped two robots, one that can pitch and one that can bat, tostudy the physics of baseball.26A robot that simulates the movements of professional skiersallowing scientists to directly measure of the kinematic variablesthat define joint motions, posture and other actions that goes intomaking the turn.

Techno ZoneThe pitching robot can throw with almost 100 percent accuracy and the batting robot can hit them with more than 90 percent accuracy,when thrown in the strike zone.10. Tool-less ManufacturingHenry Ford's early customers could have any color car, so long as it was black. In the marketplace, the greatest barrier to choice is cost.Elite athletes can drop thousands of dollars on custom-fit equipment, but for most players, it's just a dream.Now, affordable, in-store diagnostics, including 3-D body scannersthat analyze body geometry and kinematics, coupled with"tool-less" or direct digital manufacturing in place of molded dies ortemplates, are making custom-fit a true possibility.University research labs are helping to make the technology a reality.Scientists at Cornell University's College of Human Ecology are using3D body scanners that image about 3,00,000 points on the body todevelop virtual try-on systems and clothes that can becustom-made on the spot.Caine is guardedly optimistic: "This will happen, but I'm not surewhen."Several cameras take hundreds of thousands of images of a person'sbody.Once a scan has been taken, different software can be used to mergeseparate camera views into a single surface for research purposes.Source: www.dsc.discovery.com27

29Travel Bug

Travel BugIndia has a mix colour of sports like guli danda to International Cricket, though Cricket is THEheartbeat of Nation, Hockey is the national game of India. Apart from the above two games, India ishome to the second largest football stadium in the world named as Salt Lake Stadium in Kolkata.Some of the multipurpose stadiums have been constructed in India to boost other Olympic sports.Here is a list of biggest sports stadiums in India capacity wise.Salt Lake Stadium: The Yuva Bharati Krirangan Stadium ofKolkata is a multipurpose stadium located at Bidhannagar, WestBengal. Salt Lake Stadium is the largest stadium in India and thesecond largest football stadium in the world. It has a capacity of120,000 and currently used for football matches and athletics.The elliptical shape stadium is owned by Indian FootballAssociation and also used for national athletics events in India.Eden Gardens Stadium: Eden Gardens is one the International Cricket ground in India, located at Kolkata. The EdenGardens is the largest cricket stadium in India and thesecond-largest in the world with a seating capacity of 90,000.Kolkata’s pride Eden Gardens Cricket Stadium is home to theBengal cricket team as well as witness to some of the best Test,One Day International and Twenty20 International matches. TheEden Gardens Stadium is owned by the Indian Army.Jawaharlal Nehru Stadium: Jawaharlal Nehru Stadium is amultipurpose sports stadium and one of the most importantsports stadiums of Delhi. It was the main stadium used for majorsporting events of XIX Commonwealth Games in 2010. It is thethird largest multipurpose stadium in India in terms of seatingcapacity of 60,000 and extended up to 1,00,000 for concerts. TheStadium is owned by thr Indian Olympic Association.30

Travel BugKaloor International Stadium: The Jawaharlal NehruStadium of Kochi, locally known as Kaloor International Stadiumis one of the largest stadiums in India in terms of seating capacityof 60,000. Originally the Stadium was constructed as a footballstadium. Although, it has hosted a number of international cricketmatches, the stadium also serves as as venue for national events,important exhibitions and sometimes for political rallies.Jawaharlal Nehru International Stadium is well known for itsunique lighting towers and is owned by Greater CochinDevelopment Authority.DY Patil Stadium: The Dr. D. Y. Patil Stadium is a cricketstadium located in Nerul, Navi Mumbai with seating capacity of60,000. It also has other facilities including nine tennis hardcourts, four indoor badminton courts and an Olympic sizedswimming pool. The best feature of the stadium is the cantileverroof and it is the world’s first cricket stadium to have a concertlevel reinforced music system. DY Patil Stadium is one of the bestinternational cricket stadiums in India with all the facilities andhas been designed by India’s premier architects Hafeez Contractor.Raipur International Cricket Stadium: The ChhattisgarhInternational Cricket Stadium is the latest cricket ground in Indialocated in the city of Naya Raipur, Chhattisgarh. RaipurInternational Cricket Stadium is the one of the largest stadiums inIndia with seats for 65,000 spectators. International Standardcricket matches are yet to be played here, though one match wasplayed between Canada’s national cricket team and the State ofChhattisgarh team.31M. Chinnaswamy Stadium: The Electronics City of India,Bengaluru is home to one of the famous cricket stadiums of India,the M. Chinnaswamy Stadium. This stadium is located in the heartof the city and regularly hosts test cricket matches, one-dayinternationals (ODI) and other first-class cricket matches alongwith musical and cultural events. The stadium has a seatingcapacity of 55,000 and is owned by Government of Karnataka butis operated by the Karnataka State Cricket Association.

Travel BugSardar Patel Stadium: It is one of the premier cricketstadiums of India, which is located in the Motera locality ofAhmedabad,Gujarat. It is also known as Motera Stadium, whichcomes under the west zone cricket and is owned by the GujaratCricket Association. This day-and-night games venue is equippedwith good floodlights and has an official capacity of 54,000spectators.Rajiv Gandhi International Cricket Stadium: This cricketground of Hyderabad is located in the eastern suburb of the cityUppal. Rajiv Gandhi International Cricket Stadium is one of theprincipal cricket grounds of the city and is owned by HyderabadCricket Association. This big ground with exclusive cricket facilityhas a capacity of 55,000 spectators presently and can be extendedto 65,000.Other famous stadiums of India are:Feroz Shah Kotla Stadium: This stadium was established asa cricket ground in 1883. It is the second oldest internationalcricket stadium still functional in India, only after the EdenGardens in Kolkata. It is located close to the 20,000 capacityAmbedkar Stadium, the home of association football club NewDelhi Heroes FC.Subrata Roy Sahara Stadium: The MCA Pune InternationalCricket Center of Pune is now known as Subrata Roy SaharaStadium. This stadium is the youngest cricket stadium in Indialocated at Gahunje near Pune Mumbai Expressway withspectator’s capacity of about 55,000. It is ranked as one of themost advanced cricket stadiums of India with features like rainwater drainage system and other additional facilities for membersincluding squash and badminton courts, a swimming pool, spa,restaurants and bars.32In the 21st century, the Feroz Shah Kotla is famed for its

Travel Bugcauldron-like atmosphere, which is supposed to be the best in the country. The vociferous home support has led to a greatwinning sequence for India in Test Matches, and the National Cricket Team has been undefeated for over 20 years at thisground.Brabourne Stadium: This cricket ground is in the Indian city ofMumbai. The ground is owned by the Cricket Club of India (CCI).Brabourne Stadium is India's first permanent sporting venue. TheNorth Stand of the Brabourne housed the Board of Control forCricket in India (BCCI) headquarters and the 1983 Cricket WorldCup trophy until 2006 when both were moved to the newly builtCricket Centre at the nearby Wankhede Stadium.Brabourne Stadium hosted Test matches from 1948 to 1972, and was the venue for Bombay Pentangular matches from1937 until 1946. After disputes over ticketing arrangements with the CCI, the Bombay Cricket Association (BCA) built theWankhede Stadium a few hundred meters north of Brabourne. After the Wankhede was built, Brabourne was no longerused for Test matches, although visiting teams played a few first-class matches at the ground. Apart from cricket, theground has played host to tennis and football matches as well as music shows and concerts.In recent times, international cricket has returned to the Brabourne; it played host to the ICC Champions Trophy in 2006 andwas the venue for the first Twenty20 International played in India in 2007. Brabourne hosted a Test match in December 2009after 36 years, thus creating a record for the biggest gap between two tests at the same ground. The ground was home tothe Mumbai Indians during the third season of the Indian Premier League in 2010.M. A. Chidambaram Stadium: This is a cricket stadium inChennai (formerly Madras), , named after M. A. Chidambaram,the former President of BCCI and the Tamil Nadu CricketAssociation. The stadium was formerly known as Madras CricketClub Ground or Chepauk Stadium. Commonly known as Chepauk,its first match was played 10 February 1934. Built by the EastCoast Constructions and Industries, this stadium is where theIndian cricket team won its first ever Test victory in 1952 againstEngland. The Chepauk crowd is known to be amongst the mostappreciative in the country. This was proved when those present gave a standing ovation to Saeed Anwar after his recordbreaking 194 against India in the Independence Cup match in 1997 and again when Pakistan won a Test match in 1999. Atruly overwhelmed Pakistani team even made a lap of honour in appreciation of the spectators' sporting behaviour. It is thehome ground of the Tamil Nadu cricket team and also for the Kings XI Punjab which participated in and won the IndianPremier League two times.33

Travel BugHimachal Pradesh Cricket Association Stadium (HPCAStadium): This cricket stadium is located in the city ofDharamshala in Himachal Pradesh, India. The town is best knowninternationally as the home of the Dalai Lama of Tibet. Thestadium is home to Himachal Pradesh cricket team for RanjiTrophy matches and other limited over matches. The stadium wasthe venue for two IPL matches as it is a home stadium for theKings XI Punjab. Consequently, floodlights have been installed.The venue is unique in India in that it is situated at an altitude of1,457 m (4,780 ft 2 in) above sea level and has spectacular snow capped Himalayan mountains in the background. The firstinternational team that played here was the Pakistan national cricket team, which played a match against an Indian BoardPresident's XI in 2005. The first international one day was played between India and England on Sunday, 27th Jan, 2013which England won by 7 wickets.Netaji Indoor Stadium: It is an indoor sports arena in Kolkata, West Bengal, India. The facility seats 12,000 people. Thisindoor stadium is located just beside the Eden Gardens. It is the home to the Sunfeast Open, an annual WTA Tour tennistournament.The Netaji Indoor Stadium hosts a wide range of activities, from sporting events to cultural programmes. It is a venue forboth national and international trade fairs. It is also used as a center of counting of votes.The venue was inaugurated in1975 by the then Chief Minister of West Bengal, Siddhartha Shankar Ray, for indoor games and cultural events, musicalfunctions and other programmes.Punjab Cricket Association Stadium: It is located atMohali, just outside the city of Chandigarh. It is popularly referredto as the Mohali Stadium. The stadium is home to the Punjabteam. The construction of the stadium took around `25 crore and3 years to complete. The stadium has an official capacity of 30,000spectators. The stadium was designed by Arun Loomba andAssociates, Panchkula. The lights here are unconventionalcompared to other cricket stadiums, in that the light pillars arevery low in height. This is to avoid aircraft from the nearby airport colliding with the light pillars.34The stadium is the 19th and a relatively new Test cricket venue in India. The pitch has a reputation of being lively andsupporting pace bowlers, however in recent days it has slowed down and assists spin bowling as well. It was inauguratedwith a One Day International match between India and South Africa during the Hero Cup on 22nd November 1993. PCAstadium is home to Kings XI Punjab (IPL Mohali franchisee).

Travel BugSeshrao Krushnarao Wankhede Stadium: It is commonlyknown as Wankhede Stadium which is a cricket stadium locatedin the city of Mumbai. This ground was built after disputesbetween the Cricket Club of India, which owns the BrabourneStadium, and the Mumbai Cricket Association over the allocationof tickets for cricket matches. This became severe after the Testbetween India and England in 1973. At the initiative of S. K.Wankhede, a politician and the secretary of the Mumbai CricketAssociation, MCA built the new stadium in Mumbai near theChurchgate station. It was built in six months and opened in time for the final Test between India and the West Indies in1975. Since then the Wankhede stadium has taken over from Brabourne Stadium as the main cricketing venue in the city.The stadium has a capacity of 45,000 and is always in contention to host an international match in India. It has been hostto numerous high profile cricket matches in the past, including the match in which Ravi Shastri hit six sixes in an over. Thestadium was recently renovated in the build up to host the 2011 Cricket World Cup Final, in which India defeated Sri Lankaby 6 wickets.Source: Compiled From The Internet35

Body and SoulNutrition for Athletes36Quick Facts...Athletes achieve peak performance by training and eating a variety of foods.Athletes gain most from the amount of carbohydrates stored in the body.Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete.Exercise may increase the athlete's need for protein.Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.Becoming an elite athlete requires good genes, good training and conditioning and a sensible diet. Optimal nutrition is essential for peakperformance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.

Body and SoulCARBOHYDRATESAthletes benefit the most from the amount of carbohydrates stored in the body. In theearly stages of moderate exercise, carbohydrates provide 40% to 50% of the energyrequirement. Carbohydrates yield more energy per unit of oxygen consumed thanfats. Because oxygen often is the limiting factor in long duration events, it isbeneficial for the athlete to use the energy source requiring the least amount ofoxygen per kilocalorie produced. As work intensity increases, carbohydrateutilization increases.Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna,cereals and other grain products. Simple carbohydrates are found in fruits, milk,honey and sugar. During digestion, the body breaks down carbohydrates toglucose and stores it in the muscles as glycogen.During exercise, the glycogen is converted back to glucose and is used forenergy. The ability to sustain prolonged vigorous exercise is directly related toinitial levels of muscle glycogen. The body stores a limited amount ofcarbohydrate in the muscles and liver. If the event lasts for less than 90minutes, the glycogen stored in the muscle is enough to supply the neededenergy. Extra carbohydrates will not help, any more than adding gas to a half-full tank willmake the car go faster.For events that require heavy work for more than 90 minutes, a high-carbohydrate diet eaten for two to three days before the eventallows glycogen storage spaces to be filled. Long distance runners, cyclists, cross-country skiers, canoe racers, swimmers and soccer players report benefits from apre-competition diet where 70% of the calories comes from carbohydrates. But eating a high-carbohydrate diet constantly is not advised. This conditions the body to useonly carbohydrates for fuel and not fatty acids derived from fats.For continuous activities of three to four hours, make sure that glycogen stores in the muscles and liver are at a maximum. Consider taking carbohydrates during the eventin the form of carbohydrate solutions. The current recommendation is a 6% to 8% glucose solution.You can make an excellent home-brewed 7.6% sports drink with reasonable sodium amounts. Add 6 tablespoons sugar and 1/3 teaspoon salt to each quart of water.Dissolve sugar and cool. The salt translates into a sodium concentration of 650 mg/liter. This small amount is good for marathon runners. Electrolyte beverages can beused if the athlete tolerates them, but other electrolytes are not essential until after the event. Experiment during training to find the best beverage for you.Eating sugar or honey just before an event, does not provide any extra energy for the event. It takes about 30 minutes for the sugar to enter the blood stream. This practicemay also lead to dehydration. Water is needed to absorb the sugar into the cells. Furthermore, sugar eaten before an event may hinder performance because it triggers asurge of insulin. The insulin causes a sharp drop in blood sugar level in about 30 minutes. Competing when the blood sugar level is low leads to fatigue, nausea anddehydration.A diet where 70% of calories come from carbohydrates for three days prior to the event is sometimes helpful for endurance athletes. Water retention often is associatedwith carbohydrate loading. This may cause stiffness in the muscles and sluggishness early in the event. A three-day regimen minimizes this effect. The previouslysuggested seven days of deprivation/repletion is not recommended due to increased risks of coronary heart disease. In addition, electrocardiograph abnormalities mayoccur and training during the deprivation phase may be difficult.37

Body and SoulWATERWaterWater is an important nutrient for an athlete. Athletes should start any event by stayinghydrated and replace as much lost fluid as possible by drinking chilled liquids at frequentintervals during the event. Chilled fluids are absorbed faster and help lower body temperature.(See Table 1)Table 1: Recommendations for hydration.Day beforeDrink fluids frequentlyPre-event meal2-3 cups water2 hours before 2-2 1/2 cups water1/2 hour before 2 cups waterEvery 10-15 minutes during the event1/2 cup cool (45-55 degrees) waterAfter event2 cups fluid for each pound lostNext dayDrink fluids frequently (it may take 36 hours to rehydrate completely).FATSFat also provides body fuel. For moderate exercise, about half of the total energy expenditure is derived from free fattyacid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Using fat as fueldepends on the event's duration and the athlete's condition. Trained athletes use fat for energy more quickly thanuntrained athletes. Consumption of fat should not fall below 15 percent of total energy intake because it may limitperformance. Athletes who are under pressure to achieve or maintain a low body weight are susceptible to using fatrestriction and should be told that this will hinder their performance.Fat may contribute as much as 75% of the energy demand during prolonged aerobic work in the endurance-trained athlete. There is evidence that the rate of fat metabolism may beaccelerated by ingesting caffeine prior to and during endurance performance. However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption. Furthermore,caffeine acts as a diuretic and athletes want to avoid the need to urinate during competition.PROTEINAfter carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete's need forprotein, depending on the type and frequency of exercise. Extra protein consumed is stored as fat. In a fully grownathlete, it is training that builds muscle, not protein per se. One of a prestigious report mentions that a proteinintake of 10% to 12% of total calories is sufficient. Most authorities recommend that endurance athletes eatbetween 1.2-1.4 grams protein per kg of body weight per day; resistance and strength-trained athletes may needas much as 1.6-1.7 grams protein per kg of body weight. (A kilogram equals 2.2 pounds.)To calculate your protein needs, divide your ideal weight by 2.2 pounds to obtain your weight in kilograms. Thenmultiply kilograms by the grams of protein recommended.A varied diet will provide more than enough protein as caloric intake increases. Excess protein can deprive the athlete of moreefficient fuel and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the nitrogen through urine. Also, an increase in metabolic rate canoccur and, therefore, increased oxygen consumption. Protein supplements are unnecessary and not recommended.

Body and SoulVITAMINS AND MINERALSIncreased caloric intake through a varied diet ensures sufficient amount of vitamins and minerals for the athlete.There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improveperformance. Thiamin, riboflavin and niacin (B vitamins) are needed to produce energy from fuel sources in the diet.However, plenty of these vitamins will be obtained from eating a variety of foods. Carbohydrate and protein foodsare excellent sources of these vitamins. Furthermore, B vitamins are water soluble and are not stored in the body, sotoxicity is not an issue. Some female athletes may lack riboflavin, so ensuring adequate consumption ofriboflavin-rich food is important, like milk. Milk products not only increase the riboflavin level but also provideprotein and calcium. The body stores excess fat-soluble vitamins A, D, E and K. Excessive amounts of fat-solublevitamins may have toxic effects.Minerals play an important role in performance. Heavy exercise affects the body's supply of sodium, potassium,iron and calcium. Sweating during exercise increases the concentration of salt in the body. Consuming salt tablets aftercompetition and workouts is not advised as this will remove water from your cells, causing weak muscles. Good sodiumguidelines are to: 1) avoid excessive amounts of sodium in the diet and 2) beverages containing sodium after endurance events may be helpful.Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium required for the body.Iron carries oxygen via blood to all cells in the body and is another important mineral for athletes. Female athletes and athletes between 13 and 19 years old may have inadequatesupplies of iron due to menstruation and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thusconserve iron stores. Iron supplements may be prescribed by a physician if laboratory tests indicate an iron deficiency. Excess iron can cause constipation. To avoid this problem, eatfruits, vegetables, whole grain breads and cereals..Calcium is an important nutrient for everyone as it is important in bone health and muscle function. Female athletes should have an adequate supply of calcium to avoid calcium lossfrom bones. Calcium loss may lead to osteoporosis later in life. Choosing low-fat dairy products provide the best source of calcium.39THE PRE-GAME MEALA pre-game meal three to four hours before an event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals thatprovide 500 to 1,000 calories.The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, coldcereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition to this, concentrated sweets can draw fluid intothe gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. Don't consume any carbohydrates one and a half to two hours before anevent. This may lead to premature exhaustion of glycogen stores in endurance events.Avoid a meal high in fats. Fat takes longer to digest as does fiber- and lactose-containing meals. Take in adequate fluids during this pre-game time. Avoid caffeine(cola, coffee, tea) as it may lead to dehydration by increasing urine production. Don't ignore the psychological aspect of eating foods you enjoy and tolerate well beforean event. However, choose wisely - bake meat instead of frying it, for example.Some athletes may prefer a liquid pre-game meal, especially if the event begins within two or three hours. A liquid meal will move out of the stomach by the time ameet or match begins. Remember to include water with this meal.

Body and SoulTHE POST-GAME MEALRegardless of age, gender or sport, the post-game.competition meal recommendations are the same. Following a training session or competition, a small meal eatenwithin thirty minutes is very beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the windowof time immediately following a workout and carbohydrates will help replete diminished glycogen stores. However, consuming food within the 30 minute window maybe difficult for athletes—they often experience nausea or lack of hunger. Options to address this difficulty include:• Carbs you can drink that contain protein. There are several liquid smoothies and beverages in the market that provide high protein and carbohydrates forreplenishment. One classic is chocolate milk.• If that is difficult, fruit, popsicles, oranges, bananas, bagels, melon, or apple slices would be better than not consuming any food.Many athletes turn to protein/amino-acid supplementation in the form of powders or pills post-workout. These are unnecessary and have been linked to dehydration,hypercalciuria, weight gain, and stress on the kidney and liver. Furthermore, athletes consuming supplements in replacement of meals should consult with their doctoror a registered dietitian before continuing.A pre-game meal or special diet for several days prior to competition cannot make up for an inadequate daily food intake in previous months or years.Lifelong good nutrition habits must be emphasized. Combine good eating practices with a good training and conditioning programme plus good genes, and a winningathlete can take shape!Source: Compiled From The Internet40

Foodie’s DelightFruit And Nut MilkshakeIngredients2 cups chilled milk1 1/4 cups chopped banana1/2 cup powdered mixed nuts(almonds, walnuts , pistachios)2 tbsp powdered sugar1/4 cup crushed iceFor The Garnishfew slivers of almonds (badam) and pistachiosMethod• Combine all the ingredients and blend in amixer till smooth.• Pour into four individual glasses and serveimmediately garnished with almonds andpistachios.41

Foodie’s DelightVegetable Satay With Peanut SauceIngredientsFor The Vegetable Satay8 paneer (cottage cheese) cut into 25 mm. (1”) cubes1 small red capsicum, deseeded and cut into 25 mm. (1”) cubes1 medium sized onion, peeled and cut into 25 mm. (1”) cubes1 small green capsicum, deseeded and cut into 25 mm. (1”) cubesTo Be Mixed Into A Marinade1 tsp curry powder1 tbsp oil1 tsp lemon juicesalt to taste42For The Peanut Sauce1 tsp butter1 tbsp finely chopped onions1 tsp finely chopped garlic (lehsun)1/2 cup roasted peanut powder1/2 tsp chilli powder1/2 tsp soy sauce1/2 tsp chopped jaggery (gur)1 1/2 tsp lemon juicesalt to tasteOther Ingredients8 satay sticks (wooden skewers) or wooden skewers2 tsp oil for cookingMethodFor the vegetable satay• Combine the paneer, onion, red and green capsicum cubes in abowl, add the prepared marinade and toss well. Keep aside tomarinate for 10 to 15 minutes.• On a satay stick, arrange one piece each of paneer, onion, redand green capsicum.• Repeat with the remaining satay sticks and ingredients to make 7 morevegetable satays.• Cook the vegetable satays on a tava (griddle) using oil till brown spotsappear on all the sides. Keep aside.For the peanut sauce• Heat the butter in a pan, add the onions and garlic, mix well and sauté on amedium flame for 2 to 3 minutes.• Add the peanut powder and chilli powder, mix well and sauté on a mediumflame for another minute.• Add ¼ cup of water, soya sauce, jaggery, lemon juice and salt, mix well andsimmer for 3 to 4 minutes, stirring once in between. Keep aside.How to proceed• Just before serving, warm the satays on a hot tava (griddle) and arrange ona serving plate.• Pour the prepared warm peanut sauce over it and serve immediately.

Foodie’s DelightRice And Soya ParathaIngredients1/2 cup cooked rice (chawal)1/2 cup powdered soya chunks , refer handy tip3/4 cup whole wheat flour (gehun ka atta)1/2 tsp turmeric powder (haldi)1/2 tsp chilli powder2 tsp ginger-green chilli pastesalt to taste1 tsp sugar1 tsp oil1/4 cup finely chopped coriander (dhania)whole wheat flour (gehun ka atta) for rolling1 1/2 tsp oil for cookingFor Servingfresh curdMethod• Combine all the ingredients in a bowl and knead into a semi-soft dough using enough water. Keep aside for10 minutes.• Divide the dough into 6 equal portions and roll out each portion into a 125 mm. (5”) diameter thick circleusing a little wheat flour for rolling.• Heat a non-stick tava (griddle) and cook each paratha, using ¼ tsp of oil, till brown spots appear on both thesides.• Serve hot with fresh curds.Handy Tip• 1 cup of soya chunks when blended in a mixer gives ½ cup of powdered soya chunks.Source: Compiled From The Internet43

Best EmployeeBhopalName: Radha VermaDesignation: Sr. ExecutiveDepartment: RMSAssociated With Nirmal Bang Since: Dec, 2010Criteria For Selection: She is actively involved in RMS, franchise acquisition,reactivation, registration process and franchise servicing.KotaName: Maruti Nandan GuptaDesignation: Sr. Relationship ManagerDepartment: CommodityAssociated With Nirmal Bang Since: Jun, 2011Criteria For Selection: He is the highest revenue generator in commodities. Healways participates in all contests and has also qualified for NB Superstar contest fromthe north zone.Mumbai - Compliance (Malad)Name: Soyeb AhmedDesignation: Assistant ManagerDepartment: ComplianceAssociated With Nirmal Bang Since: Aug, 2010Criteria For Selection: He is hard working and confident.45

Best EmployeeMumbai - Depositary Services (Malad)Name: Shekhar PujariDesignation: Sr. ExecutiveDepartment: DPAssociated With Nirmal Bang Since: Jun, 2010Criteria For Selection: He is hard working, dedicated, innovative and honest. Also,he helps his team members.Mumbai - KYC (Malad)Name: Vadivel SunderamDesignation: ExecutiveDepartment: KYCAssociated With Nirmal Bang Since: Mar, 1999Criteria For Selection: He is hard working, dedicated and honest.Mumbai - Operations (Malad)Name: Prachi ArekarDesignation: ExecutiveDepartment: SettlementAssociated With Nirmal Bang Since: Jul, 2010Criteria For Selection: She is soft spoken and dedicated towards her work.46

Best EmployeeMumbai - Risk Management (Malad)Name: Suyog ChinchgharkarDesignation: ExecutiveDepartment: RMSAssociated With Nirmal Bang Since: Aug, 2009Criteria For Selection: He is sincere, hardworking and also takes new initiatives.PuneName: Ankush AgarwalDesignation: Manager - EquityDepartment: Equity - SalesAssociated With Nirmal Bang Since: Aug, 2010Criteria For Selection: He is dedicated and a consistent performer. He has been promoted to ateam leading role last month. He is managing the team and the business, with a lot of energy andenthusiasm. He has been handling EQ and commodity business single handedly . He is a great asset toNBSPL Pune team.47

Fabulous ForwardsJAMESBRADDOCKTHE FAIRY TALE BOXERIn 1928, James Braddock a successful amateur boxer who broke his arthritis hand in several places during a fight for a chance for championship. He lost thegame but continued his boxing career with an injured hand because he needed the money. As a result, his career floundered and he eventually lost hisboxing license when the boxing authority deemed him as an embarrassment to the sport.Out of work, James Braddock found himself in a difficult situation as the Great Depression swept the country of the wealth. Along with million otherAmericans, James Braddock went under, with no money or career to put food on the table of his young family.Struggled to even buy milk, James Braddock waited at the harbor docks for jobs. Not wanting to be out of work, he made sure no one knew about his injury.During the difficult time, the family struggled with little food and had even had their electricity cut during winters.In 1934, a few years in poverty and under government assistance, Braddock was asked to fill in a spot as a temporary boxer. Out of shape, Braddock was

Fabulous Forwardsseen as an easy opponent. In what was considered a big upset, Braddock crushed his high rank opponent much to the amazement of boxing fans. Withthe help of his ex-manager, his license was eventually restored.A veteran boxer with almost no chance of a career revival, Braddock defied his critics and won games after games and managed to eventually come backfrom a dead career. He ultimately went on to fight the World Heavyweight Champion during the time of Max Baer. A tall, powerful boxer, Max hadactually killed a few of his opponents in the ring.A small boxer, fans hoped Braddock wouldn’t be killed during the fight. Most believed that his fairy tale revival would end on the night he fought Baer.It was a difficult fight for Braddock. He took heavy beatings and even broke his ribs during the match. However, he fought until the end of the fight andeventually won the World Boxing Heavyweight Championship, much to the amazement of the whole country.He earned the nickname “The Cinderella Man” for this amazing comeback. From a poor, forgotten boxer, James Braddock went on to be the heavyweightchampion of the world.These courageous sportsmen are human beings just like you and me. But they go against all odds to achieve success not only for themselves but alsoinspire those who follow their careers.They don’t give excuse. They work hard. They follow their dreams. They show that human-will is more important than anything else. They show thatsuccess can be achieved regardless of your limitations.49

FUN ‘N’ FROLIC"SHUDH" HINDITRANSLATIONSFOR A FEW COMMONENGLISH WORDSCRICKETGol guttam lakad battam de danadan pratiyogitaCRICKET TEST MATCHPakad dandu, maar mandu, de danaadan pratiyogitaTABLE TENNISLakdi ke phalak shetra pe le takaatak de takaatakHarit ghaas par le tada tad, de tada tadLAWN TENNIS50LIGHT BULB Vidyut prakashak kanch golak

FUN ‘N’ FROLICMATCH BOXRagdampatti agni utpaadan petiKanth langoti TIETRAFFIC SIGNAL Aavat jaavat suchak jhandaaDugdh jal mishrit sharkara yukt parvatiya(pahaadi) bootiRAILWAY SIGNALLouh path gaamini aawagaman suchak yantraTEARAILWAYSTATIONBhabhka addaTRAINSahasra chakra louh path gaaminiBUTTONAst vyast vastra niyantrakSource: Compiled From The InternetMOSQUITOGunjanhaari manav rakt pipasu jeev47 51Yatr tatr sarvatr gaman aagya patrALL ROUTE PASS

Word PlayWORDTo reach the home straightMEANINGbe nearly finished doing somethingSentencePreparing for that presentation was hard work but we’ve reached the home straight now.Game planPlan of actionSentenceWhat’s the game plan for dealing with the new client?The ball is in your courtIt is your responsibility or decisionSentenceI’ve made my contribution to the group so the ball is in your court now.Heavy hitterAn important personSentenceHe’s a really heavy hitter in the film industry.Below the beltUnfair52SentenceThat comment was really below the belt.

QuizzicalQuizzical - 8is to as is forA B CDEWhat is the missing letter in this series ?B C D E I K O X53Hey guys, thank you for a stupendous response to the previous quiz. Now get ready for the next round of quizzical.Answer both the questions mentioned above along with the reasons and win the cash prize. So, put on yourthinking caps and send us your answers on or before Friday, 1st March.Two entries will win a cash prize of `500 each.Hurry!!! Mail your answer to pulse.hr@nirmalbang.com.*The winners will be chosen on a random basis.

QuizzicalAnswer of Quizzical – 721:14:51The hours move back 3,4,5 and 6 hours. The minutes moveforward 4,8,16 and 32 minutes. The seconds move back1,2,3 and 4 seconds.Hence, the time on the fifth watch should beThe lucky winners of Quizzical - 7 are:Sachin Rane (Malad) and Silvy Fernandes (Malad)Star PerformersNameDepartmentLocationExamination ClearedUniversity/InstituteArvind PatidarBusiness DevelopmentBhopalCurrency DerivativeNISM54NameDepartmentLocationExamination ClearedUniversity/InstituteScoreKasi Viswanadham PolaSalesHyderabad - ROMBAAndhra University67%

Our TeamKiran V UchilSagar PadwalDivya BhuratDisclaimer: This newsletter has been prepared solely for the employees of The Nirmal Bang Group. The information is prepared on the basis of information available on the Internet and sourceshave been attributed wherever necessary. Moreover, the information mentioned herein is meant for general reading purpose and not to serve as a professional guide.56