Turm des Monats
In der Rubrik "Turm des Monats" finden die Besucher der Turm Rietberg-Seiten Anregungen rund ums Thema Schach: Das können lohnende Bücher und Trainings-DVDs sein, aber auch interessante Internet-Seiten oder Hinweise auf spannende Turniere. Die Tipps erheben keinen Anspruch auf Vollstandigkeit und wollen das Rad (bzw. das Schachquadrat) nicht neu erfinden, sondern Anstöße und Anreize geben. Jedes Vereinsmitglied ist außerdem eingeladen, die "Türme" zu kommentieren und (an den Vereinsabenden oder per Mail) eigene » einzusenden.
Schach in der Musik – Alan Parsons Project
Ich habe mal wieder etwas in den Archiven meiner Lieblingsinterpreten gestöbert und stieß dabei auf ein Werk, das vom Schachspiel inspiriert wurde: "The Sicilian Defence" von Alan Parsons Project, deren Debut-Album "Tales of Mystery and Imagination" wahrscheinlich die meisten kennen. Fernsehzuschauern ist sicher auch der Titel "Lucifer" vom Album Eve bekannt. Dieses Stück ist seit 1990 die Erkennungsmelodie der Sendung Monitor im WDR.
1. "P-K4"
2. "P-QB4
3. "Kt-KB3"
4. "...Kt-QB3"
5. "P-Q4"
6. "PxP"
7. "KtxP"
8. "Kt-B3"
9. "Kt-QB3"
10. "P-Q3"
Das entspricht dem klassischen Sizilianer:
1. e4 c5
2. Sf3 Sc6
3. d4 cxd4
4. Sxd4 Sf6
5. Sc3 d6
(Ein musikalisches Eröffnungsbuch)
Link: » Wer sich näher über die Beschreibende Notation informieren möchte findet natürlich etwas darüber auf Wikipedia. Man beachte das Partieformular von Bobby Fischer.
Das Album entstand, weil die Musiker ihrem Label noch ein Werk schuldeten und ist sicher nicht das Beste was die Band zu bieten hat. Ob Alan Parsons und Eric Woolfson Schach spielten ist zu vermuten, es liegen mir aber keine Belege dafür vor. Alan Parsons veröffentlichte 2019 sein bisher letztes Album, Eric Woolfson verstarb im Jahre 2009.
Link: » Weitere Infos zum Alan Parsons Project findet ihr auf Wikipedia.
Link: » Weitere Infos zum Album The Sicillian Defence auf Wikipedia (englisch)
Wer mag kann sich das Werk hier anhören : Link: » The Sicilian Defence auf YouTube
(E.A.)
Alle Türme
Apr 24: » Schach in der Musik - Manuel Göttschling
Feb 24: » Gute Gründe um Schach zu spielen
Dec 23: » Deutschsprachige Schach-YouTuber
Mar 23: » Regelkunde für die Ohren
Feb 21: » Wo jede Figur ihre Bedeutung hat
Jan 21: » Deutscher Schach-Podcast
Nov 18: » WM-Kampf Carlsen vs. Caruana
Mar 18: » Kandidatenturnier in Berlin
Dec 17: » Schach-Begriffe auf Englisch
Nov 17: » Schach-Treff für Anfänger
Jul 17: » Neue Fide-Regeln
Apr 17: » Magnus Carlsen auf DVD
Mar 17: » Hörenswerter Podcast
Feb 17: » Ein Klassiker ist zurück
Jan 17: » Der nächste Turm des Monats erscheint im Februar!
Nov 16: » Kampf um die WM-Krone
Oct 16: » Schnäppchen und Scheuklappen
Sep 16: » 42. Schacholympiade in Baku
Jul 16: » Weltelite in Dortmund
May 16: » Schach aktuell im Kino
Mar 16: » Kampf der Kandidaten
Nov 15: » Training ohne Brett
Oct 15: » Kurzpartien
Sep 15: » Live-Schach im Internet
Jun 15: » Weltklasse-Schach in Dortmund
May 15: » Schach-Zeitschrift "Karl"
Feb 15: » Training - Hilfe zur Selbsthilfe
Dec 14: » Zeit für Kalender
Nov 14: » Einfach mal zukucken...
Oct 14: » Turm sammelt Schachaufgaben
Sep 14: » Pause vom Schach?
Aug 14: » Regeln und Recht
Jul 14: » Schach-Schule
Jun 14: » Schach zum Schmökern
May 14: » Schach im Internet, Teil 1
Apr 14: » Endspiel-Lektüre
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The Truth About Creatine: How It Works, Who Uses It, and What You Need to Know
Creatine is one of the most researched supplements in sports science,
yet it remains surrounded by myths—from "it’s a steroid" to
"you’ll turn into a super?athlete overnight." In this guide we cut through the hype, explain the science, outline who actually
takes creatine, and give you practical advice on whether it’s right for you.
---
1. What Is Creatine?
Creatine is a naturally occurring compound found in our muscles
and brain. It’s produced from three amino acids (arginine,
glycine, methionine) mainly in the liver, kidneys, and
pancreas. Once formed, about 95?% of it is stored as phosphocreatine
in skeletal muscle cells.
Why Do We Need It?
Energy Reservoir: Phosphocreatine donates a
phosphate group to ADP (adenosine diphosphate) to regenerate ATP
(adenosine triphosphate), the cell’s primary energy currency.
Rapid Energy Supply: During short, high-intensity bursts (e.g., sprinting or weightlifting), phosphocreatine is crucial for maintaining performance.
2. How Creatine Supplements Work
The Science Behind Supplementation
When you ingest creatine monohydrate:
Absorption: It enters the bloodstream and travels to muscle cells.
Intramuscular Accumulation: Muscle cells take up creatine via
a sodium-dependent transporter (SLC6A8). This increases
total creatine content by ~20–40?% in skeletal muscles after several weeks of loading or
daily maintenance doses.
Phosphocreatine Replenishment: Elevated intramuscular
creatine allows more phosphocreatine to be synthesized, which can donate a phosphate group to regenerate ATP during high-intensity efforts.
How This Improves Strength
ATP Availability: During resistance training, the rapid replenishment of ATP from phosphocreatine
supports repeated explosive contractions. With higher phosphocreatine stores, muscles
can sustain more work before fatigue sets in.
Metabolic Buffering: The reaction that uses creatine phosphate also consumes protons (H?),
helping to buffer lactate accumulation and maintain pH during intense efforts.
Muscle Volume Effect: Over time, increased protein synthesis leads to hypertrophy—more muscle mass equates to higher force production.
Strength Gains in the First 8–12 Weeks
Week Expected % Increase in Max Strength (general estimate)
1–2 ~5–7% (due to neuromuscular adaptation)
3–4 +5–10% additional (more efficient recruitment, technique improvement)
5–8 +10–15% total (muscle hypertrophy begins to manifest)
9–12 +15–20% total (continued muscle growth, technique
refinement)
> Note: Individual response varies; those who are beginners often experience faster gains than experienced lifters.
---
4. What the "Best" Program Looks Like
Progressive Overload
- Increase load or volume each week by ~2–5% (or add a set/rep).
- Use linear periodization for novices; undulating or block periodization for advanced lifters.
Compound Movements First
- Squat, deadlift, bench press, overhead press,
rows.
- These recruit the most muscle groups and produce the
greatest anabolic stimulus.
Volume & Intensity Balance
- 3–5 sets per exercise at 60–80% of 1RM for hypertrophy (8–12
reps).
- Occasionally drop to heavier loads (4–6 reps) to increase strength.
Progressive Overload in Small Steps
- Increase weight by 2.5–5?lb (or ~5–10?kg for big lifts) when you can do the
target reps twice or more.
- Keep a training log and aim to add volume or intensity each week.
Recovery & Nutrition
- Sleep ?7?h/night, eat 1.6–2.0?g protein/kg body weight daily.
- If you hit a plateau for >4 weeks, consider
a deload week (?50?% effort) to allow the nervous system and muscles to fully recover.
---
???? Quick?Reference Checklist
? Item
1?? Warm?up & mobility (5–10 min)
2?? Main lifts: 3–4 sets × 6–8 reps
3?? Accessory work: 2–3 exercises, 3 sets × 10–12
reps
4?? Cool?down stretch + foam roll (5 min)
5?? Log training data & nutrition in app
---
???? How to Use This Sheet
Print or copy the sheet for each workout session.
Record your sets, reps, and weights after each exercise.
Check off the accessory exercises as you complete them.
Review at the end of the week: what worked? What needs adjustment?
Final Tip:
Consistency beats intensity. Keep moving, stay hydrated, and trust the
process. You’ve got this! ????
---
????? How to Organize Your Training Data in a
Database (SQL + Python)
Below is a step-by-step guide for creating an SQLite
database that stores your training logs.
The Python script demonstrates how to insert, query, and update
records using `sqlite3`.
---
1?? Create the Database Schema
-- schema.sql
CREATE TABLE IF NOT EXISTS workouts (
id INTEGER PRIMARY KEY AUTOINCREMENT,
workout_id TEXT NOT NULL UNIQUE,
date DATE NOT NULL,
exercise TEXT NOT NULL,
set_no INTEGER NOT NULL,
reps INTEGER,
weight_kg REAL,
notes TEXT
);
CREATE TABLE IF NOT EXISTS users (
id INTEGER PRIMARY KEY AUTOINCREMENT,
username TEXT NOT NULL UNIQUE,
created_at TIMESTAMP DEFAULT CURRENT_TIMESTAMP
);
`workout_id`: Unique identifier for each
workout session.
`date`, `exercise`, `set_no` provide a natural key to identify individual sets.
3. Database Architecture (Relational vs. NoSQL)
3.1 Relational Model
Pros:
Strong Consistency: ACID transactions ensure that all related data is updated atomically.
Schema Enforcement: Guarantees data validity and
reduces data corruption risk.
Complex Queries & Joins: Efficient for reporting, analytics, and multi-table queries.
Cons:
Scalability Limits: Horizontal scaling (sharding)
can be complex; vertical scaling (adding resources) is often simpler but
limited by single-node capacity.
Flexibility Constraints: Schema changes require migrations that can disrupt services
if not handled carefully.
3.2 NoSQL Model
Pros:
Horizontal Scalability: Designed to scale out across many nodes with minimal effort.
Flexible Schemas: Allows dynamic attributes; useful
for evolving data structures or rapid prototyping.
High Throughput & Low Latency: Optimized for specific access patterns (e.g., key-value lookups).
Cons:
Limited Query Capabilities: Complex queries may require denormalization or secondary indexing,
adding complexity.
Eventual Consistency Models: May not guarantee immediate consistency
across replicas.
3.3 Decision Matrix
Criterion NoSQL SQL
Schema Flexibility High Low
Complex Queries (Joins) Limited Strong
Transactions Weak/No ACID Full ACID
Read/Write Scalability Horizontal Vertical
Data Consistency Eventual Strong
Given the system’s need for robust relational data handling, strong consistency, and complex queries, a relational database is justified.
---
4. Performance Enhancements
4.1 Indexing Strategy
Primary Keys: Already indexed by definition.
Foreign Keys:
- `fk_licence_application_user_id` on `LicenceApplication.user_id`.
- `fk_licence_application_officer_id` on `LicenceApplication.officer_id`.
- `fk_licence_user_organisation_id` on `LicenceUser.organisation_id`.
- `fk_licence_user_officer_id` on `LicenceUser.officer_id`.
Composite Index:
- `(user_id, licence_id)` in `LicenceUser` to accelerate lookup
of licences per user.
These indexes support joins and filters on foreign key columns efficiently.
---
4. Query Performance
a) Count Licence Applications by Status
SELECT status, COUNT() AS cnt
FROM LicenceApplication
WHERE status IN ('Submitted', 'Approved', 'Rejected')
GROUP BY status;
Uses index on `status` (if present). If not indexed, consider adding an index on `status` for frequent status-based queries.
b) Count Licence Applications by Status and Category
SELECT la.status, c.category_id, COUNT() AS cnt
FROM LicenceApplication la
JOIN LicenceCategory lc ON la.licence_category_id = lc.id
JOIN Category c ON lc.category_id = c.category_id
WHERE la.status IN ('Submitted', 'Approved', 'Rejected')
GROUP BY la.status, c.category_id;
Requires join on `LicenceCategory` and `Category`. Ensure indexes:
- `licence_category_id` in `LicenceApplication`.
- `category_id` in `LicenceCategory`.
- Primary key on `Category`.
Performance Tips
Index Maintenance: Regularly rebuild fragmented indexes, especially after bulk inserts.
Query Plan Analysis: Use execution plans to confirm indexes are used;
adjust hints if necessary.
Partitioning: For very large tables (e.g., `LicenceApplication`), consider partitioning by date or status.
7. Example Scripts
Below are example scripts for common tasks:
7.1 Create a New Licence
-- Insert into Licence table
INSERT INTO Licence (Name, Description)
VALUES ('Basic API Access', 'Allows access to basic
endpoints');
-- Get the new Licence ID
DECLARE @LicenceId INT = SCOPE_IDENTITY();
-- Grant necessary permissions
INSERT INTO Permission (LicenseId, FeatureName, IsGranted)
SELECT @LicenceId, Name, 1 FROM PermissionTemplate;
7.2 Create a New User and Assign a Licence
-- Insert new user
INSERT INTO UserProfile (UserName, Email, PasswordHash)
VALUES ('john_doe', 'john@example.com', HASHBYTES('SHA2_256', 'password123'));
DECLARE @UserId INT = SCOPE_IDENTITY();
-- Create profile
INSERT INTO Profile (UserId) VALUES (@UserId);
-- Assign licence
INSERT INTO UserLicense (ProfileId, LicenceId)
SELECT p.ProfileId, l.LicenceId
FROM Profile p
JOIN Licence l ON l.Name = 'Standard'
WHERE p.UserId = @UserId;
7. Handling Customizations
Custom Features: If your application has custom features not directly mapped to `Feature` or `Action`, you can extend the model with new tables and relationships.
Permissions Matrix: Maintain a permissions matrix that correlates
user roles, profiles, and feature access.
8. Maintaining Integrity
Use foreign key constraints to ensure referential integrity.
Consider using triggers or stored procedures for complex logic during insert/update/delete operations.
Implement auditing fields (CreatedBy, CreatedDate, ModifiedBy, ModifiedDate) for traceability.
Summary
Design a robust data model:
- Map `Feature`, `Action`, and `Profile` tables.
- Define relationships with junction tables (`FeatureProfileLink`, `ProfileUserMapping`).
Implement the database schema:
- Use proper keys, constraints, and indexing.
Create stored procedures for CRUD operations.
Develop a UI layer:
- Use ASP.NET MVC or WebForms.
- Provide forms to add/edit features, actions,
profiles, and link them.
Test thoroughly with sample data.
This guide outlines the steps from conceptual mapping to actual implementation in a .NET environment, ensuring that your web
application can dynamically manage feature links, profile access, and user assignments.Nice post. I learn something totally new and challenging on blogs I stumbleupon on a daily basis.
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