Labricciosa sgp


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  • I have been dedicated to fitness since I was in 7th grade. Being in shape makes me feel good about myself. I have been exercising through sports since elementary school, but only started lifting weights and doing strength and conditioning training for a couple years. I started more intense training during my sophomore year because it was necessary in order to excel in wrestling, which was an important sport to me. After years of training, however, I seem to be stuck in a plateau with my level of strength and fitness. So I wanted to research this topic so that I would see improvement again and so I could help others interested in strength and conditioning to increase their strength and get the body they want.\n
  •\n\n(As of 2009)\n\n\n\n
  • Muscles grow when muscle protein synthesis increases faster than how quickly muscle protein breaks down. That basically means when protein adds more to your muscle faster than how fast you burn muscle by using them. Resistance exercise causes hypertrophy (muscle growth) to occur (which I will talk about in a few slides), ultimately resulting in muscle growth. When the muscles grow, it results in strength. Muscle mass occurs the most quickly at the beginning of a training program.\n\n\n\n
  • Studies show that men and women’s bodies respond similarly to resistance exercise, however, due to differences in body size and hormone levels, women cannot attain the same size that men potentially can.\n
  • Hypertrophy is the increase of the size of muscle cells. There are two different types of muscular hypertrophy: sarcoplasmic and myofibrillar. \n \n\n \n
  • During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases, but there is no increase in muscular strength. Sarcoplasmic hypertrophy is characteristic of the muscles of bodybuilders.\n
  • During myofibrillar hypertrophy, the number of proteins in the muscles increase and add to muscular strength as well as a small increase in the size of the muscle. Myofibrillar hypertrophy is a characteristic of Olympic weightlifters.\n \n\n
  • Certain foods are more beneficial to eat when attempting to add muscle to the body. For example, a high protein intake is essential to muscle increase since protein is the main nutrient that rebuilds and repairs muscles after strength training. Also, a proper fat and red meat intake are necessary to enhance the testosterone levels in a person that help increase strength. \n\n
  • The body uses protein to build and repair muscle tissue. Protein is a “macronutrient”, like fat and carbohydrates, meaning that the body needs relatively large amounts of it. However, unlike fat and carbohydrates, the body doesn’t store protein, and therefore has no reservoir to take from when it needs more, so it is important to eat protein everyday. \n\n\n\n\n\n
  • Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That's because when lifting extremely heavy, protein is even more critical—for several reasons. The most important reason is to protect the muscles. The heavier the lift, the more damage the muscle fibers undergo. The more damage muscle fibers endure, the more recovery they will need. More damage and recovery leads to more growth. These three processes require protein. When lifting heavy eat about 1.5 grams per pound of body weight per day so that the muscles grow back stronger.\n
  • Good sources of quality protein include eggs, beef, poultry, fish, and dairy, not to mention whey protein.\n
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  • Carbohydrates are necessary for energy and to keep that energy after each set of exercise. \n\n\n\n
  • The average person should eat about 2—3 grams of carbs per pound of body weight per day and up to 4 grams per pound on training days.\n
  • Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread and pastas, brown rice, and sweet potatoes.\n
  • Saturated and unsaturated fats are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. \n\n
  • Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue.\n
  • A good source of saturated fat is beef, which provides protein and fat.\nGood sources of healthy monounsaturated fats include olive oil, mixed nuts, avocadoes, and peanut butter. 30% of total daily calories should be from fat, and 10% of those calories should be from saturated fat. \n
  • For harder workouts, it is necessary to eat an abundance of calories. During training days, a person should eat about 20 calories per pound of body weight per day. This will ensure that more calories are eaten than burned. If a person burns more than they eat, their body will not regenerate muscle and could actually get weaker rather than stronger. \n\n(that’s what happened to me during wrestling season)\n\n\n
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  • Creatine improves performance in high-intensity exercise, increases energy levels, and speeds up recovery rates. It's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the effect of hydrating muscle cells with water. It enhances muscle growth too, making muscle fibers bigger and stronger. \n\n\n\n
  • Side effects of creatine may include water retention, nausea, diarrhea, cramping, muscle pain, and high blood pressure. To prevent dehydration, experts often suggest drinking plenty of water when using creatine.\n
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  • Anabolic steroids facilitate the growth of skeletal muscle. \n\n\n
  • However, abuse has been associated with a wide range of side effects ranging from some that are physically unattractive, such as acne and breast development in men, to others that are life threatening to both males and females including liver cancer, heart attacks, and elevated cholesterol levels. Most of the effects are reversible if the abuser stops taking the drug, but some can be permanent. In addition to the physical effects, anabolic steroids can also cause increased irritability and aggression. Steroid use among adolescents can also stop the lengthening of their bones resulting in stunted growth.\n
  • Strength training helps you:\nDevelop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.\nControl your weight. As you gain muscle, your body burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.\nReduce your risk of injury. Building muscle helps protect your joints from injury.\nBoost your stamina. As you get stronger, you won't fatigue as easily.\nManage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.\nSharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.\n\n
  • I will now begin talking about types of workouts for each muscle category.\n
  • Stretching is the most important part of every workout. It should be done before the workout (usually after a warm-up) and immediately after the workout is completed. This will prevent pulled muscles and cramps. You can’t workout if your muscles are pulled! Stretching also increases flexibility. Different stretches are used for different types of workouts, you stretch the muscles that you are going to be using in your workout.\n\n\n
  • The targeted muscles in the arms are the biceps, triceps, forearms, and wrists. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
  • Biceps are targeted by different types of curls consisting of concentration, hammer, low/high pulley, barbell, machine, preacher and reverse curls. They can also be targeted by pull-ups.\n
  • Triceps are targeted by pushdowns, triceps extensions, kickbacks, and dips.\n
  • Reverse curls, wrist curls, reverse wrist curls, and reverse pushdowns workout the forearms and wrists.\n
  • Shoulders are targeted by back and front presses, several types of lateral raises, and several types of rows. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
  • The main ways people target their chest is by bench pressing and push-ups. They can also workout their chest with dips, flys and pullovers. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
  • The back can be targeted by chin-ups, pulldowns, rows, deadlifts, and shrugs. \nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
  • The muscles targeted in the legs are all areas of the quads and calves. Squats, leg extensions, leg presses, leg curls, and calf raises are used to target the muscles in the legs. Running in general is also a great exercise for the legs. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
  • Perhaps the least exercised muscles are in the buttocks and when it is exercised, it is usually women performing those exercises. The buttocks can be targeted by lunges, kick backs, hip extensions, bridging, and hip abductions. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
  • Crunches, sit-ups, leg raises, and rotations can be used to target the abdomen. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
  • In Insanity, Shaun T uses a method called Max Interval Training. It's not your typical interval workout. You'll do cardio and plyometric drills with intervals of strength, power, resistance, and core training. It all happens in long bursts of maximum-intensity exercises with short periods of rest so you can burn up to 1,000 calories in an hour.\n\n\n
  • This is Shaun T, the trainer for Insanity. He runs all of the workouts.\n
  • Insanity comes with a nutrition plan designed to help you lose your fat and get lean. I was trying to get leaner, but my main goal was to get bigger and the following the nutrition plan almost always resulted in weight loss so I decided not to do it. I couldn’t afford all the food for it anyway and my mom wouldn’t pay for it so I couldn’t do it even if I wanted to.\n
  • These are the different discs for Month 1. There is a calendar showing you which day you are supposed to do each one. Every Thursday was Cardio Recovery and Pure Cardio and Cardio Abs were usually combined.\n
  • -This disc is meant to help burn fat with intervals of plyometric exercises primarily in the lower body and also has cardio exercises meant to cause you to sweat.\n\n
  • -This disc helps you build lean muscle and increase your upper body definition. In this disc you will do many strength training and power moves like many variations of pushups. \n\n
  • -Most of the discs involve intervals of about 3-4 minute workouts with a 30 second break in between. But, the pure cardio disc is exactly what it sounds like. It has non-stop cardio workouts with no break in between.\n\n
  • -In Cardio Abs you will just do cardio moves that target the abs. This disc is never done alone, it is usually done after the pure cardio disc.\n
  • -Every Thursday in month 1, cardio recovery is played to give the muscles a slight rest. It consists of mostly stretching and light cardio intervals.\n
  • -Every two weeks, the fit test disc is performed to see how much you improved from the beginning. You perform the same 8 workouts each time and record your times to see if you improved.\n
  • These are Steve’s results from the fitness test on day 1.\n
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  • These are my results from the fitness test on day 1.\n
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  • -After a month of intense workouts the body needs to recover, which is what recovery week is for. The core cardio and balance disc is done everyday during the week between month 1 and month 2. It has mostly stretching and light exercises to keep the muscles loose.\n\n
  • -These are the discs from Month 2.\n
  • This is similar to the the Plyometric Cardio Circuit with intervals that are meant to make you sweat, but the intervals are longer and the workouts are more intense.\n
  • Max Interval Plyo is designed to push your legs with plyometric and power workouts. These exercises are all more intense then the ones done in month 1.\n
  • Max Cardio Conditioning is similar to the setup of the Pure Cardio disc in month 1, but again, the exercises are more intense. Also, Cardio Abs is always done immediately after this disc is done.\n
  • Just like in month 1, every thursday is recovery day. But instead of the cardio recovery disc, you do this disc on thursdays in month 2. The only differences between the two discs are that this one is longer and the exercises are a little bit different, but the idea is the same. It is just designed to help your muscles recover and give them a break.\n
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  • For my class activity we’re going to be doing an ab workout from Insanity’s Cardio Abs disc, but only a portion of it to give you an idea of what it’s like. Steve Kuk will be your trainer for today.\n
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  • This quote defines my whole project. It is hard work to create the body you desire and could take a very long time. It takes perseverance and dedication to your nutrition and workout plan to finally achieve that strong and toned body. But, once you finally attain the body you originally aspired for, it feels so great since you know how much work it took and that there was no easy way to do it. Strength and conditioning can improve your life physically and mentally. A strong and conditioned body will make you gain confidence, live longer, and ultimately feel better.\n
  • Labricciosa sgp

    1. 1. Strength and Conditioning
    2. 2. Thesis Millions of people struggle to transform their bodies into astrong and toned one that they can be proud of. This is because they are unaware of how that transformation is made. They lack understanding of the proper nutrition and workouts necessary to create that body. A strong and conditioned body can help boost confidence, raise self-esteem, and make that person feel less lethargic and more energized.
    3. 3. Personal Relevance Little Gianni at 15
    4. 4. Statistics 75% of people are unhappy with their body. 36.6% of Americans are overweight. 26.5% of Americans are obese.
    5. 5. Physiology How do muscles grow?
    6. 6. Do muscles grow similarly for men and women? Sort Of
    7. 7. HypertrophyTwo Types of Muscular Hypertrophy: Sarcoplasmic Myofibrillar
    8. 8. Sarcoplasmic
    9. 9. Myo brillar http://farm5.static.
    10. 10. NutritionWhat are the right foods to eat when you want to gainmuscle?
    11. 11. Protein
    12. 12. How much protein should I eat? Why? About 1.5 grams per pound of body weight Protects Muscles Recovers Muscles Grows Muscles http://farm3.static.
    13. 13. Sources of ProteinEggsBeefPoultryFishDairyWhey Protein
    14. 14.
    15. 15. How many carbohydrates should I eat?2-3 grams per pound of body weight4 grams on training days
    16. 16. Sources of CarbohydratesOatmealWhole-wheat BreadPastasBrown RiceSweet Potatoes
    17. 17. Fats
    18. 18. Healthy FatsHelp You Stay LeanHelp Your Joints Recover
    19. 19. SourcesSaturated BeefMonounsaturated Fats Olive Oil Mixed Nuts Avocados Peanut Butter
    20. 20. Calories
    21. 21. Supplements
    22. 22. Weight-LossSupplements
    23. 23. Designed to:Help you lose moreweight than dieting alone Significantly Reduce BMI Increase Energy2 caplets 3x daily
    24. 24. Creatine
    25. 25. Side EffectsWater RetentionNauseaDiarrheaCrampingMuscle PainHigh Blood PressureDehydration
    26. 26.
    27. 27. Steroids
    28. 28. Side EffectsAcne IrritabilityBreast Development in AggressionMen Stunted GrowthLiver CancerHeart AacksElevated CholesterolLevels hp://
    29. 29. Why Work Out? Strength Training Helps You: Develop Strong Bones Control Your Weight Reduce Your Risk of Injury Boost Your Stamina Manage Chronic Conditions Sharpen Your
    30. 30. Types of Workouts Arms Shoulders Chest Back Legs Buttocks Abdomen
    31. 31. StretchingDecreases the risk ofinjuryImproves athleticperformanceIncreases flexibility
    32. 32. Arms - Biceps - Triceps - Forearms - Wrists
    33. 33. BicepsCurls Concentration Hammer Low/High Pulley Barbell Machine Preacher Reverse
    34. 34. Forearm and Wrist Reverse Curls Wrist Curls Reverse Wrist Curls Reverse Pushdowns
    35. 35. ShouldersBack PressesFront PressesLateral Raises Rows
    36. 36. Back Chin-ups Pulldowns Rows Deadlifts Shrugs
    37. 37. Legs Squats Leg Extensions Leg Presses- Quads Leg Curls- Calves Calf Raises Running
    38. 38. Buttocks Lunges Kick Backs Hip Extensions Bridging Hip Abductions
    39. 39. Abdomen Crunches Sit-ups Leg Raises Rotations
    40. 40. Application
    41. 41. 2011/03/insanity-workout-shaun-t.jpg
    42. 42.
    43. 43. Month #1Plyometric Cardio IntervalCardio Power and ResistancePure CardioCardio AbsCardio RecoveryFit Test
    44. 44.
    45. 45.
    46. 46.
    47. 47.
    48. 48.
    49. 49.
    50. 50. Day #1 ResultsSteve Kuk Exercise # Amount Switch Kicks 68 Power Jacks 50 Power Knees 83 Power Jumps 32 Globe Jumps 7 Suicide Jumps 16 Push-up Jacks 18 Low Plank Oblique 43
    51. 51. Day #15 ResultsSteve Kuk Exercise # Amount Switch Kicks 103 (+35) Power Jacks 59 (+9) Power Knees 103 (+20) Power Jumps 52 (+20) Globe Jumps 10 (+3) Suicide Jumps 20 (+4) Push-up Jacks 23 (+5) Low Plank Oblique 56 (+13)
    52. 52. Day #1 ResultsGianni Labricciosa Exercise # Amount Switch Kicks 106 Power Jacks 62 Power Knees 112 Power Jumps 72 Globe Jumps 8 Suicide Jumps 22 Push-up Jacks 34 Low Plank Oblique 78
    53. 53. Day #15 ResultsGianni Labricciosa Exercise # Amount Switch Kicks 132 (+26) Power Jacks 64 (+2) Power Knees 120 (+8) Power Jumps 78 (+6) Globe Jumps 12 (+4) Suicide Jumps 24 (+2) Push-up Jacks 38 (+4) Low Plank Oblique 92 (+14)
    54. 54. Recovery Week
    55. 55. Month #2Max Interval CircuitMax Interval PlyoMax Cardio ConditioningMax Recovery
    56. 56.–-Max-Interval-Circuit.png&imgrefurl=
    57. 57.
    58. 58.
    59. 59.
    60. 60. Day #1 ResultsSteve Kuk Exercise # Amount Switch Kicks 68 Power Jacks 50 Power Knees 83 Power Jumps 32 Globe Jumps 7 Suicide Jumps 16 Push-up Jacks 18 Low Plank Oblique 43
    61. 61. Day #63 ResultsSteve Kuk Exercise # Amount Switch Kicks 129 (+61) Power Jacks 65 (+15) Power Knees 106 (+23) Power Jumps 67 (+35) Globe Jumps 11 (+4) Suicide Jumps 25 (+9) Push-up Jacks 33 (+15) Low Plank Oblique 65 (+22)
    62. 62. Day #1 ResultsGianni Labricciosa Exercise # Amount Switch Kicks 106 Power Jacks 62 Power Knees 112 Power Jumps 72 Globe Jumps 8 Suicide Jumps 22 Push-up Jacks 34 Low Plank Oblique 78
    63. 63. Day #63 ResultsGianni Labricciosa Exercise # Amount Switch Kicks 145 (+39) Power Jacks 70 (+8) Power Knees 129 (+17) Power Jumps 85 (+13) Globe Jumps 14 (+6) Suicide Jumps 27 (+5) Push-up Jacks 51 (+17) Low Plank Oblique 104 (+26)
    64. 64. Before (Steve)
    65. 65. After (Steve)
    66. 66. Before (Gianni)
    67. 67. After (Gianni)
    68. 68. Class Activity
    69. 69. Works Cited"The Benefits of Protein." N.p., n.d. Web. 2 May 2011. <http:/ / fitness-exercise/guide/benefits-protein >."Creatine." N.p., n.d. Web. 2 May 2011. <http:/ / creatine.html >.Delavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print."5 Ways To Eat For Strength." N.p., n.d. Web. 2 May 2011. <http:/ />."How Do Muscles Grow?" N.p., n.d. Web. 2 May 2011. <http:/ / Article%20folder/musclesgrowLK.html >."Hypertrophy." N.p., n.d. Web. 2 May 2011. <http:/ / hypertrophy.shtml >."Insanity." N.p., n.d. Web. 2 May 2011. <http:/ / workout-routines/insanity-workout>.Nessel, Edward H. "The Physiology of Being in Shape: Adaptation at its Best." AMAA: n. pag. Gale Student Resources in Context. Web. 3 Nov. 2010.
    70. 70. Works Cited (Cont.)Pagano, Joan. Strength Training for Women. Ed. Jennifer Jones, Gillian Roberts, and Marianne Markham. New York: DK Publishing, Inc., 2005. Print.Sports Fitness Advisor. N.p., n.d. Web. 21 Dec. 2010. <>."Steroids Facts & Figures." N.p., n.d. Web. 2 May 2011. < >.Stoppani, Jim. "Eat for Strength." Joe Weiders Muscle & Fitness: n. pag. Gale Student Resources in Context. Web. 3 Nov. 2010."Strength Training, Part I: Building Muscles to Improve Health." Harvard Health Publications 14.3 (2009): n. pag. EBSCOhost. Web. 21 Dec. N.p., n.d. Web. 17 Feb. 2011."Stretching: Focus on Flexibility." N.p., n.d. Web. 23 May 2011. <> N.p., n.d. Web. 17 Feb. N.p., n.d. Web. 23 May 2011. <http:/ / Three-out-of-four-unhappy-with-body-shape.html> N.p., n.d. Web. 23 May 2011. <http:/ / percentage-of-overweight-obese-americans-swells>.
    71. 71. Conclusion “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” - Joseph Pilates
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