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SGP Powerpoint

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Jacob Skidds (SGP NING)

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SGP Powerpoint

  1. 1. Weightlifting and Proper Nutrition<br />Jacob SkiddsMrs. Rieger3/2/10<br />
  2. 2. Thesis<br />Obesity and the lack of fitness arebecoming“large” problems in our society. A multitude of solutionscan beusedtocorrect these problems. Weightlifting, accompanied by proper nutrition, can have positive effects on strength, weight, and the overall health of an individual.<br />
  3. 3. Personal Relevance<br />When I was younger I used to fit into the obese category. Finally, one day, I decided to do something about it which was weight lift. I then weight lifted on and off for the next 4 years to get where I am now, more muscle and less body fat.<br />
  4. 4. Nutrition<br />Your body has different needs, and one major need is fuel<br />We attain this fuel fromcalories from food<br />Calorie (defined as the amount of energy needed to heat up 1 cubic centimeter of water 1*C)<br />Different macronutrients have different roles and values<br />We need certain nutrients within our body besides just fuel<br /><ul><li>http://www.eternity-fitness.com/Images/nutrition-fgp.gif
  5. 5. Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
  6. 6. http://www.eternity-fitness.com/Images/nutrition-fgp.gif
  7. 7. Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. </li></li></ul><li>Protein<br />Broken down into Amino Acids (AA) within the body<br />We attain our Essential Amino Acids (EAA) from our nourishment<br />Do not make EAA within our body so its important to ingest protein<br />Used to make and rebuild muscle<br /><ul><li>http://farm1.static.flickr.com/185/448971179_c71b0d4d4c.jpg
  8. 8. http://www.web-books.com/eLibrary/Medicine/Physiology/Muscular/muscle_structure.jpg
  9. 9. http://almarose.files.wordpress.com/2008/09/istock_legumes.jpg
  10. 10. http://decideforyourself.files.wordpress.com/2008/05/milk_325.jpg
  11. 11. Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition.”
  12. 12. Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>. </li></li></ul><li>Amino Acids and Weightlifting<br />BCAA’s<br />Stand for branched Chain Amino Acids<br />The three BCAAs are:<br />Leucine<br />Isoleucine<br />Valine<br />Comprise of about 1/3 of the body’s muscle<br />Used as a supplement to weightlifting<br /><ul><li>http://image.made-in-china.com/2f0j00ovtaChuFgWbr/L-Leucine-61-90-5-.jpg
  13. 13. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Carbohydrates<br />Main intake of calories<br />Simple and complex<br />Simple include:<br />Sugars<br />Complex include:<br />Starches<br />If you do not use these carbs, they are stored as glycogen<br /><ul><li>http://www.jelks-coffee.com/newshop/contents/media/dots.jpg
  14. 14. http://traumwerk.stanford.edu/philolog/grain.jpg
  15. 15. Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. </li></li></ul><li>Fats<br />Also known as lipids<br />Long branched hydrocarbons with the highest caloric value<br />There are “Good and Bad” fats<br /><ul><li>Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
  16. 16. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Fat Storage<br />Stored in adipose tissue<br />Fat has the highest caloric value<br />Used in times of fasting<br /><ul><li>http://blahfeme.typepad.com/blahfeme/images/ist2_1051832_fat_man_1.jpg
  17. 17. -Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. </li></li></ul><li>Vitamins/Minerals<br />Example Vitamins<br />Vitamin A (eyesight)<br />Vitamin C (Immune system and connective tissue)<br />Vitamin D (Works with calcium to build strong bones)<br />Example Minerals:<br />Calcium (Strong bones)<br />Iron (Hemoglobin)<br />Phosphorous (formation of DNA)<br /><ul><li>http://protinat.com/store/images/Vitamins.jpg
  18. 18. Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
  19. 19. DiPalma, Joseph R., M.D. “Vitamins and Minerals.” Grolier Multimedia Encyclopedia. 2009, Web. 3 Dec. 2009. <http://gme.grolier.com/bin/‌article?assetid=0304690-0>.
  20. 20. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Water<br />Our body is composed of about 2/3 water<br />Needed for almost every bodily function<br />Major body parts are composed of mostly water <br /><ul><li>http://www.liquidsculpture.com/images/water/water-drop.jpg
  21. 21. Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.
  22. 22. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>“Bad” Supplements<br />Steroids<br />Pro-hormones<br />Methamphetamines<br /><ul><li>http://www.pages.drexel.edu/~js838/index_files/image025.gif
  23. 23. National Institute of Health. "Anabolic Steroid Abuse." National Institute of      Drug Abuse. N.p., n.d. Web. 16 May 2010.      <http://www.steroidabuse.gov/>. </li></li></ul><li>“Good” Supplements<br />Protein<br />EAA &BCAA<br />Plant extracts<br />Fatty Acids<br />Creatine<br /><ul><li>http://iwillinspireyou.com/wp-content/uploads/2010/03/shake.jpg
  24. 24. Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition."
  25. 25. Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.</li></li></ul><li>Protein<br />Two popular forms:<br />Whey <br />Cassein<br /><ul><li>http://lbnutrition.com/Catalog/nfoscomm/catalog/images/mm5.gif
  26. 26. Medical Research Insitute. N.p., n.d. Web. 16 May 2010.      <http://www.mri-performance.com/>. </li></li></ul><li>Essential and Branched Chain Amino Acids<br />EAA (11 in total)<br />Isoleucine<br />Leucine<br />Lysine<br />Methionine<br />Phenylalanine<br />Threonine<br />Tryptophan<br />Valine<br />Histodine<br />Tyrosine<br />Selenocysteine<br />L- GLUTAMINE<br /><ul><li>http://en.wikipedia.org/wiki/File:L-Glutamin_-_L-Glutamine.svg
  27. 27. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Plant Extracts<br />These are used in lifting in place of our normal hormones<br />Examples<br />20-hydroxyecdysterone<br />Methylhexamine<br />1,3-Dimethylamylamine<br /><ul><li>http://animal-world.com/encyclo/fresh/plants/StemPlants/images/FountainPlant_OphiopogonJaponicusWFPS_C1094.jpg
  28. 28. Medical Research Insitute. N.p., n.d. Web. 16 May 2010.      <http://www.mri-performance.com/>. </li></li></ul><li>Fatty Acids<br />Transduction pathway<br />Nerve to muscle<br />Nerve axons are covered in fat to make the signal faster and stronger<br />New axons arise when stimulated enough to speed up time of contraction<br />Formation of new cells<br /><ul><li>http://www.educarer.com/images/brain-nerve-axon.jpg
  29. 29. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Creatine<br />Increase strength <br />Increase size<br />Two types<br />Monohydrate<br />Ethyl Ester<br />http://www.rice.edu/~jenky/images/creatine_reviewPCT01.JPG<br />Medical Research Insitute. N.p., n.d. Web. 16 May 2010.      <http://www.mri-performance.com/>.<br />Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print.<br />
  30. 30. Balanced and Unbalanced Diets<br />Balanced<br />For everyday goals of optimum nutrition<br />Keeping healthy<br />Unbalanced<br />To achieve certain goals<br />More protein and carbs to gain muscle<br />Less carbs and calories to become more “lean”<br /><ul><li>http://static.howstuffworks.com/gif/usda-calorie-counting-tips-1.jpg
  31. 31. Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition."
  32. 32. Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.
  33. 33. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.
  34. 34. Medical Research Insitute. N.p., n.d. Web. 16 May 2010.      <http://www.mri-performance.com/>. </li></li></ul><li>Muscles<br />Composed of and created through protein<br />In order to maintain:<br />Calories <br />Constant use<br />All muscles<br />Move through contraction<br />Actin and Myosin:<br />Bind, pull together, and release<br />Exist in antagonistic pairs<br />Eg. Biceps/Triceps and Quadriceps/Hamstring<br /><ul><li>http://www.midpenchiro.com/uploads/Image/muscle_diagram.jpg
  35. 35. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.     Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Muscles Cont.<br />All muscles have at least 2 points where they attach to bone<br />Point of origin<br />Where muscle attaches to bone, through tendons, and does not act on that bone in motion<br />Point of insertion<br />Where muscle attaches to target bone, through tendons, and when they contract the bone moves<br /><ul><li>http://www.progress.com.sg/files/image/Kinesio/gastro_muscle.jpg
  36. 36. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Muscles Cont.<br />All muscles require ATP (Adenine Triphosphate) to contract and relax, and we receive our ATP through carbohydrates and fats we intake and is processed through:<br />Respiration<br />Aerobic<br />Anaerobic<br /><ul><li>http://www.bio.miami.edu/~cmallery/150/makeatp/c9x6cell-respiration.jpg
  37. 37. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>Weightlifting<br />Stresses the muscles<br />Great type of exercise<br />Burns a great deal of calories<br />Puts on muscle (with proper diet)<br />(maintaining muscle takes more calories)<br />Increased Hormone Levels<br /><ul><li>http://static.howstuffworks.com/gif/usda-calorie-counting-tips-1.jpg
  38. 38. Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.
  39. 39. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Hormones<br />Epinephrine (Adrenaline)<br />Testosterone<br />Human Growth Hormone (HGH)<br />Thyroid Stimulating Hormone (TSH)<br /><ul><li>Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. </li></li></ul><li>“Critical Period”<br />30 mins – 90 mins<br />Blood vessels dilated (nitric oxide, NO)<br />Muscles flooded with nutrients<br />Uptake by the muscles<br /><ul><li>http://home.vicnet.net.au/~hmwkhelp/images/flood.jpg
  40. 40. Medical Research Insitute. N.p., n.d. Web. 16 May 2010.      <http://www.mri-performance.com/>. </li></li></ul><li><ul><li>http://www.midpenchiro.com/uploads/Image/muscle_diagram.jpg
  41. 41. http://www.midpenchiro.com/uploads/Image/muscle_diagram.jpg</li></li></ul><li>Important Weightlifting Exercises (UB)<br />Upper Body<br />Bench Press (flat, incline, decline)<br />Pectorals, Triceps <br />Pectoral Flies<br />Pectorals<br />Military Press<br />Shoulders, Back<br />Curls<br />Biceps<br />Crunches<br />Abdominals<br />Triceps Extensions<br />Triceps<br />Shrugs<br />Trapezius<br />Rows (bent over & standing)<br />LatimusDorsi, Biceps<br /><ul><li>http://southernpowerliftingclub.com/Photos/bench_press.jpg
  42. 42. Information-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Bench Press<br />Works mainly chest muscles as well as triceps<br />Pushing up a weight while lying on your back<br />Flat<br />Incline<br />Decline<br /><ul><li>http://www.true-natural-bodybuilding.com/equipment/bench-presses/maxicam-flat-bench-press-12.jpg
  43. 43. http://bodbot.com/Images/incline-bench-press2.jpg
  44. 44. http://2.bp.blogspot.com/_IWEk3eigN9s/SU-30-l9K4I/AAAAAAAAABI/YcKZPbfK8oI/s320/chest-exercises-decline-barbell-bench-press.gif
  45. 45. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Pectoral Flies <br />Works the chest<br />Pull your arms together<br /><ul><li>http://www.fitplusgroups.com/gbr_bsr/111-2igl.jpg
  46. 46. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Military Press<br />Works the shoulders and back<br />Sitting up controlled movement<br /><ul><li>http://www.staticcontraction.com/images/shoulder.jpg
  47. 47. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Curls<br />Many different variations of this exercise<br />Works the biceps muscle groups<br />Bi standing for two<br />Ceps standing for head<br /><ul><li>http://www.elderlycare.net/images/bicep-curl.jpg
  48. 48. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Triceps Extensions<br />Works the back of the upper arm<br />Known as triceps <br />Made of 3 different heads <br />Where the tri- in triceps comes from<br /><ul><li>http://photo.mensfitness.co.uk/images/library_UK_10/seated_onearm_overhead_triceps_extension_5335_7.jpg
  49. 49. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Crunches/Sit-Ups<br />Works the abdominal and oblique muscle group<br />Used to get the “packs”<br /><ul><li>http://6packquest.com/gladiator_abs.jpg
  50. 50. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Shrugs<br />Works mainly the trapezius muscle<br />The muscles to either side of the neck<br />Shrugging with weight<br /><ul><li>http://farm1.static.flickr.com/64/202877548_4d79cd1281_m.jpg
  51. 51. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Rows (upright & bent-over)<br />Works the back and arm<br />LatimusDorsei<br />Teres Major & Minor<br />Rhomboid<br />Infraspinatus<br />Supraspinatus<br />Trapezius<br />Biceps<br /><ul><li>http://www.mothernature.com/images/library/books/PeakCond/Back-6b.GIF
  52. 52. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Important Weightlifting Exercises (LB)<br />Lower Body<br />Leg Press or Squat<br />Quadriceps, Gluteus Maximus<br />Leg Curls<br />Hamstrings<br />Leg Extensions<br />Quadraceps<br />Calf Raises<br />Calves<br />Lunges<br />Quadriceps, Gluteus maximus and minor, Hamstrings<br />Hip Abduction<br />Glutes, hip abductors<br /><ul><li>http://www.greatweightlifting.com/Legs/images/LegPress/LegPress1.JPG
  53. 53. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Leg Press<br />Works the glutes and quads<br />Pressing the weight away from the body<br /><ul><li>http://www.greatweightlifting.com/Legs/images/LegPress/LegPress1.JPG
  54. 54. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Leg Extensions<br />Works the quadriceps <br />Extend your legs from a bent position<br />Weight is placed on the ankles<br /><ul><li>http://www.bodypowerusa.com/bodysolidpics1/images/GLCE365_Leg%20Extension.jpg
  55. 55. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Leg Curls<br />Opposite motion from the extension<br />Contraction of the hamstring <br /><ul><li>http://www.bodysolid-gym-equipment.co.uk/usrimage/dib46-leg-curl.jpg
  56. 56. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Calf Raises<br />Contraction of the calf muscles <br />Pushes the heel up <br /><ul><li>http://www.mooreland.k12.ok.us/sports/lifting/Calf%20Raises.jpg
  57. 57. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Lunges<br />Works 3 major muscle groups<br />Quadriceps<br />Hamstring<br />Glutes<br />Can be done in place or walking<br /><ul><li>http://2.bp.blogspot.com/_tb09mpn5ZGU/R1TUYwU8eNI/AAAAAAAAACo/of4U6dDmb7A/s1600-R/0a1lunges.gif
  58. 58. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Hip Abduction<br />Can be done squeezing in or pushing out<br />Works opposite muscles<br />In<br />Inner thigh<br />Gluteus <br />maximus<br />Minor<br />medius<br />Out<br />Tensor latte<br />Gluteus <br />maximus<br />Minor<br />medius<br /><ul><li>http://imrs.uark.edu/media/Hip_Abduction.jpg
  59. 59. Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. </li></li></ul><li>Application<br /> Over a period of three months I placed Rahul, Josh, and myself on a diet and exercise plan. I achieved great results from this with increases in strength and with Rahul a decrease in weight. Also, overall leanness of us three became much better because our body fat percentages decreased.<br />
  60. 60. Rahul’s Regiment<br /><ul><li>Medical Research Insitute. N.p., n.d. Web. 16 May 2010.      <http://www.mri-performance.com/>. </li></li></ul><li>Lifting Video<br />
  61. 61. Application Cont.<br />Weight<br /> Percent Body fat<br />
  62. 62. Application Cont.<br />Total Weight of Bench, Military, and Leg Press<br />
  63. 63. Class Activity<br />Have students take the quia quiz I have made related to my powerpoint.<br />http://www.quia.com/quiz/2453715.html<br /><ul><li>http://img.search.com/thumb/2/2d/Trapezius_Gray409.PNG/250px-Trapezius_Gray409.PNG
  64. 64. http://cache4.asset-cache.net/xc/89164563.jpg?v=1&c=IWSAsset&k=2&d=77BFBA49EF878921CC759DF4EBAC47D0ED541A7E32681E052891B807D2477F86C7AA592DA5E23711
  65. 65. http://www.teachpe.com/images/muscles/biceps_brachii220.jpg
  66. 66. http://www.best-leg-exercises.com/images/quadriceps.jpg
  67. 67. http://z.about.com/d/pilates/1/0/4/4/-/-/ExternalOblques.png</li></li></ul><li>Bibliography<br />Barber, Tiki, Joe Carini, and Scott Hays. TIki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. <br />Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. <br />Barber, Tiki, Joe Carini, and Scott Hays. TIki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.<br />Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.      Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson      Education , 2005. Print. <br />Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp? ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>. <br />DiPalma, Joseph R., M.D. “Vitamins and Minerals.” Grolier Multimedia Encyclopedia. 2009, n.d. Web. 3 Dec. 2009. <http://gme.grolier.com/‌cgi-bin/‌article?assetid=0304690-0>.<br />Medical Research Insitute. N.p., n.d. Web. 16 May 2010.      <http://www.mri-performance.com/>.<br />National Institute of Health. "Anabolic Steroid Abuse." National Institute of      Drug Abuse. N.p., n.d. Web. 16 May 2010.      <http://www.steroidabuse.gov/>. <br />Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. <br />Waehner, Paige. “Weight Training 101.” About.com. N.p., n.d. Web. 1 Dec. 2009. <http://exercise.about.com/‌cs/‌ exerciseworkouts/‌a/‌weight101.htm>. <br />Web MD. “Building Muscle.” Web MD. N.p., n.d. Web. 1 Dec. 2009. <http://men.webmd.com/‌workout-tips>. <br />Weil, Richard, MD. “Weight Lifting.” MedicineNet.com. WebMD, n.d. Web. 2 Dec. 2009. <http:// www.medicinenet.com/‌weight_lifting/‌article.htm>. <br />

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