Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Labricciosa sgp

338 views

Published on

  • Be the first to comment

  • Be the first to like this

Labricciosa sgp

  1. 1. Strength and Conditioninghttp://www.flickr.com/photos/49604621@N00/25861473/lightbox/
  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. http://farm5.static.flickr.com/4075/4790536660_2173ee6587.jpg
  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.http://www.google.com/imgres?imgurl=http://p90x.iamcanadian.org/wp-content/uploads/2010/10/evolution_20of_20men_small.jpg
  5. 5. Physiology How do muscles grow?http://www.google.com/imgres?imgurl=http://needfornurse.files.wordpress.com/2010/03/anatomy-physiology-student-tutorial-800x800.jpg
  6. 6. Do muscles grow similarly for men and women? Sort Of http://farm2.static.flickr.com/1049/805739645_1f302b1eb6.jpg
  7. 7. HypertrophyTwo Types of Muscular Hypertrophy: Sarcoplasmic Myofibrillar http://farm3.static.flickr.com/2115/3528037094_c0ede9d2fc_b.jpg
  8. 8. Sarcoplasmic http://farm4.static.flickr.com/3354/3227561319_e82a0ea148_b.jpg
  9. 9. Myo brillar http://farm5.static. ickr.com/4025/4717017235_bd5b9cc542.jpg
  10. 10. NutritionWhat are the right foods to eat when you want to gainmuscle? http://farm2.static.flickr.com/1080/644219138_6645a6cf04_b.jpg
  11. 11. Protein http://farm4.static.flickr.com/3220/3024013658_4de4678f89_b.jpg
  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. ickr.com/2219/2057289060_be02cdeb2e.jpg
  13. 13. Sources of ProteinEggsBeefPoultryFishDairyWhey Protein http://farm3.static.flickr.com/2636/3986187901_a22efe93a4_b.jpg
  14. 14. http://www.google.com/imgres?imgurl=http://vegan.fm/wp-content/uploads/2011/03/20110318-023600.jpg
  15. 15. How many carbohydrates should I eat?2-3 grams per pound of body weight4 grams on training days http://farm1.static.flickr.com/41/83431863_84ec3bc775_b.jpg
  16. 16. Sources of CarbohydratesOatmealWhole-wheat BreadPastasBrown RiceSweet Potatoes http://farm4.static.flickr.com/3431/3387832672_41556af523_b.jpg
  17. 17. Fats http://farm5.static.flickr.com/4062/4244455424_5a19a55c09.jpg
  18. 18. Healthy FatsHelp You Stay LeanHelp Your Joints Recover http://farm3.static.flickr.com/2137/2141150298_deaf3f8e6a_b.jpg
  19. 19. SourcesSaturated BeefMonounsaturated Fats Olive Oil Mixed Nuts Avocados Peanut Butter http://farm5.static.flickr.com/4024/4415406430_d8433ae034.jpg
  20. 20. Calories http://farm6.static.flickr.com/5103/5626295264_68454326af_b.jpg
  21. 21. Supplements http://farm3.static.flickr.com/2669/4405060141_02f057cbaa_b.jpg
  22. 22. Weight-LossSupplements http://farm4.static.flickr.com/3472/3901158717_a007dbe712_b.jpg
  23. 23. Designed to:Help you lose moreweight than dieting alone Significantly Reduce BMI Increase Energy2 caplets 3x daily http://farm4.static.flickr.com/3355/3313933765_faf8b5f11a_b.jpg
  24. 24. Creatine http://farm4.static.flickr.com/3311/3446535934_f45430a98d_b.jpg
  25. 25. Side EffectsWater RetentionNauseaDiarrheaCrampingMuscle PainHigh Blood PressureDehydration http://farm5.static.flickr.com/4097/4869638828_2ebe76ac58_b.jpg
  26. 26. http://www.google.com/imgres?imgurl=http://www.ephedrinehydrochloride.com/wp-content/themes/shopperpress/thumbs/jack3d.jpeg
  27. 27. Steroidshttp://www.google.com/imgres?imgurl=http://www.freewebs.com/laredprase/steroids-use.jpg
  28. 28. Side EffectsAcne IrritabilityBreast Development in AggressionMen Stunted GrowthLiver CancerHeart AacksElevated CholesterolLevels hp://farm2.static.flickr.com/1074/4733110731_d2dbd2961f_b.jpg
  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 Focusww.google.com/imgres?imgurl=http://www.ploomy.com/wp-content/uploads/2008/02/gym-etiquette_do-you-make-these-mistakes.jpg
  30. 30. Types of Workouts Arms Shoulders Chest Back Legs Buttocks Abdomenhttp://www.google.com/imgres?imgurl=http://www.blacktoptens.com/wp-content/uploads/2010/03/gym3.jpg
  31. 31. StretchingDecreases the risk ofinjuryImproves athleticperformanceIncreases flexibility http://farm6.static.flickr.com/5087/5334372285_96164da8d1_b.jpg
  32. 32. Arms - Biceps - Triceps - Forearms - Wristshttp://www.google.com/imgres?imgurl=http://i.ehow.co.uk/images/a07/e4/ua/pneumatic-robot-muscle-arm-analysis-800X800.jpg
  33. 33. BicepsCurls Concentration Hammer Low/High Pulley Barbell Machine Preacher Reverse http://www.google.com/imgres?imgurl=http://www.daveywavey tness.com/wp-content/uploads/2010/08/bicep_curl_picweb.jpg
  34. 34. Forearm and Wrist Reverse Curls Wrist Curls Reverse Wrist Curls Reverse Pushdowns http://www.google.com/imgres?imgurl=http://www.forearmstrength.com/forearm_bar_ef-ps001008.jpg http://farm4.static.flickr.com/3382/3554305017_053fee6793_b.jpg
  35. 35. ShouldersBack PressesFront PressesLateral Raises Rows http://farm1.static.flickr.com/77/153628539_568324695f.jpg
  36. 36. Back Chin-ups Pulldowns Rows Deadlifts Shrugshttp://farm1.static.flickr.com/56/107485767_791acafb55.jpg
  37. 37. Legs Squats Leg Extensions Leg Presses- Quads Leg Curls- Calves Calf Raises Running http://www.google.com/imgres?imgurl=http://photos.demandstudios.com/getty/article/129/145/78024297_XS.jpg
  38. 38. Buttocks Lunges Kick Backs Hip Extensions Bridging Hip Abductionshttp://www.google.com/imgres?imgurl=http://farm2.static.flickr.com/1320/984382724_ac1f892a3b.jpg
  39. 39. Abdomen Crunches Sit-ups Leg Raises Rotationshttp://www.google.com/imgres?imgurl=http://www.homeworkoutprogram.org/wp-content/uploads/5ad8836eda63950.jpg
  40. 40. Applicationhttp://www.google.com/imgres?imgurl=http://teamripped.com/wp-content/uploads/2010/06/InsanityLogo1-1024x457.jpg
  41. 41. http://www.google.com/imgres?imgurl=http://cdn.everyjoe.com/files/ 2011/03/insanity-workout-shaun-t.jpg
  42. 42. http://www.google.com/imgres?imgurl=http://workout.finishwellfitness.com/wp-content/uploads/2010/05/nutrition-plan-insanity.jpg
  43. 43. Month #1Plyometric Cardio IntervalCardio Power and ResistancePure CardioCardio AbsCardio RecoveryFit Test
  44. 44. http://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2010/02/Plyo-Cardio-Circuit.png&imgrefurl=http://blog.charleslloydfitness.com/2010/02/02/insanity-plyometric-cardio-circuit-review/
  45. 45. http://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2010/02/insanity-cardio-power-and-resistance.png&imgrefurl=http://blog.charleslloydfitness.com/2010/02/08/insanity-cardio-power-resistance-review/
  46. 46. http://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2010/02/insanity-pure-cardio.png&imgrefurl=http://blog.charleslloydfitness.com/2010/02/18/insanity-pure-cardio-review/
  47. 47. http://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2010/02/Cardioabs.png&imgrefurl=http://blog.charleslloydfitness.com/2010/02/25/insanity-cardio-abs-review/
  48. 48. http://www.google.com/imgres?imgurl=http://4.bp.blogspot.com/-cqi8xTidwMA/TVTJKQVDZyI/AAAAAAAAABM/Oo2s2xLBTY0/s400/insanity-cardio-recovery.png&imgrefurl=http://insanitywithivona.blogspot.com/
  49. 49. http://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2010/01/Fit-Test.png&imgrefurl=http://blog.charleslloydfitness.com/2010/01/27/insanity-dig-deeper-fit-test-review/
  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 Weekhttp://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2010/03/insanity-core-cardio-and-balance.png&imgrefurl=http://blog.charleslloydfitness.com/2010/03/16/insanity-core-cardio-balance-review/
  55. 55. Month #2Max Interval CircuitMax Interval PlyoMax Cardio ConditioningMax Recovery
  56. 56. http://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2010/03/Insanity-–-Max-Interval-Circuit.png&imgrefurl=http://blog.charleslloydfitness.com/2010/03/27/insanity-max-interval-circuit-review/
  57. 57. http://www.google.com/imgres?imgurl=http://www.decidetostayfit.com/blog/wp-content/uploads/2010/03/insanity-max-interval-plyo.png
  58. 58. http://www.google.com/imgres?imgurl=http://blog.charleslloydfitness.com/wp-content/uploads/2011/03/Max-Cardio-Conditioning.png&imgrefurl=http://blog.charleslloydfitness.com/2011/03/11/insanity-max-cardio-conditioning-review/
  59. 59. http://www.google.com/imgres?imgurl=http://kes601.files.wordpress.com/2009/10/max-recovery.png&imgrefurl=http://www.jbsono.com/
  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 http://farm5.static.flickr.com/4087/4834404563_b622efdbd6_b.jpg
  69. 69. Works Cited"The Benefits of Protein." www.webmd.com. N.p., n.d. Web. 2 May 2011. <http:/ /www.webmd.com/ fitness-exercise/guide/benefits-protein >."Creatine." www.bodybuilding.com. N.p., n.d. Web. 2 May 2011. <http:/ /www.bodybuilding.com/store/ 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." www.muscleandfitness.com. N.p., n.d. Web. 2 May 2011. <http:/ /www.muscleandfitness.com/nutrition/other/5-ways-eat-strength>."How Do Muscles Grow?" www.unm.edu. N.p., n.d. Web. 2 May 2011. <http:/ /www.unm.edu/~lkravitz/ Article%20folder/musclesgrowLK.html >."Hypertrophy." www.muscle.ucsd.edu. N.p., n.d. Web. 2 May 2011. <http:/ /muscle.ucsd.edu/musintro/ hypertrophy.shtml >."Insanity." www.teambeachbody.com. N.p., n.d. Web. 2 May 2011. <http:/ /teambeachbody.com/ 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. <http://www.sport-fitness-advisor.com/>."Steroids Facts & Figures." www.whitehousedrugpolicy.gov. N.p., n.d. Web. 2 May 2011. <http://www.whitehousedrugpolicy.gov/drugfact/steroids/steroids_ff.html >.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. 2010.www.muscleandstrength.com. N.p., n.d. Web. 17 Feb. 2011."Stretching: Focus on Flexibility." www.mayoclinic.com. N.p., n.d. Web. 23 May 2011. <http://www.mayoclinic.com/health/stretching/HQ01447>.www.muscleandstrength.com. N.p., n.d. Web. 17 Feb. 2011.www.telegraph.co.uk. N.p., n.d. Web. 23 May 2011. <http:/ /www.telegraph.co.uk/news/uknews/1999848/ Three-out-of-four-unhappy-with-body-shape.html>.www.webmd.com. N.p., n.d. Web. 23 May 2011. <http:/ /www.webmd.com/diet/news/20100210/ percentage-of-overweight-obese-americans-swells>.
  71. 71. Conclusion “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” - Joseph Pilateshttp://farm2.static.flickr.com/1261/5144334414_7d29ecfcb3.jpg

×