My Senior Seminar Project

My Senior Seminar Project
On my first week beginning my Senior Seminar project I met with Nathan Cox so we could to the pre–test. The pre–test is used to measure growth in
each muscle group, tests include: push–ups, leg press, preacher curls, cable tricep pushdowns, weighted planks, machine shoulder press, and barbell
deadlifts. Cox also took my waist, chest, bicep, thigh, and calf measurements so we can compare them at the end of the program. Cox gave me a list
of workouts to do on the days when I go to the gym without him there. I worked on shoulders and abs with Cox's guidance, we did Barbell Punches
(3 sets with increased weight and decreased reps), and two Tri–sets of: Leg Raises (15 reps), Weighted Sit–ups (15 reps at 10 lbs), and Russian Twists
(20 seconds with 10 lbs).
I learned the importance of warming up and stretching before an exercise; before I start my workout I do 10 minutes of cardio to warm up. I still have
more to learn about warming up and stretching before exercising, though, it is good to build a foundation. I learned what Barbell Punches are:
Barbell Punches are shoulder exercises using a barbell that is attached to the floor on one side and pushing it up with your arm. I also learned what
Tri–sets are: Tri–sets are three ... Show more content on Helpwriting.net ...
Although after I finish my workout I always feel accomplished and energized. The pretest was mostly a process of trial and error because we had
to find the weight I could do a certain number of reps with, this done to easily compare how much stronger I have gotten when I take the posttest.
Cox is a great motivator, whenever he sees me struggling while I'm doing a set he pushes me to keep going or intervenes to make sure I do not hurt
myself. Cox is also very chatty, this is good because it breaks any tension and helps calm my nerves, but sometimes this gets in the way of the
... Get more on HelpWriting.net ...

Advantages And Disadvantages Of Strength Training At Home
Strength training at home
Advantages and disadvantages of practicing at home
Of course you can take your strength training program and perform it at home. There are many pros and cons to strength train at home instead of at
a gym. First, then there is your home gym is always close at hand and you never crowded on the weights. In the long run it will be cheaper and more
time efficient when you can practice at home when they suit you and you do not have to go to the gym, check in, change clothes, etc., but you can
immediately focus on training. There are also fewer distractions on the home front (if you set up your home gym properly) and no prestige to show
what goes on before muscle biker in the corner or the girl in tights. Simply increasing focus on training when you decide to strength train at home .
The downside is of course that it can be a relatively expensive start–up costs and it can be difficult how to start exercising at home. You will afterwards
have no equipment that is not reasonable to buy for a private person such as a smith machine, hundreds of kilos of weight plates or a cable cross and
some of the machines can be difficult to bypass only free weights. There is also a certain safety aspect because it is too expensive to buy a gym at
home that complies with the security requirements an ... Show more content on Helpwriting.net ...
At gyms, based largely locked out of hand weights at certain weights and an Olympic barbell. Such a set of dumbbells and an Olympic barbell would
cost a lot for a private person to obtain. However, there are appropriate dumbbell / barbell package to buy where you turn off and on the weights to
adjust the weight you want to train with. Obvious there is more expensive and more exclusive varieties to buy, but a weight of 5 kg will weigh 5 kg
regardless of whether you pay 100 – or 500 – of it and your body will not notice any

ISSA Case Study Essay
CASE STUDY: CHAD EVERMORE AGE: 55 GENDER: Male RESTING HEART RATE: 80 bpm HEIGHT: 6'2" WEIGHT: 180 lbs BODY FAT
PERCENTAGE: 20% Chad is an avid golfer. He wishes to improve his golf game and is very motivated to get started on a training program. Chad
has exercised regularly for the past 8 years and is in good physical health. Most of his exercise has been aerobic in nature with only a small amount
of resistance training. 1. Using the information above, calculate the client's BMI 23.16 2. Calculate the client's BMR. 1865.04 3. Calculate the
client's target heart rate at 60% and 80% using the Karvonen formula. THR @ 60% = 131 THR @ 80% = 148 4. Discuss fitness tests or methods of
evaluation that should be used to assess... Show more content on Helpwriting.net ...
Seated Hip Rotation Stretch, Spinal Twist Stretch, Butterfly Stretch FRIDAY Lat Pull Downs +5
–10% lbs (10 x 3) Reverse Fly +5–10% lbs (10 x 3)
Seated Row +5–10% lbs (10 x 3) Seated Dumbbell Overhead Extension (12–10–8 x 3) Overhead Dumbbell Extension +5–10% lbs (10 x 3) Reverse
Superman (10 x 3) Woodchopper (10 x 3) Kettlebell Swing (25 x 3) 6. Discuss nutritional strategies and supplement recommendations with a rationale
for your choices. As Evermore is coming already in good physical health it is likely his diet is already acceptable and may need only minor tweaks at
most. The 1–2–3 approach to meals would be suitable for him, with 3 meals a day and 2 smaller snacks in between if he so chooses (this allows for
variances in day–to–day schedules). For Evermore's goals supplementation won't specifically be necessary if he remains on a proper nutrition plan. If he
does have the budget and interest though I would recommend the following: Men's multivitamin – making sure his

The Game Of Softball : An Explosive And Peak Power Of The...
Application The game of softball is very explosive and peak power of the upper extremity can improve many different areas of the sport. In
softball, it is important to have a strong quick throw in order to get as many outs as possible. Every second counts and having a weak throw can cost
a runner to be safe by only a tenth of a second. It can also relate to hitting, being able to have quick hands to the ball. Having power of the upper
extremity is a major difference between a good and a great athlete.
Scientific Background and Research Power is the rate at which work is performed. It has a speed component to it, unlike strength. The explosive
aspect of strength is referred to as maximal muscular power and is the functional application of both strength and speed of movement (Kenney,
Wilmore, & Costill, 2015). The Wingate Anaerobic Test (WAnt) has been proven to be a tool that is reliable for assessing muscular power, endurance
and fatigue. A study was completed in order to determine the relationship between upper body strength and power and on the upper body
anaerobicperformance. Abench press and bench press throw was used to determine upper body anaerobic performance and was measured during an
arm ergometry WAnt (Lovell, Mason, Eagles, Shewring &Mclellan,2011). There were 24 men and 16 women who were physically active to participate
in the study. The participants were asked to not complete any exhaustive exercise 48 hours prior to the session. To assess strength,

Case Study
Case study 2 Chris Double 7. 14.1 is Chris's BMI 8. 1308 is Chris's BMR 9. 151.6 is his THR at 60% 178.8 is his THR at 80% 10. Since Chris is a
young teenager and hoping to be on the wrestling team, a sport that requires a lot of strength, speed, agility, endurance and explosive power I will
give him the 1rm bench test for his upper body strength and for his lower body strength I will give him the 1rm strength test using the squat instead
of the leg press as the squat is a better overall leg exercise that recruits more muscle fibers than the leg press. The squat is also more practical to the
sport of wrestling as many of the wresting takedowns require the wrestlers to squat low to the ground. For endurance I would give him... Show more
content on Helpwriting.net ...
Friday Floor presses 5x3reps Board presses 5x3reps Box squats 5x3reps Skull crushers 3x12 Walking lunges 3x50 feet Glute hamsting machine 3x12
Front planks 3x60seconds Side planks 3x60seconds Crunches 3x50 Saturday off Sunday off MONTH 3 Monday– Bench press 4x8 reps Squat 4x8
reps Dumbbell presses 3x10reps dips 3xfailure Push ups 3x failure Leg extensions 6x 20reps Front planks 3x 70 seconds Side planks 3x 70 seconds
Elbow to knee crunches 3x 30

Workout Log Analysis
Is there any other way you can help me? Does the 25$ you charge only include you E–Book? Like can you help me make a "more proper training" I
believe I work out like a powerlifter just lifting heavy weights in the beginning and then later in my workout do my 4 sets of 12. Below is what I
usually do. I always start with compounds such as the flat bench, deadlift and squats. I do like 2 warm up sets 2 set of 12–10 then 3 sets of heavy
lifting around 6–1 reps After that I do the rest of my workout by sets of 3 or 4 of 8–12 reps. Tuesday Chest/Triceps Wednesday Back/Biceps Thursday
Legs/Abs Friday Shoulders/Traps Monday Chest Barbell Benchpress Medium Grip Barbell Incline Benchpress Medium Grip Chest Fly and Pec deck

Chair Stand Observation
My client performed the Arm Curl, Chair Stand, Push Up, Standing Heel Raise, Unilateral Step Down, Single Leg Stance Eyes Open, Single Leg
Stance Eye Closed, Standing Stroke, Four Square Step, Time Up and Go, Four Meter Walk Velocity, and Two
–Minute Walk Test. He scored 28 reps in
30 seconds for the Arm Curl Test. In the Chair Stand Test he recorded 50 reps. In the Push Up Test he was able to do 31 reps. In the Standing Heel
Raise Test he was able to do 31 reps for the left foot and 32 reps for the right foot. In the Single Leg Stance Test with eyes open he recorded 90 seconds
on both legs. With eyes closed he recorded 9 seconds on his left leg and 8 seconds on his right leg. In the Standing Stroke he got 3 seconds for both
right and left legs. For the Four Square Step Test he had three trials. He finished in a time of 4 seconds for one, 3.9 seconds for the other and had 1
miss trial. In the Time Up and Go test he completed it in 3.8 seconds. For the 4–Meter Walk Velocity Test he completed it in 1.72 seconds and had a
speed of 2.33m/s. In the 2–Minute march test he completed 92 reps.... Show more content on Helpwriting.net ...
This shows that my client should work on his balance, adductor muscles strength, and quad strength. He scored in the 70th percentile for Push Up Test,
and 75th percentile for the Four Square Step Test. Although these values aren't bad they are areas that he can still improve in. The Arm Curl, Standing
Stork, Time Up and Go, and Two–Minute Walk test do not have normative data but can be used as a benchmark. After continuing with his fitness
recommendation my client can retest to see if he is improving in these categories or not. My client scored a passing mark on the Standing Heel Raise
Test, was in faster than normal limits category for the Four Meter Walk Test, and scored in the 100th percentile for the Chair Stand

The Olympic Weightlifting Consists Of Two ' Whole Body...
Olympic weightlifting consists of two 'whole body movements (Storey and Smith, 2012, pp.771), the clean and jerk, C+J, and the snatch. Both theses
lift involves the participate to generate a rapid maximal concentric contraction of the muscles (Storey and Smith, 2012, pp.771) in inferior hemisphere
of the body, particularly the quadriceps, gastrocnemius and the abdominals as these muscles are heavily depended upon during the performance.
The clean and jerk lift involves 2 clear individual movements (Storey and Smith, 2012, pp.771), the Clean and the Jerk. The clean involves the barbell
being lifted from the floor to receiving the bar on the clavicle resting on the deltoids. This is completed in one continuous rapid movement, Storey and
Smith, 2012. According to Winwood et al. (2015, pp.882), and Baumann et al., (1988), in the clean the barbell is pulled past the knees using the
concentric contraction of the quadriceps. Once the barbell has reached the knee, the athlete pulls with greater force generating greater power from the
activation of the deltoids enables the athlete drives the barbell upwards with greater force so that the athlete can bring the 'trunk into line', (Storey and
Smith, 2012) through the vertical plane, to a near vertical position (Enoka, 1979) before using the stretch shortening cycle, (Winwood et al., 2015,
pp.882.) (Stone, Pierce, and Sands, 2006, pp.54) so a greater force output is generated by the concentric contraction immediately after an eccentric

Perform Ten Resistance Training Exercise
3. Perform ten resistance training exercises and describe which phase of the exercise is the eccentric, concentric and isometric phase of the movement.
At which phase is the muscle the strongest? Why?
When performing the bench press, lowering the bar to your chest (down phase) this movement is considered an eccentric contraction. When lifting the
bar off your chest (up phase) this movement is considered a concentric contraction. If we modify the exercise and we bring the weight down to the chest
and hold this position, this fixed position of the bar is considered an isometric contraction. During the up phase, the pectoralis major is at its strongest
because the muscle is contracted at its full potential, holding and maintaining the weight ... Show more content on Helpwriting.net ...
As the body lowers in this exercise, the chest, shoulders, triceps, and abdominals are all contracted, which is a concentric contraction. As the body rises
back up to the starting position, this movement is an eccentric contraction. The muscles are at its strongest in this exercise when the body is in the
down phase and maintaining a muscle contraction on the way back up to the starting position.
Upright rows, when the barbell is raised, this movement is a concentric contraction. During this contraction, the trapezius are at its strongest in this
point in the movement. As the weight is lowered back to its starting position, this movement downward is an eccentric contraction.
Barbell rows, when the body is about to perform the exercise (preparatory phase) and is griping the bar, this is an isometric contraction. When the bar
is raised and touching the upper abdominals, this is a concentric contraction. The latissimus dorsi, trapezius, posterior deltoids and biceps, are all
activated during this exercise and are the strongest when the bar is touching the upper portion of the abdominals. When the bar is lowered and brought
back to the starting position, this is an eccentric

Exercise Of Weight Training Exercise
Weight training is an important essential in life, but of course it's not really needed. Weight training is a series of exercises that use weights for
resistance. After lifting weights people feel different, like they have achieved greatness. Part of weight training is eating right and being healthy. In
order to see progress good rest is required, or all the work done in the weight room was all for nothing. Exercises that work multiple muscle groups will
help one get the most out of an upper–body work out when weight training. The shoulders are the main important muscle group of the upper body for
function and appearance. Some upper body exercises, primarily target the biceps and, to a lesser degree, the forearms ("Exercises"). What ... Show more
content on Helpwriting.net ...
This exercise is done with a barbell and a incline bench ("Exercises"). The way to do this exercise is to lie down faced up on an incline bench. The
exerciser grips the bar with a medium–width grip and lifts the bar off of the rack ("Exercises"). the exerciser then holds the bar straight over his or
her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly
down toward the upper chest ("Exercises"). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the
arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the
process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack
("Exercises"). An exerciser plans to train each of the major upper body movement patterns and muscle groups directly and indirectly. The exerciser
puts the exercises in the most ideal order, then chooses the right amount of sets and repetitions per exercise so training volume is within the optimal
range ("Best Upper Body Workout Routine & Weight Training Exercises"). The exerciser chooses the best exercises to train your muscles while
keeping proper balance around the joints. The upper body can really only do six things. Those six

Safest Exercise Analysis
When working out one can choose many exercises that will strengthen muscle and burn fat. The IDEA website has many videos that will provide
exercises to define and build muscles for yourself or those you may coach. The exercise I chose is the wide reverse grip barbell deadlift. This
exercise has many benefits including fat burning; it is one of the safest exercises. So many multiple muscles are stimulated in the process, and you will
obtain better posture, and it increases hormones for growth in your body. This exercise gives more benefits than a squat or a hamstring curl, which are
both exercises that work the lower body like this deadlift except this one targets more muscles.
Now let's take a deeper look at what makes the deadlift an effective

Barbell Back Exercise
When working on building the body people often neglect the legs. It is all too common to focus on the upper body and be left with
underdeveloped leg muscles. The result is a body imbalance with an unappealing appearance. For this reason you need a workout plan to build the
calves, hamstrings and quads. Before you begin, select the weights that you will start with. In this particular plan you are going to need a starting
weight for the leg curl machine, leg press machine and barbell. For the leg curl machine initially go with 45 or 50 lbs. This weight is going to be
hard at first but as you progress this number will increase. As for the leg press determining your starting weight is super simple. For men start at 2.5
times your body weight and... Show more content on Helpwriting.net ...
Barbell Back Squats 4 sets of 10 reps 2 minute rest per set 1 Minute Leg Press 1 set (do as many reps as you can in 1 minute) 2 minute rest Leg Curls 4
sets of 8–10 reps 2 minute rest in between each set Walking Lunges 3 sets of 10 reps 1 minute rest Standing Calf Raises 3 sets of 10 reps 1 minute
rest Week 2 In week 2 you are going to stick with some of the exercises from week 1 while keeping weights the same. Although weights will be the
same the number of repetitions will increase. Train 3 times this week. 2 Minute Leg Press 1 set (do as many reps as you can in 2 minutes) 2 minute
rest Leg Curl 4 sets of 12–15 reps 2 minute rest in between each set Romanian Deadlifts 4 sets of 12–15 reps 2 minute rest Walking Lunges 3 sets of
15–20 reps 1 minute rest Standing Calf Raises 3 sets of 15–20 reps 1 minute rest Weeks 3 and 4 For weeks 3 and 4 training frequency remains the same
as well as sets and reps. As for rests, they will be limited to 1 minute in between each set. The amount of weight being used will increase at the start
of both weeks. In week three try increasing weight of the barbell by about 20 lbs. The weight that you curl and press should also go up. By week 4
try adding another 10–20

A Kinesiological Analysis of the 'Barbell Squat'
A Kinesiological Analysis of the "Barbell Squat"
Step 1. Description of the movement
A. Starting position
Place your feet flat on the floor. From a rack with the barbell upper chest height,
Position the barbell over your Trapezius muscle not over your neck. The bar should be
Placed as far back as possible on the traps for the weight to be distributed properly
For safe execution. Next you would place your hands with a supinated grip around
The bar and hold it comfortably so its stays stable. Next your would thrust your hips
Forward and pull abdominals in and keep your lower back slightly arched. You want to
Try to keep your knees over your toes at all times to stay inline. You also want to have
Your heels directly under the bar.... Show more content on Helpwriting.net ...
In the squat a person keeps his balance by keeping his line of gravity
Over his line of support. The feet being shoulder width apart gives the person a stable
Base of support so they can balance. The height of the center of gravity is lowered when

The person flexes the knee and

Physics : The Physics Of Weightlifting
The Physics of Weightlifting What would one of America's greatest authors, physics, and weightlifting all have in common? Mark Twain is quoted
saying that its not the size of the dog in the fight, but it's the size of the fight in the dog. Olympic weightlifting is not about being the biggest dog in
order to lift the heaviest weights, but understanding how physics rewards those who learn to fight with acceleration, minimize moment forces, and
to control their center of gravity. It is essential to learn about the unchangeable laws of physics which make the Clean and the Snatch lifts possible.
There are numerous techniques for teaching somebody the Clean or Snatch pull, but all need to operate in the same manner, from a physics point of
view. The entire Clean requires the lifter to approach a barbell and stand with their feet directly underneath their shoulders so that the center of
gravity is in line with the rest of the body. The lifter will reach down and grab the bar, with the hands located just outside the knees, and prepare to
engage the bar while in a squatted position. The bar is lifted up along the shins, knees are pressed backwards, hamstrings are engages and shoulders
hoist the bar as high as one can. The lifter pulls oneself underneath the bar, catches it in their front rack position. From there the core and legs take over
as the lifter pushes against the ground to stand up. The Snatch requires similar technique. The lifter approaches the bar in the same manner

Barbell Back Squat Essay
Barbell back squats have always been a staple exercise in every bodybuilder, powerlifter and athlete's workout regimen. Squats not only help build size
to your legs but they also have other added benefits such as improved flexibility and an increase in testosterone and growth hormone production. There
are many different techniques to help improve your squat such as the width of your stance or the direction your toes are pointing. But the one
technique that seems to be getting the most attention is whether squatting barefoot is more beneficial in activating more muscles in the lower limbs
versus squatting wearing an athletic shoe. The following study focuses on the activation of 8 lower limb muscles during a barbell back squat while
barefoot and in an athletic shoe. Researchers of this study hypothesize that the barefoot condition will produce more muscle activation in comparison to
the athletic shoe condition.
Participants in this study were healthy men and women ages 18–24. There were several criterions the participants had to meet before partaking in the
study. Each individual had to successfully barbell back squat their own body weight for 1 repetition. Also participants were constantly observed by
strength and conditioning coaches to ensure proper technique was applied to the barbell back squat. Lastly participants must have previously ... Show
more content on Helpwriting.net ...
Also a repeated measure ANOVA was used to test differences between footwear conditions in eccentric and concentric phases by intensity. Using
ANOVA versus conducting multiple T
–test was a benefit to the study. ANOVA decreases the chance of making a type 1 error. If there was statistical
significance identified from the analysis a post hoc test was ran to help identify where the significance came from. In this study statistical analysis was
performed using PASW

Essay On Kettlebells
Best Kettlebells
Kettlebells have hit the fitness market with a thud in recent times. With lots of flavors to choose from, it has become very hard to pinpoint the best
kettlebell which will work for you. Before choosing the best kettlebell for your workout regimen, the first step is to determine whether kettlebells will
work out well in relation to adjustable dumbbells and barbells. To help you choose the best kettlebells to incorporate in your workout regimen, we will
review some of the common characteristics found in most top quality kettlebells.
The weight
The best kettlebells are available in a series of weights which are ideal for both men and women looking forward to gain strength, build muscles and
develop speed, power and stability. ... Show more content on Helpwriting.net ...
The brand
With a rapid rise in kettlebell training in recent times, more and more brands have been released in the market some of which are fragile and unfit for
any form of workout. To avoid wasting your fortune on cheap brands, it's important that you obtain information about the top brands in the market.
According to my research, kettlebells manufactured by companies such as; Ader, GoFit, RKC and Dragon Door are the best when it comes to
exercising your fitness regimen while at home or at the gym.
Traditional vs adjustable kettlebells
Traditional kettlebells are designed either from one piece casting or two piece assembly. These kettlebells are designed either from cement,iron, steel or
any other resistant material. One advantage with these kettlebells is that they're light and compact giving you a hassle free experience when swinging
and exercising.
On the other hand, adjustable kettlebells are not quite sturdy as compared to traditional models but are however space–saving as you'll only need to
add new weight at a time when training. This idea helps to save on space especially when you're working out at

Hang Clean Research Paper
A hang clean is a movement that may not appear to be complicated, but once you start using this Olympic–style lift in your training you will begin to
notice it truly is a lift that works out most of the body. The overview of this movement can be best explained by incorporating vectors into the lift.
In a static position, an athlete will have their head looking straight ahead, having a vector move away from the head. The grip of the hands on the
barbell will be firm and secure as the athlete prepares to start the motion of the lift. This is indicated by two small vectors, one above the hang and
one below the hand, which represents the grip of the hands. The same two small vector s are on each foot as well because the athlete is on a hard
surface.... Show more content on Helpwriting.net ...
The "p," or toppling force does have a significant change throughout the lift. The "p" force is the force to move a body in an unstable state. To
calculate my "p" for my static and dynamic 1 phases, I first had to find my weight in kilograms and my height in centimeters. I am 165 pounds
which is 75 kilograms if you divide 165 by 2.2. This is the proper way to convert weight from pounds to kilograms. Next, I calculated my height. I
am 6 feet tall which means I am 182.88 centimeters in height. You can calculate your height by multiplying your height in feet and inches by 12
because there are 12 inches in a foot and then multiply that number by 2.54. The last part of my calculation that I needed to solve for "p" was my
"b," or toppling base. I measured this by simply going straight down from my center of gravity and the measuring outward to the foot. In this case
my "b" was 13 centimeters. I multiplied my weight in kilograms and toppling base to complete one part of the equation and then divided that
answer by my height in centimeters to solve for "p." My "p" for my static and dynamic 1 phases was 5.33 cm/kg. My "p" for my dynamic 2 phase was
slightly different. My "b" was 18.6 centimeters instead of 13 from my previous phases. After going through the same steps as above but using my
new "b" value, my "p" for my dynamic 2 phase was 7.63 cm/kg. The final parts of stability include the

Research Paper On The Barbell Squat
The Barbell squat is a compound exercise that is a common exercise that specifically targets muscles in the lower half of the body. Squats are used by
a variety of individuals spreading from bodybuilding to physical rehabilitation, used to help increase muscular recovery of injured lower limbs. The
squat movement begins with a hip–width stance in an upright position with both hips and knees fully extended, followed by a barbell supported on
the trapezius muscles. Following this by descending, flexing the knees ensuring they stay in line with the feet. The torso should remain upright as
much as possible during this action. Continue the descend all the way down with the weight on the front of the heel, as the upper leg makes contact
with the lower leg, reverse the motion and begin to drive the weight upwards. According to a study in the (American Journal of Sports Medicine,
2002), there was a very slight increase in the risk of knee injuries due to bad technique when performing the squat exercise.

Fixed Weight Dumbbells
Everyone needs at least one pair of dumbbells in their home gym. These short bars with weights attached at both ends are definitely must haves.
The uses for dumbbells are endless and they present an easy and convenient way to add more resistance to workouts. This piece of equipment is
available in a wide range of weights ranging from 1 lb. to about 125 lbs. and are available in a variety of colors and types including fixed weight
dumbbells, plate loaded adjustable dumbbells and the innovative selectorized adjustable dumbbells that allow users to select the desired amount of
weight before picking up the dumbbell. Anyone shopping around will soon discover the options available. Fixed weight dumbbells are the most
commonly used type of dumbbell.

Free Weights Research Paper
Free weights versus Resistance machines, and which one of these training methods is more beneficial when it comes to: Secondary stabilizing
muscles, free range of motion across planes of the body, and finally the safety of the two and which one is truly safer. Although, resistance machines
have been made to specifically train a muscle they are still inferior to the classic free weights: dumbbells, kettle balls, and barbells. Stabilizing muscles
are the first and most important factor when training with free weights. Training with free weights over machines will greatly activate your core better
than any exercise having to do with a machine. Beginning with the barbell back squat compared to the stable smith machine squat. "Activities of the
soleus (SOL), abdominal stabilizers (AS), upper lumbar erector spinae (ULES), and lumbo–sacral erector spinae (LSES) were highest during the
unstable squat and lowest with the smith machine protocol." (Anderson K, Behm DG ) The barbell back squat (unstable back squat) in this article
demonstrates that preforming this movement with ... Show more content on Helpwriting.net ...
They can actually be safer because when preforming an exercise with free weights you are not limited to getting in a position that will better allow you
to lift the weight. "It's a common miss conception that machines are safer because they allow for more controlled movement, because often times
machines won't let you get into a good position from the get–go." (Bonvechio, www.stack.com) When preforming the flat barbell bench press you can
position your feet wider, flex your glutes, and squeeze the back of your shoulder blades together. Which is considered a power stance when benching
and the proper technique and when using an angled bench press that has you in an upright position but still focusing solely on the chest can feel a bit
awkward and could potentially limit you from really stimulating the

Short Note On Lifting Weights
I come to a squealing halt as I throw my white Civic Si into first gear and hop out of the parking spot between the gold Chevy Tahoe and the black
Jeep Wrangler. Grabbing my gym bag from the trunk, I march under the covered patio for the door of Mountainside Fitness to start my daily ritual.
Walking through the doors the smell of sweat, hard work and cheap coffee attacks my senses. Lifting weights has been my place of refuge for
almost two years now. Albeit I have gotten into pretty decent shape, I have an ulterior motive that goes deeper than just getting bigger, faster, and
stronger. While the charming blond girl at the front desk scans my key card, I take a quick scan of the gym and see the customary faces of pain,
strain, and disdain on those already in their workout. What motivation is powering these gym goers to finish their workout when it is so easy to quit?
For me, going to the gym is a remarkable way to improve physical health, but the stress relief from being completely absorbed in a workout, the
hormones released after a workout, and accomplished state of mind after a completed workout makes the mental benefits just as significant. Walking
out of the locker room after changing in to my purple cut–off t–shirt and black basketball shorts starts my personal time. My phone is turned on silent
for no disruptions and my earbuds go in. Faces that were expressing so much discomfort two minutes ago have now become mosaicked blurs. There
are no distractions as I walk to

Descriptive Essay On A Gym
In today's busy world, it can be hard to find the time to even think about one's fitness, let alone actually do anything to maintain it. The average
person has school, work, family, pets, and many more distractions in their life to ensure their fitness is left on the backburner. However, when the
thought of exercise does eventually enter their mind, the thought that often comes forefront is that of the gym. The concept of a gym is simple,
populate a building with the necessary equipment for a variety of physical activities, attracting people who want to get that perfect body or even
just get back in shape. However, many people who have never frequented a gym often come up with a plethora of reasons not to go. One such
example of a gym is Lifetime Fitness in Collierville Tennessee. driving past it, one would hardly even guess it was a gym. Lifetime is a towering
building with large glass windows framing nearly the entire exterior, almost resembling an office building the likes of which one would expect to
see in a place like New York or Los Angeles. Stepping into the parking lot, signs of activity are already evident; children's laughter, the splashing of
water and the whistle of the lifeguard can be heard in the distance from the large outdoor pool that extends from the left side of the building. Stepping
into the building's entryway is almost like stepping into a fish tank, with nothing separating the interior from the outside except glass doors and
windows on all sides.

Bench Press is one of the three work outs we will be...
Bench Press is one of the three work outs we will be discussing in the manual. Out of the three work outs covered in this manual (performed at the PSU
Abington gym)–bench press, deadlift, and squat–bench press is the hardest to fully master. This work out will test upper body strength and power.
There are benefits from mastering or trying to master bench press: Bench press helps the upper body gain muscle and get stronger. Finding a technique
that works the best can make benching much easier for the lifter. People who bench press with the wrong technique will lead to injuries. Injuries can
take time to heal, some people might take up to one week to heal. With the right instructions and technique there will be no major injuries while ... Show
more content on Helpwriting.net ...
Some reasons why injuries occur is because of poor positioning and poor training.
Some quick tips:
Improve bench press technique
Fix posture
Balance muscle
Neck: Make sure lower back and neck are supported properly. Avoid exercises that require arms to go above the head. Strengthen upper back and
improve posture when working out. Make sure to stop any exercises that causes pain in the neck. Take frequent breaks when this happens and stretch
frequently. Some quick tips:
Stretch neck
Do not raise arms above head
Strengthen muscle around shoulder blade
Instructions for performing a Bench Press
"While it is true that it is a great exercise, the bench press isn't the best choice for many lifters and, unfortunately, the majority don't know how to
actually perform it correctly" (Smith). Some people do not know how to bench–press correctly. When it is done wrong then there will be serious
injuries.
IMPORTANT: Always have a spotter when doing bench press. A spotter is someone who stands behind and watches the person bench. They also make
sure that the person is able to lift that much amount of weight and if the person cannot lift that amount of weight then the spotter will help the person.

The spotter is there to make sure the person on the bench does not get stuck or fails to finish.
These instructions will help people fully understand how to bench press

Research Paper On Resistance Training
1.0OVERVIEW
This chapter explain about background of the study, problem statement, objective, hypothesis, significant of the study and limitation related to the study.
1.1 INTRODUCTION
Resistance training has become one of most popular physical activities for increasing muscular strength, endurance, hypertrophy and muscular power
(American College of Sports Medicine, 2002). Resistance training can be done either in the gymnasium or outside the gymnasium using the weight,
barbell, dumbbell, machine exercise, fit ball or body weight using the variables that needed. When designing resistance training programs, many
variables such as intensity, volume, frequency, repetition, and velocity and rest interval must be considered as all these variable can be manipulated to
meet training goals (Baechle & Earle ... Show more content on Helpwriting.net ...
As resistance training become more popular there are also has more people that injured during involved in resistance training because of some variable
in resistance training that they did not applied for example they did high of intensity and volume in order to increase their muscle strength but the rest
interval that they using is not suitable and can cause their result in resistance training become in efficient. Mistake in applying the rest interval in any
resistance training program could theoretically result in overtraining syndrome. Robinson, stone, Johnson, Penland, Warren and Lewis (1995) stated in
their study that, the 3 minute rest interval led to greater strength increase because of the ability to maintain a higher training intensity and it
demonstrated that greater muscular recovery via longer rest interval between sets is the key to greater strength increases. If the training goal is
maximal strength development, sufficient of rest interval between sets must be included in the resistance training to get a greater

How To Tie A Barbell
Different exercises vary on everything from the range of motion, the amount of weight moved, and stress put on the body. A exercise or movement can
occur using one joint, two joints, three joints, etc. One exercise that is mainly a strength exercise rather than a hypertrophy exercise would be for
example the hang clean and jerk. Many athletes use this exercise for upper and lower body strength. From the starting position the barbell with weights
on each side is at rest on the ground and by the end of the movement the barbell should be straight above your head with your arms straight up. There
are a few tips that you should know when performing this exercise for maximal strength purposes and most importantly safety. For starters, when lifting
the ... Show more content on Helpwriting.net ...
Most of the time when athletes are performing this exercise the weight being moved is extremely high and heavy for example anywhere for 150
pound to 400 pounds. Nobody can really just use pure strength to move that kind of weight above their body. Momentum is your best friend which is
gonna help you finish this exercise along with the ability of your strength obviously. To finish the lift you will bend at your knees again not to where
you squat all the way down but to where you can feel yourself building up enough momentum to jerk the weight up above you. Finally you should
stomp your feet against the floor to finish the momentum jerk press portion of this lift. Now the lift is complete and the barbell should be high above
your body and with the lift safely performed. This exercise will help with lower body strength with the squating motion and upper body strength with
the getting under the bar part. This builds core strength and pressing strength which is outstanding for athletes in many sports such as football,
wrestling, baseball, boxing, etc. The best athlete has great strenght all around his or her

Blink Gym Observation
Friday, December 11 2015 6pm i went to the Blink gym on Utica Ave. I have been working out at this gym for about a year. I decided to observe
the people that are working out at the gym, i was looking at the various people, exercises, and even the most popular area in the gym. The gym was
very crowded with people. This is the only gym in my neighborhood and the monthly price for the gym goes low as 15$ a month. They also have
special that allows you to get the first Two months free of no charge and if you have a 20$ Membership you can bring a guest with you. I made the
conclusion based on these factors that's why the gym has so many customers. The time i have spent here i noticed that the members of this gym is
predominantly African American. I can safely say that majority of them were from the Caribbean. This distinction was made because of my
previous research on the types of people that purchase lottery tickets from the corner store across the street from the gym. Based on that research i
discovered that most of the customers in the store had an accent and my neighborhood is predominantly African American this plays a huge role in
the type of people that are seen in average inside the store or even the gym. I also noticed a few Spanish and White people as well but the amount
wasn't nearly as large. It wasn't possible to determine the class of the people working out in the gym. The things i... Show more content on
Helpwriting.net ...
Classical economic theory is based on the assumption that individuals make rational choices, in terms of economic decisions in attempt to maximize
profit. Even though the gym is pack in attempt to maximize the affordable price people would bare with it. Running makes a great warm up and help
burn more fat compared to any other exercises. Despite that fact the Cardio area isn't really that popular so is the leg/yoga area. Does this mean
people are skipping leg

Advantages And Cons Of Natural Bodybuilding: Pros And Roles
Natural Bodybuilding:
Difference between a bodybuilder and a physique competitor, anyone who trains with weights is building their body and is therefore a bodybuilder.
There are two big reasons why I'm now proud to answer that question with Of course, I'm a bodybuilder". The first is I'm much more secure with who
I am and what I represent.
A Look At Current NaturalBodybuilding Champions & Pros. Let's take a look at current elite level bodybuilders and see how they stack up compared
to predicted lean body mass standards.
Top Natural Bodybuilders
Natural bodybuilders have won state titles, pro cards and, yet not a single one of them has busted beyond their lean body mass potential range as
predicted by. They also have not exceeded the lean ... Show more content on Helpwriting.net ...
While some machines and cables can be beneficial, they are rarely as good as their barbell or dumbbell counterparts.
Squats:
Are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in
a squat rack.
Squats not only build massive legs, but also stress most of the upper body. They are like a hormonal nuclear bomb – destroying the entire body, forcing
it to get bigger and stronger with every rep.
Dead–lifts:
Only to squats in effectiveness and a very close second at that, dead lifts are another man maker that will pack on slabs of muscle mass while helping
you become as strong as a bear. Like squats, dead–lifts are a barbell only exercise.

The body needs sodium. Don't under–consume salt.
Having a proper sodium/potassium balance is very important for overall health. Instead of worrying about salt, make sure you are taking in enough
potassium.
Your body needs cholesterol to function properly. If you are eating healthy, don't obsess about your cholesterol intake.
Pound for pound the best bicep builders are heavy rows and pull ups/chin ups. Barbell curls are a good addition to these

Essay on Bench Press
Bench Press
For lifters looking to create the classic "He–Man" physique, the single most important upper body workout is the bench press. The bench press builds
the upper arm, chest, and shoulders. The muscles here have a great impact on making it look like you posses great strength, which is an important
factor for many lifters. This workout is also one of the easiest lifts, since you are lying down on a static bench that prevents most unnecessary
movement.
To perform the bench press, lie face up on the bench with your eyes directly under the weight bar. Whether you rest your feet on the floor or on the
bench makes no difference. For the traditional workout, grab the bar with your hands ... Show more content on Helpwriting.net ...
Stand with the weight bar directly in front of your feet and get a good, steady stance. Pick the bar up and let it hang down in front of your body with
your arms fully extended. From there, slowly bend only your elbows and swing the weight upward until it touches your chest. Lower the weight by
merely reversing the previous motion. Let the weight fall back down into its starting position with your arms locked, where you will be ready for
another rep.
Keep your back completely steady when lifting the weights up and lock your elbows after every rep. It is common for lifters doing curls to rock
backward without fully extending their arms, but doing so risks injury and doesn't give a full bicep workout.
Squats
Squats are the single most important workout for the lower body. This workout alone will exercise over sixty percent of your body's muscle. This is
because the squat works your buttocks, thighs, hamstrings, and more. As you can see, your legs have the highest concentration of muscle in your body.
For a well rounded routine, then, it is essential to do the squat lift.
At the squat rack, duck under the bar and straighten your back to press your shoulders against the stationary bar. Once the bar is comfortable on your
back, lift the weight off the pegs and step back so that you have enough room to drop your body down. Open your legs

Natural Bodybuilding Essay
Natural Bodybuilding
Natural Bodybuilding
Natural Bodybuilding:
Regular Bodybuilding:
The distinction between a muscle head and a physical make–up contender, any individual who trains with weights is building their body and is, in this
manner, a jock.
There are two major reasons why I'm presently pleased to answer that question with, obviously, I'm a muscle head". The first is I'm substantially more
secure with my identity and what I speak to.
A Look at Current Natural Bodybuilding Champions and Pros. We should investigate current tip top level jocks and perceive how they stack up
contrasted with anticipated fit body mass measures.
Best Natural Bodybuilders
Characteristic jocks have won state titles, expert cards and, yet not a solitary ... Show more content on Helpwriting.net ...
Plunges work the shoulders, trunk, and triceps hard, and are incredible general activities for building a meaty abdominal area. Plunges ought to be
performed at a parallel bar plunging station.
You start to investigate the muscles building exercises on Muscle and Strength, you will see that the greater part of these schedules makes utilization of
barbells and dumbbells.
Machine seat press is not tantamount to a barbell or dumbbell set press. A leg press is not as viable as profound squats. What's more, late draw downs
are no place close as successful as force ups.

These developments are frequently performed first for a body part and are then trailed by machine and link works out. While a few machines and links
can be advantageous, they are seldom tantamount to their barbell or dumbbell partners.
Squats:
Are the lord of all muscle and quality building works out? No exercise ought to be without profound squats. They are performed with a barbell, for the
most part in a squat rack.
Squats manufacture enormous legs as well as stress the vast majority of the abdominal area. They resemble a hormonal atomic bomb – devastating the
whole body, compelling it to get greater and more grounded with each

Free Weight Room
Entering the world of fitness is equivalent to entering a new life style. It is an unforgettable experience and an atmosphere different to what one is
used to. Regardless, the real change and challenge comes from free weight room. The general outlook of the area is not easy on the eyes; it is
intimidating. Also smells that are being imitated by the enormous men are so penetrating that your nostrils' begins to slowly stop functioning. There is
also hulking dumbbells that lay side by side to the elastic jump ropes ready to tear at every muscle fiber in your body. The site of the worn out 40lb
bars is not so pretty either for those who are new. Eventually your body becomes accustomed to the hard work and smells that come from the gym. The
free ... Show more content on Helpwriting.net ...
The most obvious is actually using the free weights such as the fixed weight, hex style, and pro style dumbbells to the power racks. These different
machineries help users gain extreme muscle mass effectively. In effect, users also gain calluses. These are portions of skin that toughen up or
harden after blisters from lifting heavy and rough bars. The calluses are like layers of small paper that gradually develop onto your hands. The
thick, hardened layer of skin forms deeply into the skin. A user is to expect these conditions in order to feel the hard work and the results that come
as a benefit from the free weight room. A cheater would have no marks on his hands or sweat on his body; a hard worker would have all that plus
results. Even the shine from the mirrors onto the metallic bars gives of feeling of perseverance. To push that one extra set in a work

The Dreaded Upper-arm Jiggle
The back of the upper arms is a common female problem area, especially after menopause or if you lead an inactive lifestyle. (See References 1, p.
112) Weight gain can result in that dreaded underarm jiggle that has you wearing long–sleeved shirts all year round. By exercising your triceps –– the
three–headed muscle that takes up two–thirds of your upper arm –– you can firm and define this area so you can comfortably sport sleeveless shirts
during the hot summers.
Exercises With Free Weights
You can work your triceps with a barbell or dumbbells. The latter might be more convenient, since it allows you to work one arm at a time. Exercises
can include triceps extensions and kickbacks. These require you to extend and bend your elbows to target the backs of your upper arms. You can do
this while standing or sitting with a dumbbell in your hand while your arm is extended overhead; you can bend forward from your waist and press the
dumbbell back; or you can lie face up on a bench with your arms extended up, bending your elbows and bringing the weight toward your forehead
before pressing it up. (See References 2, p. 111)
Exercises With Machines
The triceps machine and high–cable pulley station should become your best friends in the gym. Triceps machines require you to bend and extend your
elbows by pressing and raising levers against the selected resistance. A high–cable pulley with a handle bar or rope attachment can also work your
triceps. While in a split stance you bend

Training Equipment For Fitness And Strength Training
Unconventional Training Equipment for Fitness and Strength Training By Matt D 'Aquino | Submitted On August 16, 2011 Recommend Article
Article Comments Print Article Share this article on Facebook 2 Share this article on Twitter 2 Share this article on Google+ Share this article on
Linkedin Share this article on StumbleUpon 1 Share this article on Delicious 2 Share this article on Digg 1 Share this article on Reddit Share this
article on Pinterest Expert Author Matt D 'Aquino There are various types of equipment you may have in the gym to assist in achieving your health
and fitness goals. There are the common pieces such as wrist wraps, Swiss ball and captains of crush. There are also some more unconventional
training methods such as the use of: – Resistance bands – Chains – Weight vests – Kettle bells – Sand bags – Wrist rollers In this report I am going to
give a brief outline as to what each of these are as well as what they do to benefit you and your training. Resistance bands: Resistance bands are used
mainly be power lifters and athletes. The advantage resistance bands have for your training is the fact that they give heavier load as they get stretch
up. These bands range between resistances of 15–400 kilograms. For example: Smith machine shoulder press. Wrap a band around each side of the bar
and then around the base of the machine. As you press upwards the band will stretch increasing the resistance on the bar. Resulting in the bar getting
heavier

Persuasive Speech On Bodybuilding Success
Some people like to use overhand monkey grip
To hold the bar with the thumb on the same side as the other fingers rather than grasp around the bar. This is a bad idea for two reasons. When bench
pressing, you're forced to tilt your hand back all the way to avoid having the bar roll out of your palm and decapitate you.
Unfortunately, this means you'll have bone pressing against bone in your hand/upper arm, which can become quite painful if you make it a habit.
Secondly, there's that tiny detail of having a 200, something pound barbell suddenly coming down to get more closely acquainted with your front teeth.
This is a pretty memorable event that could leave a deep impression in you.
THE MENTAL GAME
Work, family commitments and plain laziness... Show more content on Helpwriting.net ...
Only because of his legendary grueling, daily workouts, but because he willed himself to victory. In his mind he had already won before he set foot
on stage, and as history show that is exactly what happened, time and time again. You can use this technique to make sure your daily life falls in line
with your bodybuilding plans.
Close your eyes at the start of each day and think through how you want it to play out. Walk through your healthy meals one by one (visualize how
you will pass on the donuts at the meeting), when you'll go to the gym, what you'll do during the workout and how it will feel, and finish by how
you'll get in bed at a reasonable hour for your full night's sleep.
The more detail you can get in there, the better. Repeat whenever you are faced with temptation, delays or anything else that could make you deviate
from your plan. You will find that the more you run through the ideal day in your mind, the more like it your day–to–day life will become.
Here is often a lot of confusion about just what routine to follow when trying to build muscle. There are several options that people can choose from
and just about all of them will

Descriptive Essay On Cardio Workout
On the 28th of September about 7 o'clock in the afternoon, it is time to start my cardio workout routine. Walking up to the PLANET FITNESS
building I feel anxious and back at my comfort place. This old familiar feeling comes to me as I enter the glass doors; hearing the music playing
and the sight of people working out on the wide variety of machines and free weights. As I told by my instructor of gym by being the place to go to
relieve stress, awesome for freshman networking, great to go and be social, and likes how it makes people feel healthier mentally and physically.'
People usually go to the gym after a long day of classes if they are bored, or if they just fill they should go workout. They just couple of miles away
from my home. Since it was little bit far I took my car to ride there. I start my routine workout by stretching out and getting a platform ready to
treadmill; then when I am finished running; I tell my friend that I am ready to start bench press. I lay down on the bench and hear the chattering of the
people around me, people's music from their earbuds, music in the background, and weight hitting the floor. I adjust my hands on the bar and do my
benching exercise. After working out for about an hour, so I went other side of building to do some more cardio workouts above to observe the lifters
below. I then asked to myself, "why is the weight part of the gym located on this particular side of the building. I got my

Cap Barbell Fitness Fid Bench Research Paper
Cap Barbell Fitness FID Bench
People today are more conscious about their health however most are busy with their careers and family that going to the gym is not an option.
This is why home exercising is now the new trend, you can readily work out any time of the day and it saves you from expensive gym membership
fees. It is vital that once in a while you need to work out to maintain a healthy and fit lifestyle. Of course you will need some equipment to get you
started. This is where the Cap Barbell Fitness FID Bench comes in. It's a very convenient piece of equipment with adjustable positions so you won't
have to carry your weights from one type of bench to another in order to do a certain lift exercise.
Key features of the Cap Barbell Fitness ... Show more content on Helpwriting.net ...
Certain lifts require different positions and this bench can go from upright to flat or incline to decline settings. This gives you more freedom in
movement. It is also easy to move from one location to another as it only weighs 25 pounds. Despite its light weight, it can still carry a maximum of
250 pounds although for some they are skeptical about its capacity to hold heavy weight users.
It is also equipped with a dumbbell holder which makes it easier to grab your weights. For added comfort, the surface of the bench, its handle bars
and shin bars are foam padded. The Cap Barbell Fitness FID Bench measures about 50" long, 26 ВЅ" wide and 41" high. That gives you enough space
for a wide range of movements. It also has a leg extension setup for you to work on your lower body.
The whole equipment is very easy to set up and very solid if properly assembled. This single piece of equipment lets you do a wide variety of exercises
on it; versatility is one of its strong points. Adjusting the back rest is also very easy and quick to do. The Cap Barbell Fitness FID Bench is simple
equipment with so many uses. Truly a must have for any home

Descriptive Essay About Bodybuilding
Often times when people think of bodybuilding they get the impression it's all about how much weight you can lift, what's your max bench, or how
much can you squat. To tell the truth, that's what I thought it was all about, but sure enough I was wrong. Bodybuilding is all about being concerned
on how your body looks. Having symmetry, muscularity and conditioning that is if you plan on competing professionally. It's all about engaging the
muscle your working out, getting a nice squeeze, and having a slow controlled movement. I used to think it was all about working out, but diet plays
a huge key. I decided to spend a day with my brother who goes to the gym on a regular basis and has competed several of times, and knows a lot more
about bodybuilding than I do. I am awaken by the sunlight coming from my window as if someone was pointing a flash light on my eyelids. I grab
my phone to check what time it is. My phone reads eight o'clock. I can't recall the last time I woke up this early, especially on a weekend. I struggle
to get out of my nice, cold, and comfortable bed, but I eventually do. As I walk downstairs to the kitchen, I hear the noise of a knife hitting the
cutting board. "Breakfast, the most important meal of the day," my brother says as he cuts the meat. He then gets a measuring cup and fills it with
oatmeal, adds a little bit of water and heats it up for a couple of seconds and takes it right back out. He then begins adding some honey on top, "this is
going to

Leave me Alone!! I'm Trying to Work Out: Annoying People...
Everyone hates to gain a few pounds, especially if they were slim a few months ago, and what makes it worse is that summer is coming soon. As
we can see, the cold weather is almost over and the warmer weather is almost here. The means that people are going to start going out to the pool,
do things outdoors and have a good time. Although we enjoy doing all those things and having a good time, we want to be in shape and have a nice
body. Now losing weight can take a few months, so it is recommended to start going to the gym more often. Going to the gym can be intimidating
because some of the members that go there can be annoying. Some of the annoying people found in the gym can be divided into three groups, the
talkative people, the show–offs, and the haters.
The first annoying person found in the gym is the talkative one. This type of person is someone who goes to the gym to run a few laps on a
treadmill and use other machines in the gym. A talkative person, usually has a few extra pounds that they are trying to get rid of, and not only that
they talk excessively oftentimes they have no idea how to work out properly. Most of the talkative people are not familiar with the right technique to
do exercise, which then leads to asking someone who knows, so when a talkative ted ask somebody that knows they end up rambling. Talkative ted
starts talking about things that have nothing to do with working out, and it slows down the other person. In other words a talkative person is the

Case Study: Identifying The Major Muscles In The Body
Question 1
I chose to identify the major muscles located in the body, list the insertions and origins of these muscles, and explain exercises or movements along
with these muscles. Along with these descriptions I will talk about my own personal findings with the exercises.
I will start with the pectoral muscles. The insertion is the groove in the humerous and the origin is the surface of the clavicle. Workouts for thismuscle
group would consist of barbell chest press, also incline and decline chest press. I found this wourkout to be highly effective with the barbell. I found it
to be more productive for me with bar than the dumbbell because ... Show more content on Helpwriting.net ...
A couple of muscle groups associated with the gluteus are the gluteus maximus, and the gluteus minimus. Exercises for the gluteus maximus
would be squats while exercises that would isolate the minimus would be leg lifts with resistance bands. My experience with both of these were
great. While and after doing squats you could really feel the the muscles being workedout from it while doing the leg lifts had a drifferent
sensation. The leg lifts with the resistance band felt like I was hitting a whole new muscle because while preforming this exercise the resistance
band really helped isolate the gluteus minimus. The next set of muscles are the abdominals. The origin is the superior surface of the pubis around
the symphysis and the insertion is the inferior surfaces of the costal cartilages. The workout chosen for this muscle group was the sit up. While
preforming the exercise at a slow speed (4 sec from point to point) you can really feel the resistance placed upon your abdominals in a wide range this
workout was excellent for this muscle group and I highly recommend it for most clients as long as it is within their parameters. The next

Health And Fitness Goal Essay
At 40, fitness expert Holly Perkins rebooted her routine from the inside out. Why she says lifting like a bro is setting you back–just when you're trying
to make a comeback.
By Kait Smith Lanthier, Marist At age 25, Holly Perkins, Penn State, was living her dream. She'd landed a job as a personal trainer to celebrities at a
prestigious, high–end facility in New York City. Everything she'd accomplished
–earning a degree in exercise physiology and nutrition, teaching fitness
classes to massive crowds on campus–had led to that moment, that goal. But fulfilling her career dreams came with devastating setbacks. Specifically:
Debilitating knee pain. Sleep deprivation. Clinical depression. Holly suffered from it all. And, in spite of doing more... Show more content on
Helpwriting.net ...
"I found that physical strength gives you a foundation to work from emotionally. Feeling physically strong almost brain washes you into believing
that you are strong in every way. I felt strong and that carried me through." Her personal journey and struggle inspired her to take on her current
projects: she's written a book, Lift to Get Lean, to teach women proper strength training technique. She's a regular contributor to Women's Health.
She has thousands of social media followers, looking to her for daily fitness tips and motivation. And she founded an online community, Women's
Strength Nation, to help women cultivate strength inside and out. "As soon as I wrote Lift to Get Lean, I realized that women also needed
resources. A book is great, but I really wanted to create a community," she says. "I launched Women's Strength Nation as a Get Moving Whether your
goal is to lose weight, get in shape, or just feel better, Holly has a message for you: don't fear the weight room. Here, she shares her top five strength
moves for women to help you get started on your journey to strength. For each, aim for 10– 15 repetitions, keeping Holly's last two–reps–rule in mind
as you go.
Seated Dumbbell Overhead Press Begin seated with your back supported and 5– to 8–pound dumbbells resting at your shoulders. Sit up tall and ensure
that your elbows are below your wrists. Press upward so that your elbows are in front of your body, and not out to the sides. End with the dumbbells

My Senior Seminar Project

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