This document discusses body types and how understanding your own body type can help optimize your training program. It describes the three main somatotypes - ectomorph, mesomorph, and endomorph - and provides training recommendations tailored for each type. Key points include training heavier for ectomorphs to build mass, emphasizing quality and isolation work for mesomorphs, and adding cardio/higher reps for endomorphs seeking to lose fat. Tracking changes via body composition testing can also help gauge progress over time.
The document discusses the abdominal muscles and their training. It begins by describing the main abdominal muscles - the rectus abdominis, external obliques, and intercostals. It then discusses that spot reduction is not possible and that abdominal training alone will not reduce abdominal fat, only diet and cardio can do this. It provides examples of effective abdominal exercises like various types of crunches and discusses programs for beginners, advanced trainees, and competition preparation that focus on developing all areas of the abdominal muscles.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
The document discusses the basic training program for bodybuilding. It explains that the initial goal is to build muscle mass through heavy training over an extended period of 2-5 years. This builds the "raw material" for one's physique. It then describes how training evolves to use a "split system" where different muscle groups are trained on different days to allow for more intense focus. Finally, it provides an overview of the major muscle groups and recommends a 3-day or 2-day split training program for the basic training level.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
The document discusses the basic training program for bodybuilding. It recommends dividing training into upper and lower body sessions or pushing, pulling, and leg sessions to focus intensely on each muscle group. The goal of basic training is to build overall muscle mass through heavy weight training over 2-5 years. Rest days are important to allow muscles to recover between intense weight training sessions.
The document provides instructions for several calf exercise variations, including standing calf raises, calf raises on a leg press machine, seated calf raises, donkey calf raises, one-leg calf raises, and reverse calf raises. The exercises are described to target different areas of the calves and allow isolation of individual calves. Proper form and variation in weight and reps are emphasized to fully challenge and develop the calf muscles.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
The document discusses the abdominal muscles and their training. It begins by describing the main abdominal muscles - the rectus abdominis, external obliques, and intercostals. It then discusses that spot reduction is not possible and that abdominal training alone will not reduce abdominal fat, only diet and cardio can do this. It provides examples of effective abdominal exercises like various types of crunches and discusses programs for beginners, advanced trainees, and competition preparation that focus on developing all areas of the abdominal muscles.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
The document discusses the basic training program for bodybuilding. It explains that the initial goal is to build muscle mass through heavy training over an extended period of 2-5 years. This builds the "raw material" for one's physique. It then describes how training evolves to use a "split system" where different muscle groups are trained on different days to allow for more intense focus. Finally, it provides an overview of the major muscle groups and recommends a 3-day or 2-day split training program for the basic training level.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
The document discusses the basic training program for bodybuilding. It recommends dividing training into upper and lower body sessions or pushing, pulling, and leg sessions to focus intensely on each muscle group. The goal of basic training is to build overall muscle mass through heavy weight training over 2-5 years. Rest days are important to allow muscles to recover between intense weight training sessions.
The document provides instructions for several calf exercise variations, including standing calf raises, calf raises on a leg press machine, seated calf raises, donkey calf raises, one-leg calf raises, and reverse calf raises. The exercises are described to target different areas of the calves and allow isolation of individual calves. Proper form and variation in weight and reps are emphasized to fully challenge and develop the calf muscles.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
The document provides an overview of principles for building speed and agility. It discusses the importance of body composition, strength, mobility, linear speed, acceleration, absolute speed, multidirectional speed, change of direction, and agility. It defines each component and explains the technical considerations and practical goals for training each quality. The document emphasizes that a holistic speed and agility program should incorporate all components through progressive drills and periodization to maximize transfer to sport performance and minimize injury risk.
Muscular strength and endurance powerpointkennyb18
The document discusses the benefits of strength training, including increased muscle mass, improved self-image, weight loss, and reduced injury risk. It asks several questions about optimal strength training practices, such as whether free weights or machines are better, whether cardio and strength training should be combined on the same day, and the best times and techniques for stretching and core exercises. The answers provided draw from exercise science research and textbooks to give evidence-based recommendations.
For overall strength and conditioning, free-weight exercises—especially those that use compound movements—should be the bedrock of any strength-training plan. Using weight machines is definitely fine especially if you are a beginner, but they should never fully substitute free weights.
In other words, once you have experience in lifting weights, prioritize free weights and treat weight machines as supplements or finishers for your workout.
Circuit training is a high-intensity workout that improves both strength and endurance. It involves doing a circuit of exercises with little rest in between. Exercises should work different muscle groups to avoid fatigue. Sample circuits provided include body weight exercises and those using equipment, done for 20-40 seconds each with short rest periods in between circuits. The workout can be progressed over time by increasing exercise time and decreasing rest periods between circuits.
Este documento trata sobre la importancia de la flexibilidad y cómo desarrollarla. Explica que la flexibilidad permite lograr amplios rangos de movimiento y previene lesiones. Detalla diferentes tipos de sesiones de flexibilidad como complementarias, específicas y de relajación, e incluye ejercicios y técnicas como el stretching. También cubre conceptos clave como la importancia de la postura correcta, la respiración y evitar el dolor durante los estiramientos.
This document discusses different hanging exercises and their muscle involvement and benefits. It describes the flexed arm hang, half hanging, prone falling, and hanging knee raise positions. For each position, it lists the main muscles worked, effects on the body, and common uses for the exercise. The hanging knee raise is highlighted as a way to strengthen the lower abdominal muscles.
The document discusses various positions and activities used in functional re-education therapy, including crawling, kneeling, half-kneeling, and getting up from the floor. Crawling builds coordination, stimulates joints, and is a safe way to move. Kneeling establishes vertical alignment and corrects hip and back control. Half-kneeling progresses balance by lifting one leg while supported on the other knee. Getting up from the floor involves transitions from side-sitting or kneeling to standing using chair or bed support.
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
This document discusses six different training methods used in physical education: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Each method is designed to improve specific components of fitness and suits different sports. Interval training uses high intensity intervals to improve speed and cardiovascular fitness. Continuous training focuses on steady exercise to boost endurance. Fartlek training mixes bursts of fast and slow running. Circuit training incorporates different exercises to work multiple muscle groups. Weight training builds strength, endurance, and muscle size. Cross training involves activities like swimming and cycling to prevent overuse injuries.
There are five fundamental body positions discussed in the document: sitting, standing, kneeling, lying, and hanging. For each position, variations are described that involve changing the position of different body parts like the legs, trunk, arms, and pelvis. The key muscle groups worked and effects of each position are explained. Positions like stride standing, walk standing, and wing standing provide increased stability for exercises by changing the base of support. Others like stoop standing and lax stoop standing are useful for stretching or relaxation.
This guide provides information on different aspects that runners can focus on to improve their performance, whether their goal is achieving personal milestones or winning races. It discusses the effects of music on running, benefits of treadmill running, adding hill runs to training, how weight training can improve performance, proper stretching techniques, barefoot running, interval training, hydration, and the importance of mental preparation through visualization. The guide aims to give runners educational content to help them take charge of their health and achieve their fitness goals.
Posture refers to the alignment of the body when standing, sitting, or lying down. Good posture keeps the bones and joints correctly aligned so the muscles can work properly, decreases stress on the spine, and prevents back pain and fatigue by using muscles more efficiently. Bad posture occurs when there is improper alignment of the body segments and can take forms such as kyphosis (hunched back), lordosis (inward curvature of the spine), scoliosis (sideways S-shaped curvature of the spine), flat foot, bowed legs, or knock knees. Maintaining good posture is important for health, appearance, and preventing injury.
This document discusses various types of posture including active, inactive, and abnormal postures. It describes the postural mechanism which involves reflexes, somatosensory, visual, and vestibular systems working together. Good and poor posture patterns are defined. Principles of re-education include finding the cause and gaining patient cooperation. Techniques include general relaxation, pain treatment, mobility exercises, and strengthening weak muscles. Causes and characteristics of different abnormal postures like forward head, flat back, and scoliosis are provided.
Biomecanica Y Entrenamiento En Artes Marciales(2)Kimedef
El documento resume la historia y principios de varias artes marciales como el karate, judo, taekwondo y aikido. Explica los orígenes del budismo y las artes marciales en China, su expansión a Japón y Corea, y los principios fisiológicos e importancia del entrenamiento progresivo, continuo y multilateral. También describe variables físicas como la fuerza, potencia, resistencia y coordinación, y los beneficios de las artes marciales para la salud física y mental.
This document describes various positions derived from standing that are used in physical therapy. It discusses 15 specific positions including wing standing, low wing standing, bend standing, and lunge standing. For each position, it outlines the muscle activity involved, effects on the body, and therapeutic applications. The overall purpose is to explain how modifications to the basic standing position can achieve different therapeutic goals through changes in balance, range of motion, or muscle engagement.
Because the exercise routine you choose needs to be tailored to fit your body type.
Here’s what you need to know about training and caring for your individual body type.
TypesOfBody. P.E.pdf secondary major P.EAnjoryPayusan
This document describes three body types: ectomorph, mesomorph, and endomorph.
Ectomorphs are typically skinny with a light build and lean muscle mass. They find it difficult to build muscle or fat. Mesomorphs have a large bone structure and gain muscle and fat easily but can also lose it easily. They tend to have an athletic, hard body type. Endomorphs have softer bodies with curves and wider waists/hips. They tend to gain weight easily and have a slower metabolism.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
The document provides an overview of principles for building speed and agility. It discusses the importance of body composition, strength, mobility, linear speed, acceleration, absolute speed, multidirectional speed, change of direction, and agility. It defines each component and explains the technical considerations and practical goals for training each quality. The document emphasizes that a holistic speed and agility program should incorporate all components through progressive drills and periodization to maximize transfer to sport performance and minimize injury risk.
Muscular strength and endurance powerpointkennyb18
The document discusses the benefits of strength training, including increased muscle mass, improved self-image, weight loss, and reduced injury risk. It asks several questions about optimal strength training practices, such as whether free weights or machines are better, whether cardio and strength training should be combined on the same day, and the best times and techniques for stretching and core exercises. The answers provided draw from exercise science research and textbooks to give evidence-based recommendations.
For overall strength and conditioning, free-weight exercises—especially those that use compound movements—should be the bedrock of any strength-training plan. Using weight machines is definitely fine especially if you are a beginner, but they should never fully substitute free weights.
In other words, once you have experience in lifting weights, prioritize free weights and treat weight machines as supplements or finishers for your workout.
Circuit training is a high-intensity workout that improves both strength and endurance. It involves doing a circuit of exercises with little rest in between. Exercises should work different muscle groups to avoid fatigue. Sample circuits provided include body weight exercises and those using equipment, done for 20-40 seconds each with short rest periods in between circuits. The workout can be progressed over time by increasing exercise time and decreasing rest periods between circuits.
Este documento trata sobre la importancia de la flexibilidad y cómo desarrollarla. Explica que la flexibilidad permite lograr amplios rangos de movimiento y previene lesiones. Detalla diferentes tipos de sesiones de flexibilidad como complementarias, específicas y de relajación, e incluye ejercicios y técnicas como el stretching. También cubre conceptos clave como la importancia de la postura correcta, la respiración y evitar el dolor durante los estiramientos.
This document discusses different hanging exercises and their muscle involvement and benefits. It describes the flexed arm hang, half hanging, prone falling, and hanging knee raise positions. For each position, it lists the main muscles worked, effects on the body, and common uses for the exercise. The hanging knee raise is highlighted as a way to strengthen the lower abdominal muscles.
The document discusses various positions and activities used in functional re-education therapy, including crawling, kneeling, half-kneeling, and getting up from the floor. Crawling builds coordination, stimulates joints, and is a safe way to move. Kneeling establishes vertical alignment and corrects hip and back control. Half-kneeling progresses balance by lifting one leg while supported on the other knee. Getting up from the floor involves transitions from side-sitting or kneeling to standing using chair or bed support.
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
This document discusses six different training methods used in physical education: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Each method is designed to improve specific components of fitness and suits different sports. Interval training uses high intensity intervals to improve speed and cardiovascular fitness. Continuous training focuses on steady exercise to boost endurance. Fartlek training mixes bursts of fast and slow running. Circuit training incorporates different exercises to work multiple muscle groups. Weight training builds strength, endurance, and muscle size. Cross training involves activities like swimming and cycling to prevent overuse injuries.
There are five fundamental body positions discussed in the document: sitting, standing, kneeling, lying, and hanging. For each position, variations are described that involve changing the position of different body parts like the legs, trunk, arms, and pelvis. The key muscle groups worked and effects of each position are explained. Positions like stride standing, walk standing, and wing standing provide increased stability for exercises by changing the base of support. Others like stoop standing and lax stoop standing are useful for stretching or relaxation.
This guide provides information on different aspects that runners can focus on to improve their performance, whether their goal is achieving personal milestones or winning races. It discusses the effects of music on running, benefits of treadmill running, adding hill runs to training, how weight training can improve performance, proper stretching techniques, barefoot running, interval training, hydration, and the importance of mental preparation through visualization. The guide aims to give runners educational content to help them take charge of their health and achieve their fitness goals.
Posture refers to the alignment of the body when standing, sitting, or lying down. Good posture keeps the bones and joints correctly aligned so the muscles can work properly, decreases stress on the spine, and prevents back pain and fatigue by using muscles more efficiently. Bad posture occurs when there is improper alignment of the body segments and can take forms such as kyphosis (hunched back), lordosis (inward curvature of the spine), scoliosis (sideways S-shaped curvature of the spine), flat foot, bowed legs, or knock knees. Maintaining good posture is important for health, appearance, and preventing injury.
This document discusses various types of posture including active, inactive, and abnormal postures. It describes the postural mechanism which involves reflexes, somatosensory, visual, and vestibular systems working together. Good and poor posture patterns are defined. Principles of re-education include finding the cause and gaining patient cooperation. Techniques include general relaxation, pain treatment, mobility exercises, and strengthening weak muscles. Causes and characteristics of different abnormal postures like forward head, flat back, and scoliosis are provided.
Biomecanica Y Entrenamiento En Artes Marciales(2)Kimedef
El documento resume la historia y principios de varias artes marciales como el karate, judo, taekwondo y aikido. Explica los orígenes del budismo y las artes marciales en China, su expansión a Japón y Corea, y los principios fisiológicos e importancia del entrenamiento progresivo, continuo y multilateral. También describe variables físicas como la fuerza, potencia, resistencia y coordinación, y los beneficios de las artes marciales para la salud física y mental.
This document describes various positions derived from standing that are used in physical therapy. It discusses 15 specific positions including wing standing, low wing standing, bend standing, and lunge standing. For each position, it outlines the muscle activity involved, effects on the body, and therapeutic applications. The overall purpose is to explain how modifications to the basic standing position can achieve different therapeutic goals through changes in balance, range of motion, or muscle engagement.
Because the exercise routine you choose needs to be tailored to fit your body type.
Here’s what you need to know about training and caring for your individual body type.
TypesOfBody. P.E.pdf secondary major P.EAnjoryPayusan
This document describes three body types: ectomorph, mesomorph, and endomorph.
Ectomorphs are typically skinny with a light build and lean muscle mass. They find it difficult to build muscle or fat. Mesomorphs have a large bone structure and gain muscle and fat easily but can also lose it easily. They tend to have an athletic, hard body type. Endomorphs have softer bodies with curves and wider waists/hips. They tend to gain weight easily and have a slower metabolism.
Body composition analysis describes what the body is made of by differentiating fat, protein, minerals, and water. Somatotyping is a system that classifies human body shapes and physiques into three main types: ectomorph, mesomorph, and endomorph. Each type has distinct physical characteristics - ectomorphs are thin and lean with little muscle, mesomorphs are muscular and athletic, and endomorphs are round with more body fat and internal organs relative to their size. Sports are also influenced by somatotypes, as different body types may be better suited for certain activities.
Everybody’s body can be classified in one of three ways: endomorph, mesomorph and ectomorph. These terms are used to describe your basic physical characteristics and tie in with how your body will adapt to exercise.
Ectomorph, Endomorph And Mesomorph: How To Train For Your Body TypeAQF Sports
We all know someone who merely has to look at a dumbbell to start putting on muscle, while others find it almost impossible to add significant bulk but equally don’t tend to add much fat – even when their lifestyle and diet don’t seem all that healthy.
This document provides an overview and introduction to fitness and bodybuilding written by ChristiaMien. It discusses their vision and mission to compete on the world stage in fitness competitions and establish themselves as leaders in the industry. It also shares information on basic equipment, exercises, and workout routines for different muscle groups. Body types are described and it is noted that supplements can help support goals but diet is most important for success.
There are three main body types - endomorph, mesomorph, and ectomorph - determined by genetics. Endomorphs have larger bones and more body fat, mesomorphs have broad shoulders and lean muscle mass, and ectomorphs have a thin linear build. Mesomorphs tend to have an easier time controlling their weight due to a fast metabolism. In addition, there are five classifications of body shapes - V-shape, hourglass, apple, pear, and rectangle - defined by the proportions of the upper and lower body sections.
There are three main body types - endomorph, mesomorph, and ectomorph - determined by genetics. Endomorphs have larger bones and more body fat, mesomorphs have broad shoulders and lean muscle mass, and ectomorphs have a thin linear build. Mesomorphs tend to have an easier time controlling their weight due to a fast metabolism. In addition, there are five classifications of body shapes - V-shape, hourglass, apple, pear, and rectangle - defined by the proportions of the upper and lower body sections.
This document discusses physical fitness, nutrition, and dietary supplements. It covers the five components of physical fitness, muscle hypertrophy, genetic impacts on hypertrophy, effective strength training techniques including variety, and concepts of weight management for athletes. It also discusses nutrition considerations including daily calorie requirements, macronutrient breakdown, phenotypes, hormones, fat-soluble vitamins, food supplements, why athletes use supplements, common anabolic and fat burning supplements, pre-workout meal timing and examples of good pre-workout meals.
This document discusses somatotypes, which are three categories used to identify body shapes: endomorphic, mesomorphic, and ectomorphic. Endomorphs tend to carry more fat, mesomorphs have more muscle and bone mass, and ectomorphs are leaner and thinner. Most people have a combination of types. Certain sports attract certain somatotypes - for example, basketball players tend toward the tall, thin ectomorph/mesomorph category, while sumo wrestlers tend toward the heavier endomorph type. The document provides descriptions and examples to explain somatotyping and which types are suited to different sports.
NDD30503: NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
This document discusses weight and body composition issues in athletes. It covers the following key points:
1. It defines various components of body composition, including body mass, body weight, body fat percentage, fat-free mass, and lean body mass.
2. It describes several methods for measuring body composition, such as hydrostatic weighing, DEXA scans, skinfold tests, and bioelectric impedance. The results must be interpreted appropriately based on an individual's sport.
3. The optimal body composition can vary significantly between sports, depending on the relative importance of factors like size, strength, power, or endurance. Weight standards must be used carefully to avoid unhealthy weight loss or eating disorders.
Diet refers to the normal foods we eat as well as special diets for weight loss, medical reasons, or moral values. Losing weight typically involves decreasing calorie intake, increasing calorie expenditure, or a combination. Energy is measured in calories or kilocalories, with 1 kilocalorie equaling 1000 calories. Maintaining energy balance means taking in and expending an equal number of calories each day. A person's metabolic rate affects how many calories they need daily. Being overweight or obese means exceeding normal or healthy body weight and composition levels. A balanced diet contains carbohydrates, fats, proteins, vitamins, minerals, water, and fiber. The components of an individual's diet depend on factors like their sport
Asca 2015 top to bottom dryland training for 12 uCharlie Hoolihan
This document provides information on dryland training for swimmers. It begins by establishing the need for dryland training to address muscle imbalances from repetitive swimming motions and improve strength, power, and injury prevention. It then discusses principles for dryland workout design for swimmers, emphasizing exercises that lengthen muscles, improve stability, and mimic swimming motions. Core stability is highlighted as important for technical development in young swimmers. The document concludes by demonstrating exercises and discussing considerations like breathing patterns, mobility assessments, and corrective exercises.
The document discusses three main somatotypes - ectomorph, mesomorph, and endomorph - based on natural body type and metabolic characteristics.
The ectomorph is naturally thin with a fast metabolism and prefers endurance exercise. They are better able to tolerate high carb diets and want to gain muscle and size.
The mesomorph is naturally muscular and athletic, liking resistance training. They have good hormone levels and can moderately tolerate carbs, wanting to build muscle and stay lean.
The endomorph is naturally broad with a slow metabolism and insulin dominance, preferring strength training. They do not tolerate carbs well and want to lose body fat, especially in the abdominal region. There are also hybrid body types
The document discusses three main somatotypes - ectomorph, mesomorph, and endomorph - based on natural body type and metabolic characteristics.
The ectomorph is naturally thin with a fast metabolism and prefers endurance exercise. They are better able to tolerate high carb diets and want to gain muscle and size.
The mesomorph is naturally muscular and athletic, liking resistance training. They have good hormone levels and can moderately tolerate carbs, wanting to build muscle and stay lean.
The endomorph is naturally broad with a slow metabolism and insulin dominance, preferring strength training. They do not tolerate carbs well and want to lose body fat, especially in the abdominal region. There are also hybrid body types
The document provides information about various topics related to bodybuilding, including:
1) Biographies of some of the earliest and most famous bodybuilders such as Markus Rühl and Ronnie Coleman.
2) An appreciation for female bodybuilders and their achievements.
3) Advice on diet and nutrition for bodybuilders, including recommendations for protein intake and meal planning.
4) Mentions of different bodybuilding clubs and organizations.
5) A discussion of the advantages and disadvantages of the lifestyle and commitments of bodybuilding.
6) Before and after photos showing the physical transformation of famous bodybuilders over time and career.
7) Announcement of the first issue of the
This document discusses several topics related to strength training and health. It begins by stating that both aerobic fitness and muscular strength are important for good health, and that generally aerobic exercise is recommended before strength training, unless the primary goal is strength development. It also clarifies that muscle tissue cannot turn into fat tissue. Several benefits of strength training are outlined, including improved functioning in daily activities and decreased risk of diseases. Key terms like metabolism, sarcopenia, and the difference between muscular strength and endurance are defined.
Understanding your somatotype, or body type, can provide insight into your ideal fitness and nutrition approach. There are three main somatotypes - ectomorph, mesomorph, and endomorph - characterized by different body compositions and traits. Ectomorphs are typically tall and lean with difficulty gaining weight, mesomorphs are naturally muscular and strong with an easy time losing or gaining weight, and endomorphs more easily put on weight and find it harder to lose. While somatotypes may provide some clues to personality tendencies, nurture plays an equally important role, and one's somatotype alone does not determine behavior or potential.
Fitness refers to having enough energy to complete daily tasks without exhaustion and having reserves to deal with emergencies. There are two types of fitness: health-related including cardiovascular endurance, strength, flexibility and body composition; and performance-related including speed, agility, balance, coordination and reaction time. Physical fitness provides benefits such as reducing disease risk, improving posture, reducing body fat, and enhancing mood and self-esteem.
Nutritional deficiency Disorder are problems in india.
It is very important to learn about Indian child's nutritional parameters as well the Disease related to alteration in their Nutrition.
PGx Analysis in VarSeq: A User’s PerspectiveGolden Helix
Since our release of the PGx capabilities in VarSeq, we’ve had a few months to gather some insights from various use cases. Some users approach PGx workflows by means of array genotyping or what seems to be a growing trend of adding the star allele calling to the existing NGS pipeline for whole genome data. Luckily, both approaches are supported with the VarSeq software platform. The genotyping method being used will also dictate what the scope of the tertiary analysis will be. For example, are your PGx reports a standalone pipeline or would your lab’s goal be to handle a dual-purpose workflow and report on PGx + Diagnostic findings.
The purpose of this webcast is to:
Discuss and demonstrate the approaches with array and NGS genotyping methods for star allele calling to prep for downstream analysis.
Following genotyping, explore alternative tertiary workflow concepts in VarSeq to handle PGx reporting.
Moreover, we will include insights users will need to consider when validating their PGx workflow for all possible star alleles and options you have for automating your PGx analysis for large number of samples. Please join us for a session dedicated to the application of star allele genotyping and subsequent PGx workflows in our VarSeq software.
As the world population is aging, Health tourism has become vitally important and will be increased day by day. Because
of the availability of quality health services and more favorable prices as well as to shorten the waiting list for medical
services regionally and internationally. There are some aspects of managing and doing marketing activities in order for
medical tourism to be feasible, in a region called as clustering in a region with main stakeholders groups includes Health
providers, Tourism cluster, etc. There are some related and affecting factors to be considered for the feasibility of medical
tourism within this study such as competitiveness, clustering, Entrepreneurship, SMEs. One of the growth phenomenon
is Health tourism in the city of Izmir and Turkey. The model of five competitive forces of Porter and The Diamond model
that is an economical model that shows the four main factors that affect the competitiveness of a nation and its industries
in this study. The short literature of medical tourism and regional clustering have been mentioned.
Osvaldo Bernardo Muchanga-GASTROINTESTINAL INFECTIONS AND GASTRITIS-2024.pdfOsvaldo Bernardo Muchanga
GASTROINTESTINAL INFECTIONS AND GASTRITIS
Osvaldo Bernardo Muchanga
Gastrointestinal Infections
GASTROINTESTINAL INFECTIONS result from the ingestion of pathogens that cause infections at the level of this tract, generally being transmitted by food, water and hands contaminated by microorganisms such as E. coli, Salmonella, Shigella, Vibrio cholerae, Campylobacter, Staphylococcus, Rotavirus among others that are generally contained in feces, thus configuring a FECAL-ORAL type of transmission.
Among the factors that lead to the occurrence of gastrointestinal infections are the hygienic and sanitary deficiencies that characterize our markets and other places where raw or cooked food is sold, poor environmental sanitation in communities, deficiencies in water treatment (or in the process of its plumbing), risky hygienic-sanitary habits (not washing hands after major and/or minor needs), among others.
These are generally consequences (signs and symptoms) resulting from gastrointestinal infections: diarrhea, vomiting, fever and malaise, among others.
The treatment consists of replacing lost liquids and electrolytes (drinking drinking water and other recommended liquids, including consumption of juicy fruits such as papayas, apples, pears, among others that contain water in their composition).
To prevent this, it is necessary to promote health education, improve the hygienic-sanitary conditions of markets and communities in general as a way of promoting, preserving and prolonging PUBLIC HEALTH.
Gastritis and Gastric Health
Gastric Health is one of the most relevant concerns in human health, with gastrointestinal infections being among the main illnesses that affect humans.
Among gastric problems, we have GASTRITIS AND GASTRIC ULCERS as the main public health problems. Gastritis and gastric ulcers normally result from inflammation and corrosion of the walls of the stomach (gastric mucosa) and are generally associated (caused) by the bacterium Helicobacter pylor, which, according to the literature, this bacterium settles on these walls (of the stomach) and starts to release urease that ends up altering the normal pH of the stomach (acid), which leads to inflammation and corrosion of the mucous membranes and consequent gastritis or ulcers, respectively.
In addition to bacterial infections, gastritis and gastric ulcers are associated with several factors, with emphasis on prolonged fasting, chemical substances including drugs, alcohol, foods with strong seasonings including chilli, which ends up causing inflammation of the stomach walls and/or corrosion. of the same, resulting in the appearance of wounds and consequent gastritis or ulcers, respectively.
Among patients with gastritis and/or ulcers, one of the dilemmas is associated with the foods to consume in order to minimize the sensation of pain and discomfort.
Selective alpha1 blockers are Prazosin, Terazosin, Doxazosin, Tamsulosin and Silodosin majorly used to treat BPH, also hypertension, PTSD, Raynaud's phenomenon, CHF
Dr. Tan's Balance Method.pdf (From Academy of Oriental Medicine at Austin)GeorgeKieling1
Home
Organization
Academy of Oriental Medicine at Austin
Academy of Oriental Medicine at Austin
Academy of Oriental Medicine at Austin
About AOMA: The Academy of Oriental Medicine at Austin offers a masters-level graduate program in acupuncture and Oriental medicine, preparing its students for careers as skilled, professional practitioners. AOMA is known for its internationally recognized faculty, award-winning student clinical internship program, and herbal medicine program. Since its founding in 1993, AOMA has grown rapidly in size and reputation, drawing students from around the nation and faculty from around the world. AOMA also conducts more than 20,000 patient visits annually in its student and professional clinics. AOMA collaborates with Western healthcare institutions including the Seton Family of Hospitals, and gives back to the community through partnerships with nonprofit organizations and by providing free and reduced price treatments to people who cannot afford them. The Academy of Oriental Medicine at Austin is located at 2700 West Anderson Lane. AOMA also serves patients and retail customers at its south Austin location, 4701 West Gate Blvd. For more information see www.aoma.edu or call 512-492-303434.
Spontaneous Bacterial Peritonitis - Pathogenesis , Clinical Features & Manage...Jim Jacob Roy
In this presentation , SBP ( spontaneous bacterial peritonitis ) , which is a common complication in patients with cirrhosis and ascites is described in detail.
The reference for this presentation is Sleisenger and Fordtran's Gastrointestinal and Liver Disease Textbook ( 11th edition ).
“Environmental sanitation means the art and science of applying sanitary, biological and physical science principles and knowledge to improve and control the environment therein for the protection of the health and welfare of the public”.The overall importance of sanitation are to provide a healthy living environment for everyone, to protect the natural resources (such as surface water, groundwater, soil ), and to provide safety, security and dignity for people when they defecate or urinate .Sanitation refers to public health conditions such as drinking clean water, sewage treatment, etc. All the effective tools and actions that help in keeping the environment clean come under sanitation. Sanitation refers to public health conditions such as drinking clean water, sewage treatment. All the effective tools and actions that help in keeping the environment clean and promotes public health is the necessary in todays life.
Discover the benefits of homeopathic medicine for irregular periods with our guide on 5 common remedies. Learn how these natural treatments can help regulate menstrual cycles and improve overall menstrual health.
Visit Us: https://drdeepikashomeopathy.com/service/irregular-periods-treatment/
The Children are very vulnerable to get affected with respiratory disease.
In our country, the respiratory Disease conditions are consider as major cause for mortality and Morbidity in Child.
Congestive Heart failure is caused by low cardiac output and high sympathetic discharge. Diuretics reduce preload, ACE inhibitors lower afterload, beta blockers reduce sympathetic activity, and digitalis has inotropic effects. Newer medications target vasodilation and myosin activation to improve heart efficiency while lowering energy requirements. Combination therapy, following an assessment of cardiac function and volume status, is the most effective strategy to heart failure care.
CLASSIFICATION OF H1 ANTIHISTAMINICS-
FIRST GENERATION ANTIHISTAMINICS-
1)HIGHLY SEDATIVE-DIPHENHYDRAMINE,DIMENHYDRINATE,PROMETHAZINE,HYDROXYZINE 2)MODERATELY SEDATIVE- PHENARIMINE,CYPROHEPTADINE, MECLIZINE,CINNARIZINE
3)MILD SEDATIVE-CHLORPHENIRAMINE,DEXCHLORPHENIRAMINE
TRIPROLIDINE,CLEMASTINE
SECOND GENERATION ANTIHISTAMINICS-FEXOFENADINE,
LORATADINE,DESLORATADINE,CETIRIZINE,LEVOCETIRIZINE,
AZELASTINE,MIZOLASTINE,EBASTINE,RUPATADINE. Mechanism of action of 2nd generation antihistaminics-
These drugs competitively antagonize actions of
histamine at the H1 receptors.
Pharmacological actions-
Antagonism of histamine-The H1 antagonists effectively block histamine induced bronchoconstriction, contraction of intestinal and other smooth muscle and triple response especially wheal, flare and itch. Constriction of larger blood vessel by histamine is also antagonized.
2) Antiallergic actions-Many manifestations of immediate hypersensitivity (type I reactions)are suppressed. Urticaria, itching and angioedema are well controlled.3) CNS action-The older antihistamines produce variable degree of CNS depression.But in case of 2nd gen antihistaminics there is less CNS depressant property as these cross BBB to significantly lesser extent.
4) Anticholinergic action- many H1 blockers
in addition antagonize muscarinic actions of ACh. BUT IN 2ND gen histaminics there is Higher H1 selectivitiy : no anticholinergic side effects
1. c H A p T E R 2
Learning Your
Body Type
ANYONE WHOHASspent time at a beach, swimming pool, or gym locker
room can attest to the fact that human beings are born with a variety of
different physical characteristics. Some are taller or shorter, lighter or
darker, wider or narrower in the shoulders, longer and shorter in the leg;
they have higher or lower natural levels of endurance, differing types of
muscle cells, more or fewer muscle and fat cells.
One popular method of categorizing all these various body types rec-
ognizes three fundamentally different physical types, called somatotypes:
The ectomorph: characterized by a short upper body, long arms and
legs, long and narrow feet and hands, and very little fat storage; nar-
rowness in the chest and shoulders, with generally long, thin mus-
cles.
The mesomorph: large chest, long torso, solid muscle structure, and
great strength.
The endomorph: soft musculature, round face, short neck, wide hips,
and heavy fat storage.
Of course, no one is entirely one type but rather a combination of all
three types. This system of classification recognizes a total of eighty-eight
subcategories, which are arrived at by examining the level of dominance
of each basic category on a scale of 1 to 7. For example, someone whose
body characteristics were scored as ectomorphic (2), mesomorphic (6),
and endomorphic (5) would be an endo-mesomorph, basically a well-
muscled jock type but inclined to carry a lot of fat.
3. 164
Although the fundamentals of bodybuilding training apply to all the
somatotypes, individuals with different body types often respond very dif-
ferently to training, and what works for one type may not necessarily work III
for another. Any body type can be developed by proper training and nu-
trition, but individuals with different body types will find it necessary to
initially approach their training with different objectives, even though
they may share the same long-term goals.
UNDERSTANDING YOUR BODY TYPE
There have been champions with every kind of body type. Steve Davis, a
well-known competitor in the 1970s, once weighed in at around 270
pounds, which meant he tended heavily toward the endomorphic. It was
necessary for Steve to lose a lot of fat while maintaining muscle mass in
order to win bodybuilding titles. Mr. Olympia Dorian Yates is one of
Here is a good
example of how
bodybuilding can
change your body.
Steve Davis before,
looking very
endomorphic. . .
. . . and after, looking
very mesomorphic
~ =~~. ~
4. 165
Nasser El Sonbaty, an endo-
mesomorph
Frank Zane, an ecto-mesomorph
II
Dave Draper---classic endo-mesomorph
5. 166
Chris Dickerson-endo-mesomorph
a
Flex Wheeler -ecto-mesomorph
Ken Waller-endo-mesomorph
6. 167
Lee Priest--endo-mesomorph
Dorian Yates-mesomorph
a
Tom Platz-another classic mesomorph
7. 168
the biggest champions of all time; in contest shape he weighs in at
close to 270 pounds. However, during the off-season Dorian gets up to
well over 300 pounds, which indicates his body type tends toward the
III
endo2mesomorphic. The legendary Dave Draper was another endo-
mesomorph (although, having less muscle, he'd be classified as more en-
domorphic than Dorian), tending to get heavy and smooth easily, but able
to stay lean and hard for competition by hard training and strict diet.
Frank Zane, on the other hand, is much more ectomorphic. Muscle-
mass gains have always taken Frank a long time to achieve, but this did not
keep him from becoming Mr. Olympia three times. Bodybuilders like
Frank and Shawn Ray, who at 200 pounds have managed to defeat most
of the more massive competitors, are not naturally powerful, muscular in-
dividuals. Their muscular development and bodybuilding excellence have
come about mostly by a lot of hard, dedicated work. "Muscle did not come
to me naturally," says Larry Scott, the first Mr. Olympia and another body-
builder tending toward the ectomorphic. "I was one of those 98-pound
weaklings who was motivated to use bodybuilding training to get bigger."
In my own case, I am mesomorphic enough to be able to build mus-
cle mass relatively easily, and at one point bulked up to a solid 240 pounds,
but my natural physique has always tended to be lean, which makes me
more an ecto- mesomorph than pure mesomorph or an endo- mesomorph.
Flex Wheeler, who is so renowned for his shape and proportion, is yet
another ecto-mesomorph. Look at Flex and you'll see how relatively small
his bones and joints are, despite his muscle size, especially compared to a
powerfully built competitor like Dorian. In bodybuilding terms, Flex,
Frank Zane, and I would be characterized as having Apollonian physiques
(muscular, but tending toward the ectomorphic, more aesthetic than
brute powerful), while thicker bodybuilders like Dorian, Nasser El Son-
baty, Tom Platz, Casey Viator, and Mike Mentzer would be classified as
Herculean (very mesomorphic or endo-mesomorphic). Both Apollonian
and Herculean physiques can have outstanding aesthetics, but the look is
very different. Nowadays, the Apollonian physique is generally considered
more artistic or beautiful because of its lines and proportion, but if you
look back at classic art you frequently find the Herculean physique to be
the more admired.
Of course, the top pro bodybuilders nowadays are so massive and well
developed that it's sometimes hard to separate them into different body-
type categories. But go to almost any amateur contest and the difference
between the various body types will be much more apparent.
Really, though, no top bodybuilder can be too much an ectomorph or
an endomorph. His body would lack proper proportion, symmetry, mus-
cle mass, and definition. Remember, bodybuilding is not just about build-
ing muscle; it involves the maximum aesthetic development of muscle.
Lifeguard-type physiques (lean and defined) can be very pleasing to look
at, but lack the mass necessary to compete at the top levels in bodybuild-
8. 169
ing. Thick, massive, super-mesomorphic bodies are great for weightlifters,
shot-putters, and football linemen, but the aesthetics of this kind of
physique don't make it on the bodybuilding stage.
Dnderstanding your own body type can save you a lot of time and frus-
tration. An ectomorph who trains like an endomorph is likely to overtrain
and not grow. The endomorph who thinks he is more mesomorphic will
grow, but will always have trouble keeping his body fat down. Certain
principles of training are the same for everybody. But how you organize
your training and how you integrate it with diet and nutrition can be
profoundly different depending on what kind of body type nature has
given you.
METABOLISM AND MUSCLE-BUILDING
One of the factors that helps create different body types is metabolism.
Some people naturally burn more calories than others. Some bodies
seem naturally designed to turn food energy into muscle or fat while oth-
ers turn this energy into fuel for exercise. However, as your body
changes, so does your metabolism. Muscle burns calories, so a naturally
heavy endomorph will find it easier to get lean as he builds more and
more muscle mass. Also, the body is very adaptable, and the literally
thousands of various metabolic processes that are going on all the time
tend to alter in response to the demands you put on them-turning pro-
tein intake into muscle, for example, or increasing your ability to metab-
olize body fat for energy.
If you are extremely lean or extremely heavy, you should take the pre-
caution of having your thyroid function checked by a physician. The thy-
roid gland plays a major role in regulating metabolism. When it is
underactive (hypothyroid) it is very difficult to burn off excess body fat,
and when it is overactive (hyperthyroid) putting on any additional body
weight becomes almost impossible. However, I am strongly against using
thyroid as a means of increasing your metabolism and "cutting up"
(achieving a state of high definition) when your own thyroid levels are
within normal limits. This is dangerous in a number of ways, including the
risk that you will permanently damage your natural thyroid function.
ECTOMORPH TRAINING
Q The extreme ectomorph's first objective is gaining weight, preferably in
the form of quality muscle mass. He will not have the strength and en-
durance for marathon training sessions, will find that muscle mass devel-
ops very slowly, and will often have to force himself to eat enough to
ensure continued growth. Therefore, for the ectomorph I recommend:
9. 170
1. Include plenty of power moves for a program that builds maximum
mass. Yourprogram should tend toward heavy weight and low reps (in the
6- to 8-rep range after proper warm-up).
a
2. Learn to train intensely and make every set count. That way you
can keep your workouts relatively short and still make substantial gains
(perhaps 14 to 16 sets per major body part rather than 16 to 20). Make
sure to get enough rest between sets and give yourself enough time to re-
cuperate between workouts.
3. Pay careful attention to nutrition; take in more calories than you
are accustomed to, and if necessary, use weight-gain and protein drinks to
supplement your food intake.
4. Remember, you are trying to turn food energy into mass, so be care-
ful not to bum up too much energy with excessive amounts of other activi-
ties such as aerobics, running, swimming, and other sports. Some cardio
exercise is both desirable and necessary for good health, but anyone who
spends hours a day expending large amounts of physical energy outside the
gym will have a lot more trouble building muscle while in the gym.
MESOMORPH TRAINING
The mesomorph will find it relatively easy to build muscle mass, but will
have to be certain to include a sufficient variety of exercises in his program
so that the muscles develop proportionately and well shaped rather than
just thick and bulky. Therefore, for the mesomorph I recommend:
1. An emphasis on quality, detail, and isolation training, along with
the basic mass and power exercises. Youbuild muscle easily,so you can be-
gin working on shape and separation right from the beginning.
2. Mesomorphs gain so easily that d1ey don't have to worry much
about conserving energy or overtraining. A standard workout of 16 to 20
sets per body part is fine, and you can train with as much or litde rest be-
tween sets as suits you.
3. A balanced diet with plenty of protein which maintains a calorie
level that keeps the physique within 10 to 15 pounds of contest weight all
year long. No bulking up 30 to 40 pounds and then having to drop all of
that useless weight for competition.
ENDOMORPH TRAINING
Generally, the endomorph will not have too much difficulty building mus-
cle, but will have to be concerned with losing fat weight and then being
very careful with diet so as not to gain that weight back. Therefore, for the
endomorph I recommend:
10. 171
1. A higher proportion of high-set, high-repetition training (no lower
than the 10- to 12-rep range), with very short rest periods so as to burn off
as much fat as possible. Doing a few extra sets of a few extra exercises
while you are trying to get lean is a good idea.
2. Additional aerobic exercise such as bicycle riding, running, or
some other calorie-consuming activity. Training in the gym burns calories,
but not as much as cardio exercise done on a continuous basis for 30 to 45
minutes or more at a time.
3. A low-calorie diet that contains the necessary nutritional balance
(see page 703). Not zero anything, but the minimum amount of protein,
carbohydrates, and fats, with vitamin and mineral supplements to be cer-
tain the body is not being deprived of any essential nutrients.
BODY COMPOSITION TESTING
Even though nature has given you a particular body type, when you add
lean body mass and cut down on fat weight you are actually changing the
composition of your body. It is often difficult to keep track of these devel-
opments because your training is creating more muscle mass, so your body
composition can change quite a lot without your realizing it. The mirror,
the scale, and the tape measure are always useful, but sometimes they
don't tell you enough.
In addition to simply studying yourself in the mirror, the best way to
keep track of these physical changes is by some form of body composition
testing. This testing gives you an indication of the percentage of muscle
your body has compared to the amount of fat. So the test will help track
your progress as you gain muscle and lose fat. The most common types of
body composition testing are:
. skin-fold testing. Calipers are used to pinch folds of skin at various
parts of your body, which indicates how much fat is under the skin,
. and this is used to calculate body composition.
water-emersion testing. The subject is weighed out of the water,
then in the water, and certain measurements such as the residual
capacity of the lungs are taken. The numbers are applied to a for-
mula to determine the ratio of fat to lean body mass-which is com-
posed of muscle, bone, and internal organs.
. electrical impedance testing. A low-voltage current is passed
through the body. Since fat, muscle, and water create different
II
amounts of resistance to electrical current, the amount of resistance
encountered allows for calculation of body composition.
However, while measuring body composition is useful in ascertaining
the results of a diet or what changes training is creating in your physique,
11. 172
be aware that the direction of change from one test to another is more sig-
nificant than the specific results you get in anyone test. The reason is that
all the test numbers are run through formulas that make certain assump- III
tions about the body that don't necessarily apply very well to the extreme
development of serious bodybuilders. So if you are tested as 12 percent
body fat in one session and 9 percent two weeks later, you can be pretty
sure you're headed in the right direction-assuming you are taking the
same type of test administered in the same way, so that the retest accuracy
is high.
I have heard some ridiculous claims made for body fat testing, such as
by athletes asserting they have as little as 3 percent body fat. Any doctor
will tell you that 3 percent might be the fat level of a cadaver, but not a
strong, healthy athlete. In tests conducted at IFBB and NPC contests, us-
ing a variety of methods, it was shown that the bigger the bodybuilder the
higher the fat percentage when the competitor is really ripped. So a mas-
sive bodybuilder might be ripped at 12 percent body fat measurement,
while a lightweight amateur might look great at 7 or 8 percent.
Why is this? Because what we traditionally think of as fat is not the
only fat in your body. There is also intramuscular fat, which is the fat in the
muscle itself. So if a really big bodybuilder continues to diet past a certain
point he is likely to just shrink rather than getting more cut-up. So while
body composition testing is useful, don't forget to use the mirror or pho-
tographs to keep track of how you look. Remember, the judges don't take
body fat tests into consideration during a contest. They go only by what
they see. And you need to do the same thing.