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Labricciosa sgp
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- 2. Thesis Through my research,I discovered how to successfully initiate muscle growth and how to exercise every athletic performance muscle in the body.
- 3. Personal Relevance Little Gianni at 15 Why is strength and conditioning important to me?
- 4. Physiology How do muscles grow? http://www.google.com/imgres?imgurl=http://needfornurse.files.wordpress.com/2010/03/anatomy-physiology-student- tutorial-800x800.jpg
- 5. Hypertrophy Hypertrophy simply means muscle growth. http://www.google.com/imgres?imgurl=http://www.johnhartfitness.com/wp-content/uploads/2010/11/ hypertrophy.jpg
- 6. Nutrition What are theright foods to eat when you want to gain muscle? http://www.food-faq.net/food/healthy_food-1.jpg
- 7. Protein http://www.google.com/imgres?imgurl=http://www.hotbodytraining.com/wp-content/pics/protein_beef.jpg
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- 10. Calories http://www.google.com/imgres?imgurl=http://goldenmuscles.com/wp-content/uploads/2010/05/ counting_calories.jpg
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- 13. Types of Workouts Arms Shoulders Chest Back Legs Buttocks Abdomen
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- 17. Back http://www.google.com/imgres?imgurl=http://stayfitnutrition.com/images/muscular %2520back.jpg
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- 21. videos? Imbed videos intoyour slides as needed. Will break up some off your information and speaking.
- 22. Application Component Describe, indetail, you application component Multiple slides Use pictures, videos, etc. Approximately 8-15 minutes
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- 24. Month #1 Plyometric CardioInterval Cardio Power and Resistance Pure Cardio Cardio Abs Cardio Recovery Fitness Test
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- 26. Cardio Power andResistance -video?
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- 31. Day #1 Results GianniLabricciosa Exercise # Amount Switch Kicks 106 Power Jacks 62 Power Knees 112 Power Jumps 72 Globe Jumps 8 Suicide Jumps 22 Push-up Jacks 34 Low Plank Oblique 78
- 32. Day #1 Results SteveKuk Exercise # Amount Switch Kicks 68 Power Jacks 50 Power Knees 83 Power Jumps 32 Globe Jumps 7 Suicide Jumps 16 Push-up Jacks 18 Low Plank Oblique 43
- 33. Day #15 Results GianniLabricciosa Exercise # Amount Switch Kicks 132 Power Jacks 64 Power Knees 120 Power Jumps 78 Globe Jumps 12 Suicide Jumps 24 Push-up Jacks 38 Low Plank Oblique 92
- 34. Day #15 Results SteveKuk Exercise # Amount Switch Kicks 103 Power Jacks 59 Power Knees 103 Power Jumps 52 Globe Jumps 10 Suicide Jumps 20 Push-up Jacks 23 Low Plank Oblique 56
- 35. Recovery Week Core Cardioand Balance (every day between Month 1 and Month 2) -video?
- 36. Month #2 List thediscs from Month 2.
- 37. Day #60 Results GianniLabricciosa Exercise # Amount Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-up Jacks Low Plank Oblique
- 38. Day #60 Results SteveKuk Exercise # Amount Switch Kicks Power Jacks Power Knees Power Jumps Globe Jumps Suicide Jumps Push-up Jacks Low Plank Oblique
- 39. Class Activity Show aWorkout Quiz about Strength and Conditioning about common misconceptions Yoga Stretches Have students create their own workout/diet plan
- 40. Works Cited all citationstogether
- 41. Conclusion What did youlearn?
Editor's Notes
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- #3 I plan to research different elements of fitness including strength, endurance, abdominal, speed, flexibility, circuit, and plyometric training. I will also research nutrition and supplements that athletes utilize to increase their fitness. With thorough research, I hope that I will discover how to initiate muscle growth at the quickest speed possible (without illegal drugs), and will find out how to exercise every athletic performance muscle in the body.\n\n
- #4 The topic that I have chosen to research for my senior graduation project this year is Strength and Conditioning. This project is important to me because I have been dedicated to fitness since I was in 7th grade and would like to reach a higher level of fitness. Being in shape makes me feel good about myself. I have been exercising through sports since elementary school, but only started lifting weights and doing strength and conditioning training for a couple years. I started more intense training during my sophomore year because it was necessary in order to excel in wrestling, which is an important sport to me. After years of training, however, I seem to be stuck in a plateau with my level of strength and fitness. I would like to research this topic in order to see improvement once again and to help others interested in fitness to become fit and to possess the strength and physique that they desire. \n
- #5 Muscles grow when muscle protein synthesis increases faster than how quickly muscle protein breaks down. Resistance exercise causes hypertrophy (muscle growth) to occur, ultimately resulting in muscle growth. When the muscles grow, it results in strength. Studies show that men and women’s bodies respond similarly to resistance exercise, however, due to differences in body size and hormone levels, women cannot attain the same size that men potentially can. Muscle mass occurs the most quickly at the beginning of a training program.\n\nhttp://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html\n\n
- #6 Hypertrophy is the increase of the size of muscle cells. There are two different types of muscular hypertrophy: sarcoplasmic and myofibrillar. During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. During myofibrillar hypertrophy, actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is characteristic of the muscles of bodybuilders while myofibrillar hypertrophy is characteristic of Olympic weightlifters.\n \n http://muscle.ucsd.edu/musintro/hypertrophy.shtml\n \n
- #7 Certain foods are more beneficial to eat when attempting to add muscle to the body. A high protein intake is essential to muscle increase since protein is the main nutrient that rebuilds and repairs muscles after strength training. Also, a proper fat and red meat intake are necessary toward enhancing the testosterone levels in a person that assists strength increase. \nhttp://www.muscleandfitness.com/nutrition/other/5-ways-eat-strength\n
- #8 The body uses protein to build and repair muscle tissue. Protein is a macronutrient, like fat and carbohydrates, meaning that the body needs relatively large amounts of it. However, unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply, so it is important to eat protein everyday. Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That's because when lifting extremely heavy, protein is even more critical—for several reasons. The most important reason is to protect the muscles. The heavier the lift, the more damage the muscle fibers undergo. The more damage muscle fibers endure, the more recovery they will need. More damage and recovery leads to more growth. These three processes require protein. When lifting heavy eat about 1.5 grams per pound of body weight per day so that the muscles grow back stronger. Good sources of quality protein include eggs, beef, poultry, fish, and dairy, not to mention whey protein.\n\nhttp://www.muscleandfitness.com/nutrition/other/5-ways-eat-strength\n\nhttp://www.webmd.com/fitness-exercise/guide/benefits-protein\n\n
- #9 Carbohydrates are necessary for energy and to keep that energy after each set of exercise. The average person should eat about 2—3 grams of carbs per pound of body weight per day and up to four grams per pound the day on training days. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread and pastas, brown rice, and sweet potatoes.\n\nhttp://www.muscleandfitness.com/nutrition/other/5-ways-eat-strength\n\n
- #10 Saturated and unsaturated fats are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue. Good sources of healthy monounsaturated fats include olive oil, mixed nuts, avocadoes, and peanut butter. For essential omega-3 fats go with fatty fish such as salmon, mackerel, or white tuna, as well as flaxseed oil and walnuts. 30% of total daily calories should be from fat, and 10% of those calories should be from saturated fat. A great source of saturated fat is beef, which provides protein and fat.\n\nhttp://www.muscleandfitness.com/nutrition/other/5-ways-eat-strength\n
- #11 For harder workouts, it is necessary to eat an abundance of calories. During training days, a person should eat about 20 calories per pound of body weight per day. This will ensure that more calories are eaten than burned. If a person burns more than they eat, their body will not regenerate muscle and could actually get weaker rather than stronger.\n\nhttp://www.muscleandfitness.com/nutrition/other/5-ways-eat-strength\n
- #12 Creatine improves performance in high-intensity exercise, increases energy levels, and speeds up recovery rates. It's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the effect of hydrating muscle cells with water. It enhances muscles growth too, making muscle fibers bigger and stronger. However, side effects of creatine may include water retention, nausea, diarrhea, cramping, muscle pain, and high blood pressure. To prevent dehydration, experts often suggest drinking plenty of water when using creatine.\n\nhttp://www.bodybuilding.com/store/creatine.html\n\n
- #13 Anabolic steroids facilitate the growth of skeletal muscle. However, abuse has been associated with a wide range of side effects ranging from some that are physically unattractive, such as acne and breast development in men, to others that are life threatening to both males and females including liver cancer, heart attacks, and elevated cholesterol levels.. Most of the effects are reversible if the abuser stops taking the drug, but some can be permanent. In addition to the physical effects, anabolic steroids can also cause increased irritability and aggression. Steroid use among adolescents can also stop the lengthening of their bones resulting in stunted growth.\nhttp://www.whitehousedrugpolicy.gov/drugfact/steroids/steroids_ff.html\n\n
- #14 I will now begin talking about types of workouts for each muscle category.\n
- #15 The targeted muscles in the arms are the biceps, triceps, forearms, and wrists. Biceps are targeted by different types of curls consisting of concentration, hammer, low/high pulley, barbell, machine, preacher and reverse curls. Triceps are targeted by pushdowns, triceps extensions, kickbacks, and dips. Reverse curls, wrist curls, reverse wrist curls, and reverse pushdowns workout the forearms. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
- #16 Shoulders are targeted by back and front presses, several types of lateral raises, and several types of rows. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
- #17 The main ways people target their chest is by bench pressing and push-ups. They can also workout their chest with dips, flys and pullovers. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
- #18 The back can be targeted by chin-ups, pulldowns, rows, deadlifts, and shrugs. \nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
- #19 The muscles targeted in the legs are all areas of the quads and calves. Squats, leg extensions, leg presses, leg curls, and calf raises are used to target the muscles in the legs. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
- #20 Perhaps the least exercised muscles are in the buttocks and when it is exercised, it is usually women performing those exercises. The buttocks can be targeted by lunges, kick backs, hip extensions, bridging, and hip abductions. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
- #21 Crunches, sit-ups, leg raises, and rotations can be used to target the abdomen. \n\nDelavier, Frédéric. Strength Training Anatomy. Trans. G. Hubert, P. Gross, and Robert H. Black. Paris: Éditions Vigot, 2001. Print.\n\n
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- #24 In INSANITY, Shaun T uses a method called Max Interval Training. It's not your typical interval workout. You'll do cardio and plyometric drills with intervals of strength, power, resistance, and core training. It all happens in long bursts of maximum-intensity exercises with short periods of rest so you can burn up to 1,000 calories in an hour.\n\nhttp://teambeachbody.com/workout-routines/insanity-workout\n
- #25 These are the different discs for Month 1. There is a calendar showing you which day you are supposed to do each one. Every Thursday was Cardio Recovery and Pure Cardio and Cardio Abs were usually combined.\n
- #26 -Explain what is in the plyometric cardio interval disc.\n
- #27 -Explain what is in the cardio power and resistance disc.\n
- #28 -Explain what is in the pure cardio disc.\n
- #29 -Explain what is in the cardio abs disc.\n
- #30 -Explain what is in the cardio recovery disc.\n
- #31 -Explain what is in the fitness test disc.\n
- #32 These are my results from the fitness test on day 1.\n
- #33 These are Steve’s results from the fitness test on day 1.\n
- #34 -maybe just show one chart at the end with all results instead of day 15 slides?\n
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- #36 -Explain what is in the core cardio and balance disc. \n-Explain what recovery week is.\n
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