This document discusses strength and conditioning through an application of the Insanity workout program. It provides details on the physiology of muscle growth, important nutrients for gaining muscle like protein, and examples of workouts that target different muscle groups. The application component demonstrates one person's experience completing the first month of the Insanity program, showing their results from day 1 and day 15. It also discusses completing a recovery week between the first and second months.
The document provides an overview of strength training and conditioning. It discusses the importance of proper nutrition, including getting sufficient protein, carbohydrates, and healthy fats. It also outlines different types of workouts that target specific muscle groups like arms, shoulders, back, legs, glutes, and abs. Examples of exercises are provided for each muscle group. The document notes that strength training has health benefits and helps to develop a strong, toned body.
The document provides information on strength training and conditioning. It discusses topics like nutrition, different types of workouts that target specific muscle groups, supplements, and sample workout programs. The goal is to educate people on how to transform their bodies through proper nutrition, exercises, and strength training routines in order to gain muscle and improve overall fitness and health.
The document provides information on various topics related to fitness, including diet, exercise, workout types, nutrition, and more. It discusses different body types, metabolism, realistic goals, and offers tips for staying committed to a fitness routine. Images are included throughout to illustrate different exercises, healthy foods, and concepts being discussed. The document aims to educate readers on living a healthy, active lifestyle through diet and regular exercise.
The document discusses new ideas for training kids presented by Brett Klika at IDEA World 2014. It outlines a framework for assessing kids' movement skills qualitatively and differentiating training based on those assessments. Assessment focuses on stationary movement control, locomotion, and manipulative/coordinative skills. Programming examples are provided that incorporate targeted warmups, games, circuits and conditioning tailored to kids' needs. The goal is to make kids' fitness training purposeful, engaging and fun.
This document discusses various topics related to performance, coaching, and athletics. It explores what performance is, the role of a coach, types of motivation, and influences on athletes. It also examines injury, enjoyment, competition and the human brain in relation to sport. The document provides over 25 references from sources such as science journals, blogs and news articles on these topics.
The document outlines a CrossFit training program for the 11th Engineer Battalion Jungle Cats. It includes 3 phases: train the trainer, implementation by company leadership, and full execution. The program aims to establish a functional fitness program with CrossFit competitions and an online presence. It provides instruction on various exercises and movements, programming guidelines, and sample training days.
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
The document provides an overview of strength training and conditioning. It discusses the importance of proper nutrition, including getting sufficient protein, carbohydrates, and healthy fats. It also outlines different types of workouts that target specific muscle groups like arms, shoulders, back, legs, glutes, and abs. Examples of exercises are provided for each muscle group. The document notes that strength training has health benefits and helps to develop a strong, toned body.
The document provides information on strength training and conditioning. It discusses topics like nutrition, different types of workouts that target specific muscle groups, supplements, and sample workout programs. The goal is to educate people on how to transform their bodies through proper nutrition, exercises, and strength training routines in order to gain muscle and improve overall fitness and health.
The document provides information on various topics related to fitness, including diet, exercise, workout types, nutrition, and more. It discusses different body types, metabolism, realistic goals, and offers tips for staying committed to a fitness routine. Images are included throughout to illustrate different exercises, healthy foods, and concepts being discussed. The document aims to educate readers on living a healthy, active lifestyle through diet and regular exercise.
The document discusses new ideas for training kids presented by Brett Klika at IDEA World 2014. It outlines a framework for assessing kids' movement skills qualitatively and differentiating training based on those assessments. Assessment focuses on stationary movement control, locomotion, and manipulative/coordinative skills. Programming examples are provided that incorporate targeted warmups, games, circuits and conditioning tailored to kids' needs. The goal is to make kids' fitness training purposeful, engaging and fun.
This document discusses various topics related to performance, coaching, and athletics. It explores what performance is, the role of a coach, types of motivation, and influences on athletes. It also examines injury, enjoyment, competition and the human brain in relation to sport. The document provides over 25 references from sources such as science journals, blogs and news articles on these topics.
The document outlines a CrossFit training program for the 11th Engineer Battalion Jungle Cats. It includes 3 phases: train the trainer, implementation by company leadership, and full execution. The program aims to establish a functional fitness program with CrossFit competitions and an online presence. It provides instruction on various exercises and movements, programming guidelines, and sample training days.
Presentation examining the track and field events from a strength coach's perspective. Part of a presentation I did at the 2013 Australian Track and Field Coach's Association's Coaching Congress.
Using Non-Olympic lifting methods for improving powerJoe Staub
I got asked about developing power in athletes without using Olympic Lifts... If you haven't found out who Buddy Morris is, do yourself a favor and google.
Also, the slide at the end is to help provide resources for further investigation and learning not be an all-encompassing final "only know this"
The document contains links and descriptions for images related to various body systems and components of fitness, including the skeletal, muscular, respiratory and circulatory systems, the five components of health-related fitness, skill-related fitness components, forces and motion, balance and stability, and physics concepts in rugby. The images provide visual explanations of anatomical structures and systems, as well as the different aspects of physical fitness and sports science.
The document discusses athletic speed development, including the types of speed in different sports, anatomy and physiology related to speed, and training methods to improve speed through biomechanics. It covers the types of muscle fibers, energy systems, and joints involved in speed. The training methods presented include resistance training, Olympic lifts, agility work, ballistic training, and plyometrics to target the major muscle groups and utilize the stretch shortening cycle through triple extension of the hips, knees, and ankles. The goal is to build strength, increase speed of movement, and utilize different resistance and velocities to optimize speed training.
The document introduces the Real Running program which teaches runners to adopt the Pose Method of running developed by Dr. Nicholas Romanov. The Pose Method focuses on proper running form consisting of three key elements - pose, fall, and pull. Most recreational runners heel strike which leads to injuries. The Real Running program uses the Sproing Runner machine and running drills to teach runners to forefoot strike and harness gravity to run more efficiently with less impact through adopting the optimal running form outlined in the Pose Method.
Elite Athletes Training Facility - EnglishEliteAthletes
This document summarizes the training services provided by Elite Athletes Training Facility. It offers basketball skill development and athletic training programs, including functional movement screening, strength training, sprinting, and ball handling drills. The facility aims to improve players' fundamental movement patterns to prevent injuries and allow them to become better overall athletes, which will translate to improved basketball skills. It is opening in late May and offers individual memberships, team training, and customized packages for clubs.
Free weights are better than weight machines for strength training because they allow for more variations in exercises, promote quicker strength gains, and require using stabilizer muscles. While weight machines isolate specific muscle groups, free weights involve more muscles and joints through their unrestricted range of motion. A few dumbbells can provide a complete strength routine with more benefits than weight machines.
This document discusses tools and strategies for developing horizontal force application for athletes through strength training. It begins by noting most strength training emphasizes vertical forces while sprinting, jumping and throwing require horizontal force. It then outlines various tools like maximal strength exercises, Olympic lifts, sleds and plyometrics that can be used. It proposes strategies like complex training combining strength and speed work. Finally, it provides suggestions for programming based on an athlete's development level, focusing on building a fitness base for beginners.
The document provides guidance on implementing a lacrosse team strength training program using supersets and rotation groups. Key points include:
- Organizing players into groups of 4 that rotate through primary lifts, supplemental lifts, and core exercises in a superset format over 3 minutes.
- Emphasizing proper form training for the first 2-3 weeks using only bodyweight and bars before implementing the full program.
- Testing players' 1-rep maxes on core lifts to group players by strength and calculate training weights.
- Structuring a 4-day per week sample program that combines lifting, agility, speed, and stretching work.
The document discusses functional training for runners and presents information on common mistakes in running form. It summarizes a study that found no original research meeting criteria to evidence-based prescription of running shoe types. The document provides tips on 4 steps to better running and highlights exercises to improve gluteus medius strength and control pelvic drop, noting the difference between mobility and stability.
The document discusses starting a running routine. It provides tips for beginners such as needing basic motivation, running shoes, and friends to run with. Some benefits of running mentioned are weight control, muscle development, and improved mental and physical performance. Reasons given to start running include the health benefits like reduced risk of heart disease and cancer. The document also discusses training programs for beginning runners to work up to running 5K distances.
The document discusses various components of fitness including skill-related components like agility, balance, coordination and reaction time as well as health-related components such as cardiovascular fitness, body composition, muscular strength and endurance, and flexibility. It provides definitions and examples of each component and explains how activities like aerobic exercise, anaerobic exercise, and strength training can help improve these aspects of fitness. Overall, the document provides a comprehensive overview of the different types of fitness and what they entail.
Western Province Rugby Academy lecture series - The Cross Fit questionGregory Hunt
The allure of extreme physical challenge coupled with a heavy social media presence and super masculine role models makes Cross Fit very appealing to young rugby players. But should it be part of the training scheduel and if so how should it be integrated?
This document provides an overview of various tools used for human performance training, including their advantages and disadvantages. It discusses Olympic lifts, powerlifts, kettlebells, heavy ropes, and suspension training. For each tool, it describes common exercises, programming guidelines, advantages such as developing power and muscle engagement, and cautions such as technical requirements and limited research support for some claims.
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
Sport stacking has been shown in multiple studies to improve hand-eye coordination, reaction time, bilateral coordination, and use both sides of the brain. It allows children of all athletic abilities to participate successfully and improve their self-esteem. There are aerobic games that incorporate fitness as well. Sport stacking meets national physical education standards and is a fun, engaging activity for kids.
The document provides a critical look at current trends in strength and conditioning from Aaron Schwenzfeier, an associate director of strength and conditioning and adjunct instructor. It questions trends like Olympic lifting, functional movement screening, corrective exercise, stretching, barefoot running, and other popular training methods. It advocates for an evidence-based approach using scientific inquiry, empirical observation, and randomized controlled trials to determine what truly works versus opinions or anecdotes. The focus should be on practical coaching using common sense rather than following trends or methods without strong evidence of their effectiveness or applicability.
Smith & St. Peter Brief Report for Journal SubmissionAlyssa Smith
This study evaluated the effects of video feedback and modeling on the performance of three complex co-ed cheerleading stunts. The experimenter was one of the cheerleaders performing the stunts. Results showed that the percentage of properly executed stunts increased considerably during the video feedback phase for two of the three stunts. Performance of the third stunt also improved without direct intervention, suggesting generalization. Treatment effects maintained at a 4-month follow-up. Both participants and the spotter rated the intervention positively on social validity measures.
The document provides an overview of Catalonia's budget for 2009, which aims to face the economic crisis while protecting vulnerable groups. It summarizes the macroeconomic framework, key budget data, revenue and expenditure analyses. The budget prioritizes prudence, productivity, and social policies. It focuses on employment promotion, industry support, restraining growth in public sector wages and expenditures, and increasing social spending and investment in public goods.
La visita documenta diferentes lugares de interés en Sant Genís alba como una ermita, un castillo, una posta de alta tensión, dos torrentes y una masía, y menciona que parte del terreno se encuentra en mal estado.
The document summarizes an innovation workshop held by ADM. It discusses establishing an innovation ecosystem and funnel management. Key points include:
- Jan Dilis presented on the innovation funnel and how it can stifle innovation by allowing little room for failure.
- The group will work collaboratively until April 18th to develop a case study on an innovation ecosystem for ADM aligned with its business goals.
- Tasks are assigned with deadlines to define the ecosystem, analyze ADM's innovation needs, and propose changes to create an innovative culture.
Social networks allow people to connect and share information online. As more people contribute small pieces of information to sites like Wikipedia and YouTube, the collective knowledge and intelligence of the group increases beyond what any single person could know. This emerging area of collective intelligence through social media is being referred to as "folksonomy" or knowledge built collectively by people online.
Using Non-Olympic lifting methods for improving powerJoe Staub
I got asked about developing power in athletes without using Olympic Lifts... If you haven't found out who Buddy Morris is, do yourself a favor and google.
Also, the slide at the end is to help provide resources for further investigation and learning not be an all-encompassing final "only know this"
The document contains links and descriptions for images related to various body systems and components of fitness, including the skeletal, muscular, respiratory and circulatory systems, the five components of health-related fitness, skill-related fitness components, forces and motion, balance and stability, and physics concepts in rugby. The images provide visual explanations of anatomical structures and systems, as well as the different aspects of physical fitness and sports science.
The document discusses athletic speed development, including the types of speed in different sports, anatomy and physiology related to speed, and training methods to improve speed through biomechanics. It covers the types of muscle fibers, energy systems, and joints involved in speed. The training methods presented include resistance training, Olympic lifts, agility work, ballistic training, and plyometrics to target the major muscle groups and utilize the stretch shortening cycle through triple extension of the hips, knees, and ankles. The goal is to build strength, increase speed of movement, and utilize different resistance and velocities to optimize speed training.
The document introduces the Real Running program which teaches runners to adopt the Pose Method of running developed by Dr. Nicholas Romanov. The Pose Method focuses on proper running form consisting of three key elements - pose, fall, and pull. Most recreational runners heel strike which leads to injuries. The Real Running program uses the Sproing Runner machine and running drills to teach runners to forefoot strike and harness gravity to run more efficiently with less impact through adopting the optimal running form outlined in the Pose Method.
Elite Athletes Training Facility - EnglishEliteAthletes
This document summarizes the training services provided by Elite Athletes Training Facility. It offers basketball skill development and athletic training programs, including functional movement screening, strength training, sprinting, and ball handling drills. The facility aims to improve players' fundamental movement patterns to prevent injuries and allow them to become better overall athletes, which will translate to improved basketball skills. It is opening in late May and offers individual memberships, team training, and customized packages for clubs.
Free weights are better than weight machines for strength training because they allow for more variations in exercises, promote quicker strength gains, and require using stabilizer muscles. While weight machines isolate specific muscle groups, free weights involve more muscles and joints through their unrestricted range of motion. A few dumbbells can provide a complete strength routine with more benefits than weight machines.
This document discusses tools and strategies for developing horizontal force application for athletes through strength training. It begins by noting most strength training emphasizes vertical forces while sprinting, jumping and throwing require horizontal force. It then outlines various tools like maximal strength exercises, Olympic lifts, sleds and plyometrics that can be used. It proposes strategies like complex training combining strength and speed work. Finally, it provides suggestions for programming based on an athlete's development level, focusing on building a fitness base for beginners.
The document provides guidance on implementing a lacrosse team strength training program using supersets and rotation groups. Key points include:
- Organizing players into groups of 4 that rotate through primary lifts, supplemental lifts, and core exercises in a superset format over 3 minutes.
- Emphasizing proper form training for the first 2-3 weeks using only bodyweight and bars before implementing the full program.
- Testing players' 1-rep maxes on core lifts to group players by strength and calculate training weights.
- Structuring a 4-day per week sample program that combines lifting, agility, speed, and stretching work.
The document discusses functional training for runners and presents information on common mistakes in running form. It summarizes a study that found no original research meeting criteria to evidence-based prescription of running shoe types. The document provides tips on 4 steps to better running and highlights exercises to improve gluteus medius strength and control pelvic drop, noting the difference between mobility and stability.
The document discusses starting a running routine. It provides tips for beginners such as needing basic motivation, running shoes, and friends to run with. Some benefits of running mentioned are weight control, muscle development, and improved mental and physical performance. Reasons given to start running include the health benefits like reduced risk of heart disease and cancer. The document also discusses training programs for beginning runners to work up to running 5K distances.
The document discusses various components of fitness including skill-related components like agility, balance, coordination and reaction time as well as health-related components such as cardiovascular fitness, body composition, muscular strength and endurance, and flexibility. It provides definitions and examples of each component and explains how activities like aerobic exercise, anaerobic exercise, and strength training can help improve these aspects of fitness. Overall, the document provides a comprehensive overview of the different types of fitness and what they entail.
Western Province Rugby Academy lecture series - The Cross Fit questionGregory Hunt
The allure of extreme physical challenge coupled with a heavy social media presence and super masculine role models makes Cross Fit very appealing to young rugby players. But should it be part of the training scheduel and if so how should it be integrated?
This document provides an overview of various tools used for human performance training, including their advantages and disadvantages. It discusses Olympic lifts, powerlifts, kettlebells, heavy ropes, and suspension training. For each tool, it describes common exercises, programming guidelines, advantages such as developing power and muscle engagement, and cautions such as technical requirements and limited research support for some claims.
Performance Development for Lacrosse
As a successful lacrosse coach, Coach Eric Lamb shows how he strengthens his players. He breaks down Lacrosse position by position and shows how beneficial is strength and conditioning philosophy is to his lacrosse athletes. Lacrosse is a sport where different positions can benefit from different lifts and workouts. Limestone has been an extremely successful lacrosse team, whose workouts play a huge role in their success.
Sport stacking has been shown in multiple studies to improve hand-eye coordination, reaction time, bilateral coordination, and use both sides of the brain. It allows children of all athletic abilities to participate successfully and improve their self-esteem. There are aerobic games that incorporate fitness as well. Sport stacking meets national physical education standards and is a fun, engaging activity for kids.
The document provides a critical look at current trends in strength and conditioning from Aaron Schwenzfeier, an associate director of strength and conditioning and adjunct instructor. It questions trends like Olympic lifting, functional movement screening, corrective exercise, stretching, barefoot running, and other popular training methods. It advocates for an evidence-based approach using scientific inquiry, empirical observation, and randomized controlled trials to determine what truly works versus opinions or anecdotes. The focus should be on practical coaching using common sense rather than following trends or methods without strong evidence of their effectiveness or applicability.
Smith & St. Peter Brief Report for Journal SubmissionAlyssa Smith
This study evaluated the effects of video feedback and modeling on the performance of three complex co-ed cheerleading stunts. The experimenter was one of the cheerleaders performing the stunts. Results showed that the percentage of properly executed stunts increased considerably during the video feedback phase for two of the three stunts. Performance of the third stunt also improved without direct intervention, suggesting generalization. Treatment effects maintained at a 4-month follow-up. Both participants and the spotter rated the intervention positively on social validity measures.
The document provides an overview of Catalonia's budget for 2009, which aims to face the economic crisis while protecting vulnerable groups. It summarizes the macroeconomic framework, key budget data, revenue and expenditure analyses. The budget prioritizes prudence, productivity, and social policies. It focuses on employment promotion, industry support, restraining growth in public sector wages and expenditures, and increasing social spending and investment in public goods.
La visita documenta diferentes lugares de interés en Sant Genís alba como una ermita, un castillo, una posta de alta tensión, dos torrentes y una masía, y menciona que parte del terreno se encuentra en mal estado.
The document summarizes an innovation workshop held by ADM. It discusses establishing an innovation ecosystem and funnel management. Key points include:
- Jan Dilis presented on the innovation funnel and how it can stifle innovation by allowing little room for failure.
- The group will work collaboratively until April 18th to develop a case study on an innovation ecosystem for ADM aligned with its business goals.
- Tasks are assigned with deadlines to define the ecosystem, analyze ADM's innovation needs, and propose changes to create an innovative culture.
Social networks allow people to connect and share information online. As more people contribute small pieces of information to sites like Wikipedia and YouTube, the collective knowledge and intelligence of the group increases beyond what any single person could know. This emerging area of collective intelligence through social media is being referred to as "folksonomy" or knowledge built collectively by people online.
The document provides an overview of strength training and conditioning. It discusses the importance of proper nutrition, including getting sufficient protein, carbohydrates, and healthy fats. It also outlines different types of workouts that target specific muscle groups like arms, shoulders, back, legs, glutes, and abs. The document notes the benefits of strength training for health and discusses supplements but also notes potential side effects of some supplements like steroids.
Social networks allow people to connect and share information online. As more people contribute small pieces of information to sites like Wikipedia and YouTube, the collective knowledge and intelligence of the group increases beyond what any single person could know. This emerging area of collective intelligence through social media is being referred to as "folksonomy" or knowledge built collectively by people online.
Social networks allow people to connect and share information online. As more people contribute small pieces of information to sites like Wikipedia and YouTube, the collective knowledge and intelligence of the group increases beyond what any single person could know. This emerging area of "folksonomy" and collective intelligence enabled by social networks has the potential to greatly accelerate the sharing of knowledge and insights.
The document summarizes the seven minute workout, which is a high intensity circuit training routine developed by Brett Klika and Chris Jordan at the Human Performance Institute. It consists of exercises like jumping jacks, pushups, and squats that are done for 30 seconds each with 10 second breaks in between. Research shows that high intensity interval training provides benefits like increased calorie burn and VO2 max even with short duration workouts. The seven minute workout meets U.S. physical activity guidelines if done 3 times a week for a total of 21 minutes of high intensity exercise.
This document provides information on how to stay fit without a gym membership. It discusses engaging in regular physical activity for at least 30 minutes per day through body weight exercises, cardio, and activities like jumping rope or using stairs. It also covers calculating calorie and protein needs, maintaining a healthy BMI, and alternative methods for burning calories at home with minimal or no equipment. Recovery days and stretching are emphasized. The cost of working out at home ranges from free to under $70 compared to $400-800 annually for a gym membership.
This document provides information on how to stay fit without a gym membership by including physical activity, basic bodyweight exercises, calculating BMI and calorie needs, and alternative methods of burning calories like jumping rope, running, and household chores. It discusses the importance of recovery days and stretching. A 12-week sample home workout plan is proposed that groups exercises by muscle groups and includes rest days. The estimated annual cost of a gym membership is $400-800 compared to $0-70 for basic equipment to work out at home.
1) The document discusses the myth that eating late at night leads to weight gain. While some studies on mice and humans have found disrupted circadian rhythms may impact metabolism and weight gain, other data contradict this.
2) A study in humans found no significant difference in weight loss between those who ate meals in the morning versus at night.
3) The conclusion is that when calories are equal, late night eating does not appear to cause weight gain or disrupt energy balance. Environmental factors may influence nighttime eating habits and calorie intake more than physiology.
The document discusses different types of muscles in the body and provides measurements of height, weight, and body measurements. It discusses muscle growth and the limits of muscle growth. Taking too much muscle milk can cause muscles to get overwhelmed and explode, releasing triglycerides that can potentially be fatal. Pictures show examples of muscular physiques with low body fat percentages.
The document discusses the importance of proper warm-ups before exercise, including types of warm-ups like general, dynamic and specific stretches. It also identifies contraindicative exercises that should be avoided for warm-ups, such as extreme joint movements, rapid twisting, sustained stretches, and exercises that could cause injury like running backwards or weight bearing on the head. Safe warm-up techniques and stretches are recommended to prevent injury.
Running provides many health benefits in just a few minutes each day. It works your core muscles and is a killer leg workout by engaging your thighs, glutes, quads, hamstrings and calves. Running also torches calories, with an average 150 pound person burning over 12 calories per minute. Regular running is good for your heart and can reduce the risk of cardiovascular disease and mortality. It also helps build stronger bones and allows you to live longer while visiting the doctor less. Running enables you to make new friends and explore places both near and far.
This document discusses muscle force calculations and provides information about David Goggins. It begins with learning objectives about modeling muscles as levers to calculate the force they can generate. It then asks how much work the upper body does for a 207 lb adult to do a pull-up. Various information is provided about David Goggins, an ultra-endurance athlete and Navy SEAL. The document explains the different types of muscle contractions and what is needed to calculate muscle force. It asks the force required of the biceps brachii muscle in two scenarios. In the end, it asks what happened when David Goggins tried to break the pull-up record.
No, it is not possible to spot reduce fatty areas through exercise alone. While exercise stimulates fat cells to release fat through hormones like adrenaline, the specific fat stores that are released are genetically determined, not based on the body area being exercised. The most effective way to decrease body fat in particular areas is through overall fat loss achieved by maintaining a calorie-deficit diet combined with full-body exercise.
Power Track is a 12-week weightlifting program divided into 3 phases designed to teach proper form and benefit health, strength, flexibility and mindset. The program focuses on major lifts for different body parts twice a week, plus mobility work, warmups and accessories. Members will track progress through personal records, t-shirts for achievements, and training logs to stay accountable. Rewards require meeting attendance and lift minimums. Members are evaluated through in-class PRs, assessments with coaches, and quarterly testing to track their progression in the beginner, intermediate, or advanced levels.
Ryan Rademakers Interactive Power Point Projectryanrademaker
The document discusses major muscle groups and recommends basic lifts to strengthen them. It separates lifts into upper and lower body categories. Upper body lifts covered are bench press, bicep preacher curl, tricep extension, and shoulder press. Lower body lifts discussed are leg press, squat, leg extension, and leg curl. Each lift lists the primary muscles worked. Resources for additional muscle and lift information are provided.
The document provides information on starting a running routine, including the benefits of running and training plans for beginners. It states that basic motivation, running shoes, and friends to run with are needed to start. Running can help with weight control, muscle development, and mental and physical performance. Reasons to start include weight loss, prevention of bone and muscle loss, disease prevention, and ease. Training plans like Couch to 5K and Couch to 10K are recommended for beginning runners to build up endurance and distance over time.
This document provides summaries of 10 fitness video programs that can help with weight loss and fitness goals. It summarizes the first video, The Pit Workout, describing the upper body, lower body, and full body workout routines it includes. It then briefly introduces the other 9 videos that will be summarized in subsequent chapters.
The document summarizes the 7 life processes: movement, photosynthesis, reproduction, sensitivity, nutrition, respiration, excretion, and growth. It discusses how each process works in both plants and animals. For example, it states that plants release energy through growth and photosynthesis while animals release energy through movement. It also provides examples of stimuli and the digestive and respiratory systems.
11 CT PPT Ahmad Firdaus M Azzizul M Syamil How to be a good badminton playerdottuta
This document provides information on how to be a good badminton player. It discusses the importance of sportsmanship, nutrition, and physical training. Sportsmanship involves respecting others, knowing the rules, self-control, and appreciating skill. A nutrition plan should supply enough carbohydrates, protein, fat, water, and vitamins/minerals. Physical training incorporates aerobic exercise, plyometrics, retrieving drills, strength training, and having a scheduled regimen. The goal is to develop overall skills to succeed in badminton.
THIS IS HOW STURBBORN BELLY FAT REALLY GOES AWAYpeterakoh2
This document discusses how to get rid of stubborn belly fat through diet and exercise. It notes that cardio training is most effective for weight loss, but recommends a combination of strength and cardio training. Key exercises mentioned include jogging, swimming, cycling, and strength training 2-3 times per week. Developing a six-pack takes work and having a lower body fat percentage, which is generally harder for women due to natural hormone differences. The recommended routine is 15-30 minutes of cardio 3-4 times per week and 15-30 minutes of strength training 2-3 times per week.
This document outlines a strength training program for cyclists. It begins with an introduction to cycling and training principles. Chapter 2 discusses the cyclist's movement and key muscles used. Chapter 3 covers strength training principles like periodization. Chapter 4 presents the training program, which has an AA phase focused on static flexibility, stability workouts, and exercises for the core, lower body, and upper body. The program template is also included. Chapter 5 concludes by emphasizing the importance of training, not just riding bikes.
The Physio Detective Way - Seminar Preparation LectureAntony Lo
This Powerpoint presentation presents the information that is the basis for my seminars. The "Bulletproof" series of seminars relies on understanding these key principles. If you understand this well, the seminar will be much more effective.
The YouTube video I am making will contain the lecture which is 40mins long and can be found at http://youtu.be/n3a3naVTxIs
The document discusses whether teen weight training is safe. It presents perspectives from both pros and cons, and what experts say about the topic. The document also covers proper form and technique for teens doing weightlifting. It includes citations from several sources on strength training for teens and young athletes.
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 the right 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
37. Day #60 Results
Gianni Labricciosa
Exercise # Amount
Switch Kicks
Power Jacks
Power Knees
Power Jumps
Globe Jumps
Suicide Jumps
Push-up Jacks
Low Plank Oblique
38. Day #60 Results
Steve Kuk
Exercise # Amount
Switch Kicks
Power Jacks
Power Knees
Power Jumps
Globe Jumps
Suicide Jumps
Push-up Jacks
Low Plank Oblique
39. Class Activity
Show a Workout
Quiz about Strength and Conditioning about common
misconceptions
Yoga Stretches
Have students create their own workout/diet plan
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
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
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
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
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
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
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
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
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
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
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
I will now begin talking about types of workouts for each muscle category.\n
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
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
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
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
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
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
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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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
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
-Explain what is in the plyometric cardio interval disc.\n
-Explain what is in the cardio power and resistance disc.\n
-Explain what is in the pure cardio disc.\n
-Explain what is in the cardio abs disc.\n
-Explain what is in the cardio recovery disc.\n
-Explain what is in the fitness test disc.\n
These are my results from the fitness test on day 1.\n
These are Steve’s results from the fitness test on day 1.\n
-maybe just show one chart at the end with all results instead of day 15 slides?\n
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-Explain what is in the core cardio and balance disc. \n-Explain what recovery week is.\n