General Guidelines for Strength Training
1. Train with a high level of intensity. It has been shown that the harder you train (intensity), the greater the adaptive response. A high level of intensity is characterized by performing an exercise to the point of concentric (positive) muscular failure, i.e., you've exhausted your muscles to the extent that the weight cannot be moved for any more repetitions.
2. Follow the "double progression" technique in regards to repetitions and weight. For a muscle to increase in size and strength it must be forced to do progressively harder work. Your muscles must be overloaded with a workload that is increased steadily throughout the course of your program, often referred to as progressive overload. Therefore every time you work out you should attempt to increase either the weight you use or the repetitions you perform relative to your previous workout.
Each time you attain the maximum number of repetitions, you should increase the resistance for your next workout. The point to remember is that the weight must always be challenging. The resistance should be increased in an amount that you are comfortable with, usually approximately 5-10%
3. Perform one-two sets of each exercise. In order for a muscle to increase in size/strength it must be fatigued or overloaded for an adaptive response to occur. It really doesn't matter whether you fatigue your muscles in one set or several sets - as long as your muscles experience a certain level of exhaustion. Numerous research studies have shown that there are no significant differences when performing either one, two or three sets of an exercise, provided, of course, that one is done with an appropriate level of intensity, to the point of concentric muscular failure.
4. Reach concentric (lifting phase) muscular failure within a prescribed number of repetitions. The general recommendation is 8-12 reps, but this can vary from individual to individual and for different body parts and depending on the individuals goals. Normally, a rep scheme may be anywhere from 6-10 to 12-15.
5. Perform each repetition with proper form. This one we can't stress enough as it's such a common mistake, especially among young trainees. A repetition should be performed by raising and lowering the weight in a deliberate, controlled manner.
So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase.
Arguably one of the most important discoveries made regarding the historical and cultural study of ancient Egypt is the translation of the writing form known as hieroglyphics. This language, lost for thousands of years, formed a tantalizing challenge to a young Jean François who committed his life to its translation. Scholars such as Sylvestre de Sacy had attempted to translate the Rosetta Stone before Champollion, but after painstaking and unfruitful work, they abandoned it (Giblin 32). Champollion’s breakthrough with hieroglyphics on the Rosetta Stone opened up new possibilities to study and understand ancient Egypt like never before, and modern Egyptology was born.
Weight lifting is a broad term used to represent a vast number of actual exercises and styles. Weightlifting can be broken down into weight training, bodybuilding, fitness lifting, isometric training, resistance training, and athletic training. Although they posses similarities, often their objective separates them. Weight training generally means the pursuit of getting as strong as possible, and uses dead weight such as dumbbells and barbells. Bodybuilders have the goal to get the largest muscle mass and often times have a very small percent body fat. Fitness training or endurance training is often performed with low weight and high repetitions to build muscular endurance and general, non-athletic fitness. In isomeric training, the muscles and joints don't...
D.J. Dowrick (”Earthquake Risk Reduction”in Wiley) explains that seismic hazard is any physical phenomenon associated with an earthquake that may produce adverse effects on human activities. Earthquakes occur very suddenly without any warning. Thus, earthquake not only destructs people’s living environment, but also affects people’s mental health. People are more scared of earthquake. In 2010, there are two severe earthquakes, which are Haiti Earthquake and Chile Earthquake. Both of these two earthquakes produced the various impact considerably across countries and regions. The purpose of this essay is to analyse those two earthquakes according to knowledge such as why they occur, how strong they are, and what the impact they made. Even though people still can not predict earthquake, through analyse earthquakes, they can prevent it bring huge losses.
Many studies have shown that resistance training improves strength and many other aspects in the elderly population. Although the literature covers a wide variety of such theories, this review will focus on major themes, which will emerge repeatedly throughout the literature reviewed. These themes are: high intensity resistance training improves the muscle mass, strength and hypertrophy, muscle hypertrophy was due to the increase in type I and II fibres and muscle mass and strength gains were slightly more or less the same for both men and women but the was an overall increase in strength adaptations (Williams & Stewart, 2009). Although this literature presents these themes in a variety of contexts, this paper will primarily focus on the effect of resistance training on the elderly population in terms of muscle hypertrophy and strength.
Earthquakes can be very dangerous but what matters the most is that everybody is safe, and that we need to work together. One earthquake, in the Philippines, was truly devastating. It was classified as a 7.2 magnitude. The Philippines responded very well by gathering their resources, spreading the word, and giving donations. They bounced back very quickly.
The world of sports and athletics has become inundated with ways to get fit, trim fat and build muscle. The truth be told there are no quick fixes or workout plans that work the exact same for everyone. Many factors play into the effectiveness of a successful workout program. There are just as many techniques of working out as there are factors to success. Finding which workout technics work for each athlete or client can be the difference between mediocre progress and phenomenal progress. A few of the workout technics that stand out amongst the pack are Forced Repetitions, Periodization (cycling), Pyramid System and last but certainly not lest Super Sets. The afore mentioned techniques span beyond the basic iron pumping mentality of weight training and narrows the scope of training down to a more scientific application. For the purpose of this research a more in-depth look will be taken into each technique and then further identify any similarities and or contrasts.
Earthquake’s can be very destructive in many ways. “Collapsing buildings claim by far the majority of lives, but the destruction is often compounded by mud slides, fires, floods, or tsunamis”(National Geographic par.3). They can kill one person up to one hundred thousand people. Loss of life can be avoided through emergency planning, education, and the construction of buildings that sway rather than break under the stress of an earthquake.
*Note: Each exercise does not have to be done simultaneously. Because of varied work schedule and other activities, spread exercises according to amount of free time.
This workout will assist with people’s everyday life by augmenting muscular endurance. An elevated muscular endurance will be less prone to muscle strains and tears because of the resistance they have developed, extended workout times, and a better stamina from the repetitions of lifting weights (“Benefits of Muscular Endurance”). Everyday life will be eased as it is easier to lift heavy items; the exercise overloads your muscles which challenges them so that they must adapt and therefore get stronger to meet the challenge of lifting those more hefty items. "To make a muscle grow, you must force it to go beyond its capabilities. The most potent way to apply that force is to train to failure. Training to failure means...the muscles are forced to grow stronger and bigger," says Nasser El Sonbaty who has body built for many years. With this easier way of doing things, people can get daily chores and activities done more quickly and efficiently which will also decrease stress levels tha...
...you can lift a lighter weight. If it asks you to do two sets, but you can only do one that’s okay. You’ll simply build strength and stamina until you can perform the activities.
Earthquakes happen about 20,000 times a year worldwide. They can destroy almost anything.In 2011, Japan had 9.1 magnitude earthquake, close to the highest magnitude of 9.2 in Alaska. They suffered tremendous damage from such a strong earthquake. The year before Haiti suffered from a 7.0 magnitude earthquake, still quite high compared to small tremors at magnitude 0-2. Japan recovered and rebuilt much faster than haiti did though. Haiti isn't even quite done recovering yet. The earthquakes had such different effects on the countries because of their economy, the condition of their people, and population rates.
Thousands of years ago in Egypt, this paper would only be understood by a few people professionally trained to read and write hieroglyphs. Only wealthy children in ancient Egypt were taught to read and write, and the language was kept complicated so that they were the only ones that could understand. Hieroglyphics are a very intricate system of writing that was very complex, was only mastered by scribes, and there are many interesting hieroglyphic discoveries in history.
Calisthenics, or body-weight exercises, can add variety to a traditional strength-training routine that uses free weights and machines for resistance. In addition to modifying the exercises to meet your fitness level, swiftly working through them with just 15 to 30 seconds of rest between the sets can boost your exercise intensity, resulting in a hardcore workout. (See References 1)
Ancient Egyptian hieroglyphic writing is one the oldest and most interesting forms of written language developed. There is evidence of its use from before 3200 BCE and Egyptian hieroglyphs remained in use for over 3,500 years. The Egyptian name for hieroglyphs translates to “language of the gods,” although the term hieroglyph actually came from Greek words meaning “sacred carving,” which the Greeks used to define the writing found on Egyptian monuments and temples (Ancient Egypt, Hieroglyphics, n.d.).
Earthquakes belong to the class of most disastrous natural hazards. They result in unexpected and tremendous earth movements. These movements results from dissemination of an enormous amount of intense energy in form of seismic waves which are detected by use of seismograms. The impact of earthquakes leaves behind several landmarks including: destruction of property, extensive disruption of services like sewer and water lines, loss of life, and causes instability in both economic and social components of the affected nation (Webcache 2).