What is Skeletal Muscle Hypertrophy?

Skeletal muscle hypertrophy is an increase in a muscle’s cross-sectional area
(CSA). Skeletal muscle hypertrophy is governed by a host of hormones and growth
factors, including satellite cells, testosterone, IGF-I, IL-1 & IL-6, to name just a few. An
increase in muscle CSA is accomplished by:
• Increase in the size of myofibrils
      o Incorporation of new contractile proteins into the Actin and Myosin filaments
      o Incorporation of new proteins to the structural filaments
• Increase in Sarcoplasm
• Increase in the connective tissues surrounding the muscle, myofibrils, and muscle fibers.
   An increase in CSA can be accomplished by two forms of hypertrophy: sarcomere
and sarcoplasmic.

Sarcomere Hypertrophy—Incorporate of New Proteins in Actin and Myosin

Sarcomere hypertrophy is an enlargement of a muscle fiber as a result of an
increase in sarcomere number and size. Sarcomeres, which contain the contractile
proteins actin and myosin are the “functional units” of myofibrils. The incorporation of
new contractile proteins into Actin and Myosin filaments increases a muscle fiber’s size
and ability to produce force, commonly referred to as strength. These new proteins must
be created through the process of protein synthesis.

Sarcoplasmic Hypertrophy—Increase in Sarcoplasm and Connective Tissue

Sarcoplasmic hypertrophy is an increase of the sarcoplasm (muscle fiber
semifluid cytoplasm) and noncontractile proteins. The fiber’s ability to produce force
does not increase from sarcoplasmic hypertrophy.
The emerging theory behind skeletal muscle hypertrophy is that a bout of exercise
causes protein degradation or damage (myotrauma), which leads to a period of enhanced
protein synthesis or supercompensation when the bout ceases (Zatsiorsky, 1995). This
increase in protein synthesis not only repairs the damage from the bout of exercise, but
also makes the muscle stronger and therefore more resistant to future damage.
 We are not doing to discuss the steps involved in skeletal muscle hypertrophy,
just how to stimulate it with weight training workouts. This book will first outline a 9-
week workout program designed to add overall mass and then go into muscle specific
hypertrophy workouts. 

Blood Warmer Cuff Acquisition Tips

By Thomas Hayes

Working in a science field is something that most of us can attest to the very need of such thing. On such note, you better not forget how people are making their best to contribute in the community. In whatever means it might be, there is no such thing as being left with no means as long as the equipment of healing someone is given.

While they are on duty for some surgical operation, blood is no longer new to their view. Since temperature outside the human body is unpredictable even if it is a room temperature, it would be best that they can utilize some machine to keep the blood heated well. In order for you to start the selection of blood warmer cuff dealer, hear out the given pointers here.

Look through the advertisements. Unlike any other commodities, you cannot just drive through the highway and see a billboard with this product on it. Think of other ways on how you can actually get to know the very details of medical equipment such as the yellow page and even in classified ads on a newspaper which is just available anytime.

It is normal to have seen and gather only few of company names on those ads. However, you should not forget that other competitors in line in such field would also be willing to share their suggestions with regards to this aspect. Have some idea from their words of suggestions. Jot down and be open minded while hearing their contrasting opinion.

Brands are not just made of name. Basically, those top choices names represent how their company has been doing for the entire history of their existence. Therefore, you must never take for granted on getting to know the background and what the manufacturer is mostly known for providing to its target market.

Specification is something that is installed already on the items you soon are to procure from them. Model types and some brands may look almost the same with each other but once you look closely on the label, you can definitely distinguish and determine among the choices if which among those stuff are best suited for your needs.

Firms do also are rated by their respective customers. You might never have made any transaction with any of those prospects of yours but it surely is important that you also refer on what the others have commented on how companies catered their needs and wants. In this time, it is purely your initiative asked for this one.

Reviews are not only given for the sake of ranking the firms. Actually, there also are categorized reviews regarding the products. From the outstanding specification you have read on their labels, it is time that you try to discover how it became so useful and effective to those who actually bought it before you.

Warranty needs to be carefully discussed. Do not allow any transaction be finalized without knowing the limitation of their services offered. In case some trouble is met along the usage of the item, it is nice to know you do have someone to call for. On which note, you better keep track on agreement listed on the contract.

About the Author:

If you are looking for information about a blood warmer cuff come to the web pages online here today. Additional details are available at http://bloodwarmersllc.com now.

Building Your Mileage

Increasing mileage too quickly can cause training injuries. Your running mileage
should be gradually increased and not by more than 10% to 20% from one week to the next.
For example, if you can comfortably run four miles, increase your distance by a mile and
maintain this new mileage for at least one to two weeks or until this distance is consistently
easy for you. Also, remember consistency is more important than speed.
A good rule of thumb: increase your
mileage by no more than 20% a week.

When you can continuously run for 40 minutes, begin thinking about your running
mileage or distance. Most of you, unless coming back from an injury or returning from a
deployment, are already running 30 to 40 minutes as part of your fitness routine. However,
if you have been unable to run for some time due to reasons mentioned above or other
reasons, start out slowly; this will prevent you from getting injured and benefit you in the
long run.

Running Frequency

Run at least three to four times per week or every other day. It is a good idea to build
in one or two rest days in your weekly running schedule. These rest days do not necessarily
mean no exercise, but rather an alternate type of exercise, such as biking or swimming. This
allows your “running muscles” time for rest and recovery, and helps prevent overuse
training injuries.

Running Speed and Intensity

When running for exercise and not competition, you should run at an even pace that
allows you to talk comfortably. If you run too fast and get breathless, you may not be able
to go the distance. Also, speed work tends to tighten muscles and must be properly
stretched afterwards. Failure to stretch may lead to an injury. One way to estimate your
training intensity is to check your heart rate and see if it falls within your target training
zone As previously mentioned, speed is not as important as being able to
go the distance consistently. Figure 4-5 presents tips on how to increase your running
speed.

Increasing both at the same time may cause an injury. Hold one constant while you
gradually increase the other. After you have been running 30 minutes continuously 3 - 5
times per week, you can begin increasing your running distance. Running 20 to 30 miles
per week is a good training distance for an intermediate runner. If you would like to further
increase your weekly mileage, remember to increase it by no more than 20% per week.
Table 4-3 provides a nine week program for running up to 40 miles per week.

The program in Table 4-3 provides a basic template for you. Based on your own
routine, you could modify this program to fit your schedule and requirements. Another way
to vary your workout is to have one long slow run and one fast run per week. Remember if
you feel over tired, cut back your mileage or take a day off from running. With a running
base of 40 miles per week you can easily run a half marathon.

Running Shoes

A good pair of running shoes will provide shock absorption, cushioning, motion
control and durability, and ultimately help prevent injuries. Under no circumstance should
you buy shoes if they do not fit correctly. Running magazines usually have a yearly review
of various running shoes, newest models of shoes and the type of runner the shoes are most
suited to. You can also obtain current information from “Running Sites/Pages” on the
worldwide web. It is wise to try on several different shoes at a sporting goods store to
determine which one might

Pronation

It is important to understand this term because the type of running shoe you buy
depends on whether you are a normal, over-, or under-pronator. While running, the outside
of the heel strikes the ground first. Next, the foot rotates inward and downwards: this
process is called pronation. Everyone
pronates to some degree and pronation helps the foot absorb the shock of impact. However,
some runners over-pronate: their feet roll too far inward. Put your running shoes together
and look at their heels/backs; if they lean inward, you are probably over-pronating. Another
way to check pronation is to have a friend run behind you and have them watch the back of
your heel as it makes contact with the ground: the greater the inward roll of your heel, the
more you pronate.

Excessive pronation can lead to
injuries of the lower leg and knee.

Other runners under-pronate or their feet do not have enough inward roll after

striking the surface. Such individuals are considered to have “rigid” feet or feet that absorb

shock poorly. Shoes are available to correct for either under or over-pronation.

Shoe Terminology

When buying running shoes, it is helpful to be familiar with some common terms.

Figure 4-1 presents the various parts of a running shoe.

 

Some General Terms

•  Outsole is the material on the bottom of the shoe that comes in direct contract with the running surface.
•  Midsole is the layer of cushioning that is placed between the upper and outsoles.
•  Lateral is the outer-edge of the shoe.
• Medial is the inner or arch side of the shoe.
• Upper is the part of the sole that is above the midsole.
• Achilles notch is the U or V-shaped cut at the top of the heel collar which prevents irritation of the achilles tendon.
•  Heel counter is a firm cup usually made of plastic that is encased in the upper and surrounds the heel to control excessive rear foot motion.
• External heel counter is a rigid plastic collar that wraps around the heel of the shoe to provide support and control excess pronation.
• Motion control designs or devices control the inward rolling or pronation of the foot. Some amount of pronation is normal: corrective measures are necessary only if there is excessive rolling or under-pronation.

Terms Related to Cushioning

• Cushioning is provided by midsoles and is needed for shock absorption.
• Cantilever is a concave outsole design in which the outer edges flare out during foot strike to provide better shock absorption.
• EVA is a foam-like material which is used in midsoles to provide cushioning.
• Polyurethane (PU) is a synthetic rubber that is used with EVA in midsoles. It is more durable than EVA but provides less cushioning. PU is used in the rear foot for firmness and EVA in the forefoot for flexibility and lightness in many shoe models.
• Metatarsal pad is a soft wedge of EVA that is placed under the ball of the foot to increase cushioning and shock absorption for runners who are forefoot strikers.

women reproductive system

What Does the Female Reproductive System Do?

The female reproductive system is in the pelvis. The pelvis is located between the hips. It includes
the organs that only women have. The female reproductive system allows a woman to:
• store eggs
• have sex
• protect a baby while it grows
• give birth

Functions of Female Reproductive Organs

• Ovaries: Women have two ovaries. Each ovary sends an egg to the uterus every other month.
• Cervix: It joins the uterus to the vagina.
• Uterus: An organ that holds the baby until birth; also called the womb. It connects the cervix and the fallopian tubes.
• Fallopian tubes: Tubes that connect the ovaries to the uterus. The eggs go through the fallopian tubes into the uterus.
• Vagina: It connects the cervix to the outside of the female body.

Women can do something very special

that men cannot do: give birth to
children. Having a baby is a very special
time for many women.
It is important to know if your body is
ready to have baby. This means you
should be physically and emotionally healthy.

• What is menstruation?
• What is menopause?
• How do I plan for pregnancy and childbirth?
• How do I care for my baby?
 

Preparation for Plyometric Training

Preparation for Plyometric Training

Plyometric exercises should be undertaken only once an adequate strength base has
been developed. Most sources define an adequate strength base for lower body plyometrics
as the ability to squat or leg press 1.5 to 2.0 times your body weight for one maximum
repetition. For upper body plyometrics, larger athletes (weight greater than 115 kg or 250
lbs.) should be able to bench press their body weight and athletes weighing less than 115
kg (250 lbs) should be able to bench press 1.5 times their body weight.

Plyometric training should never be undertaken if you
have any leg, hip, arm, or shoulder injury.





 

 

Safety in Plyometric Training

 

Several steps can be taken to ensure that plyometrics training is safe. These
measures include using an appropriate surface, footwear, and equipment, and proper
technique.

Surface

Plyometrics should not be performed on hard surfaces such as concrete or steel, nor
should they be performed on soft surfaces such as sand. The best surface is a grass
field, followed by artificial turf or wrestling mats. Wrestling mats should not be
too thick (> 15 cm) since they will increase the time in the amortization phase. The stored
energy gained during the lengthening phase will be lost, and this will defeat the purpose of
plyometric training.

Footwear

Recommended shoes are those that provide ankle and arch support, lateral stability,
and have a wide, non-slip sole.

Equipment

Boxes that are used for in-depth or box jumps should have a non-slip top and should
never exceed a height of 1.2 m (0.5 - 0.75 m is recommended: 1.5 to 2.5 ft. and less than 4
ft.).
Medicine balls are commonly used for many of the exercises. This is a ball that
weighs no more than 10% of your typical training weight. For example, if you regularly
train with a 200 pound bench press, then the medicine ball you use should be no more than
20 lbs. These balls can be covered with leather, plastic, rubber, or any type of fabric.

Technique

As with other exercises, attention should be paid to proper technique. For example,
when performing lunges, the knee angle should not exceed 90°. Any movement beyond
this angle will place undue stress on knee cartilage and ligaments. Keeping the knee
directly over and in line with the big toe will help maintain technique. The step should be
straight out, not to the side. The shoulders should always be over the knees during landing
when performing in-depth jumps.
Fatigue from high-volume training can compromise technique and result in injury.
When technique begins to fail, it is time to stop the exercise and rest.

 

 

 

 

 

 

 

 

 

 

 

 

 

 



What Is Entailed In Cheerleading

By Anna Thomas

Having cheerleaders is not something new as it is an American sport which has been around for years. It is rapidly spreading across Europe and the rest of the world. There are many benefits of this sport and in relation to this; the following is an article on cheerleading.

For those looking forward to leading healthier lifestyles, this is just but the way to go. Being a cheerleader involves taking part in a lot of strenuous exercises. This usually is a good way to burn the extra fat, which can be dangerous to the general health. This means that diseases like diabetes which are brought about by bad lifestyle are avoided.

The various stunts pulled by these dancers do not just come easy. One needs to have a lot of body strength to enable them do these routines without having to strain their muscles. Practice involves the specific exercises which see to it that the muscles of the body are made strong, especially those of the core, lower body and shoulders.

Another advantage of Cheering is that it enables individuals develop a sense of coordination. The various stunts and routines require a lot of synchronism. In order for the cheerleaders to keep in time with each other, they are supposed to do the routine guided by counts, especially in the flying of a flyer in order to avoid injury any member of the team.

Cheerleaders are a very flexible lot of individuals. In order for them to be able to do the complex moves, their bodies ought to be in excellent shape. This usually is enhanced through the many exercises which have to be done on a daily basis. At the end of it all, it becomes very easy for them to do the various stunts such as kicks, jumps and splits without hurting their bodies. Stretching before and after a performance or practice helps in avoiding injuries.

The many exercises which these cheerleaders are involved in helps them build a good posture. This can be very important as it makes sure that one always remains young and active. This usually is not only beneficial for the game but also in their daily lives. The numerous exercises of the lower back lead to a very strong spine which is beneficial in the long run although it might seem not very beneficial.

Being part of a cheering team assists one in the development of team building skills. Because this is a team affair, individuals are mould in that they can be able to work as one, driving towards success. This will not only help them win games, but also in future prospects such as in the search of employment, as this also requires team effort.

To sum up the above, one cannot be able to list all benefits of this exercise as they are very many. The overall importance of this is that it is a key factor in assisting individuals have confidence in themselves. The essence of victory and positive team members helps one develop a sense of self-worth, which is important in assisting them attain their goals in life.

About the Author:

If you are looking for information about cheerleading, come to the web pages online here today. Additional details are available at http://NJPremierGymnastics.com now.