Health: Various Mind Exercises

Intelligence Enhancement?

Brain Fitness Exercises. Make you smart, Brain activation.Right Brain …

Right Brain Enhancement

Activities for Enhancing the Right Brain by RAE CASTO | Last Updated: Aug 14, 2017 livestrong.com
“..
Enhancing Creativity

The rational left brain hemisphere can stop the carefree right brain hemisphere from exploring new ideas. You can re-train your brain to think outside-the-box by using methods that enhance creativity.

Contour drawing is a simple artist’s exercise that develops an individual’s ability to perceive “spatial” relationships–that is, how physical objects occupy visual space.

Place an object on the table in front of you. Follow the outside edges of the object with your eyes. Using a blank sheet of paper and a pencil, draw a continuous outline of the item without looking down at your paper or lifting your pencil. As you do this, notice a strong temptation to stop and examine the drawing. That is your left brain trying to make sense of a right-brained activity.

If you enjoy the game of identifying a melody by only a few notes, it is because you are allowing your creative side to take control. Playing a musical instrument “by ear” without sheet music or composing an original tune are additional methods of right brain enhancement.

Brain Fitness

Whatever your cognitive tendency, left- or right-brained deficiencies can be corrected through brain training exercises. Achieve optimal brain fitness by building a balanced creative and analytic brain.
..’

Creativity Related

Are you Left Brain? Get more creative with this Right Brain Workout. Improve your memory.
https://youtu.be/HiJTKzPSPo4
“Published on May 3, 2014

Most people have been trained to become Left brain – in their jobs, at school or College. But today’s world needs you to be more creative, have more ideas and use your imagination.
Keep practicing with our FREE Brain Tune Course: http://memory.foundation/brain-tune

Are you mostly a left-brainer? (‘Left brain’ people are often busy, systematic, notice details and have an orderly, common-sense approach to life.) If you are, you probably find generating new ideas or being imaginative (mostly Right brain skills) a bit of a challenge. But it doesn’t need to be.

You already have Right brain skills – it is just that school and work mostly reward left-brain thinking and practice. So your right brain gets a bit under-used. When you were very young you used all of your senses – seeing, hearing, touching, tasting and smelling things – that’s how you learned to understand your world.

To be creative and imaginative, you need to give your senses a chance to work again – this video has some pointers for practice. It is just one of the Memory Foundation’s many brain tools which help you improve your brain and grow new brain connections. Dr Allison Lamont PhD, MA, M.APS and Gillian Eadie MEd, BA, Dip Tchg focus on challenging your brain to grow the new brain connections you need as a buffer against memory loss in older age. Baby boomers need this information to keep brain fit! It’s a prescription-free way to fight back against Alzheimer’s and dementia. When you are 50+ is the best time to start.

You’ll find lots more at: http://memory.foundation

And you can get access to more help with the three-part brain training program, Brain Tune, that teaches you strategies for overcoming those annoying everyday forgetting like people’s names, where you left the car-keys and why you didn’t remember to get milk at the supermarket.

And you’ll love this easy-read best-seller, ‘Seven Second Memory: Memory Techniques that will change your life’ written by Dr Lamont and Gillian Eadie.. Sold in 40 countries. It’s a great gift for your parents, too:
http://memory.foundation/product/seve…

Not sure if you are Left brain or Right brain?

You use your Right brain for things that engage your your creative side and Left brain for actions that require reasoning and logic. A ‘Right-brain’ people tend to be more relaxed, artistic and imaginative.

You’ve probably heard that people are supposed to be one or the other and, in a way, there is some evidence that each of the two hemispheres of the brain tend to be activated for different kinds of tasks.

But the truth is, of course, that EVERY memory task works better if ALL areas of the brain are used.

Keep your brain challenged and brain-fit, no matter what age you are. And come on over to http://memory.foundation for lots more about these topics.

Did you try the Right brain/Left brain exercise that helps you practise using both sides of the brain?
Try it several times: http://youtu.be/DWi9c9neJ3U

Please remember to ‘Like’ this video, share it with your friends and subscribe to our channel.

What’s your memory story? Do you have tips to share with others? Please leave us a comment below

Sports Related

Basketball

Fitness: Basketball (mind) Exercise-Alternating Shots

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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Health: How to deal with “acid reflux”

CAUSES

What Kind Of Foods Cause Acid Reflux? – YouTube

Prevent

5 Foods To Avoid For Acid Reflux – YouTube

The 7 WORST Foods To Eat At Night

Treatment

6 Home Remedies for Acid Reflux Dr. Group by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM Published on May 7, 2010, Last Updated on February 12, 2016 globalhealingcenter.com
“..1. Balance Your Hydrochloric Acid Levels

Increasing natural production of hydrochloric acid in the stomach is the first step to preventing acid reflux. Replace cheap table salt with high-quality sea salt…

I also recommend taking a plant derived Betaine HCL supplement before meals.[3] This is extremely effective at preventing acid reflux.
2. Change Your Diet

Processed foods and sugars are almost a guaranteed way to exacerbate acid reflux and create a bacterial imbalance in the stomach and intestinal tract. ..

3. Take a Digestive Enzyme Supplement

Enzymes are found in abundance in raw food, but the act of cooking food over 116° Fahrenheit destroys the health-promoting enzymes. …

4. Raw Organic Apple Cider Vinegar

I recommend taking one tablespoon of raw organic apple cider vinegar mixed in about 4 ounces of purified water before each meal. ..

5. Take Organic Baking Soda

Bicarbonate is a wonder product. Mix a spoonful in a glass of water, stir, and drink before it stops fizzing.[4]..

6. Take Organic Aloe Vera

Aloe vera is commonly used to calm an upset stomach, diarrhea, and redness associated with bowel diseases such as ulcerative colitis.[..”

How to Naturally Treat Acid Reflux – YouTube

Nov 4, 2014 – Uploaded by Dr. Josh Axe

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness & Health: Tips for Sedentary Occupations or Lifestyle Overall

sed-en-tar-y dictionary.com
“… [sed-n-ter-ee] adjective 1. characterized by or requiring a sitting posture: ..”

What Jobs Have the Most Sedentary Lifestyle? by Stephen Bush work.chron.com
“..If you are looking for a job that involves a moderate amount of physical activity, you might be surprised to learn that 80 percent of contemporary jobs are sedentary or involve only light activity. As a striking testament to changing work trends during the last 50 years, the total of jobs involving at least moderate physical activity has dipped from 50 percent in 1960 to 20 percent today. This is a practical problem for many workers, because too much sitting can lead to health problems..”

What Is A Sedentary Occupation? – YouTube

Problems

Consequences of Office Chair Sitting(3): Tight Hamstrings, Iliopsoas Trigger Points, Erector Spinae Muscle Fatigue. easyvigour.net.nz
“..When you sit in a standard chair, some important postural control muscles are inactivated, while others are being asked to work overtime. This article discusses the link between lower back pain and the following muscle problems:- ..”

-Computer Usage

Workplace myth? October 1, 2011 Lauretta Claussen safetyandhealthmagazine.com
Carpal tunnel syndrome from computer use unlikely, experts claim
“..Repetitive manual work tasks requiring a forceful grip and use of vibrating tools can damage the median nerve in the arm, contributing to CTS. However, that same study also found keyboard work did not raise the risk of CTS. ..”

-Smart Phone Usage

Can Smartphone Use Bring on Carpal Tunnel Syndrome? By Alan Mozes
HealthDay Reporter FRIDAY, June 23, 2017 (HealthDay News) consumer.healthday.com
Maybe, especially for folks who spend more than 5 hours..
“..People who spend lots of time on their smartphones may be scrolling, tapping and swiping their way to carpal tunnel syndrome, a painful wrist and hand disorder.

A small study found a link between extended use of smartphones and other hand-held electronic devices and a greater likelihood for experiencing the telltale wrist and hand pain of the syndrome…”

Carpal tunnel syndrome and mobile phones / cell phones – YouTube

Upper Body

Slouching causes sharp pain in chest straitstimes.com
“..A The chest pain you have is probably a result of the way you sit, especially for prolonged periods of time, rather than a serious heart condition.

Your symptoms do not fit into any of the serious cardiovascular conditions that has chest pain as a symptom…”

Treatments

How to Get Rid of Carpal Tunnel in 24 Hours
https://youtu.be/LTKyioqoZVM
*see Medical: What are parts of the Skeletal System?

Sitting at a Computer CauseS UPPER Back Pain – What Can You Do About ‘Computer Back’? simplebackpain.com

The 10 Best Exercises To Do At Your Desk Jacquelyn Smith , Forbes Staff Feb 6, 2013 @ 10:45 AM 940,388 forbes.com
“..Here’s something you can do about it.

In Pictures: The 10 Best Exercises To Do At Your Desk

Exercise is simply the act of keeping your body busy, using your muscles and bones while your heart keeps pumping. You may feel you have no time to do any such thing amid all the rapid-fire e-mails and six-person conference calls (and reading Web articles like this one). You’re not alone…”

Stretching Pec Major and Pec Minor with Kari Napoli

Arm Exercises With Weights While Sitting at Your Desk : Useful …

Chair Exercises – Workout in your Office/ sitting at your desk / table …

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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Health & Fitness: Lifestyle Tips for Adolescents -Teen-Youth Generation

Challenges

Adolescence: Preparing for Lifelong Health and Wellness – YouTube

Published on Aug 21, 2015


Adolescence is a critical stage of development during which physical, intellectual, emotional, and psychological changes occur. While adolescence is a relatively healthy period of life, adolescents begin to make lifestyle choices and establish behaviors that affect both their current and future health. During this transition from childhood to adulthood, serious health and safety issues such as motor vehicle crashes, violence, substance use, and risky sexual behaviors can adversely affect adolescents and young adults. Parents have an important role in helping their adolescents stay healthy, but there are other influences on the choices adolescents make. Of the 42 million U.S. adolescents, age 10-19 years, 91% are enrolled in school, making schools and academic institutions an ideal place to foster lifelong healthy behaviors. Other community level interventions can also make the healthy choice the easy choice.

-Africa

The Most Common Problems Teenagers Face Today
yurtopic.com 25 February 2014 | Family & Parenting modernghana.com
“..The most common problems that teenagers face today include:
Self-Esteem and Body Image
Stress
Bullying
Depression
Cyber Addiction
Drinking and Smoking
Teen Pregnancy
Underage Sex
Child Abuse
Peer-Pressure and Competition
Eating Disorders

Surprisingly, all of these problems are connected to one another, like a chain reaction. When the teens face self-esteem and body image problems, they can become frustrated, resulting in eating disorders. ..”

-Europe

Today’s youth: anxious, depressed, anti-social
Three-generation survey reveals sharp decline in teenage mental health
Madeleine Bunting Monday 13 September 2004 13.42 EDT theguardian.com
“..The mental health of teenagers has sharply declined in the last 25 years and the chances that 15-year-olds will have behavioural problems such as lying, stealing and being disobedient, have more than doubled.

The rate of emotional problems such as anxiety and depression has increased by 70% among adolescents, according to the biggest time trend study conducted in Britain. ..”

Mainstream -Current Trends

15 Most Dangerous Teen Trends Kelcie M. Posted on May 13, 2015 at 2:30pm EST parentsociety.com
“..When you’re young, you think that you’re invincible, that nothing can hurt you. This mentality is exactly why teens do so many stupid and dangerous things. Thanks to social media, young people are able to share all their stupid ideas with the world. causing the most dangerous of trends to go viral. Here are some of the most dangerous trends thus far…..”

Advertising Impact on Teens – YouTube

Social Media Technology

Facebook and Twitter ‘harm young people’s mental health’ Denis Campbell Health policy editor

Friday 19 May 2017 03.08 EDT theguardian.com

Poll of 14- to 24-year-olds shows Instagram, Facebook, Snapchat and Twitter increased feelings of inadequacy and anxiety
‘..

Instagram has the most negative impact on young people’s mental wellbeing, a survey of almost 1,500 14- to 24-year-olds found, and the health groups accused it of deepening young people’s feelings of inadequacy and anxiety.

The survey, published on Friday, concluded that Snapchat, Facebook and Twitter are also harmful. Among the five only YouTube was judged to have a positive impact…”

Negative Effects of Social Media On Adolescents – YouTube

Drugs

Effects of cannabis on the teenage brain NCPIC + Turning … – YouTube

Fitness -Active Lifestyle

Physiology
*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

Strength Training – KidsHealth kidshealth.org

‘..Getting Started

If you’re a guy and you’ve started puberty, your body will have begun making the hormones necessary to help build muscle in response to weight training. If you haven’t started puberty, or you’re a girl, you’ll still be able to get stronger — you just won’t see your muscles getting much bigger.

Before you start strength training, you should be checked out by your doctor to make sure it’s safe for you to lift weights. And to reduce the risk of injury, it’s important to learn proper technique and to be adequately supervised…”

Essential Physical Fitness: What Every Teen Needs to Know – YouTube

*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Sports Endurance Workout – Stamina, Speed, and Agility … – YouTube

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Teen Bodybuilding – Beginners Advice – What To Avoid – YouTube

*see Teen Bodybuilding – Beginners Advice – What To Avoid goodnewshealthandfitness.wordpress.com

Athletic Training For Beginners | Youth Sports Performance … – YouTube

*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com

Youth Fitness Speed and Agility FUN – YouTube

Bone Health during Puberty Stage

Exercise and Bone Health in Children and Adolescents – YouTube
https://www.youtube.com/watch?v=OKX27_IJR9g
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

New Guidelines for Bone Health in Kids and Teens – YouTube

How Is Bone Growth Affected in Girls? | Puberty – YouTube

Recreational Sports

*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

-Benefits

Top 10 Health Benefits of Youth Sports By Health Fitness Revolution –
June 3, 2015 .healthfitnessrevolution.com
“..It is well-known that children who participate in sports are less likely to drop out of school, and become involved in drugs and alcohol activity, while they also excel in academic performances and sociability.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:..”

Documentary: The benefits of sports on teenagers – YouTube

-Negative Impact

Too much sport ‘may be bad for teens’ health’ Published Thursday 21 November 2013 medicalnewstoday.com
‘…However, they found that more than 14 hours appears to be detrimental to their health. ..

We found that sports practice apparently ceased to be a protective factor and became an independent risk factor for poor well-being when practicing more than twice the 7 recommended hours per week.”

The investigators note that their study highlights the importance for physicians caring for adolescents to monitor their level of sports practice and ask them about their well-being. ..

Teenage years risky for sports injuries by Cathy Johnson abc.net.au
“..And this is bad news. Not only are injured young athletes predisposed to health problems like arthritis later in life, but the experience can also lead them to drop out of sport altogether and perhaps begin the downward spiral to being a couch potato.

It’s something coaches need to recognise and they may need to reduce the volume of training for certain teens, says paediatric sports medicine specialist Dr Carolyn Broderick…”

Youth sport: positive and negative impact on young athletes Donna L Merkel Open Access J Sports Med. 2013; 4: 151–160.
Published online 2013 May 31 ncbi.nlm.nih.gov
“..The popularity of youth sports continues to rise, with an estimated 45 million child and adolescent participants in the US.1,2 Seventy-five percent of US families with school-aged children have at least one child who participates in organized sports..”

Nutrition

Healthy Eating Tips for Teens – YouTube

Healthy Eating Tips : How to Teach Teenagers to Eat Healthy – YouTube

Healthy Eating for Teenagers – YouTube

Any other exercises you suggest , recommend, etc..?

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Health & Fitness: “Holistic” Biblical Scripture Meditation and Prayer

Christian Health, Fitness, Spiritual, and Wellness Program – YouTube

How to Do a Centering Prayer Meditation


Warm-ups or Cool Downs

Fitness: Warm-up Stretches while Standing Up to Psalm 33 Reading Pt. 1

Fitness

HIIT 35 Min Morning Meltdown #18 w/ Prayer and Meditation – Keola® Christian Fitness

Morning Stretch Routine & Prayer – YouTube

Instrumental with Subtitle Bible Verses Only

BE STILL – 1 Hour Piano Music|Prayer Music|Meditation … – YouTube

Peace – Subliminal Audio Bible Verses – Meditation – YouTube

Instrumental with Audio, but no Subtitle Bible Verses

70 Encouraging Verses That State “Do Not Be Afraid”: (Audio) – YouTube

Peace Of Mind [Audio Bible Scriptures to Harp]

Audio Bible Meditations: Scriptures Dealing With Worry … – YouTube

-Healing
*see Stories of healing? goodnewseverybodycom.wordpress.com

50 Healing Verses – soothing music – YouTube

Instrumental with Audio and Subtitle Bible Verses

Scripture Meditation 1 – YouTube

Scripture Meditation on God’s Love – N.T. – YouTube

*see Good and bad on “meditation”? goodnewseverybodycom.wordpress.com
& Health & Fitness: Body, Mind, & Soul (Spirit) Exercises goodnewshealthandfitness.wordpress.com

Got any other videos that you would like to see be added above?

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Bible

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements

ergogenic merriam-webster.com
“..enhancing physical performance

athletic use of caffeine and other ergogenic aids..”

Supplements and Ergogenic Aids for Athletes Reviewed by Sharon Denny, MS, RDN Published December 03, 2014 eatright.org
“..Dietary Supplements: Who’s Watching?

Dietary supplements are under the purview of the Food and Drug Administration (FDA) but are regulated differently than conventional foods and drugs. Manufacturers are not required to prove a supplement is safe before it is sold, or even that it works. The FDA can take action to remove or restrict the sale of a supplement only after it has been on the market and been shown to be unsafe…”

Watch Legal Ergogenic Aids – Nutritional Aids In Sport – YouTube

Ergogenic Aids – YouTube

Ergogenic Aids

Protein

*see Health: Nutrition-Macronutrients & Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com

Protein vs Amino Acids – YouTube

What Do Amino Acid Supplements Do For You? – YouTube

Hydrolysates

What Are BCAA’s And How Do They Work? – YouTube

BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements
Layne Norton, PhD August 21, 2017 bodybuilding.com
‘…While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme.

Although dieting down makes you look awesome onstage, on the beach, and to your friends of the opposite sex, it can also take a chunk out of your muscle mass…”

1. Whey

Whey Protein Types: Concentrate, Isolate, Hydrolysate

2. Casein
<p.
5 BEST Casein Protein Powders 2017, What is Casein … – YouTube

CASEIN PROTEIN NECESSARY TO BUILD MUSCLE?

b.

The Benefits Of Glutamine! Contributing Writer September 15, 2017 bodybuilding.com
“..Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
..”

Pros & Cons

BCAAs | Benefits? Side Effects? When to take? Dosage? myprotein.com
“..BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible…”
What are the pros and cons of protein powder for bodybuilding? quora.com

BCAA Side Effects Dangers You Should Be Aware Of! – YouTube
https://www.youtube.com/watch?v=Usm-bKcldj4
“..One of the largest dangers has to do with negative interactions between supplements and prescription drugs. This is why if you’re taking any prescription drug it best to let a qualified physician know what you’re doing. They probably will not object to it, but it’s best to be safe. Pregnant or breastfeeding women should not take this supplement. Not enough is known about these amino acids when it comes to interacting with a developing human being. Of course one supplement a pregnant woman really should take is a multivitamin. ..”

-Human Hair

True fact: A common ingredient in commercial breads is derived from human hair harvested in China Thursday, June 16, 2011 by Mike Adams, the Health Ranger naturalnews.com
“..(NaturalNews) If you read the ingredients label on a loaf of bread, you will usually find an ingredient listed there as L-cysteine. This is a non-essential amino acid added to many baked goods as a dough conditioner in order to speed industrial processing. It’s usually not added directly to flour intended for home use, but you’ll find it throughout commercial breads such as pizza dough, bread rolls and pastries…

Most of the hair used to make L-cysteine is gathered from the floors of barbershops and hair salons in China, by the way…”

Protein Shakes Contain L-Cysteine Derived From Human Hair …

How Do They Make L Cysteine? – YouTube

L – Cysteine In Your Bread – Bakeries Use Human Hair … – YouTube

10 gross ingredients you didn’t know were in your food theguardian.com

‘..Human hair

Amino acids are your body’s building blocks, and while they can be good for your health, not all amino acids are created equal. L-Cysteine – an amino acid used to prolong shelf-life in products such as commercial bread – can be found in duck and chicken feathers and cow horns, but most that’s used in food comes from human hair. It has been reported that most of the hair used to make L-Cysteine comes from China, where it’s gathered from barbershops and hair salons. You can avoid L-Cysteine by buying fresh bread from a local baker, as it is not an additive in flour. Steer clear of fast food places such as McDonald’s, Dunkin’ Donuts and Burger King too, who all use L-Cysteine as an additive…”

Beta alanine amino acid carnosine & Sodium Bicarbonate

A. Beta alanine amino acid carnosine

Beta Alanine Explained in 60 Seconds – Better Than Your … – YouTube

Carnosine & beta-Alanine – Vegan Health.org

“… Carnosine (also known as beta-alanyl-L-histidine) is a molecule made up of two amino acids, alanine and histidine. It is synthesized in animal tissues, especially muscle and brain (1), and is not contained in any plant foods. One study has shown vegetarians to have 50% or less carnosine in muscle tissue (7).

Most of the research on carnosine has been in vitro and in animal models, with a few small studies conducted in humans. Most of the research has looked at carnosine as an anti-glycation/anti-glycosylation agent and for athletic performance…

beta-Alanine

Beta-alanine is the limiting amino acid for carnosine synthesis, and beta-alanine supplements have been shown to increase muscle levels of carnosine. In fact, only beta-alanine supplements, rather than carnosine supplements, have been tested on athletic performance in human subjects… “


Beta Alanine Increases Muscle Carnosine – YouTube

Carnosine the most effective anti aging supplement – YouTube

-Pros & Cons

β-alanine: performance effects, usage and side effects bjsm.bmj.com

Sodium Bicarbonate


How To Drink Baking Soda: The Best After Workout Tonic
The Alternative Daily –

June 10, 2016 thealternativedaily.com
“..The health benefits of baking soda stem from its ability to regulate pH. When our bodies become too acidic, or too alkaline, health problems can occur. Baking soda helps to restore a healthy balance.

One very important area of life in which baking soda can greatly assist us is exercise. We all know the feeling of being utterly winded when we work out. Anyone who’s ever done high-intensity exercise knows the feeling of stiff joints, sore muscles, and lingering fatigue that this activity can bring.

The process of vigorous exercise leads to a buildup of lactic acid in our joints. While this is a natural process, it is one that can lead to that crushing fatigue, and nagging muscle pain that can knock you off of your feet. Exercising can also lead to a lowering of your body’s pH, a process called metabolic acidosis…”

Increase endurance and stamina quickly with baking soda – YouTube
https://www.youtube.com/watch?v=E0kaVQKnXmg
“ZHealthPerformance
Published on Dec 3, 2014
VIDEO HIGHLIGHTS
– 40% to 50% increases in endurance.
– One of the few things shown to actually provide results.
– Boost your energy levels for a better training session.

http://zhealtheducation.com/episode-7&#8230; “

Caffeine

The facts about caffeine and athletic performance Nancy Clark, M.S., R.D. For Active.com
“..Caffeine and performance

Caffeine is one of the best-tested ergogenic aids (substances, devices, or practices that enhance an individual’s energy use, production, or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. ..”

How to Use Caffeine to Improve Your Athletic Performance
Beth Skwarecki 11/12/15 1:00pm vitals.lifehacker.com
‘..Thankfully, if you’re relying on caffeine to help you run faster in a race, you’ll still get a benefit even if it’s your hundredth day in a row of chugging coffee in the morning. But for the best results, you may want to go off caffeine for a week or more before an important race.

When the big day comes, the International Society for Sports Nutrition recommends taking a big hit of caffeine one hour before your event starts. Caffeine begins to circulate in your blood after about 15 minutes if you take it on an empty stomach, or longer (45 minutes or more) if you have it with food. (The delay is similar to what happens when you have alcohol with food.)..”

Does Coffee Enhance Athletic Performance? – YouTube

Pros and Cons of Coffee – YouTube

Caffeine – Pros and Cons – YouTube

Creatine

*see Supplements: Good and Bad of Creatine? goodnewshealthandfitness.wordpress.com

anabolic androgenic steroids

ANABOLIC-ANDROGENIC STEROIDS: Mechanism of Action and Effects on Performance Thomas D. Fahey sportsci.org
“..The research literature is divided on whether anabolic steroids enhance physical performance. Yet, almost all athletes who consume these substances acclaim their beneficial effects. Many athletes feel that they would not have been as successful without them.

There are several possible reasons for the large differences between experimental findings and empirical observations. An incredible mystique has arisen around these substances, providing fertile ground for the placebo effect. The use of anabolic steroids in the “real world” is considerably different from that in rigidly controlled, double-blind experiments (in a double blind study, neither the subject nor experimenter knows who is taking the drug). ..”

Sports Documentary Anabolic Steroids Effects – YouTube

Anabolic Androgenic Steroids: The Psychological Side Effects …

Cortisone Shots

What Is Cortisone? arthritis-health.com
“..is a synthetic version of cortisol, a steroid produced by the body’s adrenal glands. In large quantities, cortisol suppresses the immune system’s inflammatory and allergic responses. Cortisone medications mimic the action of cortisol but tend to be more powerful.

Cortisone and cortisol are both types of glucocorticosteroids, often referred to as corticosteroids. The term “corticosteroids” is sometimes used interchangeably with the terms “cortisone” and “cortisol.” ..’

Are Cortisone Injections Good or Bad? Clinical Research … – YouTube

Dangers of cortisone and steroid injections. My research and why it might not work.

Good News Fitness
https://www.facebook.com/groups/200881643388248/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Fitness: Physiology of Exercise

Human Anatomy Systems

*see Medical: Human Anatomy Overall goodnewshealthandfitness.wordpress.com

Exercise Physiology Basics nursinglink.monster.com
“..The changes that occur to the cardiovascular system during exercise all have a common function: they allow the body to meet the increasing needs demanded from an increased workload on the body. Many components of the cardiovascular system work in tandem with one another to achieve this goal. Like a fine tuned machine, the components of the cardiovascular system are orchestrated by local mechanisms, as well as by the neural and endocrine systems, to supply the increase in demand. The role of the nervous and endocrine systems will be discussed in a later topic. To better understand the contribution of every mechanism, we will need to take a quick look at each in greater detail. The following physiologic factors perform a unique contribution to the overall goal of homeostasis. These will include:..”

What Happens to your Heart when you Exercise – The Human Body – A User’s Guide
https://youtu.be/O8ttt3M8qZM
*see Medical: How the Heart Functions? goodnewshealthandfitness.wordpress.com
& *see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Physiological Responses and Adaptations ptdirect.com
acute merriam-webster.com
“..characterized by sharpness or severity

acute pain

(2) :having a sudden onset, sharp rise, and short course

acute disease

(3) :being, providing, or requiring short-term medical care (as for serious illness or traumatic injury)

acute hospitals

an acute patient

b :lasting a short time

acute experiments

..
chronic merriam-webster.com
“..Definition of chronic
1 a :continuing or occurring again and again for a long time

chronic indigestion

chronic experiments

b :suffering from a chronic disease

the special needs of chronic patients

2 a :always present or encountered; especially :constantly vexing, weakening, or troubling

chronic petty warfare

chronic meddling in one another’s domestic affairs —Amatzia Baram

b :being such habitually

a chronic grumbler

..

*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Sweating

Sweat Is Cool humankinetics.com
“..Sweating does for humans what panting does for dogs, but sweating does it better. Sweating is an effective way to stay safely cool in hot environments. That simple fact explains why humans are better than most animals at being physically active in the heat for prolonged periods. Animals that do not sweat cannot pant fast enough to keep up with the heat production of exercise. In humans, when body temperature increases slightly above normal resting temperature (98.6 ℉, or 37 ℃), the hypothalamus in the brain senses the increase in temperature and signals the sympathetic nervous system to dilate blood vessels in the skin and activate sweat glands. (See figure 10.3.)..”

Why do we sweat.mp4

The Science of Sweat By Tim Newcomb Dec 7, 2016 popularmechanics.com
From nerves to exercise, this is sweat’s cool factor.
“..When your body starts to heat up, whether it’s because of exercise, work, or outside temperature, your brain reacts by releasing sweat from the more than 2.5 million eccrine glands spread out across nearly all of your body, pouring liquid through pores to lower your body temperature. But when sweat simply drips off you and hits the floor, it can’t lower your body temperature. To reap the cooling effect of sweat, though, that salty liquid must evaporate off the skin and turn into a gas, says William Byrnes, a sweat expert at the University of Colorado…”

Sweat isn’t triggered by heart rate or movement, but by receptors in the hypothalamus area of the brain. Individuals living in hot and humid environments will adapt to the weather, just as people aerobically trained will sweat more and sooner. The body welcomes “adaptions that help us with heat regulation,” Byrnes explains.

Because the stink of sweat doesn’t come from the odorless, colorless liquid the body produces in an effort to cool the skin, but rather from contact with bacteria present on the body, we have to combat it from all angles. With this bacteria concentrated in the armpit, applying a powerful deodorant to that specific area, instead of rubbing it all over, proves the most effective way to combat B.O…”

Exercise – Thermoregulation: HEAT TRANSFER FROM … – YouTube

Thermoregulation During Exercise

-Fitness Gear

SWEAT SPOTS: Exercise clothing TIPS for those who SWEAT a lot!

“Published on Oct 7, 2011

**HEY, SUBSCRIBE & RATE THIS!** Just a few tips on what I have found to work me (being that I am someone who sweats profusely during exercise), in terms of clothing material to purchase (stay away from 100% cotton, however nylon & spandex work great!).

Wicking fabric is a must, just be sure to check the labels of the workout gear you’re thinking of purchasing. Just because it is sold as fitness gear, does not mean that it will provide the wicking effect you need if you tend to sweat a lot!
If you have a brand you recommend, please do share!”

*see Tips for Energy during “Hot” Summer Activities goodnewshealthandfitness.wordpress.com

10 Fitness Fabrics, Explained Karla Bruning shape.com
Your workout clothes do more than make you look good: wearing the right material can also increase the efficiency of your sweat sesh
“…Bamboo pulp yields a natural fabric that’s light, breathable, and moisture-wicking—it also protects your skin from ultraviolet rays. “It feels insanely soft, repels odors, regulates your temperature, and is UPF 50+,” says Tasc Performance designer, Sarah Chase. Tasc Performance and other brands blend chemical-free bamboo with organic cotton, wool, and spandex to make workout clothes l..

…A recent Belgian study found that it gives off less post-workout stench than polyester because synthetic fabrics allow stink-causing bacteria to thrive. But don’t head to spin class in a cotton tee just yet. Cotton absorbs moisture, potentially making you feel like a dishrag during a hard-charging workout. Still, for yoga, weight training, or other low-sweat activities, go with clothes made from cotton blends”..

Famously used to make women’s stockings, the synthetic fabric is soft as silk, mildew resistant, and dries quickly. It’s also breathable and wicks sweat from your skin to the fabric’s surface, where it can evaporate.You’ll find nylon in all kinds of sportswear, ..

Polyester’s main drawback: the stink factor. Synthetic material can foster bacteria growth, and it also doesn’t dry quite as quickly as polypropylene or nylon….

But unlike polyester, this synthetic material is totally water-resistant, says Lauren Hallworth, product line manager for Brooks Running apparel. “Even if you’re sweaty after a run and the outside of the shirt is wet, what’s touching you is completely dry,” says Hallworth. “It’s great as a base layer.” Polypropylene forces moisture to pass through its fibers, expelling it to the fabric’s surface where it can evaporate. ..

=>Cold Weather

WOMEN:
The Best Cold-Weather Workout Gear By Caitlin Carlson December 2, 2015 womenshealthmag.com
The perfectly crisp fall days are almost behind us. Gear up for outdoor winter workouts with these 10 essentials
“..
Adidas Techfit ClimaWarm+ Tights

The fabric of these tights is woven just tightly enough to block cold air while still allowing sweat to escape. Mesh vents behind the knees are a sign that these budget-friendly tights are on par with premium options…

Moving Comfort Sprint Insulated Vest

Keeping your core warm is key to regulating your body temperature in cold conditions. This quilted vest does just that—without restricting your movement. The side panels are made of a lightweight material so you don’t feel like the Michelin Man…”

MEN:
10 Winter Running Essentials by Jeff Laboon mensfitness.com
All the running gear to keep you warm and dry on your winter runs—”Baby, it’s cold outside,” won’t stand as an excuse not to go.

‘…
Mid Layer

The Adidas Sequencials Half-Zip Long Sleeve Tee doesn’t just offer a mock turtleneck to protect your neck and trap body heat from escaping. Made with a spandex-type blend, its material allows for full range of motion while also keeping you cool and dry between your base and jacket. What’s more: The zipper and mesh side panels allow for extra ventilation without sacrificing body heat. Get it in grey or “infrared,” an orangish color that will shine bright on the darkest of runs. ($60, adidas.com)
..”

Leggings

Though they may not leave much to the imagination, a pair of tights must be in your running wardrobe. Period. Because just like the upper body, you want a compression layer touching the skin that can easily wick away sweat. Under Armour’s ColdGear Action Leggings are a modest set of tights made from nylon, polyester, and elastane, and paired with some synthetic underwear, they’ll keep you cool and dry. Trust us, if there’s one part of the body you want to keep comfortable on a freezing run, it’s your, lower body. Your girlfriend/wife will thank you. ($50, underarmour.com)

Wool Socks

Running in the right sock (or wrong sock) can make all the difference in your winter workout. You want a moisture-wicking sock that’s thick and warm enough to prevent frostbitten toes, but that isn’t too bulky to cram into your shoe. The Smartwool PhD Toe Sock Mini controls the temperature in your feet and blocks the bacteria that make them reek. Its individual toes are intended to prevent blisters, and even though they’re partially made of merino wool, these socks won’t itch—promise. They cover the balls of your feet to ensure there isn’t a slit …”
Suggested Online Shopping Sites:
Steep & Cheap.comsteepandcheap.com

Shoes

Are You Wearing the Right Shoes For Your Workout? by Amber Long on October 27, 2015 acefitness.org
“..If you participate in a specific sport or activity more than two times per week, the American Podiatric Medical Association (APMA) recommends wearing a sport-specific shoe. This means you might need different shoes for different activities. Here are some recommendations on shoes for popular fitness modes…

For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. Purchase a casual pair of sneakers to jet around town. This will prevent wear and tear from standing or walking and allow you to look forward to lacing up for exercise.”

Proper Fit Explained: You Don’t Have a Shoe Size; You Have a Foot Size 12 November 2011 naturalrunningcenter.com
“..A proper fit accounts for the natural expansion of the foot upon ground contact. Excess waste is eliminated, along with everything that inhibits your foot’s natural motion. So your foot is free to move and work the way nature intended it to; the way of its own barefoot motion. Call it toe wiggle freedom.

Yet, with sizing, most get it wrong

First, abandon the notion that you have a shoe size. Instead you have a foot size. Shoes are made all over the world and apply different shapes and standards. If you measure your foot seated with a traditional measuring device like a Brannock Device and base your size on that you will likely be off by 1-2 sizes when applied to a running or hiking shoe. One shoe size is only 1/3 an inch.

Here’s why most sizes are too small:

When a load is applied to a foot by running or with a pack weight your foot will spread in length by up to half an inch

You need at least an 1/8 inch or more space on heel and toe for any sock.

You want 1/3 to 1/2 an inch in front of your big toe to allow room for loading and splay

Your foot will splay 15 percent in width under load.

Your foot is widest at the toes and unfortunately most shoes are not shaped this way.

Tips on sizing.

At Two Rivers Treads, we never had a customer return shoes because they too were too big.

Do not assume you are the same size as a previous shoe.

Take your time and try several shoes on, preferably at the end of the day. Go run in them. Do not try them on sitting…”

How to Find Your Proper Shoe Size – YouTube

8 Winter Cycling Shoes For Seriously Cold Weather By Katelyn Miller on January 12, 2016 bicycletouringpro.com

“..Northwave Fahrenheit Winter Cycling Shoes

For a road bike shoe that keeps feet warm in temperatures down around freezing the Northwave Fahrenheit is a sleek, reliable option. The GTX stands for Gore-tex, a waterproof lining that protects from wind and moisture. The shoe is designed with a speed lace system with additional hook-and-loop closure that adds even more protection from the elements.

northwave artic black winter cycling shoes..”

Shoe Lengths for U.S. & European Shoe Sizes with Sizing Chart healthyfeetstore.com
*see Fitness: Benefits of Biking? goodnewshealthandfitness.wordpress.com

=>Wind Gear

GORE-TEX® and WINDSTOPPER®: What’s the difference? inspiration.goreapparel.com
A Study Program for curious minds and serious athletes
“..Here’s a new term to learn: expanded polytetrafluoroethylene (ePTFE). The GORE-TEX® membrane found in both GORE-TEX® and WINDSTOPPER® is an extremely thin layer of expanded polytetrafluoroethylene (ePTFE). It has over 9 billion pores per square inch–these pores give the GORE-TEX® fabric its amazing characteristics.

What are those characteristics? To sum it up short and sweet: WINDSTOPPER® products are windproof, breathable and WATER RESISTANT, while GORE-TEX® products are windproof, breathable and WATERPROOF. As you can see, the real difference lies in the waterproofness.

As a visual aid, take look at these jackets from our GORE BIKE WEAR® ELEMENT collection to learn more about the characteristics of GORE-TEX® and WINDSTOPPER®:..”

7 Best Waterproof Socks To Keep Your Toes Toasty & Dry — PHOTOS .bustle.com
Dexshell Hytherm Pro Waterproof Socks (Small) walmart.com

-Bad Odor

Foods that make your sweat smell bodyandsoul.com.au
“..
Humans have two types of sweat glands – eccrine glands and apocrine glands.

Eccrine glands control body temperature and are concentrated on our foreheads, underarms, soles and palms. They release sweat with little odour, mostly composed of water, salt and other trace minerals such as calcium and potassium.

Apocrine glands are found mostly around the armpits, lower abdomen and genitals. Their purpose is to excrete wastes (mostly fats and proteins) from the body. Although this sweat also has little odour itself, bacteria on the skin feed on it and produce malodorous waste products such as androstenes and isovaleric acid. The process takes about 20 minutes.

Studies show that women find fresh male sweat reasonably pleasant, but the chemical compounds that result from its breakdown highly unpleasant…”

5 Foods That Can Increase Your Body Odor By Gina Roberts-GreyMoney & Security WriterAugust 12, 2013 nextavenue.org

Broccoli, red meat, junk food and low-carb diets can increase BO. Here’s how you can avoid putting up a stink…

.

7 Foods That Fight Odors Jessica Girdwain Sep 16, 2011 womansday.com
Banish bad breath, offensive body odor and stinky feet the natural way

‘..For Offensive Body Odor:

Citrus Fruits
..”

Stress

The General Adaptation Syndrome: Applications for Sports Training sports-training-adviser.com
“..In the 1930s, Hans Selye first described the General Adaptation Syndrome (GAS) as the predictable way in which the body restores itself to balance, or homeostasis, in response to stress. … Around the same time exercise physiologists began exploring adaptations taking place due to different forms of training stresses…

The General Adaptation Syndrome has three distinct stages:

The Alarm Stage, or alarm reaction stage, is the initial response when stress is first recognized. This fight or flight response is a very quick hormonal response that served to help animals survive in the face of danger since ancient times.

We might respond to narrowly missing a serious car accident in the same way. Our bodies immediately release hormones, including cortisol, adrenaline and noradrenaline to provide instant energy. Adrenaline immediately raises the blood pressure and heart rate. When the stress is removed, the body returns to normal state of homeostasis.

The Resistance Stage, or adaptation stage, occurs if the stress continues or recurs for a period of time. In this stage, the body makes adjustments in its structures or enzyme levels to give it added protection against this specific type of stress. Rest must occur in order for recovery and rebuilding to take place.

The type of training the athlete performs determines the type of protein synthesized during recovery. This is the reason for “specificity” of the adaptive response to training. A speed training session will mobilize the energy, building projects and immune responses in the cells and tissues involved in producing speed. The stimulation of these reserves during a speed training session will dictate the type of structural changes during recovery to make the cell stronger for the next speed training session.

Mobilization of the immune system strengthens the defense capacity of the body and stimulates the repair process by dismantling and rebuilding damaged cells. The immune system plays a critical role in the outcome of the response to training.

The Exhaustion Stage occurs when long-term stress is not removed. At this point the athlete becomes fatigued and irritable. The body runs out of reserve energy and stress takes its toll on the athlete’s mental, physical, and emotional abilities. When excessive long-term stress persists, as in the case of overtraining, the athlete is unable to function and is forced to take time for recovery….”

general adaptation syndrome model

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Fuel Sources
*see Health: Nutrition-Foods to Know About goodnewshealthandfitness.wordpress.com

The Body’s Fuel Sources humankinetics.com
This is an excerpt from Endurance Sports Nutrition, Third Edition by Suzanne Girard Eberle.

The Body’s Fuel Sources

This is an excerpt from Endurance Sports Nutrition, Third Edition by Suzanne Girard Eberle.

The Body’s Fuel Sources

Our ability to run, bicycle, ski, swim, and row hinges on the capacity of the body to extract energy from ingested food. As potential fuel sources, the carbohydrate, fat, and protein in the foods that you eat follow different metabolic paths in the body, but they all ultimately yield water, carbon dioxide, and a chemical energy called adenosine triphosphate (ATP). Think of ATP molecules as high-energy compounds or batteries that store energy. Anytime you need energy—to breathe, to tie your shoes, or to cycle 100 miles (160 km)—your body uses ATP molecules. ATP, in fact, is the only molecule able to provide energy to muscle fibers to power muscle contractions. Creatine phosphate (CP), like ATP, is also stored in small amounts within cells. It’s another high-energy compound that can be rapidly mobilized to help fuel short, explosive efforts. To sustain physical activity, however, cells must constantly replenish both CP and ATP.

Our daily food choices resupply the potential energy, or fuel, that the body requires to continue to function normally. This energy takes three forms: carbohydrate, fat, and protein. (See table 2.1, Estimated Energy Stores in Humans.) The body can store some of these fuels in a form that offers muscles an immediate source of energy. Carbohydrates, such as sugar and starch, for example, are readily broken down into glucose, the body’s principal energy source. Glucose can be used immediately as fuel, or can be sent to the liver and muscles and stored as glycogen. During exercise, muscle glycogen is converted back into glucose, which only the muscle fibers can use as fuel. The liver converts its glycogen back into glucose, too; however, it’s released directly into the bloodstream to maintain your blood sugar (blood glucose) level. During exercise, your muscles pick up some of this glucose and use it in addition to their own private glycogen stores. Blood glucose also serves as the most significant source of energy for the brain, both at rest and during exercise. The body constantly uses and replenishes its glycogen stores. The carbohydrate content of your diet and the type and amount of training that you undertake influence the size of your glycogen stores…”

Nutrition Notes: Fuel Sources for Exercise – YouTube

Endocrine

*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

Anabolic vs Catabolic Metabolism – YouTube

General Training Principles

ACE Integrated Fitness Training (IFT) Model for Functional Movement and Resistance Training: Phases 3 and 4 BY PETE McCALL, M.S. acefitness.org
“..The first two articles in this series provided an overview of the ACE IFT Model and examined the key concepts of Phases 1 and 2: Stability and Mobility, and Movement Training. The second article also introduced a template provided within the ACE IFT Model that progresses individuals in preparation for more traditional load and performance training, which are the focus of Phases 3 and 4. The purpose of this article is to provide an overview of Phases 3 and 4, which address the application of external loads to movements to meet client goals related to muscular strength, endurance and hypertrophy, maximal strength and body-composition changes, and, if appropriate, competitive or performance-oriented goals…”

ACE Integrated Fitness Training Model – YouTube

Training Movements, Not Muscles Pete McCall by Pete McCall on November 14, 2013 acefitness.org
“..Focusing on just one body part at a time would be an effective way to exercise if that was how the human body was designed to function. Human movement, however, is not a series of isolated joint actions. If you have ever watched the process of a baby learning how to roll over, crawl and eventually walk, then you have seen everything you need to know about human movement. The human body is designed to be in constant motion with all joints and muscles working together to walk and move in an upright position.

Walking, or the gait cycle, is a series of coordinated movements. The foundational patterns that comprise the gait cycle are:

1. Squatting (when both feet are on the ground) [e.g. sitting down in a chair]
2. Lunging (as one leg is planted and the other leg is swinging) [e.g. picking up something off the floor]
3. Pushing (as one arm swings forward) [ eg. pushing a heavy door]
4. Pulling (as the other arm swings backwards) [eg. opening a car door or picking up a child]
5. Rotating (when the trunk and pelvis counter rotate during leg and arm movement). [e.g. picking up something from left side at the dinner table with right hand and passing it to someone to your right)

Following a movement-based exercise program based on these patterns means that you are using all of your muscles at the same time, which can be more effective for burning calories while also training the body for how it is designed to move…”

5 Essential Primal Movements for Your Workout Program
https://youtu.be/VexzP8X2MI4
“..At the most basic level, our primary goal within a workout program should be functionality. Utilizing exercises in your workout that promote human movement will enhance your performance levels in your daily life. Every movement our bodies perform originates from some category of human biomechanics. Those categories are: SQUAT, LUNGE, PUSH, PULL and ROTATION. It is important to understand how to integrate the entire body and properly perform these basic foundational movements. Using these 5 essential primal movements will improve gait patterns, enhance human performance and decrease any likelihood of pain and injuries…”

ACE IFT Model for Cardiorespiratory Training: Phases 1–4 BY TODD GALATI, M.A. acefitness.org
“..The following article introduces a new systematic approach to cardiorespiratory training that can be used to help any client reach his or her unique goals for health, fitness or performance in endurance competitions.

The ACE IFT Model has four cardiorespiratory training phases:

• Phase 1: Aerobic-base training

• Phase 2: Aerobic-efficiency training

• Phase 3: Anaerobic-endurance training

• Phase 4: Anaerobic-power training

Each phase has a primary training focus designed to facilitate specific physiological adaptations to exercise. Not every client starts in phase 1, as each client has a unique entry point into the cardiorespiratory training phases based upon his or her current health, fitness and goals…”
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Medical Issues

-Medications
*see Medical: How the Heart Functions? goodnewshealthandfitness.wordpress.com

Cardiovascular Medication and Your Client by Trish Muse, MPT, CSCS on May 01, 2006 ideafit.com
“…A client may have more than one condition, disorder or disease and could be taking more than one medication concurrently. This circumstance, known as polypharmacy, may intensify or alter physiological responses. Therefore, you may need to make further exercise modifications. Be aware that this situation may arise, particularly among older clients.

The Medications

ACE Inhibitors

Beta-Blockers

Calcium Channel Blockers

Diuretics

Digitalis Preparations

….

Nitrates

..

Cholesterol Reducers

….

Antidysrhythmics

….

Vasodilators

Angiotensin II Receptor Blockers
….

Anticoagulants

….

Be Prepared

Fitness professionals have an ethical responsibility, obligation and commitment to do no harm and to provide safe programming for all exercise enthusiasts. Maintaining a solid education foundation and being able to identify cardiovascular medications are important. Become familiar with the basic characteristics of each drug class as it pertains to fitness, and know the potential side effects. Be able to anticipate these effects, and be ready to intervene with modifications. Always refer to the client’s physician when appropriate. One variable truly cannot be independent of another without the client being at risk. Understanding this fully is imperative if you are to work safely and responsibly with the increasing number of fitness enthusiasts and the many new exercisers just starting their journey to physical activity and wellness.

Cardiovascular Medications and Exercise Modifications

Be aware of these guidelines when working with clients on cardiovascular medications. Always obtain a physician’s clearance when necessary.

Potential Target Heart Rate

Cardiovascular Drug Potential Exercise Modification (THR) Adjustment ..”

How Common Medications May Affect Your Clients’ Exercise Programs By Lance C. Dalleck, Ph.D. acefitness.org
Prevalence of Prescribed Therapeutic Drugs


Current trends show that Americans are living longer, while the number of individuals living with chronic diseases continues to increase. In the past 100 years, life expectancy at birth in the U.S. increased from less than 50 years to more than 76 years. The U.S. Census Bureau has projected that by 2030, the number of adults 65 years of age and older will be approximately 70 million. Approximately 80 percent of individuals aged 65 years or older are living with at least one chronic health problem, and another 50 percent are living with two. Management of these chronic conditions involves numerous strategies including both lifestyle interventions (e.g., increased exercise and healthy eating) and the prescription of therapeutic drugs. Not surprisingly, the percentage of American adults taking medications for common chronic conditions (e.g., high cholesterol and/or hypertension) increases with age (Figure 1)….

1. BETA BLOCKERS

2. ACE INHIBITORS

3. DIURETICS

….Modifications Required in the Exercise Program

Encourage your clients taking diuretics to unfailingly perform a gradual cool-down after all exercise sessions. It’s also a good idea to suggest your clients perform a daily weight check to ensure that the prescribed dosage of diuretic is continuing to have the desired effect (i.e., increased urine excretion-lowered plasma volume-reduced blood pressure). A sudden change in weight of a few pounds can help alert clients that something may be amiss and that they should get in touch with their physician.”

4. STATINS

5. ORAL HYPOGLYCEMICS

…Modifications Required in the Exercise Program

The most important program modification for clients taking oral hypoglycemics is frequent monitoring of blood glucose values. Initially, this should include checking levels pre-exercise, at the mid-point of exercise and post-exercise. Once it has been established how much blood glucose values typically drop for a usual exercise session, and provided these changes in glucose levels are within an acceptable range, less-frequent monitoring will be required. It should be noted that it is not your responsibility to check blood glucose values. Rather, the client should bring his or her own glucometer and glucose strips, which are prescribed by a physician or endocrinologist….”

Sports Training Principles sports-training-adviser.com
“..The commonly known training principles (Specificity, Overload, and Recovery) are heavily grounded in exercise physiology–the study of the effects of exercise on the human body. However, other sport sciences also support these principles.

For example, the Specificity Principle concerns how the athlete’s body adapts to the stress placed on it. Specificity also applies to practice conditions and the environment in motor learning literature.

Regardless of the fields in which they are studied, it is most important for coaches to understand how to effectively apply them in practice and competition.

While it is important to know how to use these principles, skill learning, movement mechanics, and other areas aspects of sports performance must be integrated into the programs of athletes at their respective levels of competition. ..”

Training Strategies – Principles of Training

Reversing Reversibility: How to Help Clients Get Back on Track By Daniel J. Green acefitness.org

A SMART Guide to Goal Setting on November 01, 2013 acefitness.org
American Council on Exercise by American Council on Exercise
“..Follow these guidelines to setting SMART goals and you will be surprised at what you can do:

Specific. Your goal should be clear and easy to understand.
A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.
Let’s pick weight loss and make a SMART goal out of it together. For example, “I will lose weight.”

Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number.

Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.
Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people.

A measurable, attainable goal could be, “I will lose 7% of my body weight.”

Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.
Examine our goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.

Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.
Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
..”

Assessments

Working with Special Populations Makeba Edwards by Makeba Edwards on April 04, 2017 acefitness.org
“..As a Fitness Professional, you will encounter clients who require special consideration when designing their programs. Whether it is a health concern, such as cardiovascular disease, or a special need, such as pregnancy, you should identify and address these conditions prior to conducting assessments and designing your clients’ programs. Furthermore, it will often be vital to ensure that your client has been cleared by his or her physician to engage in physical activity…

SOAP notes


Taking SOAP Notes by Daniel Ball, MS and Brian Murphy on Apr 01, 2008 ideafit.com
“..How can you as a personal trainer communicate with a team of trainers working with the same client, maintain continuity of care with allied medical professionals and accurately manage and document client progress? Discover a documentation process called SOAP noting (Subjective, Objective, Assessment and Plan) and learn the basics about modifying it for the fitness industry. ..

Subjective. In the “Subjective” section, include client responses to your questions regarding exercise adherence, changes in functional abilities, health status and follow-up activities….

Objective. In the “Objective” section, note new data collected during the training session. …

Assessment. In the “Assessment” section, document noteworthy changes you see in the client’s performance….

Plan. After you have gathered the subjective, objective and assessment information, briefly outline revisions or adjustments to the exercise program design in the “Plan” section. …

Practical Application of Functional Assessments: Movement Assessments Jessie Newell by Jessie Newell on August 07, 2015 acefitness.org

Look out for possible medical issues..

ACSM Indications For Termination of an Exercise Test exrx.net
“…Absolute Indications

Suspicion of a myocardial infarction or acute myocardial infarction (heart attack)
Onset of moderate-to-severe angina (chest pain)
Drop in systolic blood pressure (SBP) below standing resting pressure or drop in SBP with increasing workload accompanied by signs or symptoms
Signs of poor perfusion (circulation or blood flow), including pallor (pale appearance to the skin), cyanosis (bluish discoloration), or cold and clammy skin
Severe or unusual shortness of breath
CNS (central nervous system) symptoms
e.g., ataxia (failure of muscular coordination), vertigo (An illusion of dizzying movement), visual or gait (pattern of walking or running) problems, confusion
Serious arrhythmias (abnormal heart rhythms)
e.g.: second / third degree AV block, atrial fibrillation with fast ventricular response, increasing premature ventricular contractions or sustained ventricular tachycardia)
Technical inability to monitor the ECG
Patient’s request (to stop) ..

Relative Indications


Hypertensive response (SBP >260 mm Hg; DBP>115 mm Hg)…

Cyanosis patient.info
“… is the abnormal blue discoloration of the skin and mucous membranes, caused by an increase in the deoxygenated haemoglobin level to above 5 g/dL. Patients with anaemia do not develop cyanosis until the oxygen saturation (SaO2) has fallen to lower levels than for patients with normal haemoglobin levels and patients with polycythaemia develop cyanosis at higher oxygen saturation levels. Cyanosis can be divided into either central or peripheral…”
Claudication medicinenet.com
‘..is pain and/or cramping in the lower leg due to inadequate blood flow to the muscles. The pain usually causes the person to limp. The word “claudication” comes from the Latin “claudicare” meaning to limp. Claudication typically is felt while walking, and subsides with rest. It is commonly referred to as “intermittent” claudication because it comes and goes with exertion and rest. In severe claudication, the pain is also felt at rest…”
Syncope (Fainting) .heart.org
“..is a temporary loss of consciousness usually related to insufficient blood flow to the brain. It’s also called fainting or “passing out.”..”

Applying Risk Classification as a Fitness Professional
Christopher Gagliardi by Christopher Gagliardi
on May 10, 2017 acefitness.org
“…Risk classification is determined based on the presence or absence of a known cardiovascular, pulmonary, renal, or metabolic disease or the presence or absence of symptoms of these diseases (see “Signs and Symptoms” below). ..

Cardiovascular Disease (CVD) Risk Stratification Criteria:

For each positive risk factor, add a +1.

For HDL cholesterol (good cholesterol) there is an opportunity to take away a risk (-1) if the level is high (≥60 mg/dL).

Client Age: Male ≥45, Female ≥ 55
Family History: Myocardial infarction (heart attack), coronary revascularization (bypass surgery), or sudden death for the client’s male first-degree relative who is younger than 55 years old or female first-degree relative who is younger than 65 years old; first-degree relatives include parents, siblings, and offspring
Cigarette smoking: Current cigarette smoker or quit within the previous six months, or exposure to secondhand smoke
Sedentary lifestyle: Does not participate in at least 30 minutes of moderate-intensity physical activity on at least three days/week for at least three months (remember this by thinking of the 3’s—30 minutes, for 3 days, for 3 months)
Obesity: Client has a BMI ≥30 kg/m2
Hypertension: Blood pressure ≥140/90 mmHg or currently on antihypertensive medications; both numbers do not have to be above the defining criteria for a + 1 in this category; if either the systolic reading is ≥ 140 mmHg or the diastolic number is ≥ 90 mmHg, the client would get a +1 in this category
Cholesterol: Total cholesterol should only be used if it is the only value given; if using total, ≥200 mg/dL is considered a risk (+1)
If you are given LDL and HDL cholesterol, use these values only:
LDL (bad cholesterol) ≥130 mg/dL is a risk (+1)
HDL (good cholesterol, you want lots) <40 mg/dL is a risk (+1)
HDL (good cholesterol) ≥60 mg/dL is good, allowing an individual to take a risk away (-1)
PreDiabetes: Fasting glucose ≥100 mg/dL is a risk (+1)

The risks are then totaled and the client is classified in one of the risk categories:.."

Low risk = Asymptomatic and < 2 risk factors
Moderate risk = Asymptomatic ≥ 2 risk factors
High risk = Symptomatic (see signs and symptoms below) or if the client has a known cardiac, pulmonary, renal, or metabolic disease
.."

-Lower Body
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

‘…Bend and Lift Screen

The squatting motion is one of the five primary movement patterns….

Bend and Lift – YouTube

=> Hips
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hurdle Step Screen

This is an example of a single-leg motion, …

Hurdle step – YouTube

Thoracic Spine Mobility Screen
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Rotation (another basic movement pattern) in the torso should generally be isolated in the thoracic spine, as the surrounding joints (scapulothoracic joint and lumbar spine) should remain stable. ..

Movement screenThoracic spine mobility screen – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Push Stabilization Screen

For this assessment, you’re observing the scapulothoracic joint (where the scapulae articulate with the spine) and the spine from the sagittal view to determine the presence of scapular winging or hyperextension in the low back. (Pushing is another basic movement pattern.)..”

ShouLder PuSh StabiLization SCreen – ACE Fitness (pdf) acefitness.org

-Shoulder Pull

Movement screen Shoulder Pull stabilization screen – YouTube

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Calculations

Tools & Calculators acefitness.org
“…ACE Fit offers a number of free tools and calculators to help you determine everything from your body mass index (BMI) to your target heart rate zone, your blood pressure, body fat composition, daily caloric needs and more. Each of those tools will help you find an exercise program that fits your individual needs and goals, whether that be losing weight or increasing your strength with weight training…”


What Is a Realistic BMI for Someone Athletic?
by MICHELLE MATTE Last Updated: Sep 11, 2017 livestrong.com
“…
Misclassified

Kinesiology professor Sue Beckham, PhD of the University of Texas at Arlington, asserts that BMI is not useful in assessing athletic muscular individuals and is not a good indicator of changes in body composition. A 2007 study of male and female college athletes published in “Medicine and Science in Sports and Medicine” concluded that BMI incorrectly classifies athletes with normal body fat as overweight and that separate standards should be established for athletic populations.
BMI versus FFM

Your fat free mass, or FFM, includes your muscles, bones, connective tissue and other not-fat components of your body mass. According to exercise scientist Len Kravitz, PhD of the University of New Mexico, we all need a certain amount of fat to maintain good health, and women need more than men. When you subtract your FFM from your total body mass, you get your fat mass. Body composition is a measurement that compares your fat mass to your total body mass, expressed as percent body fat…”

How to Calculate Body Mass Index

BMI Percentile Calculator for Child and Teen
English Version
nccd.cdc.gov

Sequoia Fitness TrimCal 4000 Body Fat Caliper (Black) [Health and Beauty]
TrimCal 4000
amazon.com

=>Men

Accurate and cheap bodyfat measurement using skinfold caliper

Body Fat Calculator scoobysworkshop.com

=>Women

How to Perform the Skin Fold Test (Female) – YouTube

Skinfold Test – Female Suprailium facstaff.elon.edu
Iliac Crest (Iliocristale, Suprailiac) Skinfold topendsports.com
“..is one of the common locations used for the assessment of body fat in athletes. There are other sites in this region, such as the supraspinale. I have also come across another skinfold site near here, along the mid-axillary line at the level of the umbilicus (see details below). See the complete list of skinfold sites, and the general procedure for taking skinfold measurements…

This skinfold measurement sites has previously been known by many names, including iliocristale (Parizkova), suprailiac (Durin & Womersley).
The similar suprailium site is slightly anterior (forward) to the iliac crest site, also taken above the crest of the ilium, but at the point where an imaginary line would come down from the anterior axillary border. See also the nearby site supraspinale.
Another skinfold site near here, is to be found along the mid-axillary line at the level of the umbilicus (trunk skinfold site?).
..”

AccuFitness Fat Track Fitness Body Transformation Toolkit, 6.4 Ounce
Fat Track
amazon.com

Girth Measurements

How to: Circumference Measurements

*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

1 Rep Max Test

x 1.41 (e.g. 10 reps of benching 130 ; 1.41 x 130 =max should be 183.3lbs

R.P.E.

What is the best way to measure and monitor intensity during exercise? Viktoria Brautigam by Viktoria Brautigam on June 01, 2011 .acefitness.org

“..Another way to monitor exercise intensity is by the Rating of Perceived Exertion (RPE), or Borg scale. Using the Borg scale, with values from 0 to 20, can help you monitor your cardiovascular intensity. A rating of 7 corresponds to very, very light training intensity. A rating of 12 corresponds to moderate intensity. A rating of 17 corresponds to very hard intensity. A rating of 20 corresponds to maximum all-out intensity. Notice how, as your fitness increases, your exertion level at a previously difficult intensity starts to decrease. For example, running a 10 minute/mile pace used to be a level 16 exertion level for you. Two months after exercising regularly, you notice that the same 10 minute/mile pace is only an exertion level 12. RPE is a useful way of monitoring progress and keeping intensity appropriate. It is best used when cardiovascular training is more generalized and less specific. A person most likely to benefit from using the Borg RPE scale is following a general weight loss program…”

Perceived Exertion (Borg Rating of Perceived Exertion Scale) cdc.gov
“..Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means “no exertion at all” and 20 means “maximal exertion.” Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range…”

Simple Workout Log

Simple Workout Log Overview | 2016

-Apps

10 Best Workout Log Apps lifewire.com
There are many workout logging apps, but are there any worth your effort?

Reps & Sets | The complete gym logging app repsandsetsapp.com

Sport Skills assessment

-Power Test

Physiological Assessments: Sports-skills Assessments
Jessie Newel on May 09, 2014 acefitness.org
“..These assessments can be divided into two categories: (1) power and (2) speed, agility, and quickness. ..”

How to Calculate Power Based on Force and Speed
Physics I For Dummies, 2nd Edition
Related Book Physics I For Dummies, 2nd Edition By Steven Holzner dummies.com

Physics 1: Force, acceleration, velocity – YouTube

1. Standing Long Jump Test

2. Vertical Jump Test

Fitness test- Vertical jump – YouTube

3. Kneeling Overhead Toss
4.Margaria Kalamen Stair Climb Test
5. 300 Yard Shuttle run Test

-Children

President’s Council on Fitness, Sports & Nutrition (PCFSN) hhs.gov
“..
PCFSN engages, educates, and empowers all Americans to adopt a healthy lifestyle that includes regular physical activity and good nutrition. Since 1956, the Council has created and promoted programs and initiatives that motivate people of all ages, backgrounds, and abilities to be active and eat healthy….”

The President’s Council On Physical Fitness And Sports … – YouTube

President’s Council on Fitness, Sports & Nutrition – YouTube

Most Common Assessments

1. Pro Agility Test

Combine Testing: Pro-Agility Shuttle stack.com
“..The Pro-Agility Shuttle is a key test used by coaches and scouts to evaluate football players at the NFL Combine, college pro days and other football combines across the country. It is a great way to assess a player’s quickness and ability to change directions, which are fundamental skills for success on the gridiron.
Pro Agility Shuttle How-To

To set up for the Pro Agility Shuttle, position three cones in a straight line five yards apart. Start at the center cone in a three-point stance, straddling the start/finish line. Timing starts on your first movement. Sprint five yards to the right. Stop and touch the line with your right hand at the cone. Sprint 10 yards to the far cone. Stop and touch line with your left hand at the cone. Sprint five yards through the finish line. This can also be performed starting to the left.

Check out a diagram of the Pro Agility Shuttle to better understand the set-up…”,

Instructions for the Pro Agility Test (5-10-5) – YouTube

Pro Agility II: The 20-Yard Shuttle – YouTube

2. T Test

Agility T-Test topendsports.com
“..
purpose: the T-Test is a test of agility for athletes, and includes forward, lateral, and backward running….

Fitness Test – “T” Test – YouTube

3. 40 Yard Dash

40 Yard Dash Fitness Test – YouTube

Medical Tools

-BMI

Know Your Numbers: Body Mass Index
American Council on Exercise by American Council on Exercise

on November 04, 2013 acefitness.org

-Blood Pressure

*see Medical: Is your blood pressure too “low” or “high”? goodnewshealthandfitness.wordpress.com

Sphygmomanometer practicalclinicalskills.com

Sphygmomanometer Definition

“..
A sphygmomanometer is a device that measures blood pressure. It is composes of an inflatable rubber cuff, which is wrapped around the arm. A measuring device indicates the cuff’s pressure. A bulb inflates the cuff and a valve releases pressure. A stethoscope is used to listen to arterial blood flow sounds. …

Checking your blood pressure with a sphygmomanometer – YouTube

Vital Signs (Body Temperature, Pulse Rate, Respiration Rate, Blood Pressure) hopkinsmedicine.org
“…Vital signs are measurements of the body’s most basic functions. The four main vital signs routinely monitored by medical professionals and health care providers include the following:

Body temperature

Pulse rate

Respiration rate (rate of breathing)

Blood pressure (Blood pressure is not considered a vital sign, but is often measured along with the vital signs.)

Vital signs are useful in detecting or monitoring medical problems. Vital signs can be measured in a medical setting, at home, at the site of a medical emergency, or elsewhere…”

Ultimate Fitness Tests

The Test of Fitness

Phase 1:Stability-Mobility

Practical Application of the ACE IFT Model—Phase 1: Stability and Mobility Training Makeba Edwards by Makeba Edward on February 27, 2017 acefitness.org
‘..When using the ACE IFT Model, first address proximal (toward the center of the body) stability via the lumbar spine/core before progressing to the distal (away from the center of the body) extremities or distal joints. Establishing proper core function (i.e., proximal stability) will allow for stable, central muscles that perform their given functions without compromising the actions of the distal joints…”

Phase 2: Movement Training

Practical Application of the ACE IFT Model—Phase 2: Movement Training
Makeba Edwards by Makeba Edwards on July 25, 2014 acefitness.org
“>..5. Understanding the reasons for exercises in Phase 2 requires some understanding of kinematics within the body (specifically as it relates to the lower extremity). Kinematics refers to the body in motion, in relation to the joint angle and pattern of movement, without any consideration given to the forces acting at the joints, or causes of motion…”

Practical Application of the ACE IFT Model—Phases 3 and 4: Load and Performance Training Makeba Edwards by Makeba Edwards on February 01, 2017 acefitness.org
“..The objective in this phase may be to increase muscular endurance, strength, or hypertrophy for the purpose of improving body composition, function, movement, or health by using resistance. ..

MUSCULAR ENDURANCE:

Circuit Training

How to Build the Perfect Circuit Workout By Charlotte Hilton Andersen shape.com
6 simple steps to create the ultimate fat-torching routine
“…Imagine a turbocharged workout routine that mixes cardio and strength training and has you in and out of the gym in 30 minutes. Plus, it’s infinitely and easily customized to help you reach your goals faster. Sound too good to be true? It’s not! It’s called circuit training…”

Circuit Training – Exercises Ideas – YouTube

“..

MUSCULAR STRENGTH:

Save Time and Get Stronger With Single-Set Training Tom Kelso
Tom Kelso Coach Strength and Conditioningbreakingmuscle.com
“..9 Ways to Get the Most Out of Single-Set Strength Training…

How Can You Get Big & Strong With Only One Set Per Exercise …

“..MUSCULAR HYPERTROPHY:..

Bodybuilding Workout For Beginners: Arms & Chest – YouTube

What Is a Super Set in Bodybuilding? : Great Exercise Tips – YouTube

Bodybuilding Workouts – Compound Sets For Legs – YouTube

Resistance Training Models

Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization
April 11, 2017 By Tyrone Holmes trainingpeaks.com
“…Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery. Periodization also helps you develop different physiological abilities during various phases of training. For instance, during base training you focus on the development of aerobic and muscular endurance. During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max), and as you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular power…”

Periodization and the Adult Client April Merritt by April Merritt on December 13, 2010 .acefitness.org
“..is is done through the use of micro (small) cycles, combined to form meso (intermediate size) cycles, which combine to form macro (biggest) cycles…

Periodization has two primary styles – linear and undulating.

Linear periodization is what we sometimes consider a more traditional resistance training program with gradually progressive increases. Within each micro cycle the training protocols are consistent, and then after each micro cycle the training variables are adjusted. Linear programs tend to be fairly rigid in their design. ..

Undulating periodization provides different training protocols during the micro cycles, in addition to changing the training variables after each micro cycle. Undulating programs tend to be less rigid in their design. :…”

Macrocycle, Mesocycle, and Microcycle – YouTube

Practical Application of the ACE IFT Model—Phases 3 and 4: Load and Performance Training Makeba Edwards by Makeba Edwards on February 01, 2017 acefitness.org

Phase 3 : Load Training

The Scientific Differences Between Weightlifting and Powerlifting Dresdin Archibald Coach breakingmuscle.com
“…At first glance, the most obvious difference is between the competition lifts. Weightlifting uses the snatch and the clean and jerk, both overhead movements. Powerlifting uses the squat, bench press, and deadlift, none of which is directed vertically overhead. (If only the media and public could grasp this.)..”

What is the Difference Between Powerlifting and Weightlifting? – N&P …

Phase 4: Performance Training

Plyometric
*see Fitness: Various Plyometric Training Exercises goodnewshealthandfitness.wordpress.com

Equipment Options

30 Essential Pieces of Equipment for the Successful Personal Training Studio by Ryan Halvorson on Jul 01, 2012 ideafit.com
“…What equipment would you include in your dream studio?

You certainly have plenty of choices. The fitness equipment industry sold $4.3 billion worth of gear in 2010—a 4.1% increase from 2009—according to the Sporting Goods Manufacturers Association. While a substantial chunk of that revenue came from high-dollar devices like treadmills and elliptical trainers, a vast variety of specialized pieces of exercise equipment have also made their mark on the fitness industry.

Which ones add the most challenge and variety to customer workouts? ..”

The Life Fitness Insignia Series Selectorized Strength … – YouTube

Selectorized Strength Equipment lifefitness.com
“..

Life Fitness selectorized strength machines are designed with a focus on both durability and sound biomechanics to ensure that they provide reliable performance for facilities and effective results for exercisers who are new to strength equipment as well as workout veterans…”,/i>

What is Selectorized Weight Training?
Published on March 20, 2006 in Exercise Equipment Advice healthstylesexercise.com

How to Use a Cable Pulley Machine, Gym Basics, Fit How To – YouTube

Cable Machines, Cable Weight Lifting Machines For Sale – Gym Direct gymdirect.com.au

Cable Machines-Benefits and Advantages fitnesshealthzone.com

Machines Vs. Free Weights – Which Builds More Muscle? – YouTube

Exercise Equipment : How to Use Free Weights – YouTube

Fitness Town Video Fit-Tip: The Benefits of Kettlebell Training – YouTube

Top 6 Medicine Ball Exercises – YouTube

The benefits of a resistance band – why you must have one … – YouTube

8 Best Bodyweight Exercises Ever (HIT EVERY MUSCLE!) – YouTube

more….Health & Fitness: Trying to lose weight? goodnewshealthandfitness.wordpress.com
& Medical: How to “stop” an Irregular Heart Beat? goodnewshealthandfitness.wordpress.com
& Health: How to “fight” Diabetes? & Medical: How the Lungs (respiratory system) Function?

How to handle injuries?

Is R.I.C.E. All Wrong?
by Jim Thornton9 months ago life.spartan.com
“…It’s the most famous acronym in sports medicine, a household term as familiar to athletes as the physicians who treat them: RICE, for rest, ice, compression, and elevation…

As for why keeping injured tissues moving works better than immobilizing them, the exact mechanisms await further research. “We don’t understand everything about this yet,” Reinl concedes, “but we do know that stillness is the enemy. If you remain still, everything shrinks and atrophies—your muscles, bones, ligaments, everything.”…

So if RICE is no longer the answer, what’s a better strategy for expediting your return to the field of play? Reinl, for his part, believes the answer lies in a new acronym: ARITA—active recovery is the answer.

There are exceptions, of course—you may have no choice but to immobilize a limb, say, with a compound fracture. But for most garden-variety sports injuries, Reinl suggests resisting the urge to ice away your pain and plop down on the couch for days. Instead, let your pain level be your guide and keep on moving as much or as little as your mending body allows….”

RICE is Dead | Injury and Daily Recovery Tips – YouTube

Documentation

Fitness record-keeping: not just a waste of trees
Published: 05-Nov-2014 Updated: 10-Nov-2015 fitness.org.au
“…By way of a general guide, records should at least cover the following:

Initial assessment (most of these should be captured on a Client Information form):

client details (such as name and address of the client and details of GP);
relevant medical history including medications administered and diagnostic results;

previously injured her knee and wishes to regain fitness;
the assessment undertaken and findings, both positive and negative; and
the fitness plan and estimated cost.

Each session:

the date of each training session;
the client’s response to the last session and update on medical history e.g. any intervening incidents;
information and advice provided to the client, particularly in relation to warnings as to relevant potential adverse outcomes, and the client’s consent to training;
any new assessment undertaken and the findings;

It is important that your clinical records are just that – clinical. Do not record personal or offensive comments about the client – as a rule of thumb, if you would not say it to their face, do not write it down. A personal or offensive comment will, at the very least, be embarrassing to you if the records are required to be produced in response to a complaint and may well adversely affect the outcome of that complaint.
..”

What does it take to be a good personal trainer? – YouTube

How To Spot A Bad Personal Trainer / Coach

Medical: Parts of the Muscular System Medical: What are parts of the Skeletal System?, & Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

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