Weightlifting Research Papers

One example of an exercise using a combination of several of these movements together is jumping squats with free weights. This exercise targets the lower body, core and also the upper body. The quadriceps, the hamstrings, the gluteal, the lower back and the abdominals. The back muscle act as stabilizers to keep the body in a correct balance position. In the explosion phase, hip extends in a slight adduction knee extension and ankle plantar flexion. During the landing phase, back into the squat position, all the muscle is in an eccentric position, the hip flexion with slight abduction, knee flexion, and ankle dorsiflexion. Jumping squats with weights are just one of the extended workouts that utilize these principles. It is very important to understand the fundamental movements of major body segments in order to design and execute appropriate workout for my clients and their personal

A pull workout is defined as muscle groups that contract as the weight is pulled toward the body and lengthens as the weight is extended away from the body.

Aerobic fitness is the body ability to exercise for prolonged time whereby most of the energy came from the aerobic capacity and cardiovascular endurance. The most popular way been used to increase the aerobic capacity is the endurance training. An example of endurance training is LSD; this method of training involves performing exercise at a low intensity (57% VO2 max or 70% of maximum heart rate. Usually these type of training are means for athlete who going to compete in long distance event such as marathon, triathlon and ultra-marathon. According to (Sloan et al., 2011) endurance training had been proved to increase

Slow muscle fibers (slow twitch) sustain repeated contraction don’t generate a lock of quick power. Endurance exercises, long distance running slow and steady. ATP production, aerobically. Many mitochondria, myoglobin, oxygen carrier

Grab a barbell with your palms facing inward and your hands spaced at shoulder width. Stand up straight with your arms bent slightly at the elbow. Using only your forearms, lift the barbell up to your shoulders. Hold that position for a second and lower the barbell back down to its starting position. Repeat for eight reps.

With interval training such as HIIT (High Intensity Interval Training) you will alternate between bursts of intense exercise, and slow and steady exercise.

By keeping your muscles engaged longer, they stay pumped up long after your workout, requiring more fuel. More calories. So you will drop some weight fast, especially if you haven’t been working out much or not at all.

Recently, a study done by Hakan Westerblad explored why HIIT training is effective in terms of building muscular endurance. He and his team analyzed muscle samples from participants engaging in High-Intensity Interval Training. The participants “…alternated between pedaling a stationary bike for 30 seconds at top intensity and resting for three minutes six times.” (Park, A. (2015, November 03). Interval Training: Scientists Explain Why It Works.)

able to complete the task for a longer period of time due to the delayed onset of muscle fiber

entire body. It builds speed, strength, power, agility and coordination all at one go! What’s

One of the fitness components is cardio endurance (Cardiovascular Endurance). This fitness component relates to when your heart starts to increase in strength. When the heart and lungs supply oxygen to the bloodstream throughout the body. When trying to work on your Cardiovascular Endurance you want to do exercises that increase your heart rate for a long time.

Abdominal sessions were prescribed at the end of each of the workouts during the week. Isotonic and isometric exercises were used in the initial program to provide variety and attempt to work upper and lower abdominals as well as obliques. The review on core stability training by Williardson (2007) discusses a possibility of increases in force production in both the upper and lower extremities as a result of strong core muscles. The client’s goal of being able to hold a plank for 60 seconds was considered for this aspect of the program.

I will be your guide through the ups and the downs of weight lifting. Your journey can become easier if you listen to my advice. Weight training doesn't have to be intimidating, in fact you should feel the weights calling your name, each time you enter the gym.

Contractility is an ability to shorten a muscle with force and acuteness when stimulated. Contractions are responsible for all body movement this helps to keep the body alive. When the muscle contracts they design different strengths of movement. There are four different types of contractions. The isotonic contraction is when force is generated by the changing the length of muscle. A concentric contraction is when a movement causes the muscle to shorten by generating force. An eccentric contraction is when the muscle causes itself to elongate in return to a greater opposing force. An isometric contraction is when the muscle generates force without changing the length of your muscle. All of these allow a human to move their eyes, participate

Power: Ability of a muscle to quickly generate force over a very short period of time.