The Role of Energy Systems in Determining Loading Parameters For Goal Oriented Exercises

!±8± The Role of Energy Systems in Determining Loading Parameters For Goal Oriented Exercises

During exercise, your body relies on three basic energy systems: the anaerobic a-lactic system, the anaerobic lactic system, and the aerobic system. Depending on the sports played, athletes rely on one system more than the others. An understanding of the involved energy systems in a particular sport gives valuable information about the strength qualities necessary in that sport. This information gives the personal trainer or strength coach clues on how to conduct the strength training.

THE THREE BASIC ENERGY SYSTEMS - A SUMMARY

Anaerobic A-Lactic (ATP-CP) Energy System

The anaerobic a-lactic (ALA) system, also known as the ATP-CP, or adenosine triphosphate - creatine phosphate system, provides high bursts of start-up energy for activities that last less than ten seconds in duration. Athletes who compete in sports that require high amounts of short duration acceleration - shot-putters, weight lifters, American football linemen, gymnasts, or sprint-distance speed skaters use the anaerobic a-lactic system. The ALA system does not create energy for sufficient duration to create a great deal of waste products.

Anaerobic Lactic (Glycolytic) Energy System

The anaerobic lactic (AL) system (also known as fast glycolysis) provides energy for medium to high intensity bursts of activity that lasts from ten seconds to two minutes. Some American football skill positions, baseball players, soccer players, judokas, middle distance runners (400m-800m) and sprinters rely on this system. The anaerobic lactic system, as well as the ATP-CP system, are capable of high intensity levels, and do not rely on oxygen for fuel.

The primary difference between the two systems is in the capacity of the system. You can think of capacity as the amount of time that the system can work at peak output before dropping off. Whereas the ATP-CP system will only produce energy for 10 seconds, fast glycolysis works at capacity for as long as two minutes. As a result, waste products such as lactic acid accumulate in the blood and in muscle cells. A burning sensation in the muscle, shortness of breath, and fatigue are all symptoms of lactic acid build up.

Aerobic Energy System

The aerobic system is the most utilized of the three. It provides energy for low intensity activities that last anywhere from two minutes to a few hours. Unlike the other two systems, the aerobic system requires oxygen and takes much longer to overload. Sports and activities that use continuous sustained efforts such as long distance swimming, crew (rowing), and sea kayaking rely on the aerobic system.

In reality, most sports use a variety of energy systems, or at least the power (time to reach peak output) and the capacity (duration that peak output can be sustained) of the system. The only real exceptions are Olympic weight lifting and certain field events, such as hammer or shot put. Which energy system is most prevalent in a given sport dictates the training intent.

TRAINING INTENT

The training intent refers to the athlete's desired outcome from training, whether it is relative strength, hypertrophy, or strength endurance. Every athlete has a training intent that is specific to his or her sport, which is shaped and defined by specific loading parameters.

Relative Strength

Relative strength is defined as strength relative to one's body weight. For example, if a 150 lb person and a 200 lb person both lift 300 pounds in a given lift, the 150 lb person has a higher level of relative strength in that lift. Relative strength is critical for athletes who use the anaerobic a-lactic system and the anaerobic lactic acid system as their main sources of energy. Maximal strength and limit strength are synonymous with relative strength.

Hypertrophy Strength and Hypertrophy - The Important Difference

Hypertrophy strength - also called functional hypertrophy - is the increased ability to exert force as a direct result of greater functional mass, or muscle tissue. The term hypertrophy refers to the increase in size of muscle cells, as well as to the increase in the number of contractile (muscle) fibers.

Good examples of athletes who benefit from hypertrophy strength training are American football and rugby players. The high-contact nature of their sports demands that they have extra muscle tissue to serve as body armor. Bodybuilding is a sport that relies completely on hypertrophy training.

Hypertrophy relies on the principle of progressive overload, which states that the body adapts and becomes resistant to the same training load over time. In order to grow and make progress, one needs to constantly change the weights, reps, sets, and rest period.

It is important to understand that hypertrophy occurs, to some degree, at all levels of resistance training, BUT, the amount of hypertrophy an individual experiences at any intensity bracket is a function of their genetic predisposition and fiber type. Therefore, the greatest amounts of hypertrophy do not occur in the same intensity bracket that the greatest increases in strength, or the greatest increases in endurance, occur. This factor, and the ability to manipulate it to athletic advantage, is the most important concept in strength coaching today. ***

Hypertrophy strength is a function of the anaerobic lactic acid energy system.

Strength Endurance

Endurance athletes, such as marathon runners and rowers, are required to overcome a relatively low resistance for a prolonged period of time. The aerobic system is an efficient energy system that relies on oxygen for fuel. In reference to weight training, strength endurance is the ability to produce repeated muscular contractions with less than maximal weight-typically at loads below 75% of 1RM.

There is great variation in the loading parameters for relative strength, hypertrophy, and strength endurance. The loading parameters chosen should improve the strength of the involved energy system of the athlete, thus producing an athlete who is in shape for their sport.

LOADING PARAMETERS - FUNCTIONAL DEFINITIONS

Reps

Reps are short for repetitions, or the number of times that a movement is repeated at one time. For instance, a set of 10 pushups equates to ten reps in the pushup. The number of repetitions performed during a specific set of a workout determines the training effect. Neurological efficiency is achieved through training in the lower rep range and metabolic (muscular) adaptations are achieved through training with higher repetitions. The number of reps dictates all other aspects of strength training, namely the sets, the tempo, and the rest period.

After the initial assessment of an athlete/client, the qualified personal trainer will prescribe a repetition range based on the needs and goals of the client. For novice lifters, higher reps (12-20) and lighter loads are prescribed to teach the body new exercise movement patterns.

Sets

Sets describe a group of repetitions. For example, 3 sets of 10 reps in the pushup equates to three individual efforts of ten repetitions each. There is an inverse relationship between the number of sets and the number of reps in any given workout; the higher the number of reps, the lower the number of sets necessary to elicit the appropriate training response. Lower numbers of reps require higher numbers of sets.

For a beginner, 2-3 sets of 12-20 repetitions should be sufficient to teach the body how to move through different planes of movement. After the first 4-6 weeks, depending on the learning curve of the client, the personal trainer or strength coach should increase the number of sets of the workout. The client should then perform multiple sets of the prescribed exercise if strength is a major goal.

There is also an inverse relationship between the number of sets and time under tension.

Time Under Tension

Time under tension (abbreviated TUT) is the amount of time that a muscle or muscle group is put under stress during a single rep, set, or workout. For example, if a client performs a bicep curl and lifts the weight in 1 second and lowers it in 4, the time under tension for that repetition is 5 seconds. In this particular example, the TUT would be noted as 4010, where 4 seconds is the time it takes to eccentrically lower the weight, 0 seconds is the time of pause at the bottom position of the curl, 1 second is the time it takes to concentrically lift the weight, and the last 0 seconds is the pause at the top of the movement.

Time under tension is inversely proportional to both reps and sets. The more time that stress is placed on a muscle in one rep, the less reps and sets are necessary to produce the same training effect.

Rest Intervals

Rest intervals, the time of rest between sets, are determined by a number of factors:

* training goal
* training intensity
* fitness level of the client

Training Goal, Training Intensity, and Rest Period

The training goal is, simply, the desired training effect. It is closely related to the training intensity, in that the goal dictates the intensity, which in turn dictates the rest period.

The training intensity can be described as the percentage of 1RM, or repetition maximum, that one exercises at. The more intense the workout, the higher the percentage of 1RM that one works, and the longer the corresponding rest period must be in order for the central nervous system to recover.

There exists a great deal of misunderstanding in the fitness industry about intensity, which is a word typically used to describe workouts that are hard. A workout can be very difficult without being intense - circuit weight training is very difficult and taxing to the body, but it is not intense, by the strict definition of the word.

Lastly, the fitness level of the client cannot be overlooked when assigning inter-set rest intervals. An untrained individual needs more recovery time than an experienced lifter. Conversely, an experienced trainee can be made more advanced once he has reached his appropriate level of strength by progressively reducing his rest period, so that he produces the same amount of work in less time.

The Role of Energy Systems in Determining Loading Parameters For Goal Oriented Exercises

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Managers - Throw Out the Mission Statement - Create a Culture Club Instead

!±8± Managers - Throw Out the Mission Statement - Create a Culture Club Instead

G. L. Hoffman, author of the widely-successful blog, What Would Dad Say, and one of the early executive team members of JobDig, where job seekers learn to 'dig their job,' recently sent me several photographs of a typical summer morning at his company. The photos were of his employees competing in crazy contests at 9am in the morning. A pregnant woman rowing a boat across the floor had just won for her team. It was all part of a Olympic-themed sales contest he and his two fellow company leaders, Paul Moquist, the VP of Sales, and Toby Dayton, the President/CEO, created as a way to have fun and inspire their team to reach their goals.

For many managers, the mere idea of holding weekly events during prime work hours seems ridiculous. Not to mention, the fact that they were acting like kids. So when I asked G.L. why they actually encouraged this activity when most others would shun it, he simply said - "I only like to work at places that are fun - and so do the people we hire." GL, Paul and Toby are succeeding where many other companies are failing. With 90% of their team under the age of 30, these three executives have a keen understanding of how important building a 'corporate culture club' is to talent development and retention, and they've got the stats to prove it. Turnover is low, productivity is high, and JobDig.com is a place where young professionals feel they can really learn and grow. While further questioning of G.L. proved the executive team understands the strengths (tech savvy, multi-taskers) AND weaknesses (unfamiliar with business protocol and not trained in the best ways to communicate by corporate standards) of Gen Y professionals, he gives one simple answer as to why they, unlike many other frustrated managers of young talent, are able to get this generation to take criticism, work hard, be resourceful and push to exceed expectations: "They trust us."

If you are an HR executive or hiring manager, then you know all about the challenges of keeping employees happy these days. You can't escape the extensive discussions around the impending talent (not labor) shortage. Meanwhile, employees, especially the younger ones, are job jumping more than ever. And let's not forget that things like technology and generational differences are making employees feel even more disgruntled.

So, how do you move past this and get your people to stay? Yes, that's the million dollar question - literally. With turnover costs skyrocketing, and disengagement causing additional costs (increased use of sick/personal time, excessive use of company materials to deliver products/services, and a decrease in productivity due to job dissatisfaction to name a few), finding ways to keep people happy should be every business leader's obsession. Unfortunately, a short-sighted approach to increasing the bottom-line for the last two plus decades has resulted in the disintegration of the employee-employer relationship. And now, it's coming back to bite corporate America in the you-know-what.

Good news, keeping your employees doesn't require black magic or lots of money. If you want to retain your talent, then you need to assess your company's corporate culture on four points, and then, adjust accordingly. It's not a quick fix. Creating an effective corporate culture does requires some effort, but a focused shift in approach and some well-planned initiatives on your end can have some impressive results in a reasonable period of time. So, if you are ready to make the effort, then here are the elements you should address:

1) Goals & Governance. Forget the mission statement, what is your company trying to accomplish on a daily basis and what values and approaches to business do you support to reach those goals? It's time to articulate how you operate - and then stick by it! If you pride yourself on quality, then define the process every employee should consider when delivering your definition of quality. Share with employees the thoughts that govern your approach to business and they'll follow your lead. Better still, provide concrete examples of how this approach benefits them personally, and you'll see better results. Award and recognition programs that support your ideals as well as company policies and philanthropies speak volumes. As the saying goes, 'actions speak louder than words." A great example is Northeast Delta Dental. President, Tom Raffio, VP of HR, Connie Roy-Czyzowski, and the rest of the company's executive team have created a corporate culture outlined on their website that clearly conveys to visitors what they stand for. To me, a company that can list awards it's won for being a good employer and who has a formal policy for evaluating its executive board member's efforts implies the management team is making a pretty good effort to satisfy its employees.

2) Physical Environment. If you want employees to wake up each morning excited about going to work for you, then create a space that's worth going to. Survey your employees and determine what would make the experience of coming to the office more enjoyable. The average American spends 1/3 of their day on-the-job. What can you do to your employees' physical surroundings to make them feel more inspired and positive? And, if you can't afford to create a nicer office, then consider letting your people work someplace else that inspires them (coffee shop, home office, etc.) once in a while so they can be re-energized by these surroundings.

3) Benefits & Perks. You do not need to offer every benefit under the sun, but you do need to get more creative when it comes to figuring out what your employees would benefit from outside of work in order to make their attitude towards work, that much better. Look beyond the basics, and ask the question: How can working at our company support an employee's personal goals in life? I just read a new book called, "The Dream Manager" by best-selling author, Matthew Kelly that tells the fictitous story of a janitorial supply company with 400% turnover. The manager tasked with fixing the problem comes up with the concept of hiring a Dream Manager for its employees. A fascinating concept, and definitely worth the read. In the mean time, why not ask your employees directly what's important to them in their personal lives, and then find ways to provide benefits that can help them achieve these aspirations? These days, medical benefits, 401Ks, and vacation time are givens. It's time to identify several unique, life-changing perks which can serve as your company's personal loyalty builders. For example, young professionals are usually unrestrained by home ownership or budding families. Two characteristics of the average Gen Y worker are that they are just starting out financially, and they like to put a premium on having fun. I know one Gen Y employer that provides a financial planner on-site one day each month and encourages its younger employees to make appointments with the planner to learn how build a plan to become financially independent. With the average college grad amassing more than K in debt, and as many as 4 out of 5 grads having to move home because they can't afford to live on their own, helping these employees get financially fit is powerful. Another company I know who employs a large percentage of Gen Y started a monthly after-work social, where it foots the bill for a single round of drinks and some appetizers. However, the real highlight is the raffle which pays the winner's rent for the month. A check is made out and sent directly to their landlord to ensure the money is used as intended. An inventive perk that gets attendance up and gives management an opportunity to socialize and connect with staff more personally - something that the Gen Y working population has said is very important to them in countless professional surveys.

4) Hiring & Development. Building a corporate culture club is EVERYONE'S job at your firm. Ask yourself these questions: Do you have a hiring process that includes team members from all key areas of your company? Do the people tapped for interviewing candidates know how to interview effectively? Are your managers and employees good at communicating and coaching each other? Do they know how to assess and develop the skills of one another? And most importantly, are you a strong motivator who knows how to recognize and cultivate staff? Over at Jellyvision, the interactive media company best known for the on-line game show "You Don't Know Jack," President, Amanda Lannert, takes hiring and development of staff so seriously, she makes it one of her top priorities. "Every time we add a person to our staff, we make sure he or she is a true fit to our corporate culture. We just can't afford to miss the mark and run the risk of bringing in someone who won't feel connected with the rest of the team." An extensive, competitive hiring process ensures that the right candidate is selected for Jellyvision and that staff learns how to identify who would work best in their culture. This is not just a recruiting function - it's a professional development opportunity for staff. A company who creates opportunities to mentor employees and does a good job of developing staff's professional skill sets is a company worth staying at. Unfortunately, ask the average manager today if they have the time and the ability to mentor their people and you'll get a resounding, "No!" In fact, a recent survey indicated that 60% of managers said the hardest part of their job was creating professional development opportunities for their staff. Lack of time and knowledge of the best way to do it within their organization were two of the reasons they said caused this challenge. The good news is this can actually be outsourced. Yes, outsourced. Some managers just don't have it in them to be good mentors, but they are still good at many other aspects of their jobs. The answer is to seek out workplace consultants and HR specialists that can fill the mentoring void.

To sum it up, if you want to see employees stay, then you need to create a culture that enriches their lives in ways the current workforce has not seen thus far. Make the bold move to resurrect the employee-employer relationship by following the points above and you'll see some measurable results.

Managers - Throw Out the Mission Statement - Create a Culture Club Instead

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Who Else Wants To Shed Pounds In Weeks And Have A Toned And Ripped Body?

!±8± Who Else Wants To Shed Pounds In Weeks And Have A Toned And Ripped Body?

Is your weight getting you down? Are you sick of carrying that extra baggage wrapped around your waist? Too embarassed to go to the gym?

These questions are the bane of a lot of peoples' lives, because they either don't exercise! or they don't do it regularly!

Do You Want To Lose Weight And Look Good?

Looking for the right home exercise equipment can be daunting, with all the options available to us. But it's not all gloom and doom, you can have that body or fitness you have always wanted, it's just a matter of doing a litttle research, which I hope this short article can provide you and guide in the right direction.

Quite often, the biggest challenge is what equipment to go for. When purchasing a piece of exercise equipment, your choice should be based
on the fitness level, physical make up and general interests of the user. Before making the plung and spending all your hard earned money,
you should ask yourself a few pertinent questions:

What is your current fitness level now and what do you hope to gain? How much do I want to spend? Do you have enough space for the equipment? How much time will I spend on this equipment? Is this equipment suitable and safe for me to use?
Are You Tired Of Having The Local Gym Extort Large Sums Of Money From You? Why Not Set Up A Home Gym And Save Yourself Hundreds!?

The prices for yearly memberships just seem to be rising higher and quicker than the inflation level every year! a simple solution would be to buy your own equipment and build a gym
in the comfort of your home, that way you can save hundreds on that membership and have a long term investment for the future. Whether you want biceps like Arnie, a six pack like Bruce Lee or legs like Jane Fonda there is a piece of equipment
available for every exercise you can think of, for everyones budget.

With such a wide choice available, knowing what to purchase can be
a little daunting. So after you have asked yourselves the questions I posed earlier, you almost there in finding the perfect accessory
you need to get fit.

Abdominal equipment - Are you embarrassed by the ever expanding tyre wrapped around your waist? Do you want to have a six pack?
with hundreds of choices on the market, finding the right one can seem a tedious task. You dont have to spend alot to get a washboard stomach.
A fitness quest flexaball or a foam roller.
But we warned, you may have to purchase a few belts to keep your trousers from falling down after you lose that unsightly
belly.

Recumbent cycles - Do you feel the strain on your lower back and knees when cycling? Then why not check out the recumbent cycles we
have on offer and add
another piece of equipment to your home gym. Recumbent cycles give more support to the lower back and minimize the stress on the knees
compared with an upright bicycle. Recumbents provide a cardiovascular workout that uses the muscles of the gluteus, quadriceps and
hamstrings.

Treadmills - Fancy going for a run?, but its pouring cats and dogs outside. Not to worry, one of our Treadmills lets you walk, run, up a hill or up a
montain regardless of the time of day or weather without leaving your home. Treadmills are a popular piece of aerobic equipment for home use.

When purchasing a treadmill, be sure to look for the following features, smooth action, solid build, a steady pace, wide belt, safety shut off,

and incline settings. Quality models range from 00 and up. Th treadmill you
consider should be built to take a substantial load because running on one spot will create alot of downward force.

Elliptical trainers - If you are looking for an effective and thorough indoor workout, than have a look at some of our elliptical
machines. There are many benefits with having ellipticals, one of them is when you use one, you will notice how impact free your workout will be.
With the elliptical machine, there is no impact on the ground, so lower body joints are free from abuse you may get with other workout machines.
At the moment it is the most popular item in health clubs and so going and trying one out would be a good idea, just so get a machine that suits
you.

Step machines - Mainly used for an aerobic workout, but don't be fooled by its simplicity. There are many exercises you can benefit with
as well as different settings to increase the resistance for harder workouts. Finding a high quality step machine can be expensive, however,
steppers
give an excellent low impact aerobic workout, also strengthening and building the lower body muscles.

Resistance equipment - a good compliment to any home gym. The two most common kinds of weight equipment
are Home Gyms are real value for money, however, they require expert
instruction and supervision for proper use to avoid major injuries. Home gyms or multi-stations are generally safer to use but are more expensive,

and the
price tag often reflects the quality of the machine.

Rowing Machines One of the most complete cardiovascular exercises around has to be rowing. A proper workout on a rowing machine will
tone all of the major muscle groups such as your legs, back and arms.
The beauty of using an indoor rowing machine is first of all it doesn't involve water.
This rower doesn't get you wet, there are no early morning trips to get your machine out of the boat shed. No cold changing rooms and gale force
winds for your training session.
There are lots of different machines available on the market. Although they generally fall into 2 categories:

Water rowers and.. Air rowers
The water rower, which contrary to its namesake, do not end up in you getting wet after a vigorous workout. The machines are very beautifully
designed and use enclosed water and paddles for resistance as opposed to air. These rowers tend to be quieter than air rowers and are just as
much works of art as they are exercise machines.

The air rower comes in many different varieties but the concept 2 is commonly accepted to be one of the best,
if not the best. They are engineering masterpieces and are all calibrated to the same standard. So, if you do a certain time on a concept 2 rower,
you can rest assured that, that time will be replicated exactly on another concept 2 machine. This is the reason why the world indoor rowing
championships use the concept 2.

The bottom line is this: All of these items are good choice if they are equipment that you will actually use. Real thought, consideration and
research needs to be done in order to purchase exactly what you need. Remember, you are the only one who knows what you need but with a little helpful
advise you can build yourself an excellent gym and achieve the results you have always dreamed of.

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