Discussion Chapter 6 Essay Example | Topics and Well Written Essays - 250 words

Discussion Chapter 6 - Essay Example In the long-run, the country will be facing a water shortage due to huge volume needed to support the processing of grains into ethanol. Another problem that the country may be confronted with is the rising corn acreage which demands extensive fertilization (Runge). Fertilization adds nitrogen and phosphorous into the lakes and streams; thus, resulting in the eventual destruction of aquatic life (Runge , par 13). In view of the above, it is proposed that the corn subsidy be instead transferred to subsidy in grass to produce bio-fuel. A major advantage of using grass, particularly switchgrass is that it grows easily. It does not require fertile land unlike other food crops. Since grass is not consumed by humans, it will not have any effect on food prices, unlike that of corn. If the change is implemented, then the debate between fuel and food is eliminated (Bionomicfuel.com 1). An increase in subsidy for switchgrass will even encourage farmers to plant this type of grass in land which are not used for agricultural production. Runge, C. Ford. "The case against biofuels: Probing ethanols hidden cost." 11 March 2010. e360.yale.edu. Web. 5 June 2012

Heraldic Code of the Philippines Essay Example for Free

Heraldic Code of the Philippines Essay â€Å"Don’t walk in front of me, I may not follow; don’t walk behind me, I may not lead; Just walk beside me, and be my friend†. I have one such good friend who walks beside me and who extends his hand, when I am about to slip and fall. He is my greatest asset in life, which I treasure more than anything else in this world. He is my best friend. My best friend is Tom Sangma. We come from the same neighbourhood. Our houses are situated close to each others. Both Tom and I are of same age and belong to more or less same economic background. In fact, what has cemented our friendship deep is that our families have been close to each other for a long time. My father and his father were classmates. My mother’s best friend is Tom’s mother. Another reason, which probably helped us to become good friends, is that we have grown together. We have spent our childhood days playing, fighting, learning, and enjoying together. My memory of sweet bygone days of the past is a nostalgic memory of happy days spent together in Tom’s company. Today Tom and I study in Class X in a reputed school in the town. We generally go to school together and have been lucky enough to be studying in the same class for the past ten years and more. Tom has many excellent qualities of heart and mind. His simplicity, smartness, neatness, intelligence, straightforwardness, cool temperament, pleasant behaviour, gentle ways, dutifulness, etc. have made him one of the most liked and popular students in the school. Tom’s sweet temperament is his greatest quality. He never hurts others or speaks ill of others. He has a charming personality. For several years consecutively, he has been given the ‘Best Student’ award in the school. Despite my best efforts I have never managed to reach his level. Yet I never feel jealous of him. Because he helps me more than anybody. He tries to do all he can to make me come up to his level. He never goes to any function or party or film without me. I do the same for him. Whenever I am sick, he is the first to come and see me. There is no function in my home without his presence. The same is true in his house as well. All these have combined to make our friendship deep and lasting. The best trait that I admire and like most in my friend is his disciplined life. He would not do anything that goes against accepted norms or decency. He gets up on time, does his homework always, attends school regularly, respects his teachers and elders and never indulges in unhealthy ways such as, smoking, taking alcohol, idling away time, skipping classes etc. His principle of ‘duty first- enjoyment second’ is something that I find difficult to follow, yet try to imitate. He corrects me whenever I commit any mistake. For me he is a source of inspiration, support and also a role model to imitate. I am ever grateful to the almighty for having given me such a good friend. I cherish it as my greatest treasure. I am sure our friendship will grow deeper and deeper in the years to come. I wish everyone had such friends in life. One cannot describe the thrill and the joy of journeying together in life, sharing its ups and downs, rainbows and thunders and Good Fridays and Easters. It has to be experienced.

Physiological Demands Of The Marathon

Physiological Demands Of The Marathon Mark Speedie is a national level runner, aged 25. Historically his training has involved continuous running training but he understands that interval training and/or resistance training may further enhance his performance. The aim of the marathon is to maintain a high power output over the official 42.195km distance, a feat which requires substantial physical and psychological preparedness (John A. Hawley Fiona J. Spargo, 2007; McLaughlin, Howley, Bassett, Thompson, Fitzhugh, 2010). Success in the event depends upon a number of physiological, psychological and environmental factors. National level marathon running demands a high aerobic capacity and the ability to perform at a high fraction of it for a sustained period of time. A complex interplay of cardiovascular, musculoskeletal, pulmonary, and metabolic systems is necessary to achieve this. The purpose of this summary is to outline the physiological demands of the marathon, the mechanisms of performance resultant of the aforementioned characteristics and to introduce training methods documented in recent literature to enhance attributes and performance (time) of the marathon at national level. A.V Hill (1926) reports a high VO2Max to be the key determinant underpinning endurance performance. Astrand and Rodahl (1986) describe VO2Max as the highest rate at which the body can uptake and utilise oxygen (O2) during severe exercise at sea level; it sets the ceiling of ATP production through oxidative phosphorylation and is a key determinant of marathon performance. VO2max is traditionally increased as a result of performing high volume, low intensity (60% VO2Max) long slow distance (LSD) running. The volume of oxygen consumed (VO2) (Berger, Campbell, Wilkerson, Jones) at a given work rate, is more commonly termed running economy (RE) or described as the metabolic cost of running (Cr). McLaughlin et al., (2010) report a strong correlation between RE and 16km time (r =0.812), Billet et al. (2001) suggest a strong correlation between VO2Peak and Cr (r=0.65, P= 0.04), and Midgley et al. (2006) detail highly correlated (r=0.62) improvements in RE with LSD training (Midgley, McNaughton, Wilkinson, 2006; McLaughlin, et al., 2010), similarly resistance training has been reported to derive similar improvements in RE ( Bonacci, Chapman, Blanch, Vicenzino, 2009; Storen, Helgerud, Stoa, Hoff, 2008a). Research on lactate threshold (LT) suggest it is a sound predictor of marathon race velocity (Coyle, 2007). Once considered largely a waste product of glycolysis lactate (La-) is now considered an important metabolic fuel (Gladden, 2004). La- increases are indicative of work rates exceeding possible levels of fat oxidation required to sustain ATP production, therefore intracellular signalling stimulates glycogenolysis and glycolysis to meet ATP demands (Joyner Coyle, 2008; Spriet, 2007). The efficacy of alternative training protocols said to enhance physiological traits of marathon performance are emerging. Improvements of up to 7% in RE are been reported following resistance training protocols (Berryman, Maurel, Bosquet, 2010; Paavolainen, Hakkinen, Hamalainen, Nummela, Rusko, 1999; Saunders, et al., 2006; Spurrs, Murphy, Watsford, 2003), primarily due to superior stretch shortening cycle (SSC) function in consequence of increased musculotendinous stiffness (A. N. M. C. Turner Jeffreys, 2010). Similarly, SIT is purported to improve endurance performance through possible mechanisms including muscle La- buffering capacity (Laursen, 2010), enhanced enzymatic functioning, skeletal muscle remodelling (Burgomaster, et al., 2008) and metabolic adaptations such as mitochondrial biogenesis (Hawley, et al., 2007). Moreover hypothesis surrounding muscle fibre type transitions and hybrid myosin isoforms, suggest SIT and high intensity interval training (HIIT) may elicit str uctural changes resulting in a greater oxidative capacity of muscle and improved endurance performance (Kubukeli, Noakes, Dennis, 2002). The following article will discuss these mechanisms in further and include recommendations of various training protocols, reported to improve performance. . Word count: 574 Athlete Profile Mark Speedie National athlete, Mark Speedie, has traditionally employed continuous training protocols for race preparation, 71% of total training volume comprising of low intensity training ( Table 1. Athlete Profile: Mark Speedie, sub-elite marathon runner NZ Ranking 4th Current career goals 2016 Olympic podium contender Age (years) 25 Weight (kg) 60 Height (cm) 172 PRM (hr:min:ss) 2:22:00 vMarathon (km.hr-1) 17.8 VO2Peak (mL.kg-1.min-1) 70 LT (%VO2Peak) Unknown Cr: (mL.kg-1.km-1) Unknown MHR (BPM) 195 Cr = Metabolic cost of running (aka running economy), LT = Lactate Threshold, MHR = Maximum heart rate, PRM = personal record for the marathon, vMarathon = velocity for marathon distance In addition to the efficient, integrated nature of body systems required to produce elite performance, body mass and composition, as described by Pollock et.al.,(1977) reported elite marathoners ideally weigh between 59.6 and 66.2 kg with a body fat percentage of approximately 5  ± 2%. A lean stature has been reported to more economical during endurance events for movement efficiency, aerobic economy and heat dissipation (Billat, et al., 2001; Pollock, et al., 1977). Assessments Before recommending new training protocols, it is important to determine the current physiological status of Mark using appropriate, valid and reliable assessment strategies. Laboratory Assessment Intermittent or continuous treadmill protocols performed in the laboratory are used to obtain information pertaining to aerobic function, including VO2Max, RER and metabolic cost of exercise (Cr, RE). Intermittent treadmill protocol is widely used, and has the advantage of 30s recovery periods in which blood samples can be taken to measure substrate levels such as lactate (BLa-). A minimum 3 minute increment is recommended by ACSM (ACSM Guidelines for Exercise Testing and Prescription, 2010, p79) increasing velocity and/or inclination each increment until one of the following occurs; VO2 reaches a plateau despite increasing velocity or inclination; RER à ¢Ã¢â‚¬ °Ã‚ ¥ 1.15; (Esteve-Lanao, et al., 2005) peak HR >95% age-predicted max or RPE of >19 (ACSM p83) after which VO2Max is determined. Similarly, volitional exhaustion may end the test, the highest steady state VO2 is recorded as VO2Peak. Midgley et al. (2006) report significant differences in vVO2Max (km.hr-1) following three tr eadmill protocols, which demonstrates the importance of considering the methodological variations of test protocols and training intensities based upon them when prescribing exercise intensity. It should be mentioned that some articles cited within this report, use the Wingate anaerobic test (WAnT) to determine anaerobic and aerobic function in cyclists, however in a recent study, WAnT was not significantly associated with and therefore not a valid tool, for assessing aerobic function in endurance runners (Legaz-Arrese, Munguà ­a-Izquierdo, Carranza-Garcà ­a, Torres-Dà ¡vila, 2011). BLa- is measured during intermittent treadmill test recovery stages using the Lactate Pro blood lactate analyser, a minimally invasive, fast, accurate and valid test (Pyne, Boston, Martin, Logan, 2000) where blood (5ÃŽÂ ¼l) is taken from either the ear lobe or tip of the second digit after appropriate sterilisation of the area. It is important when re-testing that the same sample point is used as the ear and finger may reflect varying measures of BLa-. Rate of perceived exertion (RPE) and heart rate (HR), as recommended by ACSM (p83) is monitored during incremental treadmill testing, a numerical scale (RPE) and heart rate monitoring device (Polar, Finland) are used during testing, respectively. ECG is used where possible to measure HR as a more accurate and intricate measure. Training intensities can then be quantified and prescribed relative to VO2Max, RER, vVO2Max and BLa-, using HR and RPE, to improve program efficacy. Muscle Performance Prior to recommending resistance training protocols it is essential to obtain baseline measures so as to accurately prescribed loads, and progress. Typically the leg press is recommended to assess lower body strength (ACSM p 90 92), however given the different kinematic variables between leg press movements and running gait; a 1RM squat test will be used as kinematics closer represent gait. The athlete must be familiarised with the movement; test protocols must be standardized using appropriate warm up, trial numbers and progressive load increments; and standardisation of squat depth, stance and bar placement are crucial. The use of a linear position transducer during the squat test provides a fast, efficient and reliable means of measuring useful information such as force, power and velocity, beneficial to program prescription and efficacy (Garcà ­a-Pallarà ©s, Sà ¡nchez-Medina, Carrasco, Dà ­az, Izquierdo, 2009; Harris, Cronin, Hopkins, Hansen, 2008). The modified reactive strength index (RSI) is a reliable and valid scientific tool for measuring SSC efficiency. Recall that improvements in RE are documented to be due to an increase in SSC function. The modified RSI replaces depth jump with the counter movement jump (CMJ), swapping ground contact time with takeoff time to calculate SSC efficiency. CMJ involves eccentric (load), amortization and concentric (unload) phases of the SSC mechanisms (Ebben Petushek, 2010; Flanagan, Ebben, Jensen, 2008). Additional to baseline measures, it is important to track ongoing training status to avoid potential overtraining, and to ensure appropriate training stimulus is being prescribed. Research is currently assessing the reliability and validity of heart rate variability (HRV) and heart rate recovery time (HRRT), as assessment tools, used to indicate the readiness of the athletes next training bout or race. Manzi et a. (2009) suggest the HRV may indicate a high level of performance or exercise readiness (Manzi, et al., 2009), suggesting HRV to be a useful tool to determine training progression. Furthermore, Buchheit et al (2009) report HRRà Ã¢â‚¬Å¾ to be a useful non-invasive means of measuring the athletes physiological status (Buchheit, et al., 2008; Manzi, et al., 2009). Further research is required to assess the reliability of HRR and HRV in elite and sub-elite athletes undertaking a combined endurance and strength training regime however may be useful for testing readiness followin g aerobic and anaerobic training sessions. Field Test In addition to laboratory based testing, it is important to assess performance measures using activities which simulate race conditions. For Mark, a 10km track run is performed to determine performance time (10PT). Coyle et al. (2007) report marathon race velocity to be à ¢Ã¢â‚¬ °Ã‹â€ 10% slower when compared with 10PT and to be an appropriate test to measure physiological improvements in marathon athletes. Training Models Training adaptations require appropriate stimulus and prescription of mode, duration, frequency, loads and intensities, while balancing accompanied stress responses to elicit performance improvements. While the dose-response relationship is gaining more ground in scientific research a previously mentioned, training models and intensities are well documented. Training Zones have been widely used in association with data points determined during gas and blood analysis to mark training intensity. These include percentage of, or HR at, VO2Max, LT or vVO2Max. A number of associated training models are discussed in the literature with respect to endurance running, additional to traditional training methods. The Polarized Training Model, whereby athletes perform a high percentage (75%) of training volume in Zone 1( The Threshold Training Model, more commonly used with untrained and moderately trained individuals, involves the athlete performing a large portion of their training in Zone 2 (60 75% VO2Max)(Esteve-Lanao et al, 2007), at or around the ventilatory threshold or maximal lactate steady state (MLSS) (Laursen, 2010). It has been documented that LT, is closely related to marathon velocity (Coyle, 2007; Roecker, S., Niess, H., Dickhuth., 1998). Prolonged training at this higher intensity, however, is shown to down-regulate the sympathetic nervous system (SNS), subsequently, due to a decrease in catecholamine secretion and sensitivity, reducing Q and blood distribution resulting in reduced performance (Esteve-Lanao, et al., 2007; Lehmann, et al., 1992). HIT is effective however, when prescribed over short duration, concomitant to reduced volume and monitoring. Acevedo and Goldfarb (1989) report improvements in 10PT of 3%, despite no change in VO2Max or ventilatory threshold, after HIT bouts in well-trained long-distance runners (Acevedo Goldfarb, 1989). In a study on highly trained middle and long distance runners Denadai et al., (2006) report 1.2 4.2% improvements in vVO2max, RE (2.6-6.3%) and 1500m performance (0.8-1.9%) following four weeks HIT, twice per week, performed at 95% to 100% vVO2Max for 60% of the time that subjects were able to remain at that velocity during assessment (Denadai, de Mello, Greco, Ortiz, 2006). More recently, sprint interval training (SIT) performed at all out maximal efforts has been shown to elicit similar metabolic responses in well trained endurance cyclists (Burgomaster, Heigenhauser, Gibala, 2004; Lindsay, et al., 1996; Talanian, Macklin, Peiffer, Parker, Quintana, 2003) and distance runners (Macpherson, Hazell, Olver, Paterson, Lemon, 2011; Mujika, 2010), with concomitant improvements in endurance performance, metabolic control, RE (5.7 7.6 %) (Iaia, et al., 2009) and skeletal muscle adaptations. Alterations in aerobic power and peripheral mechanisms as documented in a study by Macpherson et.al (2011), report significant improvements in VO2Max (P = 0.001) of 11.5% (46.8  ± 1.6 to 52.2  ± 2.0 mL.kg.-1.min-1) and a(VO2)difference (7.1%) without changes in SV or Q, suggesting aerobic improvements after SIT are as a result of peripheral alterations. Moreover SIT has been shown to induce alterations in skeletal muscle mitochondrial enzymes; citrate synthase CS, 3- hydroxyacyl CoA dehydrogenase ß-HAD, suggestive of increased lipid oxidation; pyruvate dehydrogenase PDH, indicating decrease in skeletal muscle CHO oxidation, muscle glycogenolysis and PCr utilisation similar to that reported after endurance training (Burgomaster, et al., 2008). ß-HAD stimulation following SIT, is potentially the result of a rapid decrease in muscle PCr availability in conjunction with continued high work rates required to generate maximal power (Spriet, 2007). In a study by Hazell et al. (2011) authors suggest that the coupling of PCr hydrolysis and oxidative phosphorylation provide an acute challenge to the mitochondria resulting in adaptation and that insufficient recoveries between exercise bouts force skeletal muscle to regenerate ATP as anaerobic contribution decreases, may contribute to improved aerobic power following SIT (Hazell, MacPherson, Gravelle, Lemon, 2010). Furthermore, increases in skeletal muscle buffering capacity (ßm) (à ¢Ã¢â‚¬ °Ã‹â€  200 240 ÃŽÂ ¼atom H+ /g dry wt/pH unit), content of MCT 1 (monocarboxylate 1), found predominantly in type I fibres and required for La- transportation into muscle fibres for ATP production; and MCT 4, found in type II fibres, required for La- transport out of muscle fibres of 70% and 30% respectively (Kubukeli, et al., 2002) has been documented relative to improved anaerobic performance (Gibala, et al., 2006) following SIT. Additionally, Gibala et.al. (2009), report increases in AMP-activated protein kinase (AMPK), mitogen-activated protein kinase (MAPK) and calcium signalling mechanisms all of which are purported to be involved in the regulation of peroxisome proliferator activated receptor gamma coactivator 1 alpha (PGC-1ÃŽÂ ±), which coordinates mitochondrial biogenesis. The oxidative enzyme expression regulation in skeletal muscle, suggests potential skeletal muscle remodelling (Gibala, et al., 2006) following SIT. Skeletal muscle plasticity is inconclusive however a recent publication by McCarthy (2011) indicates the coordination of fibre-type transitions through non-coding RNA (MiRNA) suggest coordination of fibre-type changes in response to altered training stimulus supporting the theory of skeletal muscle remodelling (McCarthy, 2011). Evidence suggests that various resistance training protocols can improve long distance running performance, by enhancing biomechanical structures to reduce fatigue and injury as a result of inefficient movement. Further, resistance training has been well documented to improve RE and endurance performance (Mikkola, Rusko, Nummela, Pollari, Hakkinen, 2007; Paavolainen, et al., 1999; Storen, et al., 2008a). Performance improvements are indicative of neuromuscular stretch shortening cycle (SSC) adaptations (Saunders, et al., 2006) and reportedly due to an increase in ÃŽÂ ±-motor neuron potentiation and subsequent increase in motor unit (MU) innervation; greater contractile force; improved neural connections at spinal level; increase MU synchronisation, and consequent rate of force development (RFD) (Wilmore, 2008 pp206; Drinkwater et al. 2009); and alterations to neural inhibitory mechanisms decreasing co-activation of antagonist muscles (Hoff Helgerud, 2004; Millet, Jaouen, Borrani, Candau, 2002). Hoff et.al., (2004) suggest RFD increases (52.3%) in soccer players improve overall economy; moreover, reported a positive correlation between arterial flow transit time and a(VO2) difference potentially increasing time to fatigue at submaximal velocities (Hoff Helgerud, 2004; Storen, Helgerud, Stoa, Hoff, 2008b). Furthermore, Turner et. al. (2010) suggest that plyometric training induc es increased musculotendinous stiffness (MTS), positively correlated with improved power, force and velocity (Bosjen-Moller et. al., 2005), shorter ground contact times (Kuitunen et. al., 2002) and enhanced propulsive forces during toe off (A. M. Turner, Owings, Schwane, 2003; A. N. M. C. Turner Jeffreys, 2010) contribute to improved SSC function. Exercise Prescription Recommendations The progressive implementation of resistance training protocols for a marathon athlete such as Mark, is required to produce adaptations safely and effectively. He is advised to employ a two to three day per week model initially, graduating intensity, complexity, frequency and/or duration accordingly as performance indicators improve and tolerance levels adjust. General, functional full body exercises (low weight, high repetition) aimed at improving muscular endurance; musculoskeletal condition and motor coordination are recommended in accordance to Esteve-Lanao (2007). The athletes psychological state is important when altering training parameters, circuit training protocols which elicit a HR response, include eight to 10 exercises, followed by short running intervals (400m) may be beneficial to the athletes transition to resistance training. Following the initial conditioning phase, a heavy strength cycle of four to eight weeks, performed two to three days per week, with low (one to five) repetitions of heavy loads as derived from strength assessments is recommended. Improvements of approximately 5% demonstrated during four to 10 week interventions (Kelly et. al., 2008, Storen et.al., 2008, Millet et.al., 2002) are detailed in Table 2. Exercises should remain functional multi-joint movements (squats, deadlifts, lunges) and aim to develop neural alterations to musculature highly involved in running gait at SSC movements. Explosive and eccentric training protocols, including power exercises (jump squats, hang clean), gait development (single leg squat), and eccentric load (Nordic curls) should follow in the late stages of the conditioning phase. These methods have been shown to improve RFD and muscle power factors. Research suggests one to two days of explosive training, over a four to eight week period is adequate for obtaining desired power adaptations, and maintaining strength. Some low volume, low intensity plyometric training may be included during this phase also (Berryman et. al., 2010, Paavolanien et.al., 1999) aimed at condition SSC mechanisms. Plyometric training (jumping, hopping, bounding and skipping) has been reported to produce improvements in RE and endurance performance of up to 7% and 4.8% respectively, in highly trained endurance runners when performed at high intensities, in as little as one to three sessions per week over a six to eight week period (Berryman et. al., 2010). High intensity plyometric training can be implemented leading up to competition phase and is specifically designed to improve SSC function. Functional resistance run training, including running with vests, sleds, chutes, hills, sand or mud, during this phase is recommended. Estevo-Lanao (2007) suggests this should be performed at specific competition velocity and should be coordinated with a reduced running volume leading into the late competition phase. Mark is advised to continue with one maintenance strength session per week, at low load and intensity with adequate recovery intervals so as not to cause any muscle damage leading into his main races, allowing approximately one to two weeks taper, whereby no resistance training should be performed. Re-testing of performance and strength parameters prior to commencing a new training phase is recommended to assess and make changes accordingly for the subsequent training cycles. During the base phase of training, HIT and SIT may be used supplementary to LSD training. Reports have shown that replacing 25% to 90% (Burgomaster, et al., 2008) of LSD volume with HIT/SIT has not changed performance times, however has produceed similar metabolic responses when compared to LSD. As the literature fails to report performance improvements, it is advised that these extreme volumes of LSD are not removed from Marks schedule; however a reduction a volume is recommended when implementing SIT. It is adequate to say that responses from HIT and SIT occur substantially and quickly, requiring no more than four to six weeks at high volumes (J. Esteve-Lanao, et al., 2007; Gibala, et al., 2006; Hazell, et al., 2010). Typically, SIT protocols include four to six 30-s all out bouts of running, separated by two to four minutes of recovery (Burgomaster, et al., 2008; Gibala, et al., 2006). Training progression should also be applied to SIT, increasing the number of all out bouts from four to six repetitions over the recommended four to six week duration, after which, ATP is reduced significantly and no further metabolic or skeletal changes evident. With this in mind, HIT and SIT protocols should be introduced at approximately six weeks out from the first main priority race in the competition phase, after appropriate re-testing signifying required adaptations (Gibala, et al., 2006). Cardiovascular, metabolic and neural alterations and also muscular improvements contribute to race performance by 2% to 8% in distance runners in a recent study by Lunden (2010). Conversely, single fibre power of MHC IIa muscle fibres appear to be a prevalent adaptation, and likely contributor to the 3% improvement in running performance reported by Luden et al. (2010) as such a taper period of one to two weeks with a load decrease of 50% in week one and a further 25% in week two, is recommended, in order to yield the physiological alterations of training (Luden, et al., 2010). To summarise, metabolic adaptations, similar to those seen after continuous training protocols, have been reported after four to six week interventions of SIT at a substantially lower training volumes than LSD, making this an effective method of training to maintain metabolic condition while reducing training volume. MHC isoform transitions, resulting in more oxidative IIa fibres, although requiring further research, indicates that SIT/HIT be beneficial for enhancing neuromuscular parameters and also peripheral factors (O2 utilisation) associated with endurance performance at the elite level. Potentially, a greater population of IIa fibres, in conjunction with metabolic alterations resulting in more efficient lipid oxidation and CHO sparing, may contribute to greater power output from higher order fibres, with maximum metabolic efficiency, particularly in the final stages of the marathon, where lower order fibres and fuel sources are depleted. Future research is required to determine cardio-respiratory factors which may be affected as a result of reducing training volume in order to prescribe optimal volume reductions, without implicating performance. HRV and HRRT may provide useful assessment tools for this research to determine adequate training stimuli and recovery. Moreover, resistance training has been shown to improve RE and performance by up to 7%, while reducing the risk of injury and biomechanical fatigue, although some reports conflict this, there is outstanding evidence in the literature that resistance training is beneficial at the elite level. In conclusion, it is recommended that after appropriate assessment, SIT and resistance training protocols are gradually introduced to Marks training regime. It is important to reduce total training volume during high intensity cycles of training, however suitable progression and test-re-test monitoring to track performance alterations is suggested in order to track any decline in cardio-respiratory or musculoskeletal condition. Additionally a one to four yearly plan is recommended in order to develop Mark safely and effectively towards his 2016 Olympic goals. Word count: 3340 Table 2. Resistance training, alterations to running economy and endurance performance Study Subjects (total number, caliber, gender) Training Method Frequency and Duration Volume Control RE (%) RP km %/sec Turner et al., 2003 18 Moderately trained Mixed Plyometric Training 3d/w x 6 wks 1 set 5 25 reps Regular Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ2.3* Spurrs et al., 2003 8 Moderately trained Males Plyometric Training 2-3d/w x 6 wk 2 3 sets x 8-15 reps Regular Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ5.7* à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 2.7% 16.6 sec Saunders et al., 2006 15 Highly trained Plyometric Training 3d/w x 9 wk 30 mins 107  ± 43 km of running per week à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 4.1* Berryman et al., 2010 35 Highly trained Males Plyometric 1 d/w x 8 weeks 3 6 sets x 8 repetitions Endurance Running 3 x per week à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ7* à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 4.8% 36 sec Paavolanien et al. 1999 10 Moderately trained Males Sport Specific Explosive Strength Training 2d/w x 9 wks 15 90 mins Endurance running, circuit training à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ8.1* à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 5k 3.1% Mikkola et al., 2007 25 Moderately trained Mixed Explosive Strength Training 3d/w x 8 wks 2 3 set x 6 -10 repetitions Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬  à ¢Ã¢â‚¬  Ã¢â‚¬  Guglielmo et al. 2009 16 Highly trained Explosive Strength 2d/w x 4 wks 3,4,5 x 12 RM Endurance training (60 80km.wk-1) à ¢Ã¢â‚¬  Ã¢â‚¬  Berryman et al., 2010 35 Highly trained Males Explosive Training 1 d/w x 8 weeks 3 6 sets x 8 repetitions Endurance Running 3 x per week à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 4% à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 4% 31 sec Millet et al., 2002 15 Highly trained Males (triathletes) Strength Training 2d/w x 14 wk 3-5 sets, 3 5 RM Endurance Training (Swim, Bike, Run) à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 5.6 7 Storen et al., 2008 17 Moderately trained Mixed Strength Training 8 wk 4sets x 4RM Regular Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ5 Kelly et al., 2008 16 Recreational Females Strength Training 3d/w x 10 week 3 x 3 5 RM Regular Endurance running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ5.4 à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 106 ±91 sec APA Style References ACSM Guidelines for Exercise Testing and Prescription, 8th Edition, 2010. pp79, 83, 90 -92 Acevedo, E. O., Goldfarb, A. H. (1989). Increased training intensity effects on plasma lactate, ventilatory threshold, and endurance. Medicine Science in Sports Exercise October, 21(5), 563-568. Berger, N. J. A., Campbell, I. T., Wilkerson, D. P., Jones, A. M. (2006). Influence of acute plasma volume expansion on VO2 kinetics, VO2peak, and performance during high-intensity cycle exercise. Journal of Applied Physiology, 101(3), 707-714. Berryman, N., Maurel, D., Bosquet, L. (2010). Effect of Plyometric vs. Dynamic Weight Training on the Energy Cost of Running. The Journal of Strength Conditioning Research, 24(7), 1818-1825 1810. Billat, V. L., Demarle, A., Slawinski, J., Paiva, M., Koralsztein, J.-P. (2001). Physical and training characteristics of top-class marathon runners. Medicine

College Admissions Essay: Woman of the Year -- College Admissions Essa

Woman of the Year "You have just been named the 2015 Man/Woman of the Year. For what achievement are you being honored, and how did your college education help you reach your goal?" I sprint up the stairs to my shabby apartment, taking them two at time. I've had a long day at work and I need to jump into the shower before I meet a client for a dinner date. I fumble for the key with my right hand. When the stubborn door finally opens, I fly into the apartment and kick the door closed behind me. I punch the play button on my answering machine while getting ready to take a shower. The first message is from my client saying he will be a little late. Good. Ten extra minutes. The second message is the chairman of the Person of the Year contest telling me that I had been... College Admissions Essay: Woman of the Year -- College Admissions Essa Woman of the Year "You have just been named the 2015 Man/Woman of the Year. For what achievement are you being honored, and how did your college education help you reach your goal?" I sprint up the stairs to my shabby apartment, taking them two at time. I've had a long day at work and I need to jump into the shower before I meet a client for a dinner date. I fumble for the key with my right hand. When the stubborn door finally opens, I fly into the apartment and kick the door closed behind me. I punch the play button on my answering machine while getting ready to take a shower. The first message is from my client saying he will be a little late. Good. Ten extra minutes. The second message is the chairman of the Person of the Year contest telling me that I had been...

Free Narrative Essays - Beauty is Only Skin Deep :: Personal Narrative Essays

Beauty is Only Skin Deep, Ugly Goes to the Bone I am not easily recognized, or rather, I am easily ignored. My style of dress is a cardigan and jeans, or when it's warmer, a T-shirt and jeans. Occasionally I'll wear khakis. I am a very unnoticeable 5'3'' and have eaten just enough chocolate to have a round face and figure. With all of this in mind, when I tapped the shoulder of the up-to-the-minute girl lip-locked with her boyfriend-of-the-day, I was not greeted with a warm smile. I frequently disturbed this couple, since my locker was in Make-Outville. It is interesting, however, that I am the first (technically third, I suppose) to find out what new couple has gotten together. As I was pondering why our lockers are neon orange when our school colors are red and black, I exaggerated the act of dropping each book into the metal box to enjoy the humor of the "you-only-wish-you-could-have-what-I-have" look from the heavily outlined eyes behind me. The irony is - I don't want that. No, I am not a nerd in denial; that is just not what I want. Exchanging saliva with a different guy every week and making sure I look just like Jennifer Love Hewitt or any other three-name girl is not my top priority. Sorry to disappoint you Miss "I can't believe I had to buy a size 3," but you're a little conceited to think everyone wants to be just like you. I'll tell you what I want: I want to go to college. I want to get good grades. I want everyone to be nice. I want a cure for Alzheimer's so my grandmother and my family can have Grandfather back. I want to get to my locker without being scrutinized. Oh my goodness, what an outcast I am. What a nerd! Whatever is the matter with me? I like boys. Simply because I choose to search for someone who makes me happy (and that just happens to take a while) does not automatically prove that I live an "alternate lifestyle." Sorry to disappoint you; I apologize for taking away today's lunchtime conversation. I will tell you what I want in a boy. I want him to open doors for me. Old-fashioned or not, I appreciate that greatly. I want him to be my best friend. I want to be able to go to him with anything and for him to care about what I say.

Siddhartha and The Razor’s Edge Essay -- Essays Papers

Siddhartha and The Razor’s Edge The book Siddhartha and the movie The Razor’s Edge are two similar yet different stories. Each these two works explore man’s search for truth, self, and life’s true meaning. The main characters of these stories are very different people, yet they are in search of similar goals. The main character of Siddhartha is Siddhartha. The main character of The Razor’s Edge is Larry Darryl. Larry and Siddhartha go through several stages of their lives, which range from rich to poor and back again. Siddhartha was a Brahmin’s son, of the upper class in India. He is loved throughout his community. He is revered by all that knows him. He spends his day in meditation and thought. He brings joy to all, but in his heart & soul he isn’t happy. He feels that he can learn any more from the wise men of his village because he has acquired all of their knowledge and they don’t know everything. Most importantly they do not know Atman. A group of Samanas enters his village and intrigues him. He decides to leave his village to become a Samana. He tells his best friend Govinda and he decides to come too, but first Siddhartha must tell his father. He goes one day to tell his father, but his father won’t allow it. Siddhartha stands in his father all night until his father lets him go. When Siddhartha and Govinda join they began to learn their â€Å"tricks.† Siddhartha lived without possessions or a home. He learned to fast, think, and wait. He began exiting his body through meditation and entering objects and animals. Soon he realizes that he must leave because they are only learning to escape pain (Self), and they can’t teach him any more. When he and Govinda leave Govinda tells Siddhartha of Gotama (the enlightened one) and they go to see him. When Govinda leaves he tells the leader of the Samanas and he becomes angered. Siddhartha hypnotizes (a trick that he learned from the Samanas) the leader and he allows them to leave. They find Gotama and all of his followers in Jetavana grove. They are taken by his enlightened aura. After hearing him speak Govinda swears allegiance to Gotama. Siddhartha takes everything that Gotama says to heart, but realizes that he must follow his own path. Siddhartha begins to look at the world differently. He isn’t concerned with the other realm he begins to focus on the world as it is. ... ... you live your life there is no earthly reward, he then goes back to America. Each story is it’s own yet the same. Larry wants to feel fulfilled in life and he is searching for a way to do so. Siddhartha wants to become enlightened. Each trekked through India searching for answers. Larry and Siddhartha were both of the upper class. Both men were loved by all who came into contact with them. They both forged special relationships with women living unholy lives. Each walked out on their respective lives in search of truth. Both men reduced their living standards by freewill at one point in their lives. Certain teachers/guides have helped them find enlightenment. Each man learned and practiced a form of meditation. The two men were very similar and were after similar goals, they just took different paths. The Razor’s Edge and Siddhartha are two works that take you on life journeys. I really didn’t see any similarities the first time I saw the movie, but the next time I watched it I really noticed the similarities. In the end they both found enlightenment in some way. Larry realized there were no rewards in life and Siddhartha became Buddha.

Leningrad Cemetry, Winter of 1941

Explication of ‘Leningrad Cemetery, Winter of 1941' This poem is about the World War ? especially in Leningard(1941. 09. 08~1944. 01. 18) in winter of 1941. Leningrad which is now St. Petersburg is once former capital of Russia and Russian Revolution so it was strategically important place for Hitler to have war with. German army siege this city almost 900 days and over 650,000 people are dead from this war because of starvation, exposure, disease and so on. However, Leningrad did not surrender against the enemy and bear all hardships and difficulties, later called ‘city of hero'.How extremely difficult and severe situation it was in World war ? is depicted in this poem. There are a lot of dead bodies needed to be buried but impossible because ground is frozen and grave digger became weak from hunger. Also coffin could not be made because there was lack of fuel to heat and wood should be used for fuel. Instead of coffin they put the corpse on the child's sled and take it to the cemetery. Child sled is the symbol of joy and happiness in winter snow but in the war time that kind of joy is disappeared but only degenerated to tool of moving the dead body.There are some analogies with the dead. First they are metaphored as ‘tree's ball of roots when it waits to be planted' and cocoons that will split down the center when the new life inside is prepared'. Those are very similar to appearance of the dead and characteristics such as stiffness however it also contains the meaning of life and prosperity. In contrast, the expression of ‘pale gauze, tapered shapes' make us think of mummies. Writer tried to mummify and dehumanize the dead.Furthermore, ‘naked calves hard as corded wood spilling' means piled corpses like stiff, dry wood with no life. Contrast in the metaphors tells us that the dead once having had vibrant life and had desire to restore vitality inevitably became very cold, rigid, abandoned dead body. ‘From under a cloak, a hand reaching out' means that they are not ready to die and want to live more. Speaker of this poem is third person narrator so hard to know the dead's mind exactly however we could analogize their thoughts on their death.They would want to come back to life even if they have to eat the bread made of glue and sawdust and live in the severe cold and siege. ‘Bread made of glue and sawdust' is nonsense but it means stale bread that is so dry and hard to eat. Narrator says having a life is better than death even if it becomes hard or difficult. It shows us that they really didn't want to die in the war and life is so precious itself. It is composed of only one stanza. It makes reader to be focused on the situation that writer explain with tension.Omniscient third person narrator speaks in the poem so we could not hear their direct voice but relying on what speaker says. Thesedays, there are still many threats on war outbreaks but as a generation not experiencing war yet, we have t endency to consider war as relatively light event and are not so alert or worrying compared to old generation. This poem reminds us with extreme hardships stealing a lot of innocent people's lives that war can bear and arouse our attention again on the war.