fast paced/intervals
400 meter run, volleyball, gymnastics
Anaerobic
-hip width stance
-elbows slightly in front of the bar
-hands just outside of shoulder
-full grip on bar
-torso dips straight down
-heels stay down until hips and legs extend
-hips and legs then extend rapidly then press under
-receive bar in partial over head squat
,bar moves over middle of foot
-complete @ full hip, knee, and arm extension
Push Jerk
-if not prided out of garden/farm and eaten in hour, not food
-shop around perimeter of grocery store, not aisles
-if it has food labels on it, it is not food
-if it is not perishable, it is not food
Give this one a try laer!
Effective nutritional strategies
protein- should be lean and varied and account for about 30% of caloric load
carbohydrates-low-glycemic, about 40% of total caloric load
fat- from whole food sources account for about 30% of total caloric load
Give this one a try later!
Diet
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Do not look down at all; ground is in peripheral vision only.
,4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with
the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Do not let the knees roll inside the foot. Keep as much pressure on the heels as
possible.
9. Stay off of the balls of the feet.
10. Delay the knees' forward travel as much as possible.
11. Lift your arms out and up as you descend.
12. Keep your torso elongated.
13. Send hands as far away from your butt as possible.
14. In profile, the ear does not move forward during the squat, it travels straight down.
15. Do not let the squat just sink, but pull yourself down with your hip flexors.
16. Do not let the lumbar curve surrender as you settle in to the bottom.
17. Stop when the fold of the hip is below the knees-break parallel with the thigh.
18. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of
balance.
19. Return on the exact same path as you descended.
20. Use every bit of musculature you can; there is no part of the body uninvolved.
21. On rising, without moving the feet, exert pressure to the outside of your feet as
though you were trying to separate the ground beneath you.
22. At the top of the stroke, stand as tall as you possibly can.
-squat is mastered when both technique and performance is mastered
Give this one a try later!
How to squat properly
counter-regulatory hormone to insuline; it releases energy out of cells
Give this one a try later!
, Glucagon
derived aerobically when oxygen is utilized to metabolic substrates derived from food
and liberates energy
-treadmill run-->20 mins
derived anaerobically- when energy is liberated from substrates in absence of oxygen
-less than 2 mins in duration, moderate to high power output
-2 systems-->phosphagen and lactic acid
100 meter sprint
squat/pull-ups
Give this one a try later!
Energy
-whole, unprocessed foods are the best source of both macronutrients/micronutrients
-eating a high quality whole food based diet in known quantities are the most important
tenets of nutritions
-improved health/performance
Give this one a try later!
Supplementation
safety- how many people end up at finish line
efficacy- "What is the return" "results?"
400 meter run, volleyball, gymnastics
Anaerobic
-hip width stance
-elbows slightly in front of the bar
-hands just outside of shoulder
-full grip on bar
-torso dips straight down
-heels stay down until hips and legs extend
-hips and legs then extend rapidly then press under
-receive bar in partial over head squat
,bar moves over middle of foot
-complete @ full hip, knee, and arm extension
Push Jerk
-if not prided out of garden/farm and eaten in hour, not food
-shop around perimeter of grocery store, not aisles
-if it has food labels on it, it is not food
-if it is not perishable, it is not food
Give this one a try laer!
Effective nutritional strategies
protein- should be lean and varied and account for about 30% of caloric load
carbohydrates-low-glycemic, about 40% of total caloric load
fat- from whole food sources account for about 30% of total caloric load
Give this one a try later!
Diet
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Do not look down at all; ground is in peripheral vision only.
,4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with
the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Do not let the knees roll inside the foot. Keep as much pressure on the heels as
possible.
9. Stay off of the balls of the feet.
10. Delay the knees' forward travel as much as possible.
11. Lift your arms out and up as you descend.
12. Keep your torso elongated.
13. Send hands as far away from your butt as possible.
14. In profile, the ear does not move forward during the squat, it travels straight down.
15. Do not let the squat just sink, but pull yourself down with your hip flexors.
16. Do not let the lumbar curve surrender as you settle in to the bottom.
17. Stop when the fold of the hip is below the knees-break parallel with the thigh.
18. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of
balance.
19. Return on the exact same path as you descended.
20. Use every bit of musculature you can; there is no part of the body uninvolved.
21. On rising, without moving the feet, exert pressure to the outside of your feet as
though you were trying to separate the ground beneath you.
22. At the top of the stroke, stand as tall as you possibly can.
-squat is mastered when both technique and performance is mastered
Give this one a try later!
How to squat properly
counter-regulatory hormone to insuline; it releases energy out of cells
Give this one a try later!
, Glucagon
derived aerobically when oxygen is utilized to metabolic substrates derived from food
and liberates energy
-treadmill run-->20 mins
derived anaerobically- when energy is liberated from substrates in absence of oxygen
-less than 2 mins in duration, moderate to high power output
-2 systems-->phosphagen and lactic acid
100 meter sprint
squat/pull-ups
Give this one a try later!
Energy
-whole, unprocessed foods are the best source of both macronutrients/micronutrients
-eating a high quality whole food based diet in known quantities are the most important
tenets of nutritions
-improved health/performance
Give this one a try later!
Supplementation
safety- how many people end up at finish line
efficacy- "What is the return" "results?"
