How to Build Muscle Mass Essay Example

How to Build Muscle Mass Essay Example How to Build Muscle Mass Essay How to Build Muscle Mass Essay How to Build Muscle Mass BY broe2208 It is understood that the term process involves more than one step to achieve an end result. The process of bodybuilding is exactly that, a long disciplined process. There is one main goal in the sport of bodybuilding and that is to gain lean muscle mass. To go about this, you need three aspects and goals to resound in harmony in order to successfully achieve your body composition goals. A proper diet to put on muscle and lose fat, a vigorous and consistent training regimen, proper rest, and most importantly a disciplined mindset towards pushing the limits of the body are ecessary for building lean muscle mass. First and foremost; the diet is absolutely essential to building lean muscle mass. Possibly the most important concept is having the correct macronutrient profile to build muscle, sustain energy in the muscles and to help the muscles recover. According to Del Monte, (2013), a basic diet should allow one to gain anywhere from a half to two pounds of muscle per week. One does this by a diet high in protein, properly timed quality carbohydrates, and also high in fats, thus increasing calories significantly and along with proper training, est and discipline as stated before, one can grow muscle more quickly. One should, Strive to consume at least 1 to 1. 5 grams of protein per pound of body weight and 1. 5 to 2 grams of carbs per pound of body weight, (as a baseline) (Del Monte, 2013). Del Monte, (2013), states that there are 4 calories in every gram of protein and carbs, and 9 calories in every gram of fat. This total with the calculations made before should give you the accurate caloric intake for the given day. Example: Man weighs 180 lbs. should consume 180gof protein, 720 calories. 260gof carbs, 1,040 alories. 90g of fat, x9= 810 calories. In total, one should shoot to gain muscle at around 3,000 calories per day, and at only 2,600 here, this would call for one cheat meal per day of around 400 calories to meet your goals. This same strategy can be applied to any body type and can be adjusted to fit each persons individual caloric and nutrient needs to achieve increases in lean muscle mass. As for the training aspect of building lean muscle mass, there are hundreds of ways to build a solid body and ones training should include many variations and exercises in the dvanced stages of this program to achieve and even greater physique. That being stated, an article by Charles Staley, (201 1), he provides 5 simple yet important steps to efficiently reaching maximum muscle hypertrophy. Step 1 is to put minimal emphasis on single Joint movements and maximal effort and focus on multi-Joint exercises, such as squats, deadlifts, chin/pull-ups, presses, and bent-over rows. This is due in part to the human nature to displace attention away from other things when focus is put too much on one single thing. Thus one working on single-joint ovements such as calves, arms, and shoulders diverts energy and resources away from multi-Joint exercises as mentioned before. Essentially, multi-Joint exercises warrant the brain recruiting more motor units and promotes greater workload, thus when more muscles are recruited to perform a heavy movement, the greater the muscle development (Staley, 2011). The second idea suggests that one must utilize one or both of the two most muscle activating and mass gaining exercises known in order to grow at all and that is the deadlift and the squat. Of all resistance-training quats (Staley, 2011). As stated before, more workload means greater and more intense muscle recruitment, which in turn means greater gains in the long run. Idea 3 states that you must not ignore strength development. That its not about the number of reps per set, which shouldnt really be more than 8-12 majority of the time, but the number of reps per session you complete in total. Example: 3 sets of 10 reps is idea, but 10 sets of 3 reps are equal in rep number, but rep workload is significantly larger and the number of reps remains the same. As stated before, reater workload= greater gains. Idea 4 suggests that one should not worry about seeing abs or being shredded when gaining muscle for muscle cannot be gained without gaining body fat in the process. What is the complex task is minimalizing fat gain while optimizing muscle gain. Abs are almost universally shown or not shown due to the diet and that is a variable that can be changed. Finally Staley, (201 1), shows the idea of prioritizing performance over pain. While that sounds like an absurd statement, the basics behind the statement are true yet this leads to xcessive single-joint abdominal workouts, too much cardio, and Just over-doing it basically. When performance increases, fitness improves. Its as simple as that. Rest is another major and extremely important aspect of bodybuilding and also is widely underrated amongst individuals Just getting started bodybuilding. Rest has several meanings to a bodybuilder however; rest can mean rest between sets; rest between training sessions, a nights sleep, or even a nap (Verial, 2013). Rest between sets creates a form of balance. It determines the type of workout you endure hether you choose short rest times for a more cardio type training, but optimally longer rest periods of 1-2 minutes is ideal for strength recovery and higher intensity. Rest between sessions this is when your body is most accepting of nutrients and resources to repair and restore muscle, (growing period), at its peak. Ensuring proper rest time between training sessions is critical to muscle gain or loss. Sleep is highly critical in the form of sleeping either 8 hours a night or getting sleep during the day to total 8 hours in a 24 hour period. The idea that ties in all the reasons tated before; rest equals muscle repair and growth (Verial, 2013). Last but not least is the idea of discipline. With any fad idea or New Years resolution, emotions die down when progress seems to halt when in reality it only seems to halt right before the desired results start to appear so individuals give up and give in to the fast food they pass every day on their way to work. This is where the successful and most developed individual sets his or herself apart from the normal lifter or fitness aspiring person. Through perseverance, proper training, smart training, rest, and iet will achieve anything they want to accomplish in the gym setting. When one looks at the numerous training brochures, videos on YouTube, or articles on the internet about training, you almost always see a person that is in shape, looks great, that is essentially chiseled, and they make a workout look seemingly easy. This is because they have put that time in when they didnt want to go to the gym because they were sick or because they had better things to do, but did anyway. They put in the hard work that no one else wants to do for themselves, and thinks that guy is razy for spending that much time in the gym. To achieve a superior physique and gain serious muscle mass and have that muscular look, you have to be dedicated. the next day that night and separate into Tupperware containers in the refrigerator. This means right down your workout ahead of time so that there is little guessing when you go and what you do at the gym when the time comes. This means getting to sleep with at least 6 hours of good sleep before you wake up to ensure muscle recovery. This means taking the steps necessary, no matter the consequences to chieve your goals. Discipline means setting goals for yourself that one may think is crazy to them, but in ones own mind, is Just a stepping stone to a higher goal after they achieve it. Bodybuilding, lifting, training, dieting, everything about the idea of fitness is about discipline and regimen and sticking to it over a length of time. Nobody was built in a week and thus no mind should be broken in that amount of time as well. One must not allow the negative effects of training outweigh the positive effects that come shortly after.

LinkedIn Is it for Everyone Even Yoga Teachers

LinkedIn Is it for Everyone Even Yoga Teachers When I get interviewed or just talk to people about LinkedIn, one question I often get is, â€Å"Does everyone need a LinkedIn profile? Are there some professions where you don’t need one?† I typically respond that there are some job titles where having a LinkedIn profile is not essential for a job search. Nursery school teachers and plumbers might not find their jobs through LinkedIn, nor, probably, will nurses or doctors- at least not right now. And I still recommend that people have a profile. Why? For one thing, the professional world is constantly changing. Seven years ago, I was telling lawyers that LinkedIn was not the most important place for them to be for their job search. Lawyers are notoriously slow to catch on to emerging technology (most firms insisted on using the dinosaur WordPerfect for years after everyone else had switched to Word). But now most attorneys I encounter find value in LinkedIn, both in the realm of job search and for networking purposes. Why Yoga Teachers Need LinkedIn Profiles One profession that might not be an obvious choice for LinkedIn success is â€Å"yoga instructor.† But LinkedIn posted a blog on March 7 about Rebecca Mayne, a woman who built a thriving yoga business using †¦ yep, you guessed it †¦ LinkedIn. Rebecca did something many yoga teachers fail to do: she created a LinkedIn profile. Soon she discovered that yoga studio owners were looking on LinkedIn for teachers. They hired her! She then built her network by connecting on LinkedIn with her students, which led to a private session at someone’s workplace, followed by classes for the organization’s employees. Not only has Rebecca’s corporate yoga business exploded, but she is now training new teachers to do what she does. She was able to do all that because of LinkedIn. And I’m willing to bet that when a corporation is interested in hiring her, the first thing they do is look at her LinkedIn profile. What About Other Professions? A March 9 article from Wellesley College’s newsletter explored this issue as well. Overall, Wellesley students reported that they found the LinkedIn alumni group to be very useful in their networking efforts. One public health student, Sophie Gilbert, reported meeting with 10 alumnae for coffee, which gave her huge value as she was learning about her field. She also regularly reaches out to Wellesley alumnae in organizations that interest her- a practice that could very well lead to a job after graduation. Says Sophie, â€Å"LinkedIn can be quite helpful for public health even though there is no specific group for it. You can search for degrees like [Master’s in Public Health] or keywords that have to do with public health and find tons of alumnae who are working in this very broad field. Other than speaking with professors at Wellesley, LinkedIn is all there is for networking in public health.† Sophie Kerwin, in contrast, is a student curatorial research assistant interested in pursuing a Ph.D. in Art History, leading to a career in academic or curatorial work. She has not found LinkedIn to be valuable in pursuing an academic career in art history. Still, she has found it useful as a way to track the career paths of other academics and curators. She has followed a best practice of modeling her profile after theirs, a strategy I recommend highly. â€Å"More people from the museum world are utilizing professional networking sites, but few people from the academic world utilize them,† she said. â€Å"Most of the networking I’ve done in both fields has been in person [or] through connections I’ve made at Wellesley either in the Art Department or at the Davis Museum.† I agree, based on my experience, that the academic and art worlds have not embraced LinkedIn as fully as have some other professions. But that doesn’t mean they won’t, perhaps even within the next year. Why LinkedIn Can Be for Everyone For everyone, regardless of profession, LinkedIn can be a place to learn, network and explore. There are groups for almost every profession, and if there’s not a group for yours then you can start one. I’ll bet that â€Å"if you build it, they will come.† As the Wellesley article stated, â€Å"†¦ the site cannot replace other means of networking such as developing in-person connections or creating accounts with career-specific websites.† But that doesn’t mean you should not create a profile and milk it for all it’s worth.

Assignment1 economics Essay Example | Topics and Well Written Essays - 750 words

Assignment1 economics - Essay Example living for many in the Asian countries. However, the rapid growth in the economy of these countries have left the Middle East strained of skilled and unskilled labor. The Middle East's booming construction industry currently faces two main threats, the supply chain management of materials for construction, the supply of work force and the issues associated with them. Let us look at the questions below: 1. What has the government done to improve the situation The rise in the prices of oil affects the price of materials imported into the country for construction. The UAE government has cut down on import duty and is planning to launch its own materials supply company. More over the UAE is also launching its Nuclear energy program implementation organization according to the recommendations of the IAEA and the implemented organization will be called as the Emirates nuclear energy corporation. This is done mainly to meet the growing energy demand and facilitate construction companies. Company strategy& decision 4 Sources say that the UAE lifted cement and steel duties in March to reduce the burden on contractors and stabilize the steel market. The Dubai gold and commodities exchange launched its first steel rebar futures contract in October 2007 (Said Summer, Reuters 2008). The government has also paid attention to the rising dislike among laborers for gulf as a job destination the reason for the dislike being the low wages, poor working conditions, and lack of job security. Update "The UAE government has announced a review of workers' wages in the construction sector, following a series of strikes recently. The Cabinet has ordered a study on the salaries of construction workers." (Emirates Update... Said Summer (July 9, 2008) , 'UAE steel prices soar 15% in July' Construction and Industry news, Arabian Business.com , Retrieved on August 9, 2008 http://www.arabianbusiness.com/524340-uae-steel-prices-soar-15-in-julyln=en

Major Assignment Research Paper Example | Topics and Well Written Essays - 12500 words - 1

Major Assignment - Research Paper Example In area, Chile is slightly bigger than Texas or France and it is 756,946 sq.km long and lies on the 380 latitude and its southernmost tip where Horn Island is situated where there is a cape which is lying on the 560. Hence, some part of the Chile lies inside the tropics and this region is the nearest continental land on the planet to the snowy expanse of Antarctica. Chile claims the ownership for these region. Hence, there is a large variation in latitude from north to south, there has been great dissimilarities in climate. Valley, oasis, arid deserts, rain-forests, tranquil green pastures, icy glaciers, mountain-framed lakes and rocky archipelagos are natural beauties that adorn Chile. Along the lines of latitude, Chile’s geographical division can be identified as forest Chile, desert Chile and Mediterranean Chile (Collier & Sater 2004: xix). Chile lies on the south-west of Pacific coast of South America. The whole nation is comprised of a thin strip of land protruding North-South. It has a maximum breadth of 420 kms which has around 2,006,096 sq.km of which only 756,626 sq.km are considered to be continental whereas the balance area is comprised of the Chilean Antarctic. Chile is a small nation situated in the Southern South America bordered by the South Pacific Ocean lying between Bolivia, Peru and Argentina. Its geographic coordinates are 710 W & 300 W. Chile has a total continental area of 756,626 sq.km out of which about 12,290 sq. km is occupied by the water and 743,812 sq.km is filled by the terrestrial. Chile owns two islands namely Isla Salary Gomez and Easter Island. It shares largest land boundary of 6339 kms with Argentina (5308 km) and Bolivia (860) and smaller portion with Peru (171 km). It shares a long coastal line of 6345 km. As per 2011 statistics, Chile has an arable land of 1.74%, it is developing permanent crops just only in 0.06% and other

Systems of Social Stratification Essay Example for Free

Systems of Social Stratification Essay The caste, the class and the colour-bar are among the systems of social stratification. The main aim of this essay is to compare and contrast these systems as well as indicating their advantages and disadvantages to development. The essay begins with defining the key terms which include comparing, contrasting and development. It further goes on to define as well as explain social stratification itself, the caste, the class and the colour-bar systems respectively. The essay further talks about the advantages and disadvantages of these systems of social stratification and how they affect development. Lastly but not the least comes the conclusion of the essay. The term â€Å"comparing† can be defined as the way of coming up or finding out the similarities between two or more items. On the other hand, the term â€Å"contrasting† means finding out some differences between two or more items. However, the term development refers to the act or process of bringing positive change or improvement. It also referred as a multi-dimensional improvement in people’s well-being at all levels. Social stratification on the other hand is defined as a system by which society ranks categories of people in a hierarchy. The caste is the system in which people are categorised in a fixed arrangement of strata from the most to the least privileged, with a persons position determined unalterably at birth. However, class system is a system of categorising people which is based on individual achievement depending on their social and economic statuses. The colour-bar system on the other hand is the system in which involve inequalities between people and they are categorised on account of their skin colour or race (Giddens 2006). According to Joan Ferranti (1982), there are four fundamental principles of stratification: firstly, Social stratification is a characteristic of society and not just due to individual differences. Secondly, Social stratification persists over generations yet most societies allow some sort of social mobility or changes in peoples position. Social mobility may be upward, downward, or horizontal. This means that social mobility may increase, decrease or remain constant. Thirdly, Social stratification is universal but variable (it changes), and lastly Social stratification involves both inequality and beliefs. Furthermore, social stratification is a trait of society and not simply reflection of individual and it is universal, though it varies from society to society. Ferranti further indicated that Stratification is usually based on three major premises: Power which he described as the ability to impose one’s will on others, Prestige and described it as Horner given to someone by others and Property which he described as forms of wealth. If a person’s or group’s respect is given to know whether that person or group possess or does not possess certain traits, then it will be able to predictable with reasonable accuracy how this person or group is likely to fare in the social hierarchy. He also defined Social Hierarchy as a set of ranked statuses and Social Inequality as some types of people systematically experience advantages in society while other types of people are systematically disadvantaged in the society. This determination is based on who is socially advantaged and who is included among the ranks of the socially disadvantaged and it is on certain characteristics that these individuals possess and how society values or devalues these characteristics. Social stratification affects people’s lives and can be manifested in various ways in society (Ferranti 1982). As articulated in the above statements, social stratification is the system of classifying people in terms of gender, race, social-economic conditions, and many other conditions that affect their lives. Social stratification is divided into six major systems, but this assay concentrate much on explaining three of them as listed above. According to Hindson, D (1987), the caste is a system in which groups are separated from each other on account of religious rules of ritual purity. He indicated that this system has recently been practiced much in India and reflect on the Hindu religious belief where the caste system is more than two thousand years old. According to the Hindu belief, there are four major types of castes: The â€Å"Brahmans† mostly priests and scholars, the â€Å"Kshatriyas† warriors, rulers, and large landholders, the â€Å"Vaishyas† merchants, farmers, and skilled artisans, the â€Å"Shudras† labourers and unskilled artisans, However, there is an additional group called the â€Å"Harijans† Sometimes called untouchables,† they are ranked so low that technically, they are outside the caste system itself. According to Krishnamurti Badriraju (2001), the caste system has many advantages: It helped in the preservation of culture because it was passed on from one generation to another. Preservation of purity; because of its endogamous nature, it permitted marriage within the caste thus preserved purity for each caste. Division of labour; caste system required each individual to do work prescribed for each caste. It promoted co-operation within caste to preserve their culture and protect it from degradation from other caste. Caste system was also responsible for protecting the society from alien cultures. Furthermore, the caste system promoted permanency and continuity such that each caste had a permanent constitution to guide its behaviour and action. The caste system also improved living standards because each caste struggled hard to prosper. Badriraju did not only look at the positive side of the caste system but also looked at its negative side and came up with some disadvantages. The caste system was found to undemocratic. This means that it denied equal opportunity for advancement of people belonging to different castes. There was no mobility among the caste because each individual adopted the occupation prescribed for his/her caste. The caste system also prohibited physical contacts or communication between the Brahmin and the Sudra. Furthermore, the caste system is a class of idlers where Brahmins were well entrenched at the top of the social hierarchy and stopped devoting themselves to study, teaching and started living on alms provided by other castes. This made the low caste people to be oppressed regarding their place of living, movements and other activities and this was against the integrity of the nation. The caste system promoted discrimination by the false sense of superiority and inferiority between the Brahmin and the Sudra. Class system is a form of social stratification in which society tends to divide into classes whose members have different access to resources and power. An economic and cultural rift usually exists between different classes. In the early stages of class stratification, the majority of members in a given society have similar access to wealth and power, with only noticeable members displaying more or less wealth than the rest. As time goes on, the large share of wealth and status can begin to concentrate around a small number of populations. As the members of the community begin to spread out from one another economically, classes are created (Hawley, John Charles 2008). Karl Max saw classes as defined by peoples relationship to the means of production. According to him, the Capitalists (bourgeoisie) are people who own factories and other productive business and the proletariat are people who sell their productive labour to the capitalists. Marxs theory has been enormously influential and his work has been criticized for failing to recognize that a system of unequal ewards may be necessary to motivate people to perform their social roles effectively. According to Marxist theory in a class system, social stratification benefits the rich and powerful at the expense of the poor. Karl Marx also described two other classes, the petite bourgeoisie and the lumpenproletariat. The petite bourgeoisie is a small business class that does not accumulate enough profit as compared to the bourgeoisie, while the lumpenproletariat is a low life part of the proletariat class which include beggars, prostitutes and many others (Gimbutas, Marija 1992). Unlike Karl Marx who defined social classes in terms of ownership of the means of production, Max Weber identified three distinct dimensions of stratification. He argued that social standing consists of three parts or dimensions: class, which he regarded as determined mainly by economic standing or wealth; party, which was equivalent to political power; and status, or social prestige and honour. Following Webers lead, contemporary sociologists often use the broader concept of social-economic status to refer to a persons ranking along several social dimensions, particularly education, occupational prestige, and income. He added on by saying that people had different qualifications and skills on the basis of which they can be differentiated. Wright, E. O. (1997), found the class system to have both advantages and disadvantage: It promoted group solidarity and co-operation between people belonging to the same class, it promoted hard work among the lower class as they strived to be as those the higher class, it also promoted pride on one’s success or achievement through hard working. For example, if a lawyer would be seen to the same as a garbage man and get the same salary, he would feel inferior and think that his hard work was in vein as has the same income with someone who did not spend 18 years in school. On a negative part, wright found the class system to be undemocratic as it denied equal opportunities for advancement of people’s belonging to different groups. Another system of social stratification is the colour-bar system (also known as the race system). Jeremy Seekings (2003) described it as a system which involves inequalities between groups of people by the colour or race of its people. Mainly these inequalities deal with the antagonistic action between the whites and black racial groups. The colour-bar is associated with the apartheid in South Africa where people were categorised in four groups: on top of the hierarchy being the whites (Caucasians) followed by the coloureds, then the Asians (mongoroids) and lastly, the black (negroids). This system is also associated with discrimination and prejudice. Furthermore, the system is characterised by racial segregation where racial or ethnic groups inhabit the same territory but do activities separately also termed as â€Å"mix but not combine†. Similarly to other systems, the colour-bar also promotes solidarity among groups of the same race by the preservation of culture because it passed on from one generation to another. However, the colour-bar system was found to have more disadvantages than advantages because promoted racism, discrimination, prejudice, stereotyping, and ethnocentrism because people in the lowest category could feel to be more inferior. In comparing the three systems of social stratification, it would be found that they have some features in common; at the same time they would be found to have some differences depending on how they occur or practiced. According to how scholars have been describing each of these systems, they all come to a common conclusion of classifying people into different categories, they share the same principles as well as dimension which are: wealth, power and prestige. Although these systems share the same principles and dimensions, it is clear from their descriptions that they vary in the way they are practiced. The caste system is a system in which groups are separated from each other on account of religious rules of ritual purity, and the class system as articulated by Karl Marx is a system where people are classified on account of ownership and non-ownership of the means of production. Furthermore, it is a system where people are classified depending on their social and economic statuses. On the other hand, the colour-bar system as shown by Jeremy Seekings (2003), it is a system which involves inequalities between groups of people by the colour or race of its people. However, this clearly shows that although these systems of social stratification have some similarities, they are different in the actual way they occur. During the Conference on Race in Durban in 2001, Dalit participants made out a strong case that caste discrimination was not different from race discrimination and casteism was no different from racism [United Nations 2001]. The Indian Government rejected this equation, just as it rejected calling Indian forest dwelling communities as ‘indigenous peoples,’ though its own terminology of ‘adivasi’ means exactly that. It has maintained that such classifications are not rigorous enough. The Indian government apparently has forgotten that it was the intervention of the Indian delegation in 1965 that forced the International Convention on the Elimination of all forms of Racial Discrimination [CERD] to include the term ‘descent’ as a factor. It has also been pointed out that in practice racial and caste discrimination coalesce â€Å"be it exclusion, inequality, institutionalised prejudices or discrimination† (Khan 2010). On the other hand, the colour-bar system is different from the class system in many ways: the colour- bar is a closed system of social stratification whereas the class is open. This means that in the colour-bar system there is little or no interaction between people of different colour/race, but people of different classes are free to interact in the class system. Social mobility is restricted in the colour-bar system, and open in the class system. Inequality is based on one’s skin colour in the colour-bar system whereas in the class system, it is based on one’s social and economic status. In the colour-bar system, the lowest race (blacks mostly) are denied development opportunities, whereas in the class system everyone is not hindered but eligible of developing his status. The colour-bar system does not allow marrying outside the race (it is endogamous), and this is what makes it similar to the caste system (John S 1983). John did not only look at the differences between these systems, but he also talked about their similarities by outlining that they both have elements of slavery because in the colour-bar system, the whites exercise absolute control over blacks and in the class system, the owners of the bourgeoisie exercise absolute control over the proletariats. Little do these systems of social stratification contribute to development, Davis and Moore argued that the most difficult jobs in any society are the most necessary and require the highest reward and compensation to sufficiently motivate individuals to fill them. This promotes development as it makes people work hard (mostly academically) in order to acquire those positions. However, this argument has been criticised by many scholar as it only apply to the class system and not the caste and the colour-bar where one cannot change his race (the new york times 2005). Since development comes through hard work, these systems play a vital role in promoting development because those in lower class work hard in order to become like those in higher class. However, this development is limited to the class system because it does not occur at a broader level in the caste and the colour-bar systems but occurs within the particular caste or race. The reason is that no matter how much one succeeds in these two systems, he will remain a black, coloured or Sudra. This can hinder development because a Blackman will feel it is better to remain poor and being looked down by a Whiteman than to succeed while still being laughed at. However, this same applies to the caste system where a Harijan thinks that even if works hard; he will not be as pure as the Brahmin. In summary, it would be concluded that these three systems of social stratification hinder development because they all involve inequalities between groups of people. For as long as these systems promote racism, discrimination, prejudice, stereotyping, and ethnocentrism, development cannot occur because people in the lowest category (such as the blacks, Sudra, harijan, the proletariats and lumpens) would feel to be more inferior and think that they cannot do anything where development is concerned. This analysis can be interpreted in a range of ways as regards the positions in society concerning the classification of people. Looked at one way, almost the whole of society can be considered as ‘a society of classes’. For this reason, Karl Marx advocated the attainment of classless society after the workers overthrow the owners of the means of production from power of which it has not been attained even today.

Creatine for Athletic Performance Essay -- Drugs Sports

Creatine for Athletic Performance The Advantages of Creatine for Enhancing Athletic Performance If, about 5 years ago, you were to tell an athlete there was a supplement (which was not an anabolic steroid or other bodybuilding drug) that would help bodybuilders and athletes pack on as much as 10 rock-hard pounds of muscular bodyweight (which could lead to better performance for athletes) in less then 2 weeks; increase their bench press by 25 lbs. (which also would help in enhancing performance) in a mere 10 days; "get a pump like you were loaded on Dianabol"(Phillips 48) (a pump that last for hours and hours which helps in muscle development); and, all the while, help you run faster, jump higher, recover from exercise more quickly, they would probably tell you to get lost. Well all these facts and more have now been proven to be effective on athletes. "Creatine is the safest, most effective supplement out on the market today," says Ron Terjung, a physiology professor at the University of Missouri. Millions of men are buying the dietary supplement, hoping it is the magic pill that can transform them from scrawny to brawny. Creatine has made a strong impact on the athletic world giving many an edge on the competition and enhancing athletic performance. The discovery of Creatine leads back to 1832. A French scientist named Chevreul, identified a naturally occurring organic compound in meat and then was later found to be manufactured by the liver, kidneys and pancreas using three amino acids. The scientist named the compound Creatine after the greek word for flesh(Phillips 8). Creatine is a compound that is naturally made in our bodies to supply energy to our muscles. It is an energy rich metabolite that is found mainly in muscle tissue. It is responsible for supplying the muscle with energy during exercise. Chemically, it is called Methylguanido-acid. Creatine is formed from the three amino acids, argentine, methionine, and glycogen that undergo a chemical process to form Creat ine. Creatine is manufactured in the liver and may be produced in the pancreas and kidneys. It is transported through the blood and taken up by muscle cell, where it is converted into Creatine phosphate; also called phosphocreatine. This reaction involves the enzyme Creatine kinase that helps bond Creatine to a high-energy phosphate group. Once Creatine is bound to ... ...rcise." Scandinavian Journal of Medicine, Science and sports 3 (1993): 143-149. Bamberger, Michael. "The Magic Potion." Sports Illustrated 4 (1998): 58-61. Casey, A. "Creatine Supplementation Favorably Affects Performance and Muscle Metabolism During Maximal Intensity Exercise in Human." American Journal of Physiology 271 (1996): 31-37. Creatine. Available [online]. Address. http://www.vitamin-planet.com/nutrition/creatine.htm Creatine Monohydrate Frequently Asked Questions. Available [online]. Address. http://www.rnlist.utl.pt/~rmlbgs/atpfaq.tex Phillips, Bill. Sports Supplements Review. Golden, Colorado: Mile High Publishing, 1996 Kreider, B. Richard. "Creatine Supplementation." (Internet) http://www.afpafitness.com/Creatine3.html Silila, I. "Supplementary Creatine as a Treatment for Gyrate Atrophy of the Choroid and Retina." New England journal of Medicine 304 (1981): 867-870.(Internet) Timberline, David. "Muscles for Sale: Is Creatine Right for You?" (Internet) http://www.accenthealth.com/mh/intheknow/1999/creatine.html What is the Deal with Creatine? Available [online]. Address. http://www.powersupplement.com/creatine.htm

Nanjing Massacre

Genocide Research Project Questions and Instructions Research Reminders * Each student must answer all questions. * Record references for all information used to answer the questions. (copy and paste to a word document or save to your H: drive or print a copy) * Only research will be conducted today. You will not work on your presentation until all research is completed. * You must get information from 9 sources, most from Galileo. * In Galileo, select History References and Full Text. Enter your country and genocide as search terms. You will have to READ the articles to find information. Write the answers, cut and paste, or type into your word document with a reference to the source. * Use the citation option to get the APA citation for the source. Copy and paste into your word document. All questions must be answered with correct source citations by the end of class. This assignment will count as a quiz grade. You can access the word document on Edmodo or Ms. Youse’s webpage . Open it and save it to your H: drive before you begin your research. Name _______________ Date ___________ Period______ Country___________Research Questions, Answers, and Sources 1. What historical, cultural, social events led to this particular case of genocide? In December 1937, the then-Chinese capital of Nanjing fell to the Imperial Japanese Army (IJA). China, under the control of the Nationalist government (the KMT), had been engaged in full-scale conflict with Japan since July of that year in what is known as the Second Sino-Japanese War (1937–1945). During 1937, Japanese forces captured several major Chinese cities, including Shanghai, whose taking enabled the invading army to advance on the capital.By the time the IJA entered an already-bombarded Nanjing on December 13, the KMT had withdrawn its army, leaving the city officially defenceless. Source: Kinney, D. (2012). Rediscovering a massacre: The filmic legacy of Iris Chang's The Rape of Nanking. Continuum: Journal Of Media ; Cultural Studies, 26(1), 11-23. doi:10. 1080/10304312. 2012. 630136 2. Where did this genocide occur? Identify a specific place and its relative location on the planet. Nanjing (nan? jing? ) or Nanking (nan? king? ) [southern capital], city (1994 est. pop. 2,224,200), capital of Jiangsu prov. E central China, in a bend of the Chang (Yangtze) River. It has served at times in the past as capital of China. The second largest city in the region (after Shanghai), Source: Nanjing. (2013). Columbia Electronic Encyclopedia, 6th Edition, 1. 3. When did this case of genocide occur? How long did it last? The events that ensued over six weeks – including mass rape and killing of both civilians and disarmed military personnel – are known collectively as the Nanjing Massacre. Its death toll remains hotly disputed particularly among Japanese historians, though the official Chinese estimate is 300,000.Source: Kinney, D. (2012). Rediscovering a massacre: The filmic legacy o f Iris Chang's The Rape of Nanking. Continuum: Journal Of Media & Cultural Studies, 26(1), 11-23. doi:10. 1080/10304312. 2012. 630136 4. What are/were the targeted races, ethnicities, tribes, or religions? On December 13, 1937, the invading Japanese army captured Nanking and ruthlessly butchered Chinese disarmed soldiers and civilians, madly looted Chinese properties, and indulgently torched down private and public buildings. However, the most heinous of all was their shameless, cruel rape of Chinese women.An eyewitness, H. J. Timperley, a reporter of the â€Å"Manchester Guardian,† said in his book that the desecrated Nanking was â€Å"an earthly hell. † Source: Hu, H. W. (1992). Don't forget the Chinese Women under the Rape of Nanking. Chinese American Forum, 7(4), 20-23 5. Provide relevant background information about the region and the conflict. Nanjing is at the intersection of three major railroad lines. Industry, which once centered around nankeen cloth (unbleac hed cotton goods), was vigorously developed under the Communist government.The city now has an integrated iron-steel complex, an oil refinery, food-processing establishments, and hundreds of plants making chemicals, textiles, cement, fertilizers, machinery, weapons, electronic equipment, optical instruments, photographic equipment, and trucks. Nanjing has long been celebrated as a literary and political center. It was the capital of China from the 3d to 6th cent. A. D. and again from 1368 to 1421. The Treaty of Nanjing, signed in 1842 at the end of the Opium War, opened China to foreign trade. During the Taiping Rebellion insurgents held the city from 1853 to 1864.It was captured by the revolutionists in 1911, and in 1912 it became the capital of China's first president, Sun Yat-sen. When in 1927 the city fell to the Communists, the foreign residents fled to the protection of British and American warships on the Chang River. The Kuomintang under Chiang Kai-shek retook the city, and it became (1928) the regular Nationalist capital. In 1932, when the Japanese were threatening to attack the city, the government was temporarily removed to Luoyang, and on Nov. 21, 1937, just before Nanjing fell to the Japanese, it was moved to Chongqing.The Japanese entry into the city, accompanied by widespread killing and brutality, became known as the rape of Nanking. Source: Nanjing. (2013). Reloaded Content, 1. 6. Name all of the groups involved in the conflict. Describe each group. Source: 7. What were the major and the underlying causes of the genocide? What do the perpetrators of the genocide hope to accomplish? Source: 8. Was there an event that â€Å"sparked† the killings? (for example, the President’s plane crash in Rwanda) If so, what was the inciting incident? Source: 9. What occurred during the genocide? A.Who was targeted and why? B. Who did the killing? C. What methods were used? D. How long did it last? E. How many people were killed? Source: 10. How did the genocide end? Source: 11. Was there any involvement from the international community (individual countries or the United Nations)? If so, what? If not, why? Source: 12. What were/are the lasting effects of the genocide? Some questions to consider are? A. What was the country/region like directly after the genocide? B. What is the country/region like today? C. Are there still tensions between the groups involved? Source:

Lm317 Adjustable Voltage Regulator

Research about LM317 Positive Adjustable Linear Voltage Regulator: The LM317T is a 3-terminal integrated circuit which can supply a load current of up to 1. 5 Amps with an output voltage of between 1. 2V and 37 Volts. It accepts an input voltage of between 3 and 40 volts. It can be used to regulate either current or voltage in situations where a fixed current or fixed voltage is required. The level of current or voltage required can be adjusted by connecting the chip in series with a fixed resistor and a potentiometer. The LM317 is also a popular variable voltage regulator.It was invented by Robert C. Dobkin and Robert J. Widlar in 1970 while they worked at National Semiconductor. Furthermore, both line and load regulation is better than standard fixed regulators. In addition to having higher performance than fixed regulators, this device includes on-chip current limiting, thermal overload protection, and safe operating-area protection. All overload protection remains fully functiona l, even if the adjust terminal is disconnected. The LM317 is versatile in its applications, including uses in programmable output regulation and local on-card regulation.Or, by connecting a fixed resistor between the adjust and output terminals, the LM317 can function as a precision current regulator. An optional output capacitor can be added to improve transient response. The adjust terminal can be bypassed to achieve very high ripple-rejection ratios, which are difficult to achieve with standard three-terminal regulators. LM317 Adjustable Voltage Regulator pin configuration. LM317 Adjustable Voltage Regulator Internal Block Diagram Operation of the LM317 Adjustable Voltage Regulator: A constant 1. 5V reference voltage (VREF) produces a constant current (IREF) through R1 regardless of the value of R2. IREF = VREF / R1 In operation, the LM317 develops a nominal 1. 25V reference voltage, VREF, between the output and adjustment terminal. The reference voltage is impressed across the r esistor R1 and, since the voltage is constant, a constant current I1 then flow through the output set resistor R2, giving an output voltage of: VOUT = VREF (1+ R2/R1) + IADJ R2 (The IADJ is typically a 50 Â µA; it is negligible in most applications and the input voltage should be 2-3V higher than with its output voltage. Application Information: NOTES: A. Ci is not required, but is recommended, particularly if the regulator is not in close proximity to the power-supply filter capacitors. A 0. 1-? F disc or 1-? F tantalum provides sufficient bypassing for most applications, especially when adjustment and output capacitors are used. B. CO improves transient response, but is not needed for stability. C. The Output Voltage (Because IAdj typically is 50 ? A, it is negligible in most applications. ) D. CADJ is used to improve ripple rejection; it prevents amplification of the ripple as the output voltage is adjusted higher.If CADJ is used, it is best to include protection diodes. E. If t he input is shorted to ground during a fault condition, protection diodes provide measures to prevent the possibility of external capacitors discharging through low-impedance paths in the IC. By providing low-impedance discharge paths for CO and CADJ, respectively, D1 and D2 prevent the capacitors from discharging into the output of the regulator. Schematic Diagram: Solving for IREF: IREF = VREF / R1 IREF = 1. 25V / 10000? IREF = 125mA Solving for VOUT(MIN) and VOUT(MAX):VOUT (MIN)/(MAX) = VREF (1+ R2/R1) + IADJ R2 VOUT(MIN) = 1. 25V (1+ 0? /10000? ) + 0. 000050A * 0? VOUT(MIN) = 1. 25V VOUT(MAX) = 1. 25V (1+ 50000? /10000? ) + 0. 000050A * 50000? VOUT(MAX) = 10V (Therefore, the minimum input voltage that in order to supply its maximum output voltage is 12V. ) List of Components: Name| Type| Symbol| Material| Description| LM317 (IC) | Adjustable Linear Voltage Regulator| | | It is an adjustable three-terminal positive voltage regulator capable of supplying more than 1. 5A over an ou tput-voltage range of 1. 5 V to 37 V. | Potentiometer| Variable Resistor| | | Informally, a pot, in electronics technology is a component, a three-terminal resistor with a sliding contact that forms an adjustable voltage divider. If only two terminals are used, one end and the wiper, it acts as a variable resistor or rheostat. | Ceramic Capacitor| Unpolarized| | | It is a two-terminal non-polar device that is constructed of alternating layers of metal and ceramic, with the ceramic material acting as the dielectric. | Name| Type| Symbol| Material| Description|Electrolytic capacitor| Polarized| | | Formerly known as condenser, is a passive two-terminal electrical component used to store energy in an electric field. | Resistor| Carbon Film| | | It is a passive two-terminal electrical component that implements electrical resistance as a circuit element. The current through a resistor is in direct proportion to the voltage across the resistor's terminals. | Diode| Rectifier| | | It is a two-terminal electronic components that allow current to flow in only one direction, from an anode (+) to a cathode (-), and that convert AC to DC. Component Layout: PCB Design Layout: Conclusion: I observed that the output voltage of the regulator (LM317) is depend on the R1 and R2 because when the R2 is set to minimum output resistance, the output voltage decrease to its minimum value that is equal to the voltage reference (VREF) while it is set to the maximum resistance, its output voltage will increase and it will reach its maximum output voltage that it can supply. As I said, that the output voltage can control and set it to the value that you desired or enough to supply a load or a circuit.

Uses for Muriatic Acid or Hydrochloric Acid

Uses for Muriatic Acid or Hydrochloric Acid Muriatic acid  is another name for hydrochloric acid, which is one of the strong acids. The product is usually between 5% and 35% hydrochloric acid in water. Do you use muriatic acid or dilute hydrochloric acid as a household chemical? If so, what uses do you have for it? Readers answer this question: Key Takeaways: Muriatic Acid Uses Muriatic acid is a solution of hydrochloric acid (HCl) in water.The acid has a distinctive pungent smell and is highly corrosive.Muriatic acid has many commercial uses in addition to household uses. The acid reacts with other chemicals to remove stains and contaminants. Uses for Muriatic/Hydrochloric Acid Use it to lower the pH and total alkalinity of your swimming pool. - frd It worked I used muriatic acid for tile cleaning a large number of tiles at once. It restores the tiles to a normal state. - Ifediba Paul N Hydrochloric/ Muratic Acid I use hydrochloric acid using a 3:1 ratio with water (acid 3 : water 1). We just moved into a newly built house and the tiles in the bathroom are covered with grout, so I use the solution above to clean the grout off the tile. I also use the undiluted muratic acid to clean (with a sprayer) iron off the concrete around my pool. - Anonymous Make your own soldering flux Dissolve pure zinc (e.g., from a dry-cell case) in muriatic acid to make your own acid flux for soldering. Several articles via Google will show how. Be sure to follow safety hints! NOT a project for kids! - Guest tkjtkj Disposal? I had some old muriatic acid sitting in a room for more than a year. I noticed there was some crystals or something that looks like salt on the outside of the bottle. I wonder if it is in fact a salt. And what is the best way to dispose of it? - forrest muriatic acid I use muriatic acid to melt concrete off our delivery trucks. - joe Sometimes you just have to use it. Some stains just wont go away with anything else. An example is manganese staining a toilet bowl. Ive got manganese in my water and the treatment tanks dont get all of it. - Al muriatic acid I use muriatic acid or hydrochloric acid to clean the algae growth from the bottom of my boat. Be sure to wet the concrete well thats under and around your boat or youll end up with with a ghost pattern of your boat. Keep the acids away from grass and aluminum. - bob c Cleans gunk off shower stalls, easily It makes cleaning old shower stalls a breeze. But you have to be careful and wear gloves of course. Also, open a window before you start using it so you have proper ventilation. Now theres no need to try to endlessly scrub away stubborn gunk. Muriatic acid is the way to go when you have tough cleaning jobs. - Evie Are You Kidding? Seriously? I wouldnt have that chemical in my house or my garage! Its too dangerous. What if a kid or a pet spilled it or something. There have to be better chemicals to use than acid. - No Way Concrete Cleaner I use muriatic acid to clean the yuck off of concrete. Its also good to prep it for a sealant or other treatment. - Acidzzz Commercial Uses of Muriatic Acid The most common household use of muriatic acid is as a descaling agent, however, the chemical has many other applications. Hydrochloric acid is used in the chemical industry to make polyvinyl chloride, which in turn is used to produce several types of plastic. It is used to synthesize and purify both organic and inorganic compounds, regenerate ion exchange columns, perform titrations for chemical analysis, and control pH. The acid finds use in the food industry in the production of gelatin, fructose, citric acid, lysine, aspartame, and hydrolyzed vegetable protein. It is also a food additive used to control acidity. Hydrochloric acid is used in steel pickling, leather production. In the petroleum industry, hydrochloric acid may be injected into a rock formation to make the rock more porous and stimulate oil production. Household uses include cleaning mortar from bricks, de-scaling mineral deposits from kettles, and removing metallic stains. Gastric acid in the human digestive tract makes use of hydrochloric acid to denature proteins and protect against pathogens.

A Guide to Abbreviations

A Guide to Abbreviations A Guide to Abbreviations A Guide to Abbreviations By Mark Nichol Abbreviations are a sometimes necessary evil, but with the power to employ them comes great responsibility. This post outlines types of abbreviations and associated guidelines. An abbreviation is a shortening of a word or phrase, either by truncation or by abridgement by way of using only the first letter of each word of the term in turn (though sometimes more than the first letter is included, and occasionally, in the interest of creating an easily pronounceable abbreviation, one or more words are not represented). In the case of truncation, a word is whittled down to the first letter or first several letters, or the first and last letters (and sometimes others). Thus, L or R might be used in place of left or right as a directional indicating positioning of people, place, or things in a caption for a photograph or other figure. Job titles are often abbreviated to the first few letters of a word as in military ranks (major and gen. for major and general) and political offices (sen. and rep. for senator and representative). Exceptions in the former category include sgt. for sergeant and capt. for captain. In American English, abbreviations for social titles usually reduce a word to its first and last letters, followed by a period, as in the case of Mr. and Dr., and common abbreviations follow this form (as in the case of hr. for hour, though the abbreviations for second and minute are the truncations sec. and min.). Two other types of abbreviation are the acronym and the initialism. In both categories, a string of words is reduced to (usually) the first letter of each word; the distinction is that an acronym, as the element -onym (Greek for â€Å"name† or â€Å"word†) indicates, is pronounced as a word, as in the case of NASA, whereas an initialism, as the name suggests, is sounded out letter by letter, as in FBI. Most people are not aware of (or do not give any thought to) the distinction, but it is important in this sense. Because acronyms are treated as words, they are not preceded by an article (one writes â€Å"NASA was established in 1958,† not â€Å"The NASA was established in 1958†); by contrast, an article precedes an initialism (as in â€Å"The FBI launched the investigation in January,† not â€Å"FBI launched the investigation in January†). Exceptions occur when an acronym is used adjectivally (â€Å"The NASA project is underway†) and in periodical headlines (â€Å"FBI Launches Investigation†). In American English, acronyms and initialisms are often distinguished by styling the former in small caps and the latter in full-size capital letters, though abbreviations of more than four letters are often, after long usage as capitalized terms, treated as regular words, as in the case of Nasdaq, a proper noun (an abbreviation of â€Å"National Association of Securities Dealers Automated Quotations†) and radar (from â€Å"radio detection and ranging†). Unfamiliar acronyms and initialisms are usually introduced to readers in parentheses immediately after the first reference to the entity by its full name, after which the abbreviation alone is sufficient (or the abbreviation is simply used after the first reference without the parenthetical signal, as long as the next reference appears soon after the first one), but common abbreviations need no such introduction. However, whether an abbreviation is considered transparent or otherwise is up to a specific publication or publisher to decide, based on its readership’s familiarity with the term. (Companies should keep a record of such usage in a house style guide; see also this post.) Another consideration, though, is to avoid cluttering a piece of writing with numerous abbreviations, which smacks of jargon. If a term is used only occasionally, it may be better to spell it out in each case. Another strategy to avoid frequent repetition of acronyms or initialisms is to sometimes replace the term with a generic reference such as â€Å"the agency,† â€Å"the law,† â€Å"the program,† and so on. Writers should avoid redundancy in using acronyms and initialisms, where widespread usage obscures the wording of the phrase from which the abbreviation is formed, so that reference is too often made to, for example, ATM machines (the M stands for machine) and PIN numbers (number is represented by the N). â€Æ' A variation of use of acronyms is syllabic abbreviation, in which terms consist of parts of, or one or more syllables of, one or more words; examples include Interpol (â€Å"international police†) and nicknames for urban areas such as SoHo (denoting â€Å"south of Houston Street†) in New York City. In general, lowercase abbreviations include periods (as in the case of i.e., a.m., and m.p.h.), and uppercase abbreviations omit them (as with MD, US, and ABC). However, specialized publications, especially those pertaining to science and technology, often do not use periods in either case, and note that shorthand for metric terms is considered a system of symbols rather than abbreviations, so periods are never used with cm (centimeter) or kg (kilogram), for example. Certain treatments of initials in names are treated differently in some publications: According to The Chicago Manual of Style, the style guide of record for most book publishers and many publications, a letter space should separate two or more initials in a name, as in A. B. See. However, the Associated Press Style Book avoids spaces when possible, including in names. Initials used in lieu of an entire name, such as those for famous politicians and other public figures, are universally formatted without spaces or periods, as in JFK and MLK. Most publications and publishers do not use apostrophes when pluralizing an abbreviation, as in PCs and URLs. For some specialized terms, such as abbreviated terms for units of measure, no plural is indicated in the abbreviation (so, for example, lb. applies to one or more pounds); another exception is abbreviations in baseball: â€Å"Runs batted in,† for example, is abbreviated as RBI. Use of informal abbreviation (lulz and the like) has proliferated since the advent of online social media, but this trend has not been accepted into formal usage and should be avoided except in casual writing and in communication among family and friends. Want to improve your English in five minutes a day? Get a subscription and start receiving our writing tips and exercises daily! Keep learning! Browse the Style category, check our popular posts, or choose a related post below:50 Synonyms for â€Å"Leader†44 Resume Writing TipsFew vs. Several

Review the impact of Belbin's team roles Essay Example | Topics and Well Written Essays - 3000 words

Review the impact of Belbin's team roles - Essay Example In the healthcare setup, teams have various functions and they play a pivotal role in the success of that given organisation. As such, this essay seeks to critically analyse the impact of Belbin’s team roles on the following areas: conflict management, leadership styles and decision making with reference to the attached case study. The essay will start by explaining the meaning of teamwork as well as outlining Belbin’s team roles and how they can be applied to the given case study in relation to different areas mentioned above. Different approaches to team roles Basically, a team is a group of people that has been formed to work together in common, cooperative action towards the achievement of an outcome and for the benefit of the group rather than for individual benefit (Schultz, 2005). The goal of teamwork is synergy whereby the sum of the individual efforts in the team is greater than the sum of the individual inputs. Thus, teams have different needs, and members sho uld be selected for a team on the basis of their personalities, skills and preferences (Robbins, 2003). Effective teams match people to various roles and these refer to patterns of behaviour attributed to a team member in a specific position in the team. Roles play a part in task building and relationship building towards the attainment of the set organisational goals. Dr R Meredith Belbin, a world renowned guru on team building identified eight distinct roles that people in teams play and it can be noted that people can and often do assume more than one of these roles (Henry & Stevens, 1990). Different roles that people play in teams include the following: chairman, plant, resource investigator, shaper, monitor/evaluator, company worker, team worker and completer/finisher. These different roles are going to be used in relation to the given case study in the discussion below. Situation analysis In the given case study, it can be noted that it involves inter professional working and focuses on the potential difficulties in achieving effective working relationships between practitioners from different professions with regards to a family that is negatively impacted by the abuse of drugs. Mary Brown has a habit of abusing drugs as well as alcohol and George Smith, the boyfriend is also a drug addict. The children, Joe, Lucy and Tom also have very bad behaviour as a result of their background as well as abuse of the drugs. In other words, this calls for concerted efforts by practitioners from different professions in order to meaningfully assist this family. The professionals involved in this case are Mark, the drug counselor, Ann, the social worker, Iva, the police, Iknowa the teacher and Imean the welfare officer. However, it appears that there is no mutual understanding among these professionals about the appropriate action that can be taken in order to effectively assist this family given that communication is not very effective. As such, this discussion is go ing to focus on the impact of Belbin’s team roles with regards to the case involving health and social care. Conflict management In any given organisation, it can be noted that conflict is regarded as a natural phenomenon, which is inevitable though it can be solved depending on the