Weightlifting and Proper Nutrition

Jacob SkiddsMrs. Rieger

3/2/10

Thesis

Obesity and the lack of fitness are becoming “large” problems in our society. A multitude

of solutions can be used to correct these problems. Weightlifting, accompanied by

proper nutrition, can have positive effects on strength, weight, and the overall health of an

individual.

Personal Relevance

When I was younger I used to fit into the obese category. Finally, one day, I decided to do something about it which was weight lift. I then weight lifted on and off for the next 4 years to get where I am now, more muscle and less body fat.

Nutrition• Your body has different

needs, and one major need is fuel– We attain this fuel from

calories from food• Calorie (defined as the amount

of energy needed to heat up 1 cubic centimeter of water 1*C)

• Different macronutrients have different roles and values– We need certain nutrients

within our body besides just fuel

•http://www.eternity-fitness.com/Images/nutrition-fgp.gif•Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.

•http://www.eternity-fitness.com/Images/nutrition-fgp.gif•Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.

Protein

• Broken down into Amino Acids (AA) within the body– We attain our Essential

Amino Acids (EAA) from our nourishment• Do not make EAA within

our body so its important to ingest protein

– Used to make and rebuild muscle

•http://farm1.static.flickr.com/185/448971179_c71b0d4d4c.jpg•http://www.web-books.com/eLibrary/Medicine/Physiology/Muscular/muscle_structure.jpg•http://almarose.files.wordpress.com/2008/09/istock_legumes.jpg•http://decideforyourself.files.wordpress.com/2008/05/milk_325.jpg•Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition.”• Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.

Amino Acids and Weightlifting

• BCAA’s– Stand for branched

Chain Amino Acids– The three BCAAs are:

• Leucine • Isoleucine• Valine

– Comprise of about 1/3 of the body’s muscle

– Used as a supplement to weightlifting

•http://image.made-in-china.com/2f0j00ovtaChuFgWbr/L-Leucine-61-90-5-.jpg•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.

Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Carbohydrates

• Main intake of calories• Simple and complex– Simple include:

• Sugars

– Complex include:• Starches

• If you do not use these carbs, they are stored as glycogen•http://www.jelks-coffee.com/newshop/contents/media/dots.jpg•http://traumwerk.stanford.edu/philolog/grain.jpg•Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.

Fats

• Also known as lipids• Long branched hydrocarbons with the highest

caloric value• There are “Good and Bad” fats

•Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Fat Storage

• Stored in adipose tissue• Fat has the highest caloric value– Used in times of fasting

•http://blahfeme.typepad.com/blahfeme/images/ist2_1051832_fat_man_1.jpg•-Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.

Vitamins/Minerals

• Example Vitamins– Vitamin A (eyesight)– Vitamin C (Immune system

and connective tissue)– Vitamin D (Works with

calcium to build strong bones)

• Example Minerals:– Calcium (Strong bones)– Iron (Hemoglobin)– Phosphorous (formation of

DNA)•http://protinat.com/store/images/Vitamins.jpg•Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. •DiPalma, Joseph R., M.D. “Vitamins and Minerals.” Grolier Multimedia Encyclopedia. 2009, Web. 3 Dec. 2009. <http://gme.grolier.com/bin/ article?assetid=0304690-0>.•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Water

• Our body is composed of about 2/3 water• Needed for almost every bodily function• Major body parts are composed of mostly

water

•http://www.liquidsculpture.com/images/water/water-drop.jpg•Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.• Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

“Bad” Supplements

• Steroids• Pro-hormones• Methamphetamines

•http://www.pages.drexel.edu/~js838/index_files/image025.gif•National Institute of Health. "Anabolic Steroid Abuse." National Institute of Drug Abuse. N.p., n.d. Web. 16 May 2010. <http://www.steroidabuse.gov/>.

“Good” Supplements

• Protein• EAA & BCAA• Plant extracts• Fatty Acids• Creatine

•http://iwillinspireyou.com/wp-content/uploads/2010/03/shake.jpg•Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition." •Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.

Protein

• Two popular forms:–Whey –Cassein

•http://lbnutrition.com/Catalog/nfoscomm/catalog/images/mm5.gif•Medical Research Insitute. N.p., n.d. Web. 16 May 2010. <http://www.mri-performance.com/>.

Essential and Branched Chain Amino Acids

EAA (11 in total)

– Isoleucine– Leucine– Lysine– Methionine– Phenylalanine– Threonine– Tryptophan– Valine– Histodine – Tyrosine– Selenocysteine

L- GLUTAMINE

•http://en.wikipedia.org/wiki/File:L-Glutamin_-_L-Glutamine.svg•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Plant Extracts

• These are used in lifting in place of our normal hormones– Examples• 20-hydroxyecdysterone• Methylhexamine• 1,3-Dimethylamylamine

•http://animal-world.com/encyclo/fresh/plants/StemPlants/images/FountainPlant_OphiopogonJaponicusWFPS_C1094.

jpg•Medical Research Insitute. N.p., n.d. Web. 16 May 2010. <http://www.mri-performance.com/>.

Fatty Acids

• Transduction pathway– Nerve to muscle

• Nerve axons are covered in fat to make the signal faster and stronger

• New axons arise when stimulated enough to speed up time of contraction

• Formation of new cells

•http://www.educarer.com/images/brain-nerve-axon.jpg•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Creatine

• Increase strength • Increase size• Two types

• Monohydrate• Ethyl Ester

http://www.rice.edu/~jenky/images/creatine_reviewPCT01.JPGMedical Research Insitute. N.p., n.d. Web. 16 May 2010. <http://www.mri-performance.com/>. Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Balanced and Unbalanced Diets

• Balanced– For everyday goals of

optimum nutrition– Keeping healthy

• Unbalanced– To achieve certain goals

• More protein and carbs to gain muscle

• Less carbs and calories to become more “lean”

•http://static.howstuffworks.com/gif/usda-calorie-counting-tips-1.jpg•Sullivan, Robert. "Proteins, Carbohydrates, Lipids, and Nutrition." •Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>. •Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. •Medical Research Insitute. N.p., n.d. Web. 16 May 2010. <http://www.mri-performance.com/>.

Muscles

• Composed of and created through protein– In order to maintain:• Calories • Constant use

• All muscles– Move through contraction• Actin and Myosin:

– Bind, pull together, and release

– Exist in antagonistic pairs• Eg. Biceps/Triceps and Quadriceps/Hamstring

•http://www.midpenchiro.com/uploads/Image/muscle_diagram.jpg•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Muscles Cont.

• All muscles have at least 2 points where they attach to bone– Point of origin

• Where muscle attaches to bone, through tendons, and does not act on that bone in motion

– Point of insertion• Where muscle attaches to

target bone, through tendons, and when they contract the bone moves

•http://www.progress.com.sg/files/image/Kinesio/gastro_muscle.jpg•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Muscles Cont.

• All muscles require ATP (Adenine Triphosphate) to contract and relax, and we receive our ATP through carbohydrates and fats we intake and is processed through:– Respiration

• Aerobic• Anaerobic

•http://www.bio.miami.edu/~cmallery/150/makeatp/c9x6cell-respiration.jpg•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

Weightlifting

• Stresses the muscles• Great type of exercise

• Burns a great deal of calories• Puts on muscle (with proper diet)

• (maintaining muscle takes more calories)• Increased Hormone Levels

•http://static.howstuffworks.com/gif/usda-calorie-counting-tips-1.jpg•Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>. •Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Hormones

• Epinephrine (Adrenaline)• Testosterone• Human Growth Hormone (HGH)• Thyroid Stimulating Hormone (TSH)

•Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus. Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

“Critical Period”

• 30 mins – 90 mins– Blood vessels dilated (nitric oxide, NO)• Muscles flooded with nutrients

– Uptake by the muscles

•http://home.vicnet.net.au/~hmwkhelp/images/flood.jpg•Medical Research Insitute. N.p., n.d. Web. 16 May 2010. <http://www.mri-performance.com/>.

•http://www.midpenchiro.com/uploads/Image/muscle_diagram.jpg

•http://www.midpenchiro.com/uploads/Image/muscle_diagram.jpg

Important Weightlifting Exercises (UB)

• Upper Body– Bench Press (flat, incline, decline)

• Pectorals, Triceps

– Pectoral Flies• Pectorals

– Military Press• Shoulders, Back

– Curls• Biceps

– Crunches• Abdominals

– Triceps Extensions• Triceps

– Shrugs• Trapezius

– Rows (bent over & standing)• Latimus Dorsi, Biceps

•http://southernpowerliftingclub.com/Photos/bench_press.jpg•Information-Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Bench Press

• Works mainly chest muscles as well as triceps

• Pushing up a weight while lying on your back

• Flat• Incline• Decline

•http://www.true-natural-bodybuilding.com/equipment/bench-presses/maxicam-flat-bench-press-12.jpg•http://bodbot.com/Images/incline-bench-press2.jpg•http://2.bp.blogspot.com/_IWEk3eigN9s/SU-30-l9K4I/AAAAAAAAABI/YcKZPbfK8oI/s320/chest-exercises-decline-barbell-bench-press.gif•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Pectoral Flies

• Works the chest• Pull your arms together

•http://www.fitplusgroups.com/gbr_bsr/111-2igl.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Military Press

• Works the shoulders and back

• Sitting up controlled movement

•http://www.staticcontraction.com/images/shoulder.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Curls

• Many different variations of this exercise

• Works the biceps muscle groups– Bi standing for two– Ceps standing for head

•http://www.elderlycare.net/images/bicep-curl.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Triceps Extensions

• Works the back of the upper arm– Known as triceps

• Made of 3 different heads – Where the tri- in triceps

comes from

•http://photo.mensfitness.co.uk/images/library_UK_10/seated_onearm_overhead_triceps_extension_5335_7.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Crunches/Sit-Ups

• Works the abdominal and oblique muscle group

• Used to get the “packs”

•http://6packquest.com/gladiator_abs.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Shrugs

• Works mainly the trapezius muscle

• The muscles to either side of the neck

• Shrugging with weight

•http://farm1.static.flickr.com/64/202877548_4d79cd1281_m.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Rows (upright & bent-over)

• Works the back and arm– Latimus Dorsei– Teres Major & Minor– Rhomboid– Infraspinatus– Supraspinatus– Trapezius– Biceps

•http://www.mothernature.com/images/library/books/PeakCond/Back-6b.GIF•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Important Weightlifting Exercises (LB)

• Lower Body– Leg Press or Squat

• Quadriceps, Gluteus Maximus

– Leg Curls• Hamstrings

– Leg Extensions• Quadraceps

– Calf Raises• Calves

– Lunges• Quadriceps, Gluteus maximus

and minor, Hamstrings

– Hip Abduction• Glutes, hip abductors

•http://www.greatweightlifting.com/Legs/images/LegPress/LegPress1.JPG•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Leg Press

• Works the glutes and quads

• Pressing the weight away from the body

•http://www.greatweightlifting.com/Legs/images/LegPress/LegPress1.JPG•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Leg Extensions

• Works the quadriceps • Extend your legs from a

bent position• Weight is placed on the

ankles

•http://www.bodypowerusa.com/bodysolidpics1/images/GLCE365_Leg%20Extension.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Leg Curls

• Opposite motion from the extension

• Contraction of the hamstring

•http://www.bodysolid-gym-equipment.co.uk/usrimage/dib46-leg-curl.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Calf Raises

• Contraction of the calf muscles – Pushes the heel up

•http://www.mooreland.k12.ok.us/sports/lifting/Calf%20Raises.jpg•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Lunges

• Works 3 major muscle groups– Quadriceps– Hamstring– Glutes

• Can be done in place or walking

•http://2.bp.blogspot.com/_tb09mpn5ZGU/R1TUYwU8eNI/AAAAAAAAACo/of4U6dDmb7A/s1600-R/0a1lunges.gif•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Hip Abduction

• Can be done squeezing in or pushing out– Works opposite muscles

• In– Inner thigh– Gluteus

» maximus » Minor» medius

• Out– Tensor latte– Gluteus

» maximus » Minor» medius•http://imrs.uark.edu/media/Hip_Abduction.jpg

•Barber, Tiki, Joe Carini, and Scott Hays. Tiki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print.

Application

Over a period of three months I placed Rahul, Josh, and myself on a diet and exercise plan. I achieved great results from this with increases in strength and with Rahul a decrease in weight. Also, overall leanness of us three became much better because our body fat percentages decreased.

Rahul’s Regiment

•Medical Research Insitute. N.p., n.d. Web. 16 May 2010. <http://www.mri-performance.com/>.

Lifting Video

Application Cont.

Weight Percent Body fat

Month 1 Month 2 Month 3150

160

170

180

190

200

210

RahulJakeJosh

Month 1 Month 2 Month 30

5

10

15

20

25

RahulJakeJosh

Application Cont.

Total Weight of Bench, Military, and Leg Press

Class Activity

• Have students take the quia quiz I have made related to my powerpoint.

– http://www.quia.com/quiz/2453715.html

•http://img.search.com/thumb/2/2d/Trapezius_Gray409.PNG/250px-Trapezius_Gray409.PNG•http://cache4.asset-cache.net/xc/89164563.jpg?v=1&c=IWSAsset&k=2&d=77BFBA49EF878921CC759DF4EBAC47D0ED541A7E32681E052891B807D2477F86C7AA592DA5E23711•http://www.teachpe.com/images/muscles/biceps_brachii220.jpg•http://www.best-leg-exercises.com/images/quadriceps.jpg•http://z.about.com/d/pilates/1/0/4/4/-/-/ExternalOblques.png

Bibliography• Barber, Tiki, Joe Carini, and Scott Hays. TIki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. • Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print.

• Barber, Tiki, Joe Carini, and Scott Hays. TIki Barber’s Pure Hard Workouts. New York: Penguin Group, 2008. Print. • Campbell, Neil A, and Jane B Reece. AP Edition Biology Seventh Edition. Illus.

Precision Grpahics, et al. Ed. Beth Wilbur. San Francisco: Pearson Education , 2005. Print.

• Digestion and Nutrition, Your Body: How it Works. New York: Facts On File, Inc., 2004. Science Online. Facts On File, Inc. Web, 3 Dec. 2009 <http://www.fofweb.com/activelink2.asp?ItemID=WE40&SID=5&iPin=YBDN0001&SingleRecord=True>.

• DiPalma, Joseph R., M.D. “Vitamins and Minerals.” Grolier Multimedia Encyclopedia. 2009, n.d. Web. 3 Dec. 2009. <http://gme.grolier.com/ cgi-bin/ article?assetid=0304690-0>.

• Medical Research Insitute. N.p., n.d. Web. 16 May 2010. <http://www.mri-performance.com/>.

• National Institute of Health. "Anabolic Steroid Abuse." National Institute of Drug Abuse. N.p., n.d. Web. 16 May 2010. <http://www.steroidabuse.gov/>.

• Shryer, Donna. Body Fuel. Tarrytown: Marshall Cavendish, 2008. Print. • Waehner, Paige. “Weight Training 101.” About.com. N.p., n.d. Web. 1 Dec. 2009. <http://exercise.about.com/ cs/

exerciseworkouts/ a/ weight101.htm>. • Web MD. “Building Muscle.” Web MD. N.p., n.d. Web. 1 Dec. 2009. <http://men.webmd.com/ workout-tips>. • Weil, Richard, MD. “Weight Lifting.” MedicineNet.com. WebMD, n.d. Web. 2 Dec. 2009. <http:// www.medicinenet.com/

weight_lifting/ article.htm>.