Gower Power Sports Nutrition

04/11/2022

Anatomy of the Human Body and Movement

What is Human Anatomy ?

Anatomy is the study of the structure of the human body.
The study of Anatomy entails the dissection of muscles and organs.
For the purposes of Exercise Science, a fundamental understanding of human Anatomy is required, with less emphasis on internal organs. It is necessary for an Exercise Leader to have an elementary understanding of the human anatomy.

This understanding of the functional human body and it’s various structures and systems will enable the Exercise Leader to be knowledgeable and effective in their professional responsibilities of program design and as group exercise leaders.
The human body is an intricate collection of integumentary (skin, hair, nails), skeletal (bones, cartilage, ligament), muscular (skeletal muscles), lymphatic (lymph nodes, spleen), respiratory (nose, throat, lungs), urinary (kidneys, bladder, ureters), nervous (brain, spinal cord, nerves), endocrine (pituitary, thyroid, adrenal glands and te**es, ovaries), circulatory (heart, blood vessels), digestive (mouth, stomach, intestines, liver, pancreas) and reproductive systems (te**es and p***s, ovaries and va**na).

All of these systems works both in isolation and together to maintain homeostasis and essentially life.
The human body is separated into two body cavities which contain organs also known as viscera. The viscera are held in place by a number of membranes that have connective qualities, such as the myelin sheath.

The two body cavities:
1) Dorsal cavity containing the brain and spinal cord.
2) Ventral cavity containing the thoracic, abdominal and pelvic cavity.
The thoracic cavity is also divided in to a mediastinum area, a pleural area where the lungs are located and the pericardial space where the heart is located.

Blood vessels
Consist of arteries, capillaries and veins.
Arteries – convey blood from the heart to the tissue at high pressure. Mostly carry oxygenated and nutrient rich blood. The largest artery is the aorta.

Capillaries – microscopic tubes which form a network through which the arterioles discharge blood into the smallest tributaries of the veins.

Veins – convey mostly de-oxygenated blood to the heart under low pressure. The blood flow is aided by:
1. Compression from contracting muscles.
2. Fall in the pressure in the thorax during inspiration draws venous blood into the thorax as well as air.
3. Valves in the veins prevent backflow.
Lymph vessels:
Are fine tubes containing a clear fluid called LYMPH. Lymph provides the mechanism for exchange of substances between the tissue and the blood.
Lymph nodes are firm gland-like structures which act as filters for
lymph and phagocytes carried in it.

Fascia are Whitish cords consisting of very fine filaments (nerve fibres) bound together in bundles. They have considerable tensile strength and can therefore be stretched to a moderate degree without damage.

Nerve fibers transmit messages (nerve impulses) either from the central nervous system (CNS) to various structures of the body (efferent/ motor nerves) or from the structures to the CNS (afferent/ sensory nerves).
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Nerves
(i) Superficial fascia – a fibrous mesh, filled with fat, connecting the dermis (deeper vascular dense layer of skin) to the underlying deep fascia. The thickness varies with the amount of fat in its meshes
(ii) Deep fascia – dense, inelastic membrane separating the superficial fascia from the underlying structures. It is continuous with the fibres of the superficial fascia, ensheaths muscles (and the surrounding vessels and nerves) and becomes continuous with the fascia surrounding the bones (periosteum). In other words, the sheaths are used for muscle attachment
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In order to study movement we have to look at bones and muscles of the body, as muscles move bones at joints. Muscles produce movement because they can be shortened (contracted) at will so at approximate the structure to which they are attached. The manner in which a muscle acts on a joint depends on its position relative to the joint.
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04/11/2022

What is Creatine ?

Creatine is an amino acid located mostly in your body's muscles as well as in the brain. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made creatine supplements. The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day.

Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. As a result, people take creatine orally to improve athletic performance and increase muscle mass.

People also use oral creatine to treat certain brain disorders, neuromuscular conditions, congestive heart failure and other conditions. Topical creatine might be used to treat aging skin.
What Dosage of Creatine is recommended?

Creatine monohydrate can be supplemented through a loading protocol.

To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases).

Krebs cycle the cycle of chemical reactions that are the major source of energy in living organisms. (ATP)
Adenosine triphosphate (ATP) is a molecule that carries energy within cells and is the main fuel source for high-intensity exercise. When cells use ATP for energy, this molecule is converted into adenosine diphosphate (ADP) and adenosine monophosphate (AMP). Creatine exists in cells in the form of creatine phosphate (or phosphocreatine), which donates a high-energy phosphate group to ADP, thus turning this molecule back into ATP.

By increasing the overall pool of cellular phosphocreatine, creatine supplementation can accelerate the recycling of ADP into ATP, thereby making more energy available for high-intensity exercise. This increased availability of energy can promote improvements in strength and power output.
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20/10/2022

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18/10/2022

WHAT IS PROTEIN AND HOW MUCH TO TAKE ?

Powder
Protein is one of the core building blocks of bone, muscle and skin and is required in the production of hormones, enzymes, and other chemicals. When it comes to improving your health and fitness goals, supplementing with protein powder is an essential macronutrient that helps to build muscle, repair tissue, and assist in weight management. Whether you’re a gym-goer wanting to gain lean muscle, a HIIT warrior wanting to help your muscles recover after an intense workout, or an everyday person wanting to manage your weight by choosing satiating snacking options, protein serves many purposes and is designed for people of all fitness levels.

As usual I have inserted links next to the product to assist you when you purchase.

DAILY PROTEIN REQUIREMENTS:

(Please Remember when you purchase your favorite tub of Protein the serving suggestions usually says take two scoops …etc to correctly work out your personal serving use the calculation below as we are not all one weight and need different levels of protein intake for our unique body and sporting endeavors:)

• Daily Protein Requirements
› RDA: 0.8g/kg body mass/day

› Endurance training: 1.4-1.6g/kg body mass/day

› Strength training: 1.6-2.2g/kg body mass/day.

› Energy restriction: requirements may be higher

› Older adults > RDA: 20-30g per meal

• Aging populations have increased

protein requirements, 1.4g/kg/BW

to Maintain Muscle Mass

COMPLETE & INCOMPLETE PROTEIN SOURCES:
• Complete Protein: foods which contain all of the essential
amino acids in sufficient quantities

• Incomplete Protein; foods low in or missing one or more of

the essential amino acids.

• All animal proteins are complete sources of protein

• Most plant-based proteins are considered incomplete.

• Soy and quinoa are the only plant based complete protein

sources.

What is the function of Protein ?
• Building Blocks of Muscle

• Building and Repair Body Tissue

• May Contribute to the Bodies Energies Needs

• Constituent of Cell Membrane

• Is responsible for the production of:

› Enzymes

› Hormones

› Antibodies

• 1g of Protein = 4 Kcal

PLANT PROTEIN
You can get all the essential amino acids from a plant-based

diet as long you have a sufficient, balanced & varied diet.

• Complementary Proteins (Protein Pairing): Mix and match

proteins throughout the day to consume adequate amounts of Essential Amino Acids.

Whey Protein Isolate:
Known for its fast absorption rate and leaner and lower fat profile, Whey Protein Isolate (WPI) offers one of the purest and highest sources of protein on the market. While both Whey Protein Concentrate and Whey Protein Isolate are derived from the same milk concentration, Whey Protein Isolate has gone through a more refined filtration process to remove most of the lactose content to create a high serving of protein, with the least amount of carbohydrates, fats and additives. Due to this filtration process, WPI is an extremely fast absorbing protein source, allowing your muscles to utilize it much faster than other proteins. WPI generally supplies about 90-95% protein.

Whey Protein Isolate is ideal for all fitness levels and generally a safer alternative for those who struggle with lactose intolerance or gastric stress. While generally less flavorsome in comparison to its milky counterparts, Whey Protein Isolate is a suitable solution for those seeking a pure and high protein formula that will encourage lean muscle growth, when paired with a healthy diet and solid workout regime.

Whey Protein Concentrate (WPC):

Known to help boost the effects of weight training, encourage healthy fat loss, build muscle, and assist with reducing food cravings, Whey Protein Concentrate (WPC) is the most common and popular form of whey protein. WPC generally supplies 60-80% protein, with the remaining 20-40% composed of fats and carbs.

While WPC is the least processed form of whey protein (compared to WPI and Hydrolysate), it is richer in other non-protein ingredients that are beneficial for a range of health and fitness goals, including fats, lactose, vitamins, and minerals, growth factors and IGG. Ideal for topping up your daily protein intake or for post-workout nutrition, a quality Whey Protein Concentrate will offer high protein, relatively low-carbs and fats, relatively fast absorption, a complete protein and a solid source of amino acids. However, if you’re lactose intolerant or struggle with digesting dairy products, Whey Protein Isolate is a smarter choice for you as Concentrate contains higher traces of dairy.

Casein Protein:
Casein protein is the ultimate slow-digesting dairy protein that will work hard while you rest. Casein is perfect for people wanting a time-release protein that will keep their muscles nourished while reducing muscle breakdown and helping to maintain and build muscle around the clock.

As a slow-releasing protein, Casein Protein Powder works by feeding your cells with amino acids at a slower rate and over a longer period. Unlike whey protein that is best-taken post-workout due to its fast absorption, Milk and Casein Protein Powders are best-taken just before bed to help you preserve muscle mass during a resting or fasting.

Mass Gainer: https://amzn.to/3TtdTG1

To increase muscle mass, it is fundamental that you first increase your daily calories above maintenance mode to provide your body with sufficient protein, carbohydrates and fat to build new muscle tissue. Yet, while increasing your daily food intake sounds fun in theory, it’s often easier said than done, which is where a high-quality mass gainer comes in handy.

A mass gainer is the efforts of a high calorie and high protein formula, designed specifically to assist you in muscle growth, without having to rely solely on a calorie-dense diet. And when used alongside a premium quality creatine and protein powder, bulking will be made much easier.

A mass gainer can be mixed with water, milk or juice and can be taken in the morning, between meals or post-workout.

17/10/2022

FREE WEIGHTS V RESISTANCE BANDS ! ! !

Today it is used commonly in both fitness and rehabilitation facilities around the world. Both elastic resistance and free-weight resistance such as barbells and dumbbells have several similar properties:
There are Commonly two common types of resistance bands:

· Flat Resistance Bands:
These resistance bands are made of one long wide piece of rubber. They come in different lengths and have different resistance levels.

· Tube resistance bands:

These resistance bands are made of rubber or cord and vary in length. Most of these bands come with attachments or cuffs on each end for different workouts, with foam or plastic handles. Foam handles are ideal as the foam will act as cushioning against soreness or blisters after an intense workout.

You should purchase a resistance band with comfortable, padded handles if you are planning to do exercises that require a firm grip.

Bands without handles are useful if you want to wrap the band or double it up for greater control over the resistance level.

Most resistance bands will be color coded to correspond with different resistance levels. However, not all manufacturers follow a color coded system so check the specifications on the resistance band before you buy it.

The resistance levels are usually organized into four main categories:

light, medium, heavy, and extra-heavy.

Each level has a different amount of tension that can be accessed by the user while using the band during an exercise.

Over time, you can move up to a higher level of resistance as you build muscle tone and body strength.

The Similarities:

Elastic resistance exercise, such as the use of elastic tubing equipment, has been used for almost a century (. It originally was used as a fitness technique, but eventually progressed to be used as a rehabilitation device.

a) both provide some form of resistance,

b) both allow a free range of motion,

c) both allow variable speed of movement, and

d) both allow progressive resistance.

All four of these properties are critical for the benefits offered by effective resistance-training programs.

Despite the similarities between elastic resistance and free-weight resistance, people would assume, due to the lightweight and “flimsy appearance of elastic resistance equipment such as elastic tubing, that free weights are clearly the better resistance equipment. However, studies have shown that muscle activity and peak load during elastic-resistance exercise is similar to free-weight resistance exercise3,7. This means that when comparing the same exercise performed with an elastic resistance device or with free weights, the amount of muscle fibers activated is similar and the amount of force provided by the muscle fibers is similar.

Studies on elastic resistance training have also shown that programs using elastic tubing, elastic bands and similar devices increase muscle strength and muscle size and decrease body fat in a similar manner to free-weight training programs.

The Differences:

In addition to the similarities that elastic resistance shares with free-weight resistance, there are several benefits that elastic resistance offers that free-weight resistance does not.

One of the most important benefits of elastic resistance is that, unlike free weights, it does not rely on gravity to provide resistance. This increases its potential for use in more functional movement patterns that mimic both everyday activities and sport-specific activities. Because free weights rely on gravity to provide resistance, they can only provide resistance in a vertical plane —the direction of gravity. This means that if you do an exercise with a free weight in the horizontal plane, such as moving your left hand (while holding a dumbbell) from the left side of your body to the right side of your body, there is no resistance to that movement.

With elastic tubing, on the other hand, you can have resistance when doing exercises in a horizontal plane. This means you can perform exercises such as twisting your body from side to side, side kicks and punches, as well as movements that mimic a baseball swing or basketball pass with elastic resistance. Performing exercises with resistance in a horizontal plane better prepares the individual for performing daily tasks—such as turning his body while carrying a heavy box—much easier and with less risk for injury. It also better prepares athletes for competitive movements that take place in a horizontal plane, such as swinging a baseball bat, and helps to prevent sports injuries.

Because elastic resistance does not rely on gravity to provide resistance, it is possible to change the emphasis placed on muscles during certain exercises.

This is made possible by changing the direction of pull of the elastic tubing or bands.

For example, it is possible to change the emphasis placed on the quadriceps and hamstrings during squatting or stepping exercises by changing the direction of pull of the elastic tubing.

The ability to change muscle emphasis is important for those who want to target specific muscles either for aesthetic reasons or for strengthening for sport competition. It is also important for those with injuries, as shifting the force more to certain muscles can help protect certain associated joints.

For example, greater hamstring emphasis during squatting or stepping exercises helps to protect certain structures around the knee.

This is difficult to accomplish with free weights because, as previously stated, they require the direction of force to be vertical, due to the reliance on gravity for resistance.

Another benefit provided by the fact that elastic resistance does not rely on gravity is that it provides continuous tension to the muscles being trained.

When you lift a free weight like a dumbbell in any direction other than straight up and down, the tension on the muscle can actually be removed at certain points in the range of motion.

For example, when doing a biceps curl with a dumbbell, as you curl the dumbbell up towards the shoulder, at the very top of the movement the dumbbell is literally falling towards the shoulder, this means that the tension on the biceps has been removed because the dumbbell is no longer being lifted up against gravity by the biceps.

When doing a biceps curl with elastic resistance, the tension is present throughout the entire range of motion because the elastic material provides resistance due to its own properties.

The fact that elastic resistance equipment does not rely on gravity also means that the elastic resistance equipment used can be inexpensive, lightweight and easily stored and transported despite its ability to provide strong resistance.

On the contrary, free weights must be heavy and cumbersome to provide strong resistance. In addition, free weights tend to be expensive as they are typically priced by the pound.

Another unique benefit of elastic resistance that free weight resistance does not offer is linear variable resistance (as the range of motion of the exercise increases, the resistance provided by the elastic equipment increases).

For example, when doing a biceps curl, as you curl your hand up toward your shoulder, the resistance of the elastic tubing increases.

As its length increases (from being stretched), it provides more resistance.

One of the benefits of this is that as the range of motion increases and the resistance increases, the number of muscle fiber's that are being used in the exercising muscle increase. The more muscle fibber’s being used, the greater the adaptations in muscle strength that can be achieved with the training program.

Another reason linear variable resistance, as provided by elastic resistance, is beneficial is due to what is known as the strength curve of muscles. The linear variable resistance provided by elastic tubing better mimics the strength curves of most muscles. A strength curve refers to the way a muscle’s or muscle group’s strength changes over a range of motion. Because of their anatomy, most muscles increase in strength over the range of motion until a certain point.

Biceps curl as an example:

As you curl the hand toward the shoulder, the muscle gets stronger up until about the halfway point of the range of motion. Thus, the biceps muscle is weakest at the start of the exercise and strongest at the halfway point of the exercise.

When doing a biceps curl with a free weight, the individual is limited to how much resistance he can use by how strong the biceps are at the beginning of the exercise (its weakest point). That means that during the biceps curl, the muscle is not receiving adequate resistance when the muscle is in its strongest point in the range of motion. When performing a curl with elastic tubing, however, the resistance increases as the range of motion increases.

This means the muscle is receiving greater resistance at its strongest point in the range of motion and therefore is receiving more adequate resistance to better stimulate strength adaptations.

Many individuals using elastic resistance report that they can feel a difference, such as a stronger burn in the muscles and greater muscle fatigue, as compared to when they use free weights. This is due to the linear variable resistance that the elastic resistance equipment offers. This allows a greater number of muscle fiber's to be used and taxed throughout the range of motion.

No Cheating….

A critical benefit of elastic resistance is that it prevents the user from “cheating” on the exercise being performed.

This is a common practice, especially for beginners, when using free weights.

Cheating involves the use of momentum to get the weight moving.

Once the weight has built up momentum, the muscle fiber's do not need to be maximally activated to continue moving the weight throughout the rest of the range of motion of the exercise.

The physical properties of elastic resistance devices do not allow the user to cheat by using momentum.

This is because the resistance from the elastic equipment comes from the stretching of the elastic material and not the mass of the elastic equipment.

The only way to continue a movement while performing an exercise with elastic resistance is to utilize more muscle fibers in the exercising muscle to continue stretching the elastic material.

Light resistance bands are ideal for people who are just starting to work out, as well as elderly users or users who have suffered an injury and need light resistance as they recover.

Light resistance bands allow the user to access three to six pounds or 1 - 3Kg of resistance.

These bands are often color coded yellow or pink.

Medium resistance are good for users who have an established workout and want to integrate resistance band training into an existing exercise routine.

These bands offer eight to ten pounds or 3-5Kg of resistance and are color coded green or red.

Heavy resistance bands work well for users who work out regularly and have a relatively strong muscle mass.

These bands offer users 5.4 Kg or 12 pounds or more of resistance and are color coded purple or blue.

Extra heavy resistance bands are ideal for experienced users who have used resistance bands before and are doing intense training. These bands can supply over 7Kg or 16 pounds of resistance and are color coded grey or black.

Resistance Bands are also available in Complete kit format for the beginner.

If you are someone really looking to implement resistance bands, I will Blog Post a few awesome workouts that I want to tell you about.

Gower Power Sports Nutrition has paved the way as a premium sport and health supplement supplier across the UK, South Africa and recently Europe. 

12/10/2022

Wow Gower Power Sports Nutrition 2005 Catalogue UK and still going Strong...

18/01/2022