Importance of Stretching and Warming Up

Importance of Stretching and Warming Up Stretching Fitness. The Importance of Warming up. Why do Gym teachers at school or college, personal trainers or sports coaches, have you warm up your body and do stretching techniques before exercising? It is for exactly the same reason that career athletes and sports professionals take their time to stretch and warm up before a practice or a match. The stretching will help greatly to prepare your body for the exercise that it is about to experience. However, before one stretches, it is usually vital, or at the least preferable, that you warm up first. Warming up does imply that you are preparing to exercise, just like getting ready. For example, in cold weather a car needs to be started and warmed up, before you move off in the car down the road. Manufacturers advise us to do this because starting up and immediately driving off is potentially damaging to the engine – the same logic applies to your body. Warming up will help to increase the temperature of your body to an optimum state while also preparing your muscles to be ready for exercise. Thus, warming up will actively help to prevent injuries to muscles, which may otherwise occur if you just start from cold and exercise. Warming up properly will also increase your heart rate, this will deliver more blood and therefore oxygen to your muscles while readying the body to burn more energy. Ideally five to ten minutes of warming up should be sufficient. You can warm up while doing the same movements that you will be doing for exercise, but just at a slower pace, like slow-motion. If you are going to run, then simply jog for those minutes to warm up, before building to your maximum and sustained effort. Preferably for all sports activities, after your body has warmed up, it is time to stretch. It is important to get into this habit because if you stretch cold muscles it will lead to injury, even a debilitating injury. But if you have prepared your muscles and they are warm, stretching correctly will reduce injuries and long term stress while also delivering to you improved flexibility, a greater range of motion, of posture and of coordination. The benefits are important and long term for you overall musculature. What is happening when you stretch the muscles? What does stretching actually do, and why can it sometimes hurt? What should stretching actually be making you feel? You do know that it is important to stretch, and that you feel the benefit after having stretched, but why is this, what happens to your muscles (and overall to your body) after a stretch session? It is all to do with flexibility. Your inherent ability to flex will come from many factors, i.e. the joints, the ligaments, your tendons and the muscles of your body. Some people, are simply born with loose ligaments and with more mobile bone joints. This is not something which you need to work on altering, for the ligaments connect the bones and are vital for the overall stability of the body. If you try to lengthen the ligaments, you will certainly face problems. Your attention in stretching is actually on the muscles, and equally on where the tendons and the muscles meet (the tendons connect the muscle to your bones). The tendons and the muscles are the important main physical structures for your flexibility efforts. It is that interface which you are concentrating upon. As well as the bone joints and the ligament structures, the muscle mass (i.e., what strength you have) will affect how supple you are and how far you can stretch. Training and conditioning affects greatly your flexibility. Focus on your muscles. How do they Work? Muscles vary greatly in their shape and their size, and they serve many different functions. Most of the larger muscles, such as the hamstrings and the quadriceps, control your motion. The other muscles, such as the heart, and muscles of your inner ear, perform different functions. However, at the microscopic level, all of the muscles of the body do share an intrinsic basic structure. At their highest level, the (whole) muscle is made up of so many strands of tissue known as fascicles. You see these strands of muscle when red meat or poultry is cut. Each fascicle is made up of fasciculi, these are bundles of muscle fibres. These muscle fibres are in turn made of several tens of thousand of thread like myofybrils, these contract, relax, or elongate. The myofybrils are also made up of several millions of bands laid end to end and known as sarcomeres. Each individual sarcomere is composed of overlapping thin and thick filaments known as myofilaments. The thin and thick myofilaments are in turn composed of contractile proteins, which are primarily actin and myosin. Your nerves connect your spinal column to the muscle. The point where the nerve and muscle connect is known as the neuromuscular junction. When electrical signals cross the neuromuscular junction, this is then transmitted deep inside your muscle fibres. Subsequently and inside your muscle fibres, the electrical signal stimulates a flow of calcium which then causes the thin and thick myofilaments to slide across each other. When this happens, it signals the sarcomere to shorten, and this generates force. Therefore when the billions of sarcomeres of the muscle shorten simultaneously, then it results in a contraction of the whole muscle fibre. If a muscle fibre contracts, it completely contracts. There is no event known as a partially contracted muscle fibre. The muscle fibres are not capable of varying in intensity during their contraction, relative to the load against which you are imposing. How then does the force of a muscle contraction result in a variance of strength from weak to strong? What occurs is that the more of the muscle fibres that are recruited, as and when required to perform the work requested of them, then the more those muscle fibres that are recruited by your central nervous system, the stronger is the force being generated by the muscular contraction. Fixator Muscles This may be a little technical and term heavy, but it will give you a better idea as to the complexity of what is actually happening in your body when movement of the body is under way. Fixators, are the muscles that provide you the necessary support that assist in holding the rest of your body in place, while movement happens. Fixators are sometimes also called stabilizer muscles. When you flex a knee, your hamstring will contract, and also, to some extent, your calf (gastrocnemius) and your lower buttocks. Meanwhile, your quadriceps are being inhibited (somewhat lengthened and relaxed) in order not to retard the flexion. In this example, the hamstring serves you as the agonist, or the prime mover and the quadricep serves you as the antagonist. The calf and lower buttocks serve you as the synergists. The agonists and the antagonists are generally found on opposite sides of the affected joint (such as your hamstrings and your quadriceps, or your triceps and your biceps), The synergists are generally located at the same side on the joint and near the agonists. Larger muscles will regularly call upon their smaller neighbours to function as synergists. The muscles are by nature extremely pliant, and they can stretch up to one and a half times their own length, whereas your tendons may be damaged permanently if they are stretched by just four percent beyond their natural length. When you are stretching a muscle, this means that it stretches out from the centre of the muscle belly, out to the point where the muscle and tendon meet. Overstretching means tissue damage. A gentle stretch will relax your muscles, allowing them to release and grow longer, yet too intensive a stretch can actually produce an inflammatory response. This means that your body is trying to repair some damage. Any time you cause yourself pain, then you are actually causing tissue damage. You do not want to create any form of pain or discomfort when you are trying to become increase your mobility while also enhancing your flexibility. Let your mind and body relax. In order for a stretch to reach the complete length of a muscle and reach deep into the muscle-tendon connections, then it is preferred that you hold each stretch for about one minute.. but don’t push it, work up to this optimum. Your stretches should be gentle. Try not to bounce when stretching, as this can damage your muscles. Stretching must never hurt you, so be sure to stop if you start to feel pain. Holding a stretch for 10-30 seconds will help your muscles lengthen. Your flexibility work, if done correctly, will produce a calming effect and even stretching before bed will help your mind and body relax, and produce a better sleep too equally your gentle stretching, will aid the body to recover and regenerate. Do not stretch if you have any injuries. Keep breathing during your stretches. Correct breathing ensures that your muscles get the oxygen required during stretching. Ensure that both sides of your body are equally stretched. It might feel natural to you to focus on a dominant side, yet one’s focus should be to stretch all muscles equally. Some propose that water is important to drink regarding your flexibility as an increased water intake is thought to contribute to better mobility, as well as enhanced total body relaxation. Stretching your neck. Tilt your head forward, but don’t rock it from side to side as this may be dangerous. Alternatively, stretch your neck to the left, then the right, go forward and backward, and return to centre. Angle your head with the ear towards a shoulder, then tilt your head backwards and roll it from left to right, then the right to the left in a 30 degree motion. Ensure that when the head is tilted backwards, you keep the jaw relaxed and even let your mouth fall open a little. Stretch the shoulder. Put an arm on the chest. Grasp your forearm with the other arm. Pull the arm until you feel your shoulder is stretching. Push the arm that you are stretching the opposite way so to contract the muscle if you notice that the chest is stretching instead of the shoulder. STATIC STRETCHING Static stretching is a traditional type of stretching that most people are more familiar with. For example, bending over and touching your toes is a great static stretch for your hamstrings and your lower back. With static stretching you will want to go to just at the point of discomfort and then hold this stretch if possible for 30-60 seconds. Go slowly at first, do not push yourself to the point of excruciating pain and so risk pulling or tearing any muscles. As you become more habituated to stretching, your pain threshold will increase and you will be able to maintain any stretches for longer and then to stretch deeper. Here are some static stretches that you can do easily. Chest. Shoulders and Biceps. Extend an arm and grasp a pole or other sturdy stationary object with one hand. Then slowly rotate the body away while keeping your posture upright. Keep going until you feel a good stretch in the chest, shoulders, and biceps. Hold this and then repeat it with the other arm. Try to do this stretch at least twice for each side. UPPER BODY STRETCH This stretch is quite easy, grasp a chin up bar and hang from it for as long as your strength will hold. You will probably feel the stretch throughout your entire upper torso. This can be repeated several times with different grips (e.g. wide, underhand, narrow, overhand). LATS/CHEST STRETCH Grab a bar or machine handle that is about waist high. Simply extend back as shown in the picture until you feel a good stretch in the lats and chest. Hold this for 30-60 seconds, take a quick rest and then repeat again. QUADS STRETCH Using a leg extension or seated leg curl machine, set the foot roller pad so that it is just lower then the height of your butt. Put the pin in the full weight stack so that the pad doesnt move. Then hook your foot over the pad as shown in the picture. And lean back and down until you feel the stretch throughout the quads. Hold this for 30-60 seconds and then repeat with the other leg. Do this stretch at least twice for each side. HAMSTRINGS STRETCH Extend your leg on a weight machine, rack, or some other object that is a bit higher then waist height. Straighten your leg and lean forward until you feel the stretch in the hamstrings. Try to grab your toes if you flexible enough, if not then just reach out as far as you can. Hold this for 30-60 seconds and then repeat with the other leg. Do this stretch at least twice for each side. LOWER BACK/HAMSTRINGS STRETCH This is pretty straight forward, just bend over with your legs straight and touch your toes. Hold this for 30-60 seconds, take a quick rest and then repeat again.

Levering Diversity and Inclusion in the Workplace

This article sheds light on how some companies approach diversity and inclusion training from a standpoint that may be doing more harm than good. The article speaks to what not to do or say as it relates to diverse groups of employees. Mainly to ensure no lawsuits occur or any laws are broken. However, a recent study by researchers from Harvard University, University of California at Berkeley and the University of Minnesota showed that diversity training that emphasizes the threat of lawsuits actually had a negative effect on diversity. In addition, attitudes about diversity showed no measurable changes after such training. The research showed that the problem with negatively directed diversity training was that it emphasized differences rather than similarities. The training tended to group people according to characteristics, such as color and religion, rather than individual preferences. Noting that race and religion, being such a â€Å"touchy† subject, put managers in a position where they felt they were being intrusive or encroaching on employees freedoms. Getting one step closer to breaking laws or having impending lawsuits. This article was written to suggest an alternate way of presenting diversity and inclusion as it relates to the work place. They suggest that training should focus more on similarities of diverse group members and non-diverse group members. This creates an open line of communication and appreciation that although a difference exists among them they still share common ground. They suggest that the key to successful training and in breaking down stereotypes is to focus on exercises that allow people to relate as individuals. Instead of using words like â€Å"diversity† or even â€Å"similarity,† turn the employee’s thoughts to â€Å"individuality. † At even the basic level all people can relate to being an individual. This individuality is generally more widely accepted than thinking of someone being a part of a â€Å"diverse† group. The major goal in addressing diversity from this stand point also shifts management’s mindset from what not to do to what they can do as it relates to positive diversity and inclusion training.

Procrastination and Homework

Do you procrastinate? Most of us put things off from time to time, like when were supposed to be studying for a test or starting our lengthy research paper assignments. But giving in to diversions can really hurt us in the long run. Recognizing Procrastination Procrastination is like a little white lie we tell ourselves. We think we’ll feel better if we do something fun, like watch a TV show, instead of studying or reading. But when we give in to the urge to put off our responsibilities, we always feel worse in the long run, not better. And whats worse, we end up doing a poor job when we finally get started on the task at hand! Those who procrastinate the most are usually performing below their potential. Do you spend too much time on things that don’t matter? You may be a procrastinator if you: Feel the impulse to clean your room before you get started on a project.Rewrite the first sentence or paragraph of a paper several times, repeatedly.Crave a snack as soon as you sit down to study. Spend too much time (days) to decide on a topic.Carry books around all the time, but never open them to study.Get angry if a parent asks â€Å"Have you started yet?†Always seem to find an excuse to avoid going to the library to start on the research. You probably did relate to at least one of those situations. But don’t be hard on yourself! That means you are perfectly normal. The key to success is this: it is important that you don’t allow these diversion tactics to affect your grades in a bad way. A little procrastination is normal, but too much is self-defeating. Avoiding Procrastination How can you battle the urge to put things off? Try the following tips. Recognize that a feisty little voice lives inside every one of us. He tells us it would be rewarding to play a game, eat, or watch TV when we know better. Don’t fall for it!Think about the rewards of accomplishments, and put reminders around your study room. Is there a specific college you want to attend? Put the poster right over your desk. That will serve as a reminder to be your best.Work out a reward system with your parent. There may be a concert youre dying to go to, or a new coat youve spotted in the mall. Make a deal with your parents way ahead of time— make an agreement that you can receive the reward only if you reach your goals. And stick to the deal!Start with small goals if you’re facing a big assignment. Don’t get overwhelmed by the big picture. Accomplishment feels great, so set small goals first, and take it day by day. Set new goals as you go.Finally, give yourself time to play! Set aside a special time to do whatever you want. Afterward, you’ll be ready to get to work!Find a study partner who will help you stay on track. Meet regularly to discuss your commitments and deadlines. Its a strange thing about human nature: we might be willing to let ourselves down easily enough, but we hesitate to disappoint a friend.Give yourself ten minutes or so to clean your space before you get started. The urge to clean as a procrastination tactic is common and it is based on the fact that our brains desire the feeling of starting with a clean slate. Go ahead and organize your space--but dont take too much time. Still find yourself putting off those important projects? Discover  More Procrastination Tips  to help you manage your time effectively.

Shakespeares Romeo and Juliet Essay - 672 Words

It is fascinating how the most famous plays in history have the most tragic endings. They are not what we would imagine a normal fairy tale ending to be like. In the play, Romeo and Juliet, by William Shakespeare, Romeo and Juliet are portrayed as star-crossed lovers. In the opening scene, the chorus states that Romeo and Juliet are two young lovers from opposing families who were destined to fall in love and eventually die together. Juliet’s parents have the perfect life planned for Juliet. She has the perfect fiancà ©, she was going to have a great family, and live happily until the day she died. But then it was love at first sight for Romeo and Juliet. They both know it was the wrong thing to do, but they went with it. Despite their best†¦show more content†¦This is describing death as kind of marriage and funeral as a kind of wedding. Like love and hate, the two major life events don’t seem so different after all. In the end, Romeo and Juliet fate is to be married but only though death. Another way Romeo and Juliet’s fate is destined is their family’s feud will only be over, only when Romeo and Juliet are dead. The Capulet’s and Montague’s both have many people on their side. Abraham and Sampson were feuding to each other. Abraham said to Sampson â€Å"Do you bite your thumb at us, sir?† Sampson replied, â€Å"I do bite my thumb, sir. / Do you bite your thumb at me sir? / [†¦] / No, sir, I don not bite my thumb at you, but I bite my thumb, sir† (I.I, 45-52). This is Shakespeare’s version of flipping someone the bird. The Capulet’s and Montague’s relationship affected many different people. The two families were â€Å"two households, both alike in dignity / In fair Verona, [†¦], / Whose misadventures piteous overthrow/ Doth with their death bury their parents’ strife† (prologue, 1-7). This is telling us that two families are going to finally get ove r their family feud. But it takes the death of their children for this to be released. They finally accept that their feud seals the fate of their children in the end. The final reason Romeo and Juliet’s fate is destined is even they both know deepShow MoreRelatedShakespeares Romeo and Juliet1499 Words   |  6 PagesEnglish class are struggling to pay attention. The teacher recites the lines from Shakespeare’s classic, Romeo and Juliet, but to most of the students, the words go in one ear and out the other, resembling the voice of Charlie Brown’s teacher. Shakespeare’s work has been around for centuries and has had a great impact on literature. Sure Shakespeare is no High School Musical modern, love-story, but Romeo and Juliet is a tale of two young lovers, who take their lives to be together. Back in theRead MoreShakespeares Romeo and Juliet703 Words   |  3 Pagesnot show his head. Go hence, to have more talk of these sad things. 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Some major inconsistencies occur, such as Mercutio dying at a beach, portrayed as a hero, instead of being at a bar, looking like a fool, Friar LawrencesRead MoreEssay on Shakespeares Romeo and Juliet1011 Words   |  5 PagesCreated in 1595, Shakespeares Romeo and Juliet is about two star-crossed lovers from opposing families who hold an ancient grudge. The theme is about love and hate throughout the play. Shakespeare built up the tension to Scene 5 from the start of Act 1 intelligently by, for example, building up the feud between the families. This build up of tension is essential to the context of the story and without this the play would not be as dramatically effective. Right from the very start, the feud betweenRead MoreGender In Romeo, Juliet And William Shakespeares Romeo And Juliet1500 Words   |  6 Pagesmasculinity; the ability to act boldly and with purpose. Both directors draw upon the themes of gender to tell their stories subtly and effectively. 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The central subject dealt within Romeo and Juliet is the subject of love.Read MoreWilliam Shakespeares Romeo and Juliet558 Words   |  2 PagesWilliam Shakespeare’s Romeo and Juliet is a tragic story of two young lovers whose lives are cut short due to the rivalry of their families, the Capulets and the Montagues. The family feud has been present for decades but once Romeo and Juliet meet they are instantaneously in love. Love at first sight some would say. But could love at first sight really be the case? No it could not. There are many things that serve to prove Romeo and Juliet were not in love. At the beginning of the play Romeo is inRead MoreTransformation of Juliet in Shakespeares The Tragedy of Romeo and Juliet976 Words   |  4 Pages  Ã‚   In William Shakespeares The Tragedy of Romeo and Juliet, love transforms Juliet. Early in the play, Juliet is a young girl who is very faithful to her family. After this young girl meets Romeo Montague, she begins to change. By the end of the play, Juliet is changed into a woman who is now very faithful to her husband, instead of her family. In the beginning of the play The Tragedy of Romeo and Juliet when Juliet is first introduced, she is introduced as a young girl who is very faithfulRead More Responsibility for the Deaths of Romeo and Juliet in William Shakespeares Romeo and Juliet1449 Words   |  6 Pages Taking Responsibility for the Deaths of Romeo and Juliet in William Shakespeares Romeo and Juliet Romeo and Juliet, the star crossed lovers, the perfect sadly losing there lives for their great love of each other. The tragic death has many characters to blame, but it is impossible to pinpoint the full responsibility on one individual character. 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