Jonathan Cozad 3-27-2017 Dr. John Stratman One Body = One Career Take Care of Yourself Work, work, work, with fatigued muscles the body feels to tighten with every movement, but the working man knows that there is another working in that space of fighting breathes just for a shot at an opportunity. Although the striving thrive there still stands a fine line between the under enough, grinding at the right amount, and into crossing the line. In often times an individual can give up on the beauty between the gains, and every so often the lack of time off gets the best of everyone, but in reality of it all what is the value of resting and restoring the body of the essentials it needs to thrive? What is the purpose and power of mental preparation as well as in physical preparation, and how can one keep the body in fine tune to maintain all abilities? A clean buildā¦ āāThe strongest buildings all started with a firm foundation. From the bottom you build, work your way in reverse and along the way one might miss a step, not all because they couldnāt manage it mentally but physically they lacked in the needed area to manage. So from the bottom you firmly standby a good, full complete diet which will pack the nutrients needed to support healthy organisms which are essentially your bodyās ability to react. āIn biology, an organism is any contiguous living system, such as an animal, plant or bacterium. All known types of organisms are capable of some degree of response to stimuli, reproduction, growth and development and homeostasis.ā (https://en.wikipedia.org/wiki/Organism). With a lack in ability to react or respond under the pressure, on top of possibly being out of the shape needed to react, the ligaments and joint would to be exposed to serious amounts of stress and could cause anything under a stress not exerted before without foundation to abruptly snap. ā The layers build when the nutrients are planted firmly, but you need energy to grow. In everyday an individual athlete is assumed to produce energy to facilitate for their activities. āCalories are a measure of the energy within food. In technical terms, a calorie is the amount of energy needed to raise a single gram of water 1 degree Celsius. Energy is needed by the cells to sustain repeated muscle contractions and to facilitate athletic performanceā (http://www.livestrong.com/article/311097-how-many-calories-should-an-athlete-have-a-day/). āAfter you work out, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).1 Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you restā (http://www.builtlean.com/2013/09/17/muscles-grow/). Coming back to speak on rest further in the paper, right now looking to understand that an athlete is looking to need to healthily consume enough calories to match what they have thus burned through various workouts and practices, and if one is looking to have a strong growth then they have to consume even more than that just to compensate. With a strong healthy diet for an athlete containing roughly 3,000 even potentially 4,000 plus calories it goes beyond the calories counter. In this diet an athlete can never forget that fats arenāt all bad but you cannot love them. Healthy caloric intake that is high density is the route one should ensure, incorporating in plenty of red meats, peanut butter, nuts of all kinds, avocadoes, potatoes, yams, and whole grain style pastas/ rice. As for maintaining sufficient energy on command to last, an Athlete should also make sure they get āabout 70% of its calories from carbohydrates, including breads, cereals, pasta, fruit, and vegetables, to achieve maximum carbohydrate storage.ā (http://www.webmd.com/fitness-exercise/features/nutrition-tips-athletes#1). In that carbohydrate storage you maximize the availability of glycogen which is what your muscles run their energy to contract of off, glucose, and running out of glycogen means youāre now turning to your fats to fuel youā¦ slowing those reaction times of the motor neurons seeking to stimulate the muscles needed. So carb loading a few days before an event or the night before a major workout is a major plus to the bodiesā ability to perform. During so one cannot give doubt to the matter of being hydrated, with roughly 65% of the human body being water weight, why wouldnāt you keep what makes up more than half of what you are? āHydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles," says Larry Kenney, PhD, a professor of physiology and kinesiology at Penn Stateā (http://www.webmd.com/food-recipes/features/quest-for-hydration#1). Which on top of water hydration, staying up with electrolytes can only help you that much more. Electrolytes being a factor in muscle fibers, a lack there of can throw of the homeostasis of an organism which is needed to grow. Electrolytes can be replenished mightily through various health waters and performance/ rehab drinks, as well as in grains, bananas, and almonds. What is growth without protein though? All crazed over protein power one can get lost in the over consumption of the wrong proteins. Look towards eggs, beans, meats, fish, and poultry in order to maximize the roughly 100-150 grams of protein needed to sustain muscle fiber recovery and growth. āGains. āā The power of power, once it becomes routine growth becomes dynamic.. All workouts very in their own separate and specials way, each having an individual technique in place in order to maximize the potential of the workout. Also to add in that no human being is alike another you cannot set a standard for how one should perform you can just compare verse the average, with that said there are few outside factors before the act of performance that can keep the body at its finest tune to perform on command. Since the build started strong one can though assume that the body is healthy from the bottom up, one works, works, works and accomplishes athletic feats that theyāve strived to desire but they seek more and to separate from the pack. ā Through various and plentiful stretching before, after and often in free time. āStretching increases range of motion and flexibility by lengthening soft tissues such as muscles and ligaments. It promotes fluid movement during athletic performance, decreases soreness, and minimizes injury. Stretching or flexibility training should be based on the individual needs and physical demands of the athleteās activitiesā (https://www.hss.edu/conditions_stretching-tips-athletes-dynamic-static.asp). āAs well as stretching, performing, and dieting, an athlete must remember the value of rest. āāBest said as so that the real workout doesnāt happen in the weight room, its after that in the down time that the body builds, recoups, and restores with the proper building the resting period becomes as valuable as gold. One can go and push limits to work on growth and productive structure strength but without the time in between a body can break down and deteriorate at a rate in which the body is unable to keep up with to be able to maintain healthy, quick, productive response. āThe Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. Itās just like learning any new skill; at first, itās difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.ā (https://www.verywell.com/the-benefits-of-rest-and-recovery-after-exercise-3120575). For every action, there is a consequence, may it be positive or negative thatās the product of so. With the growth, tear, and then rebuild the time needed to recover with an individual is solely based off that individual alone, a person must such become almost a scientist of their own body being able to listen to it and understanding that resting a certain muscle group is the most beneficial to breaking barriers and getting into another level of fitness and ability to react, stay healthy and perform at maximum levels. As to the part of a mental edge, relaxation in a matter with an activity as sport or athletic function is prime to peak performance. When a person feels relaxation the body can work fluidly and in sync to perfectly coexist. How does one come to face of relaxation in a matter of feats that must call on our smallest fibers to perform? With confidence in preparation, knowing that youāve done everything you can to make the most of the body given lets you thrive physically and mentally. When you lose that edge is when you get the sensation of discomfort or the negative impact of the āwhat ifsā. (āWhat if I canāt make this play, what if I cannot lift this weight, etc..ā), through meditation and putting oneās self mentally in situations that may call upon you in time can keep the bodies ability to produce such function in time as they should be. As well as training as you would perform then the body will have already done said action and it will be second to none to an athlete rather than a shock to the body which it may not be able to correspond with. Understanding that performance comes from preparation, on top of preparation comes confidence. When one feels prepared, they feel confidence and with confidence and great preparedness comes great performance. How does one get to that point though? ..Dedication. āā Bibliography "Organism." Wikipedia. Wikimedia Foundation, 26 Mar. 2017. Web. 27 Mar. 2017. JacobS. "How Many Calories Should an Athlete Have a Day?" LIVESTRONG.COM. Leaf Group, 28 Jan. 2015. Web. 27 Mar. 2017. "How Do Muscles Grow? The Science of Muscle Growth." BuiltLean. N.p., 04 Nov. 2016. Web. 27 Mar. 2017. Jaret, Peter. "5 Nutrition Tips for Athletes." WebMD. WebMD, n.d. Web. 27 Mar. 2017. Hatfield, Heather. "The Quest for Hydration." WebMD. WebMD, n.d. Web. 27 Mar. 2017. Elizabeth Quinn - Reviewed by a Board-certified Physician. "Why Athletes Need Rest and Recovery After Exercise." Verywell. N.p., n.d. Web. 27 Mar. 2017. ā"Stretching Tips for Athletes: Dynamic and Static Stretching." Hospital for Special Surgery. N.p., n.d. Web. 27 Mar. 2017. ā
