Energy System - Physical Challenge

http://www.youtube.com/watch?v=kJejhZorc34&feature=related

The ATP-PCr Energy System

The ATP-PCr energy system is the primary energy system which would be used in the physical challenge that is, the one rep max described in my SMARTY goal. The ATP-PCr system is the immediate energy system for the body (Sporting Excellence Ltd, n.d.); however it only lasts for up to ten seconds before it needs to be replenished. Thus, it is the desired energy system for explosive movement such as a deadlift or shoulder press (Rogers, 2011). 

 Baseline Data (Week 1)

Bench Press - 5 x 22.5kg

Shoulder Press - 10 x 11kg

Deadlift - 5 x 20kg

Squat - 10 x 20kg

Midway Data (Week 6)

Bench Press - 1 x 35kg
Shoulder Press - 1 x 27.5kg
Deadlift - 1 x 60kg
Squat - 1 x 60kg

 Final Data (Week 12)

Bench Press - Did not complete due to injury.
Shoulder Press - 1 x 31kg
Deadlift - 1 x 75kg
Squat - 1 x 75kg

Completion Of Physical Challenge

The identified goal was to be able to deadlift 60kg and shoulder press 20kg once each by the 25^th of October, this goal was achieved on the 11^th of September when midway testing was conducted. Thus, according to the attainable/adjustable section of the S.M.A.R.T.Y goal the goal weight then increased to 70kg deadlift and 25kg shoulder press by the 25^th of October, which were both surpassed on the final testing day (75kg deadlift and 31kg shoulder press).

The original goal was both achieved and surpassed due to the dedication and hard work to the task at hand, also elements of nutrition in the diet were altered and my sleeping pattern was changed to become more structured. The elements of nutrition in my diet which were altered include a higher complex carbohydrate and protein based meal directly after a session, more meals/snacks throughout the day, and a snack containing sugar before a session.  Water intake was also increased.

References

Sporting Excellence Ltd. (n.d.). Energy Systems in Sport & Exercise. Retrieved from: http://www.sport-fitness-advisor.com/energysystems.html

Rogers, P. (2011). Eating and Drinking for Energy in Exercise and Sports. Retrieved from:http://weighttraining.about.com/od/nutritionforweights/a/Energy-In-Exercise-And-Sports.htm

Sconiers, H.E. (2011). What are the Benefits of doing a Basic Squat? Retrieved from: http://www.livestrong.com/article/403187-what-are-the-benefits-of-doing-a-basic-squat/#ixzz2BVCZqbu7

TeachPE. (2012). Weight Training – Bench Press. Retrieved from: http://www.teachpe.com/strengthening/bench_press.php

Fitnessscrolls. (2012). Compound Exercises or Isolation for Rookies? Retrieved from: http://www.fitnessscrolls.com/compound-exercises-or-isolation-for-rookies/

Weil, R. (2012). Tips for Designing a Weight-Lifting Plan. Retrieved from: http://www.emedicinehealth.com/strength_training/page11_em.htm#tips_for_designing_a_weight-lifting_plan

araeberhardt36. (2011). Exercise Physiology - ATP, CP etc. Retrieved from: http://www.youtube.com/watch?v=kJejhZorc34&feature=related

 

Michelles SMARTY Goal

Specific – Deadlift 60kg and shoulder press 20kg (1rm).

Measureable -60 and 20kg.

Attainable/Adjustable – increase weight to 70kg deadlift and 25kg shoulder press if goal is achieved prior to goal end date. Decrease weight to 50kg and 17.5kg if not on track by mid way testing.

Relevant – relevant to help me improve performance in my job.

Time Bound – 25^th October.

Yourself – be able to lift a keg at work and a tray of glasses over my head. 

My physical challenge and goal is to be able to deadlift 60kg and shoulder press 20kg once each by the 25th of October. This challenge has been set in order for me to improve my strength so I am able to lift and change a keg, and lift a tray of glasses over my head, thus improving my abilities and work performance as a bartender. 

Exercise Programme - Physical Challenge

The exercise programme consisted of four main exercises chosen to support the physical challenge. These exercises were; deadlift, squat, shoulder press and bench press. Other supporting exercises were then added along the way. Squats work the lower body, specifically the quads, hamstrings and glutes, help with the development of balance and strengthen the core (Sconiers, 2011), thus squats were chosen in accordance to compliment and enhance the deadlift. Bench press was selected to aid the shoulder press, as it engages both the triceps and the anterior deltoid (TeachPE, 2012). 

Compound exercises have been chosen over, or in conjunction with isolation exercises to ensure a full, well rounded routine, of which the main group of muscles are trained and strengthened together to minmalise the risk of specific 'weak' areas (Fitnessscrolls, 2012).

Endurance was trained before strength as it follows the basic scale of progression and it also assists in maximising strength gains and minimising the risk of overtraining and injury (Weil, 2012).