After the feedback from my first slam poem about my mum, I have decided to write another.
I would like it to be performed before the initial poem because this one is going to be about myself, and my journey. Although the rap wont be sad, I would like it to be personal to me, raw and hitting. This way I hope everyone can enjoy it and relate it to there own personal experiences.
Here goes:
Let me break it down,
My names Alice Chattaway as most of you know and with a surname like that don’t think I’m laying low.
I speak my mind and I know where I stand, start pissing me off, calling me names, just bare in mind that I can do the same.
People seem to think that women should be silent, but I’m speaking up for this gender and I’m not getting violent,
I’m not using my hands, just speaking my mind. Lets all chill, just being cruel to be kind.
Feeling the frustrations of having so much to say, yet time after time it’s me who has to pay.
Just because I played with Barbie dolls don’t think I can fit into the moulds that society has given us today.
So next time you take notes of the fucks I give, ask yourself a question…
Is she really that aggressive?
70918248
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The finest attachment for this is in a position to be a protracted
rope attachment or if not obtainable then it’s finest to do this one arm at a time with a D handle.
The purpose these must be your first choice is as a end result of they may allow you
to get your tricep into a fully shortened position which will enable for optimum contraction. The flexors
are situated on the inside (palm side) of the forearm and are responsible for extension and supination of the wrist and
forearm. A easy way to goal the flexors is a movement that involves curling your wrist/palms towards your physique.
It will not be practical to tone your arms in 2 weeks, however it could be potential
to see some features in less than a month with this 22-day program.
And whereas a lot of people discuss post-workout protein, it’s
extra necessary to make sure you’re constantly getting protein all through the day.
Doing nothing has its place, too, but lively restoration might be
more effective than whole relaxation for muscle restoration.
Aiming for 7–9 hours of quality sleep every night time is ideal for most individuals to maximize muscle recovery.
A constant sleep schedule, creating a snug sleep environment, and minimizing disruptions like enjoying with your telephone earlier than mattress
are all good ideas to promote sleep high quality.
Limiting your caffeine consumption in the afternoon and night, avoiding heavy
meals near bedtime, and minimizing blue light exposure from screens can even help improve the quality of your sleep.
If you’re not working the brachialis in your current workout, I can assure you it’s one of the reasons why your arms aren’t filling out the shirt sleeves.
You’re going to perform 4 sets to muscular failure, which will vary from
person to person. Make certain you go till you cannot do anymore reps
in good type. On Day three, we give your biceps a break and focus on the triceps with the
Bench Dip.
This small change within the line of pull effectively loads the long
biceps head, bettering peak growth. The cable tricep pushdown is an extremely effective train to
carve the again of your arms. Nonetheless, you must
drop your ego and focus on performing this train with the right type
to get the most effective bang in your buck. These supplements are
specifically formulated to spice up athletic efficiency, support muscle
growth and recovery, enhance energy and endurance, and assist total bodily fitness.
They are intended to enrich your food plan, not substitute a balanced
dietary consumption.
This is a great compound motion to have interaction different muscle
tissue within the higher body and set up good
ranges of stability. Using dumbbells as a substitute of a
barbell permits for a more individualized range of motion, which can be
especially beneficial for those with restricted shoulder mobility.
The seated dumbbell overhead press additionally engages your core, providing a complete higher body
exercise.
In the offseason they don’t look almost as spectacular
as they do on stage. And within the offseason, bodybuilders are (mostly) much heavier than on the bodybuilding stage throughout a championship.
Reverse barbell curls primarily target the brachioradialis muscle, which runs along the outer side of the forearm.
Moreover, the biceps brachii and brachialis present secondary
support and stabilization in the course of the motion. It’s easy to carry out the
movement of an exercise with out understanding the feeling
of an train, but only by understanding that sensation are you able to maintain the muscular rigidity
which sparks development. A neutral grip, like when doing rope extensions or an overhand
grip (palms facing down) with a normal bar, will deal with the lateral head.
Caffeine is a popular stimulant generally present in espresso and pre-workout dietary supplements, and drinking
caffeine can provide a quantity of benefits
for those seeking to construct bigger arms. To build larger arms, you should
keep a constructive power balance, meaning you devour more
energy than you burn. Tricep dips are a fantastic train for constructing the triceps, which are positioned on the again of the higher arm.
And just like yesterday, make sure you’re
utilizing that rest-pause approach to make sure that you get the entire repetitions completed.
The distinction here is that I want you to extend the weight another 5 kilos from final week.
Whether you performed a Triceps Pushdown or a Thumbs Up Dumbbell Bench
Press over the last two weeks, I need you to keep that sample going.
We come again a ultimate time to the Dumbbell Incline Water Curl, but this time, I want you
performing six pulses at the finish of EVERY repetition. So, once more, four units of eight repetitions
with a four-second eccentric contraction.
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Astrand 6-Minute Cycle Test
(A physical fitness assessment measuring aerobic capacity)
🌐 Target: 70% of max heart rate
⏱️ Activity: Running/jogging or cycling
🕒 Duration: As long as possible within 6 minutes
💡 How to calculate:
– Record the distance covered (in meters) during the last minute of effort.
– Use the formula: (distance in m / 6) × 3.2 = maximal
aerobic capacity (VO₂max) in ml/kg/min
**Objective**
The Astrand 6-minute Cycle Test is designed to assess an individual’s
cardiopulmonary capacity, which reflects the combined
efficiency of the heart and lungs during aerobic exercise.
This test is commonly used to evaluate the maximum oxygen uptake (VO₂max) and
to determine anaerobic threshold, providing insights into an individual’s endurance performance.
**Required Resources**
To conduct the test effectively, the following
resources are essential: a bicycle, a paddle resistance setting, a bike monitor or speedometer to track revolutions per minute (RPM),
a stopwatch for timing, and a method to calculate power output in watts.
Additionally, a way to measure lactate levels may be required
depending on the laboratory setup.
**How to Conduct the Test**
The test begins with a 5-10 minute warm-up ride at a low resistance setting to prepare the participant mentally and physically.
The main test consists of cycling at increasing resistance every minute until the participant can no longer sustain for one
full minute. The cool-down phase mirrors the warm-up, allowing the body to gradually return to normal activity levels.
**Convert RPM to km/hr**
The results from the test are often converted into kilometers per hour (km/h) for easier interpretation by cyclists.
This conversion can be calculated using the formula:
[ \textSpeed in km/h = \textRPM \times 2.8 ]
**Convert Speed to Watts**
To calculate power output, the speed is converted into meters
per second (m/s) and multiplied by the resistance force measured in newtons (N).
Power in watts (W) can then be determined using the formula:
[ W = \textSpeed in m/s \times \textResistance in N ]
**Assessment**
The results from the test are used to calculate various parameters, including maximum speed (Vmax), oxygen uptake (VO₂max), and anaerobic threshold.
Lactate levels may also be analyzed to assess lactate threshold, which helps identify endurance capacity.
**Analysis**
Data collected during the test is plotted against time, with specific attention paid to
the relationship between speed/power output
and lactate accumulation. This analysis helps
determine the participant’s ability to sustain high-intensity
effort before reaching fatigue.
**Target Group**
The test is suitable for healthy adults who are physically active or have completed a training program.
It is not recommended for individuals with significant heart or lung conditions without medical approval.
**Reliability**
The Astrand 6-minute Cycle Test has good reliability when conducted under controlled conditions,
ensuring consistent results across similar subjects.
**Validity**
The test is valid for assessing cardiopulmonary performance but may have limitations if measurement techniques are not precise or if environmental factors affect performance.
**Advantages**
– Non-invasive assessment of aerobic and anaerobic
capacity.
– Provides standardized testing protocol.
– Useful for comparing performance across different fitness levels.
**Disadvantages**
– Requires specialized equipment and trained personnel.
– The test may be time-consuming to administer and analyze.
– Potential safety concerns for untrained
individuals without proper warm-up.
**References**
1. American College of Sports Medicine, *ACSM’s Exercise Testing and Prescription*,
7th Edition.
2. Davies, S.J., & Thompson, P.D. (2003). *Exercise and its Benefits*.
3. Gaesser, G.A., & Lamb, K.R. (1998). *Interpretation of Anaerobic Threshold: Implications for Fitness Testing*.
**Page Reference**
This article can be found on page 15 of the fitness testing manual provided by the local sports medicine clinic.
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Performance-enhancing Drugs: Know The Risks
– **Physical Harm**: PEDs can lead to organ damage, including liver disease, kidney failure, and cardiovascular issues.
– **Psychological Effects**: Use can result in anxiety, depression, and behavioral addiction.
– **Legal Consequences**: In many places, possession or use of banned substances is
illegal and can result in fines or jail time.
– **Reversed Gains**: Steroid use often leads to reversible gains that can be lost
after stopping use.
– **Dependency Risks**: Regular use can lead to addiction and withdrawal symptoms.
Consult with a healthcare professional before considering any form of drug use.
Performance-enhancing drugs (PEDs) are substances that
athletes and individuals may use to improve physical or mental performance
beyond natural capabilities. While these drugs can be appealing due
to their perceived benefits, it’s crucial to understand the associated risks and potential
consequences.
### Research
– **Anabolic Steroids**: These are synthetic versions of male hormone testosterone.
They are often misused to build muscle and enhance strength.
– **Risks**: Include liver damage, hormonal imbalances, acne, and psychological effects like paranoia and aggression.
– **Androstenedione**: A steroid metabolite that mimics the effects of
testosterone.
– **What it is**: It’s used to boost muscle growth and athletic performance.
– **Risks**: Can lead to severe health issues, including heart problems and kidney damage.
### Education
– **Human Growth Hormone (HGH)**: Produced
by the pituitary gland, it helps regulate growth and repair in the body.
– **What it is**: Often abused for muscle growth and anti-aging benefits.
– **Risks**: Misuse can cause pituitary tumors, growth disorders, and other health complications.
– **Erythropoietin (EPO)**: A hormone produced by the kidneys to stimulate red blood
cell production.
– **What it is**: Used in some cases to enhance endurance and energy levels.
– **Risks**: Can lead to severe anemia, organ damage, and potential legal consequences.
### Fitness
– **Diuretics**: Substances that remove fluids from the body, often used to lose weight quickly.
– **What they are**: Commonly used in sports for weight management but can be harmful if misused.
– **Risks**: Include electrolyte imbalances, dehydration, and increased
blood pressure.
– **Creatine**: A naturally occurring compound in muscles
that helps with energy production during exercise.
– **What it is**: Widely used to enhance muscle strength and performance.
– **Risks**: Rare but can cause kidney damage if taken in excessive amounts.
### Appointments at Mayo Clinic
If you’re concerned about the health risks associated with performance-enhancing drugs or need guidance on safe alternatives,
consider an appointment at Mayo Clinic. Their expert healthcare professionals
can provide personalized advice and help you make informed decisions about your health and well-being.
### The Bottom Line
The use of performance-enhancing drugs is not
without significant risks to your health. Prioritize natural methods like proper diet, regular
exercise, and adequate recovery for enhancing both physical and mental performance safely.
### From Mayo Clinic to Your Inbox
Stay updated with the latest medical research and health tips by
subscribing to Mayo Clinic’s newsletter. Don’t forget to
verify your subscription in your inbox for exclusive
content and updates.
### Products and Services
– **Mayo Clinic Press**: Offers a variety of books on medical topics, including guides on healthy living and wellness.
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Explore more resources from Mayo Clinic, including information for medical professionals, businesses, students, researchers, and international
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and financial assistance programs to support your health journey.
### About Mayo Clinic
Mayo Clinic is a world-renowned healthcare organization dedicated to providing exceptional care, education, and research to improve lives globally.
They cater to diverse groups including medical professionals, businesses, students,
researchers, and international patients.
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This structured approach ensures the article is informative, concise, and aligns with the provided headings and context.
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