Sprinting speed Essay Example for Free

Sprinting speed Essay My aim is to undertake a 6 week exercise programme to improve my sprinting speed I will do this by doing a 6 week circuit training programme with activities specifically important to improve my arm strength as I need stronger arms to pump faster and for more power. My deltoids and Trapezius possibly my Latisimuss Dorsi for the same reason. My overall torso muscles as you need strong pectoral and abdominal muscles for sprinting. My legs so my hamstring and quadriceps obviously needed for sprinting I will build these muscles to get the maximum power that can be achieved also I will need my gastro neumus for the same reason. All these activities that I undertake will be directly needed for my chosen sport sprinting. Flexibility and muscle endurance will also be built up over this period of time. Aspects of fitness that I will need in sprinting  Muscular endurance: my muscular endurance is quite good as you will see from my first table of results so I will not focus too much on improving this although getting it up will help my overall speed and it will go up with time as I complete the circuits.  Flexibility: my flexibility is quite poor so I will need to get this up mainly just by simple and more complex stretches at the start and end of my circuits. As better flexibility helps for longer strides and therefore longer strides mean a faster pace. I do not expect my flexibility to go up dramatically as my exercises arent focused on this aspect of fitness. Strength and power: are the main aspects I will need to improve. Both of these are quite strong for me but to get a faster sprinting speed I will need to improve them further and I expect a positive increase by the end of my 6 weeks which is why most of my exercises will be focused upon this aspect of fitness.  Why I am doing this 6 week programme. I am doing this programme to improve my overall sprinting speed and my power.  Who decides? I decide all the activities I do and the results are just for me there is no limit or expectation this is purely about my results nobody elses. Im the one deciding everything as Im the one who is going to be doing all the exercises and who knows my capabilities better than me. (Rhetorical question.) My personal profile My name is Bob Rose born 29/11/1991 I am 15 years of age. My Somatype is mesomorph. I am 60kg, 173cm. My sprinting speed for the 100ms last measured as 12.13 seconds.These are what exercises I shall be doing and how many each two weeks in my circuits each set will be repeated 3 times a day so weeks 1/2 I shall do that amount 3 times for a days circuit but its broken up like that to makes things easier and not so boring. Then weeks 3/4 I do the same thing etc same with weeks 5/6. The exercises I am doing and what part of the body they will be exercising  Exercise 1. Dips these are a fairly easy exercise to do but after a lot of them you get cramps in your triceps which is the area you are working on in this exercise. A very good exercise for arm strength. Area G on the labeled picture above.  Exercise 2. Shuttle sprints are quite a difficult exercise as they demand using the whole body just about a tiring exercise but very good for building muscular endurance. This is the perfect exercise for me to improve my sprinting speed as this is sprinting just over shorter distances for longer. This exercise improves cardiovascular fitness. On the muscular skeletal diagram at the top it is groups all. Exercise 3. Burpees are a very difficult exercise that requires nearly full body like shuttle sprints but this needs more power and effort to complete successfully. Burpees are very tiring but they are one of the best methods of training overall muscular strength and endurance for the fact that they use the whole body in a straining exercise that can be done at a quick enough pace to hurt a lot. On the muscular skeletal diagram at the top it is groups all. Exercise 4: Toe skipping is simply just skipping on your toes the idea that this keeps the gastro neumus fully tensed for the duration that you do the exercise so therefore it doesnt get the chance to relax. So this exercise builds your gastro neumus, quadriceps and hamstrings but mainly the gastro neumus. This improves the stamina and power from the legs so the capability to run further, faster and longer. No picture needed as we all know what skipping looks like. On the muscular skeletal diagram at the top it is groups D and J.  Exercise 5: Wall squats are a painful and fairly difficult exercise over a period of 1-5mins the exercise builds the quadriceps and hamstrings as the main part of development therefore useful for building power and endurance as this is a long timed exercise in most cases. A ball can be used to increase the strain on the legs. On the muscular skeletal diagram at the top it is groups D and J. Exercise 6: Squat thrust are exactly like a burpee without the jump at the end a lot less tiring but still a moderately difficult exercise. Builds the same area as the burpee but puts more strain on the pectorals, abdominals and Latisimuss Dorsi as there is no jump to relieve pressure. No picture needed. On the muscular skeletal diagram at the top it is groups D A and H.  Exercise 7: Bench jumps are quite self explanatory as you just jump over benches either with just one leg so more like running over but not touching them jumping with one leg then switching the leg you are jumping on or the hardest way is to jump with both legs in the air and raising the knees pretty much as high as possible for every jump. This exercise builds quadriceps, hamstrings and gastro neumus as the main areas used are your legs it is a fairly easy exercise but when done in a circuit with other leg exercises like the one I did it can be found very difficult as the repetition of lifting your legs puts a lot of effort. It also builds muscular endurance as it is you normally bench jump 50+ times so it helps improve endurance in the legs which is very important for my main aim to improve my sprinting speed. On the muscular skeletal diagram at the top it is group E and J the gastro neumus is not labeled. Exercise 8: Sit ups are when you go from lying down with your legs at an angle and feet flat on the floor then from this position you put your hands by the side of your head and raise your torso until your elbows touch your knees. This exercise improves abdominal muscle significantly which therefore helps tone the abs and lose any fat helping me to sprint faster also more power can be exerted with stronger abdominals. To improve the degree of difficulty you can add a twist so one elbow touches the opposite knee and keep repeating this also twists the abs therefore making the exercise harder. On the muscular skeletal diagram at the top it is group D. Exercise 9: Press ups the press up is were you go from a face down position with your toes on the floor and hands only and then raise and lower yourself repetitively. This exercise builds the biceps, triceps, pectorals, latisimuss dorsi, trapezius and deltoids. On the muscular skeletal diagram at the top it is groups A, B, C, G, H and F. This is important as it will improve my arm and shoulder muscle therefore resulting in me being able to produce more power through my shoulders and arms. Exercise 10: The dreaded chin up I myself found this exercise not too bad as I have a bar at home but do not be fooled this is along with the burpee the hardest exercise in the book as you are hanging from a bar with your palms facing you and a wide arm posture you then bring yourself up to the bar so that your chin is level or slightly above the bar. Then you lower yourself slowly and repeat the exercise. This exercise puts a lot of strain on the arms and shoulders and that is what is holding your whole body weight. The muscles improved are the deltoids, trapezius, biceps, triceps, latisimuss dorsi, and to some extent the pectorals and abdominals as they tend to be quite tensed during the exercise. On the muscular skeletal diagram at the top it is groups A, B, C, G, H, F and D.

Analysis of Donahues Sister from Thom Gunn’s The Passages of Joy Essay

  Ã‚  Ã‚   Thom Gunn, an English poet who has spent most of his life living in the United States, is a member of what has come to be called the "Movement". Members of the Movement "rejected what seemed to them the Romantic excesses of the New Apocalypse (whose most prominent member was Dylan Thomas), and. . .were equally dissatisfied with the modernist revolution led by [Ezra] Pound and [T.S.] Eliot" (Ellmann and O’Clair 1335). Gunn has criticized modernists for "strengthen[ing] the images [in their poetry] while...banishing [the] concepts" (Qtd. in Ellmann and O’Clair 1335). Members of the Movement "sought greater concreteness and a less high-flown diction for poetry" (Ellmann and O’Clair 1335).   Ã‚  Ã‚   Thom Gunn is known for writing poems that are not only concrete, but that can also be thought of as quite risky. Gunn has never been a cautious poet (Ellmann and O’Clair 1335), instead choosing to deal with subjects that are very "real," and in some cases very controversial. Gunn confronts the issue of alcoholism and its effects, not only on the alcoholics, but also on those who care about them, in his poem "Donahue’s Sister," which was published in 1982 as part of a book of poems entitled The Passages of Joy.   Ã‚  Ã‚   "Donahue’s Sister" begins with the two characters, a man and a woman (presumably Donahue and his sister), encountering each other at the head of the stairs. The first two lines read, "She comes level with him at / the head of the stairs," and indicate a sense of competition and tension between the two people. Immediately, it is apparent that there is a power struggle going on between the man and the woman. At this point, the reader has not been told the source of the competition between the characters, but there is a sense ... ...poetry is not intellectual... rather, it explores concrete reality in a sensuous manner" (Parini 138). Gunn paints a colorful and all-too-believable picture of the effects of alcoholism. He does not attempt to pass judgment, though. He does not condemn the alcoholic, or glorify the man who tries to help her. He simply shows us an honest depiction of alcoholism, and allows us as readers to make our own moral judgments. Works Cited Ellmann, Richard and Robert O’Clair, eds.   The Norton Anthology of Modern Poetry.   2nd ed.   New York: W.W. Norton, 1988. Giles, Paul.   â€Å"Landscapes of repetition: the self-parodic nature of Thom Gunn’s later poetry.†Ã‚   Critical Quarterly 29.2 (1987): 85-99. Parini, Jay.   â€Å"Rule and Energy: The Poetry of Thom Gunn.†Ã‚   The Massachusetts Review 23 (1982): 134-151. Sanborn, Patricia F.   Existentialism.   New York: Pegasus, 1968.

Jextra Neighbourhood Case Analysis Essay

The Jextra Neighborhood case study is an evidence of the growing effort by Multi National Corporations to extend their operational base to take advantage of the increasing benefits associated with globalization. The case highlights the managerial capabilities and style of the Manager, Tom Chong; the cultural variations in the perception of business as an entity and its relationships with society, employee attitude to work ethics, and legal variables governing the operations of international corporations. The Malaysian system poses a socio-ethical dilemma especially with the giving and receipts of bribes by appointed employees as well as the exchange of favors (or request thereof) between government officials and businesses. How Should Tom Chong resolve the issue? Concerning the Mayor of Klang’s request, Chong must first assess his own degree of power and authority implied by his position as Country manager. The appointment of a country manager as part of the organizational hierarchy conforms to the management principle of authorization, which mandates equable authority and power to enable managers carry out assigned duties. Such authorities usually have limitations especially in situations where the action or inaction of the officer will affect corporate commitment financially or otherwise. Due to the value of financial capital involved, and the legality thereof, Chong should refer the request in a memo to his immediate boss with copies to corporate headquarters in line with the principle of communication, which encourages a forward-backward linkages and consultative approach to organizational decision-making processes. Even if the legal implications are favorable, the final decision made with regards to the mayor’s request must take into consideration the various business indices such as the time needed to break-even and recoup investment, potential market size, growth matrix and competitive threat for comparison with larger corporate goals. The original Jextra store plan did not consider the flyover road as a priority, which may help narrow the choice options to the school project. In addition, Malaysia law is silent over business contribution for social programs and there is wide example for the practice. If considered, Jextra could make the school financing process public and  transparent with payment made directly to a body appointed by the city administration that has oversight for contributions and disbursement, and controls for effective accountability. What Should Chong do, about the rumors about the bribery and kickbacks to the category manager (CM)? As the country manager, dealing with the bribery and kickback rumors by the CMs is within Ching’s administrative supervision and jurisdiction. In this case, the CMs are expected to be accountable to him and to carry out their duties according to the laid down procedures as dedicate in the Jextra Code of conduct. Chong should first have a close door meeting with Arif Alam and inform him about the information he has received about the activities of the CMs in general as well as the seriousness of its implications if anything should known. He should then recommit the CMs and all other employees to the Jextra Conduct Code (JCC) by running workshops for the staff. At the conclusion of the workshop, the CMs should make to sign an undertaking that expressly promise their commitment to the JCC. The workshop can made an annual event during which personnel from corporate or regional headquarters could be asked to attend for added importance Suppliers, individuals and organizations that do business with Jextra should also be educated about the Jextra CC from the first time a business relationship is established. Contractual agreement must have a section enforceable at law that details an understanding of the requirement for honest dealings devoid of bribery kickbacks and other corrupt practices to, from or by a Jextra employee during the period of the business relationship. The agreement should also make clear procedures for business engagement and the consequences for a breach including abandon and prosecution. Does the jextra Business Code of conduct help chong in resolving the issue? Jextra’s business conduct code does not seem helpful to the manager, Chong in resolving the bribery and kickback issues at the organization. In the first place, the document is settled in ‘cautions and admonitions’ instead of the inherent force of the law. What is more, there are no meaningful arrangements in the document. Besides, even though the code allows gifts and entertainment of ‘small/minimal’ value to guest and suppliers, there is no definite amount given either by department or rank/title such that, the value herein involved may be subjected to acceptable interpretations and variations from department to department and between individual employees. Such lack of  specificity exposes the manager Chong and limits the options available to him for dealing with personnel/employee conduct because of the likelihood that, employee may see his actions as ‘refer his own measures’ instead of company regulation. Are these the kind of issues that Chong should have anticipated as a country manager? As a manager of an international company, Chong should expect to encounter cultural variations or collisions in business and social relations in Malaysia. Local expectations and company ethical policies do sometime clash during the execution of business objectives. However, managers must advice staff to stick with the tried and tested laid down policies. Managers many recommend a review of policies in the face of strong objective evidence for alternative approaches. Such ethical pursuit may help the company in case of legal suits; solidify the managers observed integrity whiles setting a standard for change.

Explain Juvenile Delinquency in Terms of Hirschi”S Social...

TITLE: EXPLAIN JUVENILE DELINQUENCY IN TERMS OF HIRSCHI†S SOCIAL BONDING THEORY, WITH SPECIAL REFERENCE TO THE CASE STUDY Table of Contents Content Introduction Overview of Travis Hirschis Social Bond Theory Applying Hirschi’s Social Bonding Theory to the Case of Susan Fryberg Critique of Self-Control Theory Summary Conclusion References Introduction In this assignment I will try to explain juvenile delinquency in terms of Hirschi’s social bonding theory, with special reference to the case study of Susan Fryberg. I will briefly introduce you to Travis Hirschi and walk you thorough his social bonding theory. I will show how events that unfolded in Susan Frybergs life can be explained†¦show more content†¦Reconciling Hirschis two control theories has attracted the attention of theorists (Felson 1997) as much as Hirschis earlier social bond theory attracted the attention of researchers anxious to measure the four elements of the social bond -- attachment, commitment, involvement, and belief (Wiatrowski et. al. 1981). In 1969 Travis Hirschi presented four social bonds which promote socialization and conformity. These include attachment, commitment, involvement and belief. He claimed that the stronger these four bonds, the least likely one would become delinquent. Hirschi first assumes that everyone has potential to b ecome delinquent and criminal and it is social controls, not moral values, which maintain law and order. Without controls, he argues, one is free to commit criminal acts. Hirschi further assumes that a consistent value system exists and all of society is thus exposed to such a system. Moral codes are then defied by delinquents because their attachment to society is weak. While Sykes and Matza believe that delinquents share the same values and attitudes as non delinquents, Hirschi views delinquents as rejecting such social norms and beliefs. Assumptions of Hirschi’s social bonding theory (these ideas are drawn from Goode: 1994, 1997, 2001, 2005; and Pfohl, Images of Deviance and Social Control, 1985 and the Study Guide for this module) Individuals are naturallyShow MoreRelatedEssay about Hirschi’s Social Bonding Theory 1195 Words   |  5 PagesIn criminology, researchers have constantly tried to explain why people commit crime and engage in juvenile delinquency. Many theories have emerged for over a century about why people commit these deviant behaviors. Macro-level theories focus on social structures and the effects of those structures on the human behavior. Basically, macro-level theories explains aggregate crime. Micro-level theories focuses on individuals and their interactions with various groups of people. For example, the relationshipRead MoreEssay on Criminological Theories13456 Words   |  54 PagesStudent Study Guide for Ronald L. Akers and Christine S. Sellers’ Criminological Theories: Introduction, Evaluation, and Applications Fourth Edition Prepared by Eric See Youngstown State University Roxbury Publishing Company Los Angeles, California 1 Student Study Guide by Eric See for Criminological Theories: Introduction, Evaluation, and Application , 4th Edition by Ronald L. Akers and Christine S. Sellers Copyright  © 2004 Roxbury Publishing Company, Los Angeles, California