Climate Change Affect Plants Essay Example for Free

Climate Change Affect Plants Essay Historical climate change has had a profound effect on current biogeography, so we can expect our ongoing and rapid climate change, to have as great an effect. Climate change has important implications for nearly every aspect of life on Earth, and effects are already being felt. * Temperatureeffects–average, minimum or maximum can be important determinants of plant distribution For example the Palmae/Arecaceae are cold intolerant as their single meristem is susceptible to frost. Conversely, boundaries between vegetation types (e. g. Arctic treeline) are generally determined by summer warmth * Rainfall is also an important determinant: for example it affects the balance of grasses to woody vegetation * Other factors such as soil type or herbivory may also be affected by climate change. Effects on Plant Diversity * Species ‘left behind’ as they are unable to change distribution fast enough. Species with long life cycles and/or slow dispersal are particularly vulnerable. Some isolated or disjunct species are particularly vulnerable, as they may have nowhere to go. These include Arctic and alpine species, and Island endemics Coastal species which will be squeezed between human settlements and rising sea levels. * Plant genetic composition may change in response to the selection pressure of climate change. * Some plant communities or species associations may be lost as species move and adapt at different rates. Increased invasions by alien species may occur, as conditions become more suitable for exotic species whilst native species become less well suited to their environment (for example, Bromus is more invasive in wet years (Smith et al, 2000)). This is especially true given human interventions which have deliberately and accidentally facilitated the spread of species across the globe. * Many plant communities act as sinks (store carbon), which helps to offset carbon emissions. However, over the next 70 years, the effects of climate change on plants mean many terrestrial sinks may become sources.

Physiological Demands Of The Marathon

Physiological Demands Of The Marathon Mark Speedie is a national level runner, aged 25. Historically his training has involved continuous running training but he understands that interval training and/or resistance training may further enhance his performance. The aim of the marathon is to maintain a high power output over the official 42.195km distance, a feat which requires substantial physical and psychological preparedness (John A. Hawley Fiona J. Spargo, 2007; McLaughlin, Howley, Bassett, Thompson, Fitzhugh, 2010). Success in the event depends upon a number of physiological, psychological and environmental factors. National level marathon running demands a high aerobic capacity and the ability to perform at a high fraction of it for a sustained period of time. A complex interplay of cardiovascular, musculoskeletal, pulmonary, and metabolic systems is necessary to achieve this. The purpose of this summary is to outline the physiological demands of the marathon, the mechanisms of performance resultant of the aforementioned characteristics and to introduce training methods documented in recent literature to enhance attributes and performance (time) of the marathon at national level. A.V Hill (1926) reports a high VO2Max to be the key determinant underpinning endurance performance. Astrand and Rodahl (1986) describe VO2Max as the highest rate at which the body can uptake and utilise oxygen (O2) during severe exercise at sea level; it sets the ceiling of ATP production through oxidative phosphorylation and is a key determinant of marathon performance. VO2max is traditionally increased as a result of performing high volume, low intensity (60% VO2Max) long slow distance (LSD) running. The volume of oxygen consumed (VO2) (Berger, Campbell, Wilkerson, Jones) at a given work rate, is more commonly termed running economy (RE) or described as the metabolic cost of running (Cr). McLaughlin et al., (2010) report a strong correlation between RE and 16km time (r =0.812), Billet et al. (2001) suggest a strong correlation between VO2Peak and Cr (r=0.65, P= 0.04), and Midgley et al. (2006) detail highly correlated (r=0.62) improvements in RE with LSD training (Midgley, McNaughton, Wilkinson, 2006; McLaughlin, et al., 2010), similarly resistance training has been reported to derive similar improvements in RE ( Bonacci, Chapman, Blanch, Vicenzino, 2009; Storen, Helgerud, Stoa, Hoff, 2008a). Research on lactate threshold (LT) suggest it is a sound predictor of marathon race velocity (Coyle, 2007). Once considered largely a waste product of glycolysis lactate (La-) is now considered an important metabolic fuel (Gladden, 2004). La- increases are indicative of work rates exceeding possible levels of fat oxidation required to sustain ATP production, therefore intracellular signalling stimulates glycogenolysis and glycolysis to meet ATP demands (Joyner Coyle, 2008; Spriet, 2007). The efficacy of alternative training protocols said to enhance physiological traits of marathon performance are emerging. Improvements of up to 7% in RE are been reported following resistance training protocols (Berryman, Maurel, Bosquet, 2010; Paavolainen, Hakkinen, Hamalainen, Nummela, Rusko, 1999; Saunders, et al., 2006; Spurrs, Murphy, Watsford, 2003), primarily due to superior stretch shortening cycle (SSC) function in consequence of increased musculotendinous stiffness (A. N. M. C. Turner Jeffreys, 2010). Similarly, SIT is purported to improve endurance performance through possible mechanisms including muscle La- buffering capacity (Laursen, 2010), enhanced enzymatic functioning, skeletal muscle remodelling (Burgomaster, et al., 2008) and metabolic adaptations such as mitochondrial biogenesis (Hawley, et al., 2007). Moreover hypothesis surrounding muscle fibre type transitions and hybrid myosin isoforms, suggest SIT and high intensity interval training (HIIT) may elicit str uctural changes resulting in a greater oxidative capacity of muscle and improved endurance performance (Kubukeli, Noakes, Dennis, 2002). The following article will discuss these mechanisms in further and include recommendations of various training protocols, reported to improve performance. . Word count: 574 Athlete Profile Mark Speedie National athlete, Mark Speedie, has traditionally employed continuous training protocols for race preparation, 71% of total training volume comprising of low intensity training ( Table 1. Athlete Profile: Mark Speedie, sub-elite marathon runner NZ Ranking 4th Current career goals 2016 Olympic podium contender Age (years) 25 Weight (kg) 60 Height (cm) 172 PRM (hr:min:ss) 2:22:00 vMarathon (km.hr-1) 17.8 VO2Peak (mL.kg-1.min-1) 70 LT (%VO2Peak) Unknown Cr: (mL.kg-1.km-1) Unknown MHR (BPM) 195 Cr = Metabolic cost of running (aka running economy), LT = Lactate Threshold, MHR = Maximum heart rate, PRM = personal record for the marathon, vMarathon = velocity for marathon distance In addition to the efficient, integrated nature of body systems required to produce elite performance, body mass and composition, as described by Pollock et.al.,(1977) reported elite marathoners ideally weigh between 59.6 and 66.2 kg with a body fat percentage of approximately 5  ± 2%. A lean stature has been reported to more economical during endurance events for movement efficiency, aerobic economy and heat dissipation (Billat, et al., 2001; Pollock, et al., 1977). Assessments Before recommending new training protocols, it is important to determine the current physiological status of Mark using appropriate, valid and reliable assessment strategies. Laboratory Assessment Intermittent or continuous treadmill protocols performed in the laboratory are used to obtain information pertaining to aerobic function, including VO2Max, RER and metabolic cost of exercise (Cr, RE). Intermittent treadmill protocol is widely used, and has the advantage of 30s recovery periods in which blood samples can be taken to measure substrate levels such as lactate (BLa-). A minimum 3 minute increment is recommended by ACSM (ACSM Guidelines for Exercise Testing and Prescription, 2010, p79) increasing velocity and/or inclination each increment until one of the following occurs; VO2 reaches a plateau despite increasing velocity or inclination; RER à ¢Ã¢â‚¬ °Ã‚ ¥ 1.15; (Esteve-Lanao, et al., 2005) peak HR >95% age-predicted max or RPE of >19 (ACSM p83) after which VO2Max is determined. Similarly, volitional exhaustion may end the test, the highest steady state VO2 is recorded as VO2Peak. Midgley et al. (2006) report significant differences in vVO2Max (km.hr-1) following three tr eadmill protocols, which demonstrates the importance of considering the methodological variations of test protocols and training intensities based upon them when prescribing exercise intensity. It should be mentioned that some articles cited within this report, use the Wingate anaerobic test (WAnT) to determine anaerobic and aerobic function in cyclists, however in a recent study, WAnT was not significantly associated with and therefore not a valid tool, for assessing aerobic function in endurance runners (Legaz-Arrese, Munguà ­a-Izquierdo, Carranza-Garcà ­a, Torres-Dà ¡vila, 2011). BLa- is measured during intermittent treadmill test recovery stages using the Lactate Pro blood lactate analyser, a minimally invasive, fast, accurate and valid test (Pyne, Boston, Martin, Logan, 2000) where blood (5ÃŽÂ ¼l) is taken from either the ear lobe or tip of the second digit after appropriate sterilisation of the area. It is important when re-testing that the same sample point is used as the ear and finger may reflect varying measures of BLa-. Rate of perceived exertion (RPE) and heart rate (HR), as recommended by ACSM (p83) is monitored during incremental treadmill testing, a numerical scale (RPE) and heart rate monitoring device (Polar, Finland) are used during testing, respectively. ECG is used where possible to measure HR as a more accurate and intricate measure. Training intensities can then be quantified and prescribed relative to VO2Max, RER, vVO2Max and BLa-, using HR and RPE, to improve program efficacy. Muscle Performance Prior to recommending resistance training protocols it is essential to obtain baseline measures so as to accurately prescribed loads, and progress. Typically the leg press is recommended to assess lower body strength (ACSM p 90 92), however given the different kinematic variables between leg press movements and running gait; a 1RM squat test will be used as kinematics closer represent gait. The athlete must be familiarised with the movement; test protocols must be standardized using appropriate warm up, trial numbers and progressive load increments; and standardisation of squat depth, stance and bar placement are crucial. The use of a linear position transducer during the squat test provides a fast, efficient and reliable means of measuring useful information such as force, power and velocity, beneficial to program prescription and efficacy (Garcà ­a-Pallarà ©s, Sà ¡nchez-Medina, Carrasco, Dà ­az, Izquierdo, 2009; Harris, Cronin, Hopkins, Hansen, 2008). The modified reactive strength index (RSI) is a reliable and valid scientific tool for measuring SSC efficiency. Recall that improvements in RE are documented to be due to an increase in SSC function. The modified RSI replaces depth jump with the counter movement jump (CMJ), swapping ground contact time with takeoff time to calculate SSC efficiency. CMJ involves eccentric (load), amortization and concentric (unload) phases of the SSC mechanisms (Ebben Petushek, 2010; Flanagan, Ebben, Jensen, 2008). Additional to baseline measures, it is important to track ongoing training status to avoid potential overtraining, and to ensure appropriate training stimulus is being prescribed. Research is currently assessing the reliability and validity of heart rate variability (HRV) and heart rate recovery time (HRRT), as assessment tools, used to indicate the readiness of the athletes next training bout or race. Manzi et a. (2009) suggest the HRV may indicate a high level of performance or exercise readiness (Manzi, et al., 2009), suggesting HRV to be a useful tool to determine training progression. Furthermore, Buchheit et al (2009) report HRRà Ã¢â‚¬Å¾ to be a useful non-invasive means of measuring the athletes physiological status (Buchheit, et al., 2008; Manzi, et al., 2009). Further research is required to assess the reliability of HRR and HRV in elite and sub-elite athletes undertaking a combined endurance and strength training regime however may be useful for testing readiness followin g aerobic and anaerobic training sessions. Field Test In addition to laboratory based testing, it is important to assess performance measures using activities which simulate race conditions. For Mark, a 10km track run is performed to determine performance time (10PT). Coyle et al. (2007) report marathon race velocity to be à ¢Ã¢â‚¬ °Ã‹â€ 10% slower when compared with 10PT and to be an appropriate test to measure physiological improvements in marathon athletes. Training Models Training adaptations require appropriate stimulus and prescription of mode, duration, frequency, loads and intensities, while balancing accompanied stress responses to elicit performance improvements. While the dose-response relationship is gaining more ground in scientific research a previously mentioned, training models and intensities are well documented. Training Zones have been widely used in association with data points determined during gas and blood analysis to mark training intensity. These include percentage of, or HR at, VO2Max, LT or vVO2Max. A number of associated training models are discussed in the literature with respect to endurance running, additional to traditional training methods. The Polarized Training Model, whereby athletes perform a high percentage (75%) of training volume in Zone 1( The Threshold Training Model, more commonly used with untrained and moderately trained individuals, involves the athlete performing a large portion of their training in Zone 2 (60 75% VO2Max)(Esteve-Lanao et al, 2007), at or around the ventilatory threshold or maximal lactate steady state (MLSS) (Laursen, 2010). It has been documented that LT, is closely related to marathon velocity (Coyle, 2007; Roecker, S., Niess, H., Dickhuth., 1998). Prolonged training at this higher intensity, however, is shown to down-regulate the sympathetic nervous system (SNS), subsequently, due to a decrease in catecholamine secretion and sensitivity, reducing Q and blood distribution resulting in reduced performance (Esteve-Lanao, et al., 2007; Lehmann, et al., 1992). HIT is effective however, when prescribed over short duration, concomitant to reduced volume and monitoring. Acevedo and Goldfarb (1989) report improvements in 10PT of 3%, despite no change in VO2Max or ventilatory threshold, after HIT bouts in well-trained long-distance runners (Acevedo Goldfarb, 1989). In a study on highly trained middle and long distance runners Denadai et al., (2006) report 1.2 4.2% improvements in vVO2max, RE (2.6-6.3%) and 1500m performance (0.8-1.9%) following four weeks HIT, twice per week, performed at 95% to 100% vVO2Max for 60% of the time that subjects were able to remain at that velocity during assessment (Denadai, de Mello, Greco, Ortiz, 2006). More recently, sprint interval training (SIT) performed at all out maximal efforts has been shown to elicit similar metabolic responses in well trained endurance cyclists (Burgomaster, Heigenhauser, Gibala, 2004; Lindsay, et al., 1996; Talanian, Macklin, Peiffer, Parker, Quintana, 2003) and distance runners (Macpherson, Hazell, Olver, Paterson, Lemon, 2011; Mujika, 2010), with concomitant improvements in endurance performance, metabolic control, RE (5.7 7.6 %) (Iaia, et al., 2009) and skeletal muscle adaptations. Alterations in aerobic power and peripheral mechanisms as documented in a study by Macpherson et.al (2011), report significant improvements in VO2Max (P = 0.001) of 11.5% (46.8  ± 1.6 to 52.2  ± 2.0 mL.kg.-1.min-1) and a(VO2)difference (7.1%) without changes in SV or Q, suggesting aerobic improvements after SIT are as a result of peripheral alterations. Moreover SIT has been shown to induce alterations in skeletal muscle mitochondrial enzymes; citrate synthase CS, 3- hydroxyacyl CoA dehydrogenase ß-HAD, suggestive of increased lipid oxidation; pyruvate dehydrogenase PDH, indicating decrease in skeletal muscle CHO oxidation, muscle glycogenolysis and PCr utilisation similar to that reported after endurance training (Burgomaster, et al., 2008). ß-HAD stimulation following SIT, is potentially the result of a rapid decrease in muscle PCr availability in conjunction with continued high work rates required to generate maximal power (Spriet, 2007). In a study by Hazell et al. (2011) authors suggest that the coupling of PCr hydrolysis and oxidative phosphorylation provide an acute challenge to the mitochondria resulting in adaptation and that insufficient recoveries between exercise bouts force skeletal muscle to regenerate ATP as anaerobic contribution decreases, may contribute to improved aerobic power following SIT (Hazell, MacPherson, Gravelle, Lemon, 2010). Furthermore, increases in skeletal muscle buffering capacity (ßm) (à ¢Ã¢â‚¬ °Ã‹â€  200 240 ÃŽÂ ¼atom H+ /g dry wt/pH unit), content of MCT 1 (monocarboxylate 1), found predominantly in type I fibres and required for La- transportation into muscle fibres for ATP production; and MCT 4, found in type II fibres, required for La- transport out of muscle fibres of 70% and 30% respectively (Kubukeli, et al., 2002) has been documented relative to improved anaerobic performance (Gibala, et al., 2006) following SIT. Additionally, Gibala et.al. (2009), report increases in AMP-activated protein kinase (AMPK), mitogen-activated protein kinase (MAPK) and calcium signalling mechanisms all of which are purported to be involved in the regulation of peroxisome proliferator activated receptor gamma coactivator 1 alpha (PGC-1ÃŽÂ ±), which coordinates mitochondrial biogenesis. The oxidative enzyme expression regulation in skeletal muscle, suggests potential skeletal muscle remodelling (Gibala, et al., 2006) following SIT. Skeletal muscle plasticity is inconclusive however a recent publication by McCarthy (2011) indicates the coordination of fibre-type transitions through non-coding RNA (MiRNA) suggest coordination of fibre-type changes in response to altered training stimulus supporting the theory of skeletal muscle remodelling (McCarthy, 2011). Evidence suggests that various resistance training protocols can improve long distance running performance, by enhancing biomechanical structures to reduce fatigue and injury as a result of inefficient movement. Further, resistance training has been well documented to improve RE and endurance performance (Mikkola, Rusko, Nummela, Pollari, Hakkinen, 2007; Paavolainen, et al., 1999; Storen, et al., 2008a). Performance improvements are indicative of neuromuscular stretch shortening cycle (SSC) adaptations (Saunders, et al., 2006) and reportedly due to an increase in ÃŽÂ ±-motor neuron potentiation and subsequent increase in motor unit (MU) innervation; greater contractile force; improved neural connections at spinal level; increase MU synchronisation, and consequent rate of force development (RFD) (Wilmore, 2008 pp206; Drinkwater et al. 2009); and alterations to neural inhibitory mechanisms decreasing co-activation of antagonist muscles (Hoff Helgerud, 2004; Millet, Jaouen, Borrani, Candau, 2002). Hoff et.al., (2004) suggest RFD increases (52.3%) in soccer players improve overall economy; moreover, reported a positive correlation between arterial flow transit time and a(VO2) difference potentially increasing time to fatigue at submaximal velocities (Hoff Helgerud, 2004; Storen, Helgerud, Stoa, Hoff, 2008b). Furthermore, Turner et. al. (2010) suggest that plyometric training induc es increased musculotendinous stiffness (MTS), positively correlated with improved power, force and velocity (Bosjen-Moller et. al., 2005), shorter ground contact times (Kuitunen et. al., 2002) and enhanced propulsive forces during toe off (A. M. Turner, Owings, Schwane, 2003; A. N. M. C. Turner Jeffreys, 2010) contribute to improved SSC function. Exercise Prescription Recommendations The progressive implementation of resistance training protocols for a marathon athlete such as Mark, is required to produce adaptations safely and effectively. He is advised to employ a two to three day per week model initially, graduating intensity, complexity, frequency and/or duration accordingly as performance indicators improve and tolerance levels adjust. General, functional full body exercises (low weight, high repetition) aimed at improving muscular endurance; musculoskeletal condition and motor coordination are recommended in accordance to Esteve-Lanao (2007). The athletes psychological state is important when altering training parameters, circuit training protocols which elicit a HR response, include eight to 10 exercises, followed by short running intervals (400m) may be beneficial to the athletes transition to resistance training. Following the initial conditioning phase, a heavy strength cycle of four to eight weeks, performed two to three days per week, with low (one to five) repetitions of heavy loads as derived from strength assessments is recommended. Improvements of approximately 5% demonstrated during four to 10 week interventions (Kelly et. al., 2008, Storen et.al., 2008, Millet et.al., 2002) are detailed in Table 2. Exercises should remain functional multi-joint movements (squats, deadlifts, lunges) and aim to develop neural alterations to musculature highly involved in running gait at SSC movements. Explosive and eccentric training protocols, including power exercises (jump squats, hang clean), gait development (single leg squat), and eccentric load (Nordic curls) should follow in the late stages of the conditioning phase. These methods have been shown to improve RFD and muscle power factors. Research suggests one to two days of explosive training, over a four to eight week period is adequate for obtaining desired power adaptations, and maintaining strength. Some low volume, low intensity plyometric training may be included during this phase also (Berryman et. al., 2010, Paavolanien et.al., 1999) aimed at condition SSC mechanisms. Plyometric training (jumping, hopping, bounding and skipping) has been reported to produce improvements in RE and endurance performance of up to 7% and 4.8% respectively, in highly trained endurance runners when performed at high intensities, in as little as one to three sessions per week over a six to eight week period (Berryman et. al., 2010). High intensity plyometric training can be implemented leading up to competition phase and is specifically designed to improve SSC function. Functional resistance run training, including running with vests, sleds, chutes, hills, sand or mud, during this phase is recommended. Estevo-Lanao (2007) suggests this should be performed at specific competition velocity and should be coordinated with a reduced running volume leading into the late competition phase. Mark is advised to continue with one maintenance strength session per week, at low load and intensity with adequate recovery intervals so as not to cause any muscle damage leading into his main races, allowing approximately one to two weeks taper, whereby no resistance training should be performed. Re-testing of performance and strength parameters prior to commencing a new training phase is recommended to assess and make changes accordingly for the subsequent training cycles. During the base phase of training, HIT and SIT may be used supplementary to LSD training. Reports have shown that replacing 25% to 90% (Burgomaster, et al., 2008) of LSD volume with HIT/SIT has not changed performance times, however has produceed similar metabolic responses when compared to LSD. As the literature fails to report performance improvements, it is advised that these extreme volumes of LSD are not removed from Marks schedule; however a reduction a volume is recommended when implementing SIT. It is adequate to say that responses from HIT and SIT occur substantially and quickly, requiring no more than four to six weeks at high volumes (J. Esteve-Lanao, et al., 2007; Gibala, et al., 2006; Hazell, et al., 2010). Typically, SIT protocols include four to six 30-s all out bouts of running, separated by two to four minutes of recovery (Burgomaster, et al., 2008; Gibala, et al., 2006). Training progression should also be applied to SIT, increasing the number of all out bouts from four to six repetitions over the recommended four to six week duration, after which, ATP is reduced significantly and no further metabolic or skeletal changes evident. With this in mind, HIT and SIT protocols should be introduced at approximately six weeks out from the first main priority race in the competition phase, after appropriate re-testing signifying required adaptations (Gibala, et al., 2006). Cardiovascular, metabolic and neural alterations and also muscular improvements contribute to race performance by 2% to 8% in distance runners in a recent study by Lunden (2010). Conversely, single fibre power of MHC IIa muscle fibres appear to be a prevalent adaptation, and likely contributor to the 3% improvement in running performance reported by Luden et al. (2010) as such a taper period of one to two weeks with a load decrease of 50% in week one and a further 25% in week two, is recommended, in order to yield the physiological alterations of training (Luden, et al., 2010). To summarise, metabolic adaptations, similar to those seen after continuous training protocols, have been reported after four to six week interventions of SIT at a substantially lower training volumes than LSD, making this an effective method of training to maintain metabolic condition while reducing training volume. MHC isoform transitions, resulting in more oxidative IIa fibres, although requiring further research, indicates that SIT/HIT be beneficial for enhancing neuromuscular parameters and also peripheral factors (O2 utilisation) associated with endurance performance at the elite level. Potentially, a greater population of IIa fibres, in conjunction with metabolic alterations resulting in more efficient lipid oxidation and CHO sparing, may contribute to greater power output from higher order fibres, with maximum metabolic efficiency, particularly in the final stages of the marathon, where lower order fibres and fuel sources are depleted. Future research is required to determine cardio-respiratory factors which may be affected as a result of reducing training volume in order to prescribe optimal volume reductions, without implicating performance. HRV and HRRT may provide useful assessment tools for this research to determine adequate training stimuli and recovery. Moreover, resistance training has been shown to improve RE and performance by up to 7%, while reducing the risk of injury and biomechanical fatigue, although some reports conflict this, there is outstanding evidence in the literature that resistance training is beneficial at the elite level. In conclusion, it is recommended that after appropriate assessment, SIT and resistance training protocols are gradually introduced to Marks training regime. It is important to reduce total training volume during high intensity cycles of training, however suitable progression and test-re-test monitoring to track performance alterations is suggested in order to track any decline in cardio-respiratory or musculoskeletal condition. Additionally a one to four yearly plan is recommended in order to develop Mark safely and effectively towards his 2016 Olympic goals. Word count: 3340 Table 2. Resistance training, alterations to running economy and endurance performance Study Subjects (total number, caliber, gender) Training Method Frequency and Duration Volume Control RE (%) RP km %/sec Turner et al., 2003 18 Moderately trained Mixed Plyometric Training 3d/w x 6 wks 1 set 5 25 reps Regular Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ2.3* Spurrs et al., 2003 8 Moderately trained Males Plyometric Training 2-3d/w x 6 wk 2 3 sets x 8-15 reps Regular Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ5.7* à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 2.7% 16.6 sec Saunders et al., 2006 15 Highly trained Plyometric Training 3d/w x 9 wk 30 mins 107  ± 43 km of running per week à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 4.1* Berryman et al., 2010 35 Highly trained Males Plyometric 1 d/w x 8 weeks 3 6 sets x 8 repetitions Endurance Running 3 x per week à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ7* à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 4.8% 36 sec Paavolanien et al. 1999 10 Moderately trained Males Sport Specific Explosive Strength Training 2d/w x 9 wks 15 90 mins Endurance running, circuit training à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ8.1* à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 5k 3.1% Mikkola et al., 2007 25 Moderately trained Mixed Explosive Strength Training 3d/w x 8 wks 2 3 set x 6 -10 repetitions Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬  à ¢Ã¢â‚¬  Ã¢â‚¬  Guglielmo et al. 2009 16 Highly trained Explosive Strength 2d/w x 4 wks 3,4,5 x 12 RM Endurance training (60 80km.wk-1) à ¢Ã¢â‚¬  Ã¢â‚¬  Berryman et al., 2010 35 Highly trained Males Explosive Training 1 d/w x 8 weeks 3 6 sets x 8 repetitions Endurance Running 3 x per week à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 4% à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 4% 31 sec Millet et al., 2002 15 Highly trained Males (triathletes) Strength Training 2d/w x 14 wk 3-5 sets, 3 5 RM Endurance Training (Swim, Bike, Run) à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 5.6 7 Storen et al., 2008 17 Moderately trained Mixed Strength Training 8 wk 4sets x 4RM Regular Endurance Running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ5 Kelly et al., 2008 16 Recreational Females Strength Training 3d/w x 10 week 3 x 3 5 RM Regular Endurance running à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ5.4 à ¢Ã¢â‚¬  Ã¢â‚¬Ëœ 3km 106 ±91 sec APA Style References ACSM Guidelines for Exercise Testing and Prescription, 8th Edition, 2010. pp79, 83, 90 -92 Acevedo, E. O., Goldfarb, A. H. (1989). Increased training intensity effects on plasma lactate, ventilatory threshold, and endurance. Medicine Science in Sports Exercise October, 21(5), 563-568. Berger, N. J. A., Campbell, I. T., Wilkerson, D. P., Jones, A. M. (2006). Influence of acute plasma volume expansion on VO2 kinetics, VO2peak, and performance during high-intensity cycle exercise. Journal of Applied Physiology, 101(3), 707-714. Berryman, N., Maurel, D., Bosquet, L. (2010). Effect of Plyometric vs. Dynamic Weight Training on the Energy Cost of Running. The Journal of Strength Conditioning Research, 24(7), 1818-1825 1810. Billat, V. L., Demarle, A., Slawinski, J., Paiva, M., Koralsztein, J.-P. (2001). Physical and training characteristics of top-class marathon runners. Medicine

Its All in the Jeans Essay -- Fashion Clothing Retail Essays

It's All in the Jeans Bell-bottoms came and went, came back and then left again. Top hats had their era. Platform shoes had an intense, yet short, life. Polyester made a brief appearance. At one time, sailor suits could be seen everywhere; not anymore. Hot pants come and go. Yet jeans seem to have survived. They have achieved the impossible: remaining a major trend from the eighteenth century to the present day. Jeans -- trousers made of denim clothing -- have survived through the decades and the centuries. All trends tend to become old and eventually lose their place in society, some more quickly than others. Whether it is clothing, music, hairstyles or attitudes, all seem to have a time limit. Fashion, in any category, has often made it across borders, oceans, social classes and genders, but few have made it through time. Jeans have made it through all of the above, and more. They have made the ultimate transition from being a trend to being a classic. Eternal. Popularity usually comes with an expiratio n date, but apparently not for jeans. As described by the â€Å"History of Jeans† website, the history of jeans is complex and goes all the way back to the eighteenth century, when the word â€Å"jean† is believed to have originated in Italy. Genoan sailor outfits were made from a mixture of materials. Pants made of this denim cloth were called â€Å"jeans† after the Genoan sailors who wore them. â€Å"Denim† refers back to a clothing material used in France called â€Å"Serge de Nimes†. Translated, â€Å"serges† is a kind of material and â€Å"de Nimes† means â€Å"from Nimes†, a town in the south of France. Trading across the Atlantic, along with European immigration, brought denim cloth and jeans to the country that would make both famous. In the USA, jeans we... ... is the key to survival in general? Evolution. Think about it. It makes sense. In order to survive, something must adapt to its ever-changing environment. This principle applies to all things, alive and non-living. Without adaptation comes extinction. It is essential to evolve. Jeans have done exactly that. In the constantly changing world of fashion and popular culture, jeans have been adjusted every step of the way to suit their new environment. In this case, the environment involves trends, attitudes and looks. With every decade and every new generation, jeans have been adapted in order to ensure their continued popularity. Sources Cited â€Å"The Gentrification of Blue Jeans† website www.chass.utoronto.ca/history/material_culture/cynth; â€Å"Historic clothing† at histclo.hispeed.com; and â€Å"History of jeans† at www2.gol.com/users/bobkeim/Garment/jhistory.html.

Free Henry IV Essays: The Character of Falstaff :: Henry IV Henry V Essays

The Character of Falstaff in Henry IV The character of Falstaff, in Shakespeare’s play Henry IV Part One, serves as an emblem of frivolity and carelessness within a world filled with social and political significance. Falstaff scorns the world of politics and moral decisions in favor of existing from moment to moment. Though he dislikes this "other world", Falstaff realizes he must sometimes come in contact with it. Falstaff’s famous speech in lines 127-139 of Act V shows us how he regards the Prince’s world of honor and duty. Through this speech, Falstaff places himself firmly out of any moral world concerned with justice or honor, instead living for no other reason than life itself. Falstaff’s speech comes after the King and Prince Hal decide to war against the army of Hotspur. Though they wait on word from Worcester, the probability of conflict seems high. Falstaff knows that when the battle comes, he is going to be in the middle of it. Shortly before his speech on the nature of honor, Falstaff shows fear that he might be hurt. In lines 121-2 Falstaff asks Hal to protect him if he should fall during battle. The Prince’s rejection of the request shows his scorn for Falstaff’s desire to passively preserve only his own life. Throughout the last half of the play, as the Prince drifts away from Falstaff, Falstaff’s role in the action of the play as a whole diminishes. The importance placed upon the idea of honor allows Hal to assume his rightful position beside the King, while Falstaff dims into the background. Falstaff’s idea of honor is directly linked to his sense of time itself. In the opening lines of his speech, Falstaff says,"‘Tis not due yet: I would be loath to pay him before his day." (L. 127-8) In this example, God is being related by Falstaff to someone who has set a schedule determining the time and place of everyone’s death. For Falstaff, one’s role in life is not to stray from the path created by that higher Power. The notion of honor, as he later describes in this speech, is a belief through which one can transgress that natural order. He says,"Yea, but how if honor prick me off when I come on?" (L. 130) In order for one to gain honor, one must risk one’s life. This type of gambling is not for Falstaff, as he decides that his own life is more important than,"A word.

The True Nature of King Leopolds Congo Essay -- King Leopolds Ghost

As the Scramble for Africa intensified, it became clear that certain fundamental rules had to be established; with this purpose in mind, Bismarck formed the Berlin Conference in November, 1884 (Hochschild, 84). Despite not being present at the conference, Leopold made out quite well. He gained the seaport Matadi and all the land required to build his railway from that port all the way around the rapids to Stanley Pool (Hochschild, 86). Leopold was able to gain so much because he successfully maintained the notion that this colony would be a free trade zone for Europeans; they still did not realize that he alone had a trade monopoly of the region (Hochschild, 86). The conference ended in February, 1885 and in May of that year, â€Å"the king named his new, privately controlled country the État indà ©pendant du Congo, the Congo Free State† (Hochschild, 87). In 1890, an African-American named George Washington Williams discovered for himself the true nature of Leopold's Congo. Williams' path to the Congo took a curved route; he was a former soldier who earned a theology graduate's degree from Howard University, was a newspaper writer and founder, as well as a former politician and historian (Hochschild, 102-105). After being introduced to Henry Shelton Sanford during his lobbying campaign in Washington, Williams himself became enthused with the Congo and saw there an opportunity for African-Americans (Hochschild, 105). He met with Leopold for an interview, where he was as enchanted by the king and his noble mission in Africa as all who had come before (Hochschild, 106). While attempting to recruit young, black Americans for work in the Congo, he was faced with questions regarding life there; realizing his own ignorance, he perso... ...son author Adam Hochschild claims for writing King Leopold’s Ghost was â€Å"to show how profoundly European colonialism has shaped the world we live in† (Hochschild, 318). He issues a note of caution regarding the causes of the widespread despair in the Congo; that colonialism alone is insufficient to explain these terrible results, and in attempting to label it as such, ignores the myriad of other causes that create havoc and repression around the world (Hochschild, 318). Some of these other factors that have prevented African nations to become prosperous and peaceful democracies are the oppression of women, the apotheosis of militia leaders such as Mobutu, and the continuation of slave-culture (Hochschild, 318). Works Cited Hochschild, Adam. King Leopold's ghost: a story of greed, terror, and heroism in Colonial Africa. Boston: Houghton Mifflin, 1998. Print.

Feasibility study Essay

Sometimes a full-scale study cannot be justified because there are too many unknowns, or because a critical piece of information is lacking. In such circumstances a feasibility study may be warranted. A feasibility study is undertaken before the real work to determine whether to proceed with a project and decide the best approach to adopt. Feasibility studies can be extremely important in reducing uncertainties for planning the definitive study, and often provide reassurance to funding bodies that the work has been thoroughly thought through.s Our business Queen Pitahaya Fruit Shake (Dragon Fruit) bears the vision of providing fun, deliciously appetizing, uniquely enchanting food and beverage products while maintaining our commitment to uncompromised quality at economical rates with a heartening purpose to cater to society’s needs, taste and preferences: rather than simply convincing our customers to try and like whatever products we develop. Dragon fruit contains much health benefit and uses, that is why we develop something that will really help customers satisfied their needs and wants. Queen Pitahaya Fruit Shake keeps our body healthy, inside and out. Developing a new product for the public is never an easy undertaking. The number of new products that actually make it is insignificant to the total numbers that are actually produced. We as a student believe we have found one of those products that will make an impact and ultimately be successful is a shake. The healthy shake will provide our customers with an almost endless amount of healthy alternatives to the other drinks. This information will provide sales, costs, profits, market, competitors, distribution, and the macro environment balance. The healthy fruit shake will promise you customers to provide the quality, reasonably priced product in industry. We aim for continuously generate awareness, interest and desire for our product, resulting in frequent purchases by the customers. II. INTRODUCTION A. Background of the Study Dragon Fruit Shake has a delightful and pretty mild taste, not too sweet but just perfect to appeal with the consumers taste buds. It is made from fresh dragon fruits, non fat milk, and green stevia. Our product will offer numerous health benefits that are good for the body and will cater the ever increasing demand for a healthy food and beverage choice, diets and losing weight. Dragon fruit are among the many wonder fruits that are said to provide multiple health benefits and include a whole array of nutrients, vitamins, fiber and anti-oxidants. It is best for all diets because it has low calories and is rich in fiber that can help avoid constipation, improve your digestive health and help you reduce weight naturally without health risk. Others call this as a super food due to its powerful healing properties. Non-fat milk which is also one of the ingredients of the product offers the goodness of milk but minus the fat, which makes it an easy addition to one’s balanced diet. It gives nutrition to those who put importance to managing to control their weight and staying fit. We use green stevia as a sweetener. It is an all-natural food supplement that is said to be 300 times sweeter than ordinary sugar. Proven by experts, green stevia has zero calories, zero fats, zero sodium and zero cholesterol. B. Name of the Enterprise The name of the enterprise is one of the most important things that are needed in the business. QUEEN PITAHAYA FRUIT SHAKE is the primary name of the business. PITAHAYA originated from the word Hylocereus undatus commonly known as dragon fruit is among the most nutritious and wonderful exotic fruits. Hylocereus undatus is one of the most popular and cultivated cacti species of the genus Hylocereus, especially for the fruit industry while we choose the name QUEEN because the 4 partners in the business are all girls. We create this kind of name in our business because it’s easy to memorize or to familiarize by the customers, its unique name and it’s our way to attract them and it could be a trademark for quality products. C. Statement of the Problem These days, consumers are considered as the king of the market. Their needs and demand varies from time to time because of the changes in technology, fashion, tastes, behavior and lifestyle. Consumers of today are becoming more conscious about their health so as to manage health related concerns, thus consumers demand for a healthy food choice, diets and losing weight. D. Objectives of the Study Stated below are the lists of objectives that this study is contemplating on pursuing. 1. To offer a healthy beverage that satisfies the fast changing consumer preferences for a shake drink. 2. To be able to earn profit 3. To gain market share III. MARKETING PLAN A. Analysis of the Customer Environment There are groups of customers for our Dragon Fruit Shake and the needs are different from segment to segment. It is primarily focused on segments including Kids, Adults, Health Conscious, and the Youth market. The table shows the segments for Dragon Fruit Shake. Not a child yet not an adult Possibly wanting to drink what adults drink but without the adult taste Intense competition with both direct and indirect competitors Unbounded changing of customers demand and preferences E. Marketing Mix Product Dragon Fruit Shake is made from pure, fresh and naturally grown dragon fruits. We do not use artificial sweetener but rather an all- natural sugar substitute. It has a delicious, creamy, delightful taste. Each cup of our shake offers a lot of health benefits for our customers at an affordable price thus, making their money worth spending on. Place Dragon fruit shake will be having its first store at food court of SM Dasmarià ±as. We will not place our store at roadside locations as we promote healthy beverage and we don’t want our product to be exposed on different toxins and smoke coming from the vehicles. We will operate on a safe and clean environment. Price The business will use the Cost-plus pricing strategy to calculate for the price of dragon fruit shake. The price will be set based on the production cost, including both direct and indirect cost at our projected sales volume, and our standard mark-up. Our product is competitively priced and is very affordable for consumers to buy. Taking into account the extreme health benefits our product can offer, we are very sure that their money will be worth spending on consuming our product and making it as a staple on their healthy diet. Projected market price for Dragon fruit shake will start at: P 26 for small; Sales Promotion In- store Sampling – will be conducting sampling program at SM Dasmarinas supermarket and at the same time, giving away fliers and encouraging them to visit and try to buy the product at the store located at the foodcourt. Exposition/ Trade fair – join trade fairs to increase awareness of the existence of our business. This would also give us the chance to showcase the goodness of our product. We will have free taste of our product and we will also sell our product if people would love to buy. We will also have the chance to be seen and known by a lot of bloggers. Public Relation Social Media – integration to social media can create dynamic, measurable ways to engage the community and drive bottom-line results. We will create fan pages on websites, such as Facebook, to start marketing our product online. Often post interesting information about our product, entertaining stories, comments to continually draw interest from consumers. Place ads on Facebook to attract even more consumers to our fan page. We could also have fun games, surveys, contests and customer testimonials. Direct Marketing (For future Direct Marketing efforts) Television, newspapers and magazines will be use to advertise our product. Our existence as well as the health benefits of the product will be the main focus of the advertisement. Television Shows – catering sponsorship on Television Health Shows like Salamat Dok Newspaper – advertisement on newspapers like Philippine Daily Inquirer and Manila Bulletin will increase people’s awareness especially the professionals Magazine – advertisement on magazines like Women’s health and Men’s health is directly targeted towards the health conscious market. We will also have advertisement on Candy Magazine. This will be directly targeted towards the Youth market. All this direct marketing efforts can generate awareness and induce them to try and purchase or product. Feedback from Customers The Dragon Fruit Shake will be operated by 4 persons as partners. Dragon Fruit Shake was a partnership business accounted as limited firm and owned by the following persons: Ma. Fe Victoria N. Alano, Dyann Bucaling, Sharmaine Lyka P. Vecino, and Melody M. Ramos. The business started with a capital amounted to 100,000.00 having equal contributions from the owners. E. Organizational Structure The figure has shown the organizational structure of Dragon Fruit Shake which composes an Operational Manager, Bookkeeper Personnel, Marketing Personnel, and Financial Analyst which all of them contributed to the company. Operational Manager – is an area of management concerned with overseeing, designing, and controlling the process of production and redesigning business operations in the production of goods or services. It involves the responsibility of ensuring that business operations are efficient in terms of using as few resources as needed, and effective in terms of meeting customer requirements. It is concerned with managing the process that converts inputs (in the forms of materials, labor, and energy) into outputs (in the form of goods and/or services). Bookkeeper – in the context of a business is simply the recording of financial transactions. Transactions include purchases, sales, receipts and payments by an individual or organization. Many individuals mistakenly consider bookkeeping and accounting to be the same thing. This confusion is understandable because the accounting process includes the bookkeeping function, but is just one part of the accounting process. Cashier – the officer of a bank or business concern in charge of paying and receiving money and handles cash transactions with customers. Sales Personnel – refers to those who work as part of the sales team either in a retail store, call center or individually from home. Sales personnel are employed to sell to other businesses or to individual consumers. Working in sales can be demanding or stressful, as much of the role involves working toward sales targets. Sources of Literature www.pinoybusiness.com/food-business/starting-a-fruit-juice-and-shake-business/ www.quennsland.qld.gov.au/industry/food/food-innovation/innovative-food-beverage-products/healthy-foods-biodegradable-packaging www.tutor2u.net/business/marketing/pricing_cost-plus.asp bizfinance.about.com/od/pricingyourproduct/a/Pricing-your-product-using-mark-up.htm kimberlysnyder.net/blog/2013/01/08/superfruit casaveneracion.com/dragon-fruit-shake/ prezi.com/k9oj8jyers1/feasibility-study/ www.greenstevia.com.ph thenutritionguruandthechef.wordpress.com/2012/05/13 www.cookinglight.com www.fruitasgroup.com www.cavite.go.ph/home/index.php/investment/cost-of-doing-business/minimum-wage Belch (2003). Advertising and Promotions. The McGraw-Hill Companies Kotler et.al (1999). Principles of Marketing. New Jersey, USA. Prentice hall

Learning Styles in the Educational Environment

Many people learn in different ways. Learning Styles are various approaches or ways of learning. There are three types of Learning Styles. People receive, process, and retain information by using visual, auditory, or kinesthetic methods. Visual Learners learn by using their eyes, often focus on the eyes, and body language, gestures and facial expression of their instructors. It is also common for visual learners to remain clearly focused on the material. Auditory learners, learn through listening. These individuals prefer to discuss materials and often pay close attention to the pitch, tone, words and speed of which teachers deliver their messages. Kinesthetic learning gives the need for a student to touch and feel in order to retain information. People who are a kinesthetic learner often become easily agitated due to their needs for further instruction and to physically get their hands on items relating to the material in front of them. Your environment can play an important role in all learning styles. Different environmental factors can affect the learning process in positive and negative ways. Some learners learn better when it is bright while others are bothered by excessive light. Other learners learn better when it is extremely quiet while noise and activity are important for some students. The temperature of an environment can play a role also. When someone is too hot or too cold they have a more difficult time concentrating and cannot learn the material necessary. It is important for an educator to provide the right environment. Some students have different learning styles but they may also have different environmental preferences as well. For an example, some students may like to study when the lights are dimmed, but others may find it difficult to see. Some students may enjoy playing music and some may find it distracting and not easily focused. In today’s society many people are utilizing online learning. Online learning allows students to learn in a distant or disadvantage location. A traditional classroom setting allows students to interact and exchange ideas. In the Quarterly Review of Distance Education (Fall 2006), â€Å"A study compared the effects student learning styles with Web-based learning (WBL) and traditional instructor-based learning (ILB) on student knowledge and satisfaction. Student knowledge and satisfaction were measured at the end of the courses as dependent variables. The Kolb Learning Style Inventory was used to determine learning styles. The results revealed that students' learning styles were statistically significant for knowledge when comparing Web-based format with instructor-based format. The results indicated students with Assimilator and Converger styles achieved better results with the Web-based format. Furthermore, this study found a significant difference in student satisfaction for learning with the Web-based format (p. 313-316). † There are a lot of disadvantages when it comes to learning styles for online learners. Such as, Students who attend online courses will be exposed less to auditory techniques than in a traditional classroom setting. Some course materials will provide you with as much visual and hands-on activities as necessary. In an online class there is a lot of passive learning done through reading text, listening to audio clips, and seeing graphics, but can only communicate through writing, email, and chatting. In the College Student Journal (Sept 2010), the article stated â€Å"there was a study that investigated the relationship between students' learning styles and their achievement in two different learning environments: online instruction and traditional instruction. The results indicated that a) students in the traditional learning group had higher, but not statistically significant higher, levels of achievement than students in the online learning group, b) a student's learning style had no statistically significant effect on their course grades in any of the two instructional methods, and c) there was no significant interaction between the learning style and instructional method. † Whether it is online or traditional when given a good learning environment most people tend to remember best by practicing the real thing. Next, a combination of doing and speaking about what we learn produces a high retention rate, followed by speaking alone. The interaction and delivery methods used in online classes are different from traditional classes. In Using Learning Styles to personalize online learning, Maria Zajac states â€Å"The results of a survey carried out at Warsaw School of Economics, where every semester up to 2,000 students attend online lectures, have shown that there are no significant differences between the grades that student get in e-learning courses and in traditional on-campus classes ([3] Dabrowski and Zajac, 2006). Although, some students indicated in a survey that e-learning methods are more convenient for them as they do not require, for instance, making notes during the lecture, which they perceived as a factor influencing their concentration, there was no significant difference between the final exam scores of those taking online and on campus lectures (p. 256). † If you are an auditory learner at which you learn best by hearing you may want to consider a traditional classroom setting. There are a lot of myths flowing around about learning styles. There is one belief that learning styles is not necessary to incorporate useful knowledge. Supposedly there is no credible evidence that learning styles exist. In the Myth of Learning Styles, (Reiner 2010), the author writhes â€Å"Students differ in their abilities, interests, and background knowledge, but not in their learning styles. Students may have preferences about how to learn, but no evidence suggests that catering to those preferences will lead to better learning (P. 32). The myth of learning styles is based on three premises: learning styles are intrinsic, learning styles can be assessed; learning styles can be matched to instructional styles. The myth of learning styles refers to the idea that teaching methods should be matched to students' unique characteristics. Although individualization is desirable, learning style assumes that certain learner characteristics are intrinsic when they may in fact be the result of experiential factors. As a result, teachers may inadvertently deny low-performing students opportunities to learn. Majority of students have more than one learning style. Students should think about their learning style to identify how they learn. Learning to relate to others in their own style is important in helping us understand others and why they react the way they do. Taking time to learn your learning style will improve the way you communicate with others. In conclusion, there are a lot of environmental factors that can affect the way you learn. Students need to take in account that there environment in which they are learning in plays an important role of how they process there information.