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    utc-amped stands for 'Urban Tactical Conditioning - Applied Martial Physics Exercise and Defense' We are a training, conditioning and coaching service. Our model is to support your efforts in achieving your best fitness verion through diet, exercise, knowledge & information and of course fun. We are more than just an exercise company, we're a support team.
    Our greatest expectations is that you will train and condition smart and intelligently while challenging and learning to dedicate yourself to your fitness goals. We know the challenges of becoming your best version and the happiness and becoming your healthiest especially under a busy schedule. However; we know you are capable of reaching and achieving your goals. So remember "There are No Excuses for you Success!" WE ARE NOT! baby sitters so don't expect us to coddle you. We are firm, fair and rewarding. You will get out of this fitness experience exactly what you put into it and, definitely more.
    Our services are met through custom contractual obligations. You will be committed to a success agreement between yourself and our service team. We understand anyone can say they need help and then we can see those that adhere to the rules and requirements and reveal it. It's important to remain focused and dedicated until you have achieved the goals you committed to and beyond. Remember, your goals never stop growing. Stay focused and stay motivated, We'll continue inspire your journey.
    BE ON TIME AND READY TO PROCEED. THE CLOCK STARTS AND STOPS WITH THE COACH INITIALIZES IT! All sessions are regulated to time adherence to keep a steady ongoing schedule running smoothly. If you are running late, please inform your coach. If his/her time permits, you will be given time variance. The time begins when your original session has been scheduled to begin. If your coach is late, he/she will adjust time accordingly to benefit you the clients time. If you have to depart earlier then scheduled, NO Time will be made up unless your coach agrees to it. PLEASE DO NOT MAKE BAD HABITS WORSE AND DO NOT ATTEMPT TO CONTROL OUR SERVICES! (DO NOT SET YOUR OWN TIMER!) Be Ready to learn and train! Have all your gear each class! (a check list is provided, see below for details) *Gloves *Water bottle /canteen/ cup for fountain *snack (recovery/pre session -emergency fuel) *writing tablet/paper note book, smart device *wraps (if necessary) *good training shoes *proper training gear (bottom, top, towel) Take notes! Work! Sweat! Produce!
    Being unprepared or tired does not constitute having an injury; however; it may indicate other important factors that are being overlooked like rest and nutrition. The saying "Attitude is everything" has validity in fitness and nutrition. Your ability to produce results are (2) two fold. Your attitude is a direct reflection of your commitment to participate and achieve your goals. Your coach/trainer has no idea unless you inform them of what your day, week, life is promoting until you share this information. If you are in such an attitude that it will have an affect on your training, then it is your responsibility to let your coach know or reschedule your session appointment. DO NOT BRING WORK OR OTHER NON-RELATED ENERGIES INTO YOUR TRAINING CYCLE. When you are engaged in training it is respectful and proper to leave anything that will interfere with your ability to train effectively out of the session. We understand certain conditions may apply and in these cases, you should notify your coach as early as possible prior to engaging in training and make the informed decision to reschedule. Expectations are set upon your ability to understand what is required of both you and your training service. Any application made to you the client should be considered in highest fashion when your coach/trainer has made request to gather information necessary to do there absolute best job. A great attitude will produce greater results.
    Our standard (1:1) training session is set are $130 = 1 hour (onsite/virtual) $90 = 45 min (special conditions apply) $65 = 1/2 hour (virtual only) The service rates have been set per industry advisory services. Some of our programs (research driven) and have built in incentives or discounts. Please make sure to check with your coach/trainer for the most current programs available. RATES ARE SET VIA PROGRAM DESIGN. ANY RATE ADJUSTMENTS YOU AGREE TO WILL BE BOUND TO A SERVICE AGREEMENT. TO THIS ALL RATES WILL BE ADJUSTED. YOUR ABILITY TO ADHERE TO RULES AND REGULATIONS ARE CONDITIONAL BASED ON ANY RATE ADJUSTMENTS REWARDED. WE WORK ON A VALUE OF "PRODUCE OUR GOALS RECEIVE YOUR DISCOUNT!"
    Not unless your injuries or illness is to great to participate. It is requirement of all clients to produce any necessary documentation for participation when ill or injured. You should notify your trainer of any injuries you sustain away from training prior to engaging in session. You, the client have a responsibility to be (FFD) Fit for Duty. Hiding your injuries will mostly prevent you from reaching your goals and may cause further injuries or worse.
    Once monthly and scheduled accordingly, you will be addessed with reviewing your committed goals. This is a normal and standard service act conducted with each client generally scheduled as part of a session. This review period is necessaray and equally important to support the development of progression throughout the training cycle(s). On such days which are scheduled prior, each client will be held responsbile to produce the mandated materials he/she originally agreed upon during the signing process. As reminded in the faq "service, rates & fees" your ability to keep the pricing scheme agreed upon will be judged on this criteria. We (training & coaching service) require this information to continously maintain and improve our services. FAILURE TO DO SO CAN RESULT IN LOSS OF SPECIAL ADJUSTED RATES or PRICING PLANS.
  • About Discounts:
  • Services & Rates:
    Services are provided either in studio, virtual, at-site, or at requested personal location. Every facility, including home environments should be well maintained and provide adequate space to perform as required and instructed.
  • Note About Certification Company
    The information presented within this website and this business is modeled by The National Academy of Sports Medicine { certifying body of fitness and health sciences. The National Academy of Sports Medicine otherwise referred to as 'NASM' can be found online and can provide supporting information and credibility to the fundamentals of fitness and nutrition and health and wellness sciences. They provide a "Best Business Practice" model which states: Each certified or non-certified member must practice with honesty and integrity and lawfullness. In his or her professional role, the certied or non-certified member shall: 1. Maintain adequate liability insurance. * 2. Maintain adequate and truthful progress notes for each client. * 3. Accurately and truthfully inform the public of services rendered. * 4. Honestly and truthfully represent all professional qualifications and affiliations. * 5. Advertise in a manner that is honest, dignified, and representative of service that can be delivered without the use of provocative or sexual language or pictures. * 6. Maintain accurate financial, contract, appointment, and tax records including original receipts for a minimum of 4 years. * 7. Comply with all local, state, federal or providence laws, regardging sexual harassment. NASM expects each member to uphold the Code of Ethics in its entirety. Failure to comply with the NASM Code of Ethics may result in disciplinary actions including but not limited to suspension or termination of membership and certification. All members are obligated to report any unethical behaviour or violation of the Code of Ethics by other NASM members.
  • Therapy Notification
    The information presented is not to be utilized as a replacement for medical advise and or services. The programs are representation of the trainer(s) knowledge abilities to comply with the National Authoring body of fitness 'NASM' National Academy of Sports Medicine and there educational instructions mentoring through there processes of certification granting. To find out more about Go to the link in this description.
  • Fairness and Equal Treatment
    It is important to mention all parties are made aware that your trainer/coach is a professional in his/her chosen field(s) of fitness and behavior change particularity and as such should be allowed to utilize all of his/her abilities as a trainer/coach to work best for the client and his/her needs. It is important to remember that the client needs to allow his/her coach/trainer the effort and dedication as well as the professional courtesy and patience in understanding and continuously developing the ideal and proper training program that will produce the desired results and goals for which the coach/trainer has been contracted for.
  • Adjustments and Modifications
    Your Health and Wellness Coach or "HAWC" will make any necessary adjustments to a clients training and conditioning programming based on several factors that through consulting and discovery, will be made aware prior to and during training. It is important as a client to remember his/her complacency towards learning new, different and otherwise challenging techniques will hinder the development of all professional parties involved.
  • About UTC AMPED Fitness Services
    Urban Tactical Combative's/Conditioning - Applied Martial Physics Exercise and Defense Services is a health wellness support entity providing services in fitness, nutrition, behavioral change sciences and social communications. We as a service utilize a variety of systems, programs and applications consisting of formulas and industry specific equations to support and assist our clients success. We provide services as well as work under a contract umbrella that is designed to benefit and protect every person committed to our services. For additional detail, be certain to continue viewing this website in its entirety. The information presented is subject to change with little to no warning to the casual observer, clients and or guests.
  • What is "Fitness" - Defined: (wikipedia)"
    There are perhaps too many definitions to this general term however; we will review several of the more popular definitions below. Be reminded that everyone will take a specific stand on the definitions presented and should make effort to utilize that method or definition that meets there understanding and goals. Physical fitness In specific is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,[1] moderate-vigorous physical exercise,[2] and sufficient rest.[3] Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. Genetic programming and algorithms In particular, in the fields of genetic programming and genetic algorithms, each design solution is commonly represented as a string of numbers (referred to as a chromosome). After each round of testing, or simulation, the idea is to delete the worst design solutions, and to breed new ones from the best design solutions. Each design solution, therefore, needs to be awarded a figure of merit, to indicate how close it came to meeting the overall specification, and this is generated by applying the fitness function to the test, or simulation, results obtained from that solution. The reason that genetic algorithms cannot be considered to be a lazy way of performing design work is precisely because of the effort involved in designing a workable fitness function. Even though it is no longer the human designer, but the computer which comes up with the final design, it is still the human designer who has to design the fitness function. If this is designed badly, the algorithm will either converge on an inappropriate solution, or will have difficulty converging at all. The fitness function must not only correlate closely with the designer's goal, it must also be computed quickly. Speed of execution is very important, as a typical genetic algorithm must be iterated many times in order to produce a usable result for a non-trivial problem. Biologial or Genetic Fitness (often denoted {\displaystyle w} or ω in population genetics models) is the quantitative representation of natural and sexual selectionwithin evolutionary biology. It can be defined either with respect to a genotype or to a phenotype in a given environment. In either case, it describes individual reproductive success and is equal to the average contribution to the gene pool of the next generation that is made by individuals of the specified genotype or phenotype. The fitness of a genotype is manifested through its phenotype, which is also affected by the developmental environment. The fitness of a given phenotype can also be different in different selective environments. With asexual reproduction, it is sufficient to assign fitnesses to genotypes. With sexual reproduction, genotypes are scrambled every generation. In this case, fitness values can be assigned to alleles by averaging over possible genetic backgrounds. Natural selection tends to make alleles with higher fitness more common over time, resulting in Darwinian evolution. The term "Darwinian fitness" can be used to make clear the distinction with physical fitness.[1] Fitness does not include a measure of survival or life-span; Herbert Spencer's well-known phrase "survival of the fittest" should be interpreted as: "Survival of the form (phenotypic or genotypic) that will leave the most copies of itself in successive generations." Inclusive fitness differs from individual fitness by including the ability of an allele in one individual to promote the survival and/or reproduction of other individuals that share that allele, in preference to individuals with a different allele. One mechanism of inclusive fitness is kin selection. Approximate models in function optimization Motivation In many real-world optimization problems including engineering problems, the number of fitness function evaluations needed to obtain a good solution dominates the optimizationcost. In order to obtain efficient optimization algorithms, it is crucial to use prior information gained during the optimization process. Conceptually, a natural approach to utilizing the known prior information is building a model of the fitness function to assist in the selection of candidate solutions for evaluation. A variety of techniques for constructing such a model, often also referred to as surrogates, metamodels or approximation models – for computationally expensive optimization problems have been considered. Approaches[edit] Common approaches to constructing approximate models based on learning and interpolation from known fitness values of a small population include: low-degree Polynomials and regression models Artificial neural networks including Multilayer perceptrons Radial basis function networks Support vector machines Due to the limited number of training samples and high dimensionality encountered in engineering design optimization, constructing a globally valid approximate model remains difficult. As a result, evolutionary algorithms using such approximate fitness functions may converge to local optima. Therefore, it can be beneficial to selectively use the original fitness function together with the approximate model.
  • What is "Nutrition" - Defined: (wikipedia)"
    Nutrition Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism, and excretion.[1] The diet of an organism is what it eats, which is largely determined by the availability and palatability of foods. For humans, a healthy diet includes preparation of food and storage methods that preserve nutrients from oxidation, heat or leaching, and that reduce risk of foodborne illnesses. In humans, an unhealthy diet can cause deficiency-related diseases such as blindness, anemia, scurvy, preterm birth, stillbirth and cretinism,[2] or nutrient excess health-threatening conditions such as obesity[3][4] and metabolic syndrome;[5] and such common chronic systemic diseases as cardiovascular disease,[6] diabetes,[7][8] and osteoporosis.[9][10][11]Undernutrition can lead to wasting in acute cases, and the stunting of marasmus in chronic cases of malnutrition.[2] Human Nutrition Human nutrition deals with the provision of essential nutrients in food that are necessary to support human life and health. Poor nutrition is a chronic problem often linked to poverty, food security or a poor understanding of nutrition and dietary practices.[1] Malnutrition and its consequences are large contributors to deaths and disabilities worldwide.[2] Good nutrition helps children grow physically, and helps to promote human biological development
  • What is "Digestion" - Defined:(Wikipedia)"
    Digestion is the breakdown of large insoluble food molecules into small water-soluble food molecules so that they can be absorbed into the watery blood plasma. In certain organisms, these smaller substances are absorbed through the small intestine into the blood stream. Digestion is a form of catabolism that is often divided into two processes based on how food is broken down: mechanical and chemical digestion. The term mechanical digestion refers to the physical breakdown of large pieces of food into smaller pieces which can subsequently be accessed by digestive enzymes. In chemical digestion, enzymes break down food into the small molecules the body can use. In the human digestive system, food enters the mouth and mechanical digestion of the food starts by the action of mastication(chewing), a form of mechanical digestion, and the wetting contact of saliva. Saliva, a liquid secreted by the salivary glands, contains salivary amylase, an enzyme which starts the digestion of starch in the food; the saliva also contains mucus, which lubricates the food, and hydrogen carbonate, which provides the ideal conditions of pH (alkaline) for amylase to work. After undergoing mastication and starch digestion, the food will be in the form of a small, round slurry mass called a bolus. It will then travel down the esophagus and into the stomach by the action of peristalsis. Gastric juice in the stomach starts protein digestion. Gastric juice mainly contains hydrochloric acid and pepsin. It also contains rennin in case of infants and toddlers. As the first two chemicals may damage the stomach wall, mucusis secreted by the stomach, providing a slimy layer that acts as a shield against the damaging effects of the chemicals. At the same time protein digestion is occurring, mechanical mixing occurs by peristalsis, which is waves of muscular contractions that move along the stomach wall. This allows the mass of food to further mix with the digestive enzymes. After some time (typically 1–2 hours in humans, 4–6 hours in dogs, 3–4 hours in house cats),[citation needed] the resulting thick liquid is called chyme. When the pyloric sphincter valve opens, chyme enters the duodenum where it mixes with digestive enzymes from the pancreas and bile juice from the liver and then passes through the small intestine, in which digestion continues. When the chyme is fully digested, it is absorbed into the blood. 95% of absorption of nutrients occurs in the small intestine. Water and minerals are reabsorbed back into the blood in the colon (large intestine) where the pH is slightly acidic about 5.6 ~ 6.9. Some vitamins, such as biotin and vitamin K (K2MK7) produced by bacteria in the colon are also absorbed into the blood in the colon. Waste material is eliminated from the rectum during defecation.[1]
  • What is "Exercise" - Defined:(Wikipedia)"
    Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.[1] It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, improving health[2] and also for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and enhance well-being.
  • What is "Cardiovascular system" - Defined:(Wikipedia)"
    The circulatory system, also called the cardiovascular system or the vascular system, is an organ system that permits blood to circulate and transport nutrients (such as amino acids and electrolytes), oxygen, carbon dioxide, hormones, and blood cells to and from the cells in the body to provide nourishment and help in fighting diseases, stabilize temperature and pH, and maintain homeostasis. The essential components of the human cardiovascular system are the heart, blood and blood vessels.[6] It includes the pulmonary circulation, a "loop" through the lungs where blood is oxygenated; and the systemic circulation, a "loop" through the rest of the body to provide oxygenated blood. The systemic circulation can also be seen to function in two parts – a macrocirculation and a microcirculation. An average adult contains five to six quarts (roughly 4.7 to 5.7 liters) of blood, accounting for approximately 7% of their total body weight.[7] Blood consists of plasma, red blood cells, white blood cells, and platelets. Also, the digestive systemworks with the circulatory system to provide the nutrients the system needs to keep the heartpumping.[8] The cardiovascular systems of humans are closed, meaning that the blood never leaves the network of blood vessels. In contrast, oxygen and nutrients diffuse across the blood vessel layers and enter interstitial fluid, which carries oxygen and nutrients to the target cells, and carbon dioxide and wastes in the opposite direction.
  • What is "Respiratory system" - Defined:(Wikipedia)"
    The respiratory system (also respiratory apparatus, ventilatory system) is a biological system consisting of specific organs and structures used for gas exchange in animals and plants. The anatomy and physiology that make this happen varies greatly, depending on the size of the organism, the environment in which it lives and its evolutionary history. In land animals the respiratory surface is internalized as linings of the lungs.[1] Gas exchange in the lungs occurs in millions of small air sacs called alveoli in mammals and reptiles, but atria in birds. These microscopic air sacs have a very rich blood supply, thus bringing the air into close contact with the blood.[2] These air sacs communicate with the external environment via a system of airways, or hollow tubes, of which the largest is the trachea, which branches in the middle of the chest into the two main bronchi. These enter the lungs where they branch into progressively narrower secondary and tertiary bronchi that branch into numerous smaller tubes, the bronchioles. In birds the bronchioles are termed parabronchi. It is the bronchioles, or parabronchi that generally open into the microscopic alveoli in mammals and atria in birds. Air has to be pumped from the environment into the alveoli or atria by the process of breathing which involves the muscles of respiration. In most fish, and a number of other aquatic animals (both vertebrates and invertebrates) the respiratory system consists of gills, which are either partially or completely external organs, bathed in the watery environment. This water flows over the gills by a variety of active or passive means. Gas exchange takes place in the gills which consist of thin or very flat filaments and lammelae which expose a very large surface area of highly vascularized tissue to the water. Other animals, such as insects, have respiratory systems with very simple anatomical features, and in amphibians even the skin plays a vital role in gas exchange. Plants also have respiratory systems but the directionality of gas exchange can be opposite to that in animals. The respiratory system in plants includes anatomical features such as stomata, that are found in various parts of the plant.[3]
    health and Fitness are directly related to attitude and education. You are who you are and what you do based on the subscription you commit to. Ones health directly reflects the knowledge and attention given towrads diet, exercise, attention to understanding what's lacking and finding solutions to what works. In this section of FAQ's we'll dive into some of the top terms related to health and fitness and deliver at best what we know and feel to be top knowledge items. Check back often at the information presented will be cotinuously expanding. By no means will this list be absolute as such the industry is always changing. Our goals is to provide ongoing up-to-date knowledge for you the clent or passerby to have infomed data. As with all our work we encourage you to keep yourself knowledgeable and keeps seeking the best information available. You are as healthy as you are informed and engaged to be. Work in equals workout. Sincerely, SB/NASM-CPT +Coach
  • Intermittent Fasting - Sourced by: (Wikipedia)
    Intermittent fasting (intermittent energy restriction or intermittent calorie restriction) is an umbrella term for various eating diet plans that cycle between a period of fasting and non-fasting over a defined period. Intermittent fasting is under preliminary research to assess if it can produce weight loss comparable to long-term calorie restriction. Practice and variants There are two methods of intermittent fasting: whole-day fasting and time-restricted feeding. Whole-day fasting involves regular one-day fasts. The strictest form would be alternate day fasting (ADF). This involves a 24-hour fast followed by a 24-hour non-fasting period. The alternate day modified fasting (ADMF) and 5:2 diets—the latter defined as five days per week not fasting and two days per week either total fasting or modified fasting—both allow the consumption of approximately 500–600 calories on fasting days.[1][3] Time-restricted feeding (TRF) involves eating only during a certain number of hours each day.[6] A common form of TRF involves fasting for 16 hours each day and only eating during the remaining 8 hours, typically on the same schedule each day. A more liberal practice would be 12 hours of fasting and a 12 hour eating window, or a stricter form would be to eat one meal per day, which would involve around 23 hours of fasting per day.[medical citation needed] Variants include modified fasting, such as ADMF, with limited caloric intake (20% of normal) during fasting periods rather than none at all.[1][3] Intermittent fasting has a different duration (up to 48 hours) than periodic fasting (more than 48 hours. Religious fasting Forms of intermittent fasting exist in religious practices in various groups across the world.[8] Religious fasting regimens include, but are not limited to, Vrata in Hinduism, Ramadan fasting (Islam), Yom Kippur fasting (Judaism), Orthodox Christian fasting, Fast Sunday (The Church of Jesus Christ of Latter-day Saints), and Buddhist fasting.[8] Certain religious fasting practices, like Buddhist fasting, only require abstinence from certain foods, while others, like the Jewish fast on Yom Kippur, last for a short period of time and would cause negligible effects on the body.[8] Islam is the only major religion that engages in a fasting practice reflective of intermittent fasting in terms of both food consumption and diet consistency.[8] The duration of the Ramadan fast is between 28 and 30 days, depending on the year, and consists of not eating or drinking from sunrise until sunset.[8] During the holiday, Muslims eat twice per day: once in the morning before dawn and once in the evening after dusk.[8] A meta-analysis on the health of Muslims during Ramadan shows significant weight loss during the fasting period of up to 1.51 kilograms (3.3 lb), but this weight was regained within about two weeks of Ramadan ending.[9] The analysis concluded that "Ramadan provides an opportunity to lose weight, but structured and consistent lifestyle modifications are necessary to achieve lasting weight loss."[9] Negative effects of Ramadan fasting include increased risk of hypoglycemia in diabetics as well as inadequate levels of certain nutrients. Fasting trends Intermittent fasting (specifically the 5:2 diet) became popular in the UK in 2012[10][11][12] after the BBC2 television Horizon documentary Eat, Fast and Live Longer.[13] Via sales of best-selling books, it became widely practiced.[14][15] In the United States, intermittent fasting has become a trend among Silicon Valley companies.[16] According to NHS Choices as of 2012, people considering the 5:2 diet should first consult a physician, as fasting can sometimes be unsafe.[14][17] A news item in the Canadian Medical Association Journalexpressed concern that promotional material for the diet showed people eating high-calorie food, such as hamburgers and chips, and that this could encourage binge eating since the implication was that "if you fast two days a week, you can devour as much junk as your gullet can swallow during the remaining five days".[18] Commercialization[edit] As of 2018, interest in intermittent fasting led some companies to commercialize diet coaching, dietary supplements, and full meal packages.[16][19] These companies have been criticized for offering products or services that are expensive and not backed by science Weight loss A 2018 review of intermittent fasting in obese people showed that reducing calorie intake one to six days per week over at least 12 weeks was effective for reducing body weight on an average of 7 kilograms (15 lb); the results were not different from a simple calorie restricted diet, and the clinical trials reviewed were run mostly on middle-aged women from the US and the UK, limiting interpretation of the results.[21] Intermittent fasting has not been studied in children, the elderly, or underweight people, and could be harmful in these populations.[21][22] Intermittent fasting is under preliminary research for how it may affect cardiovascular and metabolic biomarkers, such as body fat, LDL cholesterol, triglycerides, insulin sensitivity, blood pressure.[7][21][23] Alternate day fasting does not appear to affect lean body mass.[4] Other effects Nocturnal eating has been linked to impaired sleep quality.[1] There is no evidence that fasting can prevent or treat cancer.[7][24] Adverse effects Understanding the potential adverse effects of intermittent fasting is limited by an inadequate number of rigorous clinical trials. One 2015 review of preliminary clinical studies found that short-term intermittent fasting may produce minor adverse effects, such as continuous feelings of weakness and hunger, headaches, fainting, or dehydration.[25] Long-term, periodic fasting may cause eating disorders or malnutrition, with increased susceptibility to infectious diseases.
  • Nutrition
    Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism, and excretion.[1] The diet of an organism is what it eats, which is largely determined by the availability and palatability of foods. For humans, a healthy diet includes preparation of food and storage methods that preserve nutrients from oxidation, heat or leaching, and that reduce risk of foodborne illnesses. In humans, an unhealthy diet can cause deficiency-related diseases such as blindness, anemia, scurvy, preterm birth, stillbirth and cretinism,[2] or nutrient excess health-threatening conditions such as obesity[3][4] and metabolic syndrome;[5] and such common chronic systemic diseases as cardiovascular disease,[6] diabetes,[7][8] and osteoporosis.[9][10][11]Under-nutrition can lead to wasting in acute cases, and the stunting of marasmus in chronic cases of malnutrition.[2]
  • Mal-Nutrition
    Malnutrition is a condition that results from eating a diet in which one or more nutrients are either not enough or are too much such that the diet causes health problems. It may involve calories, protein, carbohydrates, vitamins or minerals. Not enough nutrients is called undernutrition or undernourishment while too much is called overnutrition. Malnutrition is often used to specifically refer to undernutrition where an individual is not getting enough calories, protein, or micronutrients. If undernutrition occurs during pregnancy, or before two years of age, it may result in permanent problems with physical and mental development. Extreme undernourishment, known as starvation, may have symptoms that include: a short height, thin body, very poor energy levels, and swollen legs and abdomen. People also often get infections and are frequently cold. The symptoms of micronutrient deficiencies depend on the micronutrient that is lacking.
  • Cardiorespiaratory Principles (Introduction to F.I.T.T.E.)
    Integrated cardiorespiratory training is simply training that involves stressing and challenging while intentionally strengthening the cardiorespiratory system. This generally equates to any activity specifically targeted for a average of 22 minutes or more in continuous forms. Activities like basketball, baseball, soccer, martial arts, walkling or running on a treadmill, etc. can be most any form of integrated cardiorespiratory training. The major importance of cardiorespiratory conditioning is in the duration and intensity in which it is, or can be performed. The styles used are numerous. So long as safety is utlized most things configured to raise heart and respiration should work. The three (3) most basic variations of cardiorespiratory training include: * Warm up * Workout * Cool down The following sections will explain in greater detail the forms of respiraroty training.
  • Frequency:
    Frequency refers to the number of training sessions or activity sessions for a given time frame. The time frame usually consists of a week. But depending on the client and his or he goals, it may be one workout a day, a month or a year. For general health requirements, the recommended frequency of activity is preferable every day of the week, for small quantities of time for improved fitness levels, the frequency is three (3) to five (5) days per week. Example: 3 Days on @ 30 min each day for 3 session * 10 min each group Cardio | Strength | Balance
  • Intensity:
    Intensity refers to the level of demand the activity places on the body. This is usually measured by heart rate or maximal oxygen consumption [VO2 max] for general health requirements moderate intensity is preferred. This would be perceived as enough demand to increase heart and respiratory rates, but not cause exhaustion or breathlessness. For improved fitness levels the intensity recommended is 40 to 85% of hear rate reserve (HRR) or 60 to 90% of maximal heart rate (HR max). Example: 10 min session of Cardio on level 10 (or any level that provides an intensity greater than normal working capacity)
  • Time:
    Time refers to the length of time engaged in the activity, and the actual time you engage in your training cycle. This is usually measured in minutes. For general health requirements, approximately 30 total minutes a day is recommended. This could be six (6) 5-minute bouts, three (3) 10-miute bouts, or two (2) 15-minute bouts (or any other combination equaling 30 minutes. For improved fitness levels the time recommended is approximately 20 - 60 minutes This will vary, depending on the goals. Example: 6am morning aerobics for 10 minutes with an intensity level of 1 - 10: in between levels (4-8)
  • Type:
    Type refers to the mode or activity used. This can be virtually any activity. For general health requirements, this may consists of: Examples: * Using stairs (versus elevators) * Parking farther from the desired location and walking a longer distances * Mowing the yard with a push mower * Raking the leaves by hand * Gardening For improved fitness levels, this may consist of: * Treadmill, stationary bike, stepper * Aerobics classes * Sports * Weight training
  • Enjoyment:
    Enjoyment refers to the amount of pleasure derived from the activity by the client. This is often an overlooked component of program design by the health and fitness professional. One of the most important aspects of creating a program is that it fits with a client's personality and interests; however, this does not mean that the client dictates what it is that a health and fitness professional does. Concluding, one of the most important components of a properly designed training program is that is must be enjoyable. This means that the program and its activities must coincide with the personality, likes and dislikes of the client. This translates into compliance and this leads to results. A client is much more apt to continue with a program that is fun and challenging. By complying with a structured program, the client will achieve the desired results. This ultimately allows for a higher level of results and possibly referrals.
  • Cardio Respiratory Summary:
    The F.I.T.T.E. guidelines allow for the development of a proper program and quantify its variables. Recommendations are listed: Frequency: Almost every day of the week for short quantities of time. Intensity: Moderated enough to increase heart and respiratory rates. Time: 20 -60 total minutes a day, depending on goals. Type: Any kind of activity from gardening to weight training. Although it is highly recommended that women more so then men maintain a health active regiment of strength conditioning to stave off the normal wear and tear of life. Getting older will impose the greatest demands on each and every one of us. Strength training provides the first essential fight with gravity. Enjoyment: The program and its activities should coincide with the personality, likes and dislikes of the client.
  • The "FAT-BURNING-ZONE" Myth"
    It is generally assumed that the body fat reduction can only result from work (physical work) however; through scientific methods provided by data analysis, it appears that there is a zone for which the body does exhibit it greatest amount of engergy disspation, however; this period is usually at full rest during sleep. The unfortunate issue of course is that to be at total rest one will not be able to burn ample or at least the greatest amount of fat during this period to have the desired affect of weight loss. Below the chart represents these zones derived from carbohydrates and fats. Note that although this zone exists it is the question as to how this zone can be utilized. Where there is science there may be a solution pending.
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