1. Exercise, the Manual a Jack Hannah production Senior Project 2010

2. My Inspiration How can I get the most out of my time in the gym? Why do so many people exercise in a way that is unproductive and/or harmful to their bodies?

3. Value of weight lifting A quick definition: what is meant by "weight lifting" Increases bone density Improves flexibility Improves muscle strength (protects your body) Improves your heart's health

4. How can I create something NEW? Some people DO know what is good and what is bad o why do people still waste their own time? User Friendly. How can I create something that people will understand and relate to?

5. Jack Hannah: Personal trainer April 4, 2010 - Present The experimental training of 3 athletes 14 Day cycle, 8 weight lifting days o 4 leg days, 2 back/bicep/forearm, 2 chest/tricep/shoulder A program, a manual, a website

6. Easy to read Manual and Website(s) My thesis paper: "Optimizing Efficiency and Potential of the Human Body“ Senior Year Project wiki o a complete compilation of my SYP experience, including the exercise manual JMfitness o a culmination of my SYP experience to be pursued

11. Now, what does it really take? 4 basic components and their importance o Warm up o Order and intensity of exercises o Nutrition and Rest o Cool down

12. Getting proper warm up How to prepare your body for work Foam rolling o increases flexibility and blood flow Dynamic stretches and activities o loosens muscles o increases heart-rate Static stretches o increases flexibility

13. Order and intensity of exercise How long can the body perform at its maximum level of intensity and how can we take advantage of this? Primary exercises and Secondary exercises o Are there benefits of putting some exercises earlier on in your workouts?

14. Nutrition and rest When should I eat, and what should I eat? o 5-6 meals each day o adequate protein intake o getting enough calories to achieve your goals Do not over exercise o Space your workouts appropriately o Do NOT try to fight through an injury o Extra rest never hurts

15. Cool Down Light dynamic activity o making sure the body stays loose Static stretches o increasing flexibility Foam rolling o increasing flexibility Cold shower o renewed supply of blood

16. How to achieve optimal results? Hard work 4 major components o warm up o order and intensity of exercise o nutrition and rest o cool down Stay updated o check out exercise manuals o read websites and forums o DO THE RESEARCH

17. Bibliography Hiller, Jacob. The Jump Manual. Web..http://www.jumpmanual.com/?hop=hrvach007 Price, Joyce Howard. "Weight Lifting Found to Help Seniors." The Washington Times 7 May 2000: 3. Questia. Web. 14 Apr. 2010. Quinn, Elizabeth. "Tight Muscles - Foam Roller Exercises for Tight Muscles." Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes. N.p., 13 Apr. 2010. Web. 4 May 2010..http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm Smith, Jim. AMD Main Manual. Wyalusing: Diesel Crew, LLC, 2006. AMD. Diesel Crew, LLC. Web. 25 Dec. 2009..http://www.acceleratedmusculardevelopment.com/ Smith, Jim, and Jedd Johnson. Diesel Crew. Diesel Crew, LLC. Web.. http://www.dieselcrew.com/ Wilson, Todd. "Functional Hypertrophy." Iron Magazine Online L.L.C. 23 Apr. 2002: n. pag. Diesel Crew. Web. 5 Mar. 2010.