Physics Essay Example | Topics and Well Written Essays - 1250 words - 1

Physics - Essay Example With relation to topic of World, physics encompasses essentially all of nature including the laws and properties of matter and the forces acting upon them. Especially the causes, that modify the general properties of bodies, like light, magnetism, electricity, quantum effects, gravity etc. Physics studies every motion, from objects as small as neutrons to as massive as planets. It also studies the forces, and the interactions between bodies. It is the study of the most fundamental interactions between time, space, energy and matter. "We have sought for firm ground and found none. The deeper we penetrate, the more restless becomes the universe, all is rushing about and vibrating in a wild dance."(Max Born) Physics answers these and many such questions. Let us consider our last question, we often wonder why an object in motion stops suddenly, it is due to the Frictional force. There are many things in this world that makes the presence of Friction felt. For example, when we try to push a table across a room, we experience a resisting force which makes our work much more difficult, and this is the frictional force. It is a well known phenomenon in the universe that any bod... . Physics answers these and many such questions. Let us consider our last question, we often wonder why an object in motion stops suddenly, it is due to the Frictional force. There are many things in this world that makes the presence of Friction felt. For example, when we try to push a table across a room, we experience a resisting force which makes our work much more difficult, and this is the frictional force. FRICTION: It is a well known phenomenon in the universe that any body which is in state of motion on any plane, left to itself automatically comes to rest after traveling through some distance, this is due to Friction. It is the resistive force acting between bodies that tends to oppose and damp out motion. Types of friction: 1. Static friction 2. Kinetic/dynamic friction 3. Rolling Friction Static friction: The Static force of friction ( fs ) is the force of friction between two objects when there is no motion. Consider a block' B' which is resting on a horizontal table. Let a small pan be attached the block by means of a horizontal thread passing over a smooth frictionless pulley. When the weight in the pan is less, the block does not move because the pulling force or applied force' p' is balanced by the frictional force' f' which is called static friction.. If the weight in the pan increases further then the block tends to slide over the surface. At this stage the force of friction also reaches a maximum value called limited friction. Thus the maximum or limiting value of force of friction that comes into play when the body just begins to slide over the surface of another body is known as Limiting Friction. Dynamic Friction or Kinetic Friction: The Kinetic force of friction ( fk ) is the force of friction between two objects

Field Project Research Paper Essay Example | Topics and Well Written Essays - 3000 words

Field Project Research Paper - Essay Example In my personal audit, the following relevant information were collected and gathered: (1) identifying and examining if my identity is safe; (2) the reasons why I need to protect myself from identity theft; and (3) how I could protect myself using very basis guidelines against potentially exposing myself for incidents of identity theft ( (Identity Theft Protection (IDPST), 2012). During the course of the personal security audit, as I was made aware that through answering and going through the questions, the following areas were the identified strengths: (1) logging off and locking my computer every night; (2) responsible use of access information by not sharing it to others; and (3) being extra careful on transmitting personal information through email. However, one noted that there was an eminent weakness in the use of passwords. In one instance, I discovered through friends that there were sent some messages through email apparently being sent from my email address. In this regard, there was potential risk in my password being compromised. As needed, I immediately changed my password and the incident did not happen again. Through browsing more information on doing a personal security audit, I learned that by believing that I would not become a victim of identity theft, I was actually exposing myself to the risks of being unprotected and exposed to security risks. In the LifeLock official website, an organization that aims to provide proactive identity theft protection to members who opt to register, it was disclosed that through do-it-yourself personal security audits using free credit bureau reports (AnnualCreditReport, 2012), I would only receive the minimum amount of information for personal security audit. Credit monitoring done by financial institutions generates credit alerts, address monitoring and information from the credit bureau reports. The LifeLock Identity Theft Protection boasts of covering proactive protection, advanced internet monitoring, cre dit alerts, non-credit alerts, address monitoring, lost wallet protection and credit bureau reports (LifeLock, 2012) for prices such as $25.00 / month or $275.00 / year for a LifeLock Ultimate package or a minimum of $10.00 / month or $110.00 / year for a LifeLock package (LifeLock, 2012). The safety tips provided by the IDPST site are likewise helpful in making me more aware of areas to focus on, such as the need to dispose of mail or correspondences that has my personal address and information; never carrying the SSS card; never using the SSS card as an identification number; being careful of credit card receipts; being careful of using debit cards when shopping online; and keeping personal information within my area of residence and not to be carried along. By doing so, the personal security audit enhanced my awareness on areas to be most careful of and to follow the simple guidelines that would assist in protecting myself from identity theft. In sum, the personal security audit made me realize that my personal practices in terms of identity protection (never carrying my SSS card in my wallet; locking up personal ids and information in a safe box at home); credit cards (using a virtually difficult signature to replicate and indicating that a photo ID is required; having photocopies of the credit cards safely at home; checking and monitoring all credit card transactions) and improving my password all ensure that I would be duly protected from identity the

Research and Business Plan-based on my business idea Paper

And Business Plan-based on my business idea - Research Paper Example Actions done in the span of a few seconds may have great effect on someone else’s life. It is the driving factor in emergency cases. If immediate medical attention is not given particularly during life and death situations, a mishap could prove to be fatal. It is essential for a health care team to conduct necessary care and medical action to prevent the loss of life most especially during emergency situations. Much has been done to improve turnaround time in the medical field. Paramedics and emergency teams are well trained in ensuring swift and accurate handling of medical emergency cases. With this, the writers would like to introduce an innovation that would address challenges in establishing patient identity and medical history such that medical practitioners would no longer have to go through the motions of interviewing the patient or his companions/ relatives prior to implementing medical care. 911 Health Care Services Corporation is the driving force behind the 911 Eme rgency Health Care System, a product that aims to reduce the number of accidental deaths by providing instant medical history with just a scan of an eye. The objective of this product is to provide a secure product that will save lives without compromising identity. The management envisions eliminating the current turnaround time for administering emergency care services, and make patient identification as easy as it could be. The product will have a pilot launch in Massachusetts. Distribution will initially be limited to this state but management is looking at expanding to other cities and states, and eventually to other parts of the world. II. VALUE PROPOSITION Saving time and saving lives are the two value propositions of the product. 911 Emergency Health Care System aims to make patient identification quick and accurate, thereby resulting in fast and accurate administration of applicable drugs and health care. 911 Emergency Health Care System introduces the handheld retinal scan ning device to be used in recognizing patients. The device communicates with a software program where patient data is stored. Once a patient is scanned, the medical team handling the case may proceed updating the medical records to ensure that the next handling team will be supplied accurate medical information as well. The service provides physicians and patients with timely access to patient medical information to save lives. On the patient side, we want to assure him that with this device, his eyes will say it all – his identity, his medical needs and history. He would not have to worry about not being to divulge all information needed. This is important particularly in emergency situations, where the patient is alone or is unable to communicate due to his situation. On the medical team’s side, the scanning device will improve their response time for emergency situations. Giving appropriate medicine and health care is important, and they would not be able to do this without any patient background and information. III. PRODUCT FEATURES AND BENEFITS With 911 Emergency Health Care System, even patients with no identification papers will receive appropriate medical care. Other benefits of the product are as follows: Medical team will have easy access to the patient’s personal and medical information. They can also update the information accordingly. The product aims to reduce accidental deaths or health care errors The scanning device and software reduces paperwork

Physics Essay Example | Topics and Well Written Essays - 1250 words - 1

Physics - Essay Example With relation to topic of World, physics encompasses essentially all of nature including the laws and properties of matter and the forces acting upon them. Especially the causes, that modify the general properties of bodies, like light, magnetism, electricity, quantum effects, gravity etc. Physics studies every motion, from objects as small as neutrons to as massive as planets. It also studies the forces, and the interactions between bodies. It is the study of the most fundamental interactions between time, space, energy and matter. "We have sought for firm ground and found none. The deeper we penetrate, the more restless becomes the universe, all is rushing about and vibrating in a wild dance."(Max Born) Physics answers these and many such questions. Let us consider our last question, we often wonder why an object in motion stops suddenly, it is due to the Frictional force. There are many things in this world that makes the presence of Friction felt. For example, when we try to push a table across a room, we experience a resisting force which makes our work much more difficult, and this is the frictional force. It is a well known phenomenon in the universe that any bod... . Physics answers these and many such questions. Let us consider our last question, we often wonder why an object in motion stops suddenly, it is due to the Frictional force. There are many things in this world that makes the presence of Friction felt. For example, when we try to push a table across a room, we experience a resisting force which makes our work much more difficult, and this is the frictional force. FRICTION: It is a well known phenomenon in the universe that any body which is in state of motion on any plane, left to itself automatically comes to rest after traveling through some distance, this is due to Friction. It is the resistive force acting between bodies that tends to oppose and damp out motion. Types of friction: 1. Static friction 2. Kinetic/dynamic friction 3. Rolling Friction Static friction: The Static force of friction ( fs ) is the force of friction between two objects when there is no motion. Consider a block' B' which is resting on a horizontal table. Let a small pan be attached the block by means of a horizontal thread passing over a smooth frictionless pulley. When the weight in the pan is less, the block does not move because the pulling force or applied force' p' is balanced by the frictional force' f' which is called static friction.. If the weight in the pan increases further then the block tends to slide over the surface. At this stage the force of friction also reaches a maximum value called limited friction. Thus the maximum or limiting value of force of friction that comes into play when the body just begins to slide over the surface of another body is known as Limiting Friction. Dynamic Friction or Kinetic Friction: The Kinetic force of friction ( fk ) is the force of friction between two objects

Research and Business Plan-based on my business idea Paper

And Business Plan-based on my business idea - Research Paper Example Actions done in the span of a few seconds may have great effect on someone else’s life. It is the driving factor in emergency cases. If immediate medical attention is not given particularly during life and death situations, a mishap could prove to be fatal. It is essential for a health care team to conduct necessary care and medical action to prevent the loss of life most especially during emergency situations. Much has been done to improve turnaround time in the medical field. Paramedics and emergency teams are well trained in ensuring swift and accurate handling of medical emergency cases. With this, the writers would like to introduce an innovation that would address challenges in establishing patient identity and medical history such that medical practitioners would no longer have to go through the motions of interviewing the patient or his companions/ relatives prior to implementing medical care. 911 Health Care Services Corporation is the driving force behind the 911 Eme rgency Health Care System, a product that aims to reduce the number of accidental deaths by providing instant medical history with just a scan of an eye. The objective of this product is to provide a secure product that will save lives without compromising identity. The management envisions eliminating the current turnaround time for administering emergency care services, and make patient identification as easy as it could be. The product will have a pilot launch in Massachusetts. Distribution will initially be limited to this state but management is looking at expanding to other cities and states, and eventually to other parts of the world. II. VALUE PROPOSITION Saving time and saving lives are the two value propositions of the product. 911 Emergency Health Care System aims to make patient identification quick and accurate, thereby resulting in fast and accurate administration of applicable drugs and health care. 911 Emergency Health Care System introduces the handheld retinal scan ning device to be used in recognizing patients. The device communicates with a software program where patient data is stored. Once a patient is scanned, the medical team handling the case may proceed updating the medical records to ensure that the next handling team will be supplied accurate medical information as well. The service provides physicians and patients with timely access to patient medical information to save lives. On the patient side, we want to assure him that with this device, his eyes will say it all – his identity, his medical needs and history. He would not have to worry about not being to divulge all information needed. This is important particularly in emergency situations, where the patient is alone or is unable to communicate due to his situation. On the medical team’s side, the scanning device will improve their response time for emergency situations. Giving appropriate medicine and health care is important, and they would not be able to do this without any patient background and information. III. PRODUCT FEATURES AND BENEFITS With 911 Emergency Health Care System, even patients with no identification papers will receive appropriate medical care. Other benefits of the product are as follows: Medical team will have easy access to the patient’s personal and medical information. They can also update the information accordingly. The product aims to reduce accidental deaths or health care errors The scanning device and software reduces paperwork

Library Classification Essay Example for Free

Library Classification Essay A library classification is a system of coding and organizing library materials (books, serials, audiovisual materials, computer files, maps, manuscripts, realia) according to their subject and allocating a call number to that information resource. Similar to classification systems used in biology, bibliographic classification systems group entities together that are similar, typically arranged in a hierarchical tree structure. A different kind of classification system, called a faceted classification system, is also widely used which allows the assignment of multiple classifications to an object, enabling the classifications to be ordered in multiple ways. DescriptionLibrary classification forms part of the field of library and information science. It is a form of bibliographic classification (library classifications are used in library catalogs, while bibliographic classification also covers classification used in other kinds of bibliographic databases). It goes hand in hand with library (descriptive) cataloging under the rubric of cataloging and classification, sometimes grouped together as technical services. The library professional who engages in the process of cataloging and classifying library materials is called a cataloguer or catalog librarian. Library classification systems are one of the two tools used to facilitate subject access. The other consists of alphabetical indexing languages such as Thesauri and Subject Headings systems. Library classification of a piece of work consists of two steps. Firstly the aboutness of the material is ascertained. Next, a call number (essentially a books address), based on the classification system in use at the particular library will be assigned to the work using the notation of the system. It is important to note that unlike subject heading or thesauri where multiple terms can be assigned to the same work, in library classification systems, each work can only be placed in one class. This is due to shelving purposes: A book can have only one physical place. However in classified catalogs one may have main entries as well as added entries. Most classification systems like the Dewey Decimal Classification (DDC) and Library of Congress classification also add a cutter number to each work which adds a code for the author of the work. Classification systems in libraries generally play two roles. Firstly they facilitate subject access by allowing the user to find out what works or documents the library has on a certain subject. [1] Secondly, they provide a known location for the information source to be located (e. g. where it is shelved). Until the 19th century, most libraries had closed stacks, so the library classification only served to organize the subject catalog. In the 20th century, libraries opened their stacks to the public and started to shelve the library material itself according to some library classification to simplify subject browsing. Some classification systems are more suitable for aiding subject access, rather than for shelf location. For example, UDC which uses a complicated notation including plus, colons are more difficult to use for the purpose of shelf arrangement but are more expressive compared to DDC in terms of showing relationships between subjects. Similarly faceted classification schemes are more difficult to use for shelf arrangement, unless the user has knowledge of the citation order. Depending on the size of the library collection, some libraries might use classification systems solely for one purpose or the other. In extreme cases a public library with a small collection might just use a classification system for location of resources but might not use a complicated subject classification system. Instead all resources might just be put into a couple of wide classes (Travel, Crime, Magazines etc. ). This is known as a mark and park classification method, more formally called reader interest classification. . see more from: http://en. wikipedia. org/wiki/Library_system.

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. 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