Introduction and Fundamentals

Definition:
The act or fact or a method of interfering with the outcome or course especially of a condition or process (as to prevent harm or improve functioning) a variety of serious arrhythmia by surgical intervention.

The Intervention:
To exercise at the least opportunity cost and maintain body ratio. Specifically, the arms and shoulder muscle due to the daily usage, it aids to its maintenance.

The Health Model:
Trans-Theoretical Model by Procharka & Di Clemente (1983)

So my intervention phases look some thing like this (working my way up):

Maintenance:

• Follow the schedule 
• Dedicate the time allocated for the intervention with strict compliance.
• Increase your locus of control by increasing your belief of full filling the act.
• Add sanctions to put emphasis on this intervention.

Action:

• Penalty of missing out the time would be compensation of that time in least important activity of the day.
• Keep reminders on mobile calendar to follow the day.
• Dedication in the work is necessary so keep it on priority to give it importance. 

Preparation:

• Planning out a routine and schedule to follow on daily basis.
• See improvement as physical exercise shows.
• Notice the concentration span.
• Keep a log of '3 entries per week' account to see how changes have taken place. 

Contemplation:

•  Improvement in the way I look. Furthermore, waking up in the morning and going through some sort of exercise would freshen my mind for the morning.
• My lifestyle is not as active as its suppose to be, therefore it would bring about a good physical exertion.
• My frustrations and stress could channel its way out this way and unnecessary displacement of that energy would not be a burden to anyone else.  

Pre Contemplation:

• Unstable mood swings.
• Fustration and outbreaks of anger from time to time.
• Influenced rational behavior.
• Inability to wake up feeling fresh and concentrate.
• Loss of interest. 

Websites used in this intervention.

http://exercise.about.com/od/exerciseworkouts/f/howmuchweight.htm

Question: How much weight should I lift?

Answer: Choosing how much weight you need for different strength training exercises requires a little guesswork and a little practice. There's no right way to pick your weights, but you can use these steps to steer you in the right direction:

1. Choose an exercise and decide how many reps you want to do. For general strength and fitness, that's usually 10 to 12 reps.
2. Pick what feels like a medium weight and do all your reps, paying attention to how you feel at the end of the set.
3. If you felt like you could do several more reps, increase your weight by about 5 lbs and perform another set, again, paying attention to how you feel at the end.
4. If you could barely finish the set or had to swing the weights to get them up, reduce your weight by 5 or more lbs for your next set.
5. Make a note of how much weight you used for both sets and how the exercises felt to you.
6. In your next workout, start with the weight you ended with from the previous workout. Go through the process again, increasing or decreasing the weight and keeping notes about each exercise.
7. Give yourself a couple of weeks to practice the exercises, get your form down and see how different weights feel.
8. As you get stronger and more confident, focus on choosing a weight you can only lift for the desired number of reps. The last rep should be difficult, but not impossible. You don't have to go to complete failure, but your muscles need overload to see results. Make sure you feel challenged at the end of your set.

Experience is the best teacher when it comes to strength training and your body will make quick progress in the first few weeks, if you're consistent. It also helps to have a little knowledge under your belt, so consider these factors when you're choosing how much weight to use:

• Your fitness level. If you're a beginner, it's better to go lighter so you can perfect your form. Your first few workouts may cause soreness, but keeping the weight light may help minimize that.
• The muscles you're working. Larger muscles, like the legs, chest and back, can handle more weight than smaller muscles such as the shoulders, arms and calves. After working with personal training clients, I've come up with an average weight range for beginners when working different muscle groups. These numbers may help guide you in choosing your weights, but are only suggestions for a starting point:
  • Chest and Back: 5-12 lbs for women, 10-25 lbs for men
  • Shoulders: 3-8 lbs for women, 5-15 lbs for men
  • Biceps: 5-10 lbs for women, 8-15 lbs for men
  • Triceps: 3-8 lbs for women, 5-15 lbs for men
  • Lower body (squats, lunges, etc.): 8-15 lbs for women, 10-25 lbs for men
• Experience. It takes practice to know just how much weight you'll need for different exercises. Over time, you'll become more intuitive about your choices.

Keeping an exercise journal and writing down the weights you're using can help you figure out when to increase or decrease your weights. You can learn more about the ins and outs of lifting weight in Weight Training 101.

Abstract

Relationship between muscle swelling and stiffness after eccentric exercise

CHLEBOUN, GARY S.; HOWELL, JOHN N.; CONATSER, ROBERT R.; GIESEY, JEFFREY J.

 

Abstract

Purpose: The time courses of muscle compartmental swelling and passive stiffness change were measured to determine whether muscle compartmental swelling accounted for increased stiffness.

Methods: Eleven untrained female college students exercised eccentrically by lowering a weight with their elbow flexors. Measurements of muscle compartment volume, stiffness, relaxed elbow angle, circumference, and pain were recorded before exercise, immediately after exercise, and 1-5, 7, 9, and 11 d after exercise. Muscle compartment volume was calculated from cross-sectional ultrasound images taken along the upper arm. Stiffness was measured using a device that extended the elbow and recorded the torque required to hold the forearm at successive angles.

Results: Elbow flexor volume increased gradually to peak on the fourth day (26.1± 4.3%, P < 0.05) and then decreased to baseline values over days 7-11. Stiffness increased immediately after exercise (59.9 ± 14.1%, P < 0.05) and remained at or above this level until decreasing to pre-exercise levels over days 7-11.

Conclusions: This suggests that muscle swelling does not account for the sudden increase in stiffness of the elbow flexor muscles within the first 48 h after exercise but may play a role in the subsequent time course of stiffness.

© Williams & Wilkins 1998. All Rights Reserved.

http://journals.lww.com/acsm-msse/Abstract/1998/04000/Relationship_between_muscle_swelling_and_stiffness.10.aspx

Week 8

Day 1:
Foosball increased to a great level, and I managed to maintain my body exercise as well due to the balance of each activity.
However changes are to occur, as university closes down for winter break, I would be only working out and foosball competitions would decrease. Maintenance of the routine would be essential.

Week 7

Day 1:
Foosball activities increased causing a change in the form of my muscles. Corns grew on my palms causing insensitivity and I couldn't lift my weights properly.  The muscles toned down further and it de-motivated me to further continue on my exercise. I saw improvements in my game play and thus, I shifted interests to foosball giving it further priority.

Day 2:
I managed to pull myself to follow up and compensate of the reps I compromised for the last week. Strained myself pulling 80 reps with 5 minute breaks. The rest of the day turned out to be as tired and lethargic, might have strained a muscle or two. I was no longer looking forward to continue this exercise.

Week 6

Day 1:
I managed to pull myself out of bed to get the workout restarted.Yes, the foosball games had put strain to my arms, and the lack of exercise made them relapse back down and pulling through the 18th rep became harder but not as hard as the first weeks first day.

Day 2:
I woke up early and prepared for some killer exercises to compensate for the last 2 weeks neglect. I did 3 sets of 20 reps after 5 minutes break It became reall sweaty and i think i realized my elasticity rate, as at some point the reps do not make any difference as some weight and rep.

Day 3:
I managed to regain my strengths and continue on to 20 reps easily, however, due to excessive FoosballI had blisters on my palms that made holding weights painful too. So had to buy myself gloves sometime soon.

Week 5

The following week remained as stressful and as busy. I woke up late and couldn't follow up with my morning workout. The Addition of Ramadan, made it more difficult to workout. University ended quicker as well, so my Foosball games decreased too as the time I spent was mostly in assignment and submissions.