Recent Articles
The Drengr Fit blog
This blog is dedicated to sharing the bits and pieces of health and fitness related information that I’ve obtained through a lifetime of experience and research into the various forms of exercise, from resistance training to martial arts. Some post will be in depth while others just reference points or explanations of common terms.
The value of Performance Training
The purpose of sports performance training is to help athletes perform at their best during competition by helping them transfer their stability, strength, and power into their athletic skill, which in turn can often enhance longevity in the sport. Focus Points:
10-Rep-Max
10-rep-max is a form of Submaximal testing used in place where a 1RM is inappropriate, such as a bicep curl or calf extension, our 10RM is approximately 75% of our 1RM, so if for example our bench press 1RM is 200lbs our 10RM is around 150lbs depending on our level of muscular conditioning. A light…
1-Rep-Max
The goal of the 1RM is to determine the maximum amount of weight that can be lifted one time (i.e., 1-Rep-Max (1RM)). It is important to avoid fatigue during the warmup by performing to many repetitions so finding a suitable starting weight is something to keep in mind. How to: A warmup should consist of…
VT1 and VT2
VT1 is called the first ventilatory threshold. It is a marker of intensity that can be observed in a person’s breathing at a point where lactate begins to accumulate in the blood and breathing becomes harder, it is the point which it becomes uncomfortable to speak. In well trained athletes VT1 is roughly the highest…
The functions of the Abdomen
People often talk about the abdominal muscles and the first thing to come to most people’s mind is your appearance, well-defined abs that are devoid of fat and are synonymous with having a flat stomach. That being said, these muscles were not intended to just look nice, the abdominals and core muscle’s primary role…
The Muscles of the chest
Pectoralis major: The pectoralis major is the superior most and largest muscle of the anterior chest wall, it is a thick, fan-shaped muscle that lies underneath the breast tissue, and its primary functions are flexion, adduction, and internal rotation of the humerus (Upper-arm). It consists of the muscular fiber bundles known as the Clavicular bundle, the Sternal…
General guidelines for Physical activity
General guidelines for adults aged 18-64 include: Perform 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous-intensity exercise, or a combination of both.Additional health benefits are obtained from performing greater amounts of activity than those quantitiesPerform aerobic bouts that last at least 10 minutes, preferably spread throughout the weekParticipate…
Planes of Movement
Sagittal Plane: Cuts the body into left and right halves, forward and backward movements. Transverse Plane (Horizontal): Cuts the body into top and bottom halves, twisting movements. Frontal Plane: Cuts the body into front and back halves, side to side movements. We live in a three-dimensional world. Our bodies need the ability to move in…
5-guidelines for Eating Healthy
A scientific study regarding dietary guidelines for Americans has provided evidence to support the concept that eating healthy and participating in regular physical activity can help maintain and reduce the risk of developing chronic disease, these guidelines are required to be continuously updated as new research provides better understanding of the benefits that come with…
Open chain Vs Close chain exercises
A biomechanical concept that is commonly used in functional training involves the proposition that the body’s joints make up a kinetic chain in which each joint represents a link. Drawing on this principal, exercises may be described as either open- or close-chain movements. In an open-chain exercise, the end of the chain farthest from the…