Senior Presentation

(1) Positive Statement

What are you most proud of in your Block Presentation and/or your senior project? Why?

I am most proud of meeting the time required to pass but also teaching everything in a way that is understandable to anyone who doesn't workout. I feel like I did well with referencing my sources throughout the presentation. If my audience noticed that I kept referencing these book sources then I hope they look into reading those books after hearing throughout the presentation. 

(2) Questions to Consider

a.     What assessment would you give yourself on your Block Presentation (self-assessment)?

AE       P          AP       CR       NC

b.     What assessment would you give yourself on your overall senior project (self-assessment)?

AE       P          AP       CR       NC

(3) What worked for you in your senior project?

Choosing my research wisely and keeping track of each of my sources really did help me during my senior presentation. So doing research checks did work for me. Also doing the lesson 2 and lesson 1 presentations helped prepare me for my final presentation.

(4) (What didn't work) If you had a time machine, what would have you done differently to improve your senior project if you could go back in time?

I would've done better on my lesson 2 presentation. Knowing that I got an AP only made me work harder so that I could get a better grade for my final presentation. 

(5) Finding Value

How has the senior project been helpful to you in your future endeavors?   Be specific and use examples.

In my opinion, I think that this whole set up of preparing for something really big did help with getting over my fears. After presenting today i feel like in the future when i have to present in front of an audience ill feel more comfortable doing so. Just doing this whole senior topic and presenting on your own is just something I would have never had thought I would accomplish coming in freshman year. I thank I-Poly for creating the individual I am today. 

Mentorship

Literal : 

Robert Maldonado - Spartan Fitness/ 24 Hour Fitness

Interpretive:  

The most important thing I gained from this experience is really knowing how to properly train others. Having the right equipment and knowing how to use this equipment is key to gaining muscle mass. I was taught many new workouts that trained all the muscle groups. I feel like i learned more of the training factor from my mentor rather than nutrition or supplements. 

Applied: 

Training almost every day throughout the week did help with learning lots of new things to help me answer my EQ.  My mentor has helped with training in the gym to cooking food at his house learning the types of food he eats. There was a time where I kept training hard and gave it my all in the gym and kept my nutrition on point as well but still noticed no gains for about 2 weeks. I told my mentor and thats when we started to change our routines in the gym every time ever since this problem. Changing up the routine did help a lot and it made it more different every time I went to the gym. Its important to get all the energy you need in the gym and changing the routine will sometimes make it fun going to the gym instead of having the same workouts every time.  Learning many things like this with my mentor only made us stronger in the gym and our knowledge with muscle mass increase.                                                                  

Exit Interview

(1) What is your essential question and answers?  What is your best answer and why?

EQ: What is the best way to increase muscle mass in bodybuilding? 
- Doing heavy weight lifting exercises for major muscle groups at timed intervals. ( Best Answer)
- Pre-prepping meals which contain appropriate micro and macronutrients that aid muscle growth.
- Consuming a variety of nutritional substitute supplements throughout the day.
The reason why the first answer is my best answer is mainly because to me its the most complicated and diverse thing to know when growing muscle mass. Theres so much to know when working with weights and the different things to do with weights in a correct form. Its just the answer that is really important to know when trying to gain muscle mass. 

(2) What process did you take to arrive at this answer?
 Extensive amounts of research was done to create this answer. Also knowing what to do and say in the field of bodybuilding is important to consider when arriving at this answer. Just doing everything hands on and making mistakes when lifting weights is how you learn to become better at anything, for me it was creating an answer to help others understand how to increase muscle mass. 
(3) What problems did you face?  How did you resolve them?
 The only problems i faced when doing this whole workout program was the nutrition part. You really need lots of money to spend in order to get the best in nutrition. If you want to see results faster its best to eat 6-7 times a day but for me it was hard. So i could only eat what was available to me in my household. Any money i got was saved up to buy supplements and lots of chicken breasts. For me thats all i really need to feel satisfied with my results.
(4) What are the two most significant sources you used to answer your essential question and why?
 Two books were really the most resourceful to me mainly because they had evidence to back up all experiments and facts. The first being "BodyBuilding Revealed" by Will Brink and the second book being " Science and practice of strength training" by V.M.Zatsiorsky

INDEPENDENT COMPONENT 2

LITERAL

(a) “I, Christian Velez, affirm that I completed my independent component which represents 30 hours of work.”
(b) My Mentor Eric Bugarin (personal trainer)
(d) I feel like I learned a rather different workout style from my new mentor. Every Time my mentor told me something factual he would provide it with evidence. I learned the many different workouts that really are great for tearing the muscle fibers which then result into muscle mass gains. I was taught a little bit on supplements and as to which supplements are the best for me. I really learned a lot of new things with my new mentor. 

INTERPRETIVE 

Doing Weekly training and learning many new workouts with my mentor was definitely a different experience. Ive never felt so fatigue after any of my workouts till I worked out with my new mentor. He does more endurance workouts which in result will mostly make strength gains.

 

In this exercise (straight-bar Pushdowns) your abs need to be tight and you could either have your legs straight or in a position that feels more comfortable. 3-4 sets of 10-15 reps. This exercise really tears into the tricep muscle fibers. 

Here is another workout that works out the chest and tricep muscles. ( dips ) doing 3 sets and the first two are from 10-12 reps and the last set is till failure. 

APPLIED

It really helps a lot when you have a personal trainer by your side because if you make a mistake its fixed right then and there. Also having your trainer as a spotter so that when you are lifting heavy weights you could be assisted so no injury will occur. My mentor Eric taught me really how to perform every workout with the correct form and I remember one thing he always said was to keep your abs tight in most of my workouts. Most of the things that he taught me i already knew from my past mentor but Eric would really go more into detail with his facts. After mentoring with Eric I feel like now i could probably become a personal trainer and be able to teach others how to workout correctly.

MARCH EXTRA POST

Here is a video showing the proper form when training the shoulder muscles. This specific exercise is called the dumbbell shoulder press and muscles being worked out are the front and side shoulders. 

My Mentor posted at Spartan Fitness.

THIRD ANSWER

What is the best way to increase muscle mass in bodybuilding?

Consuming a variety of nutritional substitute supplements throughout the day.

1.) (PROTEIN) supplements are one of the most reliable and useful supplements. Providing you with a substitute for food protein supplements are beneficial due to its key ingredients.

2.) Dextrose (AKA glucose) is a high GI (glycemic index), fast absorbing type of simple carbohydrate. Dextrose is used by bodybuilders and athletes to induce an insulin spike and replace glycogen in muscle cells which is lost during training. (CARBS) 

3.) (FATS) Fish oils which provide you with beneficial ingredients such as omega-3's. 

They reduce the risk of heart disease and stroke, as well as provide other health benefits, such as helping to prevent muscle breakdown, enhance joint healing, and improve brain function. New research also shows that these fats can directly boost fat loss and enhance muscle growth.

"BodyBuilding Revealed" by Will Brink (Will Brink graduated from Harvard University with a concentration in the natural sciences has been a writer, scientific researcher, consultant to supplement companies, and trainer for 20 years relating to health/fitness and performance. He has co-authored several studies relating to sports nutrition and health and published in peer reviewed academic journals.) - He is my best source because all of his sources have been received by actual experiments.

Fourth Interview Questions

1.) What factor is most important to increasing muscle mass in bodybuilding? 
2.) What are the best supplements for bodybuilding?
3.) What is best to consume before and after a work out? 
4.) What does a body builders workout consist of weekly? 
5.) What are some things that you would say or recommend to a beginner in weight training?
6.) What should a bodybuilders nutrition for the week look like?              
7.) What is so great about training with intensity for a short amount of time, why not just train regularly for a longer period of time?                           
8.) About how much time of sleep should a bodybuilder get and why? 
9.) Specifically what have you been successful with in body building and why?
10.) What are some of the most common challenges body builders encounter and why? (INCLUDING YOU)
11.) What is your purpose here at the gym ?
12.) What is something you need to consider when being a personal trainer? 
13.) How did you get to where you are now ? ( a personal trainer)
14.) Why work at this gym and not any other gym? 

15.) What is your goal as a bodybuilder/ personal trainer? 
16.) Do you know how much macro-nutrients you need for a whole day and why?
17.) How long have you been training and what are some of the difficulties you had while this experience?
18.) If there are things you would've done differently in your bodybuilding experience what would it be and why?
19.) Do you know anything about cheat meals and why they are good or bad?
20.) What is the most important thing to consider when weight training AND WHY?