| ROLCAM: 50 areas of Expertise |
Accounting
I have been a qualified accountant since
1966. I am a registered external and
internal auditor. I hold an Econonics
degree majoring in Accounting. I am
an FCPA.I am a teacher of Financial
Management. I specialise in Life,
Disability and General Insurance.
I have been a Financial Consultant.
I am the author of an Integrated
Accounting Software package. |
| Direct Questions Asked | 13 |
| Answers Given | 55 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 17hrs,09mins |
| Total Points: | 1090 |
| Avg. Rating | 
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Acronyms & Abbreviations
I would like to participate in the
knowledge of ACRONYMS.
I have a couple of abbreviations
after my name.
These are a form of shorthand for my qualifications.
They are B.Ec. which stands for Bachlor of Economics..
The other is FCPA which stands for
Fellow of the Certified Practioners of Accountancy.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 1 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 7hrs,11mins |
| Total Points: | 55 |
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Adult Education
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 2 |
| Answers Given | 5 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 9hrs,41mins |
| Total Points: | 155 |
| Avg. Rating |
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Algebra
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 2 |
| Answers Given | 13 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 0hrs,45mins |
| Total Points: | 259 |
| Avg. Rating |
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American History
If you need an answer to your question, just ask. You don't have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 1 |
| Answers Given | 1 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 12hrs,42mins |
| Total Points: | 55 |
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Anagrams
If you need an answer to your question, just ask. You do not have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Banking
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 4 |
| Answers Given | 11 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 0hrs,22mins |
| Total Points: | 257 |
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Books & Literature
I was a well known expert on AUTHORS
with the old ASKME.
I was also a well known expert on
SHAKESPEARE with the old ASKME. |
| Direct Questions Asked | 3 |
| Answers Given | 21 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 7hrs,37mins |
| Total Points: | 359 |
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Business Plans
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 4 |
| Answers Given | 9 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 8hrs,20mins |
| Total Points: | 204 |
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Cartomancy
Recently I was told:-
ADDITIONAL INFORMATION ON JULY 13th, 2006.
After taking test. The results:-
Roland, you have an unusually strong psychic talent in the area of Precognition
This means you have an uncanny ability to look into the future and anticipate what is going to happen. By knowing something's going to occur, you can even change the outcome of events for the better.
Roland, our in-depth analysis also shows you have other hidden psychic strengths including retrocognition (the ability to know what has happened in the past), telepathy (the ability to sense people's true thoughts) and clairvoyance (the ability to see the unknown).
roland camilleri is ROLCAM. |
| Direct Questions Asked | 23 |
| Answers Given | 21 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 6hrs,42mins |
| Total Points: | 70 |
| Avg. Rating | 
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Catholicism
Student of all religions.
I was an expert in religions on the now defunct site which used to be called
ASKME.
I featured quite a lot under the
designation of ROLCAM.
I was quite well known in a few
religious categories. |
| Direct Questions Asked | 4 |
| Answers Given | 21 |
| Public FAQs Posted | 1 |
| Avg. Response Time | 9hrs,21mins |
| Total Points: | 543 |
| Avg. Rating |
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Christianity
Student of all religions.
I was an expert in religions on the now defunct site which used to be called
ASKME.
I featured quite a lot under the
designation of ROLCAM.
I was quite well known in a few
religious categories. |
| Direct Questions Asked | 3 |
| Answers Given | 313 |
| Public FAQs Posted | 1 |
| Avg. Response Time | 8hrs,51mins |
| Total Points: | 8558 |
| Avg. Rating |
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Codes & Ciphers
If you need an answer to your question, just ask. You don't have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Cooking
I am Maltese.
By tradition the maltese cook
different Mediterranean dishes.
We have the French (Malta was occupied
by the French), the Italian (very close
proximity) and also the Greek and
Spanish influence.
Having been to most of the countries in Asia I like the varieties that these countries have to offer.
We are blessed in Australia with the
quality of the ingredients,this is why
we can adapt ourselves to the
best cooking in the world.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 12 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 13hrs,38mins |
| Total Points: | 324 |
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Definitions
If you need an answer to your question, just ask. You don't have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 2 |
| Answers Given | 2 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 16hrs,39mins |
| Total Points: | 50 |
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Economics
I hold a Bachelor's Degree in Economics
majoring in Accounting.
(Sydney University).
My letters are:- B.Ec.
I am also an FCPA.
I am a retired teacher of Financial
Management. |
| Direct Questions Asked | 4 |
| Answers Given | 8 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 22hrs,13mins |
| Total Points: | 125 |
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Encyclopedia
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 0 |
| Answers Given | 1 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 22hrs,41mins |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Finance
I hold a degree in Economics.
I am also a FCPA.
I am a retired teacher of Financial Management.
I taught the subject for 9 years
at 5 different colleges. |
| Direct Questions Asked | 8 |
| Answers Given | 10 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 1hrs,40mins |
| Total Points: | 175 |
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Food & Drink
I am a 75 year old person that has lived
in three countries.
I have travelled the whole world many times enjoying all the food and drink.
I am of Maltese origin and lived
the last 50 years in Australia.
Need I say more about Australia's Wines. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Foreign Language Translation
I speak English
I speak Italian
I speak Maltese
I have been travelling the world for
56 years.
I lived in Malta , England and Australia. |
| Direct Questions Asked | 3 |
| Answers Given | 8 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 22hrs,36mins |
| Total Points: | 125 |
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Geography
If you need an answer to your question, just ask. You don't have to be an expert to get an answer.
This appertains questions about the
geography of the U S A.
ROLCAM. |
| Direct Questions Asked | 1 |
| Answers Given | 1 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 11hrs,02mins |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Geometry
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 0 |
| Answers Given | 3 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 5hrs,05mins |
| Total Points: | 75 |
| Avg. Rating | 
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Grammar & Punctuation
If you need an answer to your question, just ask. You don't have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Hinduism
I am not an expert on Hinduism,
From my religious studies,I know that
there is a religioud document called:-
LAWS OF MANU.
In this document one finds references
to certain topics that one cannot find
in the CRISTIAN BIBLES. |
| Direct Questions Asked | 0 |
| Answers Given | 5 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 5hrs,16mins |
| Total Points: | 80 |
| Avg. Rating |
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Holidays & Customs
If you need an answer to your question, just ask. You don't have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Humor
I belong to quite a number of serious
categories.
I have come across this one.
I think I have to join it to create a sort of balance.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 16 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 6hrs,43mins |
| Total Points: | 420 |
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Inventors & Inventions
I am very interested in New Inventions.
I am particularly interested in
Copyrights and Patents Law.
In Australia we have a very good T V
programme on New Inventions. |
| Direct Questions Asked | 1 |
| Answers Given | 2 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 3hrs,37mins |
| Total Points: | 80 |
| Avg. Rating |
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Italian
If you need an answer to your question, just ask. You do not have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 3 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 22hrs,00mins |
| Total Points: | 105 |
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Judaism
I would like to participate ,like I have been doing on this category.
As a student of all religions,
and I am certainly very interested
in Judaism, I would like to join this board.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 2 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 3hrs,10mins |
| Total Points: | 80 |
| Avg. Rating |
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K-12 Math
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 1 |
| Answers Given | 11 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 6hrs,22mins |
| Total Points: | 250 |
| Avg. Rating |
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K-12 Science
If you need an answer to your question, just ask. You do not have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 2 |
| Answers Given | 4 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 8hrs,00mins |
| Total Points: | 100 |
| Avg. Rating |
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Memory Techniques
If you need an answer to your question, just ask. You do not have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Military History
If you need an answer to your question, just ask. You don't have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Mormonism
Student of all religions.
I was an expert in religions on the now defunct site which used to be called
ASKME.
I featured quite a lot under the
designation of ROLCAM.
I was quite well known in a few
religious categories. |
| Direct Questions Asked | 2 |
| Answers Given | 95 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 1hrs,30mins |
| Total Points: | 2404 |
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Music
I have been listening to music for over 70 years. I enjoy opera, classical and military music. I don't pretend to know everything, but can do research. |
| Direct Questions Asked | 0 |
| Answers Given | 2 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 23hrs,42mins |
| Total Points: | 80 |
| Avg. Rating |
|
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Other Languages
If you need an answer to your question, just ask. You do not have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Other Pets
I am making a special study of pets.
I am a lover of all kinds of pets.
The most unusual pets I find are
spiders.
There are a lot of questions I have about spiders. |
| Direct Questions Asked | 1 |
| Answers Given | 1 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 12hrs,14mins |
| Total Points: | 55 |
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Other Science & Technology ...
My interest in Mathematical Teachings.
I hold a degree in Economics.
Majoring in Accounting.
One of my subjects in obtaining the degree was Economic Statistics. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
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Politics
It is the right time and opportunity
of participating in asking and answering
questions.
I have already done so so I might as well sign up as an expert.
ROLCAM |
| Direct Questions Asked | 0 |
| Answers Given | 35 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 19hrs,10mins |
| Total Points: | 989 |
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Probability & Statistics
I have a degree in Economics.
Majoring in Accounting (Honours).
One of my subjects was Economic Statistics.
Please have a look at my latest response
on this subject.
|
| Direct Questions Asked | 1 |
| Answers Given | 2 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 17hrs,46mins |
| Total Points: | 75 |
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Psychics
I love answering questions on this
subject.
The proof is in the pudding ,that is by answering questions:-
Fortune Telling/Psychics - Anonymous asked - Is there such thing as a stupid psychic?
Fortune Telling/Psychics - Anonymous asked - Ivy path
Fortune Telling/Psychics - Anonymous asked - if possible,
ROLCAM |
| Direct Questions Asked | 24 |
| Answers Given | 37 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 12hrs,38mins |
| Total Points: | 174 |
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Small Business
I have been a qualified accountant since 1966. I am a registered external and internal auditor. I hold an Econonics degree majoring in Accounting. I am an FCPA.I am a teacher of Financial Management. I specialise in Life, Disability and General Insurance. I have been a Financial Consultant. I am the author of an Integrated Accounting Software package. |
| Direct Questions Asked | 6 |
| Answers Given | 12 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 0hrs,32mins |
| Total Points: | 290 |
| Avg. Rating |
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Software
I prefer to answer questions to the best of my knowledge and ability and be judged according to them.
I have particular skills in
Accounting Software. |
| Direct Questions Asked | 0 |
| Answers Given | 4 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 3hrs,37mins |
| Total Points: | 59 |
| Avg. Rating | 
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Synonyms (Thesaurus)
If you need an answer to your question, just ask. You do not have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
|
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Technical Writing
If you need an answer to your question, just ask. You do not have to be an expert to get an answer.
ROLCAM. |
| Direct Questions Asked | 1 |
| Answers Given | 2 |
| Public FAQs Posted | 0 |
| Avg. Response Time | 1hrs,59mins |
| Total Points: | 80 |
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The Bible
I belong to quite a few categories,
I would however like to be an expert
on the Bible.
Mostly the Old Testament material does not specifically relate to a specific Religion.
I would like to be able to pul some questions to this particular category.
ROLCAM |
| Direct Questions Asked | 0 |
| Answers Given | 0 |
| Public FAQs Posted | 0 |
| Avg. Response Time | No Data |
| Total Points: | 30 |
| Avg. Rating | No Data
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Weight Training
Why do we need weight training ?
Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through strength training. Weight training is the most widely used and popular method of increasing strength.
How do we get stronger ?
A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the :
resistance e.g. adding 10kg to the barbell
number of repetitions with a particular weight
number of sets of the exercise
Muscle Fibre Hypertrophy
Resistance training will increase the muscle size (hypertrophy). Muscle growth depends on the muscle fibre type activated and the pattern of recruitment. Muscle growth is due to one or more of the following adaptions:
Increased contractile proteins (actin & myosin)
Increased number of and size of myofibrils per muscle fibre
Increased amounts of connective, tendinous & ligamentous tissues
Increased enzymes and stored nutrients
Which weight training exercises ?
The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event (specificity). The coach should have knowledge of the predominant types of muscular activity associated with the particular event, the movement pattern involved and the type of strength required. Exercises should be identified that will produce the desired development. Although specificity is important, it is necessary in every schedule to include exercises of a general nature - e.g.
Power Clean
Power Snatch
Bench Press
Back Squats
Sit Ups
Shoulder Press
Chest Press
Lat Pull downs
Lower Back Extensions
Tricep Press
Calf Raise
Bicep Curls
Leg Curls
Leg Extension
Leg Press
These general exercises give a balanced development, and provide a strong base upon which highly specific exercise can be built.
Muscle Movement
Muscle contraction is initiated by an electrical charge from the central nervous system. The exercise that causes the greatest amount of electrical activity within the muscle group will potential produce the greatest gains in mass and strength. Lorenzo Cornacchia conducted a series of Electromyographic (EMG) tests to determine which exercises generated a high level of stimulation with in each muscle group. The results were as follows:
Pectoralis Major Decline dumbbell bench press
Pectoralis Minor Incline dumbbell bench press
Medial Deltoids Standing dumbbell side laterals
Posterior Deltoids Standing dumbbell bent laterals
Anterior deltoids Standing front dumbbell raises
Biceps Brachii Incline seated dumbbell curls (alternate)
Triceps Brachii Triceps pressdown (angled bar)
Latissimus Dorsi One arm dumbbell rows (alternate)
Rectus Femoris Seated leg extensions
Biceps femoris Standing leg curls
Semitendinosus Seated leg curls
Gastrocnemius Standing one leg calf raises
Olympic Lifts
The Olympic Lifts are recommend exercises for inclusion in power and speed training programs. The objective of these exercises is to develop the large muscles of the body in an explosive action which requires the use of many joints and muscle groups in a coordinated movement. The Olympic Lifts comprise of the Clean & Jerk and the Snatch. The Power Snatch and Power Clean are auxiliary lifts that aid in the training of the Clean & Jerk and the Snatch.
Power Clean
Jerk
Power Snatch
How Much ?
The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1RM.
For maximum results athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would adapt better to an endurance training and a muscular endurance program using more repetitions of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength program using fewer repetitions of a heavier weight.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure are as follows:
60% - 17 reps
65% - 14 reps
70% - 12 reps
75% - 10 reps
80% - 8 reps
85% - 6 reps
90% - 5 reps
95% - 3 reps
100% - 1 rep
How Many
The number of repetitions performed to fatigue is an important consideration in designing a strength training program. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength training program. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programs to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.
Muscular strength is primarily developed when 8RM or less is used in a set. How much load you use depends upon what it is you wish to develop:
1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance
Rest Interval between sets
The aim of the recovery period between sets is to replenish the stores of ATP and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence the recovery period, including:
Type of strength you are developing
The load used in the exercise
Number of muscle groups used in the exercise
Your condition
Your weight
A recovery of three to five minutes or longer will allow almost the complete restoration of ATP/CP.
Rest Interval between sessions
The energy source being used during the training session is probably the most important factor to consider. During the maximum strength phase, when you are primarily using the ATP/CP energy pathway, daily training is possible because ATP/CP restoration is completed within 24 hours. If you are training for muscular endurance (muscle definition) then you require a 48 hour recovery as this is how long it takes to fully restore your glycogen stores (Piehl, 1974; Fox et al, 1989).
As a 'rule of thumb' 48 hours should elapse between sessions. If training strenuously, any athlete will find it extremely difficult to maintain the same level of lifting at each session, and the total poundage lifted in each session would be better to be varied (e.g. a high, low and medium volume session) each week.
What sort of weight lifting equipment ?
There are variable resistance machines and free weights. Variable resistance machines are effective tools for building strength and muscle tone and are designed to work the target muscle in isolation, without the assistance of the surrounding muscles. Free weights (barbells, dumbbells and machines that provide the same equal resistance to a muscle) allow you not only to target a particular muscle group but to engage other muscles that assist in the work. Once they are conditioned, these assisting muscles help you to increase the weight you use in training the target muscles in order to stimulate the most growth in muscle fibres. The assisting muscles help stabilize the body, support limbs and maintain posture during a lift. Lifting free weights improves your coordination by improving the neuromuscular pathways that connect your muscles to the central nervous system.
Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with a weight of 70% of maximum for one repetition. This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.
Pyramid System Here the load is increased and the repetitions are reduced (e.g. 100kg x 10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.
Super Setting This consists of performing two or three exercises continuously, without rest in between sets, until all exercises have been performed. The normal 'between sets' rest is taken before the next circuit of exercises is commenced.
Training Programs
Use the above notes to assist you in the preparation of a general strength training program, to develop your general strength, and a specific strength training program to develop your specific strength to meet to the demands of your event/sport.
If weight training facilities is limited to your home and a set of dumbbells then it is still possible to construct a dumbbell weight training program.
To monitor progress in training you should conduct strength and muscle balance tests.
Safety in the Weight Room
Strength training is safe when properly supervised and controlled. Every weight room should have a set of of rues and regulations pertaining to safety and they should be on public display. Rules may vary from one weight room to another but some very basic rules apply to them all:
Train only when a qualified coach is present
Follow your training schedule
Work in pairs - one lifting the other spotting
No horseplay
Wear the correct clothing and shoes
No eating, drinking or smoking
No personal stereos with headphones
Help and respect other athletes
Only athletes who are working out should be in the weight room
Make sure you and your athletes are fully aware of the safety rules applying to the weight training room(s) you use.
Remember
Weight training requires supervision to ensure sound technique in pursuit of safety and efficiency.
Free Calculator
% Load to Repetition relationship - a free Microsoft Excel spreadsheet which you can download and use on your computer.
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
Conditioning
Strength Training General
Strength Training Specific
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Associated Web Sites
The following web sites contain more information on this topic:
www.fitnessworks.co.nz - Dynex Exercise Planning and Monitoring program
Weight Training Advice
Body Building Advice
iScan - Follow your progress - Follow your progress. iScan will tell you your fat, muscle, water and lean tissue levels and how they are changing over time.
www.bodybuilding-advice.co.uk - Bodybuilding Advice - Free Tips Pages, Expert Bodybuilding Forum
www.powerseekers.com - Supplier of Kettlebells
www.weighttraining-advice.co.uk - Weight Training Advice - Free Tips Pages, Expert Weight Training Forum
Associated Journals and Books
The following journals and books contain more information on this topic:
Athletics Coach - Vol 23 No 1 page 24
Athletics Coach - Vol 24 No 3 and No 4
Athletics Coach - Vol 25 No 2 page 24 & 27
Athletics Coach - Vol 27 No 1
Athletics Coach - Vol 28 No 4
Athletics Coach - Vol 30 No 4 page 14
BAF Senior Coach Coaching Theory Manual - Unit D
Peak Performance - Issue 42, 43, 49, 67 and 85
Peak Performance - Issue 97 page 2
Peak Performance - Issue 141 page 1 (Partial Squats)
Peak Performance - Issue 141 page 10 (Free Weights)
Peak Performance - Issue 164, page 4
Peak Performance - Issue 167, page 11 (Eccentric loading)
Peak Performance - Issue 178, page 4
Peak Performance - Issue 186, page 1 (Tendon Training)
Peak Performance - Issue 195, page 5
Peak Performance - Issue 204, page 11 (Effect on Flexibility)
Peak Performance - Issue 209, page 4, 6
FHS - Issue 15 - April 2002 - page 20 (Young athletes)
The Coach - Issue 3, page 18
The Coach - Issue 12, page 36 (young athletes)
The Coach - Issue 15, page 57
The Coach - Issue 16, page 43
The Coach - Issue 17, page 56
The Coach - Issue 18, page 48
The Coach - Issue 22, page 51
The Coach - Issue 24, page 57 - power events
The Coach - Issue 25, page 49 - endurance events
Weight Training and Lifting - J Lear
Weight Training for all Sports - H Payne
Weight Training - Steps to Success - T R Baechie and B R Groves
Essentials of Exercise Physiology - W.D. McArdle et al
Serious Strength Training - Tudor Bompa et al |
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