Weight-Training Guide

Weight-Training Guide

·    Spotters help adjust the machine, help lift the weight, and make sure person is doing exercise correctly.

·    Focus on breathing, posture, and speed when exercising.

·    Overload is when one needs to do more lifting in order to benefit from weightlifting (increase resistance).

·    Progression is when the amount of training needs to be improved gradually.

·    8-12 reps per set.

·    Repetition is doing an exercise one time.

·    A set is a group of reps with a period of rest at end.

·    Increase weight after 15 reps if it is too light for you. Decrease weight after 8 reps if it is too heavy for you.

·    You should strength train 2-3 times per week.

·    Shoulders back, belly in when weightlifting.

·    Reps should last two seconds.

·    Muscular strength and endurance are being worked in the weight room.

What muscles does each station target the most?

Leg curl= hamstrings

Leg extension= quadriceps

Chest press=pectorals

Overhead press=deltoid

Pull down= latissmus dorsi and trapezius

Arm extension=triceps

Bent leg ab board=rectus abdominus

Arm curl=biceps

Squats=gluteus maximus

Pull-ups=lats, traps

Bench press= pecs

Leg press=glutes

Cable crossover=pecs, triceps

Ultimate Frisbee: Rules of the Game

Hey guys!
This post is a continuation of my study guides series. I have my Phys. Ed. final exam tomorrow so I made this Ultimate Frisbee rules list. I'll also be posting a weight-training guide.

Ultimate Frisbee

·       Field is 70 x 40 yards with end zones 25 yards deep.

·       Each point begins with opposing teams on either end zones facing each other. The defense “pulls” the Frisbee to the offensive team.

·       Points must be scored in the defensive team’s end zone.

·       Frisbee advances by being passed between teammates.

·       Thrower= person with disk. Marker= person guarding thrower.

·       Stall count is 10 seconds. If thrower does not toss Frisbee within the 10 second stall count, then it is a foul and a turnover occurs to the opposing team.

·       Other Fouls= out of bounds, drop, block, interception.

·       After every score, players may be substituted in and out.

·       No physical contact allowed between players.

·       Players must play man-to-man defense.

·       Players call their own fouls.

·       Spirit of the Game: sportsmanship and fair play is a must in Ultimate.

Helpful Videos--

https://www.youtube.com/watch?v=kSjeheLUjL8

https://www.youtube.com/watch?v=Uk_9tpTpLdk

Nuclear Chemistry

NUCLEAR CHEMISTRY

Outline:

Nuclear Reactions= matter converted into energy.

Nuclear decay particles= Table O

Decay reactions= Table N

Artificial vs. natural transmutation

Fission= division

Fusion= coming together

Notes:

Penetrating abilities—

(least to greatest)

Alphaàbetaàgamma (in order on Table O)

Transmutation is the change of a nucleus from one element to another.

Natural transmutation—nucleus spontaneously decays; only one reactant.

Artificial transmutation—nucleus changes with help of some other particle; two or more reactants; non-spontaneous.  Particle accelerators can be used to give changed particles enough energy to overcome the electrostatic repulsion that exists between two nuclei.

Nuclear reaction is mass to energy;  a billion times more energy than a chemical reaction.

Small massàlarge energy

Exposure to radioactivity can cause cancer.

Nuclear waste has a long half-life.

**Chernobyl/Three Mile Island/Japan after 2011 earthquake

Fission reactions= artificial transmutation

Splitting of nucleus into two nuclei

Nucleus must have high atomic number

Neutrons collide with heavy nucleus

Uncontrolled fission reaction is an atomic bomb

Fuels are uranium

Pros of fission= fuel will last longer than fossil fuels; doesn’t contribute to air pollution, global warming, or acid rain

Cons of fission= fuels/products are radioactive, which poses a health risk; possibility of nuke accident; possibility of theft from nuclear reactor to make nuclear weaponry.

Fusion (coming together) reaction is combining of two nuclei to make one heavier nucleus.

Energy released is much greater than that in a fission reaction.

Mass of new nucleus is less than that of the two nuclei because a lot of the mass is converted into energy.

Sun gets its energy from a fusion reaction.

Hydrogen bombs use fusion to get a fission reaction to take place

Fuels for reaction are hydrogen isotopes.

H1- slowest H2&3-fastest

Pros of Fusion= inexpensive fuel; produces no harmful radioactive waste.

Cons of Fusion=high activation energy required.

Carbon 14 used for radioactive dating.

Cobalt 60 can be used to treat cancer.

Radium also used to treat cancer.

Uranium 238 and lead 206 used for dating rocks.

Iodine 131 used for detecting/diagnosing thyroid disorders.

Technetium 99 used to determine location of brain tumors.

Gamma radiation used in food preservation.

Half-lives cannot be changed by external factors.

(1/2)(t/T)

t= total time

T= half life

3 types of half-life problems:

1.    Going forward in time

2.    Going backwards in time

3.    Radioactive dating

Going forward in time

1.    Use this formula~#HL=t/T

2.    Plug into formula using values given.

3.    Once you find product, cut the amount of substance in half that amount of times.

Going backwards in time

1.    Use this formula~#HL=t/T

2.    Plug into formula.

3.    Once you find product, double the amount of substance that many times.

Radioactive Dating

1.    Use the percentage given equivalent to one Half Life value.

2.    Look up the nuclide on Table N and identify its actual half-life.

3.    Times actual half-life by one half-life to come up with your product.

Useful Links:

http://www.sciencegeek.net/Chemistry/taters/Unit1NuclearChemistry.htm

http://www.mybookezz.com/ebook.php?u=aHR0cDovL21pc3Rlcmd1Y2guYnJpbmtzdGVyLm5ldC9wcmEwMzUucGRmCk51Y2xlYXIgQ2hlbWlzdHJ5IFByYWN0aWNlIFNoZWV0IOKAkyBTb2x1dGlvbnM=

Geometric Locus

Hello everybody! Here is some Geometric Locus review for anyone taking Geometry and prepping for their exams, or anyone that just loves math! I couldn't find any good videos on locus, but I included some helpful links. Enjoy~

Geometric Locus

Steps:
1. Draw a diagram showing the given information in the problem.  

2.  Read carefully to determine one of the needed conditions.  (Look for the possibility of the words "AND" or "AND ALSO" separating the conditions.)

3.  Plot the first locus condition.  If you do not see one of the locus theorems at work in the problem, locate one point that satisfies the needed condition and plot it on your diagram.  Then locate several additional points that satisfy the condition and plot them as well.  Plot enough points so that a pattern (a shape) is starting to appear, or until you remember the needed locus theorem for the problem. 

4.  Through these plotted points draw a dotted line to indicate the locus (or path) of the points.

5.  Repeat steps 2-4 for the second locus condition.

6.  Where the dotted lines intersect will be the points which satisfy both conditions.  These points of intersection will be the answer to the compound locus problem.

Great practice problems resources=

Simple Locus—

http://www.regentsprep.org/Regents/math/geometry/MultipleChoiceReviewG/Locus.html

Compound Locus--http://www.regentsprep.org/Regents/math/geometry/GL3/PracLocC.htm

Organic Chemistry

Hey guys!!
So for those of you who checked out my post about geometric constructions, I understand your confusion. You're probably thinking "Um what? Why is she posting about geometry? Ew, school." I agree with you on the whole 'ew, school' thing... so that's why I've decided to post some study guides for various subjects as well as book reviews from now on to help you guys out a bit (if you're in high school that is... if you've graduated please get off your lazy keaster and get a job instead of stalking my blog!). Feel free to ask questions or anything in the comment box. Here's a study guide I typed out for the basics of organic chemistry:  

Organic Chemistry

Organic chemistry deals with molecules that contain carbon.

Carbon has 4 valence electrons and needs 4 more, for a total of 8, to be happy.

Four bonds have a tetrahedral arrangement.

Carbon can form chains, rings, and networks.

Properties of Organic Compounds—

vNonelectrolytes (cannot dissolve in water)

vLow melting/boiling points and high vapor pressure (volatile)

vTypically nonpolar and symmetrical.

v**Like dissolves Like**

vSlower reaction rate than inorganic compounds.

Single bond has 2 electrons

Double bond has 4 electrons

Triple bond has 6 electrons

3 types of formulas: molecular, structural, and condensed.

Molecular ex. C3H8

Structural is drawn out with lines as bonds

Condensed ex. CH3CH2H3

Isomers have the same molecular formulas but different structural formulas.

Hydrocarbons only contain hydrogen and carbon.

Saturated = single bonds.

Unsaturated= double or triple bonds.

ALKANES

Contain only single bonds and are saturated.

CnH2n+2

ALKENES

Contains one double bond and is unsaturated.

CnH2n

ALKYNES

Contains one triple bond and is unsaturated.

CnH2n-2

A VERY helpful video that explains how to name hydrocarbons:

"The Secret of Crickley Hall" Book Review 5/9/2013

Title: The Secret of Crickley Hall
Author: James Herbert
Genre: Supernatural/Horror/Mystery
Date Published: 2006
Rating: 3/5 Stars

Whaaaat's up people?! I read this book a while ago but never got around to blogging about it so here's your much-anticipated Crickley Hall review. This whopper of a novel written by British horror sensation James Herbert (who unfortunately passed away two months ago, rest in peace <3) was engaging at times, disappointing at times, and just-plain-disturbing at times. It was mighty depressing as well. Gabe Caleigh has recently lost his son to a suspected-kidnapping and moves his wife and kids from the city of London to a swampy village called Hollow Bay. They take a creepy old house known as Crickley Hall. Soon after moving in, the Caleigh's discover the chilling history of Crickley Hall. There was a flood back in 1943 that killed eleven children, all of whom were orphans that resided in Crickley Hall. The orphanage had been run by the infamous Augustus Cribben and his spiteful sister, Magda. The Cribbens favored the eldest orphan, Maurice, and the trio kept the other orphans in top-top shape by punishing them severely whenever they broke a rule. Flash to present. Herbert spends hundreds of pages discussing the minute details of everything I couldn't care less about, with a really interesting part only every other chapter. He also repeated himself A TON. The whole middle of the book seemed like filler material to me. The beginning and parts leading up the end were most engaging, but the very ending was a THUD with a capital T. I'll make this short because I've got people to see, places to go, etc. (in other words: stare at my computer screen, study, eat, sleep, repeat)... in the end, this 600-ish page whopper could easily have been condensed to a 200-page novel and wouldn't have been half bad. However, I could live without the overly graphic descriptions of the strangulation of small children. 

It's really okay. Thanks anyway.

I wouldn't recommend this book, especially if you're a die-hard horror junkie like myself because you will be severely disappointed. Don't say I didn't warn ya.

Let's end this conflict, shall we?!

Stay in school, be a Potterhead, respect the nature, fly like a Mockingjay, and above all be your magickal selves!
Yours truly,
The Black Rose Librarian
aka Sam  ^_^

Geometry Constructions Step-by-Step Guide

Step-by-Step Guide to Geometric Constructions

&

Useful Definitions

1.        Congruent Line Segments:

-draw point and label it c.

-measure the length from endpoint to endpoint on the given line.

-keeping compass open the same distance, place point on point c and swing an arc to show you measured. Connect point C and new point D to create a line segment.

2.        Congruent Angles:

-draw reference line and make a starting point on it.

-place compass point on vertex of given angle and open it to whatever length you want as long as it’s on the angle line. Swing an arc that crosses AB and BC.

-swing an arc using the same amount of openness on the compass on your reference line.

-measure the width of the arc on your given angle and swing arc to show you measured.

-do the same to your reference line and draw a line in the crisscross.

3.        Perpendicular Bisector

-place point on either endpoint.

-choose any compass setting that is more than half of the line segment and swing an arc.

-do the same for the other endpoint, so the arcs intersect.

-draw a line through the crisscrossing arcs.

4. Bisecting Angles

      -Place point on vertex and swing an arc that crosses both sides of the angle (any length).

      -place point on one of the intersection points and create an interior arc. Do the same for the other intersection point so the two arcs crisscross.

      -draw bisector going through crisscrossing interior arcs.

5. Perpendicular Lines to Point on Given Line

      -Label points A, P, B from left to right on given line segment.

      -place point of compass on point P and swing an arc that intercepts AB. Name intersection points C and D.

      -place compass point on C and stretch compass more than one half of CD and draw an arc. Do the same for point D.

      -draw a line through crisscrossing arcs.

6. Perpendicular Lines to Point Outside Given Line

      -same as #5.

This video is really helpful!!

Orthocenter= intersection of triangles altitudes.

Circumcenter= where perpendicular bisectors of a triangle meet; center of a circumscribed circle.

Centroid= intersection of three medians in a triangle.

Incenter= intersection of angle bisectors in a triangle.

"Lord of the Flies" Book Review 4/24/2013

Title: Lord of the Flies

Author: William Golding

Genre: Allegory/Adventure

Date Published: 1954

Hello fellow bookworms! So yesterday I finished Lord of the Flies which I am currently studying in English. My feelings on this book are mixed. I'm not sure whether I detest this book beyond words and think it worthy of burning, or if I just find it obscenely boring. So. Lord of the Flies. Basically, it's about a group of English schoolboys (oldest is age twelve) that are evacuated from England because of a dawning nuclear war. The time period is never obviously noted but my English teacher claims it's the future so we'll go with that. The pilot of their aircraft releases the cabin along with the boys into the ocean when it is attacked, and the boys are now stranded on an island with no adults. I know what you're thinking. This a recipe for disaster that's just begun preheating...

Anyways, there a bunch of boys but the ones that are most crucial to the story are Ralph, Piggy, Jack and Simon.

Ralph, Piggy, Jack and Simon in a nutshell:

Ralph: "Hello, my name is Ralph. I deserve to be chief because well, I'm the oldest so ha. I lack much of a personality so don't expect much dialogue out of me."

Piggy: "Greetings I'm Piggy! Well not really. I told the boys not to call me that but they do anyway. I have asthma by the way. And I'm going to mention it every other page so I hope you're ready. Also, I wear specs and live with my auntie-poo. It's a good life. But now that I'm stranded on this island, I want to be heard. I'm no pig! I'm a man!"

Jack: "Hear ye, hear ye! 'Tis I, Jack Merridew... head boy of my choir! Bow down to me you useless peasants! Mwahahahaha!"

Simon: "Um... hey guys... uh... let's do something else. You know, besides slaughter pigs and place their severed heads on sticks. We can do better at decorating than that... uh... yeah, world peace! I'm a Christ-like figure! Woohoo! Yeah..."

I'll make this short and to the point because as much as I know you guys would just LOVE to read a whole detailed analysis on LOTF, I must get to work on my next review which shall be long-winded so worry not! 

Summary of Book  **WARNING--SPOILERS AHEAD*** in a Nutshell:

Jack hunts pigs. Pigs die. Jack spears Pig head on stick to give to beastie. Beastie does not exist. Simon has conversations with decaying pigs head on stick. Boys beat Simon to death because they think he is the 'beast'. Piggy gets crushed by a rock. Remaining boys get rescued. Come to realization that beastie is in us all. The end. 

Basically, what I got out of reading this book was "all men have the same capacity for evil when under the right circumstances", which is a message I do agree with. I just wish that Golding presented this message in a different way... one that was more disturbing and moving and caused me to really ponder it. Was I disappointed? Yeah, pretty much. I was indeed expecting more. 

And now, it is that time again... time to end this conflict, that is!

Stay in school, be a Potterhead, release your inner Mockingjay, and above all... be your magickal self!

~Sam

aka The Black Rose Librarian ^_^