Noah McGinnis

Research Technology
Leslie Drake
March, 28, 2016

Bibliographic Essay

Can Strength Training and other physical movement increase the lifespan and quality of life
for humans?

Abstract:

Individuals of the 21st century are now living longer with new technology in modern
medicines, physical fitness, and new modern trends. The field fitness is rapidly evolving,
accommodating any individual seeking to gain the benefits of living a healthy lifestyle. Strength
training isnt just for high level athletes, but any individual who simply wants to feel better and
be able to carry out simple daily tasks more efficiently for years to come. The term fitness
itself, is the individual's ability to carry out physical daily tasks efficiently. Elderly individuals
are also becoming more inclined to take on strength training to live the rest of their lives with the
highest quality they can achieve. These sources contain studies that are supported by facts that

have been proven through operations of experiment trials. Being able to understand trials that
have taken place can further benefit society, increasing the longevity of the human lifespan.
There are various types of physical exercises that can be utilized such as resistance training,
muscular endurance, muscular strength, cardiovascular endurance, and flexibility. The most
important aspect of these different types is allowing the body to create full range of motion.
Proper knowledge and education of fitness and exercise is imperative for the quality of a
workout, so a person can receive the best benefits of the intended regiment. Regular exercise, not
only creates a healthier lifestyle, but creates habits that can carry over to job careers and personal
family life. This change overall can create a long life of quality for anyone who seeks to take
care of their own physical bodies.

The article by Manton and Gu from the U.S Department of health and services created
Benefits of Strength Training for Older Adults. In this particular piece, it explains that there
has been recent studies on older individuals, muscle mass and bone density decrease, with
exercise 2-3 times a week can prevent the loss of muscle and keeps bones strong and give
individuals the personal independence to fulfill daily tasks on their own. This was published
October 2003, it is relevant to all audiences even older individuals because in today's society
people are living longer and increased interest in the fitness industry is rapidly growing.
This article holds great value and purpose because it deals with the welfare of our society. This
particular link is functional and accessible through google scholar. This relates to my question
because it describes how older individuals can maintain muscle mass and be fit improving their
quality of life

therefore making it possible to increase life expectancy and quality of life. This is targeted for
older individuals but can be valid to younger individuals as well. Whether it be for education
purposes or information that will be applied, everyone can benefit from this information. This
level of information would not be scholarly to any degree, it is simple and easy for every
individual from any education level to understand. It would be useful to cite this
information because of its simple but useful nature and can be easily accessible.

Edmund Cauza, Ursula Hanusch-Enserer, and their MD co-workers conducted a trial to

see the comparison between aerobic training vs. strength training in metabolism control and
functions with individuals with diabetes. Twenty two individuals with type two diabetes, half
male and half female were put on a 4 month strength and metabolic control program. In the end
it showed a drastic reduction of insulin levels and improving glycemic control. The information
shows great relevance and can be valid being an eleven year old study The Relative Benefits of
Endurance and Strength Training on the Metabolic Factors and Muscle Function of People With
Type 2 Diabetes Mellitus (2005). As In the first example shows relevance and purpose because
it benefits individuals affecting their physical independence. The purpose for this information
was to show that insulin levels can be effectively reduced by strength training. High insulin
levels are known to cause various conditions such as heart disease. The author intends only to
share this information, and may motivate certain individuals to start doing strength training.
There wasnt any bias in the information that the author was imposing on the reader other than
using statistical data to support the claim. It shows the progressive results and benefits of
strength and condition training. This is very similar to an academic resource due to the tone and

word use it contains, uses formal language and has graphs listing the results of the study. Lists
most benefits of endurance and strength training on the metabolic factors and muscle function of
people with type 2 diabetes mellitus. This is study is overall relevance and information we can
use to reference where exercise is going and determine what kind of exercise is most beneficial.

This online web article from the public site Everyday Health, is created by people of the
general public and in some cases be questionable on some works . The only way to decipher if
the information is valid and reliable is to look who wrote it or conduct further research . This
article explains that strength training can help prevent weight gain permanently, protects bones/
joints, muscle mass, overall stronger and fitter. Increase the bodys ability to achieve full range of
motion, disease prevention. Improves mood and burns more calories. These articles are relevant
today because they are easy and accessible for everyday individuals can obtain knowledge.
Especially if there are individuals who are not knowledgeable on various topics. Published 2016,
relativity new article helps the younger viewer relate to the modernization of fitness and strength
training. This source is not academic but, is able to simply reach out effectively to the general
public. Using simple language to make the information more relative to the average individual.
The authors Iliades and Bass are MDs, make great points in the benefits of training but cannot
be held at an academic level. Most generally it would be better to persuade individuals to with
both of the characteristics of both scholarly and general presentation. But in this case they are
able to present information that anyone from any level can understand. The overall message of
this source was to appeal to the general public and give individuals somewhat reliable

information that they can include in their everyday lifestyles. The information given seems more
opinionated and appeals to emotion, but remains true to the cause that strength training is
effective making the quality of individuals lives dramatically increase.

information on different exercises that individuals can do that will help them achieve their
desired strength and physique. The author Frederic Delavier also talks about how they body
functions when doing these key movements. I would say this author is credible, but results may
vary for every individual. Still prevence relevance to current society because fitness has become
more prevalent. This book has the sole purpose of educating basic exercise and information to
various audiences. The good thing about this book is that is simple to understand and can be
applied in various places.

Frederic Delavier was a professional French powerlifter who shares his vast knowledge
of strength training through his book Strength training Anatomy, contains various exercises
that can work the same muscle group. This gives the individual a variety of options as far as
workouts. Delavier studied morphology and anatomy at cole des Beaux, a institution in Paris.
In 1988, he won a powerlifting title. Monde du Muscle is a French fitness magazine he currently
does journalism. Has is own website (http://www.fredericdelavier.com/.)
This article relates to ways individuals can learn new exercises to see results in Strength
Training. To an individual who has not been educated cannot be able to get the results they
desire. It can be implied that most of this information that he shares are from personal
standpoints creating ideological bias that true results can only be gained by bodybuilding type

exercises. Delaviers main purpose of this book is to inform individuals the diverse and complex
exercises that they can achieve their own goals.

Hicks, Martin, and Ditor in Long-term exercise training in persons with spinal cord
injury: effects on strength, arm ergometry performance and psychological well-being (2003)
explain to the audience the great significance of physical activity of people at an older age.
Explains the clinical research behind the success in creating quality of life for older individuals.
This article is successful in expressing the greatest quality of of strength training is creating one's
independence.
This source is useful to the people who are interested in starting a workout regime.
Motivation is a recurring theme that makes this source effective. The key to success in producing
healthy lifestyle choices are founded on consistency and dedication to put goal setting into
action. Most of this comes from planning and relating to knowledge available to use. Long term
injuries can be cured with rehabilitation and work, making that part of the body useful for years
to come.

Centre for Health Promotion and Rehabilitation at McMaster University in Ontario, Canada help
people recover from various injuries. In September of 2012 they decided to conduct a study
involving individuals with spinal injuries were on a twice a week strength regime for nine
months to see if any strength or mobile benefits occurred. At the end of their trial, they found
that significant strength gains were attainable in long periods of time. An increase psychological

well being also achieved. Participants reported they had the feeling they had acquired their own
piece of mind.
Enduring spinal cord injuries leave its patients not capable of continuing their daily
routines. With this study, it can be shown that rehabilitation, people can recover or simply be
able to complete simple tasks as a non handicapped person would. The article Effects of
Resistance Training on Older Adults is helpful to improve the lives of people who cannot
manually complete daily tasks without assistance. With this, people who would reclaim their
independence, tend to be happier and strive to achieve more from life.

Darren E.R. Warburton and Crystal Whitney from the Cardiovascular Physiology and
Rehabilitation Laboratory, University of British Columbia, discusses the effect of aging
consisting the loss of muscle mass and strength. As individuals increase in age body fat
percentages are likely to increase and energy and metabolism slows down. To combat these
challenges strength and resistance training should be done at least three times a week. Exercise
isnt just for the young, older people can increase muscle mass and improve the bodys full range
of motion. Greatly reduces stress in people of all ages making it less likely for heart diseases.
Warburton supports his claims of the benefits of strength training by including the negative
physical effects of not performing any form of physical activity. There is an increased chance for
cardiovascular diseases, high blood pressure, depression, and obesity. Any kind of involvement
in the general movement of the body will improve physiological and psychological functions.
Whitney and Warburton are effective in expressing the importance of exercising to increase the
immunity of harmful diseases further down the course of life. This reading has the ability to

greatly influence the audience to create smart, healthy, lifestyle choices to avoid death
prematurely. The further spread of this knowledge will make a difference in the future of health
of society.
In Anthony Vandervoort's article he uses statistical information to address the amount of strength
an individual that is experiencing the natural aging process. Starting at the age of sixty, a person
can lose almost two percent of their own muscle mass and strength per year. This might not seem
so drastic but after several years it can make a major impact on a persons daily lifestyle.
Describes the advantages younger people due to their neuromuscular fibers are more resilient
and gain strength and recover at faster rates. This article explains and stresses the importance of
maintenance of the human body.
This article explains and stresses the importance of maintenance of the human body. Aging of
the human neuromuscular system (2001, July 3) goes into depth in the reasons why our body
does what it does as it ages. Even Though some see aging as not a particularly good thing, we
can learn vital knowledge to find ways to slow down the aging process. There are new
technological advances and research being done to support the anti ageing process. When it
comes to cost effectiveness and reality, to simply take good physical care of oneself to naturally
reduce aging effects and break limitations it has on human physical abilities.

Tel Aviv Universitys Department of Physical Therapy conducted a study with individuals with
down syndrome. The experiment would testing what could improve range of motion and
isokinetic movements. Individuals were observed for 6 months walking on treadmills. In the end

of the experiment, found that muscle strength and flexion in the legs were greatly improved.
Therefore through this experiment , individuals became more physically independent. Overall
this information is useful for the further studies of how even the disabled can live a life with
great quality and attain goals.
Not only does rehabilitation and physical care apply to physically damages humans. People with
mental impairments and down syndrome have the ability to increase their longevity of their life
with physical activity. As this study showed how these people can effectively use physical
exercise to live healthier lives. Not only is this away for these people to be healthy but to
creatively integrate themselves into society, creating their own dependance.

The elderly population is continuing to grow steadily and a greater need for physical therapy. In
Tanka and Mazzeos article Exercise Prescription for the Elderly (2012 November, 2) They
fully express the notion that there is no reason anybody cant live the rest of their lives and
remain able to maintain social independence. This guide article gives specific workout criteria,
and things to consider for people ages 65 and older. It can be understood that some of those
interested in leading the second half of their life may not be physically capable to do things that
younger person would be able to do. Thus creating the purpose for this guide. Cardiovascular and
resistance strength training is the most beneficial for this specific age group. This guide is a very
useful resource for specifically elderly individuals. This article is simple to understand and not at
a scholarly level for most would understand.

In conclusion, Physical exercise such as strength training and cardiovascular endurance increase
the life expectancy of humans. The simple movement that recruit different muscles in your body
decreases the chance for illnesses and injury. Physical education classes is one of the most
prominent resources young and old have to better their lives for the future. Living a life being
able to enjoy the things you love most is something every individual wants. It is never too late to
educate yourself and get started. The knowledge and the resources necessary are available to all
people.

MLA Citations list:

K, Manton, X, GuOrganization of American Journal of Preventive Medicine. U.S. Department

of Health and Human Service . Healthy people 2010: understanding and improving
health (2010)

E Cauza , U Hanusch-Enserer , B Strasser, B Ludvik , Metz-Schimmerl,The Relative Benefits

of Endurance and Strength Training on the Metabolic Factors and Muscle
Function of People With Type 2 Diabetes Mellitus (2005)

Iliades C, MD, P. F. Bass III, MD, MPH, 7 Reasons to Add Strength Training to Your Workout
Routine Everyday Health LLC (2010)

Dan Walker Sensible resistance training involves precise controlled movements for each major
muscle group. Learn how this type of exercise can benefit you (September 19,2013)

Frederic Delavier,Strength Training Anatomy (2001)

L. Hicks.,K Martin, D.Ditor, A Latimer., Craven, J Bugaresti, N. McCartney.Long-term

exercise training in persons with spinal cord injury: effects on strength, arm
ergometry performance and psychological well-being (2003)

Gary R. Hunter John P. McCarthy Marcas M. Bamman Effects of Resistance Training on

Older Adults (2012 September)
http://link.springer.com/article/10.2165/00007256-200434050-00005

Darren E.R. Warburton, Crystal Whitney Nicol, Shannon S.D. Bredin Health benefits of
physical activity: the evidence"( 2006 March) http://www.cmaj.ca/content/174/6/801.short

Eli Carmeli , Kessel Shlomo. , Coleman Raymond .and Moshe Ayalon, Effects of a Treadmill
Walking Program on Muscle Strength and Balance in Elderly People With Down
Syndrome

( 2001 May,16) http://biomedgerontology.oxfordjournals.org/content/57/2/

M106.short

Anthony Vandervoort., Aging of the human neuromuscular system (2001 July, 3) http://
onlinelibrary.wiley.com/doi/10.1002/mus.1215/abstract

William J. Evans. Exercise Strategies Should Be Designed to Increase Muscle Power(2000)

http://biomedgerontology.oxfordjournals.org/content/55/6/M309.short

Paul Thompson, David Buchner, Ileana Pina , Gary Balady, Mark A.Williams., Bess Marcus.,
Barry Franklin Exercise and Physical Activity in the Prevention and Treatment of Atheroscletic
Disease Cardiovascular(2003) http://circ.ahajournals.org/content/107/24/3109.short