Bilateral Breathing

     Bilateral breathing is the ability to breathe to the left and the right, swapping sides regularly as you swim. We are big fans of bilateral breathing at Swim Smooth for a very practical reason: it helps keep your stroke symmetrical. Many swimmers find bilateral breathing hard at first, if you have tried and failed before don’t worry, we will help you crack it!
     Most people think of bilateral breathing as breathing every three strokes. This is certainly the most common way and the one we’d recommend for you to use as it’s about the right duration between breaths. However, any breathing pattern where you swap sides regularly is bilateral breathing too, for example:

     Breathing 2-3-2-3: This means breathing twice to one side in a row and then performing three strokes to swap to the other side for two breaths in a row. This breathing pattern is used by many elite swimmers when racing.

     Breathing 5s: Breathing every five strokes can be useful for those with a fast stroke rate who find that breathing every three comes around too often. 

     Swapping sides every lap of the pool: This is often done for tactical reasons to keep a close eye on a competitor in another lane, or simply for something different and engaging.

     If you are a triathlete or open water swimmer then you should be seriously concerned with the symmetry of your stroke. A lopsided stroke is never a good thing but in the pool you can minimise the harm done by keeping yourself straight with the guidance of the black line and the lane ropes. However in open water a lopsided stroke is a serious liability as it will cause you to constantly track off course and swim much further than you have to. What is the most natural way to keep your stroke symmetrical? Bilateral breathing of course! Even if you feel you are slightly slower in the pool breathing bilaterally, you’ll gain back all this time and much more in open water by swimming much straighter.
     How much of your training should you perform breathing bilaterally? If possible, all of it. Some swimmers struggle with hard sets breathing every three strokes; if that is you then we would still encourage you to perform as much as possible breathing to both sides, even if you only think of bilateral breathing as a drill. As long as the majority of your training is bilateral then your stroke should stay symmetrical.
     There are certain situations, when racing in the pool or in the open water, when unilateral breathing would be more beneficial than bilateral breathing, which we will discuss further in Chapter 36. Your ability to breathe equally well to either side will be a tactical trump card in racing situations so that you can draft another swimmer closely or keep a close eye on a competitor who might put in a surge at any point. Practicing breathing to both sides in training will give you this ability in races.

 
     If you are lucky you will take easily to bilateral breathing but most swimmers find it a little strange and awkward at first breathing to their less favoured side. That’s OK, allow yourself about two weeks (or six sessions) to persevere and keep your discipline with it. We call this the ‘two-week bilateral hump’ after which breathing to both sides should start to feel progressively easier every time you swim. The mistake many swimmers make is to try bilateral breathing for a session or two and then give up – keep your discipline a little longer and you can crack it!

     Always bear in mind that if you find bilateral breathing awkward or uncomfortable there is usually something amiss elsewhere within your stroke, which, if fixed, will not only improve your stroke in its own right but also make bilateral breathing easier. A win-win if you’re prepared to commit to making the change and becoming a better, more versatile swimmer.

     As we’ll see in our Swim Types section (starting at Chapter 17), some swimmers have focused on lengthening out their strokes by adding in an extended pause and glide at the front, something we call ‘Overgliding’. As we will see, this style of stroke is not only inefficient but it also slows down the stroke so much that it becomes very hard to breathe every third stroke – the time between breaths is simply too long. It’s no coincidence then that many Overgliders become very lopsided with their strokes as they are stuck breathing to one side only. In Chapter 21 we will take a close look at Overgliding and show you how to improve the rhythm and timing of your stroke for enhanced efficiency. Lifting your stroke rate into the ‘normal’ range will allow you to breathe every third stroke and maintain your  symmetry much more effectively.

     The timing of breathing is something that is often overlooked by coaches and swimmers. When the swimmer rotates to breathe, the head should rotate with the body at the same time:

     Many swimmers, even some elite swimmers, turn the head a fraction later once the body is already rotated. If breathing to your right for example, the right arm will already be into its recovery phase over the top of the water before you start breathing. When viewed from the side of the pool this can look like the swimmer will knock their nose with their right shoulder as the arm comes over. Late breathing reduces the time available to inhale and makes breathing feel a little tense and hurried.

     It’s common for your breathing timing to be better on one side of your stroke than the other and in fact it is normally your preferred breathing side which has late timing! Although you may feel less comfortable breathing to your un-favoured side you will not have developed any bad habits there and so are likely to have better breathing technique, with better timing and less head lift.

Chapter 7 Breathing

     It would not be an overstatement to say that breathing technique is the single most important aspect of freestyle swimming. Good breathing technique is much more challenging in freestyle than the other strokes because the head is in the water at all times and the swimmer must keep their head low and breathe out to the side very near the surface.
     For swimmers learning freestyle, breathing can be extremely challenging and it’s normal to experience high levels of anxiety about getting enough air and not swallowing water! If you feel this way then developing your exhalation into the water and your bowwave breathing technique is going to be critical to improving your swimming; these are the first two aspects of breathing technique we’ll look at here. Don’t worry, work on the technique of breathing and you’ll soon be feeling much more calm and relaxed when swimming freestyle.
     For intermediate level swimmers, brushing up on bow-wave breathing and exhalation into the water is going to be useful for you and will make a real difference to your efficiency and level of relaxation. We also strongly encourage you to learn to breathe bilaterally, which is important as a natural way of keeping your stroke symmetrical and can even help you develop the catch phase of your stroke. Don’t worry if you’ve tried bilateral breathing before and struggled, we’ll show you why that was and how to conquer it.
     Breathing timing, specifically breathing late, can also be a problem for more advanced swimmers. We’ll look at breathing timing in the final part of this section.

     For all swimmers it’s important to constantly exhale whenever you are face down in the water. This rids your lungs and bloodstream of CO2 and means that when you do rotate to breathe you have more time to inhale as you don’t have to exhale first. It also helps to improve your body position as too much buoyancy in the chest lifts your front end up and puts downward pressure on the legs.
     Exhaling into the water sounds easy but can be surprisingly hard to learn. For many swimmers it simply doesn’t feel like a natural thing to do. To develop good exhalation technique use the Sink Down Exercise in Appendix A. Experiment between exhaling into the water using either your mouth or nose or a mix of both; there’s no right or wrong here, see which feels more natural for you and then stick with that method. It should feel like you are sighing and not forcing the air out. Try to be loose and floppy as you sink down to remove all the tension from your body.
     Your ability to sink to the bottom of the pool during the Sink Down Exercise is totally determined by how relaxed and efficient your exhalation is into the water. Many swimmers with poor body positions would expect to sink like a stone but often the opposite is true and they find it harder to sink than other swimmers. This is an interesting insight into their swimming as it shows how their tendency to hold onto their breath is actually harming their body position: the excess buoyancy in the chest lifts their front end up but the body then pivots around its centre and so pushes the legs downward.











     Once you are able to sink down easily to the bottom of the pool with a nice relaxed exhalation try some easy laps of freestyle swimming. Simply focus on a smooth exhalation into the water using your normal breathing pattern to whichever side you feel most comfortable. For those who normally only breathe to one side, don’t be surprised if you notice that you are suddenly able to go from breathing every two strokes to breathing every four strokes and feel more comfortable doing so. Sometimes breathing every two strokes does not physically give you enough time to exhale properly especially if you have a naturally high stroke rate.
     To really contrast the difference a good exhalation technique makes, trying swimming 100 m straight through as:

25 m exhaling smoothly
25 m holding your breath and exhaling at the last second
25 m exhaling smoothly
25 m holding again

You will really notice the contrast, the difference a good exhalation technique can make is truly amazing!

     An efficient stroke technique keeps the head low in the water when breathing. Many swimmers feel that they need to lift their heads to find air but lifting the head excessively causes the whole upper torso to lift and the legs to sink, creating a large amount of drag.
     The secret to keeping your head low in the water is to breathe into the trough of air formed by the bow wave created around your head. Every swimmer has a bow wave, it’s formed as the head pushes forwards through the water creating a small rise in the water in front of the head and then a trough alongside the chin and neck – a channel of air beneath the main surface level of the water.
     It’s important to appreciate that the bow wave forms off the top of your head and is just deep enough to breathe into by the time it passes the level of your mouth. If you lift your head clear out of the water to breathe then the bow wave will not form off the top of your head and so the trough will not be there for you! This is a very common occurrence for those swimmers who feel they must lift their heads excessively high to keep from swallowing water. Ironically enough, if this instinctive action can be controlled and the head kept lower when breathing, it becomes much easier to get a breath in. Equally though, some swimmers completely bury their heads in the water in an effort to improve body position which, as we will see in Chapter 8, might not be necessary for every swimmer. Furthermore, the act of burying the head may be problematic if it is too deep to cause the bow wave to form cleanly.

     When developing a good bow-wave breathing technique think about keeping the top of your head low in the water and try and breathe ever so slightly behind you into area (A) shown in Figure 7.4. If you crane your head forwards (B) then the bow wave isn’t as deep, which makes breathing much harder. Many swimmers who spend a lot of time training in the open water often develop position (B) from trying to sight forwards and breathe at the same time, as we will see in Chapter 35 this is something to be avoided.

     One simple way to make sure you have this position correct is to ask a friend or coach to walk along the side of the pool with you as you swim. Ask them to walk as close to the water’s edge as possible and ever so slightly behind the level of your eyes. When you go to breathe, you should be able to see their feet walking alongside you. Avoid turning the head too much to see their whole body, seeing the feet is enough. Experiment with making subtle adjustments to the walker’s position relative to you until you find a comfortable breathing point where you are not lifting your head too high or looking too far forward or back. Looking too far back (C) in Figure 7.5 may cause you to bend in the middle and start snaking down the pool or crossing over in front of your head.

Chapter 3 The Self and Perception

     In this chapter we look at the self and perception, particularly the processes that we use to make judgments of others and that they use to make judgments of us. First, let’s look at the self.

U

uncertainty reduction strategies Passive, active, and interactive ways of increasing accuracy in interpersonal perception.
underwriters   Investment bankers who help companies issue their securities to the public.
unit investment trust  Money invested in a portfolio whose composition is fixed for the life of the fund. Shares in a unit trust are called redeemable trust certificates, and they are sold at a premium above net asset value.
universalism  A cultural orientation that emphasizes treating people as individuals, rather than in terms of the groups (racial, sexual, national, for example) to which they belong
unknown self  That self that contains information not known to either the person himself or herself or to others.
unrepeatability Principle of communication stating that no communication can ever be re-created in quite the same way because circumstances are never the same.
urea nitrogen nitrogenous end product of protein metabolism

T

theory  A general statement or principle applicable to related phenomena.
transactional  Characterizing the relationship among elements whereby each influences and is influenced by each other element; communication, in which no element is independent of any other element, is a transactional process.
Treasury bond or note   Debt obligations of the federal government that make semiannual coupon payments and are issued at or near par value.
truth bias The assumption that the other person is telling the truth; opposed to a deception bias.
tubular reabsorption movement of a substance from the kidney tubule into the blood in the peritubular capillaries or vasa recta
tubular secretion movement of a substance from the blood in the peritubular capillaries or vasa recta into the kidney tubule
turnover  The ratio of the trading activity of a portfolio to the assets of the portfolio.

S

schemata  Mental templates or structures that help us organize the millions of items of information we come into contact with every day (singular: schema).
script  A general idea of how an event should unfold; a rule governing the sequence of occurrences in some activity. A type of schema.
secondary market  Already existing securities are bought and sold on the exchanges or in the OTC market.
securitization  Pooling loans for various purposes into standardized securities backed by those loans, which can then be traded like any other security.
security analysis  Determining correct value of a security in the marketplace.
security selection decision  Choosing the particular securities to include in a portfolio.
selective attention  A principle of perception that states that listeners attend to those things that they anticipate will fulfill their needs or will prove enjoyable.
selective exposure  A principle of perception and persuasion that states that listeners actively seek out information that supports their opinions and actively avoid information that contradicts their existing opinions, beliefs, attitudes, and values.
self-awareness  The degree to which a person knows himself or herself. Increase self-awareness by listening to others, increasing your open self as appropriate, and seeking out information (discreetly) to reduce any blind spots.
self-concept  An individual’s self-evaluation; an individual’s self-appraisal. Learn who you are: See yourself through the eyes of others; compare yourself to similar (and admired) others; examine the influences of culture; and observe, interpret, and evaluate your own message behaviors.
self-deprecating strategies  Impression management strategies in which one confesses incompetence in order to have others help.
self-destructive beliefs  Beliefs that are harmful to your growth and development.
self-disclosure  The process of revealing something about ourselves to another; usually, revealing information that would normally be kept hidden. In considering self-disclosure, consider the legitimacy of your motives for disclosing, the appropriateness of the disclosure, the listener’s responses (is the dyadic effect operating?), and the potential burdens self-disclosures might impose.
self-esteem The value you place on yourself; your self-evaluation; usually, the positive value you place on yourself. Raise your self-esteem: Increase your communication effectiveness, challenge self-destructive beliefs, seek out nourishing people with whom to interact, work on projects that will result in success, and engage in self-affirmation.
self-fulfilling prophecy  The situation in which we make a prediction or prophecy and fulfill it ourselves—for example, expecting a class to be boring and then fulfilling this expectation by not listening and thus becoming bored. Take a second look at your perceptions when they correspond very closely to your initial expectations; the self- fulfilling prophecy may be at work.
self-handicapping strategies  Impression management strategies in which the person sets up obstacles to make the task impossible and thus is given an excuse for failure.
self-monitoring strategies  The manipulation of the image we present to others in interpersonal interactions so as to create the most favorable impression.
self-serving bias  A bias that operates in the self-attribution process and leads us to take credit for the positive consequences and to deny responsibility for the negative consequences of our behaviors. Become mindful of any self-serving bias; that is, of giving too much weight to internal factors (when explaining your positives) and too little weight to external factors (when explaining your negatives).
sex  The biological and physiological qualities that characterize men and women.
sexism Bias or prejudice against a particular sex.
sexist language Language derogatory to one sex, usually women; also, language that seems to prefer one gender over the other, as in the use of man for humankind.
short sale  The sale of shares not owned by the investor but borrowed through a broker and later repurchased to replace the loan. Profit is earned if the initial sale is at a higher price than the repurchase price.
short-term orientation  A cultural orientation that emphasizes the present rather than the future; opposed to long-term orientation.
similarity  A principle of attraction holding that we are attracted to qualities similar to those we possess and to people who are similar to ourselves; opposed to complementarity. Also, in perception, rule stating that things that look alike belong together and form a unit.
small group communication  Communication among a collection of individuals small enough in number that all members may interact with relative ease as both senders and receivers, the members being connected to one another by some common purpose and with some degree of organization or structure.
snarl words Highly negative words that express the feelings of the speaker rather than referring to any objective reality; opposite to purr words.
soft dollars  The value of research services that brokerage houses supply to investment managers “free of charge” in exchange for the investment managers’ business.
source  Any person or thing that creates messages. A source may be an individual speaking, writing, or gesturing or a computer sending an error message.
specialist  A trader who makes a market in the shares of one or more firms and who maintains a “fair and orderly market” by dealing personally in the stock.
specific gravity reflects the weight of particles dissolved in the urine; expression of the degree of concentration of the urine
static evaluation An orientation that fails to recognize that the world is characterized by constant change; an attitude that sees people and events as fixed rather than as constantly changing. Mentally date your statements to avoid thinking and communicating that the world is static and unchanging. In your messages, reflect the inevitability of change.
stereotype  In communication, a fixed impression of a group of people through which we then perceive specific individuals; stereotypes are most often negative but also may be positive. Be careful of thinking and talking in stereotypes; recognize that members of all groups are different, and focus on the individual rather than on the individual’s membership in one group or another.
stock exchanges  Secondary markets where already-issued securities are bought and sold by members.
stop orders  Order to trade contingent on security price designed to limit losses if price moves against the trader.
synchronous  Communication in which the sending and receiving of a message takes place at the same time. Opposed to asynchronous.
systematic risk  Risk factors common to the whole economy, nondiversifiable risk; also called market risk.

R

racism Bias or prejudice against a particular racial or ethnic group.
racist language Language that denigrates or is derogatory toward members of a particular racial or ethnic group.
real assets, financial assets  Real assets are land, buildings, and equipment that are used to produce goods and services. Financial assets are claims such as securities to the income generated by real assets.
receiver  Any person or thing that takes in messages. Receivers may be individuals listening to or reading a message, a group of persons hearing a speech, a scattered television audience, or machines that store information.
recency effect  The condition in which what comes last (that is, most recently) exerts greater influence in our perceptions than what comes first. See also primacy effect.
rejection A response to an individual that rejects or denies the validity of that individual’s ideas or actions.
relationship message  A message that refers to the relationship in some way; opposed to content message.
renal clearance volume of plasma that the kidneys can clear of a specific solute (eg, creatinine); expressed in milliliters per minute
renal glycosuria recurring or persistent excretion of glucose in the urine
repurchase agreements (repos)  Short-term, often overnight, sales of government securities with an agreement to repurchase the securities at a slightly higher price. A reverse repo is a purchase with an agreement to resell at a specified price on a future date.
residual claim  Refers to the fact that shareholders are at the bottom of the list of claimants to assets of a corporation in the event of failure or bankruptcy.
response  Any overt or covert behavior.
restraint  A cultural orientation that fosters the curbing of gratification and its regulation by social norms.
reverse halo effect  The tendency to assume that someone who possesses several negative qualities, also possesses other negative qualities; opposed to halo effect.
risk–return trade-off  Investors must take on greater risk if they want higher expected returns.

P

passive management  Buying a well-diversified portfolio to represent a broad-based market index without attempting to search out mispriced securities.
perception The process of becoming aware of objects and events from the senses. Increase accuracy in interpersonal perception by (1) identifying the influence of your physical and emotional state; (2) making sure that you’re not drawing conclusions from too little information; and (3) identifying any perceptions that may be the result of mind reading. See also interpersonal perception.
perception checking The process of verifying your understanding of some message or situation or feeling to reduce uncertainty.
polarization A form of fallacious reasoning in which only two extremes are considered; also referred to as “black-or-white” or “either/or” thinking or as a two-valued orientation. Avoid thinking and talking in extremes by using middle terms and qualifiers. At the same time, remember that too many qualifiers may make you appear unsure of yourself.
politeness  Civility, consideration, refinement, respect, and regard for others as expressed verbally and nonverbally; interaction that follows the socially accepted rules for interpersonal interaction.
politeness strategies Strategies that support another’s face needs and may be used as a strategy to appear likeable.
preferred stock  Nonvoting shares in a corporation, paying a fixed or variable stream of dividends.
primacy effect  The condition in which what comes first exerts greater influence in our perceptions than what comes later. See also recency effect.
primacy–recency  Processes of perception in which we give more credence to that which occurs first (primacy) or to that which occurs last or most recently (recency).
primary market  New issues of securities are offered to the public here.
price–earnings (P/E) ratio  The ratio of a stock’s price to its earnings per share. Also referred to as the P/E multiple.
price-weighted average  Weighted average with weights proportional to security prices rather than total capitalization.
principle of cooperation A principle that holds that in any communication interaction, both parties will make an effort to help each other understand each other.
private equity  Investment in a company that is not traded on a stock exchange.
private placement  Primary offering in which shares are sold directly to a small group of institutional or wealthy investors.
proteinuria protein in the urine
prospectus  A final and approved registration statement including the price at which the security issue is offered.
proximity  Physical closeness; one of the qualities influencing attraction. Also, as a principle of perception, the tendency to perceive people or events that are physically close as belonging together or representing some unit.
public speaking  Communication in which a speaker presents a relatively continuous message to a relatively large audience in a unique context.
punctuation of communication  The breaking up of continuous communication sequences into short sequences with identifiable beginnings and endings or stimuli and responses.
purr words Highly positive words that express the speaker’s feelings rather than referring to any objective reality; opposite of snarl words.
put option  The right to sell an asset at a specified exercise price on or before a specified expiration date.
Pygmalion effect Condition in which we make a prediction of success, act as if it were true, and thereby make it come true; a type of self-fulfilling prophecy.
pyuria white blood cells in the urine

O

oliguria total urine output less than 500 mL in 24 hours
open-end (mutual) fund  A fund that issues or redeems its own shares at their net asset value (NAV).

open self  That self that is known by others and by yourself.
organizational communication  The process of sending and receiving verbal and nonverbal messages that convey meaning and that occur within an organizational context.
over-the-counter market  An informal network of brokers and dealers who negotiate sales of securities (not a formal exchange).
overattribution  The process of attributing one’s behavior to one or a few particular characteristics. Avoid overattribution; rarely is any one factor an accurate explanation of complex human behavior.

N

NASDAQ Stock Market  The automated quotation system for the OTC market, showing current bid ask prices for thousands of stocks.
nephron: structural and functional unit of the kidney responsible for urine formation
net asset value (NAV)  The value of each share expressed as assets minus liabilities on a per-share basis.
nocturia awakening at night to urinate
noise  Anything that interferes with a person’s receiving a message as the source intended the message to be received. Noise is present in a communication system to the extent that the message received is not the message sent. Reduce the influence of physical, physiological, psychological, and semantic noise to the extent that you can; use repetition and restatement and, when in doubt, ask if you’re being clear.

M

margin  Describes securities purchased with money borrowed from a broker. Current maximum margin is 50%.
market-value-weighted index  An index of a group of securities computed by calculating a weighted average of the returns of each security in the index, with weights proportional to outstanding market value.

masculine culture Values aggressiveness, material success, and strength.
mass communication  Communication addressed to an extremely large audience, mediated by audio and/or visual transmitters, and processed by gatekeepers before transmission.
media literacy  The skills needed to understand, influence, and create media messages.
metabolomics  study of the range of metabolites in cellsor organs and the ways they are altered in disease states.
metacommunication  Communication about communication. Metacommunicate when you want to clarify the way you’re talking or what you’re talking about; for example, give clear feedforward and paraphrase your own complex messages.
metagenomics  genomic study of environmental species that have the potential to influence human biology directly or indirectly.
metamessage   A message that makes reference to another message. For example, comments like “Did I make myself clear?” or “That’s a lie” refer to other messages and are therefore considered metamessages.
microbiomics  study of the resident microbes in humans and other mammals.
micturition urination or voiding
mindfulness  A state of awareness in which we are conscious of the logic and rationality of our behaviors and the logical connections existing among elements. In a mindless state we are unaware of this logic and rationality. Increase your mindfulness by creating and recreating categories, being open to new information and points of view, and avoiding excessive reliance on first impressions.
money market  Includes short-term, highly liquid, and relatively low-risk debt instruments.
municipal bonds  Tax-exempt bonds issued by state and local governments, generally to finance capital improvement projects. General obligation bonds are backed by the general taxing power of the issuer. Revenue bonds are backed by the proceeds from the project or agency they are issued to finance.

L

latency  The time it takes to accept, process, and deliver a trading order.
limited liability  The fact that shareholders have no personal liability to the creditors of the corporation in the event of bankruptcy.
limit order  An order specifying a price at which an investor is willing to buy or sell a security.
listening  An active process of receiving messages sent orally; this process consists of five stages: receiving, understanding, remembering, evaluating, and responding.
load  Sales charge on the purchase of some mutual funds.
long-term orientation A cultural orientation that promotes the importance of future rewards; opposed to short-term orientation.
London Interbank Offered Rate (LIBOR)  Rate that most creditworthy banks charge one another for large loans of Eurodollars in the London market.
looking-glass self  The self-concept that results from the image of yourself that others reveal to you
low-context culture  A culture in which most of the information in communication is explicitly stated in the verbal messages. Individualist cultures are usually low-context cultures. Opposed to high-context culture.
low-power-distance cultures  A culture in which there is little difference in power between groups; for example, between doctors and patients or men and women.
lying The act of deliberately trying to mislead another person by communicating information you believe to be false.

I

image-confirming strategies Communication techniques to reinforce your positive perceptions about yourself.
implicit personality theory  A theory of personality, complete with rules or systems, that each individual maintains and through which the individual perceives others. Bring to your mindful state your implicit personality theory to subject your perceptions and conclusions to logical analysis.
impression formation The processes involved in forming impressions of others.
impression management  The processes you go through to communicate the impression you want others to have of you.
index An extensional device used to emphasize the notion of nonidentity (no two things are the same) and symbolized by a mental subscript—for example, politician 1 is not politician 2.
index fund  A mutual fund holding shares in proportion to their representation in a market index such as the S&P 500.
indirect messages Use indirect messages when a more direct style might prove insulting or offensive; but be aware that indirectness can create communication problems because indirect statements are easier to misunderstand than direct ones.
indiscrimination A misevaluation caused by categorizing people, events, or objects into a particular class and responding to them only as members of the class; a failure to recognize that each individual is unique; a failure to apply the index. Avoid indiscrimination by treating each situation and each person as unique (when possible) even when they’re covered by the same label or name. Index your key concepts.
individualist culture  A culture in which the individual’s goals and preferences are given greater importance than the group’s. Opposed to collectivist culture.
indulgence  A cultural orientation that emphasizes the gratification of desires, a focus on having fun and enjoying life.
inevitability  A principle of communication stating that communication cannot be avoided; all behavior in an interactional setting is communication.
inferential statement A statement that can be made by anyone, is not limited to what is observed, and can be made at any time. Opposed to factual statement.
initial public offerings (IPOs)  Stock issued to the public for the first time by a formerly privately owned company.
inside information  Nonpublic knowledge about a corporation possessed by corporate officers, major owners, or other individuals with privileged access to information about a firm.
intensional orientation A point of view in which primary consideration is given to the way things are labeled and only secondary consideration (if any) to the world of experience. Avoid intensional orientation by responding to things first and to labels second; the way a person is talked about is not the best measure of who that person really is. Opposed to extensional orientation.
intensivists   board-certified physicians who are further certified in critical care medicine and who direct and provide care for very ill patients in critical care units.
intercultural communication  Communication that takes place between or among persons of different cultures or persons who have different cultural beliefs, values, or ways of behaving. When communicating interculturally, become mindful of (1) the differences between yourself and culturally different individuals, (2) the differences within the other cultural group, (3) cultural differences in meanings for both verbal and nonverbal signals, and (4) different cultural rules and customs. Communicate interculturally with appropriate openness, empathy, positiveness, immediacy, interaction management, expressiveness, and other orientation.
interpersonal communication  Communication between two persons or among a small group of persons and distinguished from public or mass communication; communication of a personal nature and distinguished from impersonal communication; communication between or among intimates or those involved in a close relationship; often, dyadic and small group communication in general.
interviewing  A particular form of interpersonal communication in which two persons interact largely in a question-and-answer format for the purpose of achieving specific goals.
intrapersonal communication  Communication with yourself.
investment  Commitment of current resources in the expectation of deriving greater resources in the future.
investment bankers  Firms specializing in the sale of new securities to the public, typically by underwriting the issue.
investment company  Firm managing funds for investors. An investment company may manage several mutual funds.
irreversibility  A principle of communication holding that communication cannot be reversed; once something has been communicated, it cannot be uncommunicated.

G

gender  The socially constructed roles and behaviors for males and females that society teaches as appropriate. Distinguished from sex, which refers to biological qualities of men and women.
glomerular filtration plasma filtered at the glomerulus into the kidney tubules
glomerulus tuft of capillaries forming part of the nephron through which filtration occurs

2-й год 52-я неделя Тренировка-3 3A1-1/4

Давление 129/87, пульс 68, вес 100.4 кг 

Ночная тренировка

Давление 106/73, пульс 101, вес 99.7 кг

Разминка

1. Lying Straight Leg Raise

BW/ 10; 13; 12; 10; 10 = 35+ BW/5,5 = 10
Амплитуда: 61 см

Время выполнения: 2.75 мин
Работа: =100.4*0.10*(35+10)*2*0.61 =  551.20  (Рекордная работа: 666.71)
Интенсивность: =551.20/2.75 = 200.44 (Рекордная интенсивность: 237.50) 

2. Shinbox Switch w/Extensions  

ВТ/ 2; 5; 4; 2; 2 = 15 + ВТ/ 1 = 1 

Амплитуда: 40 см

Время выполнения:  7.75 мин

Работа: =100.4*0.38*0.4*15*2 = 457.82  (Рекордная работа: 457.82)

Интенсивность: =457.82/7.75 = 59.07  (Рекордная интенсивность: 135.38)

 

Протяжка гири 16 кг двумя руками над головой: 1 х 5

(Амплитуда: 215 см; Работа: =16*5*2.15 = 172.0)

3. Толчок двух гирь    

(16кг+18кг)/4, 17 = 21; (20кг+22кг)/13, (24кг+26кг)/9, (32кг+32кг)/6 + (32кг+32кг)/3 = 3 

 Амплитуда: 78 см - непосредственно толчок, 140 см - поднятие гирь в исходное положение перед толчком
Время выполнения: 19.0 мин
Работа: =(16+18)*(21*0.78+2*1.40)+(20+22)*(13*0.78+1*1.40)+(24+26)*(9*0.78+1*1.40)+(32+32)*(6*0.78+1*1.40) = 1946.92  (Рекордная работа: 6043.20)

Интенсивность: =1946.92/19.0 = 102.47 (Рекордная интенсивность: 440.64)

4. Приседания с гирями на груди + жим стоя

(16кг+18кг)/ 3, 6 = 9; (16кг+20кг)/4; (18кг+20кг)/3; 3 + (32кг+32кг)/2 = 2 

Амплитуда: 61 см - непосредственно присед,  140 см - поднятие гирь в исходное положение перед приседом, 66 см при жиме с груди
Время выполнения: 14.5 мин
Работа: =((100.4*0.4+16+18)*0.61+(16+18)*0.66)*9+(16+18)*2*1.40+((100.4*0.4+16+20)*0.61+(16+20)*0.66)*4+(16+20)*1*1.40+((100.4*0.4+18+20)*0.61+(18+20)*0.66)*3+(18+20)*1*1.40+((100.4*0.4+32+32)*0.61+(32+32)*0.66)*2+(32+32)*1*1.40 =  1608.20  (Рекордная работа: 1608.20)

Интенсивность: =1608.20/14.5 = 110.91 (Рекордная интенсивность: 508.05) 
Не удалось ни разу выжать одновременно две двухпудовки, тем не менее считаю жим в работу...

5. Рывок одной гири    

16кг/5, 19 = 24; 18кг/14; 20кг/10; 32кг/7 + 32кг/4 = 4

Амплитуда: 205 см
Время выполнения: 24.75 мин
Работа: =(16*24+18*14+20*10+32*7)*2*2.05 = 4346.00  (Рекордная работа: 8659.20)

Интенсивность: =4346.00/24.75 = 175.60 (Рекордная интенсивность: 670.58)

6. Подтягивания на перекладине нейтральным хватом    

ВТ/1; 3; 5; 2; 1 = 12 + ВТ/1 х 1 = 1 

Амплитуда: 67 см
Время выполнения: 4.75 мин
Работа: =100.4*12*0.67 = 807.22  (Рекордная работа: 4757.07)

Интенсивность: =807.22/4.75 = 169.94 (Рекордная интенсивность: 452.03)

Рекорд в подтягиваниях: 15 раз 
  

7. Отжимания от пола закрытым хватом    

ВТ/ 2; 4; 2; 2; 2 = 8 + ВТ/1,1 = 2

Амплитуда: 50 см
Время выполнения: 3.0 мин
Работа: =0.6*100.4*(8+2)*0.50 =  301.20  (Рекордная работа: 5019.84)

Интенсивность: =301.20/3.0 = 100.40 (Рекордная интенсивность: 607.20)

Рекорд в отжиманиях закрытым хватом: 18 раз 


8. Подъем прямых ног в висе на перекладине    

ВТ/ 3; 3; 5; 3; 3  = 17 + ВТ/1 = 1 

Амплитуда: 47 см
Время выполнения: 5.75 мин
Работа: =100.4*0.55*17*0.47 = 441.21  (Рекордная работа: 441.21)

Интенсивность: =441.21/5.75 = 76.73 (Рекордная интенсивность: 207.22)

9. Перемещения в продольном шпагате    

ВТ/ 2; 5; 3; 2; 2 = 10 + ВТ/1,1 = 2 

Амплитуда: 44 см
Время выполнения: 3.0 мин
Работа: =100.4*0.35*0.44*(10+2)*2 = 371.08  (Рекордная работа: 405.20)

Интенсивность: =371.08/3.0 = 123.69 (Рекордная интенсивность: 209.93)

Общая работа на זренировке: =551.20+457.82+172.0+1946.92+1608.20+4346.00+807.22+301.20+441.21+371.08 = 11002.85 (Рекордная работа: 18984.41)

Аэробная статистика тренировки:

Общее время тренировки: 02:06:47 (Рекордное время тренировки: 02:44:24)
Средний пульс за тренировку: 129 (Рекордный средний пульс: 143)
Максимальный пульс за тренировку: 172 (Рекордный максимальный пульс: 186)
Килокалорий за тренировку: 1459 (Рекордная затрата килокалорий на тренировке: 1668)
Процент жира из потраченных килокалорий на тренировке: 21
Время нахождения в зоне 3: 00:18:00 (Рекордное время нахождения в зоне 3: 00:52:03)
Время нахождения в зоне 2: 00:40:38 (Рекордное время нахождения в зоне 2: 01:21:38)
Время нахождения в зоне 1: 01:03:38 (Рекордное время нахождения в зоне 1: 01:57:24)
Плотность тренировки: 86.64 (Рекордная плотность: 216.84)

Результат тренировки: Улучшение жиросжигания и общей выносливости

По результатам этой тренировки установлены следующие личные рекорды:

- Работа в Shinbox Switch w/Extensions: 457.82

- Работа в Приседания с гирями на груди + жим стоя: 1608.20

- Рывок 32 кг гири: 7 раз

- Работа в Подъем прямых ног в висе на перекладине: 441.21

Итого 3 ЛС

Рекорды в толчке: 

- гири 16 кг + 18 кг = 42 подъема                            - гири 18 кг + 20 кг = 36 подъемов  

- гири 16 кг + 20 кг = 40 подъемов                          - гири 18 кг + 22 кг = 16 подъемов

- гири 16 кг + 22 кг = 20 подъемов                          - гири 18 кг + 24 кг = 27 подъемов

- гири 16 кг + 24 кг = 29 подъемов                          - гири 18 кг + 26 кг = 8 подъемов 

- гири 16 кг + 26 кг = 13 подъемов                           - гири 22 кг + 24 кг = 15 подъемов 

- гири 20 кг + 22 кг = 18 подъемов                          - гири 22 кг + 26 кг = _ подъемов 

- гири 20 кг + 24 кг = 19 подъемов                          - гири 24 кг + 26 кг = 9 подъемов                        

                                                     - гири 32 кг + 32 кг = 6 подъемов

- гири 20 кг + 26 кг = 9 подъемов                    

- гири 16 кг + 24 кг = 29 подъемов (18/06/2013) - По Разрядные нормы в гиревом спорте на 1985-1988 rr. толкнул на 3-й взрослый (20 раз), следующая ступень - 2-й взрослый: 35 раз. ПоРазрядные нормы в гиревом спорте на 1989 - 1992 rr. не хватило 1 подъема чтобы набрать 30 и получить 3-й взрослый...

Рекорды в рывке:

- гиря 16 кг = 52 подъемов    - гиря 22 кг = 22 подъемов

- гиря 18 кг = 46 подъемов   - гиря 24 кг = 24 подъемов
- гиря 20 кг = 30 подъемов    - гиря 26 кг = 9 подъемов-

-гиря 32 кг = 7 подъемов

Рывок гири 24 кг: 24 повторения (24/07/2013): по Разрядные нормы в гиревом спорте на 1985-1988 rr. рванул на 3-й взрослый и не хватило 1 раза до 2-го взрослого; по Разрядные нормы в гиревом спорте на 1989 - 1992 rr.рванул на 3-й взрослый и не хватило 4 раза до 2-го взрослого;

4. Goblet Squat + Жим гири    

16кг х 5, 32кг/ 3; 4; 3; 3; 3 = 13 + 32кг/2 = 2

Амплитуда: 61 см - присед, 140 см - подъем гири в исходное положение, 66 см при жиме с груди
Время выполнения: 8.25 мин
Работа: =((16+100.0*0.4)*5+(32+100.0*0.4)*(13+2))*0.61+(16*1+32*5)*1.40+(16*5+32*(13+2))*0.66 = 1445.60 (Рекордная работа: 1451.46)

Интенсивность: =1445.60/8.25 = 175.22 (Рекордная интенсивность: 175.22)