Paramount Pictures and Marvel Studios' "Captain America: The First Avenger" (directed by Joe Johnston) hits theaters on July 22, 2011.
(Courtesy of Paramount)

With an American swagger and a touch of swank, Paramount Pictures and Marvel Studios' epic adventure, "Captain America: The First Avenger," packs a punch, hitting theaters today with an unlikely superhero--Steve Rogers. Rogers (played by Chris Evans), is a scrawny, 98 pound patriot who persistently tries to enlist in the U.S. Army during WWII, but is rejected due to his physical frailty. His sincere and unrelenting desire to defend America's ideals captures the attention of scientist Dr. Abraham Erskine (played by Stanley Tucci) who chooses Steve Rogers to be a subject in an experimental program called Project Rebirth. The scientific operation is designed to create a force of supreme soldiers by injection of the Super-Soldier Serum, a formula that enhances the physical and moral characteristics of its recipients.

Steve Rogers repeatedly attempts to enlist in the U.S. Army, but is rejected because of his physical frailty.  (Courtesy of Paramount)

Rogers is injected with the Super-Soldier Serum, which enhances his body to perfection--amplifying his musculature and his strength and speed. Shortly after Steve Rogers' transformation into Captain America, Dr. Erskine is assassinated, leaving Captain America as the sole Super-Soldier. With the help of his signature weapon, a shield made out of Vibranium, Captain America leads a team of Allies consisting of his friend Bucky Barnes (played by Sebastian Stan), his love interest Peggy Carter (played by Hayley Atwell) and Colonel Chester Phillips (played Tommy Lee Jones) against the Nazi's deep science division HYDRA and its villainous leader Johann Schmidt a.k.a. Red Skull (played by Hugo Weaving).

Project Rebirth transforms Steve Rogers into the muscle bound Captain America. (Courtesy of Paramount)

The Super-Soldier Serum helped Captain America achieve physical perfection, but his courage, belief in himself and "no quit" attitude added to his superior strength. These are traits that transcend beyond the mythical Marvel Universe and can be used by mere mortals to better themselves. If you want a taste of the physical superiority enjoyed by Captain America, then adopt a "can do" attitude and try incorporating into your day these exercises inspired by the First Avenger:

Super-Soldier Sit-Ups
Technique: Lie on your back with your knees bent and feet flat on the ground and your arms extended behind your head while holding a barbell plate/weight (about 5 to 10 pounds). Next, bring the weight to your chest while you lift your torso. As you complete the sit-up, push the weight in front of you by extending your arms. Slowly return to the starting position. Perform 3 to 5 sets of 10 repetitions.



Wield the Shield Abs I

Technique: Sit with your knees bent and feet flat on the ground while holding a barbell plate/weight (about 5 to 10 pounds) above your knees. Next, contract your abdominal muscles while leaning your torso back and extending your arms. Twist to the right and hold for a count of two, then twist to the left and hold for a count of two to complete one repetition. Slowly return to the starting position. Perform 3 to 5 sets of 10 repetitions.



Wield the Shield Abs II

Technique: Lie on your back with your knees bent and feet flat on the ground while holding a barbell plate/weight (about 5 to 10 pounds) with your arms slightly bent above your chest. As you lift your torso, twist to the right while pushing the weight to the right. Slowly return to start position. Repeat to the left. Perform 3 to 5 sets of 10 repetitions.

"Captain America: The First Avenger" opens in theaters July 22, 2011.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Reference

Paramount Pictures: "Captain America: The First Avenger" Production Information

Maintenance of a healthy body weight, improved cholesterol levels, reduced risk for chronic diseases, elevated mood--all of these benefits of exercise are readily discussed; but, are you aware that regular exercise can enhance your sexual health as well? Humans are sexual beings; and, sexual intimacy is a means by which healthy relationships can be fostered.  Sexual dysfunction can lead to stress and anxiety and decreased self-esteem.  Several studies have shown that regular exercise is associated with a decreased risk for sexual dysfunction.

What Research Has Shown:

• Erectile dysfunction is more likely to occur in men who are overweight and/or are sedentary. (ACE)
• For both men and women, a higher body mass index is associated with decreased sexual satisfaction. (Lindeman 2007)
• Individuals who engage in increased levels of physical activity are more likely to report higher levels of sexual satisfaction, with active men reporting greater levels of satisfaction than active women; however, women who perceive themselves as having increased physical flexibility report higher levels of sexual satisfaction than those women who perceive themselves as being less flexible. (Lindeman 2007)
• For men, an increased fitness level is associated with improved perceptions of sexual desirability and performance. For women, an increased fitness level is associated with an improved perception of sexual desirability. (Penhollow and Young, 2004)
• Exercise facilitates sympathetic nervous system activity and improves blood flow and circulation to the genital area, enhancing arousal. (Hamilton 2008 and LaFalce & McNamara, 2010)
• Regular physical activity improves endurance and strength, both of which are related to improved sexual function. (Penhollow and Young 2004)
• Short bursts of intense exercise increases testosterone levels in men, which can enhance sexual interest and behavior. (Penhollow and Young 2004)
• Exercise that burns an extra 200 calories per day has been shown to have the most benefit: however, over training can decrease testosterone levels, thereby decreasing sexual desire. (ACE and Penhollow & Young 2004)

Sexuality can effect quality of life. Regular physical activity can increase and help to maintain robust sexual health.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
American Council on Exercise (ACE)

Californian Journal of Health Promotion 2007, Volume 5, Issue 4, 40-51; "Effect of Exercise on Reported Physical Sexual Satisfaction of university Students"; Holly Lindeman et al.,.

Electronic Journal of Human Sexuality, Volume 7, October 5, 2004; "Sexual Desirability and Sexual Performance: Does Exercise and Fitness Really Matter?"; Tina M. Penhollow and Michael Young.

International Society for Sexual Medicine 2008; "The Roles of Testosterone and Alpha-Amylase in Exercise-Induced Sexual Arousal in Women"; Lisa Hamilton et al.,.

The Chronicle, November 15, 2010; interview with Dr. Erin McNamara by Maggie LaFalce

Homeschooled children have an advantage over their traditionally schooled counterparts - a better chance to get in the recommended amount of daily exercise; that is, if the parent creates a curriculum to account for active time.  The flexible nature of the homeschool curriculum and setting lends itself to provide greater opportunities for the child to be physically active throughout the day.  Children who get their education in the school setting are required to sit at desks for extended periods.  Furthermore, some schools have been forced to remove physical education classes from the curriculum due to lack of funding. These issues are out of the control of parents of traditionally schooled children. This is not the case for parents who homeschool. The opportunity to provide active time is there, but parents must seize it for their child to benefit.

Objectives for Homeschool Physical Education

• Foster a healthy attitude toward exercise.  Often, when it comes to physical education, the emphasis is placed on performance and skill, not lifestyle.  But, children need to understand that a healthy lifestyle means engaging in regular exercise.  And, to increase their chances of readily including activity as a part of their life, positive associations with exercise have to be developed.  The parent should design a physical education curriculum that includes exercise activities that the child views as enjoyable and which are within the child's skill level to prevent discouragement; yet, they need to be challenging to develop a healthy body. 
• Teach the mental, physical, emotional, and spiritual health benefits associated with regular exercise. Exercise can improve concentration and academic performance, decrease stress levels, boost energy levels, and enhance self-image.
• Improve the cardiovascular and musculoskeletal health of the child.  Prevention against chronic diseases in adulthood, such as heart disease and osteoporosis, begins in childhood. Incorporating physical activity into the homeschooled child's curriculum is an important step towards protection against these health conditions.
• Develop motor skills and movement patterns associated with various physical activities. 

Athletic Equipment for Homeschoolers - a fancy gymnasium and expensive fitness equipment are not necessary to teach the importance of exercise or to develop a healthy body.  The following items should suffice:

• Frisbee or other throwing discs
• Red rubber playground ball
• Hula hoop
• Jump rope
• Tennis ball and racquet
• Scooter or skateboard
• Pogo Stick
• Softball and bat
• Bicycle
• Protective gear such as helmet and pads for the wrists, elbows, and knees

Community Opportunities for Homeschool Physical Education

• Local Parks and Recreation Department. Most community centers offer some type of physical activity class such as swimming, karate, gymnastics, and dance.  Participation on community sport teams, such as little league, are often available as well. Some facilities offer physical education programs specifically designed for homeschooled children. 
• Public school system in which the child resides.  Check to see if the local school district has elective physical education classes in which the homeschool child can enroll.  Also inquire about eligibility to participate on public school sports teams.
• YMCA and Fitness Centers.  Physical activity opportunities available are similar to what can be found through the local Parks and Recreation Department. 
• Family Place of Worship. Churches, temples, mosques, and synagogues may offer intramural sports or fitness classes to members.

Many parents choose to homeschool their children because it allows their child to receive an individualized education that meets his or her needs and style of learning.  This "personalization" of curriculum can be carried over into physical education.  Because the activities can be tailored to the child's interests, this increases the chances that the child will develop a healthy attitude toward exercise, one that lasts a lifetime.

Source for more information
Successful Homeschooling

Traditionally, exercises devoted to strengthening and toning the abdominal muscles were performed using high repetitions (50-100+).  A few months back, I read an interesting article, "The Science and Evolution of Abdominal Muscle Training," written by Phil Campbell and published in OnFitness, which challenged this concept.  Campbell purports that we rethink our approach to developing this muscle group.

To lay the foundation for his argument, Campbell refers to the physiological process involved in building muscle tissue.  He explains that micro-fiber tears have to occur in the muscle in order for it to adapt, and thus, rebuild and get stronger.  This process begins when you perform an exercise that taxes the targeted muscle group(s).

The problem with the traditional approach to improve abdominal fitness, explains Campbell, is that, by nature, the abdominal muscles are designed to be efficient and to endure the repeated demands placed on them throughout the day (even while sitting your abdominal muscles are recruited to keep your torso upright).  The "row" configuration of the abdominal muscle group allows for some of the rows to rest while others are contracting, hence, contributing to the high endurance capacity and efficiency of this muscle group.  Campbell points out that you would have to do several sets of 100 repetitions back-to-back to create the micro-fiber tears needed to start the adaptation process required to increase strength.  He argues that this could subsequently lead to a "wearing-out" of your spine in the long-run, resulting in back problems and discomfort.

Campbell's solution is to work the abdominal muscles in a "less efficient" way.  That is, separate the training exercises into upper and lower abdominal workouts.  He suggests that you work your upper abdominal muscles first by performing 4 sets of 20 repetitions of upper-body quarter crunches followed by working your lower abdominal muscles through completing 2 sets of 20 repetitions of leg raises.  The idea is to exhaust the upper abdominal muscles so that they cannot be engaged to assist the lower abdominal muscle group.

When performing the upper abdominal muscle group exercises, Campbell suggest either using a weight machine that only allows you to perform upper-body quarter crunches or to place a free weight on your chest while you lie on your back with your feet elevated on a bench.  He suggests you choose a weight that will be difficult, yet doable for the recommended number of sets and repetitions.  Campbell recommends that this abdominal program be performed 3-4 times per week.

Developing strong abdominal muscles not only has an aesthetic appeal, but is necessary to improve your ability to perform day-to-day activities.  A strong core will lower your risk for back discomfort and injury.  It will also improve your quality of life and increase your years of independent living.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Resource:
OnFitness, January/February 2010, pp. 40-45, "The Science and Evolution of Abdominal Muscle Training," Campbell, P.