Bibliography:

1. Klerck, Ray. "How to calculate your one rep max." – MH's body boffins show you how to find the max you can lift in one rep - Men's Health. N.p., 02 Mar. 2016. Web. 18 May 2017.

http://www.menshealth.co.uk/building-muscle/how-to-calculate-one-rep-max

     This source provides information about your one rep max and percentages of your one rep max. When you know the percentages of your lifts it allows you to be very mathematical with your lifts and progression. Knowing what percentage of your max a lift is allows you to estimate how many reps you will get, this allows you to plan your training the most mathematically accurate way. Different percentages of your max are better for different goals. 90-100% is generally perfect for building strength. Around 80% is best for hypertrophy training. 70% and lower is best for endurance because you can move the weight for a lot of reps. I used this website to calculate percentages of the group members lifts.

  2. Personal. N.p., n.d. Web. 18 May 2017.

http://www.tryad-pt.com/personal.html

This source is one of my personal training mentors website. Dan Mietti is a personal trainer in Abington, PA. My brother I have worked out with dan for the past ten years. He did our offseason training for hockey when we were kids. Dan also runs different programs and events revolving around fitness like races and bootcamps. Dan has helped me get into fitness and has helped me pursue my goals to be a personal trainer. He has taught me valuable information about anatomy and muscles in the human body. I have used this information to help teach proper form and ensure the best results.

 3. Blaha, Jason. "Jason Blaha's Ice Cream Fitness 5x5 Novice Program." Muscle & Strength. N.p., 18 May 17. Web. 18 May 2017.

https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout  

This source provides information about beginner strength and muscle building program. The author Jason Blaha talks about different solutions for mechanical problems. This was helpful because he lists alternative exercises that hit the same muscle groups, but avoid mechanical problems and put less stress on joints. For instance some group members had problems with their knees when squatting. Blaha says to do box squats instead and this has worked for both Declan and Aaron’s squat. Blaha also provides information about the central nervous system and how it responds to lifting. This information is crucial for beginner lifters and I passed it on to the group members.

4. Stark, Matthew, Judith Lukaszuk, Aimee Prawitz, and Amanda Salacinski. "Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training." Journal of the International Society of Sports Nutrition. BioMed Central, 2012. Web. 18 May 2017.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/

This source provides information about the anabolic period, protein timing, and the effects of food timing on muscle hypertrophy. This source is a review of a bunch of studies on the anabolic period and food timing. The anabolic period is the short period of time directly after your workout. Different studies say different times about the optimal time to eat your post workout meal. It is optimal to eat 30 grams of protein in the 30 minute period after you workout. It is also optimal to consume carbs in the 2 hour period after your workout to refill your depleted muscles with glycogen. This information was very helpful because I was able to teach the group members about nutrition and optimal timings to consume protein.

5. Bubbico, Aaron , and Len Kravits. "Muscle Hypertrophy: New Insights and Training Recommendations." Muscle Hypertrophy 2011. University of New Mexico, n.d. Web. 18 May 2017.

https://www.unm.edu/~lkravitz/Article%20folder/hypertrophy2011UNM.html

This source provides information on muscle hypertrophy. This source highlights the difference between slow twitch and fast twitch muscle fibers. Muscle hypertrophy is the growth of muscle fibers. Muscle fibers grow when they are recruited and broken from resistance training. Different muscles have different proportions of fast twitch and slow twitch muscles. Fast twitch muscle fibers are engaged from explosive and heavy low rep sets while slow twitch muscle fibers are engaged from higher rep sets where the muscle is contracting over and over again. The chest is 60% fast twitch and 40% slow twitch. Therefore to achieve the most hypertrophy in the pectoral muscles you have to perform heavy low repetition sets. This source was very helpful because it shows scientific information about the most optimal way to build muscle.

6. Nation, Nate Miyaki T. "The Best Damn Cardio Article - Period." T NATION. N.p., n.d. Web. 18 May 2017.

https://www.t-nation.com/training/the-best-damn-cardio-article-period

This source provides information about cardio and it’s relation to building muscle. Cardio is not important for building muscle but can be very helpful with fat loss. Running is one of the best ways to burn calories, when trying to build muscle burning calories is not the goal. You want to be in a small caloric surplus when trying to gain weight. This source aslo explains how different types of cardio do different things. High intensity interval training is one of the best tools to shed fat, boost your metabolism, and increase testosterone. The site lists the different ways cardio and lifting affects the body like what increases cortisol, what increases testosterone, and what burns the most fat. This was very helpful for training the members that wanted to lose fat.

7. Burns, Steve P., PhD, and MIchael H. Thomas. "Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training." US National Library of Medicine National Institutes of Health. N.p., 21 Apr. 2016. Web.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/

This source provides information about high frequency vs low frequency training. The studies show that low frequency is better for a beginner lifter. When starting a lifting program as a beginner your central nervous system and muscles are not used to high frequency training. It is proven that low frequency full body workouts are optimal for beginner lifters. High frequency training is optimal for an advanced lifter because their central nervous system and body can handle more work. A muscles ability to grow decreases as it grows. A muscle with a lot of muscle maturity takes more to break down than a beginner lifters muscle. Therefore a higher frequency training program is optimal for an advanced lifter because muscles need to be moreso broken down.

8. Mangan, P. D. "Science-Based Weight Training – The Mission." The Mission. The Mission, 23 Oct. 2016. Web. 18 May 2017.

https://themission.co/science-based-weight-training-360379d8272c

This source provides information about the importance of strength training and it’s health benefits.. Mangan says, “Training for strength is the most important and effective exercise that you can do, and virtually everyone, from teenagers to the elderly, can and should engage in it regularly.” The article lists the health benefits of weight training for all ages. Such as, “maintains insulin sensitivity, prevents heart disease and cancer, and keeps older people from losing muscle mass (sarcopenia) and descending into frailty and dependence.” This information is helpful because I’m learning about the science and health benefits of weightlifting. I can use this information to educate my clients about weightlifting and encourage people to get into weightlifting.

9.  Eddy, Walter. "The Best Way To Train For Size." UW Staff Web Server. University of Washington , n.d. Web. 18 May 2017.

http://staff.washington.edu/griffin/muscle_growth.txt

This source provides information about the different factors that play a role in muscle hypertrophy and how to use them to get the most size. Studies show that strength and muscle size will increase when training for either goal. Although strength training won't give you the best results for size it will increase your muscle size and vice versa. The source has different studies that show the optimal set and rep ranges for muscular growth, the optimal work speed for muscular growth, the importance of the eccentric part of a movement for muscle growth, and the best frequency for muscle growth. All of this information is helpful because I can educate others with it and apply it to my training programs.

10. Schoenfeld, Brad Schoenfeld PhD T, PhD. "The New Science of Time Under Tension." T NATION. T NATION, n.d. Web. 18 May 2017.

https://www.t-nation.com/training/new-science-of-time-under-tension

This source provides information on time under tension training. The studies in the article prove how crucial time under tension training is for muscular hypertrophy. Muscle fibers break down when training against resistance, the more time under tension the more the muscle fibers break down. Therefor having more time under tension when training against resistance will allow you to build the most muscle. This information is useful because I can apply it to the clients I train and make sure they are training for time under tension if their goal is to build muscle.

Coming from a developing country, child marriage was always something that I couldn’t fully understand. For years I’ve believed that it was appropriate and if it was not, rules and regulations should have protected it somehow. But no, I was wrong all this time. To correct myself, I started designing my capstone during the month of January in 2016. It all started from an average research project from Mr. Baird’s American History class. From there, the overall idea escalated as time went by. During April of 2016, I was chosen as one of the candidate for Internation Conference on Urban Education. This conference advanced my capstone by making me eligible to hold a seminar on the topic of child marriage and introduce other civilians to this idea that many are not aware of. After the conference, I began to do extensive research and plan out a literature review on my topic. Soon after, one of my close friend was pushed to edge to get married early without her will. Tis set me back a  little while not knowing what my next step should be. So as an advocate of child marriage, I decided to stick by her side and help with any necessities to recover from that position. So my capstone highlights the educativ site I’ve created to help others understand this issue and also write the journey of my closest friend who went through child marriage. Many things were learned through my capstone but the most important one was how helpless and vulnerable the younger generations are.

1. Brides, Girls Not. "About child marriage." Girls Not Brides. Idea Bureau, n.d. Web. 02 Feb. 2017. <http://www.girlsnotbrides.org/about-child-marriage/>.

The website, Girls Not Brides, carries a historic explanations of child marriages and it has/is affecting both the past and the present and even maybe the future if the problem continuous. In addition to that, the website also carries bunch of statistics that can come in handy while I prove my point about child marriages. In a broader sense, this website is a building point for carrying statistics. In my opinion, I believe this website have a strong stance point on child marriages and how it will continue to affect us and the environment if this epidemic is not immediately prohibited. I wish to incorporate this in my project by pulling out interesting and informational statistics which I can easily implement in my future paper. In addition to that, I wish to draw out their hypothesis and compare with my hypothesis to draw out differences.

2. "The Prohibition of Child Marriage Act, 2006." The Prohibition of Child Marriage Act, 2006. State of Himachal Pradesh, n.d. Web. 02 Feb. 2017. <https://indiankanoon.org/doc/790355/>.

This website clearly portrays the act of banning child marriage in india in the year of 2006 and forward to follow. While clearly listing what counts as child marriage, it also portrays punishments one much receive from the governmental side if anyone has committed or is willing to commit the act of child marriage. In addition to that, the website also portrays the girls as reducing social power and empowering them so the ideology of child marriage can be banned. In my opinion, I believe that even though this website clearly portrays lots of good news, the society lacks the capability of capturing that information and implementing that in real life. I will be using this website as a source to inform my reader that the prohibition act for child marriages exists, but lack of consideration are being played by it.

3. Huda, Taqbir. "The Problem with the Child Marriage Act." The Problem with the Child Marriage Act | Inter Press Service. The Daily Star, Bangladesh, n.d. Web. 03 Feb. 2017. <http://www.ipsnews.net/2017/01/the-problem-with-the-child-marriage-act/>.

This source provides informations regarding to child marriage act and how there’s some severe problems behind the act that are unknown. In addition that that, this source provides several example behind the nonsense of child marriage act. I selected this source because it empowered the negativity behind these acts and how they are not promising by any sense. I believe that if a act have to be implemented by any means, it should have the capability to hold enough waters to ensure itself to be yourself. One limitation of this source was that it wasn’t so in depth that I was looking for, but rather gave brief explanations which can work I believe. I will be implementing this in my project on the sources section and my research part as well where I explain the downside of these acts.

4. Raphael, T.J. "The US has a forced child marriage problem, too." Public Radio International. N.p., n.d. Web. 03 Feb. 2017. <https://www.pri.org/stories/2015-12-29/us-has-forced-child-marriage-problem-too>.

This source provides reasonable understanding of how child marriage is not  a problem in the developing countries, but in a country like U.S. as well. Many interviews and talks were collected from researchers about the child marriage and many had the same opinion; being unsure about the growth of marriage. I selected this source because it shows the uncertainty and the unknown of why child marriage is actually a problem in our society. I feel as if the uncertainty about the child marriage is not discovered soon enough, girls at U.S. will have have to face the same problematic as other third world countries girls. I found this source useful because I can potentially use this source to explain my hypothesis that there seems to be a hierarchy that is controlling these kinds of problematic situations and the average public is surely unaware about them.

5. Reiss, Fraidy. "America's Child Marriage Problem." The New York Times. Op-Ed, n.d. Web. 03 Feb. 2017. <https://www.nytimes.com/2015/10/14/opinion/americas-child-marriage-problem.html>.

Significantly different from other sources but with a similar concept, this source provides the reader with necessary information behind the law systems that protects child marriages in the U.S. specifically how that seems to be one of the biggest issues. I selected this source because it goes in depth behind the systematic of law and “parent consent” which gives the judge permission to conform marriages for anyone under the age of 18 in U.S. This source will be critically helpful when I explain the reason behind child marriages in the U.S. and how the parents plays a HUGE role behind this issue. One limitation of this source is the lack of example but I believe it is already strong enough with the interviews that it carries.

6. Male, Chata, and Quentin Wodon. "Basic Profile of Child Marriage in Bangladesh." Open Knowledge. The World Bank, n.d. Web. 03 Feb. 2017. <https://wwwnc.cdc.gov/eid/article/12/11/06-0510.htm>.

This website provides couple of significantly important infographic that goes to show the percentage and the prominence of child marriages in Bangladesh. In addition to that, it also provides good useful informations about the reasons behind the marriage while highlight the poverty rate that lasts there. I selected this source because it can be useful to see the number and analyze them in my research paper. One limitation of this source might be the actual information of how these numbers were gathered but I believe this should not be the problem since it was published though CDC. I wish to use this on my project while I talk about my country, Bangladesh, in general and explain the main base which still holds child marriages up.

7. Raj, Dr. Anita. "Prevalence of Child Marriage and Its Effect on Fertility and Fertility-control Outcomes of Young Women in India: A Cross-sectional, Observational Study." Science Direct. RELX Group, n.d. Web. 03 Feb. 2017. <http://www.sciencedirect.com/science/article/pii/S0140673609602464>.

The website provides information behind the issue of healthcare in child marriages. To be more in depth it specifically talks about the non fertility rate than can occur in addition to the problematic situations with abortions. Abortion rates rises as the marriage is happening at a much younger age. I selected this source because it clarifies any confusions behind the scientific path of a child marriage, abortions and fertility rates. I found this source useful because it empowers girls by inputting their health consequences while stating the medical side effect behind early marriages. There seems to be no limitation to this source since it clarifies any confusions readers might have while understanding the consequences of health issues and early marriages. I will be using this source to empower my research paper and I mostly plan to out this informations under the medical side of this paper.

8. Larsen, Dana. "DIVORCE IN ETHIOPIA: THE IMPACT OF EARLY MARRIAGE AND CHILDLESSNESS | Journal of Biosocial Science." Cambridge Core. Cambridge Press, n.d. Web. 03 Feb. 2017. <https://www.cambridge.org/core/journals/journal-of-biosocial-science/article/div-classtitledivorce-in-ethiopia-the-impact-of-early-marriage-and-childlessnessdiv/70D971AFFDA1DB89863669873A16B050>.

The source provides useful informations regarding child marriages and the divorce rate that carries with the marriage, Which immediately brings up the topic that child marriage is not something that is sufficient or guaranteed for lifetime, but the marriage can easily break anytime. In order to stop that, many forces the couple to have a child at their early ag which immediately puts the girl in danger of harming her internal body systems and putting herself in great danger. I specifically chose this source to use in my project because it shows and aligns with my hypothesis and my beliefs. In addition that, the sites COX models analysis would come great in handy when I show my reader the downside of child marriages and how the divorce, abortions come to play with it.

9. Vikram, Patel. "Poverty and Common Mental Disorders in Developing Countries." Poverty and Common Mental Disorders in Developing Countries. World Health Organization, n.d. Web. 03 Feb. 2017. <http://www.scielosp.org/scielo.php?pid=S0042-96862003000800011&script=sci_arttext&tlng=es>.

This source provides tons of information about poverty, education and other necessary details regarding developing countries. It also does a well job with giving several example of scenarios where a person or a family in developing country have to go through those poverty situations. I believe that this is a strong website for my project because I can use this to show that child marriage doesn't automatically happen, but here are many different factors that are related to the marriage, and most important one is poverty. I will be also able to portray how child marriage destroys the child's education, income and future career in general since they are early at an young age which can automatically take their freedom away. I hypothesize that education is one of the biggest issue of child marriage since loads of children miss the chance of receiving a proper education and this website will help me aid that goal to portray on that paper.

10. Ravallion, Martin. "Can High-inequality Developing Countries Escape Absolute Poverty?" Can High-inequality Developing Countries Escape Absolute Poverty? Elsevier B.V., n.d. Web. 03 Feb. 2017. <http://www.sciencedirect.com/science/article/pii/S0165176597001171>.

I selected this source because it provides the background informations that someone needs to know to understand how economic situation and poverty in developing countries actually work. This website and the article followed will be one of the main resources to which I can refer back to and understand the economic and political side behind developing countries which can aid me to better understand the development of child marriages and its roots. I found this source useful because this can eventually teach me the politics behind child marriages in developing countries especially. One limitation will be that it directly doesn’t count child marriage by any chance but it gives broad understanding of the economic positions and questions the great inequality that pay exists to create the poverty situations. I hope to implement this in my project by explaining the broad field and remove the main facades that relates to child marriages in developing countries.