Characteristics of a Personal Trainer

(13)

• Knowledgeable
• Empathetic
• Professional
• Not a psychologist
• Companions
• Communicators (auditory, visual, kinesthetic)
• Teacher
• Patient
• Considerate
• Versatile
• Salesman
• Proactive
• Scope/Practice

Personal Trainer

• A student/empathetic teacher of the movement and functions of the human body and the internal and external forces that act upon it.
• An individual who professionally motivates, plans, and monitors the benefits of exercise and nutrition to a health related goal
• A protector of health and well-being. A guardian to the "gates of health"

1. Flexibility
2. Stabilization
3. Strength
4. Cardiovascular

Adenosine Triphosphate

Energy from Cells

Adenosine Diphosphate + Pi = ATP

(Pi = inorganic phosphate)

ATP = ADP + Pi = Energy

ATP / Creatine Phosphate System

Glycolysis

Aerobic Oxidation

Energy System 1/3

ATP / Creatine Phosphate System

Anaerobic - doesn't need oxygen to function

The body's immediate energy system; lasts 1-10 seconds for physical work, needed for rapid, high intensity activities

Creatine Phosphate (CP) - located in muscle cells, combines with ADP to replenish ATP stores

Energy System 2/3

Glycolysis

Anaerobic - doesn't need oxygen to function

End product > Pyruvate (the first step in the aerobic breakdown of carbs)

Skeletal

Cardiac

Visceral

Muscle Tissues 1/3

Skeletal Muscles

Striated in appearance

Attached by tendons

Operate skeleton; become stronger/thicker as you train

Muscle Tissues 2/3

Cardiac

Muscles of the heart

Composed of 3 layers

- epicardium

- myocardium

- endocardium

Slow Twitch Fibers

(Type I Fibers)

Oxidative fibers

Fatigue resistant, low glycolytic capability

Red, due to numerous blood cells

Fast Twitch Fibers

(Type II Fibers)

Don't use oxygen, don't need rich blood supply

larger, well-suited for brief, powerful contractions

IIa - pink, high oxidative qualities

IIb - white, low oxidative qualities

Classification of Muscles

Flexors

Extensors

Rotators

Flexors - muscles that cause flexion at a joint

Extensors - muscles that cause extension at a joint

Rotators - muscles that cause rotation at a joint

Classification of Muscles

Agonist

(Prime Movers)

Antagonist

Synergists

Stabilizers

When the agonist and the antagonist contract simultaneously (isometric contraction)

Provides joint stability or can create synergy of the muscles to complete the desired motion

Muscles with their distal tendon close to the joint axis

(e.g. Biceps Brachii)

Have a major rotary component

Muscles with their distal tendon far from the joint axis

(eg. brachialis / brachioradialis)

Act as joint stabilizers

involved in static tasks such as standing or sitting

(eg. Gastrocnemius, Upper Trapezius, Erector Spinae)

These muscles have a tendency to become overactive

involved in stabilizing or producing dynamic movements such as head flexion, arm elevation

These muscles have a tendency to become inhibited

occurs when a double jointed muscle is recruited to work at both joints, causing an over-shortening of the muscle

(eg. flexing the fingers and wrist at the same time;
flexors are shortened from both ends)

Types of Muscular Contraction

(3)

Eccentric: lengthening of muscle fibers

(strongest contraction)

Concentric: shortening of muscle fibers

(weakest contraction)

Isometric: contraction of muscle fibers with no visible movement occuring

"All or Nothing"

Principle

When a myofiber is innervated by a nerve cell, it either contracts totally or not at all

a single-motor neuron and all of the corresponding muscle fibers it innervates

• muscles requiring more refined motion are innervated by motor units that synapse with fewer muscle fibers
• thigh muscles - a thousand fibers per unit
• eye muscles - ten fibers per unit

sensory/receptor neurons

Carry nerve impulses from receptors/sense organs toward the central nervous system

motor/effector neurons

carry nerve impulses away from the central nervous system to effectors such as muscles or glands

When an impulse passes througha given set of neurons to exclusion of others, it will tend to do so again,

at a smaller resistance

(a client that learns bad form

will initiate muscle memory

and always have bad form)

Selection of motor neuron size
and the muscle fiber it innervates
follow an order of efficiency from smallest to largest:

slow-twitch fibers first, followed by increasingly larger fast-twitch fibers

the central nervous system determines the number and types of motor units recruited,

as well as the number of times they fire,

relative to the degrees of the muscle force required

Primary anabolic hormones involved in muscle tissue growth and repair

(3)

Testosterone

Growth Hormone

Insuline-like Growth Hormone

Blood Pressure

Systole/Systolic

the pressure of the arteries during ventricular contraction

(blood pushing away from the heart)

Dystole/Dystolic

the pressure of the arteries during ventricular filling

(cardiac muscular relaxation)

Normal: 120/80

High:     140/90

Cardiac Output

{Q}

the measure of how efficiently the heart is able to deliver oxygen to the tissues

Heart Rate x Stroke Volume

Q = HR x SV

measured in BPM (beats per minute)

• RHR - Resting Heart Rate
• MHR - Maximum Heart Rate
• HRR - Heart Rate Reserve (diff. btwn. RHR/MHR)
• THR - Target/Training Heart Rate (expected HR during specific exercise intensity
• Recovery Heart Rate (post effort drop in HR)

MHR

Maximum Heart Rate

(formula)

MHR = 220 - Age

(+/- 10 bpm)

ex:

20 year old at 65% - 85% of MHR

220 - 20 = 200 >> 130-170 bpm

Take MHR, Subtract RHR, find zone, Add back RHR

ex.

20 year old has RHR of 50 bpm

220 - 20 = 200 - 50 RHR = 150

65% - 85% of 150 = 98-128 bpm

Add in RHR =

Training Zone 65%-85%: 148-178 bpm

Original Scale:

6-20 (60-200 bpm)

Now:

0-10 scale of FEELING of HR (subjective)

AT

Anaerobic Threshold

Aerobic Capacity

VO₂ Max

primary measure of cardiopulmonary fitness

The measure of the max oxygen consumption (transport and use) during max effort lasting longer than 2 minutes and shorter than 5 minutes

VO₂ Max = {Q} x {aVO₂}

Arteriovenous Oxygen Difference

aVO₂

Training Zones

THR

Zone 1 - Recovery Zone

40-65% of MHR

(ideal for fat loss)

Zone 2 - Aerobic Endurance Zone

65-85% of MHR

Zone 3 - Peak Zone

85%+ of MHR

Excess Post-exercise Oxygen Consumption

• the body restoring itself to its pre-workout rate
• sustained oxygen consumption; oxygen debt
• higher oxygen use; higher energy use

Fitness Program - Training Principles

(5)

1. Overload Principle
2. Specificity (S.A.I.D. Principle - Specific Adaptation to Imposed Demands)
3. Individual Differences
4. Reversibility
5. Periodization

5 Major Factors that Affect Training

1. Level of Fitness
2. Intensity
3. Duration
4. Frequency
5. Genetics

Galactose

Fructose

Glucose

(most abundant in the body)

Glycemic Index

(GI)

1-100

given to determine the rate at which carbs are broken down into glucose

Lower numbers - longer to break down

Higher numbers - faster to break down

The ______ acts as a "blood glucostat"

(like a thermostat for glucose)

• converts excess glucose into glycogen
• reconverts glycogen into glucose
• signals the pancreas to dump insulin into blood stream if it gets too high

Insulin

• removes glucose from bloodstream, or stores in muscle cells as glycogen
• once muscle cells are full, the rest of the glucose is stored as fat
• glucose being "stored" cuases your blood sugar levels to drop
• brain signals that you're hungry

Gastric Emptying Time

(GET)

how long it takes for food to leave your stomach

Carbs:   w/in 1 hour

Proteins:     2 hours

Fats:        3-5 hours

Hormones Released when Exercising

(5)

• Testosterone
• Epinephrine
• Norepinephrine
• Glucagon
• Cortisol

Hitting the Wall

"Bonking"

when muscles run out of their stored form of carbohydrates and muscular work ceases completely

Well-trained endurance athletes

Max 2 hours

Untrained individuals

1-1.5 hours

All Cells contain:

(4)

Gaseous Elements

Soluble Salts

Insoluble Salts

Water

1. Sugars
2. Organic Acids
3. Nucleic Acids
4. Amino Acids

the joining of single molecules in a long chain;

"monomers" are the links between polymers

• in polysaccharides (multiple sugars, starches, etc) the monomers are all similar in structure so the body doesn't require much energy to break them down an get the fuel it needs
• in protein/nucleic acids they are joined together in unique sequences that are characteristic to each macromolecule; the body takes more energy to break it down

the chemical and physiological process in the body that provides energy for the maintenance of life

anabolism - building up

catabolism - breaking down

BMR

Basal Metabolic Rate

or

RMR

Resting Metabolic Rate

the amount of energy that is expended to support the ongoing metabolic work of the body's cells/body temperature/heartbeat/respiration

typically about 60-70% of the body's energy supply

Can be affected by:

age, weight, height, gender, environmental temperature, amount/lack of exercise, diet

These monosaccharides
are found in fruits and simple sugars

(2)

glucose

fructose

_______ is a disaccharide found in milk;

made up of _______ and ________

Lactose

galactose & glucose

Words ending in "ose"

(glucose, fructose, etc)

Words ending in "ase"

(maltase, lactase, etc)

glucose stored in the muscle tissues and liver

the storage energy substance produced by the polymerization of glucose

For every molecule of glucose that goes into your body,

_____ molecules of water to in

the synthesis or creation of glycogen by the polymerization of glucose

Glyco - sugar              genesis - creation

the splitting of the glycogen polymer chain, which frees up glucose

Glyco - sugar              lysis - cutting

performed in the liver, maintans an adequate level of glucose in the bloodstream

the synthesis of glucose from non-carbohydrate sources such as lactate, pyruvate, glycerol, and certain amino acids

Gluco - sugar       neo - new       genesis - creation

As a result of glycogen depletion, the dramatic plunge in performance can cause the body to "cannibalize" itself

(breaks down lean muscle
to take the carbons for glucose production)

Daily caloric intake of carbohydrates?

(%)

20 - 35%

balance of saturated, polyunsaturated, monounsaturated

no more than 10% of that is saturated

Types of fatty acids

(4)

Saturated

Monounsaturated

Polyunsaturated

Trans-fatty Acids

can be synthesized in the body; non-essential

cause a rise in LDL (bad cholesterol)

coconut oil, beef fat, chicken fat, lard

(Turn solid at room temperature)

Can be synthsized in the body; non-essential

Solely from Oleic acids

Has no effect on cholesterol

olive oil, cocoa

Polyunsaturated Fatty Acids

(PUFAs)

cannot be synthesized by the body; ESSENTIAL

(must be obtained by dietary sources)

• Essential as hormone precursors, and as compounds of cell membranes
• Necessary for normal growth and healthy blood, arteries, and nerves
• keeps skin moisturized and conditioned
• Necessary for transport and break down of cholesterol
• Necessary for the production and balance of hormones

safflower, sunflower, soybean, corn, sesame oil

(liquid at room temperature)

Linoleic (omega-6)

Linolenic (omega-3)

a high intake (more than 3-6 grams) of linoleic acid per day can be pro-carcinogenic. Take extra vitamin E

hydrogenation - unsaturated oils converted to a more solid form of fat (eg. margarine)

"Partially hydrogenated fats" - liquid form was injected with hydrogen to change the structure

beef, butter - natural sources

margarine - hydrogenated

a lipid of fat-related substance necessary for good health

• forms hormones (estrogen and testosterone)
• forms adrenal hormones, vitamin D, and bile salts
• lubricates skin

those that are predisposed to high cholesterol

(regardless of diet)

Cholesterol

(limits)

"Normal"

120 - 260 mg/dl

Recommended to stay below 200 mg/dl

Fiber - can help lower cholesterol

25-30 grams/day - recommended for optimal health

40-50 grams/day - suggested for cholesterol reduction

Lipoproteins

(LDL / HDL)

transport vehicles for fats and cholesterol in our blood and lymph fluids

LDL - Low Density Lipoproteins

bad cholesterol

(low density means more fat, less protein)

HDL - High Density Lipoproteins

good cholesterol, removes LDL from extremities and takes to liver to reuse properly

(high density means more protein, less fat)

Total Cholesterol

(ratio)

(HDL + LDL) divided by HDL

(should always be less than 5.0)

formed by proteins

substances necessary for basic life functions and antibodies help fight foreign substances in the body

(important for formation of milk and in blood clotting)

10 - 35%

excess protein not used is converted by the liver and stored as fat

22 required, in specific pattern, to make proteins

All but 9 are produced by the body; "non essential"

Essential Amino Acids: PVT. MT. HILL

Phenylalanine, Valine, Theronine,

Methionine, Tryptophan,

Histidine, Isoleucine, Lysine, Leucine

inorganic, non-living, nutrients found in the body and in food of organic and inorganic combinations

2 classifications:

Macrominerals

Trace minerals

Macrominerals

(mg)

known to be essential

measured in milligrams (mg)

26 known macrominerals including:

calcium, phosphorous, sodium, chloride, magnesium, sulphur

Minerals

(biological catalyst)

• muscle response
• digestion and metabolism
• utilization of nutrients in the food

Minerals

(and Vitamins)

• B vitamins absorbed when combined w/ phosophorous
• Vitamin C increases Iron absorption
• Calcium absorption would not occur w/o Vitamin D

determined by the percentage of body fat

Over 40% of the US population

Women: begins at 32%

Men:     begins at 25%

Optimal length = 1.2x resting length

1.5x resting length has very few cross-bridges, and is approaching passive insufficiency

Contractile Component (active)

Parallel Elastic Component (PEC)

Series Elastic Component (SEC)

Parallel Elastic Component

(PEC)

passive

primarily responsible for the force exerted by a relaxed muscles when it is stretched beyond its resting length

endomysium

perimysium

epimysium

Series Elastic Component

(SEC)

passive

is immediately put under tension in any actively contracted muscle; if you stretch too far, mechanical tension is stored in the muscle

Tendon

Cross-bridges

Z Discs

located within the nerve endings

protective sensory receptors that provide rapid feedback or stimuli to the central nervous system

"neuromuscular inhibition"

a protective mechanism to prevent injury
from over stretching

attach muscle to bone; meant to transmit force

mostly made up of collagen
(the most abundant protein in the body)

wound together like a rope

resistant to tensile force; are not meant to be stretched

Golgi Tendon Organ

(GTO)

sensory organ situated at the musculotendinous junction

senses the degree and extent of muscle tension

by monitoring tendon length

reflex inhibition

(shutting off a muscle under extreme stretch)

connect bone to bone

allow freedom of movement

DO have elastic properties

careful not to overstretch; this can limit strength of joints

Factors that can limit joint mobility / ROM

(5)

Genetics

Age

Hypokinesis

Gender

Body Temperature

Proprioceptive Neuromuscular Facilitation

Stretching

PNF

developed by physicians and physical therapists; require a knowledgeable and well-trained partner

C - R >> contract - relax

C-R-A-C >> contract relax antagonist contract

Rate of Perceived Exertion

(RPE)

monitoring the intensity level of the session

Borg Scale >> 6-20

Revised >>      1-10

Level of Pain

Scale

1. Abnormal discomfort/pain
2. Moderate or medium discomfort/pain that distracts from conversation and seems to dissipate quickly after a set
3. High levels of pain. Symptoms may not dissipate following cessation of set.
4. Excruciating or unbearable discomfort/pain. Symptoms definitely do not subside following cessation of exercise. None of these symptoms should ever be ignored.

Special Populations

Aging

Muscle mass decreases 4% every decade from 25-50 yo.

inflammation of a joint;

leads to stiffness, warmth, swelling, pain

Over 100 types; most common:

Osteoarthritis

Rheumatoid Arthritis

Osteoarthritis

caused by the breakdown and eventual loss of cartilage

"degenerative arthritis"

Progress and irreversible

Autoimmune disease that causes chronic inflammation of the joints, and surrounding tissues

3x more common in women than men

water exercises/stationary cycling,

better alternative than weight bearing exercises

High blood pressure

more than 50 million Americans have high blood pressure

1/3 unaware of it

Normal: 120/80

Pre-hypertension: 120/80 - 139/89

Hypertension: over 140/90

1. Chest discomfort
2. Pain in other parts of the body
3. Shortness of breath (with or without chest pain)
4. Other signs may include:

breaking out in a cold sweat

nausea

lightheadedness

post-menopausal osteoporosis

most common in 55-65 year olds, and is

7-8x more common in women than men

Senile osteoporosis (age-related)

Affects men and women over 70;

associated with hip fractures / vertebral wedge fractures

2x more common in women

Multiple Sclerosis

(MS)

the most "demyelinating" disease

Damaged myelin; causes nerve impulses to slow or even stop, causing neurological problems

the immune system mistakenly attacks the myelin sheaths or the cells that produce and maintain myelin sheath

4 Courses of MS

(Multiple Sclerosis)

Relapse / Remitting

symptoms may fade and recur randomly for many years

Secondary Progressive

usually follows relapse/remitting course, and later on becomes more steadily progressive

Primary Progressive

where the disease is progressive from the start

Progressive Relapsing

where steady deterioration of nerve function begins when symptoms first appear; symptoms appear and disappear, but nerve damage continues

multi system disease which can affect many different tissues and organs

more common in women than in men

chronic disease, but characterized by periods of remission and relapse

3 types of Lupus

Systemic Lupus Erythematosus (SLE)

most common type

Discoid Lupus Erythematosus

characterized by red rash on face or scalp

Drug-Induced Lupus

caused by medications (once meds stop, symptoms stop)

1. Head and cervical vertebrae
2. Thorax and Thoracic vertebrae
3. Pelvis and Sacrum
4. Whole Leg (thigh, leg, foot)
5. Shoulder Girdle (clavicle, shoulder blade, arm)
6. Arm (upper arm, forearm, hand)

Sagittal (median plane)

Frontal (lateral plane)

Transverse (horizontal plane)

Sagittal Plane

(median plane)

Transverse Plane

(Horizontal Plane)

Frontal Plane

(lateral plane)

[image]

runs front to back (anterior to posterior)

and top to bottom (superior to inferior)

divides or splits the body into two equal

right and left halves

Axis of rotation: mediolateral

The axis is perpendicular to the plane, and runs from the middle (median) of the body to the outside (lateral) portion

Frontal Plane

(lateral plane)

[image]

runs side to side, and top to bottom

divides or splits the body into two equal

front and back halves

(anterior and posterior)

Axis of rotation: anterior/posterior

The axis is perpendicular to the plane, and goes from front to back

(greater range of motion in frontal as compared to sagittal)

Transverse Plane

(horizontal plane)

[image]runs side to side

divides or splits the body or segments into equal top and bottom halves (superior and inferior)

Axis of rotation: longitudinal

a line running up and down through the plane (90° to the plane) and can be considered a vertical axis

Anterior / Ventral

Posterior / Dorsal

refers to the front of the body

refers to the back of the body

Superior

Inferior

the position above

the position below

Medial

Lateral

toward the midline of the body

away from the midline of the body

Proximal

Distal

nearest the trunk

away from the center of the body

Superficial

Deep

near the surface

under the surface

Cephalic

Caudal

pertaining to the head

pertaining to the tail end

Unilateral, Ipsilateral, Isolateral

Bilateral

refers to one side

refers to both sides

Dorsiflexion

Plantarflexion

decreasing the angle of the ankle joint

increasing the angle of the ankle joint

Elevation

Depression

moving a body part in the superior direction

moving a body part in the inferior direction

Internal Rotation / Medial Rotation

External Rotation / Lateral Rotation

any segment that rotates toward the midline;

turning in

any segment that rotates away from the midline;

turning out

Supination

Pronation

occurs when the hand position moves from the neutral position to the palm facing upward and the link or segment is facing up
(feet rolling out)

occurs when the hand position moves from the neutral position to the palm facing downward, and the link or segment is facing downward

(feet rolling in)

Inversion

Eversion

refers to the instep of the foot/arch as it moves upward (superior) toward the midline of the body with the outside (lateral side) of foot moving downward (inferior) to the neutral position

(sole moves IN towards body)

refers to the instep of foot/arch as it moves downward (inferior) toward the ground and away from the midline of the body, with the outside (lateral) aspect of the foot moving upward (superior) to a neutral position

(sole moves OUT away from the body)

Retraction

Protraction

posterior movement of the arm at the shoulder

anterior movement of the arm at the shoulder

Lateral Flexion

Newton's Law of Physics

(3)

1. Every object in a state of uniform motion tends to remain in that state of motion unless an external force is applied to it
2. The relationship between an object's mass m, its acceleration a, and the applied force F is F=ma         (M = mv) (Momentum)
3. For every action there is an equal and opposite reaction

Two or more forces acting at a common focal point

(eg. tricep pulldown rope)

The net effect of both forces will be the link that lies between the two forces >> "resultant"

Compression

Shear

Tensile

Musculoskeletal System

3 Major Components

Bone

Skeletal Muscle

Connective Tissue

3 Factors to consider

when applying Force to a client

The amount of force

The surface area it affects

The direction of the force

[image]

the perpendicular distance

between the axis and the line of force

(the distance of the force from the axis

at that particular moment)

eg. front deltoid is easier below and above the axis

(the weight you're lifting can be deceiving)

when the effort force (E) and the resistive force (R)

act on opposite sides of the fulcrum

[image]

(tricep extension >> fulcrum: elbow)

Second Class lever

when the resistive force (R) lies between the axis/fulcrum and the effort force (E)

[image]

(standing calf raise)

When the effort (E) lies between the axis/fulcrum

and the resistance force (R)

[image]

(bicep curl >> fulcrum: elbow)

force created around an axis

Force x Moment Arm

Open Chain

(open kinetic chain)

((open linked))

when the limb is free to move

without causing motion at another joint

where the hand or foot is not fixed

eg. knee extension, bicep curl

Closed Chain

(closed kinetic chain)

((close linked))

when the end of the chain is fixed,

such as in the case of the foot or the hand on the floor or attached to bar/platform

eg. leg press (feet pressed to platform)

or bench press (hands gripping bar)

• Fibroblast, Fibrocytes - essential for production of collagen
• Osteoblast - create new bone
• Osteocytes
• Osteoclasts - help with reabsorption of old bone to help with changing dimensions of growing body
• Osteoprogenitor cells

a porous, high energy absorber

made up on thin plates of calcified tissue: trabeculae

(laid down in response to stresses placed upon bone)

dense, appears to be solid

Offers strength and stiffness

Covered by strong, fibrous membrane: periosteum

formed of osteoblasts

1. Long Bones
2. Short Bones
3. Flat Bones
4. Irregular Bones
5. Sesamoid Bones

5 types of bones

Long Bones

• longer than they are wide
• long part (shaft) is made up of diaphysis
• Widening towards end of segment is metaphysis and ends with epiphysis
• clavicle, humerus, radius, ulna, femur
  (strongest, heaviest, longest bone in body)
• fibula, tibia, metatarsals, metacarpals, phalanges

5 types of bones

Short Bones

• play an important part in shock absorption
• primarily covered with a thin layer of compact bone
• carpals and tarsals

5 types of bones

Flat Bones

• consist of two layers of compact bone with spongy bone and marrow in between
• ribs, ilium, sternum, scapula

5 types of bones

Irregular Bones

• spongy bone, with thin compact bone on exterior
• skull, pelvis, vertebrae

5 types of bones

Sesamoid Bones

• a short bone embedded within a tendon or joint capsule
• changes the angle of insertion of the muscle, acting as an anatomical pulley
• Patella, first metatarsal in foot

Every change in the form and function of a bone, or of their function alone, is followed by the certain definitive changes in their internal architecture and equally definite secondary alteration in their external conformation, in accordance with mathematical laws.

In life, bones are subjected to externally applied loads and muscular forces that the bones will react to.

(bone in a healthy person or animal will adapt to the loads under which it is placed.)

Synarthrosis

(non-synovial joints)

non moving joints, like sutures in skull

Diarthroses

(synovial joints)

freely moving joints, most common in the body

• joint capsule
• joint cavity enclosed by joint capsule
• synovial membrane that lines inner survace of capsule
• synovial fluid that forms a film over joint surfaces
• hyaline cartilage that covers joint surfaces
  (forms a thin covering on the end of bones; primarily made up of water, collagen, and a stiff gel)

[image]

Synovial Joints

3 groups

Proximal Joints - foundation for extremities like shoulder and hip; greatest movement; their position will affect the function of other joints

Middle Joints - hinge joints with motion primary in sagittal plane; forces through secondary joints will depend on position of primary and tertiary joints

Distal Joints - are complex in structure; variety of motions with intricate control; application of force on these joints will affect the forces on the other joints above them (ankle and wrist)

1. hinge
2. pivot
3. saddle
4. ellipsoidal
5. plane/gliding
6. condyloid
7. ball and socket

[image]

tonic muscles; act as stabilizers

effectively stabilize spine and sacroiliac joint at low levels of contraction with low susceptibility to fatigue

[image]

phasic muscles; produce force and move the body

also, play an important role in stabilization

Enables us to give extra power and precision to movements of limbs by linking them across the body to the opposite side

• Posterior Oblique system
• Anterior Oblique system
• Deep Longitudinal
• Lateral

thoracolumbar fascia

latissimus dorsi

gluteus maximus

[image]

External obliques

Internal obliques

Adductors

[image]

helps stabilize the pelvis in gait

• erector spinae
• thoracodorsal fascia
• sacrotuberous ligament
• sacrum
• biceps femoris

stabilizes the body in the frontal plane

• quadratus lumborum
• hip abductors/adductors
• gluteus minimus/medius

[image]

Muscles

Point of Origin

Muscles

Point of Insertion

Visceral (smooth)

Cardiac (striated)

Skeletal (striated)

Fusiform

spindle shaped, run parallel to pull of muscle

eg biceps brachii, sartorius, brachialis

Penniform

feather shaped; run diagonally with respect to a tendon running through a muscle

Unipennate // Bipennate // Multipennate

Dr. William Sheldon

- body types based on 3 tissue layers

Ectomorph (linear)

Mesomorph (muscular)

Endomorph (round)

1. Determine the motion
2. Determine the direction of resistance
3. Determine the starting position
4. Monitor joint position stabilization continually
5. Monitor the path of motion continually
6. Determine and monitor the range of motion

3 Types of ROM

(Range of Motion)

Passive Range of Motion (PROM)

movement produced via external force;

normally greatest ROM

Active Range of Motion (AROM)

your muscular ability to move

Resisted Range of Motion (RROM)

mover's ability loaded; will change in respect to goal, application of load, amount of load, fatigue

• Flexion
• Extension
• Lateral Flexion
• Rotation
• Pelvic Tilting
  (anterior and posterior)

Neural Adaptation (neuromuscular)

Metabolic Adaptation (cellular)

1-5 reps   - Neural Training

6-8 reps   - Neural & Metabolic Training

9-20 reps - Metabolic Training

1-5 reps - relative strength gains
6-8 reps - relative strength and hypertrophy
8-12 reps - optimal hypertrophy/size gains
15-25 reps - endurance strength, lower hypertrophy gains

Neural Adaptations

(neuromuscular)

Metabolic adaptation

(cellular)

will increase strength and hypertrophy gains

You should not exceed an intensity spread of 20%

as indicated by these figures:

(Remember that a rep equals

approx 2.5% of a person's 1RM)

• 10 reps = 25%
•   8 reps = 20%
•   6 reps = 15%
•   4 reps = 10%
•   2 reps = 5%

Exercise Sets

Beginners

1-2 sets per exercise is sufficient

(in the first few weeks of training, the increase in strength is primarily neural - indiv learns how to perform movement correctly)

after 6-12 sessions, must increase volume because muscles will have adapted

Loads above 90% of Max = 3-5 min

Loads around 70-75% of Max = 2-3 min

Loads under 60% of Max = 45 sec - 2 min

Breakdown Training

(Drop Sets)

keep repeating until the lifter cannot perform any more reps, or the resistance becomes too easy

Length of Rest Interval        Weight Reduction

        5-10 seconds                             30-40%

      10-20 seconds                             20-30%

      20-30 seconds                             10-20%

      40-60 seconds                               5-10%

an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period

(eg Mode of training, sets, reps, rest periods, etc)

continual progression of increasing intensity

as the load increases, the reps are decreased

more suitable for beginners and intermediate individuals;

the risk of injury is higher, though, bc of likelihood of overtraining

alternating between volume and intensity

avoids detraining issues involved with linear periodization

more suitable for the advanced individual

1. Precontemplation
2. Contemplation
3. Preparation/Determination
4. Action
5. Maintenance

Relapse

Transcendence

1. Biological and Physiological Needs
2. Safety Needs
3. Belongingness and Love Needs
4. Esteem Needs
5. Self Actualization Needs

When designing a routine,

keep these components in mind

(4)

• Flexibility - mobilize, don't manipulate
• Proprioception/Balance (go slow!) - think neural; sensory; motor patterns
• Strength/Hypertrophy
• Cardiovascular

When designing a routine,

consider these variables

(4)

• Type of Muscle involved (fiber type, composition, phasic/tonic)
• Type of work normally imposed on the muscle (concentric, eccentric, isometric)
• Normal work ROM (joint capabilities, muscle mechanics, angle specificity)
• Load required for specific development/goal (endurance, resistance, force, power, hypertrophy)

Range of Motion

Prone Leg Curl

ROM at hip for hamstrings = 30°

Full Extension = 110-115°

Calf muscle

Gastrocnemius (lateral and medial head)

(keep knee straight in calf raise to emphasize gastroc)

Soleus (under)

(keep knee slightly bent to emphasize soleus)

Allows for more range of flexion

Does NOT increase resistance in core stability

(still a gravity-based exercise)

greek words

plio (to increase measurement) and

metric (measurement)

quick, powerful movements involving a pre-stretch that engages the stretch reflex activated via sensory receptors that lie parallel to the muscle fiber

purpose: to use the natural elastic components of the muscle, tendons, and stretch reflex to increase power

Plyometrics

Stretch-Shortening Cycle

(3 phases)

Eccentric

involves the eccentric contraction, quickly lengthening the agonist. As tissues are streched, the muscle spindles send a signal to the brain

Amortization

the time between the end of the eccentric phase and the initiation of the concentric phase

(the brain returns the signal from the eccentric phase triggering the agonists to contact. This phase cannot last too long, or the energy stored will be lost as heat)

Concentric

the agonists complete the movement using the stored energy from the eccentric phase along with the response from the amortization phase

(the force production is greater than an isolated concentric contraction)

Plyometrics

Best Practices

• 48-72 hours btwn sessions, never 2 days in a row
• Before attempting plyos, ensure client can: (with proper technique):
• squat 1.5x body weight before lower plyos
• bench body weight before upper body plyos
• balance on each leg 30 sec, w/o losing balance
• clients over 200-220 pounds are at increased risk for injury

Exercise Application

12 points to consider

1. Name of exercise and what it's used for.
2. Name of equipment, product information, safety features.
3. Direction of Resistance; resistance profile
4. Joints involved
5. Muscles involved
• Prime Movers, Concentric/Eccentric, Antagonists, Stabilizers
6. Muscle type
• Penniform vs. Fusiform, Slow vs Fast-twitch, Tonic vs. Phasic
7. Range of motion
8. Strength Profile
• Ascending, Descending strength, bell curve
9. Execution
10. Modification
11. Spotting
12. Breathing

Types of Strength

Absolute Strength

the max amount of force an individual can produce, irrespective of body weight and time of force development

important for shot putters and football linemen, whose body weight has a high correlation with an increase in performance

Types of Strength

Relative Strength

the max force the muscles can generate in relation to your body weight

important for individuals who have to move their entire body weight, like gymnasts.

Also important for individuals who want to get stronger without gaining weight, like boxers/wrestlers

Types of Strength

Strength Endurance

(muscular endurance)

the ability to perform

muscular contractions for a long duration

important for endurance events like cycling/rowing.

You must over come resistance and maintain it over long periods of activity

Slow twitch

Endurance Fibers

Primarily postural

Tonic Musculature

(easily facilitated - tendency to become short and tight)

Type IIa and IIb

Muscle Fibers

Fast twitch

Prime Mover / Strength / Power

Phasic Musculature

(easily inhibited - tendency to become long and weak)

Time Under Tension

(TUT)

the time it takes to complete a set

ex: 4:1:2:1 tempo = 8 second repetition

1. Eccentric Phase
2. Isometric Phase
3. Concentric Phase
4. Isometric Phase

TUT

&

Training Effect

1 - 20 seconds = Speed strength / max strength

20-30 seconds = Hypertrophy

40-70 seconds = hypertrophy / muscular endurance

   >70 seconds = Aerobic / muscular endurance

Sartorius

(longest muscle in the body)

POSTERIOR VIEW

[image]

Supraspinatus

(tendon)

Iliac Fossa

(Iliac Crest)

Sacroiliac joint

(between sacrum and ilium)

Humerus

the ability or attempt to recruit as many motor units as possible to develop force

intensity is key - a person must work at a higher percentage of their max ability

expression of "intensity"

The max weight that can be lifted correctly

eg. 6RM is the max weight that can be lifted correctly 6 times with no significant rest

Working with 1RM loads enables an athlete to acheive maximal MUA (motor-unit activation)

Each repetition equates to roughly 2.5% of a 1RM

ex: If someone lifts 10 reps, then they would be lifting 25% of their 1RM

Motor-Unit Activation

(MUA)

Max MUA is acheived when working with 1RM loads

Acheiving MUA will stimulate neural adaptations leading to enhanced strength

5 Things to Keep in Mind / Discuss

for Health Screening

1. Goals
2. Experience Level
3. Medical History
4. Career
5. Signature on Waiver
   (Informed Consent)

a person's ability to maintain stability of the body or body segments in response to the forces that threaten to disturb the body's structural equilibrium

Depends on:

• integrity of CNS (Central Nervous System)
• visual system
• vestibular system
• musculoskeletal system
• inputs from receptors located in and around joints

Ideal Alignment

Kyphosis-Lordosis Posture

Flat-Back Posture

Sway Back Posture

Anterior Superior Iliac Spine

ASIS

Posterior Superior Iliac Spine

PSIS

Multifidus

(thin tissues and fasciculi that surround spine)

Also referred to as

Upper Cross and Lower Cross Syndrome

Stretch the tight muscles before working out,

do not stretch the elongated muscles

Common in shy people

and women who often wear high heels

Stretch hamstrings and abs, strengthen hip flexors

Dynamic Assessments

Lower Body

Squat

Single Leg Stance

Single Leg Squat

Bend and Lift

Dynamic Assessments

Upper Body

Latissimus Dorsi

Goal Posts

Comparative Analysis

Dorsi Flexion

Comparative Analysis

Plantar Flexion

45°

client is supine

The axis is the ankle

Comparative Analysis

Gastrocnemius

Soleus

(Gastroc)

Client lies supine.

Start at neutral with leg straight and measure

(Soleus)

Bend the leg and check ROM

Comparative Analysis

Inversion

Eversion

Inversion  -  30°

client is supine

Eversion  -  20°

client is supine

Comparative Analysis

Popliteal Angle Test

170°

(Straight leg hamstring test is normal at 80°)

[image]

Comparative Analysis

Rotations of the Knee

(internal / external)

External Rotation at Knee

45°

Internal Rotation at Knee

35-40°

[image]

Comparative Analysis

Hip flexion / extension

Hip Flexion

90 - 120°

Hip Extension

15 - 30°

(client is prone; don't let pelvis elevate)

Comparative Analysis

Hip Abduction / Adduction

Hip Abduction

30 - 45°

client is supine

Hip Adduction

cross midline - 30°

hip flexors and rectus femoris

(single joint, or two joint)

Client is supine, with one knee at chest and the other suspended over the bench. Check lordosis in standing and then compare to kneeling

[image]

Comparative Analysis

Shoulder flexion (vertical)

Shoulder flexion (horizontal)

Shoulder flexion (vertical)

160 - 180°

Shoulder flexion (horizontal)

135°

Comparative Analysis

Shoulder extension (vertical, posterior)

Shoulder flexion (horizontal, posterior)

Shoulder Extension (vertical, posterior)

40 - 60°

Shoulder Extension (horizontal, posterior)

45°

Comparative Analysis

Shoulder abduction (lateral raise)

Shoulder adduction (cross body)

Shoulder abduction (lateral raise)

160 - 180°

Shoulder adduction (cross body)

50 - 75°

Comparative Analysis

Shoulder Internal Rotation

Shoulder External Rotation

Comparative Analysis

Scapulohumeral rhythm

1° of scapular motion to 2° of glenohumeral motion

(compare symmetry on both sides)

http://www.physio-pedia.com/Scapulohumeral_Rhythm

Comparative Analysis

Elbow flexion

Comparative Analysis

(Elbow joint)

Supination

Pronation

Resting Heart Rate

(measurement)

Taken first thing in the morning

10-15 seconds,

and then multiplied by 6 or 4

Or sit resting for 5-10 minutes, then take for 60 seconds

Sites used to take heart rate

(3)

Chest auscultation with a stethoscope

Radial artery at the wrist

Carotid palpitation (neck)

Average Normal HR

Children have (higher/lower?) BPM than adults

Elderly have (higher/lower?) BPM than adults

higher

lower

Highly trained aerobic athletes

might have as low as __ BPM

Neck

Shoulder

Abdomen

Arm

Forearm

Waist

Hip/Buttocks

Chest

Thigh

Calf

divide body weight in kilograms

by the height in meters squared

kg / m²

measures subcutaneous fat

(Fat under the skin)

estimates to within 3.7%

7 Skin Fold Sites

Skin Fold Thickness

7 Skin Fold Sites

Chest

Triceps

Axilla

Subscapular

Abdomen

Suprailiac

Thigh

Skin Fold Thickness

Procedures for skin fold measurements

• All measurements taken on right side of the body
• caliper placed 1 cm away from thumb/finger
• maintain skin fold while reading caliper
• take 2-3 measurements at each site; retest if 1-2 mm difference

Bioelectrical Impedence Analysis

(BIA)

measures total body water; based on the assumption that tissues high in water content will conduct electrical currents with much less resistance

measures to about -4/+4% accuracy

Muscle Endurance Tests

(3)

Push Up test

Sit Up test

Crunch test

immediate treatment of any athletic injuries

Protect any injured body part

Rest - discontinue any activity that involves that body part

Ice - causes vasoconstriction (decreases blood flow/swelling)

Compression - limits swelling

Elevation - injured body part above heart level

Equipment:

Weight for:

7 ft bar

6 ft bar

EZ bar

7 ft bar = 45 lbs

6 ft bar = 35 lbs

EZ bar = 25 lbs

Smith Machine

counter-balanced to ___ lbs

Carriage Weight = 65 lbs

User is actually lifting 30% less

Carriage weight at take off is 65 lbs

User is actually lifting 30% less

Top 5 plates = 9.5 lbs

Bottom plates = 12.5 lbs

2:1 Ratio - user is actually lifting half of the weight

Add 6 lbs if only using top plate

Plates = 12.5 lbs

Lever arm is counter-balanced

Add 6 lbs if only using top plate

Starting weight = 10 lbs

Plates = 20 lbs

Joint axis machine

Lever arm is counter-balanced to 0 lbs

Starting weight = 10 lbs

Plates = 20 lbs

Type 2 Lever (easier on the ankle joint)

Starting Weight = 10 lbs

Lever arm is counter-balanced to 0 lbs

Starting weight = 10 lbs

Plates = 20 lbs

joint axis machine

Cam dictates strength profile