fitness assessment the purpose of this section
is to provide the fitness professional with valuable techniques to build a
complete fitness assessment for a client
and to provide the fitness professional with information about how the human
body should move
and how Connecticut cheney imbalances alter movement following this
presentation
the participant will be able to explain the components and function oven
integrated fitness assessment
ask appropriate general and medical questions in order to gather subjective
information from clients
understand the importance of posture and how it relates to movement observation
and perform a systematic assessment to obtain objective information about
klein's
a fitness assessment is a systematic problem solving method that provides the
health and fitness professional with the basis for making educated decisions
about exercise and a cute variable selection
assessments provide an ongoing gathering information
allowing the health and fitness professional to modify and progress a
client through an integrated training program
it is important that the health and fitness professional understand that a
fitness assessment is not designed to diagnose any condition
but rather to observe each client's individual structural and functional
status
furthermore the fitness assessment presented by NASM
is not intended to replace a medical examination if a client exhibits extreme
difficulty or pain with any observation or exercise
the health and fitness professionals should refer the client to his or her
physician or qualified health care provider
to identify any underlying cause health and fitness professionals should not
diagnose medical conditions
but rather obtain exercise or health guidelines from a physician
physical therapist or registered dietitian health and fitness
professionals should not prescribe treatment
but instead refer clients to a qualified medical practitioner for medical
exercise prescription
health and fitness professionals should not prescribe diets or recommend
specific supplements
unless qualified instead refer clients to a qualified dietitian or nutritionist
for specific diet plans
health and fitness professionals should not provide treatment of any kind for
injury or disease
aside from basic first aid rather refer clients to a qualified medical
practitioner for treatment of injury or disease
and finally health and fitness professionals should not provide
counseling services
but rather act as a coach for their clients and refer clients to a qualified
counselor or therapist
if need be
subjective information
when conducting a fitness assessment it is essential to utilize a variety of
observation methods in order to obtain a balanced overview of the client
such as subjective information including general and medical history
and objective information including physiological assessments
body composition cardio-respiratory assessments
static and dynamic postural assessment and
performance assessments subjective information is gathered from a
prospective client
to give the health and fitness professional feedback regarding personal
history such as occupation
lifestyle and medical background one of the easiest forms of gathering this
information is through a questionnaire
the physical activity readiness questionnaire or park you
is a questionnaire that has been designed to help qualify a person for
low to moderate to high activity levels
furthermore it aids in identifying people for whom certain activities may
not be appropriate
or who may need further medical attention such as clients with coronary
heart disease
some common questions included on a park you would include
as your doctor ever said that you have a heart condition and that you should only
perform physical activity recommended by a doctor
do you feel pain in your chest when you perform physical activity
in the past month have you had chest pain when you were not performing
any physical activity do you lose your balance because have dizziness
or do you ever lose consciousness you have a boner joint problem that could be
made worse by a change in your physical activity
is your doctor currently prescribing any medication for your blood pressure or
for a heart condition
do you know if any other reason why you should not engage in physical activity
if the individual answer is yes to one or more of the above questions
they should consult their physician before engaging in physical activity
asking some very basic questions concerning a client's history and/or
personal background
can also provide a wealth of information two important areas to start with our
occupation and lifestyle
knowing our clients occupation can provide the health and fitness
professional with insight into what his or her movement capacity is
and what kind of movement patterns are performed throughout the day
examples of typical questions include this year occupation require extended
periods of sitting
does your occupation require extended periods are repetitive movements
this your occupation require you to wear shoes with a heel
for example dress shoes is your occupation mentally stressful
does it cause anxiety questions pertaining to a client's lifestyle will
reflect with a client does in his or her free time
this is generally known as their recreation and/or hobbies
finding out a client's medical history is absolutely crucial
most importantly it provides the health and fitness professional with
information about
any life-threatening chronic diseases such as coronary heart disease
high blood pressure and diabetes furthermore
it provides information about the structure and function of the client
some important areas to cover include past injuries
surgeries chronic conditions and medications
physiological assessments objective information is gathered to provide the
health and fitness professional with forms have measurable data
this information can be used to compare beginning numbers to those measured
weeks
months or years later denoting improvements in the client as well as
the effectiveness of the training program
categories of objective information include
physiological assessments body composition assessments
cardio-respiratory assessments movement assessments or posture
and performance assessments physiological assessments provide the
health and fitness professional with valuable information regarding the
status of the clientele
by assessing and reassessing a client's resting heart rate and blood pressure
health and fitness professionals gather valuable information in designing a
client's conditioning program
in addition the following tests can be used as motivational tools
assisting in client retention the resting heart rate can be taken on the
inside the rest known as the radial pulse
to find the radial pulse lightly placed two fingers along the arm in line and
just above the thumb
once the polls is identified count the pulses for 30 seconds
and multiply by two for example if you count forty beach in 30 seconds
multiply 40 by two which equals 80 so the individuals resting heart rate is
roughly
80 beats per minute on average the resting heart rate for a male
is seventy beats per minute and 75 beats per minute for a female
the health and fitness professional can also calculate the training heart rate
zone in which a client should perform cardio-respiratory exercise
create heart rate zones by first determining the client's estimated
maximum heart rate
by subtracting the client age from the number two hundred and twenty
second multiply the estimated maximum heart rate by the appropriate intensity
65 to 90 percent in which the client should work in while performing
cardio-respiratory exercise
zone 1 consists of 65 to 75 percent of the maximum heart rate
zone 2 consists of 82 eighty-five percent
and zone 3 consists of 86 to ninety percent
the maximum heart rate for example for a 45-year-old client
subtract 45 from 220 which equals 175
this represents the estimated maximum heart rate for the individuals
if you want to find there's only one training heart rate zone
multiply 175 by point 65
or sixty-five percent and point 75 or 75 percent
so for this individual there's on one training heart rate zone is between 114
and 132 beats per minute
blood pressure measurements consist of systolic
and diastolic readings the systolic reading
the top number reflects the pressure produced by the heart as it pumps blood
to the body
normal systolic pressure ranges from 120 to 130 millimetres of mercury
the diastolic blood pressure the lower number
signifies the minimum pressure within the arteries through a full cardiac
cycle
normal diastolic pressure ranges from 80 to 85 millimetres of mercury
blood pressure is measured using a spic moment %ah matter
which consists of an inflatable cuff a pressure meter and a bowl with the valve
and a stethoscope to record blood pressure
instruct the client to assume a comfortable seated position in place the
appropriate size cup on the client just above the elbow
next rest the arm in a supportive cheer
or support the arm using your own arm and place the stethoscope over the break
you'll artery
using a minimal amount of pressure continue by rapidly inflating the CAF
220 230 millimetres of mercury
above the point when the polls can no longer be felt at the wrist
or heard next release the pressure at a rate of about two millimeters of mercury
per second
listening for a pulse to determine the systolic pressure
listen for the first observation at the polls diastolic pressure is determined
when the polls fades away
it is important for the health and fitness professional to go through
formal hands-on training in taking blood pressure prior to assessing blood
pressure on health club members
body composition assessment one of the most important pieces of information
that can be obtained by a health and fitness professional
is the client starting body fat percentage as body fat reduction is
often the primary goal of many clients
the National Academy of Sports Medicine utilizes that during in Formula
or sometimes known as the dirt in warmer sleep formula to calculate a client's
percentage of body fat
this formula was chosen for its simple foresight upper body measurement process
the dirt in formulas four sites have skinfold measurements
are as follows: biceps triceps
sub scapular and iliac crest to measure the bicep
a vertical fold is taken on the front of the arm over the biceps muscle
halfway between the shoulder in the elbow to measure the tricep
take a vertical fold on the back of the upper arm with the I'm relaxed and held
freely at the side
this skinfold should also be taken half way between the shoulder in the elbow
to measure the subscapularis take a 45 degree angle for dove 122 centimeters
below the inferior angle of the scapula
to measure the iliac crest take a 45 degree angle fold
just above the iliac crest and medial to the Excel Relin
when taking these measurements all should be taken on the right side of the
body for Standardization purposes
after the four sites have been measured at the totals of the four sites
this should be done in millimeters then find the appropriate gender and age
categories for the body composition on the turn in warmers Lee body fat
percentage calculation table
for example if a 39-year-old male has a skin fold some a forty-five
than his body fat percentage would be roughly 20 percent
circumference measurements can also be another source a feedback used with
clients who have to go love
altering body composition they are designed to assess girth changes in the
body
the most important factor to consider when taking circumference measurements
is consistency
remember when taking measurements to make sure the tape measure is taught in
level around the area that is being measured
and the same side of the body is measured each time to measure the neck
the tape should be aligned directly across the adams apple
to measure the chest position the tape across the nipple line
or upper chest for women to measure the waist
measure at the narrowest point at the waist below the rib cage
and just above the top of the hip bones if there is no apparent narrowing at the
waist
measure at the naval to measure the hips
your client needs to stand with your feet together position the tape across
the widest portion of their buttocks
measuring the FI consists of positioning the tape
10 inches above the top of the patella for Standardization
when measuring the calf the tape is positioned at the maximal circumference
between the ankle in the knee
lastly the arm at the maximal circumference of the biceps
measure with arm extended palm facing forward
cardio-respiratory assessments
cardio-respiratory assessments provide the health and fitness professional with
valuable information regarding cardio-respiratory efficiency
and overall condition they can also provide health and fitness professionals
with a starting point for which is owned their client should begin
cardio-respiratory exercise
specific to that person's physical condition and goals to common forms of
assessing cardio-respiratory efficiency
are the three minute step test and the Rockport walk test
the step test is designed to estimate a cardiovascular starting point
step 1: determine the client's maximum heart rate by subtracting the client's
age from the number two hundred and twenty
then take the maximum heart rate and multiplied by the following figures to
determine the heart rate ranges for each is own
step 2 perform a three-minute step test
by having a client do twenty four steps per minute on 18 instep
the step may need to be lower depending on the client's physical capabilities
for a total of three minutes roughly seventy two steps total
have the client rest for 1 minute then
measure the client's polls for 30 seconds and record the number as the
recovery polls
use the formula in your text to determine the client's
cardio-respiratory efficiency value
for example if an individual's recovery pulse was seventy beats per minute
then multiply seventy times 5.6
which equals 392 then take the duration of the exercise
180 seconds and multiplied by 100
which equals 18,000 then divide 18,000 by
392 which equals 46
step 3: locate the final number
forty-six in one of the following categories: in this particular example
the individual score 246 which is considered fair
step 4: determine the appropriate starting program using the appropriate
category
clients with a poor score will start in zone 1
clients with a fierce court will also start in zone 1
clients with an average score can start in zone 2
clients with a good score will also start in zone 2
clients with a very good score can begin in zone 3
based upon their score our example client would starting zone 1
or 65 to 75 of maximum heart rate
the Rockport walk test is also designed to estimate a cardiovascular starting
point
like the step test first determine the client's maximum heart rate by
subtracting the client's age from the number two hundred and twenty
then take the maximum heart rate and multiplied by the following figures to
determine the heart rate ranges for each zone
step 2 record the client's wat
next have the client walked one mile
as fast as he or she can control on a treadmill record the time it takes the
client to complete the walk
immediately record the client's heart rate in beats per minute at the one-mile
mark
use the formula in the textbook to determine the video to score
for example your client was a 45-year-old 200-pound male
he had a heart rate of 165 beats per minute after completing the test
and it took him 10 minutes to complete plug the appropriate numbers in the
formula provided in your text
which will provide you with one's bo2 score in this case
the individual scored a 33 on the test refer to the tables in your textbook to
determine the fitness level he's in
in this example the client would fall into the fair category
the category will then determine the appropriate training zone to start your
client
in this example because the individual scored in the fair category
they would start in zone 1 training 65 to 75 percent
maximal heart rate
posture and movement assessments every movement needs a base from which to
generate and accept force
this is better known as posture posture is the alignment and functional all
components at the Connecticut chain
any given moment posture is often viewed as being static
or without movement however everyday posture is constantly changing to meet
the demands placed upon the kinetic chain
the main purpose of proper posture is to maintain enough structural efficiency to
overcome constant force is placed upon the body
dynamic postural observations
or looking at movements are often the quickest way to gain an overall
impression other clients functional status
because posture is a dynamic quality these observations show pastoral
distortion
and potential overactive and under active muscles in its natural a dynamic
setting
movement observation should relate to basic functions such as squatting
pushing pulling in balancing in addition to providing crucial information about
muscle and joint interplay
the observation process should search for any imbalances in
anatomy Physiology or biomechanics that may decrease a client's results
and possibly lead to injury these assessments can be incorporated as a
first workout for your client
there are various assessment techniques that will be described
and can be incorporated as a first workout for your client
each assessment described also contains key Connecticut chain checkpoints to
observe these checkpoints include defeat
knees lumber public it complex shoulders
and head the first movement assessment to review
is the overhead squat assessment the overhead squat assessment is designed to
assess dynamic flexibility on both sides of the body
as well as integrated total body strength to start
position your client with feet shoulder-width apart and pointed
straight ahead
have the client raise his or her arms overhead
with elbows fully extended the upper arm should bisect the years
next instruct the client to squat to roughly behind a chair
have the client repeat the movement five repetitions in
each position anterior and lateral from the anterior view
pay close attention to your clients feet and knees specifically look to see if
the client speak turnout
and if their knees move inward these movement impairment may be indicative of
muscle imbalances in their lower extremities
make sure to review the table in your textbook to view probable
overactive and under active muscles that may be contributing to these
compensations
the probable overactive muscles will need to be stretched
while the probable under active muscles may need to be strengthened
specific corrective strategies to improve these compensations will be
provided in Chapter six
flexibility training from the lateral view
pay close attention to the lumber pelvic it complex and shoulders
specifically look for an arching in the low back
or an excessive forward lean at the torso at the shoulder
look for arms falling forward each of these compensations will indicate
potential muscle imbalances
at the lumbar pelvic hip and shoulder complexes as with the previous
compensations
make sure to review the table in your textbook give you probable
overactive and under active muscles that may be contributing to these
compensations
this will again provide you some guidance as to which muscles will need
to be stretched
in which muscles will need to be strengthened to improve movement quality
specific corrective strategies will be provided in Chapter six
flexibility training the second movement assessment
is the single leg squat assessment this assessment is designed to assess
angle propria ception or balance core strength
and hip joint stability your client should place their hands on the waist
in focus on an object straight ahead the featured be pointed straight ahead
and the foot ankle and knee and the lumber pelvic complex
should be in a neutral position have the client squat down on the one leg
performing up to five repetitions before switching sides
when observing your client perform the single-leg squat
look to see if the moves inward this may indicate potential muscle imbalances in
the core
and lower extremity as with the overhead squat
make sure to review the table in your textbook to view probable overactive and
under active muscles that may be contributing to this compensation
this will again provide you some guidance as to which muscles will need
to be stretched
in which muscles will need to be strengthened to improve movement quality
specific corrective strategies will be provided in Chapter six
flexibility training the next assessment
would be a pushing assessment when performing the pushing assessment
instruct the client to sit with the abdomen drawn in
feet shoulder-width apart and toes pointing forward
in structure client to press handles forward and return slowly
perform up to 20 repetitions during the pushing assessment
look for any compensations including the low back arching
elevating shoulders andorra protruding head
these compensations indicate potential muscle imbalances at the lumbar pelvic
complex
and upper extremities the next assessment
is appalling assessment the setup is the same as the pushing assessment
sitting upright while keeping the feet shoulder-width apart in feet pointing
straight ahead
instruct your client to pull the handles toward their body and return slowly
perform up to 20 repetitions using a 202 speed a repetition
use the checklist below to record movement faults
the compensations you're looking for during the polling assessment are the
same compensations you look for in the pushing assessment
compensations would include the low back arching elevated shoulders
andorra protruding head as with the pushing assessment
this would indicate potential muscle imbalances of the lumbar pill to keep
complex and the upper extremities
as with the previous compensations make sure to review the table in your
textbook to view probable overactive and under active muscles that may be
contributing to these compensations
this will again provide you some guidance as to which muscles will need
to be stretched
and which muscles will need to be strengthened to improve movement quality
specific corrective strategies will be provided in Chapter six
flexibility training
performance assessments performance assessments can be utilized for clients
trying to improve athletic performance
these assessments will measure upper extremity stability
lower extremity agility and overall strength
basic performance assessments include the Daviess test
sharks kill test bench press strength assessment
and squat assessment Davies test is designed to assess
upper extremity agility and stabilization this assessment may not be
suitable for individuals who lack shoulder stability
to start begin by placing
two pieces of tape on the floor 36 inches apart
position the client in a push-up position with one hand on
each piece of tape instruct the client to quickly move his or her right hand to
touch the left-hand
perform alternating touching on each side for 15 seconds
repeat for three trials record the number of lines touched by both hands
reassess in the future to measure improvement number of touches
the shark skill test is designed to assess
lower extremity agility and neuromuscular control
it should be viewed as a progression from the single-leg squat
and as such may not be suitable for all individuals
to start position the client in the centre box up a box grid
with hands on hips in standing on one leg next
instruct the client to hop to each box in a designated pattern
always returning to the centre box performed twice with each foot
four times total penalize a tenth of a second
for each of the following faults the non hopping leg touches the ground
pants come off hips the foot goes into the wrong square
or the foot does not return to sender square the bench press strength
assessment
is designed to assess upper extremity strength and estimate the one repetition
maximum for training intensity purposes
this is considered an advanced assessment for strength specific goals
and as such
may not be suitable for many clients to start
position the client on a bench laying on his or her back
the featured be pointed straight ahead the low back should be in a neutral
position
next instruct the client to perform three to five repetitions with perfect
form
chart the amount of weight used for accomplished repetitions
and refer to Appendix F up the text book entitled percent have one rep maximum
conversion
for comparison charts to estimate the one rep maximum the squad assessment is
designed to assess
lower extremity strength and estimate the one repetition squat maximum for
training intensity purposes
like the bench press assessment this is considered an advanced assessment for
strength specific goals
and as such may not be suitable for many clients to start
position the client with their feet pointed straight ahead
and knees in line with the toes the low back should be in a neutral position
instruct the client to perform three to five repetitions with perfect form
chart the amount of weight used for accomplished repetitions
and refer to Appendix effort the textbook entitled
percent have one rep maximum conversion for comparison charts to estimate the
one rep maximum
summary a health and fitness professionals primary responsibility
is to safely and effectively guide clients to successful attainment of
their goals
to do so requires a comprehensive understanding of clients personal and
professional backgrounds
as well as their physical capabilities and designers the fitness assessment is
a comprehensive tool to systematically gather information about klein's
and utilize the information appropriately to design a safe and
individualized program
one must go through a thorough assessment to determine the clients
wants and needs
remember that the program you design is only as good as your assessment
keep in mind that the fitness assessment is not designed to diagnose any
condition
nor replace a medical examination health and fitness professionals should refer
clients to qualified healthcare providers whenever necessary
some key components to include in one's assessment include
subjective assessments which provides information about a client's personal
history including occupation
lifestyle and medical background and objective assessments
such as body composition cardio-respiratory assessments
movement observation and performance tests these assessments provide
measurable data that tracks changes in a client
these assessments not only serve as important tools to individualize a
program
they also act as good motivation tools during reassessments
potentially keeping the client comply into their program
cardio respiratory system the purpose of this lesson
is to provide the health and fitness professional with a fundamental
knowledge and explanation up the cardio respiratory system
following this presentation the participant will be able to
describe the structure and function up the cardiovascular system
the respiratory system explain how each of those systems relates to human
movement
relate how oxygen is related to energy expenditure
as well as the influence that dysfunctional breathing can have on the
Connecticut chain
outlined the bioenergetic continuum it has been established
that the Connecticut chain is the primary system for movement production
under the direct control of the nervous system in order to maintain a constant
state of efficient operation however
it needs to have support systems one such support system is known as
the cardio respiratory system the cardia respiratory system is comprised of the
cardiovascular and respiratory systems
together they provide the tissues at the Connecticut chain with oxygen
nutrients protective agents and a means to remove waste byproducts
this ensures optimal cellular function within the Connecticut chain
this section will focus on the structure and function of the cardiovascular and
respiratory systems
the cardiovascular system part 1 the cardiovascular system
is comprised at the heart the blood at palms and the blood vessels that
transport the blood from the heart to the tissues of the body
a basic understanding of the structure and function at the cardiovascular
system
is necessary to fully understand the Connecticut chain starting with the
heart
the heart is a muscular part that rhythmically contracts to push blood
throughout the body
it is positioned obliquely in the center of the chest or the rest the cavity
lying anteriorly to the spine and posteriorly to the sternum
it is flanked laterally by the lungs heart muscle is termed
cardiac muscle and has similar characteristics to skeletal muscle
it is made up of myofibroblasts containing actin and myosin that cross
bridge to cause contractions
and is surrounded by sarcolemma cardiac muscle is for the most part considered
and involuntary muscle
meaning that it cannot typically be consciously controlled
cardiac muscle fibers are shorter and more tightly connected then skeletal
muscle
thus enabling the contraction have one fiber to stimulate the others to
contract synchronously
the conduction system or means by which the muscle fibers are activated
is much different than in skeletal muscle all cardiac muscle fibers have a
built-in contraction with them
and the fibers with the highest wear them determine the heartbeat or heart
rate
the typical discharge rate and thus heart rate
is between 70 to 80 beats per minute the specialized conduction system of cardiac
muscle that provides the rhythm for heart rate
include several items the sign away trio or
SA node which is located in the right atrium is termed the pacemaker for the
heart because
it initiates the heartbeat internal pathways transfer the impulse from the
SA node
to the 830 ventricular or AV node the AV node delays the impulse before moving on
to the ventricles
the 830 ventricular or AV bundle passes the impulse to the ventricles for
contraction
via the left and right crews and the bundle branches
up the Purkinje fibers
the cardiovascular system Park to you
the heart is comprised of four hollow chambers that are delineated in 22
interdependent but separate palms on either side
these include the left and right atrium and the left and right ventricles
the atriums are smaller chambers located superior leon either side of the heart
they essentially gather blood coming to the heart much like a reservoir
the right atrium gathers deoxygenated blood
returning to the heart from the entire body while the left atrium gathers
re oxygenated blood coming to the heart from the lungs the ventricles are larger
chambers
located inferior leon either side of the heart they are the main pumps in the
heart
as they pump blood out to the rest of the body the right ventricle receives
the deoxygenated blood from the right atrium
and then pumps it to the lungs to be saturated with incoming oxygen
the left ventricle receives the reoccur donated blood from the left atrium
and proceeds to pump it to the entire body as previously mentioned
the primary function of the heart is to distribute blood throughout the body
the amount of blood is pumped out with each contraction a ventricle
is the stroke volume the stroke volume up a typical adult
is approximately 75 to 80 milliliters per beat
the raid with which the heart contract is referred to as the heart rate
together the heart rate and the stroke volume
make up the overall performance at the heart and are collectively termed
cardiac output cardiac output is the combination of how many times the heart
beats per minute
and how much blood is being pumped out with each bead while it's next to
impossible for health and fitness professional to gauge the stroke volume
of client
it is relatively easy to determine the heart rate monitoring heart rate during
exercise provides a good gauge as to the amount of work the heart is doing at any
given time
to do so place your index and middle fingers
around the palm side of the wrist about one inch from the top of the rest
on the thumb side although some people use the karate artery at the neck
NASM does not recommend this location for measuring pulse rate
pressure on this artery reduces blood flow to the brain
which can cause dizziness and/or an inaccurate measurement
next apply light pressure to feel the pulse
do not apply excessive pressure as it may distort results
when measuring the post during rest count the number of beats
in 60 seconds when measuring the post during exercise
count the number of beats in six seconds and add a0 to that number
adding the zero will provide an estimate on the number of beats in sixty Seconds
or one can simply multiply the number by 10 and that will provide the health and
fitness professional with the same number
for example if the number I've beaten six seconds equal 17
add a0 which gives an approximate heart rate of 170 beats per minute
the next component to the cardiovascular system
is blood blood acts as a medium to deliver and collect
essential products to and from the tissues of the body blood is a vital
support mechanism
as it transports oxygen collect waste products brings hormones and nutrients
to specific tissues
regulates body temperature protect from injury in blood loss through its
clotting mechanism to seal off damaged tissue
and provide specialized immune cells to fight against foreign toxins within the
body
decreasing disease and sickness with each pump
each ventricle blood is dispersed throughout the body
concurrently blood is also reentering the heart
in order to circulate blood properly throughout the body and back to the
heart
it must have a network through which it can travel this network is comprised of
blood vessels
blood vessels former closed-circuit have hollow tubes that allow blood to be
transported to and from the heart
vessels that transport blood away from the heart are termed arteries
the medium-sized arteries further divided into smaller arteries that are
called
arterials intern arterials branch out into a multitude of microscopic vessels
known as
capillaries it is here in the capillaries
that substances such as oxygen nutrients hormones and waste products
are exchanged between tissues one substances are exchanged in the
capillaries
and waste products are gathered they must then be transported to the proper
area for cleaning
and eventually back to the heart the vessels that collect blood from the
capillaries
to perform this duty are called venules venules
progressively merge with other venules inform veins
veins then transport all of the blood from the body back to the heart
the respiratory system the second functional component of the cardio
respiratory system
is the respiratory system often referred to as the pulmonary system
the primary role of this system is to ensure proper cellular function
the respiratory system works intimately with the cardiovascular system to
accomplish this
by providing a means to collect oxygen from the environment
and transported to the blood stream for cellular utilization
in order for this to be effectively accomplished there must be an integrated
functioning of the respiratory pump
to move air in and out of the body and respiratory passage ways to channel the
air
the respiratory pump is located in the thorax
or that the rest sick or chest and abdominal cavity it's comprised of
skeletal structures
or bones and soft tissue or muscles and pleural membranes
these systems together with the nervous system
must work synergistically to allow for proper respiratory mechanics worker
much the same way as the systems work together to produce
everyday functional movements the skeletal structures provide the
framework for the muscles to attach to you
as well as protection for the organs within the thorax well being strong
enough to provide support
they are also flexible enough to allow for the expansion and compression needed
for proper breathing
the structures include the sternum ribs
and vertebrae the muscles that make up the respiratory pump include
the diaphragm internal and external intercostal space scaly
ins sternocleidomastoid pectoralis minor
and abdominals the purpose a ventilation
is to move air in and out of the body however
the air must have passage ways to funnel it in and out of the lungs for proper
utilization
these respiratory passageways are divided into two categories
the conduction passageway and the respiratory passageway
the conduction passageway consist of all the structures that
air travels through before entering the respiratory passageway
the nasal and oral cavities pharynx
larynx trachea and bronchus I provide a gathering station for air and oxygen to
be funneled into the body
the structures also allow the incoming air to be purified
humidified or moisture added and warmed or cooled
to match body temperature the respiratory passageway collects the
channel they're coming from the conducting passageway
at the end to the bronchioles said the alveolar which are made up of clusters
of alveolar sacs
it is here in the alveolar sacs the gases such as oxygen and carbon dioxide
are transported in and out of the bloodstream through a process known as
diffusion this is how oxygen gets from the outside environment
to the tissues of the body
oxygen and energy
now that we've discussed the basic structure and function at the
cardiovascular and respiratory systems
let's now review how oxygen and energy are used during physical activity
oxygen is the necessary catalyst for sustaining many bodily functions when
activity is prolonged for periods have greater than 30 seconds
in these situations activity is said to be
aerobic meaning it requires oxygen many activities however
last for only a few seconds and are not dependent upon oxygen for proper
execution
these activities are described as anaerobic
meaning they do not require oxygen to generate either former activity however
the body must still produce sufficient amounts of energy energy
is essentially the capacity to do work the study of the energy in the human
body
known as bioenergetics looks at how chemical energy
food is converted into mechanical energy work
energy can only be productive if it can be captured and transferred to a place
where it can be used
the storage and transfer unit within the cells of the body
is typically addenda seen try phosphate or ATP
the supply of ATP in each cell is limited
and cells must have a means of producing more there are three main bio energetic
pathways that produce ATP
and are known as the bioenergetic continuum starting with the ATP CTP
system
in this system create teen phosphate or CP
donates a phosphate group to a Dennis seemed I phosphate or
ADP to create ATP the ATP CTP system provides energy for primarily
high-intensity short duration back to exercise or an aerobic activity
this would be seen in power and strength forms of training
where heavy loads are used with only a few repetitions or during short
sprinting events
however this system is activated at the onset of all activity
regardless of intensity due to its ability to produce energy very rapidly
in comparison to the other systems
the second system glycolysis utilizes the breakdown of carbohydrates or
glucose
to rapidly produce ATP well this system can produce a significantly greater
amount of energy than the
eighty PCP system it to is limited to approximately thirty to fifty seconds
duration:
most resistance training workouts will place a greater stress on this system
than the other systems
because a typical repetition Ranger eight to 12 repetitions
falls within this timeframe the third system
the oxidative system relies primarily on carbohydrates and fat for the production
of ATP
this system is the slowest producing up the three systems because it requires
increased amounts of oxygen to match the muscular requirement of the exercise
oxygen must be supplied through respiration
and it takes a while to elevate the respiration rate to consume appropriate
amounts of oxygen
needless to say this system result in a greater amount of ATP
this system becomes more involved in activities longer than 30 seconds
and is the predominant system in activities over two minutes or
aerobic activities the importance overall systems in the body working
synergistically
can be further demonstrated in the intimacy between the cardio respiratory
system
and the Connecticut chain the cardia respiratory system is a major support
system for the Connecticut chain
however it is also the Connecticut chain that provides essential support for the
cardio respiratory system
muscles bones and the nervous system are all essential components of the cardio
respiratory system
that enable it to function optimally as discussed earlier
thus if there is a dysfunction in the cardio respiratory system
this can directly impact the components of the Connecticut chain
and perpetuate further dysfunction alterations in breathing patterns our
prime example of this relationship
during shallow breathing patterns the secondary respiratory muscles are used
more predominately
which includes the scale Ian's sternocleidomastoid
levator scapula he and upper trapezius
if this shallow upper chest breathing pattern becomes habitual
it can cause overuse of these muscles these muscles also play a major pastoral
role
in the kinetic chain as they all connect directly to the head and neck
their increased activity and excessive tension often result in poor
upper extremity posture headaches lightheadedness
and dizziness teaching your client to breathe Diane for medically
or through the stomach can be a way to help avoid the symptoms by using their
primary respiratory muscles
such as the diaphragm and transverse abdominis
assessing ones breathing pattern can also help determine potential muscle
imbalances
if they exhibit chest breathing it may mean they have overactive secondary
respiratory muscles
which may need to be addressed through flexibility training and under active
core stabilizers
which would be addressed through core stabilization training
summary in summary
the cardio respiratory system is comprised of the cardiovascular system
and the respiratory system together they provide the body with oxygen
nutrients protective agents and a means to remove waste products
the cardiovascular system is comprised the heart
blood and blood vessels the respiratory system collects oxygen from the
environment
and transported to the bloodstream the respiratory pump moves air
in and out of the body and respiratory passage ways to channel the air
oxygen is the necessary catalyst for aerobic activity prolong for periods
have greater than 30 seconds
an aerobic activities that last for only a few seconds are not dependent upon
oxygen for proper execution
to generate either former activity however the body must still produce
sufficient energy
the study of how chemical energy or food
is converted into mechanical energy or work is known as
bioenergetics ATP
has the ability to store the large amount of energy needed for muscle
contraction in order to perform physical activity
however the supply of ATP in each cell is limited
and cells must produce more through the bioenergetic continuum
which consists of ATP creatine phosphate
and the glycolysis systems or anaerobic systems and
the oxidative pathway anaerobic system alterations in breathing patterns can
directly impact the components at the Connecticut chain
and lead to further dysfunction if the breathing patterns become more shallow
the body uses secondary respiratory muscles more than the diaphragm
which can negatively impact posture
basic exercise science the
serve this lesson is to provide the fitness professional with the
fundamental concepts that pertain to the definition
structure and function up the Connecticut chain by understanding the
basic anatomical structures in physiological functions
the fitness professional will gain a comprehensive insight
into how the human body operates following this presentation
the participant will be able to defined the components of the Connecticut chain
described and differentiate the structure and function of the central
and peripheral nervous systems
and how they relate to human movement describe the structure and function at
the bones and joints
and how they relate to human movement and describe the structure and function
of the muscles
and how they relate to human movement structure allows for
and provides the basis a function therefore
the components that make up the structure have a drastic influence on
how that structure ultimately functions
in the human body the components that make up the human movement system
include the nervous system the skeletal system and
the muscular system together these components are known
as the kinetic chain and are responsible for human movement
all systems at the Connecticut chain must work together to produce movement
if one system or component to the kinetic chain is not working properly
it will affect the other systems and ultimately affect movement
therefore it is imperative that the health and fitness professional
fully understand all components of the Connecticut chain and how they work
together to construct
efficient movement to gain a complete understanding of the Connecticut chain
it's necessary to look at the structure and function each component
the nervous system starting with the nervous system
the nervous system is a communication network within the human body
it allows us to gather information about our internal and external environments
process and interpret the information and respond
the three primary functions of the nervous system
include sensory integrative and
motor function sensory function is the ability of the nervous system to sense
changes in either the internal or external environment such as a stretch
placed on a muscle
and internal change or the change from walking on the sidewalk to walking on
sand
an external change integrator function
is the ability of the nervous system to analyze and interpret the sensory
information to allow for proper decision-making
producing the appropriate response motor function is the neuromuscular response
to the sensory information
such as causing the muscle to initially contract when stretched
or changing are walking pattern when in the saint as opposed to the sidewalk
the key aspect to note here is that all movement is directly dictated by the
nervous system
thus it becomes important to train the nervous system efficiently to ensure
that proper movement patterns are being developed
which enhances performance and decreases the risk of injuries
this important concept will be discussed throughout the remainder of the course
let's now review the major components of the nervous system
the functional unit at the nervous system is known as the nuron
billions of neurons make up the complex structure of the nervous system
and provided with the ability to communicate internally with itself
as well as externally with the outside environment neurons are comprised of
three main parts:
the cell body which houses the cell organelles
such as the nucleus mother country a license arms and culture complex
the axe on which provides communication from the brain and/or spinal cord to
other parts of the body
and the dendrites which are responsible for gathering information from
other structures of the body there are three main functional classifications of
neurons determined by the direction of their nerve impulses
sensory or afferent neurons transmit nerve impulses from receptors in tissues
for example muscles to the brain and/or spinal cord
motor or different neurons transmit nerve impulses from the brain and/or
spinal cord
to the effector sites such as muscles or organs lastly
interneurons transmit nerve impulses from one near onto another
the nervous system is comprised of two interdependent divisions
these include the central nervous system and the peripheral nervous system
the central nervous system consists of the brain and the spinal cord
and serves mainly to interpret information the peripheral nervous
system consists of 12 cranial nerves
31 pairs of spinal nerves which branch out from the brain and spinal cord
and sensory receptors these peripheral nerves serve two main functions
first they provide a connection for the nervous system to activate different
effector sites such as muscles
or motor function second peripheral nerves
relay information from the effector sites back to the brain
via sensory receptors the sensory function thus providing a constant
update on the relation between the body and the environment
sensory receptors the final component of the peripheral nervous system
is the sensory receptors the sensory receptors are specialized structures
located throughout the body that are designed to transform environmental
stimuli
such as he'd light sound taste motion et cetera
into sensory information that the brain and/or spinal cord can then interpret to
produce a response
these receptors can be subdivided into four major categories
McKenna receptors which respond to mechanical forces
such as touch and pressure no scepter switch respond to pain
chemo receptors which respond to chemical interaction
such as smell and taste and photoreceptors
respond to light or vision for relevance to this course
will focus our attention on the mechanic receptors McKenna receptors
are specialized structures that are essentially responsible for sensing
distortion in tissues
this is brought about through stretch compression
traction and or attention to the tissue and then transmitted to the nervous
system
McKenna receptors include muscle spindles
goal G tendon organs and joint receptors for the relevant to this course
will focus on the muscle spindles and the goal G tendon organ
muscle spindles are the major sensory organs up the muscles
and sit parallel to the muscles fibers muscle spindles
are sensitive to change in length and rate a blank change
when a muscle is stretched the spindles about muscle are also stretched
this information is transmitted to the brain and spinal cord to update the
nervous system on the status of the muscle length
and the rate at which that muscle is lengthening when excited
the muscle spindle will cause the muscle to contract this is to prevent the
muscle from stretching
too far and/or too fast either of which could otherwise cause injury
goal G tendon organs or GT O
are at the point where the muscle and tendon meet or the muscular tenderness
junction
these receptors are sensitive to changes in muscular tension
and rate up the tension change when excited the goal G tendon organ will
cause the muscle to relax
this is to prevent the muscle from being placed under excessive stress
and sustaining injury a basic understanding of these two receptors
will be important
as they become key aspects in flexibility training which will be
covered in a further lesson
the skeletal system the skeletal system
is the framework for our structure and movement it helps to determine our
stature
as the positioning of our bones will determine our size and shape
therefore it's very important to understand that the growth
maturation and functionality of the skeletal system is greatly affected by
our posture
activity or lack thereof and nutrition further
this structure is the resting ground for the muscles of our body
a detailed listing of types have bones and bone markings are included in your
text for review
for the sake of this lesson will review the role the skeletal system plays in
human movement
this role comes in the form of joints bones form junctions that are connected
by muscles and connective tissue
these junctions are known as joints joins other sites were movement occurs
as a result of muscle contraction
joins can be categorized by both their structure
and their function or the way they move joint motion is referred to as
archer kinematics with the three major motion types being
role slide in spin it must be noted that these motions rarely occur if ever
as an isolated TruMotion as is typically the case with the human body
variations and combinations of these joint motions take place during
functional movement
in a role movement one joint rolls across the surface on another
much like the tire of a bicycle roles on the street an example
role in the body is the for moral conduct house moving or rolling over the
tibial candles during a squad
in a slight movement one joint surface slides across another
much like the tire of a bicycle skidding across the street an example of slide in
the human body
is the tibial con dials moving or sliding across the from oral Kandahar's
during any extension in a spin movement
one joint surface rotates on another much like twisting the lid of the jar
an example of spin in the human body is the head of the radius rotating on the
end of the humerus
during pronation and supination the forearm first and foremost
joins provide the bones a means to be manipulated allowing for movement
throughout segments of the body joints also provide stability
allowing for movement to take place without unwanted movement
all joint in the human body are linked together
this implies that movement have one joint directly affects the motion a
mother's
this is an essential concept for health and fitness professional to understand
because it creates an awareness of how the body functionally operates
and is the premise behind Connecticut Chamber movement the primary connective
tissue for a joint
is the ligament ligaments connect bone to bone
and provide static and dynamic Stability as well as input to the nervous system
or propria ception ligaments are primarily made up of a protein called
collagen
with varying amounts of another protein called elastin it's important to note
that ligaments are characterized by poor vascularity
or blood supply meaning that ligaments do not heal or repair very well
and may be slower to adapt this will be important to remember when considering
the amount of rest days taken
and/or the structure of your daily exercise programming plan when
performing high-intensity exercise
this will be discussed further in the program design lesson in this course
the muscular system the final component of the Connecticut chain
is the muscular system the nervous system is the control center for
movement production
and the skeletal system provides the structural framework for our bodies
however in order to complete the cycle of movement production
the body must have a device that the nervous system can command to move the
skeletal system
this is the muscular system muscles generate internal tension that
under the control of the nervous system manipulates the bones of our body to
produce movements
muscles are the movers and stabilizers have our bodies
skeletal muscle is the compilation of many individual muscle fibers that are
neatly wrapped together with connective tissue
that forms different bundles much like a cable is made up of bundles of wires
encased in an
outer covering breaking the bundles down into layers from
outer to inner most the first bundle is the actual muscle itself
wrapped by an outer layer of connective tissue called fascia
and an inner layer immediately surrounding the muscle called the at the
museum
the fascia and at the museum are also intimately connected with the bone
and help to form the muscles tendons the next bundle up muscle fiber is called a
fascicle
or particulars each fascicle is wrapped by connective tissue called
para museum each fascicle is in turn made up of many individual muscle fibers
that are wrapped by connective tissue called
and a museum the connective tissues within the muscle play a vital role in
movement
they allow the forces generated by the muscle to be transmitted from the
contractile components have the muscle to the bones
creating motion each layer of connective tissue extends the link that the muscle
helping to form the tendon tendons are the structures that attach muscles to
bone
and provide the anchor from which the muscle can exert force and control the
bone and joint
they are very similar to ligaments in that they have poor vascularity
or blood supply which leaves them susceptible to slower repair and
adaptation
as with ligaments this will be important to remember when considering the amount
of days rest taken
and/or the structure of your daily exercise programming planned when
performing high-intensity exercise
to ensure one does not develop overuse injuries will now look at the
innermost component muscles the muscle fiber or sell
and its contractile elements muscle fibers are encased by a plasma membrane
known as the sarcolemma and contain typical cell components like cellular
plasma called cytoplasm
which contains glycogen fats minerals and oxygen binding my England
nuclei and might ok Andrea which transforms food into energy for the cell
however unlike typical cells they also have structures called
myofibroblasts myofibroblasts in teh my of elements that are the actual
contractile components have muscle tissue
these my of elements are known as actin
then string like filaments and myosin
thick filaments the actin then
and meyerson pic filaments form a number of repeating sections within a mile
fibro
each one of these particular sections is known as a sarcomere
a sarcomere is the functional unit at the muscle much like the new ron is for
the nervous system
it lies in the space between 20 lines
each Z line denotes another sarcomere along the Maya fibro
to other protein structures that are also important to muscle contraction
art trouble myson and troponin trouble myosin is located on the actin filament
and blocks myosin binding sites located on the actin filament
keeping myerson from attaching to act and while the muscle is in a relaxed
state
troponin also located on the actin filament
plays a role in muscle contraction by providing binding sites for both calcium
and tropomyosin when a muscle needs to contract now that we've reviewed the
different structural components that allow a muscle to contract
What's Next briefly review how muscles generate force
muscle contraction
muscles generate force through a variety of methods these methods which include
neural activation
the sliding filament theory and excitation contraction coupling
mechanism
will be reviewed starting with neural activation neural activation is
essential for a muscle to contract
for movement and/or stabilization this activation is generated by the
communication between the nervous system
and the muscular system the motor neurons have the body are connected to
the muscle fibers
a modern Iran and the muscle fibers with which it connects
is known as a motor unit the point where the nuron meet in individual muscle
fiber is called the neuromuscular junction
this junction is actually a small gap between the nerve and muscle fiber
often called the synapse electrical impulses
also known as action potentials are transported from the central nervous
system
down the axe on at the nuron when the impulse reaches the end of the axle on
or the axe on terminal chemicals called neuro transmitters are released
neurotransmitters are chemical messengers that cross the synapse
between the nuron and muscle fiber
transporting the electrical impulse from the nerve to the muscle
much like a boat carries people from one side of the river to the other
the neuro transmitters fall into receptor sites on the muscle fiber
specifically designed for their attachment much like a square peg fits
into a square hole
the neuro- transmitter used by the neuromuscular system
is termed acetylcholine once attached
acetylcholine emulates the muscle fibers to go through a series of steps that
produce muscle contractions
otherwise known as the sliding filament theory the sliding filament theory
is the proposed process of how the contraction of the filaments within the
sarcomere
takes place after a muscle has been given the order to contract
by a neural activation a sarcomere shortens as a result of this the line's
moving closer together
the sea lines converge as the result of myosin heads attaching to the actin
filament
and a synchronously pulling or power Strokes the actin filament
across the myosin now let's put the two processes together to show how the
process occurs in its entirety
known as the excitation contraction coupling phase 1
a nerve impulse action potential is transmitted through the neuron
and down the axe on to where the axe on meets the muscle fiber
neuromuscular junction and releases acetylcholine
or Aceh face to acetylcholine
transports across the synapse and binds to its receptor on the muscle fiber
face three this continues the neural message
or action potential to the muscle fiber the triggers the release of calcium
into the cytoplasm where the actin and myosin are located
phase 4
calcium binds to the protein troponin
this forces the protein tropomyosin to move away from the myosin binding site
and allowing for myosin to attach to act in phase 5
myosin attach is to act in creating a pull up the filaments across each other
sliding filament theory causing the muscle to shorten
or contract another important aspect of muscles that should be understood
are the different types of muscle fibers essentially
they've been delineated into two main categories: type 1
and type 2 fibers slow twitch
type 1 muscle fibers have increased oxygen delivery
are smaller in size or diameter slower to produce maximal tension
and are more resistant to 50 these fibers are important for muscles
producing long-term contractions necessary for stabilization
and pastoral control an example would include
sitting upright while maintaining ideal posture against gravity for an extended
period of time
fast-twitch type to muscle fibers have decreased oxygen delivery
are larger in size quick to produce maximal tension
and fatigue more quickly than type 1 fibers
these fibers are important for muscles producing movements requiring force
empowers such as performing sprint it's important to note however
that all muscles have a combination of slow and fast twitch fibers that will
vary depending on the function at the muscle
lastly let's review the role of muscles as movers
muscles provide the human body with a variety of functions that allow for the
manipulation forces placed on the body
and to produce and slow down movement these muscle functions categorize the
muscle as an agonist
synergist stabilizer or antagonised
agonist muscles our muscles that act as prime movers
or in other words there the muscles most responsible for a particular movement
for example the glorious maximus is an agonist for hip extension
synergist muscles assist prime movers during movement
for example the hamstring and the erector spine a are synergistic with the
gluteus maximus during his extension
stabilizer muscles support or stabilize the body
while the prime movers and the center just perform the movement patterns
for example transversus abdominis internal oblique
and multifarious deep muscles in the low back stabilize the low back
pelvis and hips lombo pelvic have complex
during his extension antagonised muscles perform the
opposite action at the prime mover for example the sewers
a deep hip flexor is antagonistic to the glorious Maximus during hip extension
summary so in summary
the movement system of the human body is called the kinetic chain
the three components of the kinetic chain are the nervous system
the skeletal system and the muscular system the nervous system is comprised
billions of neurons to transfer information throughout the body
through to interdependent systems the central nervous system
or the brain and spinal cord and the peripheral nervous system
the nerves that branch out from the brain and spinal cord the skeletal
system
is the body's framework and is made up of bones and joints
joins our interconnected and movement of one
will affect the others muscles generate
internal tension that under the control of the nervous system
manipulates the bones of our body to produce movements
muscles are the movers and stabilizers of our bodies
muscles generate force through neural activation
sliding filament theory and excitation contraction coupling
muscles can be categorized based upon their function during a given movement
these categories include agonist synergist
stabilizer and antagonised
the scientific rationale for integrated training
following this presentation the participant will be able to
describe the physical state of the current client rationalize the need for
an integrated program design
describe the optimum performance training or
opet model and the supporting scientific rationale
to understand the rationale behind integrated training
it's imperative for the health and fitness professional to first understand
the current state of today's society
from the mid 1980s to the present the wealth of technology and automation in
the United States
has begun to take a toll on public health in 1985
the International obesity Task Force deemed the prevalence of obesity
epidemic
today approximately thirty percent of adults are estimated to be obese
this carries over to the adolescent population with 16 percent of teenagers
considered overweight
the American population is also living longer
the US Census Bureau reported that the proportion of the population over 65
is projected to increase from twelve point four percent in 2000
to 19 points 6 percent in 20-30
this lands to the number of individuals developing chronic diseases and
disability
in the United States approximately eighty percent of all persons
aged over 65 have at least one chronic condition
and 50 percent have at least to one in five adults reports having doctor
diagnosed arthritis
a leading cause of disability meanwhile
daily activity levels continue to decline people are less active
and are no longer spending as much of their free time engaged in physical
activity
physical education and after school sport programs are being cut from school
budgets
further decreasing the amount of physical activity in children's lives
this new environment is producing more inactive
and non-functional people leading to structural deficiencies
and injury
musculoskeletal injury research suggests that musculoskeletal pain is more common
now than it was 40 years ago
this lend support to the concept that decreased activity
may lead to muscular dysfunction and ultimately injury
some of the major topics studied include low back pain
knee injuries chronic diseases in the adult population
and musculoskeletal injuries low back pain is one of the major forms of
musculoskeletal degeneration seen in the adult population
affecting nearly eighty percent of all adults research has shown low back pain
to be predominant among workers and in close workspaces
such as offices as well as in people engaged in manual labor
people who sit for periods of time greater than three hours
and in people who have altered lumbar lordosis or an exaggerated prefer to
have the low back
the incidents have knee injuries is also a concern
an estimated 80,000 to 100,000 anterior cruciate ligament or
ACL injuries occur annually in the general US population
approximately seventy percent of these are non-contact injuries
non-contact injuries will include losing your balance stepping off a curb
or planting your foot to change directions while running
most ACL injuries occur between 15 and 25 years of age
this comes as no surprise when considering the lack of activity and
increased obesity occurring in this age group
another contributor to musculoskeletal injuries
include unnatural posture which result in increased neck
mid and lower back shoulder and leg pain work-related injuries also become a
factor
with over forty percent of the injuries coming in the form of sprains and
strains
more than one-third of all work-related injuries involve the trunk
and uv-vis over sixty percent involve the low back
and how much does it all cost the monetary value of lost work time due to
these musculoskeletal injuries was estimated to be approximately
120 billion dollars so what does this all mean
simply put the extent to which we condition are musculoskeletal system
directly influences are risking injury the less conditioned are musculoskeletal
systems are
the higher the risk of injury therefore as our daily lives include less physical
activity
the less prepared we are to partake in recreational and leisure activities
such as resistance training weekend sports work simply playing on the
playground
traditional training program now that we have
understanding of today's client let's now take a look at how most traditional
training programs are designed
and the carry over to the needs of today's client number one
most traditional training programs do not emphasize movements in all three
planes emotion
sandal frontal and transverse planes most programs include exercises that are
primarily central plain dominant
or movements that are performed in a forward or anterior and
backward or posterior motion examples of these types of movements
include rose presses and front lunges rarely do you see individuals performing
exercises requiring them to move from side to side
or the frontal plane or in rotation also considered the transverse plane
interestingly many injuries occur while moving
in the transverse plane yet traditional exercise programming does not challenge
an individual's ability to control themselves in this plane
so with this said it will be important that training programs have today
challenge individual's ability to control themselves in all three planes
of motion
number two most traditional training programs do not emphasize all three
contractions in the contraction spectrum
most of the emphasis is placed on how much weight one can lift concentric Lee
rarely do you see one emphasize how slowly they can eccentrically lower the
weight back to the starting position
or how well they can isometric least stabilize the load before they lift the
weight again
however most injuries occurred during the a centric and isometric faces a
movement
individuals are typically not trained efficiently to slow themselves down or
decelerate
nor are they efficient in their ability to dynamically stabilize themselves
with injury being the end result for this reason
it's important for programs up today to emphasize all three contractions at the
muscle action spectrum
the concentric contraction or lifting the load the
he centric contraction or lowering the load and the isometric contraction
to stabilize themselves while performing the exercise lastly
many traditional programs do not challenge individuals in propria septa
Bligh enriched environments
appropriate septa Bligh enriched environment is one that challenges the
internal balance and stabilization mechanisms of the body
examples of this include performing a dumbbell just press
while on a stability ball or performing in overhead press on one leg
it's important to include exercises that challenge the internal balance and
stabilization mechanisms of the body
or propria ception so they'll be better prepared to control themselves in
unstable environments outside the gym
or protect them from injury and will also allow them to be better prepared
for higher intensity exercise in the future
the OP t-model the new mine
in fitness should cater to creating programs that address functional
capacity
as part of a safe program designed especially for each
individual person in other words training programs must consider each
person
their environment and the task that will be performed this is best achieved by
introducing
and integrated approach to program design it is upon this premise that the
National Academy of Sports Medicine
NASM presents the rationale for integrated training
and the optimum performance training or OP t-model
let's first define integrated training
integrated training is a concept that incorporates all forms of training in an
integrated fashion as part of a progressive system
these forms of training include flexibility training
cardio-respiratory training core training balance training
reactive training speed agility and quickness training
and resistance training this system was developed by NASA am
and is termed optimum performance training 40 PT
bopd model was conceptualized as a training program for society that has
more physical structural imbalances and susceptibility to injury than ever
before
it's a process a programming that systematically progresses
any client to any goal the model is divided into three different building
blocks
stabilization strength empower each building block contains a specific phase
or faces have training
it is imperative that the fitness professional understands the scientific
rationale behind each building block
in order to properly utilize the OP t-model starting with the foundation of
the model
the stabilization level this level of training consist of one phase of
training
stabilization in German straining with the main focus being to increase
stabilization insurance
flexibility and develop optimum levels of neuromuscular efficiency
this level will help repair the neuromuscular system for higher
intensity exercise to follow in the preceding levels
the progression for this stage of training is propria separately based
in other words rather than increasing load you increase the stabilization
requirements of the exercise
this may come in the form of performing an exercise from
two arms two alternating arms from two legs two one leg
or from a sitting position to a standing position the loads used at this level
are lower
with the repetitions being hired to enhance insurance will review this level
of training in more detail
in the program designed listen to this course once an individual has developed
appropriate amounts of stability
they can then progress to the strength level of the model the strength level up
the model consists of three phases have training
face to strength endurance face three
hypertrophy and phase 4 maximal strength
in phase 2 strength endurance the training goal is to maintain
stabilization insurance
while increasing prime mover strength these two adaptations are accomplished
by performing to exercises in a superset sequence
or back to back without rest with similar joint dynamics
one exercise is a more traditional strength exercise performed in a more
stable environment
while the other is an integrated exercise performed in a less stable
yet controllable environment for example one would first performance just press
on a bench
then immediately perform a chest press on a stability ball
the principle behind this method is to work the prime movers predominately in
the first exercise
in order to elicit prime mover strength then
immediately followed with an exercise that challenges the stabilization
muscles
this produces an increased ability to maintain pastoral stabilization
and dynamic joint stabilization in phase 3
hypertrophy the training goal is to achieve optimum levels of muscular
hypertrophy
to elicit muscular hypertrophy requires a high level of training intensity and
volume
traditionally this is where a lot of individuals begin their training
however hopefully you can now understand the importance that one must progress to
this level of training to decrease the risk of injury
and ensure they attain their goal this phase of training is optional
depending on the individual school in Phase four
maximal strength the training goal is to achieve maximal prime mover strength by
lifting heavy loads
this form of training increases motor unit recruitment and the frequency of
motor unit recruitment
with peak force production being the end product or maximal strength
as with phase 3 hypertrophy training this phase of training is optional
depending on the individual school
the strength training level up the OP t-model will be discussed further in the
program design listen to the course
once an individual has obtained optimal levels up strength
they can now progress to the power level up the model
the power level consist have one phase of training
power training this level of training emphasizes the development of speed and
power
or rada force production while maintaining prime mover strength
in this phase one which superset a traditional strength exercise
with an explosive power exercise have similar joint mechanics
this is to enhance prime mover strength while also improving the radar force
production
one would not enter into this level of training until they have developed
proper amounts of stabilization
phase one and strength faces two three and four
this will help decrease the risk of injury while ensuring improvements in
performance
the power level up the model will be discussed further in the program design
listen to the course
summary the uniqueness of the OP t-model
is that it packages scientific principles into an applicable former
programming
this is a direct result of testing within any as Sam's clinical setting
used on actual clients NES and has developed a template that provides
health and fitness professionals with specific guidelines for creating an
individualized program
the program template contains client information
and is broken down into four sections the warmup section which includes your
flexibility
foam rolling in stretching and cardio-respiratory components
movement preparation section which includes your core
balance and reactive training components your resistance training section
and your cool down the template is laid out to illustrate step-by-step
how to take your client through their program will be referring back to this
template throughout the course
and how to fill out a template when designing a program so in summary
when working with today's typical client who is likely to be conditioned
fitness professionals must take special consideration when designing programs
and integrated approach should be used to create safe programs that consider
functional capacity for each individual person
they must address factors such as flexibility improving stability
increasing strength and endurance enhance cardio respiratory capacity
and training in different types of environments these are the basis for
NASA Ames
opet model the optimum performance training or 0 PT model
provides a system for properly and safely progressing
any client to his or her goals by utilizing
integrated training methods it consists of three building blocks
stabilization strength and power the stabilization level addresses muscular
imbalances
an attempt to improve the stabilization of joints and overall posture
this training block has one phase of training phase 1
stabilization endurance training the strength level
focuses on enhancing stabilization in strength endurance
phase 2 strength endurance training while increasing muscle size
phase 3 hypertrophy training and/or
maximal prime mover strength phase 4
maximal strength training the power level
is designed to target specific forms of training that are necessary for maximal
rate of force production
this stage has one phase of training phase 5
power training
human movement science the purpose
chin is to provide the health and fitness professional with a fundamental
overview
how the components of the Connecticut chain work together to form
learn and produce movement following this presentation
the participant will be able to described biomechanical terminology
planes of motion joint motions muscle actions
and how they relate to the Connecticut chain describe how forces act on the
Connecticut chain
and influence movement provide an overview of motor behavior
and described the importance of sensory information
as it relates to movement
the components and structures at the Connecticut chain have now been reviewed
although they seem separate each system in their components must collaborate
with the others to form interdependent links that create a functional chain
intern this entire chain must be aware of its relationship to internal and
external environments
gather necessary information about them and produce the appropriate movement
patterns
this process insures optimum functioning at the Connecticut chain
and us optimum human movement one of the key areas to address when talking about
human movement
is biomechanics biomechanics
is a study that uses principles of physics to quantitatively study how
forces interact within a living body
specifically this lesson focuses on the motions that the Connecticut chain
produces
and the forces that act upon it this includes basic anatomical terminology
planes of motion joint motions muscle action
force couples leverage and the force velocity relationship
will first start with basic anatomical terminology
all industries have a language that is specific to their needs
because health and fitness professionals deal with human motion and the human
body
it is necessary that they understand the basic anatomical terminology to allow
for effective communication amongst one another
this includes anatomical locations planes have motion
and joint motions anatomical location refers to terms that describe locations
on the body
these include superior which refers to a position
above a reference point inferior which refers to a position below a reference
point
proximal which refers to a position nearest the centre of the body or point
of reference
distill which refers to a position farthest from the center of the body or
point of reference
medial which refers to a position relatively closer to the midline up the
body
lateral which refers to a position relatively farther away from the midline
up the body
or two were the outside of the body contra lateral
which refers to a position on the opposite side of the body it's a lateral
which refers to a position on the same side of the body anterior
which refers to a position on the front or toward the front of the body
and posterior which refers to a position on the back
or toward the back of the body
planes and joint
shin
the universally used method of describing human movement in three
dimensions
is based on a system planes and axes three imaginary planes are positioned
through the body at right angles
so they intersect at the center of mass at the body they include
the central plain the frontal plane and
the transverse plane movement is said to occur more predominately in a specific
plane if it is actually along the plane or parallel to it
the movements can be one plane dominant no motion occurs strictly in one plane
motion
movement in a plane occurs on an axis running perpendicular to that plane
much like the axle the car wheel revolves around this is known as
joint motion joint motions are term for their action in each of the three planes
of motion
starting with the central plain the satchel plane bisects the body into
right and left caps
movement in the saddle plane are primarily
front to back type movements also termed flexion and extension
flexion is a bending movement where the relative angle between two adjacent
segments decreases
an example would be elbow flexion where the angle between the forearm and the
humorous decreases
extension is a straightening movement whether relative angle between two
adjacent segments increases
an example would be elbow extension where the angle between the forearm in
the humorous
increases refer to your text book for more examples upset it'll play movements
the frontal plane bisects the body to create
front and back caps movement in the frontal plane are primarily
side to side take motions such as abduction
and add duction abduction is a movement away from the midline at the body
or similar to extension it is an increase in the angle between two
adjoining segments
but in the frontal plane an example would be hip abduction
in which the leg moves further away from the midline the body
abduction is a movement at the segment toward the midline up the body
or like flexion it is a decrease in the angle between two adjoining segments
but in the frontal plane an example would be hip
adduction in which the leg moves closer to the midline at the body
refer to your text book for more examples a frontal plane motions
the transverse plane bisects the body to create
upper and lower house movements in the transverse plane
are mainly rotational type movements an example of a transverse plane motion
would be spinal rotation
in which the spine rotates around the longitudinal axis
refer to your text book for more examples of transverse plane motions
muscle actions muscles produce a variety of actions known as the muscle action
spectrum
to effectively manipulate gravity ground reaction forces
momentum and external resistance there are three different actions that muscles
produce
concentric isometric he centric
when a muscle contracts concentric Lee it is exerting more force than is being
placed upon it
this results in a shortening of the muscle in functional activities
such as daily movements resistance training and/or sports
muscles were concentric lead to accelerate body segments or produce
force
when a muscle contracts isometric Lee
it is exerting force equal to that placed upon it this result in no
appreciable change in the muscle length
in functional activity such as daily movements and or sports
isometric actions are used to dynamically stabilize the body
when a muscle contracts he sent Rick Lee
it is exerting less force than is being placed upon it
this result in a lengthening at the muscle and force reduction
or deceleration he centric muscle action is also known as a negative
in the health and fitness industry the traditional perception
muscles is that they were concentric Lee and predominantly in one plane of motion
it is imperative to view muscles functioning in all planes of motion
and through the entire muscle contraction spectrum he sent Rick Lee
isometric Lee and concentric Lee for example
the traditional function at the legitimate source I is two concentric
Lee accelerate shoulder extension
abduction and internal rotation however
its integrated function is to he sent Ridley decelerate shoulder flexion
abduction and external rotation and isometric Lee
it stabilizes the lumber pelvic hip and shoulder complexes
a second example is the glorious Maximus the traditional function is two
concentric Lee accelerate hip extension
abduction and external rotation however its integrated function is to
he sent Rick Lee decelerate hip flexion adduction
and internal rotation and I symmetrically it stabilizes the lumber
pelvic it complex
so as you can see it becomes important to train muscles to be strong in all
three planes of motion
through the entire muscle contraction spectrum this review should make it
clear that
all muscles function in all three planes of motion satchel
frontal and transfers and through the entire muscle action spectrum
he centric isometric and concentric the more functional anatomy is understood
the more specific exercise prescription can become a lack of understanding of
the synergistic function at the Connecticut rain in all three planes
that motion
commonly leads to a lack of optimum performance and the potential of
developing muscle imbalances
refer to your text book for a comprehensive breakdown of the
functional anatomy for all other major muscle groups
length tension relationships length tension relationship
refers to the link that which muscle can produce the greatest force
there is an optimal muscling at which the actin and myosin filaments in the
sarcomere
have the greatest agreeable overlap this results in the ability of myosin to make
a maximal amount of connections with actin
and those results in the potential for maximal force production up that muscle
lengthening a muscle beyond this optimal length
and then stimulated reduces the amount of actin and myosin overlap
reducing force production similarly
shortening a muscle too much and then stimulating it places the actin and
myosin in a state of maximal overlap
and allows for no further movement to occur between the filaments
reducing its force output if muscle lengths are altered as a result
misaligned joints were poor posture then they will not be able to generate proper
force effectively to allow for efficient movement
this is the beginning of understanding the Connecticut chain and how it works
if one component of the Connecticut chain is dysfunctional
it will have a direct effect on the others the force velocity curve
refers to the ability of muscles to produce force with increasing velocity
as the velocity of a concentric muscle contraction increases
its ability to produce force decreases this is thought to be the result of
overlapping the actin filament that may interfere with their ability to cross
bridge with myosin
conversely with the centric muscle action
as the velocity of muscle actin increases the ability to develop force
increases
this is believed to be the result of the use of the elastic component of the
connective tissue surrounding
and within the muscle muscles produce a force that is transmitted to bones
through their connective tissues
known as tendons because muscles are recruited as group
many muscles will transmit force into their respective bones creating movement
at the joints
this synergistic action muscles to produce movement around the joint is
also known as
a force couple the motion that results from these forces
is dependent upon the structure of the joint and the collective polar each
muscle involved
some common force couples include the internal
and external obliques rotating the trunk and the upper trapezius
lower trapezius and the serratus anterior rotating the scapular upward
all muscles working together for the production of proper movement
are said to be working improper force couple relationships
in order to ensure that the kinetic chain moves in the right manner
it must exhibit proper force couple relationships this can only happen if
that muscles are the right length tension relationships
and the joints have proper Arthur Kingdom attics or joint motion
the amount of force that the Connecticut chain can produce
is not only dependent upon motor unit recruitment and muscle size
but also on the leverage up the muscles and bones
in the Connecticut chain the bones actors levers that are moved by the
force of the muscles
these levers are moved around different axes which are our joints
since the neuromuscular system is ultimately responsible for manipulating
force
the amount of leverage the Connecticut chain will have for any given moment
depends on the leverage up the muscles in relation to the resistance
the difference between the distance that the wait is from the center of the joint
and the muscles attachment in line to pull direction that the tendon polls
is from the joyride will determine the efficiency that the muscles will be able
to manipulate the movement
since we cannot alter the attachment sites or the line of pull up our muscles
the easiest way to alter the amount of torque generated at a joint
is to move the resistance in other words the closer the wait is to the joint
the less torque it creates the farther away the wait is from the joint
the more torque it creates
motor behavior and the development of proper movement patterns
motor behavior is the Connecticut chains response to environmental stimuli
to study it we must examine the manner with which the nervous
skeletal and muscular systems interact to produce movement by a sensory
information from internal
and external environments motor behavior consists up the studies have motor
control
or how the kinetic chain creates movement and
motor learning or how the kinetic chain learns those movements
for the Connecticut chain to move in an organized and efficient manner
it must exhibit precise control over its segments
this segmental control is an integrated process involving
all components of the Connecticut chain norrell skeletal and muscular
to produce appropriate motor responses this process
and the study of these movements is known as motor control
more specifically it looks at the involved structures and mechanisms that
the nervous system uses to gather
all sensory information internal and external
and integrated all with previous experiences to produce a motor response
one of the most important concept in motor control
is that muscles are recruited by the central nervous system as group
or synergies this simplifies movement by allowing muscles and joints to operate
as a functional unit
through practice of proper movement patterns or proper exercise technique
the synergies become more fluent and automated some examples of muscle
synergies
include a squat which utilizes the quadriceps
hamstrings and glutes maximus muscles and
a shoulder press which utilizes the deltoid rotator cuff
and trapeze muscles propria ception
is also an important part motor control it is considered the cumulative neural
input to the central nervous system
from all McKenna receptors that sense position in limbo mints
propria ception is a vital source of information that the nervous system
utilizes to gather information about the environment
to produce the most efficient movement many of today's health club members
have altered propria ception due to past injuries or simply living a sedentary
lifestyle
this provides a rationale for Korean balance training to enhance one's
propria septic capabilities
increasing postural control and decreasing tissue overload
sensorimotor integration is the ability of the nervous system to gather and
interpret sensory information
and to select and execute the proper motor response
the definition tells us that the nervous system ultimately dictates movement
sensorimotor integration is only as effective as the quality of incoming
sensory information
if individuals train with improper form
improper sensory information will be delivered to the central nervous system
leading to movement compensations and potential injury
thus it is important to design proper programs
and train with correct technique motor learning
is the integration of these motor control processes with practice and
experience
leading to a relatively permanent change in the capacity to produce skilled
movements
essentially the study of motor learning looks at how movements are learned and
retained for future use
examples would include riding a bike throwing a baseball
playing the piano or even performing squat in each of these instances
proper practice and experience will lead to a permanent change in one's ability
to perform the movement efficiently
feedback is the utilization of sensory information and sensorimotor integration
to aid the kinetic chain in the development of permanent neural
representations at motor patterns
this allows for efficient movement this is achieved through two different forms
a feedback
internal or sensory feedback and
external or augmented feedback internal feedback
or sensory feedback is the process whereby sensory information is utilized
by the body by a length
tension relationships or posture force couple relationships
and archer Kingdom attics to reactively monitor movement and the environment
incoming feedback is interpreted by the central nervous system to monitor
movements and their outcomes
provide information about the environment and allow for any necessary
adjustments to be made
essentially internal or sensory feedback
act as a guide steering the kinetic came to the proper force
speed and amplitude of movement patterns external feedback
is simply information provided by some external source
such as a health and fitness professional videotape mirror
or heart rate monitor it is used to supplement internal feedback
external feedback provides the client with another source of information that
allows him or her to associate whether the achieved movement pattern was
good or bad with what he or she is feeling internally
however it is important to state that a client must not become dependent on
external feedback
especially from the health and fitness professional as this may detract from
his or her responsiveness to internal sensory input
summary in summary although the components that make up the Connecticut
chain seem separate
each system and their components must collaborate with the others to form
interdependent links that create a functional chain
intern this entire chain must be aware of its relationship to internal and
external environments
gather necessary information about them and produce the appropriate movement
patterns
this process ensures optimum functioning at the Connecticut chain
and us optimum human movement it should also be clear that
all muscles function in all three planes of motion
satchel frontal and transverse planes and through the entire muscle action
spectrum
he centric isometric and concentric contractions
in addition it is evident that several muscles work synergistically to produce
force
stabilize the body and/or reduce force the more functional anatomy is
understood
the more specific exercise prescription can become a lack of understanding of
the synergistic function at the Connecticut J muscles in all three
planes of motion
commonly leads to a lack of optimum performance and the potential of
developing muscle imbalances
welcome to the National Academy of Sports Medicine's
essentials personal fitness training home study course on doctor Michael
Clarke
the president and CEO of an ESL I applaud you on your dedication and
commitment to helping others live healthier lives
and I thank you for entrusting us with your education at any SM
our mission is to revolutionize the health and fitness industry by providing
education
solutions and tools that produce remarkable results
our educational continuum is based on
easy to use systematic approach the puts evidence-based research
into practice by following the techniques featured in this home study
course
you gain the information insight inspiration you need
to change the world as an NASM certified personal trainer