AFAA Certification

The Movement System

nervous, muscular, and skeletal systems

kinetic chain

interrelation of nervous, muscular systems to create movement

The Nervous System

1) central (CNS)

2) peripheral (PNS)

3) mechanoreceptors

4) proprioception

central nervous system (CNS)

brain and spinal cord; coordinates activity of body parts

peripheral nervous system (PNS)

all nerves branching off spinal cord, extending out to the body

mechanoreceptors

sense distortion in body tissues

- golgi tendon organs (GTO): sense change in tension

- muscle spindles: sense change in length

proprioception

cumulative sensory input to the CNS from all mechanoreceptors

the muscular system

-stabilization and movement muscles of the core

-tendons

-sarcomeres

-type 1 muscle tissue

-type 2 muscle tissue

-behavioral properties of muscle

stabilization muscles of the core

- transverse abdominis

- multifidus

- internal obliques

- external obliques

- diaphragm

- pelvic floor

- rotator cuff

- quadratus lumborum

- psoas major

- rectus abdominus

- gluteus medius

- adductor complex

movement muscles of the core

-latissimus dorsi

- hip flexors

- hamstring complex

- quadriceps

- pectoralis major

-deltoids

- gluteus maximus

- triceps

- biceps

- erector spinae

tendons

connect muscle to bone; anchor to produce force; limited blood flow; slow to repair

sarcomeres

individual contractile units; actin and myosin filaments

type I (slow twitch) muscle tissue

more aerobic; slower to reach maximal contraction; resistant to fatigue

type II (fast twitch) muscle tissue

more anaerobic; produce more speed and strength; faster to fatigue

major muscles

- quadriceps (rectus femoris; vastus lateralis, medialis, and intermedius)

- hamstrings (semitendinosus, semimembranosus, biceps femoris)

- gastrocnemius

-gluteus maximus

-pectoralis major

- latissimus dorsi

- biceps

- triceps

isolated function (concentric action)

- knee extension

- knee flexion

- plantar flexion

- hip extension and external rotation

- spinal flexion, lateral flexion, and rotation

- shoulder flexion and horizontal adduction

- should extension, adduction, and internal rotation

- elbow flexion

- elbow extentions

common exercise

- squat (upward phase)

- hamstrings curl

- calf raise

- lunge (upward phase)

- ball crunch

- push-up

- band row

- biceps curls

- triceps extension