Personal training

personal trainer

screens, tests, prescribes exercises to healthy people

physical activity

more caloric output than rest

exercise

planned physical activity as a component of fitness

physical fitness

carry out tasks without fatigue has health related and performance related components

center of gravity

weight force of object acting, located at 2nd sacral segment

line of gravity

vertical line down center of body, front divides body L/R bilateral, also sagitally divides

sagittal plane

divides left and right, rotation around mediolateral axis, includes flexion and extension

frontal plane

divides front and back, rotation around anteroposterior axis, includes adduction and abduction

transverse plane

divides top and bottom, rotation around longitudinal axis, includes horizontal adduction and abduction and internal and external rotation

epiphysis

head of bone

diaphysis

shaft of bone

epiphyseal plate

growth plate

medullary cavity

within bone, contains red and yellow marrow

endosteum

inner lining of bone cavities for growth and repair

periosteum

outer covering of bone, outer fibrous layer with inner vascular layer

cortical bone

hard outer bone with tightly packed osteons

trabecular (spongy) bone

less dense, inside, latticed, vascular

how many bones in skeletal system

206

axial skeleton

skull/spine/sternum/ribs about 80 bones

appendicular skeleton

arms/legs about 126 bones

osteopenia

early osteoporosis, bones become brittle, less blood supply

osteoporosis

low bone density, common in post-menopausal women, anorexic, athletes maintaining certain weight

strategy to increase bone density

multi joint exercise, direct loading with moderate to high intensity (less than or equal to 10 reps) with 2-3 min rest to accommodate load

synarthrotic/ fibrous joints

immovable ie skull

amphiarthrotic/ cartilaginous joints

medium movement ie pubic symphysis

diarthrotic/synovial joints

free movement ie shoulder, most common type

5 qualifications of synovial joints

enclosed by fibrous capsule, joint capsule encloses cavity, joint cavity aligned with synovia membrane, synovial fluid in joint cavity, articulating surfaces are covered w hyaline cartilage

synovial joint structure

joint cavity (with fluid to lower friction) synovial membrane (changes w pressure in joint) synovial fluid (lubricant) joint capsule (structure surrounding entire joint holding bones together)

plane

synovial, gliding/sliding

saddle

synovial, movement in all planes

ellipsoidal

synovial, biaxial joint (radiocarpal flex/ext of wrist)

hinge

uniaxial movement (elbow flex/ext)

ball and socket

synovial, movement in all directions (hip/ shoulder)

pivot

synovial, uniaxial joints permitting rotation

bicondylar

synovial, primarily around 1 axis with limited movement in another

shoulder movement

flexion, extension, abduction, adduction

scapulothoracic movement

elevation (shrug) depression (shld down) rotation, protraction (chest concave) retraction (chest convex)

hip movement

flexion, extension, abduction, adduction, internal rotation, external rotation, circumduction

pelvic movement

controlled by spine/hips, elevation/depression, rotation, anterior tilt (hips/butt back), posterior tilt

knee movements

flextion, extension, 30° int rotation, 45° ext rotation

ankle movements

dorsiflexion (toes up) plantarflexion (heels up) inversion (arch in) eversion (arch out)

lumbar spine

flexion (bend forward) extension (bend back) rotation, lateral flexion

open chain movement

distal segment moves in space (leg extension)

closed chain movement

distal segment fixed in space (squat, foot is fixed)

closed pack

max congruency of joint surfaces and max tightness of capsule and ligaments

open pack

joint congruency, joint capsule, and ligaments are more loose

active ROM

range reached by voluntary movement

passive ROM

range achieved by external means (like someone lifting your arm)

joint stability

ability to resist excessive movement inc by muscle/tendon, as mobility increases stability decreases

spine segments

C1-C7, T1-T12, L1-L5

skeletal muscle

attached to bone, voluntary, movement/ stabilization, anchored by tendons

aponeurosis

flat/broad tissue similar purpose to tendon

bursae

positioned between tendons/bony prominences to allow sliding

origin

more stationary/proximal point of attachment

insertion

movable/distal point of attachment

agonist

prime mover responsible for action

antagonist

permits primary movement in contraction to act as brake

major bones make up shoulder

humerus, scapula, clavicle

glenohumeral joint

most movable shoulder joint, ball and socket, head of humerus and glenoid fossa of scapula

acromioclavicular joint

articulation of acromion and distal head clavicle, planar joint

sternoclavicular joint

articulation of proximal clavicle with sternum and cartilage of 5th rib, saddle joint

scapulothoracic joint

not true joint but articulation of scapula with thoracic cage, any movement here results in movement of all other major shld joints,

major mover of shoulder

pec major, superior clavicular portion controls flexion, inferior sternal portion controls extension

parts of deltoid

anterior deltoid (aids in shoulder flexion) coracobrachialis (aids in stability) biceps brachii (long head stabilizes joint short head assists with abduction, adduction, flexion)

extension muscles of shoulder

lats (primary adductor) teres major (assists lats, leverage for shoulder extension) posterior delts (opposes anterior, prime mover abductor) triceps brachii (prime mover for elbow extension, long head adducts shld)

abduction muscles of shoulder

supraspinatus, deltoid (prime mover for abduction)

adduction muscles of shoulder

lats (also extension) teres major (contributes to adduction when resistance is applied) pec major

rotator cuff

includes supraspinatus (abduction) infraspinatus (external rotation) teres minor (external rotation) subscapularis (internal rotation) all pull humerus into glenoid fossa

muscles of shld internal rotation

lats, teres major, subscapularis, pec major, anterior deltoid

muscles of shld external rotation

infraspinatus, teres minor, post delt

H abduction shoulder muscles

posterior delt (prime mover) teres major, lats (secondary mover for horizontal abduction)

horizontal adduction shoulder muscles

pec major (sternal is prime mover for H add and secondary for flexion) anterior delt (prime mover in shoulder flexion assists in H adduction)