Leanne Lecture midterm

synovial joints movement

freedom of movements, weakest joint, stabilized by ligaments muscles & tendons

understanding how a specific joint in the body is supposed to move is important for fitness professionals to understand in order to ?

promote healthy pattern movements,

strengthen joints,

identify problematic movement that mat lead to injury or pre-injury,

understand how an issue with a joint may in turn impact an individuals movement

red flags during an assesment

signs of significant physical or mental discomfort,

shortness of breath,

dizziness,

nausea/vomiting,

coughing persistently,

lower extremity swelling

Individuality Principle: Limits on adaptability

from a physical standpoint we’re not all created equally,

there are large differences in ability to improve fitness,body composition & sport skills

principles,plans, and adaptaions do not apply in the same way to everyone

Pectoral Girdle

clavicle, scapula, sternum

shoulder joint= the upper limbs attach to the pectoral girdle at each scapula

what could prevent someone from moving safely in relations to cardiovascular measurements ?

heart and lung functions. conditions like heart murmur or high blood pressure could make it challenging to move safely and elevate heart rate and blood pressure

Morbidity?

having a specific disease or condition, or being symptomatic of a disease

example: type 2 diabetes

Co-Morbidity?

having 2 or more diseases or illnesses simultaneously

ex: type 2 diabetes + Obesity

Mortality?

Death

Premature Death?

Death that occurs earlier than typical, due to something other than old age

Circumduction?

Circular movement that combines flexion,extension,abduction & adduction

Hamstrings?

Semimembranosus, Semitendinsus, Biceps Femoris

action; flexion at the knee & extension at the hip

Reversibility Principle: Adapting to a reduction in training?

fitness improvements are lost when demands on body are lowered,

training must be consistent in frequency,intensity, an dduration to maintain fitness

if you stop exercising, up to 50% of fitness improvments are lost within 2 months

Progression & Maintenance: TO START

exercise at low end of target heart rate zone.

start at the low end of frequency

duration should match fitness level

schedule and body need time to adjust ti the exercise before prgressing

progression phase takes 4-6 months

how long does progression phase take?

4-6 months

Exercise

established guidelines CSEP , ACSM

cardiorespiratory, flexibility, muscular strength, muscylar fitness (neuromotor components)

frequency, intensity, time, type, volume , progression

behaviours associated with wellness?

physical, emotional, intellectual, interpersonal, cultural, spiritual, environmental, financial, and occupational wellness

what is resting heart rate?

the amount of times the heart beats per minute to pump blood through the body

at rest while you are calm,relaxed, not sick, and not moving

best taken after waking up alarm free, before sitting up or getting out of bed

Effects of exercise on muscles?

exercise does NOT affect the number of muscle fibers present, BUT does AFFECT the RATIO of fibre types

Endurance Exercise (aerobic (cardio with oxygen) training)

changes Fast Glycolytic fibres (type IIX) to FOG Fibres (type lla)

Resistance Exercise ( ANaerobic (high intensity, short duration) training)

increase the size and strength of fast glycolytic fibres (type llx)

FITT : TYPE

varies with fitness components & personal goals

choice of activity dictates the other aspects of FITT

Health related: Muscular Endurance

the ability of a muscle or group of muscle to remain contracted or to contract repeatedly

Chronic Disease: Four common risk factors?

physical unactivity

unhealthy diet

harmful alcohol use

tobacco use

Synovial Joints

most common joint, allows bones to move smoothly against one another

have a joint cavity filled with synovial fluid at the articulating surfaces.

Sarcopenia ?

age-related loss of muscle mass,strength, and function

what happens after age of 30 ?

decrease in the cross-sectional areas of individual muscles

decrease in muscle density, reductions in tendon compliance

increase in intramuscular fat

Physical Activity?

established guidelines CSEP

incorporates regular moderate-to-vigorous physical activity in your daily movements

focus on moving throughout the day

Sedentarism?

No established guidelines, however its addressed within ACSM & CSEP

minimize it, move more and sit less

RAMP: MOBILIZE

focus on movement patterns which will be used during the future activity

incorporate multi-planar and multi-directional movements that are more specific to the upcoming tasks

Upper Arm

Biceps Brachii - flexes forearm

Triceps Brachii- extends forearm

Normal Blood Pressure?

systolic LESS THAN 120 and diastolic LESS THAN 80

Elevated blood pressure?

Systolic 120-129 and diastolic less than 80

High blood pressure (hypertension stage 1)

systolic 130-139 or diastolic 80-89.

High blood pressure (hypertension stage 2)

systolic 140 or higher & diastolic 90 or higher.

Hypertensive CRISIS blood pressure

systolic higher than 180 or diastolic higher than 120. This condition requires immediate medical attention.

infectious disease

illness caused by germs (bacteria/virus/fungus) that enter the body, multiply, and cause infections

some are contagious

example: polio,pneumonia,measles,influenza, COVID-19

Chronic Disease?

noncommunicable conditions that typically develop and progress slowly over time

often require ongoing medical attention and or limit activities of daily living

example: diabetes, asthma, osteoporosis,cancer,hypertension,obesity

Acute Condition

sudden onset and lasts a short time period, often affecting a single bodily area/system

example: broken bones due to having osteoporosis

Intensity

expressed as percentage of 1-RM (rep maximum)

example: 1-RM =150 LBS

80% 1-RM=150 × 0.8 = 120 lbs

number of reps per set dpends on level of training and goals

RAMP : RAISE

increase muscle temp, core temp, blood flow, muscle elasticity, and nueral activitation

low intensity

general ,whole body movements

Free Weight Resistance Exercise

develops functional strength : less isolation due to balance require to maintain form

often performed in a standing position=weight bearing exercise, increased bone mineralization

more skill is required to control the weights

most cost effective than machines

one size fits all

Change with Age: Muscle and bone loss

increased bone fragility and risks of falls, injuries and fractures

increased risk of osteopenia and osteoporosis

difficulty with functional independence, daily tasks

risk of long term disability, with sarcopenia a significant contributor to disability in older adults

Time

number of sets per exercise: 2-4 sets is recommended

number of reps for strength

1-6 reps and rest for 3-5 minutes

number of reps for endurance

15-25 reps and rest for 1-2 minutes

number of reps for general fitness

8-12 reps and rest for 1-2 minutes

Hips

hip flexors: Illopsoas , psoas major, iliacus

action: flxion of the hip and trunk

what is health?

typically refers to the overall condition of a persons body or mind and to the presence or absence of illness or injury

what is wellness?

an expanded idea of health, implies a constant and deliberate effort to stay healthy and achieve the hihest potential of well being

Safe Weight training?

warm up properly before lifting

start wit no/low weight on exercise first

only use weights that you can maintain proper form

use a spotter and collars with free weights

remember to BREATHE exhale during greatest force

ask for demo/help the first time you try a new exercise or equipment

what is the purpose of Warm up phase?

to gradually transition to a state of increased metabolic activity and physiological readiness from rest

general warm up 5-10 mins of moderate activity

dynamic ( active movements) to support large muscle recruitment

stretching/mobility: also dynamic and specific to intended activity

specific warm up :incorporate sport specific movement and skills

a healthy 24 hours in physical activity includes?

performing a variety of types and intensities of physical activity:

moderate to vigorous aerobic (cardio) physical activities of an accumulation of 150 mins per week

muscle strengthening activities using major muscles groups at least twice a week

several hours of light physical activities including standing

a healthy 24 hours of SLEEP

getting 7-9 hours of good quality sleep on a regular basis with consistent bed and wake up times

A healthy 24 hours of SEDENTARY BEHAVIOUR

limiting sedentary time to 8 hours or less which includes:

no more than 3 hours of screen time, and breaking up long periods of sitting as often as possible

INTENSITY

the greater the intensity (overload) of training, the greater benefit

to build strength:heavy resistance (up to 80% of 1-RM)

to build endurance:lighter resistance (40-60% of 1-RM)

for general fitness : lift more moderate resistance

6 Type of Synovial Joints?

plane joint in between wrist

hinge joint in elbow/knee

pivot joint in neck

saddle joint in thumb

condyloid joint in wrist

ball-and-socket joint in shoulder/hip.

What is physical activity?

movement that is produced by the contraction of skeletal muscles, requiring more caloric energy expenditure than at rest

what is exercise?

a SUBTYPE of physical activity consisting of planned, structure, and repetitive bodily movements, done to improve and or maintain one or more components of physical fitness

Developing an exercise program?

plan how you will get from your current/baseline fitness level to your fitness goals

stressing the body gradually over time through physical activity makes the body stronger and more fit

an exercise program is a structured plan done a specific number of times/days per week using a particular workload/intensity, a certain number of times or for a length of time of certain exercises

how can Physical Activity reduce chronic disease ?

engaging in regular exercise can reduce all-cause mortality, including both resistance training (weights) and aerobic exercise

Progression & Maintenance first 6-8 weeks

improvement is quick (10-30% gains)

when progressing ,increase sets, reps or intensity but not all at once:

adding resistance when you can do more than 12 reps with good form

new weight should allow 7-8 reps

attempt an increase of 5%

what is the principle of diminished returns?

rate of of improvement is slower the more fit you become

Monitor progress

progress can track weekly and or monthly but re-take at least every 3 months

put progress logs in a visible place or somewhere you wont forget

for re-assessing fitness to determine if you’ve met a goal, use the same assessment for comparison as used for baseline assessment

shouler & chest

DELTOID: move glenohumeral (shoulder) joint up, abducts, flexes (anterior fibres) & extends (posterior fibres ) arm

PECTORALIS MAJOR: flexes adducts & medially rotates arm

Order of Screening Assessments?

1. health questionnaire and consent forms (doctors clearance if needed)

2. resting cardiovascular measurements (heart rate and blood pressure)

3. physical fitness testing (depending on level of certification, you may have limitations on types of fitness tests you can perform)

Heart Rate methods of Measurement?

palpation: carotid artery and radial artery

heart rate monitor

stethoscope

normative values (adults):

60bpm-100bpm

less than 60 pbm (bradycardia) in untrained individuals or more than 100 bpm (tachycardia) requires referral

Skill-Related fitness: Reaction Time

refers to the amount of time it takes to respond to a stimulus

Life expectancy and Wellness?

life expectancy in north america has continued to grow but so has chronic disease rates

Fitness

physical fitness is a set of attributes we posses (or dont) that allows the bod to respond to or adapt to the demands and stress of physical effort (exercise)

Health related fitness & Skill Related fitness

Ten most common chronic diseases in canada

1.dementia

2. chronic obstructive pulmonary disease

3. ischemic heart disease

4. cancer

5. osteoporosis

6. diabetes

7. mood/anxiety disorders

8. hypertension

9. osteoarthirtis

10. asthma

musculoskeletal system?

relating to the musculature and skeleton togther , includes bones, muscles, tendons, ligaments and soft tissue

muscle cells

are often called muscle fibers beause they are long and narrow when relaxed, specialized contractile cells organized into tissues that move body parts or temporarily alter the shape of internal organs

Muscle Anatomy?

muscle consist of individual muscle cells, or muscle fibres, connected in bundles

muscle fibres are made up of smaller units called myofibrils

strength training causes the size of individual muscle fibres to increase by increasing the number of myofibrils

Body Weight (Calisthenics) exercise?

no equipment needed

can be done anywhere

functional

fundamental movement patterns can all be done with bodyweight and are challenging to do with correct form

Address Barriers & Identify Strategies to Overcome

predict accordingly by identifying probable barriers and determining how to avoid them (or at least limit their impact)

expect and plan for the fact that your adherence will not be perfect , progress wont be linear, plans will need adjustment as you go and plateaus will occur

what are BENEFITS of physical activity

improved performance. of physical activities will increase muscular strength & endurance, increase motor coordination

injury prevention

improvs body composition, increases % of muscle and increases metabolism

enhanced mental health, self-image & quality of life

prevention & management of chronic disease, improves glucose metabolism and bone density

what is Overload Principle when ready to progress?

the FITT components should be manipulated properly for gradual increase in overload

change one variable while the other variables stay constant (avoid increasing time ,intensity and frequency all at one)

time and intensity are often inverse

allow time for the body to adapt before adding further increase in overload

examples of Healthy Lifestyle Behaviour?

regular physical activity

regular exercise

minimizing sedentary behaviour

avoiding excessive sitting

proper nutrition

maintaining healthy body composition

proper sleep habits

effective stress management

AGONIST/PRIME MOVER & SYNERGIST + ANTAGONIST

(muscle can work with each other or against each other)

AGAONIST/PRIME MOVER muscle that has the major responsibility for causing a particular movement

ANTAGONIST: muscle that opposes or reverse a movement

SYNERGIST assist prime mover by providing additional help or reducing undesirable movement

Skill related Fitness: COORDINATION

refers to the ability to perform motor tasks accurately and smoothly using body movements and senses

Strength Adaptations?

Hypertrophy: increase in the size of muscle fibres ,usually stimulated by overload

Atrophy: decrease in the size of muscle fibres ,usually caused by an inactivity (principle of reversibilty)

What are factors that CAN affect Heart Rate?

family history/genetics

body position

emotions/stress

body size/overweight/obesity

medication use

temperature

what are factor that CAN affect Blood pressure ?

age, genetics, gender

overweight/obesity

Inactivity

diet (salt)

alcohol

diabetes

smoking

stress

sleep apnea, cholesterol, pregnancy, body position, diseases

Quadriceps?

rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius,

ACTION: extension at knee

rectus femoris: flexion at hip

Back

Erector Spinae: extension of spine

Latissimus Dorsi: extends ,adducts, medially rotates arm

Trapezius: elevates, retracts & laterally rotates scapula

Rhomboids: elevates retracts & medially rotates scapula

Fundamental Movement Patterns?

a comprehensive and balanced program inludes ALL patterns:

1. HINGE

2. SQUAT

3. LUNGE

4. PUSH

5. PULL

6. TWIST

Frequency

CSEP recommends at least 2 days/week allow ONE full rest day between workouts for a given muscle group

Developing an Exercise Program

1. complete a health screen

2. collect baseline data

3. set goals

4. create an exercise plan, use FITT principle to set program, apply other training principles

5. develop tools for monitoring progress

6. address barriers and determine strategies to overcome them

Origin & Insertion

Origin: proximal attachment, attached to the immovable or less movable bone

Insertion: distal attachment, attached to the moveable bone ,creates movement by moving bone towards origin

when a muscle contracts it ALWAYS PULLS the insertion towards the origin IT CANNOT PUSH

Leading Causes of death in Canada

1. cancer

2. heart disease

3. accidents

4. cerebrovascular disease

5. chronic lower respiratory disease

6. diabetes mellitus

what are the 3 components of Human Movement Paradigm & Giudelines?

Physical Activity, Exercise and Sedentarism

Washing face, dressing ,typing ,driving a car is an example of?

light/low fitness

normal walking, walking downstairs, bowling, mopping is an example of?

moderate fitness

brisk walking, lawn mowing, shoveling, social dancing is an example of?

vigorous/moderate fitness

Warm Up Phase

Increased heart rate, blood pressure and respiratory rate: blood flow to muscles , oxygen delivery

Increased muscle temperature : faster force development, increased strength and power , decreased synovial fluid viscosity in joints

Beginner Resistance Training Status

current program: not training or just began

training age: 2 months of training

frequency per week : 1-2 times

Training stress: no

technique experience and skill: none

Intermediate Resistance training status

current program: currently training

training age: 2-6 months

frequency per week : 2-3 times

Training stress: medium

technique experience and skill: basic

Advanced Resistance Training Status

current program: currently training

training age: 1+ year

frequency per week : 3-4 times

Training stress: high

technique experience and skill: high

Endurance Exercise Prescription

Frequency days/week: 2-4

Intensity weight: low 40-60% 1-RM

(Time)

Reps: High 15-25 reps

Sets: 1-5 sets

Rest: 1-2 mins