Anatomy Flashcards
Ipsilateral vs contralateral
Ipsilateral: same side; different joint (arm/leg abducting)
Contralateral: other side, different joint movements (sprinter’s position)
Normal ROM for: Dorsiflexion Plantarflexion Knee flexion Knee extension Hip flexion Hip Extension Hip abduction/adduction Hip IR/ER Shoulder flexion/extension Glenohumeral IR/ER Shoulder abduction/adduction
Dorsiflexion: 20 Plantarflexion: 50 Knee flexion: 130 Knee extension: 0 Hip flexion:120 Hip Extension: 30 Hip abduction/adduction: 45/30 Hip IR/ER: 35/45 Shoulder flexion/extension: 180/60 Glenohumeral IR/ER: 45/90 Shoulder abduction/adduction: 90/0
11 systems of human body & 3 subdivisions of nervous
Skeletal, Nervous, Muscular, Cardiovascular, Lymphatic, Respiratory, Digestive, Urinary, Reproductive, Endocrine, Integumentary (skin), 3 sub… Proprioceptive (body awareness, Vestibular (inner ear) & Enteric (gut-brain axis.)
How many bones in human body? What are two sections? How many bones in them?
206 bones
126 appendicular
80 Axial
Axial skeleton vs Appendicular skeleton
Axial Skeleton
Skull (8 bones)
Rib cage
Vertebral column
Appendicular Skeleton
Upper and lower extremities
Shoulder and pelvic girdles
Bone Growth?
Bones undergo remodeling throughout life cycle:
Osteon is the basic unit
Osteoclasts break down old bone tissue
Osteoblasts build up new bone tissue
Bones remodeling is the constant process of these cells
As children Osteoblasts are more active, as we age Osteoclasts become more active.
Basic unit of Skeletal, muscular, and nervous system?
Osteon
Sarcomere
Neuron
Vertebral column
Vertebral column: A series of irregularly shaped bones called vertebrae that houses the spinal cord – 33 bones
Cervical has 7 bones
Thoracic has 12 bones
Lumbar has 5
Sacrum & Coccyx are 9 fused triangle attached to pelvis (Coccyx is tail bone)
Importance of weight bearing exercise
Weight bearing exercise-exercise force the body to work against gravity
To increase BMD (bone mineral density, takes roughly 6-months), a minimum of 75% of 1rm is needed. Dr. Kraemer and women and weights.
Swimming and cycling are not / Tracy Anderson
Help build and maintain bones, muscles, and connective tissues, burns lots of calories
Bone properties. What are bones composed of?
Composed of calcium carbonate, calcium phosphate, collagen, & water
60-70% of bone weight - calcium carbonate & calcium phosphate
25-30% of bone weight – water
Collagen is structural protein found in connective tissues and skin that provides some flexibility & strength in resisting tension.
Aging causes progressive loss of collagen. According to the CDC, One in five hip fracture patients dies within a year of their injury.
What are joints?
One bone that articulates with another bone
Joint motion is referred to as arthrokinematics
Roll: Rolling on joint surface. For example a ball or Femoral condyles rolling over the tibial condyles
Glide: Sliding of a joint surface across another
Ice skator or Tibial condyles moving (sliding) across the femoral condyles during a knee extension
Spin: Rotation of one joint surface on another
Spinning on a table or humerus during external / internal rotation
Osteopenia vs Osteoporosis
Osteopenia is a condition that begins as you lose bone mass and your bones get weaker (precursor to osteoporosis)
Osteoporosis: A disease in which the bones become extremely porous and subject to fracture and slow healing especially in women post menopause.
Mortality in elderly patients one year after hip fracture: 14-36% ; 5yr survival rate is 50%.
Skeletal system
Cranium (6 lobes) - Frontal -Occipital -Parietal (2) -Temporal (2) Maxilla (upper jaw) Mandible (lower jaw)
Spine (33 bones):
Cervical – 7 vertebrae
Thoracic – 12 vertebrae
Lumbar – 5 vertebrae
Ribs –24 total (first 7 true, last 5 false)
Sternum (Xyphoid process)
Appendicular skeleton
Pelvis:
- Ilium - Ischium - Pubis (symphysis)
Limbs:
- Lower Body (52 bones in feet):
- Femur (biggest)
- Patella
- Tibia
- Fibula
- Tarsals
- Metatarsals
- Phalanges
Upper Body: (54 bones in hands)
- Scapula - Humerus - Ulna - Radius - Carpals - Clavicle - Metacarpals - Phalanges
Design a workout for a new client whose 70-years young and wants to get into better shape.
Before training them, what are two things you need to do? PAR-Q, See How They’re feeling, REMEMBER THE 5’S’
Show Up on TIME, SMILE, Science, Service, Sales,
Template:
Warm – up: Stand one leg, core activation,
- Core Pattern: Step-Up
a. Core Pattern: Push-Up on bar (regressed)
b. Accessory: Single Leg Balance Catch - Core Pattern: Squat
a. Core Pattern: Cable Row
b. Accessory: Planks - Core Pattern: Bridge
a. Core Pattern: Face Pull
b. GAME: Sit up as fast as the can when you say a state vs capitol.
(last core pattern could be accessory)
4-things that Show Up Fitness Trainers are challenged to do EVERY SINGLE WORKOUT?
1) Learn something new
2) show them new exercise
3) say name 3x
4) Get engaged/involved
How many muscles? Function of muscles?
Structures: The 646+ muscles of the body
Function: Locomotion Manipulation of the internal environment via nervous system. Maintaining posture Thermogenesis (generation of heat)
Anatomy of a muscle.
What is fascia? Epimysium? Perimysium? Endomysium?
Fascia = Connective tissue (dense collagen “protein” matrix, think Sausage)
Epimysium - Connective tissue surrounding the muscle.
Perimysium – A sheath of tissue surrounding a bundle of muscle or fascicles
Endomysium - Connective tissue surrounding a single fiber (also called a “myofibril”)
Anatomy of a muscle.
Filaments? (Myosin/actin)
Sarcomere?
Troponin
Myosin: thick filament
Actin: thin filament
Sarcomere: Structural contractile unit of muscle separates muscle cells
Troponin: Protein complex. Confers w/ calcium
Sliding filament theory of muscle function
Brain sends a nerve impulse (called an action potential)
The action potential arrives at the nerve terminal and causes the release of acetylcholine (neurotransmitter ACH)
ACH travels across the neuromuscular junction and stimulates the SR to release calcium ions throughout the muscle.
As calcium is released it binds with troponin that is situated along the actin filaments. Troponin moves away from binding sites
The binding causes a shift to occur with tropomyosin. Because these chemicals have a high affinity for calcium ions they cause the myosin cross bridges to attach to actin and flex rapidly
For contraction to contiune the myosin cross bridges must detach, “recock” / power stroke
What is a motor unit
How can we create stronger muscle contractions?
a single neuron and all of the associated muscle fibers it enervates.
By recruit more motor units by invoking a greater “volition” aka intensity i.e. increasing the load of a movement or going to maximal fatigue aka face plant = volitional fatigue
Type 1 vs type 2 muscle fibers. How to engage type 2s?
Type I: Slow Twitch (FAT / AEROBIC) Smaller in size Long-term contractions (stabilization) More distal / spinal stabilizers / SITS Higher in capillaries, mitochondria, and myoglobin Increased oxygen delivery Produce less force Slow to fatigue
Relative involvement: 800m run, marathon, distance cycling
Type II: Fast Twitch (CARBS / ANEROBIC greater EPOC)
Lower in capillaries, mitochondria, and myoglobin
Decreased oxygen delivery
Larger in size
Produce more force (Plyo/ reactive drills) DYNAPENIA
Quick to fatigue
Short-term contractions (force and power)
More proximal / larger
Relative Involvement: 100m sprint, Olympic weight lifting, basketball, jumping
Heavy – 75-100% - HEAVY & SLOW
Volitional Fatigue – FACE PLANT
Power (F x V) - LIGHT & FAST
What is the Nervous system? How many sub divisions?
The Nervous System monitors the internal and external environment and responding (when necessary) by initiating muscular or glandular activity.
The brain is the only organ that doesn’t have nerves, it doesn’t feel pain, only distributes it.
The nervous system is comprised of two main components
The Central Nervous System (CNS) is composed of the brain and spinal cord
The Peripheral Nervous System (PNS) is the nerves that communicate with the CNS
How does nervous system work?
Sensory
The ability of the nervous system to sense changes in it’s environment (both internally and externally). Afferent nerves.
Integrative
The ability of the nervous system to analyze the sensory information to allow for proper decision making, producing the appropriate response.
Motor
The neuromuscular response to the sensory information. Efferent nerves.
What is proprioception?
Close your eyes….. Spin around 5 times. Now touch your noes. How did you know where your nose is? Proprioception is the body’s ability to sense the relative position of adjacent parts of the body. Training the body’s proprioceptive abilities can improve balance, coordination, and enable the body to adapt to its surroundings without thinking about movement.
Thus, it becomes important to train the nervous system efficiently to ensure proper movement patterns. Motor behavior.
“I fear not the man that has practiced 10,000 kicks once, I fear the man who has practiced 1 kick 10,000 times.” Who said it?
Bruce Lee - martial artist/director
Basic unit of nervous system? what is it composed of? what is dynapenia?
The basic unit of the nervous system is the neuron.
Neurons are composed of three main parts:
Cell body
Cell organelles which include: nucleus, mitochondria, lysosomes, and Golgi complex. Mito = powerhouse of the cell.
Axon
Provides communication from the brain / spinal cord to the rest of the body
Dendrites
Gather information from other structures of the body
Dynapenia: loss of strength due to age
Peripheral nervous system?
Contains 12 cranial nerves and 31 pairs of spinal nerves
Provide a connection for the nervous system to activate different organs i.e. muscles.
Relay information from the organs back to the brain, providing a constant update of the relation between the body and the environment (sensory information).
Signals being sent travel over 400mph!
The PNS is broken up into the somatic and autonomic nervous systems
The somatic nervous system (soma prefix means body) consists of nerves that serve the outer areas of the body and are responsible for the voluntary control of movement.
The autonomic nervous system supplies input to the involuntary systems of the body i.e. heart, lungs, circulatory system.
The autonomic system is further dived into the sympathetic and parasympathetic nervous systems AKA FIGHT OR FLIGHT.
Neural and muscular adaptations to resistance training?
Increases in strength due to short term training are results of neural adaptations (8-20 weeks). - Set expectation. Give 3 months to see good results. Not 30 days.
Agonists, antagonists, synergists, stabilizers?
Agonists: muscles that act as prime movers (Deltoid)
Synergists: muscles that assist prime movers during functional movement patterns (Triceps / Rhomboids / Traps)
Antagonists: muscles that act in direct opposition to prime movers (Latissimus Dorsi)
Stabilizers: muscles that support or stabilize the body while the prime movers and the synergists perform the movement patterns (3: Rotator Cuff, core, glutes - posterior tilt)
Types of connective tissue
1) Loose connective tissue (under skin)
2) Adipose tissue
3) Blood
4) Fibrous connective tissue (forming a ligament)
5) Cartilage (at end of bone)
6) Bone
Catabolic vs anabolic
Catabolic: Cortisol Catecholamine's (adrenaline noradrenaline) Glucagon (pancreas) - breaks down glycogen in liver
Anabolic:
Testosterone
Human Growth Hormone
Insulin
What is periodization?
Periodization made easy… the changing of program variables… FITT (frequency, intensity, time, type)
Specificity of training?
If you overload endurance, you don’t get a hypertrophic effect. If you train for power you won’t really improve your endurance. Specific Adaptation to imposed Demands (SAID) - girls won’t get big traps unless you do tons of OH, olympic, heavy farmer’s walks
General Adaptation Syndrome
GAS (General Adaptation Syndrome)
-General adaptation syndrome describes the body’s short-term and long-term reaction to stress.
Alarm (shock)-the alarm reaction, is the immediate reaction to a stressor. In the initial phase of stress
Adaptation- body adapts to the stressors it is exposed to.
Exhaustion-the stress has continued for some time. The body’s resistance to the stress may gradually be reduced (plateau), or may collapse quickly.
Isometric, Isotonic (eccentric, concentric) contractions?
Isometric (planks):
No change in muscle length.
Training this way increases strength at the joint angle used
Great for:
- Increasing Stabilization
- Rehabilitation (Wall Sits for patella tendinitis)
- Improves strength at weakest point (sticking point during a bench which can be found during super slow eccentrics)
Isotonic
-Indicates that there is a change in muscle length.
2 Types:
Concentric:
- Muscle shortens against resistance (when you should breath out)
- Optimizes speed and power (velocity training)
Eccentric:
- Muscle lengthens against resistance (the easier portion)
- 20 – 50% stronger eccentrically than concentrically – super overload
- More damage (DOMS -Delayed onset muscle soreness)
- Nordics / Pull-ups (be careful with volume)
Purpose of warmup?
Purpose of a warm-up:
Increase body temp to potentially decrease risk of injury
Prepare individual for the demands of exercise physically and psychologically
Stable > Strong > Powerful
Endurance training (movement competency), hypertrophy, strength, power.
1-3 MINS WARMUP
17 muscles of shoulder? 17 actions of humerus scapula, 1 action of 17 mucles
1: bones involved: humerus, clavicle, scapulae
2: SITS
3: finish off majors/minors: teres major, rhomboid major/minor, pectoralis major/minor
4: muscles you can palpate: Deltoid (1 muscle, 3 parts), bicep brachii, tricep brachii, latisimuss, trapezius (1 muscle, 3 parts - upper/mid/lower)
5: coracobrachialis, serratus anterior, levator scapulae
Actions: Humerus: Flexion: 160 Extension: 60 ER: 90 IR: 45 Abducts: 180 Adducts Horizontal abduction: 90 Horizontal adduction Scaption: 30 of horizontal adduction
Scapulae: Elevation Depression Protraction Retraction Upward Rotation Downward rotation Anterior tilt Posterior tilt
4 joints of shoulder?
1: Gleno-humeral joint (GH)
2: Sterno-clavicular joint (SC)
3: Acromio-clavicular joint (AC)
4: Scapulo-thoracic joint (ST)
Shoulder is most mobile joint in body - lacks stability
Most injuries and pain (overuse) are associated w/ instability of shoulder joint, especially in OH sports (baseball, volleyball, swimming)
How many reps for eccentric push ups/pull ups for beginners? why?
3-5. Causes a lot of stress
Rep ranges for muscle strength, hypertrophy, endurance, power?
1-5 = maximal strength (85-100%) 6-12 = hypertrophy (75-85%) 12+ = endurance (less than 70%) 1-10= power (30-45%) VELO=FAST
How to structure 3 goblet squats for clients?
1: Choose weight that should be fairly easy - 15ish reps. ask them. If easy…
2) Choose heavier weight they can do for 12. If knee valgus, correct it. If good form and can go heavier…
3) choose heavier weight for 3rd set (don’t compromise form for weight though)
Why might you want to do push ups on DBs or to a bar?
Neutral wrist position - less stress on wrists
What is glenohumeral glide?
Front of shoulder glides forward?
Why might a hip hinge into upright row be bad idea?
Might as well separate the two in a superset bc you can hinge a lot more than you can press so you’re compromising hinge
Why might a hip hinge into upright row be bad idea?
Why might doing OH press right after push ups be bad?
Might as well separate the two in a superset bc you can hinge a lot more than you can press so you’re compromising integrity of hinge.
Give triceps/shoulder a break
Supraspinatus
ORIGIN: SUPRASPINOUS FOSSA
INSERTION: GREATER TUBEROSITY OF THE HUMERUS
ACTION: (1) STABILIZE THE HEAD OF THE HUMERUS INTO THE GLENOID CAVITY, (2) ABDUCTION IN THE FRONTAL PLANE. (STABILIZATION OF THE GLENOHUMERAL JOINT IS THE PRIMARY ROLE OF EACH ROTATOR CUFF MUSCLE).
Shoulder movement: Flexion Extension Abduction Adduction External (lateral) rotation Internal (medial) rotation
Flexion: Pectoralis major (clavicular portion) Anterior deltoid Biceps brachii Coracobrachialis
Extension: Latissimus dorsi Teres major Pectoralis major (sternal head) Teres minor Infraspinatus Triceps brachii (long head) Posterior deltoid
Abduction:
Supraspinatus (beginning portion, then med delt)
Medial deltoid
Adduction: Latissimus dorsi teres major triceps brachii (long head) Pectoralis major (costal part)
ER:
Infraspinatus
Teres minor
Posterior deltoid
IR: Subscapularis Teres major Pectoralis major Biceps brachii (long head) Anterior deltoid Latissimus dorsi
Infraspinatus/teres minor
Origin: Infraspinous fossa
Insertion: Greater tuberosity of the humerus
Action: 1) Stabilize head of humerus into the glenoid cavity
2) External rotation, horizontal abduction, extension
3 oblique muscles?
Transverse abdominis, external/internal obliques
4 rotator cuffs and their functions?
Primary function: stabilize humerus in glenoid fossa
Supraspinatus: abduction
Infraspinatus: ER, extension, horizontal abduction
Teres minor: ER, extension, horizontal abduction
Subscapularis: IR, adduction
Scapula function and muscles involved
Upward rotators:
Upper/lower trapezius
Serratus anterior
Downward rotators: Levator scapula Rhomboids Pectoralis minor Latissimus dorsi
Elevators (usually w/ flexion):
Upper trapezius
Levator scapula
Serratus anterior
Depressors: (usually w/ extension):
Pectoralis minor/major
Lower trapezius
Latissimus dorsi
Protractors (horiz. Adduct.):
Pectoralis minor
Serratus anterior
Retractors (horiz. Abduct.):
Middle trapezius
Rhomboids
Anterior tilt of scapula:
Pectoralis minor
Rhomboids
Levator scapula
Posterior tilt of scapula:
Serratus anterior
Upper/lower trapezius
Latissimus dorsi
DIE HARD :
1) Depression of scapula
2)
internally rotate
3)
extend
4)
horizontally abduct
5) adduct
6) retract
7) downwardly rotate
Subscapularis
Origin: Subscapula fossa scapula
Insertion: lesser tuberosity of the humerus (other 3 rotator cuff muscles insert on greater tuberosity)
Action: IR, Adduction, extension
Elbow joint: bones? Actions? Muscles involved?
Bones:
Humerus and ulna (radius is not considered elbow joint)
Actions:
Flexion: Bicep brachii (works best supinated), brachialis, brachioradialis (works best neutral)
Extension: Triceps
Open vs closed kinetic chain movement
Closed: most distal region is stationary (squat)
Open: most distal region is moving (leg extension)
type 1 vs type 2 diabetes
type 1: pancreas no longer produces insulin so you need to take insulin when your blood glucose is too high
type 2: insulin resistance
What does BMI not take into consideration?
Lean body mass
What are the mechanisms and variables for hypertrophy?
Mechanisms: STD (Stress, tension, damage)
Variables: VFI (volume, frequency, intensity)
Android vs Gynoid obesity
In the android type of obesity, the person stores fat around his or her abdominal region. As such, these individuals are usually pictured as having an apple-like body shape. … For the gynoid type of obesity or fat distribution, the excess fat are being deposited somewhere at the hip and thigh areas (pear like)
Hip movement:
Hip extension muscles
Hip flexion:
Hip Abduction
Hip Adduction
Hip External Rotation
Hip Internal Rotation
Hip Extension: Gluteus Maximus Biceps femoris Semitendinosus Semimembranosus Adductor Magnus (assistor)
Hip Flexion: Iliacus/psoas major (iliopsoas) Pectinius/gracilis Tensor Facia Lata Adductor longus Adductor brevus Adductor magnus Rectus femoris Sartorius
Hip Abduction: Gluteus Medius Gluteus minimus and upper glute max Sartorius (assistor) Tensor Facia Lata (assistor)
Hip Adduction: Pectineus Adductor Magnus Adductor longus Adduction brevis Gracilis
Hip External rotation: Piriformis (1-4 = deep 6 rotators) Quadratus Femoris Obturator internus and externus Superior and inferior gemellus Gluteus maximus/glute med post. Sartorius
Hip Internal Rotation: All adductor muscles Pectineus Glute minimus / medius ant. fibers Tensor Facia lata
Knee flexion
Knee extension
Knee flexion: Biceps femoris Semitendinosis Semimembranosis gastrocnemius (bi articulate) Assistors: gracilis, sartorius, popliteus, plantaris
Knee extension: Rectus femoris Vastus lateralis Vastus medialis Vastus intermedius Assistor: TFL
Systolic vs diastolic blood pressure
Systolic blood pressure (the first number) – indicates how much pressure your blood is exerting against your artery walls when the heart beats.
Diastolic blood pressure (the second number) – indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.
SAID principle
In physical rehabilitation and sports training, the SAID principle asserts that the human body adapts specifically to imposed demands.
Jumping rope is aerobic or anaerobic? So which muscle fibers?
Sprinting?
Aerobic so type 1 - type 1 muscle fibers can grow, but type 2 will probably grow larger
Sprinting: anaerobic
Why, based on science, could you make the argument that women should be lifting heavier than men?
What percent of your 1 RM do you need minimum in order to stimulate bone remodeling? How long does it take?
Estrogen - when women are in menopause, estrogen levels DRASTICALLY decrease, so body leaches calcium out of the bones so in order to stimulate the bone to remodel, you need to lift weights (women get more osteoporosis bc of this)
75% (weight you can do for 10 reps). Takes like 6 months. Good amount of time!!!
What is a calorie? How many calories for deficit or weight gain? Multiplier?
Calorie is a unit of energy and is defined as the amount of heat energy required to raise the temperature of 1 gram of water 1 degree celsius. A CALORIE IS A UNIT OF MEASUREMENT
BMR = weight x 9 girl 10 guy (deficit) BMR = weight x 11 girl 12 guy (surplus)
1.375 gen pop (99% of clients)
1.55 (4-5 HARD workouts)
1.725 (6+ workouts)
1.9 (double days)
2+ (crossfitter/athletes)
What is the process of digestion?
1) Mouth: chewing and saliva break down food
2) Esophagus: muscular tube that connects pharynx (throat) to stomach (a value called Lower Esophageal Sphincter is located just before stomach and opens to let food pass into stomach and prevents food from moving back up from stomach)
3) Stomach: organ with strong muscular walls. It holds the food and mixes it with acid/enzymes that continue to break food down into liquid/paste.
4) Small intestine: Almost 20 ft long, is the workhorse of the digestive system. It continues to breakdown food with enzymes released by pancreas and bile released from liver. It is made of 3 segments (duodenum continues breakdown of food, and jejunum/ilium mainly responsible for absorption of nutrients)
5) Pancreas: Produces digestive enzymes and secretes them into duodenum. These enzymes breakdown protein, fats, carbs
6) Liver: Mainly makes and secretes bile, and processes/purifies blood which contains newly absorbed nutrients that are coming from small intestine. Bile has 2 main purposes - helps absorbs fats and carries waste from liver that cannot pass through kidneys
7) Bile made in liver travels to small intestine through bile ducts. If bile isn’e needed immediately, it is stored in gall bladder. Gall bladder sends stored bile into small intestine to aid in digestion of food.
8) Colon (large intestine): 5-7 ft long muscular tube that connects small intestine to rectum and is responsible for processing waste so deification is easy
9) Rectum is 8 inch chamber that connects colon to anus. Rectum receives stool from colon, sends signals to brain if there is stool to be evacuated, and holds stool until evacuation can happen.
10) Anus consists of pelvic floor muscles and 2 anal sphincters (internal and external). They detect contents in rectum, determine whether the contents are liquid, gas or solid, and then control when stool should/shouldn’t be excreted from body.
How does blood flow through heart?
Veins bring blood to heart. Arteries bring blood away from heart to body.
Blood comes in superior/inferior vena cava and goes to right atrium, then right ventricle then into right/left pulmonary (lungs) arteries. In lungs, body gets rid of CO2 and picks up O2. Blood goes into left atrium and then down into left ventricle, blood then goes through aorta and pumped to the rest of the body
Sprain vs strain
Sprain is ligament
Strain is to tendon or muscle
what does STD stand for in training
mechanical tension (most important), muscle damage, metabolic stress
https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx
Why might a type 2 diabetic get woozy when working out? What do you do if this happens?
Muscles are taking in glucose. Glucose begins to run low. So our liver, lungs, heart, skin, in their case brain isn’t getting enough oxygen so they can pass out. So eat glucose tablet
If it happens, baby them, tell them its totally fine, and get them glucose
Why might someone not lose weight by doing cardio?
They think they burn more than they do and then they eat it right back. Walking could even be better at times like Greg says bc it doesn’t make you feel hungry
