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.
