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Level 2 Student Manual
Level 2 Certificate in Fitness Instructing (Physiology & Anatomy)
Active IQ Suite 3 • Unit 4 Cromwell Business Centre • New Road St Ives • Cambridgeshire • PE27 5BG Phone 01480 497650 • Fax 01480 467997
© Active IQ Document AIQ000350
CONTENTS UNIT 1 – Exercise and Fitness Knowledge Level 2 The Components of Fitness Total Fitness Physical Fitness Factors affecting physical fitness The Circulatory system The Respiratory System Monitoring Exercise Intensity The benefits of exercise on the heart. lungs and circulatory systems The Skeletal System Joint Actions The Neuromuscular System Energy systems applicable to exercise Healthy eating and basic nutrition Physical activity considerations for older adults Physical activity considerations for Pre and Post Natal Women 4 5 5 9 14 24 28 30 32 48 51 65 71 77 80 © Active IQ Document AIQ000350 2 .
© Active IQ Document AIQ000350 3 .
Health The concept of health was defined in 1946 by the World Health Organisation.” © Active IQ Document AIQ000350 4 . This can be achieved through appropriate questioning at the consultation stage and an understanding of the individual components of fitness.Unit Exercise and Fitness Knowledge Level 2 1 Aim: To provide students with a knowledge of anatomy and physiology and how it relates to exercise and fitness Learning Outcomes: By the end of this unit you will be able to • • • • • • • Describe the components of fitness Describe the heart. physical and social well being. not merely the absence of disease. The definition is as follows: “A complete state of mental. If a client indicates that they have the objective of ‘getting fit’ the instructor should ascertain precisely what the client means. lungs and circulatory systems Describe the skeletal system Describe the neuromuscular system Describe the kinesiology applicable to exercise Describe the energy systems applicable to exercise Describe the additional pre-activity screening procedures necessary for activity sessions involving individual older adults or pre-and post-natal clients The Components of Fitness In order to understand client’s objectives and design appropriate training programmes it is important that the fitness instructor develops an understanding of the concepts and components of fitness.
If an individual performs a certain type of training they will obtain specific training adaptations.” McArdle et al (2001).harmony with a positive mental state Medical fitness . define fitness as: “A state of well-being that provides optimal performance. yet they would perform at novice level if they decided to participate in the other discipline.Total Fitness The model of ‘total fitness’.” This definition of fitness is thought provoking as it suggests that fitness is attained once the body adapts to any stresses placed upon it.free from injury. © Active IQ Document AIQ000350 5 . an elite marathon runner would be considered fit by the majority of people. even though they are an elite athlete in their own field. following the same theme.” Both definitions suggest that successful performance is a factor in fitness. define physical fitness as: “Attributes related to how well one performs physical activity. disease and illness from a medical standpoint Nutritional fitness . because fitness means different things to different people. The human body can be considered a master adapter. This concept can prove problematic due to the extremely diverse nature of physical performance. For example. as it is well equipped to adapt structurally and functionally to a wide variety of stimuli. the best possible is required for complete wellness: • • • • • Physical fitness Mental and emotional fitness . Some attempts to define fitness are listed below: Roberts and Roberts (1997).good nutritional intake for fuel. Some would also consider an Olympic weightlifter to be fit. states that of the following. A definition of fitness that takes an approach other than physical performance is as follows: “Fitness is the successful adaptation to the stresses of one’s lifestyle. As a concept it is difficult to provide a definitive definition. growth and repair Social fitness – healthy interaction with others Physical Fitness Fitness can be defined in many different ways. If the weightlifter attempted to compete in a marathon they would almost certainly perform badly. Both athletes possess the capacity to compete at a high level in their own sport.
swim or balance will be determined by their personal profile in terms of the individual components of fitness. transport and utilise oxygen during exercise. If the stresses of an individual’s lifestyle include little or no physical stimuli (the stereotypical “couch potato”) then the body will adapt accordingly. Providing neither individual attempts to perform any activity outside of their current physical capabilities they can both be considered fit. they will obtain aerobic fitness gains. These modes of exercise are common and the ability to perform them is desirable to those who struggle to perform physical activity without getting very short of breath. swim and cycle for prolonged periods of time. jog. No single component of fitness will allow an individual to perform all of these tasks successfully. Aerobic cardiovascular fitness refers to the ability of the heart and lungs to take in. but only in relation to the activities that they frequently perform. © Active IQ Document AIQ000350 6 . There are five components of Physical Fitness: • • • • • Cardiovascular fitness Muscular Strength Muscular Endurance Flexibility Motor Skills Cardiovascular fitness Cardiovascular fitness includes both aerobic and anaerobic fitness. Each component will determine the ability of an individual to successfully perform specific physical tasks. lift. Fitness is a general term for a concept that consists of many distinct and individual components. Each component is defined and some examples of activities requiring each component have been provided. To understand the concept of fitness more thoroughly it is important to examine the individual components that contribute to physical fitness. throw. The general public are likely to associate cardiovascular fitness with ‘being fit’ as it is the component of fitness that allows individuals to walk. jump. cycle. When most nonexercising individuals resolve to ‘get fit’ they are more likely to throw themselves into jogging or cycling than getting to the gym and participating in resistance training or some other mode of exercise. run. The ability of an individual to walk. The aerobically trained individual will be fit for aerobic activity and the “couch potato” will be fit for sitting in front of the TV and eating junk food. Below is a list of the components of physical fitness. sprint.If the stresses of an individual’s lifestyle include appropriate and progressive aerobic exercise.
Firstly. Examples of activities requiring cardiovascular fitness include marathon running. Examples of activities that require anaerobic conditioning vary greatly. with enhanced levels of strength everyday submaximal tasks require a lesser percentage of the individual’s maximal effort. Muscular strength Muscular strength can be defined as the maximal amount of force a muscle or group of muscles can generate during one contraction. The anaerobic energy pathways will be recruited when the rate and intensity of muscular contractions exceed the ability of the body to supply oxygen to the target muscle and thus produce energy aerobically. adaptations will occur that allow the individual to delay the onset of fatigue or perform exercise at a higher intensity prior to fatigue. Anaerobic cardiovascular fitness is associated with the ability to produce energy without oxygen. Secondly. They range from extremely short but intense contractions of up to 10 seconds in duration (creatine phosphate system). thus making the task easier. © Active IQ Document AIQ000350 7 .The individual that is better able to utilise oxygen during activity will be able to exercise at greater absolute exercise intensities without relying on the fatigue inducing anaerobic energy pathways. to activities that are less intense but may last up to approximately 2 minutes in duration (the lactate system). In practice. weight training. The development of enhanced muscular strength is useful for two key reasons. jumping and team / racquet sports involving multiple short sprints and changes of direction. the individual is able to produce a greater maximal force when required to do so. crosscountry skiing. this means that a person with good cardiovascular fitness will be able to go faster for longer without fatigue. Examples of activities requiring maximal strength include heavy weightlifting and lifting / moving heavy objects. Some examples of anaerobic activities include sprinting. If the body is trained consistently using exercises that challenge the anaerobic energy pathways. long-distance cycling and walking briskly for prolonged periods.
walking up stairs. If range of movement is diminished at one joint there will be a knock-on effect up and down the chain as the body tries to compensate for the lack of normal movement. Many individuals only dabble with flexibility by including a few generic stretches as part of a warm-up or cool-down. They include. agility and co-ordination. If uncorrected this process can lead to altered movement patterns. Motor skills Motor skills is a general term for a group of abilities that contribute to controlled and efficient human movement. yoga and everyday normal function. high repetition resistance training and downhill skiing. Examples of activities and sports that require flexibility include gymnastics. The body operates as a kinetic chain with all joints contributing to freedom of movement. One-off maximal contractions (i. be argued that the majority of ‘regular’ clients would derive more benefit from muscular endurance training than from strength training. express maximal strength) are performed very rarely.e. pain and injury. It is common practice for flexibility to be largely ignored as an important component of fitness. Flexibility Flexibility can be defined as the range of movement about a joint or series of joints. © Active IQ Document AIQ000350 8 . gardening. The vast majority of everyday situations that require an individual to exert force require submaximal contractions. dysfunction. Motor skills.Muscular endurance Muscular endurance can be defined as the ability of a muscle or group of muscles to contract repeatedly for extended periods of time without fatigue. power. It could therefore. Activities requiring muscular endurance include: carrying shopping. maintaining a good postural position. The importance of developing and maintaining an appropriate range of motion at all joints should not be underestimated. reaction time. The development of muscular endurance would enhance the ability of an individual to perform commonplace everyday tasks. speed. dance. like all other components of fitness can be improved through appropriate training and feedback. balance. A significant percentage of exercising individuals perform no flexibility training at all. proprioception.
Ectomorphs find it difficult to gain weight (either muscle or fat) and are well suited to weight-bearing aerobic activities such as long distance running. team sports. Endomorphs also tend to possess a reasonable degree of muscle mass. It is important to note that each activity requires different combinations of motor skills. narrow waist and hips. table tennis and golf. They tend to be apple or pearshaped and carry large amounts of body fat. Factors affecting physical fitness Bodytype An individual’s body type will have a significant impact on their ability to perform various physical tasks successfully. The more complex the movementbased task. the higher the motor skill requirement. Sports and activities that require well developed motor skills include gymnastics. Endomorphs are naturally predisposed to fat storage.All human movement requires some degree of motor skills. The somatotyping system suggests that there are 3 distinct body types: ectomorphs. especially those requiring a good power to weight ratio. Ectomorph Mesomorph Endomorph Ectomorphs are naturally thin with little body fat or muscle mass. Mesomorphs are naturally athletic and tend to be suited to a wide variety of sporting activities. A simple system for assessing body type is the visual system of somatotyping. endomorphs and mesomorphs. although this is often overlooked due to the © Active IQ Document AIQ000350 9 . Mesomorphs tend to be naturally lean and muscular with broad shoulders and. juggling. skiing.
an individual with a small frame. but rather a combination of two or more. yet carbonated drinks or drinking quickly may speed the rate up. Activities such as shot putt and hammer throwing may be suited to endomorphs. Smoking Smoking is one of the most significant causes of preventable disease and early death in the UK. heart. 1-2 units per day is believed to help protect against stroke and heart attacks in men over 40 years and post-menopausal women (NHS. pancreatic. social and mental problems. colorectal and cervical cancers and leukaemia. In small quantities. oesophageal. The presence of food may slow this absorption rate down. The faster the alcohol is absorbed. An endomorph with a goal of becoming a competitive marathon runner may need to re-evaluate their objective as they are not structurally suited to this type of activity. A number of diseases can result from smoking: 1. © Active IQ Document AIQ000350 10 . Alcohol is removed and metabolised from the bloodstream by the liver as the blood flows through it. The risks of excess alcohol intake are varied and can lead to a number of physical. excessive drinking can affect your physical and mental health. which equates to over 300 people a day. your work. the effects of alcohol can be detrimental to your health. An understanding of body typing is important when discussing and cementing client objectives. However. and social and personal relationships. It circulates through the liver. Every year it is estimated that around 120. stomach.000 people die as a result of smoking. the higher the blood alcohol level and the greater its effect. ectomorphs are unlikely to succeed in the field of competitive bodybuilding as they have difficulty gaining muscular size. when consumed in larger quantities. Similarly. kidney. liver. bladder. alcohol may be good for your health. Alcohol is absorbed into the bloodstream from the stomach and small intestine. lungs and brain. 20O2). In moderate amounts alcohol can reduce tension and inhibitions and enhance enjoyment. Alcohol Alcohol is a drug that has positive and negative effects on the body and creates dependency in some individuals. little muscle mass and a tendency to store body fat could be considered an ectomorph with endomorphic tendencies. mouth. Cancers Lung. Many individuals are not exclusively one of the body types.predisposition for fat storage. For example. lip and throat. However.
At the same time the digestive.2. The heart pumps faster and more powerfully to supply increased amounts of glucose and oxygen to the brain and skeletal muscles. We respond to stress in a manner referred to as fight-or-flight. emphysema. © Active IQ Document AIQ000350 11 . myocardial degeneration. 3. as they are seen as less useful at that time. The instant that we feel we cannot cope with something we are potentially under stress. The implications for exercising is that smoking leads to a reduced level of oxygen to the heart which means the heart has to work harder Stress We are all susceptible to stress. atherosclerosis and stroke. urinary and reproductive systems are inhibited. In essence this is an alarm response dating back to when our choice was to either fight or run away from any threat. pneumonia. Heart and Circulation Ischaemic heart disease. stomach and duodenal ulcers Deaths Caused by Smoking Smoking causes thirty per cent of all cancer deaths (including at least 80% of lung cancer deaths). aortic system aneurysm. Others Bronchitis. 17% of all heart disease deaths and at least 80% of deaths from bronchitis and emphysema. This makes our body mobilise the resources for immediate physical activity.
© Active IQ Document AIQ000350 12 .Effects of Stress There are many warning signs to show when somebody is suffering from stress. however. If. Asthma Hyperventilation Bronchitis Cancer Fatigue Muscular tension Diabetes Obesity Gender Hypertension Angina Stroke Heart attack Rheumatoid Arthritis Colds Flu Depression Colitis Constipation Diarrhoea Ulcers Breakdown Allergies Migraine Anorexia Males on average are larger. A programme of progressively modified exercise can be beneficial. have a lower body fat percentage and greater upper body strength. Shape of pelvis narrower in males. a person is subjected to stress over a long period of time they run the risk of suffering from any number of complaints (BUPA. Pregnancy Joints become more flexible due to the presence of a hormone called relaxin. Specialist ante/post natal classes advised. A post natal check up is essential before clients can return to exercise. This is largely due to the hormone testosterone. Lack of forgiveness Self-abuse Isolation Intolerance Memory loss Confusion Suicidal thoughts Mood swings Anger Anxiety Worry Sweating Ulcers Dizziness Nervous laughter Bursts of tears Colds Headaches Insomnia Boredom As soon as the fight-or-flight response has worn off the body returns to normal. Not a time to commence a heavy training programme if the woman is usually sedentary. 20O2). Oestrogen is more predominant in females and is responsible for development of the female characteristics.
g. hearing. help prevent falling.g. Consider kinaesthetic awareness e. hips. Need longer warm-up & cool down. The natural ageing process affects all components of fitness. balance. “Use it or lose it”. spine. sight. It is possible to maintain a relatively high level of physical function if an active lifestyle is maintained. Other Factors to Consider • • • Finance Disability Availability © Active IQ Document AIQ000350 13 . reaction time. knees. Strengthen around joints e. Therefore it is important to keep active. The body’s capabilities peak somewhere between 18-30 years and steadily decline with increasing age. wrists.Age The ageing process begins immediately after birth and involves a lifelong series of changes.
its red colour. which binds to oxygen. 2000). Red blood cells © Active IQ Document AIQ000350 14 .The Circulatory system The circulatory system is divided into three parts: • • • the blood the heart the blood vessels Blood Blood is the transport medium by which nourishment and oxygen (O2) are carried to all structures of the body and waste products. Hb is the pigment that gives RBCs. and carbon dioxide (CO2) are removed. Blood consists of the following four components: • • • • red blood cells white blood cells platelets plasma Red blood cells (erythrocytes): The body contains approximately 240-270 million red blood cells (RBCs) in every drop of blood (Tortora and Grabowski. These cells are produced in the soft red bone marrow at a rate of about 2 million per second. and therefore blood. RBCs contain a protein called haemoglobin (Hb). Blood volume usually consists of about 40% RBCs. Blood is composed of a number of cells suspended in a liquid medium called plasma. and allows the RBC to carry O2 in the blood and to a lesser extent CO2.
nutrients. 2000). They are fewer in number than RBCs (700 times less) and are also produced in red bone marrow. Platelets (thrombocytes): Unlike RBCs and WBCs. enzymes. gases. Location of the heart The heart is made up of thick muscular walls and is divided into separate left and right halves. Platelets will assist in preventing blood loss from a damaged blood vessel by forming a platelet plug (Tortora and Grabowski. which pushes the oxygen and nutrients around the body to the tissues. hormones. The Heart The heart is in essence a muscular pump. Each side of the heart is hollow and is further broken down into two smaller © Active IQ Document AIQ000350 15 . Plasma: Plasma is the straw-coloured liquid portion of the blood. unlike RBCs. while the left side pumps blood to the rest of the body. It is about the size of a man's clenched fist and lies behind the sternum. This is the initial stage of repair to damaged tissues. It consists predominantly of water (91. just left of centre. White blood cells (WBCs) come in many shapes and forms.5%) such as proteins. thus protecting the body by removing diseased or injured tissue. The right half pumps blood to the lungs. do not contain Hb.5%) and solutes (8. They destroy bacteria and other harmful living organisms. vitamins and waste products. which are whole cells. They will also release chemicals which will help to promote blood clotting. platelets are actually cell fragments. electrolytes.White blood cells (leukocytes): White blood cells (WBCs) are transparent and. but are generally the cells of the immune system that fight infection.
© Active IQ Document AIQ000350 16 .connected chambers. There are a set of atrioventricular (AV) valves that separate the artia and ventricles. Atrium is the Latin for ‘hall’. all performing slightly different tasks. two upper chambers (or atria) and two lower chambers (or ventricles). Even if the atria fail to contract properly. and prevent the flow of blood back into the atria during ventricular contraction. The semilunar valves prevent the flow of blood back into the right (pulmonary valve) and left ventricles (aortic valve) during ventricular relaxation. Ventricular contraction is called systole and ventricular relaxation is called diastole. whereas the right side only has to pump its contents to the adjacent lungs. The left ventricle has larger muscular walls than the right ventricle. The atria are smaller than the ventricles and do not really have to contract particularly hard. Heart valves: There are a number of different valves around the heart. The atria receive blood via the veins from different parts of the body. This is because the left side pumps its contents to the furthest parts of the body. and pump the blood down into the ventricles. when entering either side of the heart. or ‘entranceway’ and is the chamber which blood flows into first. The ventricles supply the force to push the blood to its various destinations. most of the blood in the atria will flow into the ventricles passively. There are four chambers in total.
via the aorta. It is ejected to the lungs (pulmonary circulation) via the pulmonary artery. It is important to note that arteries always carry blood away from the heart and veins always carry blood to the heart. and O2. The left ventricle then ejects the blood.Oxygen rich blood to the body Pulmonary Vein Oxygen rich blood from the lungs Vena Cavae Oxygen poor blood from the body Left Atrium Left Ventricle Right Atrium Right Ventricle © Active IQ Document AIQ000350 17 . This oxygenated blood (bright red in colour) enters the left atrium of the heart via the pulmonary vein. the CO2 diffuses into the lungs to be expired while O2 enters the blood. but may appear bluish when viewed through blood vessel walls. to the tissues of the body (systemic circulation). In the pulmonary capillaries. Pulmonary Artery Oxygen poor blood to the lungs Aorta . It is normally coloured in blue when drawn in pictures of the heart. and is referred to as deoxygenated blood. The blood is saturated with CO2. Deoxygenated blood is dark red in colour. The blood enters the right atrium via either the inferior or superior vena cava.Heart structure The right hand side of the heart is responsible for receiving blood from the upper and lower body via the veins (venous return).
These capillaries have extremely thin walls (approximately one cell thick) and spread to all parts of the body. There are broadly three types of vessels that differ in construction and size. © Active IQ Document AIQ000350 18 . These blood vessels are responsible for transporting the blood to and from the heart. even the smallest area of tissue. Blood flows through the capillary beds slowly to allow for this exchange. The exception to this rule is the pulmonary arteries and arterioles. Food and oxygen passes through the walls. according to their function and position in the body. Capillaries The arteries branch off into smaller arterioles and these become smaller and thinner until they are described as capillaries. pass back into the blood to be carried away and excreted. from the blood. This action is called peristalsis. One type of blood vessel will gradually be split. This divides and subdivides gradually becoming arterioles. The large artery that leaves the left ventricle of the heart is called the aorta. There are a greater number of capillaries than of any other blood vessel type. and thereby delivering nutrients to and from the tissues. Arteries and arterioles predominantly carry oxygenated blood around the body. Although blood vessels are divided into different categories because of their shape and function. and into individual tissue cells to be used. or linked. they allow the diffusion of nutrients and gases through their walls and into the tissue cells. from the heart to the rest of the body and back again. which carry deoxygenated blood to the lungs to be re-oxygenated. There are no valves in the arteries other than those at the exit points of the ventricles to prevent backflow. to form another type of blood vessel. As blood is ejected powerfully from the heart. Likewise the waste products. Since the walls of these blood vessels are so thin. These are the arteries. Arteries Arteries are muscular tubes with thick walls. the arterial walls are required to stretch passively to receive the blood under high pressure and then immediately contract as in a recoil action to assist in propelling the blood further on down the line to the body. it is important to remember that they are all linked in a continuous loop. There are two additional sub-types called arterioles and venules.Blood Vessels Blood vessels are the transport system for the blood. such as CO2 and lactic acid. which can contract (like all muscle) to squeeze blood along the passageways away from the heart. capillaries and veins. The smooth muscle tissue that surrounds the artery and arteriole walls is thicker and more powerful than that surrounding the walls of veins.
which makes its return back up the body to the heart more difficult. they gradually link together to form progressively larger blood vessels called venules. have a series of one-way valves that work against gravity to prevent backflow of the blood as it passes back towards the heart. be it muscle or alveoli. high in CO2. All veins therefore. This will help to prevent reversed blood flow or pooling of blood. These venules then eventually become larger veins. which are carrying oxygenated blood from the lungs back to the heart. Overview of circulation Capillary / alveoli interaction Pulmonary Circulation Pulmonary artery Aorta Pulmonary vein Vena cavae Systemic Circulation Capillary / tissue interaction © Active IQ Document AIQ000350 19 . The exception to this rule is the pulmonary veins and venules. The smooth muscle in the walls contracts automatically in a peristaltic. action to assist the returning blood flow. Veins and venules predominantly carry de-oxygenated blood. veins carry blood under low pressure. Unlike arteries. The flow of blood back to the heart is called venous return. with little muscular contractility. or wave-like.Veins Once the capillaries have passed by the tissue. Veins are thinner walled tubes compared to arteries. which is therefore. which carries blood from the tissues back towards the heart.
Venous return Venous return of blood back to the heart. which produces a suction effect on the veins below the heart the right atrium also helps to ‘suck’ the blood back. The contributing factors that assist venous return are: • • • • gravity . this peristaltic action takes place continually skeletal muscle contraction . As the blood within this chamber empties into the ventricle below.veins are assisted by the squeezing action of the nearby skeletal muscles • • The muscles contract and squeeze the vein walls Non-return valves ensure blood returns to heart Venous return via the muscular pump © Active IQ Document AIQ000350 20 .there is a pumping action of the smooth muscle tissue.this will assist in the return of blood from anywhere above the heart. the empty chamber creates a small vacuum assisting in drawing in blood from the vena cava smooth muscle contraction (peristalsis) . via the veins. such as the head and shoulder non-return valves in the veins prevent the back flow of blood and are one of the biggest factors assisting venous return the diaphragm is the large dome-shaped muscle of respiration in the chest cavity.
The blood circulation is a closed system in which the pressure varies constantly. at the height of the contraction of each heartbeat as the heart pumps blood out. when the heart is in a relaxed state. written as 120/80mmHg (“one hundred and twenty over eighty”). which it reaches just before each heartbeat. to allow the chambers of the heart to fill with blood prior to contraction. Systolic blood pressure The systolic blood pressure (SBP) is the pressure exerted on the artery walls. It then falls to a lower level. © Active IQ Document AIQ000350 21 . It is caused by the increased volume of blood flowing through the arteries with each beat. It rises to a peak. Blood Pressure Blood pressure can be described as a measure of the force that the blood applies to the walls of the arteries as it flows through them. It should be noted that heavy weight training and isometric exercise can significantly increase both systolic and diastolic blood pressure. This is the higher of the two numbers. Effects of exercise on blood pressure Short term effects There is often an increase in SBP during exertion and in contrast there is often a decrease in DBP (this is due to vasodilation). The heart goes through this period of relaxation. when the cardiac muscle is contracting and pumping blood. Diastolic blood pressure The diastolic blood pressure (DBP) is the pressure exerted on the artery walls. Long term effects Aerobic exercise using large muscle groups in rhythmical activity is very appropriate for reducing blood pressure over time. therefore increasing the pressure within the arteries. Blood pressure is measured in millimetres of mercury (mmHg) and is expressed using two numbers. and is usually noted first. These two numbers represent the systolic and diastolic blood pressures respectively. or diastole. Optimal blood pressure Optimal blood pressure is below 120 mmHg for systolic and 80 mmHg for diastolic pressure.
Those of highly trained individuals have been measured at 100 ml. Effects of exercise on stroke volume Short term effects During exercise the stroke volume increases to approximately double that of its resting value. or less blood will flow through them. If food has just been eaten. The average resting value is thought to be around 70 ml of blood per contraction in sedentary individuals. reducing the blood flow. As the heart rate has also increased. This enables the body to direct the flow of blood to different tissues. so more blood is delivered for every beat of the heart. will allow insufficient time for the food to be digested in the stomach. Stroke volume (SV) The amount of blood pumped by the heart with each contraction (ml). As a result. both heart rate and stroke volume increase to meet the body’s demand for oxygen. © Active IQ Document AIQ000350 22 . Effects of exercise on cardiac output Short term effects In the short term. Cardiac Output (CO) This is the amount of blood pumped out of the heart in one minute (litres). causing cramp and sometimes vomiting. more blood is delivered and at a faster rate. The volume has to rise to meet the demands from the working muscles for a greater oxygen supply. whilst blood vessels feeding muscles are vasoconstricted. Long term effects As the heart rate decreases with training. During exercise the opposite happens and more blood will be routed to the muscles and less will be available to the organs and digestive tracts. then the blood vessels that feed the digestive system are vasodilated and blood flow is increased. therefore the amount of blood being ejected from the heart in any one minute must also increase.Control of Circulatory Blood Flow The blood vessels are able to narrow (vasoconstriction) or widen (vasodilation) because of the smooth muscle found in their walls. whether an individual is at rest or in their active state. depending on what state the body is in and where the oxygen and nutrients are required. the stroke volume has to rise to ensure that sufficient blood flow can be delivered to the cells. This also plays a part in the regulation of blood pressure. more. Eating a large meal too close to a training session or match.
Cardiac output can be calculated using the following formula: Cardiac output = stroke volume x heart rate © Active IQ Document AIQ000350 23 . CO could be higher.Long term effects When cardiovascular improvements are made and efficiency increased. to compensate for the reduction to the heart rate.
The Respiratory System The main functions of the respiratory system are the intake of oxygen (O2) into the body. and the removal of carbon dioxide (CO2) out of the body. Anatomy of the Respiratory System Pharynx Larynx Trachea Bronchus or Bronchi (plural) Lung Air enters the body through the following structures: • • • • • • • nose/mouth pharynx larynx trachea primary bronchi bronchioles alveoli © Active IQ Document AIQ000350 24 .
contraction of the diaphragm muscle will cause the normal ‘dome-shape’ to flatten. © Active IQ Document AIQ000350 25 . which ‘pushes’ some of the air out of the lungs. returning upwards to its dome-shape.Trachea Bronchus Bronchioles Alveoli Anatomy of the lungs Terminology • inspiration/inhalation – drawing air into the lungs • expiration/exhalation – expelling air out of the lungs Mechanics of Breathing During inspiration. This is very much like a ‘vacuum’ effect. and the negative pressure. literally ‘sucks’ air into the lungs. At the same time the intercostal muscles pull the rib cage upward and outward. At the same time the intercostal muscles relax and bring the rib cage back down decreasing the chest cavity volume. This creates a positive pressure. between the air in the lungs and that in the atmosphere. This increase in volume creates a negative pressure. During expiration the diaphragm muscle relaxes. increasing the chest cavity volume. until the two pressures are balanced.
The alveoli have minute capillaries running over and around them.the protein that carries O2. Both the alveolar walls and the capillary walls are so thin that they allow gases to pass through them. from an area of high concentration. At the same time CO2 dissociates from the haemoglobin and diffuses from the blood into the lungs. CO2 and carbon monoxide in the blood) in the red blood cells (RBCs). but also because it flows down a concentration gradient. © Active IQ Document AIQ000350 26 . Once the O2 gets into the alveoli (the air sacs). This constant flow of blood passing the alveoli allows the high concentration gradient to be maintained. towards the heart. The concentration of O2 decreases between the mouth and the lungs. by negative pressure. via the pulmonary vein. it will continue to follow this concentration gradient and will diffuse into the bloodstream. This should only be required during times of laboured breathing. to an area of low concentration. The red blood cells are then pumped within the blood. The O2 binds to the haemoglobin (Hb . CO2 passes back into the lungs to be exhaled. as described above. The Exchange of Gases Oxygen (O2) is pulled down the bronchi and bronchioles into the alveoli. such as moderate or high intensity aerobic exercise. thus the gas flows in this direction.Inhalation Expiration Expansion of the rib cage provides an additional increase in chest cavity size. Diffusion is the movement of a gas. O2 passes into the blood and at the same time. CO2 flows in the opposite direction for the same reason.
Residual volume (RV) The amount of air. or reserved capacity in the lungs following exhalation. © Active IQ Document AIQ000350 27 . Vital capacity (VC) The maximum amount of air inhaled and exhaled in one breath.Tidal volume (TV) The amount of air inhaled and exhaled in one normal breath.
. 1993). The main methods used for determining heart rate are to manually measure the pulse in the wrist or neck. © Active IQ Document AIQ000350 28 . Heart rate zones Once an individual’s HRmax has been determined. and provide a benchmark against which future sessions can be progressed to and compared against. for a 36 year old. 2000). Research indicates that an exercise intensity equivalent to 60% . It can provide useful information to both determine the success of the session in the short term. or to use a heart rate monitor. Estimating maximum heart rate Many people are familiar with the equation for estimating maximum heart rate (HRmax) which is: 220 beats per minute (bpm) – age (ACSM. the estimated HRmax would be 220 bpm .36 which is 184 bpm.90% of HRmax is appropriate for most clients (ACSM. The latter method is preferred as the high heart rates experienced during exercise mean many people are very inaccurate in taking their own or someone else’s pulse. So.Monitoring Exercise Intensity Monitoring exercise intensity is necessary to both the safety and effectiveness of the exercise session. whereas monitors are accurate to within a single beat. Methods • • • • heart rate perceived exertion subjective methods exercise pace Heart rate This is traditionally the most common method of monitoring exercise intensity and whilst very useful. the trainer can decide on what proportion of this represents an effective aerobic training intensity. some misconceptions have arisen surrounding this technique.
The point here is that individual’s respond very differently to exercise.11 12 . there is no direct research based evidence on their validity. The classic Borg scale given below rates effort between 6 and 20. and talking. No such direct relationship between an individual’s heart rate and their metabolism of fat whilst exercising exists. Ignore those little graphs on the treadmills and steppers! Rating of Perceived Exertion (RPE) This method was developed by a Scandinavian physiologist called Gunnar Borg and is a scale of how hard an individual feels they are working when they exercise. The response of the client should take into account all of the symptoms of exertion such as breathing.13 14 . technique. 1997). A major myth associated with aerobic training zones and heart rates is that lower training heart rates represent a ‘fat burning zone’. RPE has been related to heart rate with some accuracy.6 and 194 x 0.9 = a target heart rate zone of 124 to 186 beats per minute (bpm) Beginners should exercise at the lower end of their range and increase intensity slowly as the body becomes more conditioned to exercise.9 to get the lower and upper limits of the target heart rate zone: 194 x 0. particularly if the client’s response is well known. whilst others stopped metabolising fat at 54% of their HRmax. Heart Rate < 90 bpm 100 – 110 bpm 120 – 130 bpm 140 – 160 bpm > 160 bpm Subjective methods These are the least accurate methods of measuring intensity and would include such observations as sweating/redness. Whilst these may provide some general indication of fatigue. It should be noted that with very unfit clients 50% of HRmax may have an aerobic training effect (ACSM.Example: Maximum heart rate = 194 Multiply 194 by 0. and any attempt to provide standard calculations or zones can be very problematic.16 >16 Classification very light light moderate heavy very heavy © Active IQ Document AIQ000350 29 . RPE <9 10 .6 and 0. muscular fatigue and the subjective feeling of effort. Some individuals have been recorded as metabolising fat at up to 97% of their HRmax.
rowing etc) the body uses a combination of fat and carbohydrate to produce ATP. transport and utilise O2 to produce energy. swimming. The benefits of exercise on the heart. In long duration sub-maximal exercise (e. do not confuse this with having worked maximally in terms of power output.Aerobic training can be defined as training that improves the efficiency of the aerobic energy producing pathways. and which can improve cardiorespiratory endurance. as described in the section on Energy Systems. exercise to music. walking. Aerobic training can be thought of as sub-maximal work.is not the highest workload or power output which can be achieved.g. cycling. which means that it is performed at an intensity which . Although you may feel very tired after a long aerobic session.relatively speaking . Aerobic fitness can be defined as the ability to take in. Heart • • • • • • • increased size of the heart muscle ( ventricular hypertrophy) increased strength of contraction increased stroke volume increased cardiac output reduced resting heart rate increased blood vessel size decreased risk of heart disease Blood vessels and blood chemistry • • • • reduced systolic and diastolic blood pressure favourable change in blood lipids increased haemoglobin increased blood volume Lungs • increased functional capacity during exercise • increased diffusion of respiratory gases • increased vital capacity © Active IQ Document AIQ000350 30 . lungs and circulatory systems. running.
Metabolic function • decreased insulin resistance and improved glucose tolerance - beneficial for treatment and prevention of diabetes • reduced body fat • increased maximal O2 uptake
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The Skeletal System
The skeletal system consists of bone, cartilage and ligaments. Bone Bone is calcified connective tissue that forms most of the adult skeleton. The skeleton consists of approximately 206 bones.
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Functions of the skeleton Functions of skeleton Framework Protection Movement Soft tissue attachment Production Storage Description To provide a bony framework for the body and to give it shape To support and protect certain vital internal organs (e.g. the skull giving protection to the brain) To act as biomechanical levers on which muscles can pull to produce joint motion To provide surfaces for the attachment of soft tissues, e.g. muscles and ligaments Certain bones produce red blood cells, granular white blood cells and platelets from their red bone marrow To store several minerals such as calcium and phosphorus, to be released when required. Triglycerides are also stored in the adipocytes of yellow bone marrow
Bone classification Bones can be classified according to their formation and shape: • long bones
Long bones have a greater length than width and consist of a shaft with normally two extremities. They contain mostly compact bone in their diaphysis and more cancellous bone in their epiphysis (and principally act as levers). Examples: o humerus, femur, fibula, tibia, ulna, radius, metacarpals, metatarsals, phalanges • short bones
Short bones are normally about as long as they are wide. They are usually highly cancellous, which gives them strength with reduced weight. Examples: o carpals and tarsals
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Flat bones are thin cancellous bone sandwiched between two compact layers. They provide protection and large areas for muscle attachment.
Examples: o scapula, cranial bones, costals (ribs), sternum and ilium • irregular
Irregular bones form very complex shapes and therefore, cannot be classified within the previous groups. Examples: o vertebrae and calcaneus • sesamoid (‘seed-like’)
Sesamoid bones develop within particular tendons at a site of considerable friction or tension. They serve to improve leverage and protect the joint from damage. Examples: o patella (kneecap)
The Structure of a long bone • • • • • • • • • epiphysis – expanded portion at each end of the bone diaphysis – the shaft of the bone hyaline cartilage – covering the bone ends periosteum – a tough fibrous sheath covering the whole bone compact bone – solid strong and resistant to bending cancellous bone – giving the bone elastic strength to resist compression forces medullary cavity – the hollow tube down the centre of the compact bone yellow marrow – this functions for the storage of fat red marrow – this functions in the production of various types of blood cells
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Bone formation Bone is made up of minerals and is hard, many people think that it is not living material, but a bone in a living animal consists of both living tissue and non-living substances. Within the "alive bone" are blood vessels, nerves, collagen, and living cells including: • • osteoblasts (cells that help form bone) osteoclasts (cells that help eat away old bone)
In addition, bone contains cells called osteocytes, which are mature osteoblasts that have ended their bone-forming careers. The non-living, but very important, substances in bone are the minerals and salts. In the foetus, most of the skeleton is made up of cartilage, a tough, flexible connective tissue that has no minerals or salts. As the foetus grows, osteoblasts and osteoclasts slowly replace cartilage cells and ossification begins. Ossification Ossification is the formation of bone by the activity of osteoblasts and osteoclasts and the addition of minerals and salts. Calcium compounds must be present for ossification to take place. Osteoblasts do not make these minerals, but must take them from the blood and deposit them in the bone. By the time we are born, many of the bones have been at least partly ossified. In long bones, the growth and elongation (lengthening) continue from birth through adolescence. Elongation is achieved by the activity of two cartilage plates, called epiphyseal plates, located between the shaft (the diaphysis) and the heads (epiphyses) of the bones. These plates expand, forming new cells, and increasing the length of the shaft. In this manner, the length of the shaft increases at both ends, and the heads of the bone move progressively apart. As growth proceeds, the thickness of the epiphyseal plates gradually decreases and this bone lengthening process ends. In humans, different bones stop lengthening at different ages, but ossification is fully complete between the ages of 18 and 30. During this lengthening period, the stresses of physical activity result in the strengthening of bone tissue. In contrast to the lengthening of bone, the thickness and strength of bone must continually be maintained by the body. That is, old bone must be replaced by new bone all the time. This is accomplished as bone is continually deposited by osteoblasts, while at the same time, it is continually being reabsorbed (broken down and digested by the body) by osteoclasts.
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Epiphyseal growth plate Epiphysis Cancellous (spongy) bone Diaphysis Compact bone Medullary Cavity Epiphysis Structure of a long bone © Active IQ Document AIQ000350 36 .
including: • • • • nutrition exposure to sunlight hormonal secretions physical exercise For example.Factors affecting bone formation Bone development is influenced by a number of factors. and the bones are likely to be deformed or very weak. In the absence of this vitamin. Vitamin D is necessary for the proper absorption of calcium in the small intestine. exposure of skin to the ultraviolet portion of sunlight is favourable to bone development. It is not innervated by the nervous system and has non-contractile properties. Connective tissue comes in three main categories: • • • cartilage ligaments tendons Cartilage • • • • • • • • • • is dense is tough is fibrous withstands compression can be worn or torn is very similar to plastic is very durable does NOT have a blood supply has a limited ability to repair itself is dependant on regular physical activity for health © Active IQ Document AIQ000350 37 . the bone matrix is deficient in calcium. connect and stabilise the various joints. because the skin can produce vitamin D when it is exposed to such radiation. calcium is poorly absorbed. Connective Tissue Connective tissue is present in the body to surround.
There are three types of cartilage found in the body. thin and bluey-white in colour found covering the bone ends to form joints found in synovial and cartilaginous joints becomes slippery when lubricated with synovial fluid will reduce friction allowing optimal joint movement • elastic cartilage: o o o o similar to hyaline cartilage in its structure more fibres than hyaline most of the fibres are made up of elastin as opposed to collagen it’s the properties of elastin that give it the ability to spring back into shape immediately o found in the ear. each fulfilling a separate function: • hyaline (articular) cartilage: o o o o o o the most common type tough. smooth. walls of the Eustachian tube and the epiglottis. all places that require maintenance of a specific shape • fibrocartilage: o o o o thicker and stronger than the other two limited distribution within the body forms various shapes according to its role acts like a shock absorber in cartilaginous joints Ligaments • ligaments have four main functions within the body: o o o o connect bone to bone enhance joint stability guide joint motion prevent excessive motion in the joint © Active IQ Document AIQ000350 38 .
the pelvic and shoulder girdles © Active IQ Document AIQ000350 39 . Tendon functions include: o attaching muscle to bone o transmitting the force produced by the muscle Bone Glossary The skeletal system can be broken down into: • • the axial skeleton – spine.• ligaments: o o o o o tough. ribs and skull the appendicular skeleton – upper and lower limbs. non-elastic fibrous tissue strung together in a cord or strap-like formation attach bone to bone in all joints to provide stability allow normal movement and prevent unwanted movement withstand tension. white. but prolonged tension will permanently damage the fibres Tendons • tendons are similar to ligaments but play a slightly different role in the body.
First 7 pairs attach on to the sternum.The Axial Skeleton General area Skull Bones Cranial Cervical vertebrae Thoracic vertebrae Lumbar vertebrae Sacral vertebrae Coccygeal vertebrae Ribs (costals) No 8 7 12 5 5 4 12 pairs Notes The head The neck region Chest area Lower back Rump (fused) Used to be the tail (fused) Spine Chest All originate from the thoracic vertebrae and pairs extend round to form the chest wall. Next 3 pairs have a common cartilaginous attachment to the sternum. With the radius forms the elbow joint at the humerus and the wrist at the lower end 2 2 2 © Active IQ Document AIQ000350 40 . Affords attachment for the upper limbs Maintains the scapula a correct distance from the chest wall Upper Arm Outer bone of forearm Inner bone of the forearm. Last 2 pairs are free (floating) Receives the clavicle and upper 10 pairs of ribs Sternum 1 General area The Appendicular Skeleton Bones No Scapula (shoulder blade) 2 Notes Shoulders Clavicle (collar bone) Humerus Arms Radius Ulna 2 Held on the back of the rib cage by muscular attachments and by the clavicle in front.
in the lower back. will help spare the stress on passive structures. the remainder are within the palm The fingers (3 each) and the thumbs (2 each) Hands Metacarpals 10 Pelvis Phalanges Ilium Ischium Pubis Femur 28 2 2 2 2 The sacrum interlocks with the pelvis and the lower limbs articulate with it The thigh bone. in order to help reduce the risks of lower back pain. or arch. seems to be the ideal position to decrease stress on passive structures of the body.Carpals 16 Form the wrist in two rows of four First metacarpal is the thumb. Development of spinal curves Neutral spine A neutral spine is the term used to describe a slight lordosis. This is therefore. Longest bone in the body. which will vary from one individual to the next. © Active IQ Document AIQ000350 41 . Forms the knee joint with the tibia Lower leg – weight-bearing Lies outside the tibia and forms part of the ankle joint below (non-weightbearing) Lies within the tendons of the muscles passing over the knee joint Foot and ankle Similar to metacarpals Toes – as per fingers Legs Tibia Fibula 2 2 Patella (kneecap) Feet Tarsals Metatarsals Phalanges 2 14 10 28 Bones of the appendicular skeleton The Spine The spine is shaped in a single curve during development within the foetus. As the spine matures it develops into four curves. such as the vertebrae and ligaments. Lifting in this neutral spine. This position. two convex and two concave. and teach the abdominal and hip musculature to hold the body in this optimal position. an ideal postural position to teach clients.
7 Cervical 12 Thoracic 5 Lumbar 5 Sacral (fused) 4 Coccygeal (fused) © Active IQ Document AIQ000350 42 .
The diagrams below show some common postural abnormalities. kyphosis (excessive mid-back curvature) and scoliosis (a lateral deviation of the spine). and is when the body is stood upright with the arms by the side and the palms facing forward. These abnormalities increase stress on the spine and surrounding soft tissue structures. lordosis (excessive lower back curvature). as well as decreasing the efficiency with which the body moves. From left to right: normal curvature of the spine. Structures throughout the body are often described by their position in relation to the centre midline (an imaginary line running from the head to between the feet) of the body. as follows: • • • • • • • anterior posterior lateral medial superior inferior sub in front of the midline behind the midline away from the midline towards the midline upper aspect of a structure lower aspect of a structure underneath Types of Joints Joint definition: the junction of two or more bones © Active IQ Document AIQ000350 43 . Normal Lordosis Kyphosis Scoliosis Anatomical Terminology The anatomical position is the descriptive starting point for many terms.
the most common type.slightly movable bones brought together by ligaments. e. having the following characteristics: o o o o ends of the bone covered with hyaline (articular) cartilage stabilised by ligaments surrounded by a fibrous capsule capsule lined by synovial membrane that secretes synovial fluid as lubrication • Structure of a synovial joint • synovial joints can be further broken down into 6 sub-groups: o gliding joints o pivot joints o saddle joints o ball and socket joints o ellipsoid joints o hinge joints 44 © Active IQ Document AIQ000350 . the degree of movement dictating the classification: • • fibrous .freely movable.immovable and interlocking bones such as the plates in the skull cartilaginous . the vertebrae synovial .g.Classification There are 3 types of joint.
Joint type Diagram Example picture Example Ball & socket Hip Hinge Knee Pivot Atlas – axis joint (C1-C2) Saddle Carpometacarpal joint (thumb) Gliding (plane) Acromio-clavicular joint Ellipsoid Metacarpo-phalangeal joints (knuckles) © Active IQ Document AIQ000350 45 .
Types of synovial joint Gliding joint (or plane joint) • gliding joints allow two bones to slide past each other (e. carpometacarpal joint).g. © Active IQ Document AIQ000350 46 . They allow the same type of movement but to a lesser magnitude (e. shoulder and hip joint). elbow joint).g. The neck and forearms have pivot joints. the atlas (the uppermost cervical vertebra) rotates around the axis (second cervical vertebra). Saddle joint • a saddle joint allows movement back and forth and up and down. In the forearms.g. metacarpophalangeal). Ball and socket joint • a ball and socket joint allows for movement in almost any direction (e. intercarpal.g. the radius and ulna twist around each other. Ellipsoid joint (or condyloid joint) • ellipsoid joints are similar to a ball and socket joint. Pivot joint • pivot joints allow rotation around an axis. In the neck. Hinge joint • a hinge joint allows flexion and extension of an appendage (e. but does not allow for rotation like a ball and socket joint (e. mid-carpal and midtarsal joints).g.
This requires an understanding of joint movement terminology. Movement terminology Normal terms (general) Flexion Extension Rotation Abduction Adduction Specific terms (regional) Horizontal flexion Horizontal extension Lateral flexion Circumduction Elevation Depression Protraction Retraction Pronation Supination Dorsiflexion Plantarflexion Inversion Eversion Description Where the angle of the joint decreases or the return from extension The angle increases or the return from flexion A bone rotating on its own long axis – may be medial (internal) or lateral (external) Away from the midline of the body Towards the midline of the body Description Arm towards the midline of the body in the horizontal plane Arm away from the midline of the body in the horizontal plane Bending to the side A circular or cone-shaped movement available at ball and socket joints Upward movement of the shoulder girdle Downward movement of the shoulder girdle Forward movement of the shoulder girdle Backward movement of the shoulder girdle (squeezing the shoulder blades together) Palm of the hand facing downward with elbow flexed Palm of the hand facing upward Foot moves towards the shin Foot moves away from the shin (tip-toe action) Sole of the foot faces the midline Sole of the foot faces away from the midline © Active IQ Document AIQ000350 47 .Types of Joint Movement In order to develop a thorough understanding of the effects of exercise it is important to understand the effect that muscles have on the various joints of the body.
Long term • • stronger ligaments increased bone density Joint Actions Shoulder movements Flexion Extension Medial rotation Lateral rotation Adduction Abduction Horizontal extension Horizontal flexion © Active IQ Document AIQ000350 48 . This fluid acts as a lubricant to protect the joint from excess wear and tear (much like the oil in a car engine).Effects of Exercise on the Skeletal System When discussing the effects of exercise it is necessary to consider: • • short term – while the individual is exercising long term – after a sustained period of appropriate training Short term • increase in synovial fluid production In response to increased movement synovial joints will increase production of synovial fluid.
Spinal movements Flexion Extension Lateral flexion Rotation Shoulder girdle movements Elevation Elbow movements Depression Protraction Retraction Flexion Extension Pronation Supination © Active IQ Document AIQ000350 49 .
Hip movements Extension Flexion Abduction Adduction Lateral rotation Knee movements Medial rotation Circumduction Flexion Flexion Extension Ankle movements Eversion Inversion Dorsi-flexion Plantar-flexion © Active IQ Document AIQ000350 50 .
circulatory. as in the maintenance of posture stores and transports substances within the body (glycogen) generates heat for warmth © Active IQ Document AIQ000350 51 . The Muscular System There are three types of specialised muscle tissue: • • • smooth muscle cardiac muscle (myocardium) skeletal muscle (striated) Smooth muscle • • • has the greatest diversity throughout the body found in the digestive. urinary and reproductive systems described as involuntary as its controlled by the autonomic nervous system and is not under conscious control Cardiac muscle • • • • found in the heart involuntary contraction of the heart is controlled by the sinoatrial node (SAN) the set rhythm of the heart (on average 72bpm at rest) is called autorhythmicity The function of the cardiac muscle is to pump blood (and oxygen) around the body. therefore its considered to be voluntary produces locomotion and other body movements stabilises body positions.The Neuromuscular System The neuromuscular system is actually a combination of two systems: • • the nervous or neurological system the muscular system These systems are grouped together because of their unique symbiotic relationship. Skeletal muscle • • • • • • attached from bone to bone across joints controlled by the somatic nervous system.
Anterior muscles of the human body Upper Trapezius Pectoralis Major Deltoids Obliques Biceps Brachii Rectus Abdominis Hip Abductors Quadriceps Hip Adductors Tibialis Anterior Anterior muscles of the human body © Active IQ Document AIQ000350 52 .
Posterior muscles of the human body Mid Trapezius Lower Trapezius Triceps Brachii Latissimus Dorsi Gluteus Maximus Hamstrings Gastrocnemius Soleus Posterior muscles of the human body © Active IQ Document AIQ000350 53 .
This must be distributed throughout the body and the excellent supply of blood within skeletal muscles allows this to occur. if the muscle is pulled too far it can tear. 2003). or a sustained force over a long duration. Muscles can also contract. is possible because of the muscle's capacity to vary energy expenditure according to demand. actin and myosin) minerals (e. The ability to apply a large force in a short time. described as being vascular. phosphorus) and substrates (e. 2003) which allow for a multitude of body movements through contraction and relaxation of voluntary. striated muscle fibres.Muscle properties The four main properties of muscle tissue (Tortora et al. It can be compared with an elastic band in this respect. indicating a good blood supply. During this production of energy. pulling the muscle ends closer together. which means that it can stretch and then recoil to its original length. glycogen. They make up more than 40% of the male body weight. there is a large amount of heat generated. though less in the body of a female. hormones or even changes in pH (Tortora et al. The contraction and relaxation of skeletal muscle are in response to certain stimuli such as neurotransmitters. Muscles are therefore.g. allowing locomotion and other body movements.g. potassium. but like an elastic band.g. The main constituents of skeletal muscle are: • • • water protein (e. calcium. These muscle ends pull on the bones to which they are attached. There are over 700 skeletal muscles (Tortora et al. glucose and fatty acids) 70% 23% 7% © Active IQ Document AIQ000350 54 . 2003) are: • • • • elasticity contractility electrical excitability extensibility Muscle is described as being elastic.
Tendon Epimysium Fascia Muscle Perimysium (around bundles of fibres) Endomysium (around fibres) Fasciculi (bundle of muscle fibres) Muscle fibre Myofibril Anatomy of a Skeletal Muscle Skeletal muscle is made up of fibres • • • • • • • • • • • • • • fibres are made up of smaller myofibrils within each myofibril are strands of myofilaments (actin and myosin) orientation of muscle fibres depends on the location and function of the muscle number of muscle fibres vary dramatically depending upon their function fibres grouped together in bundles called fasciculi fasciculi are then grouped together to form the muscle There is connective tissue throughout the various parts of the muscle the endomysium surrounds each muscle fibre the perimysium envelops each of the fasciculi and the epimysium. or fascia. covers the entire muscle Connective tissue is continuous throughout the length of the muscle: layers of connective tissue converge to form tendon tendons are strong. the sheath that surrounds the bone The ability of muscle to contract is one of its distinctive properties. in the sliding filament theory. inelastic and strap-like the tendon attaches to the periosteum. © Active IQ Document AIQ000350 55 . This is described in relation to the structure of the myofilaments. actin and myosin.
thus shortening or lengthening the entire muscle. myosin actin myosin cross-bridges attach to the actin filaments actin is pulled together and length is reduced © Active IQ Document AIQ000350 56 . and there are numerous myosin molecules lying next to each other. These heads will attach onto binding sites on the actin filaments which surround each myosin filament. This is accomplished with the unique structure of the protein myosin. The myosin myofilaments are shaped like golf clubs and form cross bridges with actin. Each myosin molecule has two projecting heads.Sliding Filament Theory The myofilaments. actin (a thin protein strand) and myosin (a thick protein) slide over each other.
1996): Slow twitch or Type I: • Structural features o smaller diameter size fibre o large myoglobin content o many mitochondria o many capillaries o red in colour Functional features o increased oxygen delivery o produce less force o long term contractions o resistant to fatigue Activities o maintaining posture i. The following list highlights the structural and functional features of fast and slow twitch muscle fibres. Two distinct fibre types have been identified and classified by their contractile and metabolic characteristics. stabilisation o endurance-based activities • • Fast twitch or Type II: • Structural features o larger diameter fibre size o smaller myoglobin content o fewer mitochondria o fewer capillaries o white (pale) in colour Functional features o decreased oxygen delivery o produce more force o short term contractions o less resistant to fatigue Activities o rapid.e.Muscle Fibre Types Skeletal muscle fibres are not all identical in structure and function. as well as examples of activities for which they are best suited (list adapted from Tortora and Grabowski. intense movements • • © Active IQ Document AIQ000350 57 .
e. either on a fixed bone (the origin of a muscle) or on the bone it usually moves during contraction (the muscle insertion). Most muscles act within groups to produce a smooth movement. Intense exercise. quadriceps (4). while those of sprinters contain a higher percentage of fast twitch fibres (about 60%). 2003). The origin is described as the proximal attachment. The muscles of the neck and back have a big role to play in the maintenance of posture and so have a high proportion of slow twitch fibres. Usually muscles have a single insertion. fast twitch fibres can be further divided into fast twitch oxidative (Type II A) and fast twitch glycolytic (Type II B) fibres. Endurance-type activities. triceps (3). such as running or swimming. i. Training can increase the size and capacity of both types of muscle fibres to perform more efficiently (Seeley et al. the one nearest to the centre midline of the body (usually the anchor). In contrast. © Active IQ Document AIQ000350 58 . weightlifters appear to have approximately equal amounts of fast and slow twitch fibres (Marieb. The insertion is described as the distal attachment i.Muscle fibre type considerations Most skeletal muscles are a mix of fibre types. The proportion of slow and fast twitch fibres is determined by the usual role of the muscle. muscles of marathon runners have a higher percentage of slow twitch fibres (about 80%). Muscles may have more than one origin. since they must both continually support the body and play a role in locomotion. producing anaerobic metabolism. Each muscle has a recognisable end. Types of Muscle Contraction Isolated muscle action is rare. Leg muscles often have large numbers of both fast and slow twitch muscles. which have multiple insertions. the muscles of the shoulders and arms are often called upon to generate considerable force and are not continually active in posture. Aerobic exercise increases the vascularity of muscle and has the opposite effect. these muscles have a higher proportion of fast twitch fibres. consequently. However. increases muscular strength and mass and results in an increase in the size of fast twitch over slow twitch fibres. Everyone’s muscles contain mixtures of fibre types but some have relatively more of one variety. the one furthest away from the centre midline. Type II A might be termed intermediate fibres since they take on some of the characteristics of Type I fibres. Neither fast twitch nor slow twitch muscle fibres can be easily converted to muscle fibres of the other type (Seeley et al. 1996) giving enhanced endurance abilities. cause a gradual transformation of some fast glycolytic (Type IIB) fibres into fast oxidative (Type IIA) fibres (Tortora and Grabowski. Interestingly. 2003). e. These differences are genetically controlled and will significantly contribute to athletic abilities. For example.e. 1995). biceps (2). though the exceptions are the muscles controlling the fingers and toes.g.
which contracts to bring about the joint movement.The greater the number of fibres activated by the nerves then the greater the strength of the muscle contraction. the attachments remain the same distance apart. Referring back to the Bicep curl exercise. Used to control movement or decelerate a limb. i. Isometric (static) The muscle contracts to overcome a resistance but without any change in length. An example of reciprocal innovation is when performing a Bicep Curl exercise. i. Many movements produced by the body in everyday life are not strictly one type or another but are in fact a combination of different contraction types. i. if the workload is heavy the Brachialis will assist the Biceps (agonist) to perform elbow flexion. the attachments move further apart. Both concentric and eccentric contractions are termed isotonic and are dynamic in nature. Eccentric (negative) The muscle contracts and lengthens to control a resistance. other muscles may join in to provide assistance to the agonist. sometimes. these muscles are known as synergists. Used to produce movement or accelerate a limb.a muscle that carries out a voluntary movement antagonist . This process is known as “Reciprocal Innovation”. The roles of muscles • • • • agonist .the opposing muscle that relaxes in order to allow the movement to occur synergist .a muscle that assists the agonist in producing movement fixator .a muscle that stabilises a body part whilst the agonist is contracting All muscle groups work in pairs. the agonist is the Biceps. and the antagonist is the Triceps. © Active IQ Document AIQ000350 59 . There are three types of muscular contraction: Concentric (positive) The muscle contracts and shortens to overcome a resistance. which relaxes to allow the movement to occur. when one muscle within a pair is contracting the other relaxes to allow the movement to occur. During movements.e. Isometric contractions are used to stabilise limbs. the attachments draw closer together.e.e.
Essentially in ‘toned’ muscles many of the motor units are contracting out of phase continually to maintain an overall level of tension. Many of the muscles in our bodies are contracting throughout the day. Stabilisers in our back and abdominal regions are contracting to maintain an upright posture and this regular contraction results in their maintaining a strong muscle tone. the deltoids statically contract to prevent unwanted joint movement throughout the exercise. © Active IQ Document AIQ000350 60 . these muscles are known as fixators. Again. with the Bicep Curl exercise.Muscles can also perform isometric (static) contractions to fix parts of the body in order to maintain correct alignment or positioning. Muscle tone Muscle tone refers to a state in which a muscle in the body produces a constant tension over a long period of time.
flexion and extension of shoulder Flexion of elbow Elbow. lateral flexion of spine Rotation and lateral flexion of spine Rotation and lateral flexion of spine Extension of the hip Support of internal organs forced expiration Plantarflexion of ankle. adduction. beneath gastrocnemius Joint/s Crossed Shoulder Actions Abduction. flexion of knee Plantarflexion of ankle © Active IQ Document AIQ000350 61 . retraction and depression Shoulder Girdle of shoulder girdle Shoulder Girdle Shoulder Vertebrae Vertebrae Trunk Trunk Hip Trunk Knee.Muscle Actions Muscle Deltoids Biceps brachii Triceps brachii Latissimus dorsi Trapezius Rhomboids Pectoralis major Erector spinae Rectus abdominis Internal obliques External obliques Gluteus maximus Transversus abdominis Gastrocnemius Soleus Position Shoulder Front of upper arm Back of upper arm Sides of the back Upper back Beneath trapezius Chest Either side of spine Along the centre of the abdomen Sides of the abdomen Sides of the abdomen Bottom Abdomen Calf Calf. Shoulder extension of shoulder Adduction. medial rotation of shoulder Extension and lateral flexion of spine. extension and medial Shoulder rotation of shoulder Elevation. Ankle Ankle Retraction of shoulder girdle Horizontal flexion. Flexion of spine. Shoulder supination of forearm flexion of shoulder Extension of elbow Elbow.
Hip Extension of knee Back of thigh Knee. Hip Extension of hip flexion of knee Adductors Inner thigh Through the pelvis onto front thigh Hip Adduction of hip Hip Flexion of the hip Psoas major Hip © Active IQ Document AIQ000350 62 .Muscle Actions (Continued) Muscle Rectus femoris Vastus intermedius Vastus lateralis Vastus medialis Biceps femoris Semimembranosus Semi tendinosus Adductor brevis Adductor magnus Adductor longus Iliacus Hip Flexors Position Joint/s Crossed Actions Flexion of hip extension of knee Quadriceps Hamstring s Front of thigh Knee.
the cerebrum and to the rear the cerebellum. Central nervous system This consists of the following: • • brain spinal cord The correct application of force in a relatively complex movement depends on a series of co-ordinated neuromuscular patterns. relay information concerning muscle dynamics and limb movements to the CNS. Such movements are regulated by neural control mechanisms linked together by pathways within the central nervous system. tendons and joints. Sensory neorons arrive on the posterior side of the spinal cord from a variety of sensory receptors spread throughout the body. The cerebellum is the smaller of the two and acts as a memory bank for all learnt skills. Peripheral nervous system The PNS consists of all the branches of nerves that lie outside the spinal cord. though it communicates and works harmoniously with the cerebrum. lumbar and sacral segments. The peripheral nerves primarily responsible for muscular action are the spinal nerves. giving important feedback on the position of those limbs at any time.The Neurological or Nervous System The nervous system consists of two primary divisions: • • The central nervous system (CNS) The peripheral nervous system (PNS). It is the cerebellum that is mainly responsible for controlling the group action of muscles. The brain is made up of two main hemispheres. Spinal nerves are divided into motor and sensory neurons. It integrates incoming information and produces responses via reflex mechanisms (reflex arc). The spinal cord is composed of cervical. thoracic. named according to the portion of the vertebral column through which it passes. It is the communication link between the brain and the PNS inferior to the head. © Active IQ Document AIQ000350 63 . Sensory receptors in the muscles.
and produce more force. © Active IQ Document AIQ000350 64 . then an impulse will be sent down the neuron causing activation of the muscle fibres. and not the entire muscle. the greater the force will be developed. The more motor units that are recruited for a task. or none of them are. depending on its location and function. It is the relative amounts of each fibre type in a muscle that defines the properties of that muscle. muscles and glands.The motor neurons exit on the anterior side of the spinal cord. Motor Units and Muscle Fibre Recruitment A motor unit consists of a single motor neuron and all the muscle fibres it innervates (or supplies). This is an adaptation to training over time. The ‘all or none law’ applies to individual motor units. These neurons transmit impulses from the CNS to organs. The fact that either all the muscle fibres within a motor unit are activated. A whole muscle is constructed from many motor units meaning that in a muscle there will be a mixture of all of these fibre types. A beginner will only be able to recruit a certain number of motor units. With training they are gradually able to recruit more motor units. 1997). One motor neuron may innervate between 10 and 1000 muscle fibres. A motor unit is typically made up of one type of muscle fibre (Type I. in order to protect the muscle from developing too much force and damaging the muscle or the connective tissue. is referred to as the ‘all or none law’ (Fleck et al. Type IIa or Type IIb) spread throughout the muscle. These impulses will cause muscles to contract and glands to secrete. When an impulse is sent down a neuron. If the stimulation of a neuron is at or above a set threshold. all the muscle fibres within that motor unit will be innervated.
Adenosine Triphosphate Adenosine Diphosphate + Phosphate P A P P A Energy P P P Energy release as ATP is converted to ADP © Active IQ Document AIQ000350 65 . a machine. This energy comes from one place. When this high energy bond is broken down. 1996). Our bodies. produce force against objects. 1996). ATP is composed of one adenosine molecule bound with three phosphate molecules. ATP releases its energy when one of its high energy bonds is broken. It could be compared with an unleaded car not being able to use diesel fuel. There is a very limited store of ATP within the muscles and this will only last for approximately 1-2 seconds (McArdle et al. a substance known as adenosine triphosphate (ATP). generate heat and to grow or repair tissue. The more regular aerobic exercise we undertake the more efficient and faster we will become at breaking down our food nutrients. The food we eat and certain drinks we drink will provide us with energy such as carbohydrate. In humans we convert chemical energy (food) to mechanical (movement) or heat energy. energy is released (McArdle et al. For our purposes ATP is the only fuel our machine (the human body) recognises and uses. and it is converted to adenosine diphosphate (ADP). require energy to power locomotion or movement. O2 in Digestion Energy Muscular contraction CO2 + H2O out The ‘First Law of Thermodynamics’ states that energy is neither created nor destroyed but it is simply converted from one type of energy to another (McArdle et al. is in essence. although extremely complex and still not fully understood. like any machine. fat and protein with which to rebuild our very limited stores of ATP when they have been used up.Energy systems applicable to exercise The human body. 1996).
all three systems are working together to provide the body with energy: • • • a golf swing or shot putt would use predominately the CP system squash or tennis would use predominately the lactate system marathon running would use predominately the aerobic system The important difference between the systems. Once the limited ATP supply in a muscle has been depleted. This chemical reaction is very rapid.Once the limited store of ATP has been used up. our energy systems will regenerate the ADP back into ATP. fat or carbohydrate but in fact utilises chemical energy. but only for a short duration. it can almost immediately be regenerated by another chemical substance called creatine phosphate. whereas another system will provide a lot of ATP. Creatine Phosphate System This system does not require O2. is that one will provide a little ATP but will be able to go on for a long time. The three energy systems are the: • • • creatine phosphate (or phosphocreatine/CP/anaerobic alactate) system lactate (or anaerobic glycolysis) system aerobic (or oxidative) system It is very important to realise that at any one time. like ATP. for use by the cells. has a high energy bond which when broken down by the enzyme creatine kinase. but will only last for a very short period of time because of limited CP stores. This system is utilised when there is an absence of sufficient O2 (anaerobic). This compound. when a muscle needs to generate a lot of force quickly. will release enough energy to yield an ATP molecule. such as during near maximal exertion. Creatine C Adenosine Triphosphate P A P P energy for contraction C P P A P P Creatine Phosphate+ Adenosine Diphosphate +Phosphate ATP derived from the creatine phosphate system © Active IQ Document AIQ000350 66 .
g. and only becomes a problem when lactic acid starts to accumulate. or accumulation. the production of lactic acid exceeds the muscles’ and cardiovascular system’s ability to disperse it. If the lactic acid production and removal are equal then there is no problem. but if. to aid the return of blood back to the liver. this is associated with certain sensations such as laboured breathing (or breathlessness). and requires short periods (1-3 minutes) of strenuous activity followed by periods of recovery.Lactate System This system will provide a lot of the required energy in one of two instances: • • when near maximal exercise lasts longer than C-P can provide if the intensity during aerobic activity becomes greater than the aerobic system can provide for The conversion of glucose to lactic acid is occurring constantly within the body. may not allow the lactic acid to be dispersed before the commencement of the next interval. Insufficient recovery. Ideally this recovery should be active (e. walking between running intervals). ‘heavy’ limbs and pain. of lactic acid. which will eventually cause the cessation of activity. Anaerobic training quickly uses up the glycogen stored in the muscles. Targeted interval training will improve the body’s ability to withstand the build up of lactic acid (lactate tolerance) and/or the ability to remove it quicker. This is known as the onset of blood lactate accumulation (OBLA). or static rest. thus delaying or preventing this accumulation. there will be a build up. usually causing a necessity to stop. Muscle glycogen From blood Glucose ATP + Lactic acid © Active IQ Document AIQ000350 67 .
or 263 kcal. in the presence of O2. but outside the mitochondria in the cell cytoplasm. meaning that fat cannot be broken down without carbohydrate present.Aerobic (oxygen) system Aerobic simply means ‘with oxygen’. Fatty acids Oxygen Glucose CO2 H2O ATP Aerobic energy system The aerobic system produces only ATP. carbohydrate is a preferred energy source. This is especially true if the body is at rest. The aerobic energy system is dominant when there is sufficient O2 in the cell to meet the energy production requirements. All three energy systems produce energy at the cellular level. The larger the mitochondria. without fatigue. and refers to the energy system that produces ATP from the complete breakdown of carbohydrate and fat. CO2. Aerobic energy production occurs in organelles (small cell structures) called mitochondria. Fat is commonly said to ‘burn in a carbohydrate flame’. water and heat from the breakdown of fat and carbohydrate. it will release it a lot faster. One molecule of fat (1 glycerol and 3 fatty acids) will yield 460 moles of ATP. but in different places within the actual cell. making it a far greater energy supply. or exercising aerobically. since although it will release less energy per molecule. swim or cycle at a higher intensity for a sustained period of time. The C-P and lactate energy production both still occur in the cells. or the more mitochondria within a cell. The complete breakdown of one glucose molecule will regenerate 36 moles of ATP. just in varying proportions. Whether the body is at rest. This would mean that an athlete could run. the greater the potential for ATP production of that cell. Fat (fatty acids) and carbohydrate (glucose) are the two macronutrients that supply the body with ATP during aerobic metabolism. both carbohydrate and fat are required. However. © Active IQ Document AIQ000350 68 .
or MET. the volume of this O2 uptake (VO2) is approximately 3. moderate or strenuous intensity. The maximal amount of O2 a person could take in (respiratory). and can be directly measured or estimated using various aerobic tests. the fitter they would be. When the body is at rest.5 millilitres of O2 per kilogram of bodyweight per minute (ml/kg/min). depending on the amount of O2 uptake required or the METs. This value of O2 uptake is also known as 1 metabolic equivalent. This maximal O2 uptake (or VO2 max) is generally accepted as the best way to measure someone’s fitness levels. the higher the intensity they could work at. There are a number of adaptations that occur as a result of cardiovascular training. at the correct intensity: • • • increased number of red blood cells increased efficiency of the lungs increased capillarisation at the muscles © Active IQ Document AIQ000350 69 . Activities can therefore. be categorised as light. The more O2 taken in and used by the muscles. transport (cardiovascular) and utilise (muscular) would provide an indication of their fitness.Oxygen Uptake The use of O2 by the cells of the body is known as O2 uptake or consumption.
Summary of Energy Systems Energy Pathways CP System Oxygen dependency Speed of energy production Substrate needed (energy source) Amount of energy produced By-products of energy production Duration of energy production Intensity of activity Lactate System Oxygen System anaerobic anaerobic aerobic very rapid rapid slow stored chemical energy (phosphocreatine) glycogen glycogen and fat very limited ATP limited ATP unlimited ATP no fatiguing waste products (only CO2 and H2O) long duration no waste products lactic acid short duration (0-10 secs) high intensity (95100% max effort) quick recovery (30 sec – 5 min) 1-3 min of intense activity high intensity (6095% max effort) 20 min – 2 hrs (breakdown lactic acid) Type IIa low intensity (up to 60% max effort) time to eat and drink (to replenish fuel stores) Recovery required Predominant fibre types Type IIb Type I © Active IQ Document AIQ000350 70 .
There are five nutrient groups: • • • • • carbohydrate (CHO) protein fat vitamins minerals Carbohydrate This nutrient is divided into three categories.Healthy eating and basic nutrition An understanding of the basic principles of nutrition is important for anyone who may be involved with training members of the public. which the body is able to use for building material and fuel. Dietary Carbohydrates Category Food examples • fruit • fruit juice • dried fruit • table sugar • honey • jams • confectionery • bread • pasta • rice • cereals. grains and beans • potatoes • sweet potatoes • vegetables • • • • fruit vegetables whole grains and cereals beans Sugars – simple structures. since a diet built on sound advice will have a beneficial effect on both health and performance. Nutrient Groups Nutrients are substances found in our food. the most common of which is glucose Starches – complex structures made mostly from long chains of saccharides joined together Fibre – the indigestible parts of starch which help to keep the digestive system healthy © Active IQ Document AIQ000350 71 .
the body is able to store small amounts of carbohydrate within both the liver and the muscles. For this reason. which in turn enables the smooth passage of food and waste products along the digestive tract. alongside those which the body is able to make for itself. © Active IQ Document AIQ000350 72 . are finally used to build many different proteins.an excellent source of • poultry protein containing plenty of amino acids in • fish favourable amounts • dairy produce • eggs Plant sources – a poorer source of protein containing fewer amino acids and in smaller amounts • • • • grains cereals nuts beans Category The amino acids gained from the diet. Dietary fibre is a tough substance. to allowing growth and repair of human tissue.Functions of Carbohydrate The primary role of carbohydrate is to provide the body with energy. ranging from helping to transport important substances in the blood. which can provide these important building blocks. There are 20 of these amino acids. The brain is especially dependent on glucose as a source of fuel. Examples can be found in the table below: Dietary Protein Food examples • meat Animal sources . There are two categories of foods. Protein is particularly important to aid recovery after heavy and intensive training. Protein Proteins are made from building blocks called amino acids. along with the working muscles during more intensive exercise. which the body uses to make the many proteins that it requires. which is found in unrefined starchy foods and cannot be broken down by the body to provide fuel. These proteins in turn fulfil many functions. This indigestible material stays within the digestive system where it helps to provide bulk.
Fat Functions of fat Fats fulfill many vital functions within the body and form an important aspect of a balanced diet for the reasons listed. which are important to the body in order to maintain health and performance. and K provide insulation under the skin provide protection for the internal organs provide energy and a means of energy storage make up the greater percentage of the brain and the spinal cord Types of fat Dietary fats occur in three basic categories. Fats: • • • • • • form an important component of cell membranes or walls help the body to use the fat soluble vitamins – A. helps to protect from heart disease • • • Polyunsaturated fat – found in fish and plant • sources. important for • poultry skin the body’s cells and the nervous system • coconut oil • palm oil • Monounsaturated fat – found in animal and plant • sources. important for cells and proper brain • function • meat olive oil peanut oil avocados oily fish sunflower seeds sunflower oil flax seed © Active IQ Document AIQ000350 73 .E. each of.D. Examples are given in the table below: Dietary Fats Category Food examples • meat • eggs Saturated fat – mostly found in animal sources but • dairy produce also present in select plant sources.
2000). Variety of choice is important since this will increase the range of both vitamins and minerals found within the diet. Thus a diet rich in fruit and vegetables will also be rich in vitamins and minerals. The National Food Guide Bread Bread Butter Milk Yoghurt The balance of good health plate The national food guide is an attempt to provide information to the public. whilst minerals occur naturally within the soil and are drawn into plants via their root systems. it still serves to encourage people to think more carefully about the food they choose within their diet. since the brighter and deeper the colour. this basic model has been adapted by the British government agencies and many others throughout the developed world. © Active IQ Document AIQ000350 74 . The golden rule is variety and colour. Collectively both vitamins and minerals are vital for normal growth. in order to promote a healthy diet. the greater the overall nutrient content. repair and daily functioning of the body. Now widely accepted.Vitamins and Minerals Vitamins are made by plants. It serves as a visual guide to ease the confusion that often arises when trying to plan a menu. Originally devised by the US Department of Agriculture (USDA). however. the National Food Guide does have its critics (McCullough et al.
Energy Balance Energy intake • the type and amount of food eaten • drinks containing energy including alcohol Energy output • resting metabolic rate (RMR) the amount of energy used whilst at rest • the amount of energy used through activity and exercise The concept of energy balance © Active IQ Document AIQ000350 75 .The Food Guide Advantages • aims to encourage people to think about their diet • leads to a reduction in pre-made processed food Limitations • aimed at populations not individuals • groups all fats together. At the very heart of this process lies the concept of energy balance. when in reality they differ along with their functions • encourages consumption of fruit and • not enough emphasis placed on the types of carbohydrates best chosen vegetables • criticised for being shaped by food agencies • encourages portion control and politics • aims to encourage a whole food diet Advantages and disadvantages of the food pyramid Weight Management The term weight management refers to the actions taken by an individual to achieve or maintain an acceptably healthy level of body fat.
will increase.Energy input and energy output can be adjusted in order to meet individual goals. The opposite is true when seeking to lose weight. body fat and therefore body weight. Energy Energy input Body fat increases output Energy imbalance promoting an increase in body fat When energy intake exceeds energy output. © Active IQ Document AIQ000350 76 . Energy input Body in energy balance Energy output The body in a state of energy balance.
Physical activity considerations for older adults Since the fitness revolution began in the 1970s. a lack of mobility and loss of independence. exposure to chemicals in the form of beauty products etc However. psychological and social hazards linked to ageing can be slowed down. more and more people are enjoying the benefits of regular exercise. Advancing age is generally associated with the development of several major chronic diseases (see table below). drinking or late nights for example nutritional (a good nutritional intake can decrease the effects of free radicals. the older adult. many of the physical. Ageing is associated with a gradual deterioration in both physiological and psychological functioning. Only over the last few years has the number of older adults who regularly exercise dramatically increased. The ageing process depends on many factors such as: • • • • genetics behavioural – smoking. reduced quality of food. for example that speed the ageing process) environmental factors – modern day living. pollution. this revolution was primarily aimed at the young and fit and for the most part excluded one segment of society. which may or may not lead to a loss of independence. avoided or even reversed by remaining physically active. Chronic Diseases Associated with the Ageing Cardiovascular • • coronary heart disease hypertension • • • Musculoskeletal osteoarthritis rheumatoid arthritis osteoporosis • • Respiratory asthma chronic pulmonary (COPD) Sensory • • visual disorders auditory disorders obstructive disorder Metabolic • diabetes • obesity Adapted from ACE (1998) • • Neurological Parkinson’s Disease Alzheimer’s Disease © Active IQ Document AIQ000350 77 . However.
In response. age related diseases. © Active IQ Document AIQ000350 78 . especially immediately post-menopause due to oestrogen production cessation (increasing the risk of fracture) a reduction in joint range of movement (ROM). the physical and mental limitations to exercise participation and the many societal barriers (i. and wear and tear to cartilage found on bone ends. By the seventh decade of life men and women can expect a 30% decline in available muscle strength and a 40% reduction in muscle cross sectional area a large percentage of he elderly find difficulty in simply standing from a seated position. men and women tend to progressively add weight until the fifth and sixth decade. knowledge of the effects of ageing.e. • Body composition: • after the age of 35. the older blood vessel is less capable of vasodilation. lung function also changes with advancing age.It is because of these reasons that extra screening may be necessary before providing an exercise programme for an older adult. Age Related Changes in Anatomy and Physiology Skeletal: • • • from 35 to 40 years of age there is a gradual loss of bone women experience a greater loss of bone. ageing leads to a decrease in the number of functioning fast twitch muscle fibres and an increase in functioning slow twitch muscle fibres. a loss of elasticity to connective tissue and muscle. making everyday movements difficult. Several key issues need to be considered when working with an older client. These include. a thickening of ligaments. Hence. fear of going out) older adults’ face to physical activity participation. • • Cardiorespiratory: • • cardiorespiratory function declines in response to ageing Arteries and arterioles begin to lose their elasticity. become thickened and calcify in a process called arteriosclerosis. blood pressure goes up. thus leading to degenerative changes to joint structures Neuromuscular: • peak strength occurs in the 30s and stays relatively constant until the 50s. This is due to loss of muscle strength and power.
reaching. this is evidenced by the high incidence of falls in the elderly. © Active IQ Document AIQ000350 79 .Posture and balance (postural control): • • a decline in posture control is synonymous with ageing. running and stair climbing) is dependent on a good postural control Care should be taken when selecting exercises for older adults taking into consideration the above age related changes.e. walking. Exercises should be modified for older participants to ensure they do not lead to the risk of injury or falls. Fitness Instructors who are unsure how to modify activities for older adults should refer the clients to an instructor who has received the specific Level 3 training in how to adapt physical activity for the needs of older adults. the ability to perform many functional tasks (i.
Physical activity considerations for Pre and Post Natal Women In the past. especially when getting up quickly or when standing During pregnancy the body is working harder than ever before and therefore. due to a number of physiological changes during pregnancy. However. This will mean that the pregnant mother will tire sooner. © Active IQ Document AIQ000350 80 . which results in vasodilation and a corresponding increase in the volume of the entire vascular system. However. pregnant women were positively encouraged to adopt a sedentary lifestyle. any form of exercise during pregnancy was considered to be taboo and as such. The shortfall in blood volume described is referred to as vascular underfill. However. especially during vigorous exercise. demanding more oxygen. the blood volume lags behind this increase in vascular volume. blood vessels become more elastic. Cardiovascular changes during pregnancy In the early stages of pregnancy. exercise during pregnancy is now more recognized as beneficial and is no longer considered a condition demanding confinement and avoidance. since the amount of blood in the system at this stage is unchanged. This will result in a fall in blood pressure with a corresponding decrease in venous return and the amount of blood moving into and being ejected from the heart. Pregnant participants should be advised of this and to reduce the intensity of their usual workout in response. extra-screening becomes necessary. Symptoms would include: • • • • • • waves of sudden fatigue a racing pulse nausea pallor sweating dizziness.
it is the increased blood flow to the skin (as a result of vasodilation and increased blood volume) that makes a pregnant woman's skin pink and gives her the 'glow' of pregnancy. In addition a pregnant woman's set point for sweating also comes down. The diaphragm may be restricted by the growing uterus. which initiate over-breathing by increasing the sensitivity of the respiratory centre in the brain to carbon dioxide. Regular exercise improves the capacity for heat dissipation in response to thermal stress and can be attributed largely to: • • an increase in blood volume which allows skin blood flow to be maintained at a high level during exercise subcutaneous vasodilation and sweating occur at a lower core temperature Consequently. This is often associated with a feeling of breathlessness at rest or during mild exertion. © Active IQ Document AIQ000350 81 . cartilage and the cervix. is a common concern if the mother's core temperature is elevated substantially during and immediately following exercise. Insulin Insulin resistance increases during pregnancy. This makes the pregnant woman's pattern of energy utilisation similar to that of a mild diabetic.Thermoregulatory adaptations Foetal hyperthermia. Interestingly. and can be directly attributed to elevated levels of progesterone. which means that when their core temperature does increase they are more able to dissipate the heat. it can be seen that with adequate hydration and in an appropriate environment. This particularly relates to the pubis symphysis and the sacroiliac joint. leading to abnormal foetal development. but ribs are able to expand further at this stage and breathlessness may result because of over-breathing Key hormonal adaptations Relaxin Softens ligaments. the issue of a baby's temperature rising too high may only be a concern for those taking part in very vigorous activity. This reduces the risk of a mother's temperature rising high enough to bother the baby. the mother’s resting body temperature is reduced and her ability to get rid of heat through her skin is improved. allowing these tissues to spread during delivery. Respiratory adaptations Most aspects of lung function are improved during pregnancy. In addressing this concern.
the abdominal muscles can become strained as they stretch and the lower back may become sore as the muscles in that area tighten. Musculoskeletal adaptations The position of the growing uterus coupled with weight gain causes the expectant mother's centre of gravity to shift (up and out) increasing the mechanical stress on particular areas. For example. Fasting for more than four hours should be avoided and rapid weight gain in the early stages should be viewed as normal. © Active IQ Document AIQ000350 82 . Exercise should not be conducted within two hours of eating and a small snack should be taken immediately after exercise.Consideration should also be given to food intake around exercise. hips and back which further decrease mobility and increase musculoskeletal stress. especially on the sacroiliac joint and the pubis symphysis. These changes are further facilitated by the stretching and loosening of ligaments that stabilise the pelvis. as the mother becomes increasingly lordotic (an exaggerated lumbar curve).
leading to an increased likelihood of backache during and after pregnancy. This is referred to as diastasis recti (see diagram above) and is more likely if the abdominal muscles are weak. since these muscles control the bladder.e. This is of concern for two main reasons: • strong abdominals are needed to support the weight of the baby and to protect the back. will inevitably weaken. © Active IQ Document AIQ000350 83 . which is very vulnerable through pregnancy strong abdominals will give the muscles of the uterus some extra help during delivery • The parallel sheaths of the rectus abdominis muscle that run vertically up the middle of the belly can separate (the linea alba splits). bladder. the leaking of urine. The pelvic floor muscles The pelvic floor muscles act as a hammock to cradle and support the uterus. This can cause several potential problems not least of which is stress incontinence i. these muscles become overly stressed and start to sag. This condition sounds more serious than it is but it can be troublesome. As the uterus grows. They form a figure of eight around the urethra. the abdominals are increasingly stretched and hence. vagina and anus. bowels and other pelvic organs.The abdominal muscles As the belly grows through pregnancy.
monitor their blood pressure and answer any health concerns they may have. the mother will receive regular check ups from the GP or midwife who will.Contraindications to Exercise Careful screening of every expectant mother wishing to exercise during pregnancy should be carried out. If there is any doubt regarding the appropriateness of exercise. amongst other things. the client should be referred to the GP or to an advanced fitness instructor who has received level 3 training in how to adapt activity for pre and post natal women. In any case. There are four main contraindications that need evaluation prior to beginning or resuming exercise during pregnancy: • • • • significant physical injury an acute bout of illness or chronic underlying disease the onset of persistent or recurrent localised pain abnormal or heavy vaginal bleeding Guidelines for return to exercise Type of delivery Guidelines Normal deliveryFollowing 6 week post-natal check up with doctor • No caesarean section • No delivery or postbirth complications Caesarean delivery 12 weeks following delivery providing that post-natal check with doctor has been satisfactory © Active IQ Document AIQ000350 84 . Considerable care must be taken during all trimesters of a pregnancy.
© Active IQ Document AIQ000350 85 .
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