CPTN Personal Training Certification

CPTN CPTN Personal Training Personal Training

CertificationCertificationThe Art & Science of The Art & Science of

Personal TrainingPersonal Training

(First Weekend)(First Weekend)

Instructor: Jeff Boris, B.PHE, CPT-CPTN.MInstructor: Jeff Boris, B.PHE, CPT-CPTN.M

ABOUT THE CPTN The Certified Professional Trainers Network, formerly known as the Canadian Personal Trainers Network, was launched in 1993. The CPTN integrates current research and practical applications for education, communication, professional development and marketing opportunities for Personal Trainers to maintain a leading edge on professional training developments.

•Develops and certifies trainers through the course entitled “The Art and Science of Personal Training Level 1: The Essentials” and the "Fast Track Course on Personal Training.”

•Launched Canada's first personal trainers Conference.

•Launched Canada's first National personal trainer certification (1994)

•Featured in Macleans, YOU, Your Health, Canadian Living, Canadian Fitness, Fitness Management, Confidante, Chatelaine, CITY-TV, CBC Marketplace, The Athlete, and The Toronto Star.

•Contributed to NFLAC's Specialist Guidelines for Personal Trainers as a committee member.

•International Recognition through IDEA Health and Fitness Association. It has a worldwide distribution in over 80 countries with over 19,000 members.

http://www.macleans.ca/

http://www.canadianliving.com/

http://fitnessmanagement.com/articles/article.aspx?articleid=1893&zoneid=23

http://en.chatelaine.com/english/health/article.jsp?content=20030502_180159_832

http://www.citytv.com/toronto

http://www.cbc.ca/consumers/market/files/health/trainers/

http://www.thestar.com/

http://www.ideafit.com/

• Able to start own business as a personal trainer

• Access to Sport Insurance from other bodies

• National recognition of commitment to the highest standards of excellence

• International Recognition through IDEA fitness

• Listed on CPTN's web site as a Personal Trainer referral

• Earn CECs with professional Distance Education Courses

• Eligible to join CPTN's leadership team of Practical Assessors, Course Conductors and Mentors

• The CPTN Report Newsletters

• Monthly E-news and client handout via e-mail

• Access to Personal Trainer Job Listings

• Access to Fitness Training Facilities Listings

• Discounts on Educational Books and Multi-media

• Discounts on CTPN Conferences & Workshops

• Discounts on Products & Services through Suppliers

CPTN CERTIFICATION BENEFITS

CPTN CERTIFICATION REQUIREMENTS

• Must be an adult age 18 or older • Current CPR (Basic Rescuer) and current Emergency First Aid • Passing grade on 120 multiple choice Theory ExamTheory Exam of 75% or higher • Passing grade on the Practical ExamPractical Exam of 75% or higher • Documentation of a minimum of 20 personal training hours (Complete a Personal Trainer Log) OR a degree/diploma in the physical education/kinesiology field (copies of proof to be submitted to CPTN)

Note:Note: Requirements are to be completed within 6 months from exam writing date.

Certification RenewalCPTN certification status is due for renewal each year or every two years. In addition to having current CPR and First Aid, you require 7 CECs to renew for 1 year or 14 CECs to renew for 2 years. One hour of continuing education equals 1 CPTN CEC.

OTHER CPTN CERTIFICATIONS & COURSES

POST-REHABILITATION CONDITIONING SPECIALIST

PILATES MAT & BALLWORK SPECIALIST

YOGA SPECIALIST

CPTN/TBI (Tudor Bompa Institute) SPECIALTY CERTIFICATIONS (On-Line)

Ice Hockey Conditioning Specialist Certification

Junior Athletes Training Specialist Certification

Periodization Planning Specialist Certification

Strength and Conditioning Expert Certification

Website: Website: www.cptn.com

http://www.cptn.com/Online/Description/ice_hockey_conditioning_specialist.htm

http://www.cptn.com/Online/Description/junior_atheletes_training_specialist.htm

http://www.cptn.com/Online/Description/periodization_planning_specialist.htm

http://www.cptn.com/Online/Description/periodization_planning_specialist.htm

http://www.cptn.com/Online/Description/strength_and_conditioning_expert.htm

http://www.cptn.com/

WELCOME TO “THE ART & SCIENCE OF PERSONAL TRAINING”

• Evidence-based Information Evidence-based Information (From Current Knowledge to Emerging Theory)(From Current Knowledge to Emerging Theory)

• Experiential & Interactive Learning Experiential & Interactive Learning (Individual, Partner, Group)(Individual, Partner, Group)

1.1. Your Mind is Open:Your Mind is Open: “We do not know what we do not know.”

2.2. Your Manual is a Reference:Your Manual is a Reference: “Knowledge is in the manual, Wisdom is in the application.”

3.3. Your Outcome is Your Input:Your Outcome is Your Input: “Contribution enhances everyone’s learning experience.”

WHY PERSONAL TRAINING? FIVE REASONS

INTELLECTUAL INTELLECTUAL DISTRIBUTIONDISTRIBUTION WELLNESS WELLNESS

REVOLUTIONREVOLUTION

BABY BABY BOOMERSBOOMERS

HEALTH CRISIS, HEALTH CRISIS, LIFESTYLE LIFESTYLE EPIDEMICEPIDEMIC

TOP 10 TOP 10 PROFESSIONS, PROFESSIONS,

FASTEST FASTEST GROWING GROWING

SEGMENT OF SEGMENT OF FITNESS INDUSTRYFITNESS INDUSTRY

PERSONAL TRAINER The “SELF-CARE SPECIALIST”

NaturalNatural Self-Care is… Self-Care is…

An Attitude of self-responsibility, taking personal responsibility for your health and being accountable for your actions. This includes a willingness to learn, improve yourself and do whatever it takes.

Corrective Action giving the body what only you can give it, addressing root causes with approaches that are intelligently aligned with your body’s real and natural needs, to create a healthy environment conducive to longevity, peak performance and a better quality of life.

CONSULTING & INTERPERSONAL COMMUNICATION SKILLS

LEARNING OBJECTIVESLEARNING OBJECTIVES

1. To understand the role of consulting in personal training

2. To understand the significance of developing versatility in interpersonal communication skills

3. To understand the theories, concepts, and strategies associated with consulting and interpersonal communication skills

4. To develop greater self-awareness of one’s role in personal training and develop a mission statement

“WHAT DO YOU DO?”“HOW DO YOU DO IT?”“WHY DO YOU DO IT?”

WHO ARE YOU?

Defining and marketing your role Defining and marketing your role as a personal trainer.as a personal trainer.

“WHAT DO YOU DO?”“HOW DO YOU DO IT?”“WHY DO YOU DO IT?”

WHO ARE YOU?

JEFF BORIS, B.PHE, CPTN.CPT.MJEFF BORIS, B.PHE, CPTN.CPT.M

Holistic Fitness Trainer, Nutrition & Health Research EducatorHolistic Fitness Trainer, Nutrition & Health Research Educator

“There is an immense disconnect and unacceptable delay between scientific data and public awareness and prevention.” – Dr. Larry Silver, Clinical Professor at Georgetown Medical Centre, past president of Learning Disabilities Association of America

Health & Performance = Nutrition + Exercise - Toxins - StressHealth & Performance = Nutrition + Exercise - Toxins - Stress

MY PHILOSOPHY & SERVICES

Sports GoalsMakeover/Physique

Transformation Goals

Quality of Life Goals

AESTHETIC

Boris Model of Self-Care

HEALTH

FUNCTIONAL

℞℞℞℞

D

N A

B.PHE

My Background

My Background

General Manager

My First Personal Training Studio

Personal Training

Coordinator

Senior Fitness SpecialistPersonal Training Program Manager

R.A.C.

Natural Health Products Specialist & Research Educator

Education Coordinator

“Professor of Personal Training”

Professional Development Chair

Course Conductor, Practical Assessor

Holistic Fitness & Nutrition Health Research Education

Professional Services Innovative Products

Profitable Partnerships

A Few Highlights…

MY MISSION STATEMENT

Educate, motivate, empower and inspire people from all walks of life to discover and

realize their unlimited human potentialfor achieving health, happiness and success!

Who are YOU?Why are YOU here??

1. DEVELOPING YOUR PERSONAL MISSION STATEMENT

Why personal training?How does PTR serve your purpose/goals/mission/career?How is PTR in alignment with what’s important to you?Why should I hire you as my Personal Trainer?What’s great about you? (List of 10)

2. YOUR PERSONAL MISSION STATEMENT (2-3 sentences)

3. CREATING THE “PERFECT” PERSONAL TRAINING BUSINESSa) Who are your clients?b) What kind of environment do you work out of?c) What are your area(s) of specialization?d) What hours will you work?e) Will you complement your PTR services with something? What?f) How much will you earn? What are you worth?

PERSONAL TRAINER = LEADERROLE-MODELLINGROLE-MODELLING

1. What are YOUR personal health & fitness goals?

2. What is YOUR minimal commitment to a healthy lifestyle?

3. What motivates YOU?

ASSIGNMENT:ASSIGNMENT:

Answer questions above.

List your S.M.A.R.T. Goals

S.M.A.R.T. GOALSSSpecific, MMeasurable, AAction-oriented, RRealistic, TTrackable

2. What will affect PROGRAM ADHERENCE?2. What will affect PROGRAM ADHERENCE?

3. Develop a CONTINGENCY PLAN.3. Develop a CONTINGENCY PLAN.

4. Develop a SELF-CONTRACT.4. Develop a SELF-CONTRACT.

1. COLLECT BACKGROUND INFORMATION1. COLLECT BACKGROUND INFORMATION

STAGE OF THE CLIENT TRAINER RELATIONSHIP

Rapport BuildingInvestigative

PlanningAction

Consulting & Interpersonal Communication Skills

• “Trainers and clients work with each other over time in a consultative fashion which invites equitable input from both trainer and client.”– Encouragement from the trainer should be

promoting client self sufficiency.

Effective FeedbackA) It is specificB) It is contingent on performanceC) It provides corrective information for the

learner

Styles Include:

Visual, Auditory, Kinesthetic, Tactile

HUMAN RELATIONS MODELS1. ABRAHAM MASLOW: Hierarchy of Needs

Describe how understanding the relationship between upper level and lower level needs might enhance empathy for clients’ apparent disinterest or lack of focus/compliance.

2. CHRIS ARGYRIS: Interpretation & Choice

Analyze a “typical” client-trainer or learner-expert encounter. How are issues of dominance and control played out in a training environment?

3. JACK GIBB: Open Communication vs. Defensive Communication

Discuss how the content and manner of delivery can manifest defensive communication

4. MANAGERIAL vs. HUMAN RELATIONS and the IMPERSONAL-INTERPERSONAL CONTINUUM

Provide examples of each characteristic on the Impersonal-Interpersonal Continuum

EXERCISE PHYSIOLOGY & PROGRAM DESIGN FOR CARDIOVASCULAR FITNESS


1. To understand the relationship between acute and chronic responses to CV exercise and central versus peripheral adaptations

2. To understand the formula for oxygen consumption and its relationship to central versus peripheral adaptations

3. To understand the relationship between various methods of monitoring intensity and their applications

4. To apply an understanding of the various energy systems in the design of CV exercise programs

5. To apply the fundamental principles of training to the O.F.I.T.T. prescription method of program design

6. To understand the application of O.F.I.T.T. in the CV training continuum (improvement vs. maintenance vs. over-training)

7. To explore controversies in CV program design

TWO MAJOR GOALS OF AEROBIC CONDITIONING

(Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994)

CENTRAL VS. PERIPHERAL ADAPTATIONS

ACUTE RESPONSES VS. CHRONIC ADAPTATIONS

Increased interior dimensions of heart

Ventricular hypertrophy

Exercise heart rate drops with maintained work intensity

Depressed resting heart rate

Increased cardiac output

Increased capillarization and blood flow to muscles

Increased # and density of mitochondria

Enhanced O2 extraction

Increased VO2 max

Increased anaerobic threshold

Increased use of fat as a fuel source

Glycogen sparing

Increased glycogen stores

Increased sensitivity of cells to insulin

Increase in heart rate

Increase in stroke volume

Increase in cardiac output

Dilation of vessels

Shunting of blood from visceral tissues

Increased rate & depth of breathing

Increased systolic pressure

Central vs. PeripheralCentral vs. Peripheral

Aerobic vs. Anaerobic AdaptationsAerobic vs. Anaerobic Adaptations

VO2 MAXThe Acute Pathway to Chronic Adaptations

CENTRAL FACTORS (O2 Delivery)CENTRAL FACTORS (O2 Delivery)

PERIPHERAL FACTORS (O2 Extraction)PERIPHERAL FACTORS (O2 Extraction)

Oxygen Loading:Oxygen Loading: Rate & Depth of Breathing (lungs), Hemoglobin (blood)

Oxygen Delivery:Oxygen Delivery: Heart Rate & Stroke Volume (heart), Ejection Fraction, Cardiac Output (Q = HR x SV)

Oxygen ExtractionOxygen Extraction (arterio-venous O2 diff.): Muscular Capillarization & Myoglobin

Oxygen Utilization:Oxygen Utilization: Mitochondrial Density, Oxidative Enzymes, % Slow Twitch, Conversion of Fast Twitch Glycolytic (IIb) to Fast Twitch Oxidative (IIa)

Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction

Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight

VO2 MAXPractice Questions

1. Your client weighs 70kg, has a resting HR of 60bpm, stroke volume is 70ml/beat, and O2 extraction is 6ml O2/100ml of blood. What is their resting VO2?

2. During maximal exercise the same client has a heart rate of 180bpm, a stroke volume of 115 ml/beat and an O2 extraction of 15ml O2/100ml of blood. What is their VO2 max?

3. Another client has a max HR of 177bpm and a cardiac output of 16, 992 ml/min. What is this client’s stroke volume?

Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction

Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight

METSPractice Questions

1 MET = 3.5ml O2/kg/min

1. Your client has a maximal HR of 178bpm, a stroke volume of 103 ml/beat, an O2 extraction of 14ml O2/100ml of blood and weighs 64kg. What is their relative VO2 max? What is the VO2 equivalent in METS? Describe an activity that would fulfill this value.

2. What is the VO2 equivalent to 4 METS? Describe an activity that would fulfill this value.

MONITORING EXERCISE INTENSITY

PARTNER EXERCISE:PARTNER EXERCISE: Calculate the Target Heart Rate for your Case Study Client.

a) Calculate THR using standard MHR Formula

THR = (220 – age) x Exercise Intensity %

b) Calculate THR using the Karvonen FormulaHRR = [(220 – age) – RHR] x Exercise Intensity % + RHR

1.1. Target Heart RateTarget Heart Rate

2.2. Talk TestTalk Test

3.3. RPE (Rating of Perceived Exertion, Borg Scale)RPE (Rating of Perceived Exertion, Borg Scale)

ENERGY SYSTEMS1.1. ATP-CP / PHOSPHAGEN SYSTEM ATP-CP / PHOSPHAGEN SYSTEM

(Anaerobic Alactic)(Anaerobic Alactic)

2.2. ANAEROBIC GLYCOLYSIS ANAEROBIC GLYCOLYSIS (Anaerobic Lactic)(Anaerobic Lactic)

3.3. AEROBIC GLYCOLYSISAEROBIC GLYCOLYSIS

4.4. FATTY ACID OXIDATION / FATTY ACID OXIDATION / OXIDATIVE PHOSPHORYLATIONOXIDATIVE PHOSPHORYLATION

ATP-CP SYSTEM

ANAEROBIC GLYCOLYSIS

ANAEROBIC VS. AEEROBIC GLYCOLYSIS

FATTY ACID OXIDATION

Energy Source Summary

ENERGY OUTPUT vs. TIME/DURATION

(5-10sec)

(1-3min)

(20min+)

(Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994)

CLASSIFICATION OF PHYSICAL

ACTIVITIES BASED ON ENERGY

SYSTEMS

ENERGY DELIVERY SYSTEMS & SPORTS SPECIFICITY

ROWING (2000m race – 6min)ROWING (2000m race – 6min)

75%75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis)

22%22% Anaerobic Glycolysis

3%3% ATP-CP System

SOCCER (midfield player) & ICE HOCKEYSOCCER (midfield player) & ICE HOCKEY

50%50% Oxidative Phosphorylation


25%25% ATP-CP System

VOLLEYBALLVOLLEYBALL




FOOTBALLFOOTBALL

30%30% Oxidative Phosphorylation (used during recovery between plays)



O.F.I.T.T.

• Objective:Objective: Based on S.M.A.R.T. Goals

• Frequency:Frequency: Affected by Intensity & Duration

• Intensity:Intensity: Dictates specific physiologic & metabolic changes

• Time:Time: Duration which intensity level is maintained; Duration & Intensity inversely related (“You can train hard or you can train long, but you can’t do both”)

• Type:Type: Exercise/Equipment selection

O.F.I.T.T. General Guidelines for CV Training

• Objective?Objective?

• Frequency?Frequency?

• Intensity?Intensity?

• Time?Time?

• Type?Type?

Improve or maintain the level of efficiency to deliver O2 and remove CO2; aerobic and/or anaerobic training

At least 3x/week with 24-48hrs rest between sessions

Dependent upon energy system to be trained for client’s goals

Dependent upon intensity level prescribed; lower intensity conducted over longer time period (i.e. 30min +) can be accumulated intermittently or continuously

Continuous vs. Discontinuous Training (i.e. Intervals); Both Aerobic & Anaerobic Systems must be trained

PARTNER EXERCISE:PARTNER EXERCISE: Using the case study assigned to you from the back of the manual determine 1) your client’s S.M.A.R.T. Goals, and 2) apply the O.F.I.T.T. principle to design their CV program. Be prepared to share with the rest of the class.

Improvement & Maintenance1. What is the minimum FREQUENCY, INTENSITY and DURATION/TIME

required to maintain aerobic fitness (the central factors)?

2. What is the minimum FREQUENCY, INTENSITY, DURATION/TIME and EFFORT INTERVALS required to maintain anaerobic fitness (the peripheral factors)?

Objective: Enhance muscle’s ATP-CP energy capacity– 5-10 second max output bursts followed by 30-120sec active

recovery; Alternate between 2+ work intervals and 2+ recovery intervals

– Adaptation occurs within 2-4 weeks. Detraining will take effect within 2 weeks.

• Note: high risk training; potential injuries associated with this type of training.

• Especially important to warm up and cool down. • Benefits = sprinters/events lasting less than 20 sec.

Specific Guidelines for ATP-CP System

Objective: Elevate Lactate Threshold Levels– Sub max levels of intensity will not stimulate adaptation.

Need to train at level that will elicit lactic acid production.

– Train 2-3x/week (ample time for recovery); 2-3 min effort intervals followed by 2-3 min recovery intervals; repeat 2-12x

– 2-3 min recovery is not enough time to deplete lactic acid from blood, therefore lactate threshold must elevate to accommodate the training stimulus.

• Note: complete LT training at least 2 weeks before competition• Benefits: Everyone, but the highest injury rate.

Specific Guidelines for Glycolytic System

Objective: Improve body’s ability to deliver O2 and remove CO2 through central factors

– Sub-maximal training; 60-80% MHR, 20min +– Not necessarily “sport specific”– Most benefits are central adaptations involving the

heart circulatory and respiratory systems.• Note: the most appropriate introductory cardiovascular

program to start with to build a good fitness base.

Specific Guidelines for Oxidative System

ATP-CP INTERVAL TRAINING: 5-10 second max output bursts (95-100% HRR; RPE = 9-10) followed by 30-120sec active recovery; Alternate between 2+ work intervals and 2+ recovery intervals

GLYCOLYTIC INTERVAL TRAINING: 2-3 min effort intervals (85-95% HRR; RPE = 7-8) followed by 2-3 min recovery intervals; repeat 2-12x

Example 1:Example 1: 30sec (max intensity) / 30sec (active rest), repeat 4-12x

Example 2:Example 2: 90sec (90% HRR) / 90sec (recovery), repeat 10x

Example 3:Example 3: 60sec (85% HRR) / 120sec (70% HRR), repeat 7x

Example 4:Example 4: 120sec (85% HRR) / 60sec (70% HRR), repeat 7x

Example 5:Example 5: 3min (75-85% HRR) / 1min (60% HRR), repeat 11x

SMALL GROUP EXERCISE: Sample Interval Training Programs

Indicate the training objective for each sample program:

Over-trainingIndicated by a plateau or drop in performance over a period of several

days; caused by too little recovery time between sessions

A)TRACK RESTING HEART RATE

B)TRACK TRAINING HEART RATE

>10% over previous values = over-training

Improvement, Maintenance, Over-training, Detraining

Compared to the peripheral factors, the CENTRAL FACTORSCENTRAL FACTORS of the CV System are (More or Less):

Compared to the central factors, the PERIPHERAL FACTORSPERIPHERAL FACTORS of the CV System are (More or Less):

easily improved

easily maintained

easily over-trained

easily detrained

easily improved

easily maintained

easily over-trained

easily detrained

MoreMore

LessLess

LessLess

MoreMore

LessLess

MoreMore

MoreMore

LessLess

ASSIGNMENT: The Great Debates

1. Which is better for fat loss…Longer Duration, Lower Intensity OR Shorter Duration, Higher Intensity?

2. Which is a better workout order…Cardio before or after Weights?

CARDIO CONFUSIONCARDIO CONFUSION

EXERCISE PHYSIOLOGY & PROGRAM DESIGN FOR MUSCULAR FITNESS


1. To understand the neuromuscular responses and adaptations to resistance training

2. To understand muscle microstructure, and the role of actin and myosin in muscle actions

3. To apply an understanding of the relationship between different muscle fibre types and muscle fibre recruitment to the design of resistance training programs

4. To understand the relationship between the various energy systems and muscle fibre types

5. To understand the application of the fundamental principles of training to the design of resistance training programs

6. To understand the relationship between the different training objectives of Strength, Power, Endurance and Mass and the application of O.F.I.T.T. in the design of resistance training programs that meet these objectives

7. To understand the application of O.F.I.T.T. in the resistance training continuum (improvement vs. maintenance vs. over-training vs. detraining)

8. To explore controversies in the design of resistance training programs

MAJOR GOALS OF STRENGTH CONDITIONING

STRENGTHSTRENGTH

ENDURANCEENDURANCE

POWERPOWER

MUSCLE MASS & TONEMUSCLE MASS & TONE

NEUROMUSCULAR RESPONSES & ADAPTATIONS• Connective tissues become thicker & stronger

• Mitochondrial density decreases due to the dilution

effect of enlarged/added myofibrils

• Muscle glycogen stores increase

• Concentrations of ATP and Creatine Phosphate increase

• Recruitment of motor units increases, allowing for a

greater force output

• Motor unit firing rate increases, allowing for a greater

force output

• Increased threshold protection of Golgi Tendon Organs

• Regulation of blood pressure and HDL cholesterol

• Improved metabolic rate

• Increased bone mineral density

• Increased glucose tolerance & insulin sensitivity

DOMS DOMS (Delayed Onset Muscle Soreness)(Delayed Onset Muscle Soreness)

• 24-48hrs

• Chemicals released from micro-tearing of

connective tissue and/or muscle fibres

• Delayed due to: musclemuscle

fatfat

skinskin

(pain receptors)(pain receptors)

Is DOMS a prerequisite for better

progress?

Central vs. Central vs. PeripheralPeripheral

Aerobic vs. Aerobic vs. AnaerobicAnaerobic Adaptations Adaptations

HYPERTROPHY:HYPERTROPHY: due to increase in both size & number of myofibrils (actin & myosin)

NOTE:NOTE: Strength gains in first 4 weeks due to increased neurological efficiency & recruitment, NOT hypertrophy

MUSCLE MACRO & MICRO STRUCTURES

MUSCLE CONTRACTION

MUSCLE CONTRACTION

The Sliding Filament TheoryThe Sliding Filament Theory

1. Action Potential

2. Myosin Binding to Actin

3. The Power Stroke

TYPES OF MUSCLE ACTIONSISOMETRIC:ISOMETRIC: Muscle contracts with no change in its length during force production.

CONCENTRIC:CONCENTRIC: Positive muscle action whereby the muscle is shortened under its own force.

ECCENTRIC:ECCENTRIC: Negative muscle action whereby the muscle resists while it is forced to lengthen.

During which type of contractions can you lift a) the most weight, and b) the least amount of weight?

MOTOR UNITS

1. All-or-None Principle1. All-or-None Principle

2. Force of muscle contraction is dependent upon:2. Force of muscle contraction is dependent upon:

a) Rate of motor neuron firing

b) Number & Size of muscle fibres innervated

MOTOR UNITS

PERIODIZATION OF REPS AND EXERCISES

SENSORY MECHANISMS

Golgi Tendon OrganGolgi Tendon Organ

Muscle SpindleMuscle SpindleMonitors changes in muscle length. When spindle fibers are rapidly stretched, a stretch reflex is elicited, causing muscle to contract.

Monitors changes in muscle tension. When tension developed in muscle becomes too great, further contraction is inhibited, and muscle relaxes.

MUSCLE FIBRE TYPES

CHARACTERISTICS & TRAINING PARAMETERS OF MUSCLE FIBRE TYPES

Fibre TypeFibre Type Type I fibres Type II A fibresType I fibres Type II A fibres Type II B fibres Type II B fibres Other Designations Slow Oxidative Fast Oxidative Glycolytic Fast GlycolyticContraction time Slow Fast Very Fast Size of motor neuron Small Large Very LargeResistance to fatigue High Intermediate LowActivity Used for Aerobic Long term anaerobic Short term anaerobicEnergy System FA Oxidation An/Aerobic Glycolysis ATP-CPForce production Low High Very HighMitochondrial density High High LowCapillary density High Intermediate Low Oxidative capacity High High LowGlycolytic capacity Low High HighMajor storage fuel Triglycerides CP, Glycogen CP, Glycogen

Training Objective Endurance Mass, Strength Strength, PowerType of Adaptation Biochemical Structural NeuralIntensity (%RM) <70% 85-70% 95-85%Repetitions 15-30 6-12 3-6Sets 1-3 3-5 B=3-5, A=5-8Rest Between Sets 20-90sec 30-120sec 2-5min Rep Speed slow/med/fast slow to med slow/med/fast

RECRUITMENT OF MUSCLE FIBRE TYPES

0

20

40

60

80

100

120

0 20 30 40 50 60 70 80 90 100

Type IIb

Type IIa

Type I

Exercise Intensity (% of VO2max or %RM)

Active Muscle Fibre (%)

REP SPEED RELATIVE TO ENERGY SYSTEMS & TRAINING OBJECTIVES

>105%RM (eccentric) , slow = MAX STRENGTHMAX STRENGTH

80-100%RM (1-8 reps), slow to med. = MAX STRENGTHMAX STRENGTH

60-80%RM (8-15 reps), slow to med. = HYPERTROPHYHYPERTROPHY

50-80%RM (8-20 reps), fast = POWERPOWER

<70%RM (>15reps), slow to med. = ENDURANCEENDURANCE

(5-10sec)

(1-3min)

(20min+)

Fast = +1, -1Fast = +1, -1

Med. = +2/+3, -2/-3Med. = +2/+3, -2/-3

Slow = +4/-4 (or higher)Slow = +4/-4 (or higher)

6 reps (+2, 1, -2, 0 ) = 30sec VS. 6 reps (+1, 0, -2, 0) = 18sec

10 reps (+1, 0, -2, 0) = 30sec VS. 10 reps (+3, 1, -3, 0) = 70sec

ENERGY DELIVERY SYSTEMS & SPORTS SPECIFICITY

ROWING (2000m race – 6min)ROWING (2000m race – 6min)

75%75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis)


3%3% ATP-CP System









FOOTBALLFOOTBALL

30%30% Oxidative Phosphorylation (used during recovery between plays)



MUSCLE FIBRE TYPES, ENERGY DELIVERY SYSTEMS & SPORTS

SPECIFICITYROWING (2000m race – 6min)ROWING (2000m race – 6min)

75%75% Type I, Aerobic

22%22% Type IIa, Anaerobic Glycolysis

3%3% Type IIb, ATP-CP









FOOTBALLFOOTBALL




METABOLIC & BIOMECHANIC SPORTS SPECIFICITY

Energy Systems

Muscle Fibre Types

Movement Patterns

Muscle Groups

Nutritional Needs

- Energy expenditure

- Energy pathways

- Biochemical vs. Structural vs. Neural adaptations

Contraction Types

RESISTANCE TRAINING TERMINOLOGYISOKINETIC CONTRACTION:ISOKINETIC CONTRACTION: Muscle action through a constant speed causing the muscle to exert a continuous and maximum force throughout a given ROM.

DYNAMIC CONSTANT CONTRACTION (ISOTONIC):DYNAMIC CONSTANT CONTRACTION (ISOTONIC): Muscle action against a constant resistance.

DYNAMIC VARIABLE CONTRACTION:DYNAMIC VARIABLE CONTRACTION: Muscle action against a changing resistance.

REPETITION:REPETITION: A single, complete action of any one given exercise beginning from starting position, progressing to its ending position, and returning to its starting position.

SETS:SETS: A given number of complete and continuous repetitions performed consecutively without resting.

LOAD:LOAD: The amount of resistance against which a muscular force is being applied.

REP RANGE:REP RANGE: Includes both a lower limit (least # of reps to be completed) as well as an upper limit (most # of reps to be completed).

REPETITION MAXIMUM:REPETITION MAXIMUM: Maximum load that can be lifted during an exercise in an all-out effort over a given number of reps.

RESISTANCE TRAINING TERMINOLOGYCIRCUIT TRAINING ROUTINE:CIRCUIT TRAINING ROUTINE: Several different exercises are completed, one immediately after another, within the resistance training session.

REGULAR RESISTANCE TRAINING ROUTINE:REGULAR RESISTANCE TRAINING ROUTINE: Concentrating on one exercise at a time, multiple sets are completed for each exercise included within the resistance training session

STANDARD RESISTANCE TRAINING ROUTINE:STANDARD RESISTANCE TRAINING ROUTINE: For any one given exercise included within a regular resistance training session, the resistance, reps, and rest between sets remains constant.

VARIABLE RESISTANCE TRAINING ROUTINE:VARIABLE RESISTANCE TRAINING ROUTINE: For any one given exercise included within a regular resistance training session, the resistance, reps and/or rest between sets vary.

SMALL GROUP EXERCISE:SMALL GROUP EXERCISE: Design a “Standard Resistance Training Routine” and a “Variable Resistance Training Routine” for a muscle group of your choice.

FUNDAMENTAL PRINCIPLES OF TRAINING

Progressive ResistanceProgressive Resistance (The Double Progression System of Resistance Training)

1. Start with a conservative weight and reps consistent with the lower limit of the appropriate rep range.

2. With each successive resistance training session, increase reps by at least one at a time: Lower Limit +1, Lower Limit +2,…Upper Limit

3. When the upper limit of the rep range is completed with the initial weight, increase the intensity one level and drop the reps to the lower limit of the identified rep range

4. Complete the rep progression with the new weight.

PARTNER EXERCISE:PARTNER EXERCISE: Demonstrate the application of Progressive Resistance by performing 3 sets (10-15 reps/set) of an exercise (i.e. push-ups, lateral raises, bicep curls, etc.) and record the reps for each set. What will be your goal for your next workout with this exercise?

FUNDAMENTAL PRINCIPLES OF TRAINING

Progressive OverloadSpecificity (S.A.I.D.)IndividualityReversibilityVariabilityPeriodization

O.F.I.T.T. General Guidelines for PRT (p.117)




• Time?Time?

• Type?Type?

Strength, Endurance, Power, Mass, Tone

How often should the same muscle groups be trained?

Prescribed as %RM or the equivalent Rep Range.

Dependent upon 5 factors: # of exercises, # of sets, # of reps, rest between sets, and rep speed

Compound vs. Isolation Exercises,

OVERCOMPENSATION CYCLE

Day 1 2 3 4 5 6 7

Time

Fit

nes

s L

evel

Biological Status Linear (Biological Status)

Proper adaptation dependent upon training intensity, volume and recovery methods.

Homeostasis (normal biological state)

Overcompensation(Degree of improvement)

Exercise Stimulus

Fatigue CompensationRegression

Day 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Every 7 Days

Every 5th Day

Every 3rd Day

OVERCOMPENSATION CYCLE

Overcompensation Cycle Comparing Different Training Frequencies

Improvement & Maintenance of Resistance Training Objectives

1. Your client has hit a plateau in their training program. Provide examples of 3 strategies you could apply to help stimulate new progress.

2. Your work schedule and family commitments are interfering with your personal fitness program. How can you adjust your training frequency, intensity, sets, reps and exercises to maintain your muscular fitness?

PARTNER EXERCISEPARTNER EXERCISE

Over-trainingIndicated by a plateau or drop in performance over a period of several

days; caused by too little recovery time between sessions

Risk of resistance over-training is associated with:

• Failure to schedule adequate rest between similar training sessions

• Failure to schedule “active rest” periods within micro-cycles

• Failure to schedule “active rest” periods within meso-cycles

• Failure to vary exercise intensities

• Increase in the number of sets per exercise beyond 4

• Increase in the number of exercises for a given muscle group

• Failure to vary exercises for a given muscle group

ASSIGNMENT: The Great Debates

1. Which is better for burning fat, what burns more calories…Cardio or Weight Training?

2. How much Cardio and how much Weight Training should I be doing to lose weight?

3. I don’t want to build muscle, I just want to tone. What kind of exercise program should I be following?

4. I have a difficult time putting on muscle…How do I build bigger arms and a bigger chest?

MUSCLE MYSTERIESMUSCLE MYSTERIES

ANATOMY (Upper Body) & PROGRAM DESIGN FOR MUSCULAR FITNESS


1. To know the origin, insertion and line of action for the muscles of the upper body.

2. To apply knowledge of anatomy to effective exercises and be able to distinguish between the agonists, antagonists, synergists and stabilizers.

3. To apply an understanding of the advantages and disadvantages of compound versus isolation exercises in the design of resistance training programs.

4. To understand the application of general strength training guidelines in the design of programs.

5. To apply an understanding of a variety of specific resistance training principles commonly used in the design of programs.

ORIGIN:ORIGIN: muscle attachment that moves least, generally more proximal (towards mid-line of body).

INSERTION:INSERTION: muscle attachment that moves most, generally more distal (away from mid-line of body).

LINE OF ACTION:LINE OF ACTION: An imaginary line that connects the origin to insertion and denotes the joint action(s) caused by the muscle.

MUSCLE ORIGIN, INSERTION & ACTION

Muscular ClassificationsAGONIST (prime mover):AGONIST (prime mover): muscle most directly involved with the movement

ANTAGONIST:ANTAGONIST: muscle opposite to the agonist that assists in joint stabilization and can slow down or stop the intended movement

SYNERGIST:SYNERGIST: muscle that assists the prime mover in a movement

STABILIZER:STABILIZER: muscle that stabilizes a joint; usually contracts isometrically as a joint is moved

CLAVICULAR HEADORIGINClavicle, medial half (Anterior) INSERTIONHumerus (Proximal Anterior)

Bicipital Groove (Outer Lip)

STERNAL HEADORIGINSternum (Anterior) Ribs (2nd to 6th), Costal Cartilages INSERTIONHumerus (Proximal Anterior)

Bicipital Groove (Outer Lip)

ACTIONShoulder:• Flexion• Horizontal Adduction • Internal Rotation

PECTORALIS MAJOR

ORIGINRibs (3rd to 5th), anterior surface INSERTIONScapula (Superior Anterior)- Coracoid Process

ACTION Scapular:• Protraction/Abduction • Downward Rotation (During Abduction) • Depression

PECTORALIS MINOR

The serratus anterior holds the scapula against the thoracic wall. A winged scapula condition indicates a weakness of the serratus anterior.

ORIGINLateral surface of ribs 1-9 INSERTIONCostal (anterior) surface of medial border of scapula

ACTIONScapular:Protraction/AbductionUpward Rotation

SERRATUS ANTERIOR

http://www.exrx.net/Kinesiology/Posture.html#anchor3102554

http://www.exrx.net/Kinesiology/Glossary.html#anchor149819

http://www.exrx.net/Kinesiology/Glossary.html#anchor149819

The anterior deltoid is involved in shoulder abduction when the shoulder is externally rotated. The anterior deltoid is weak in strict horizontal flexion but assists the pectoralis major during shoulder horizontal flexion / shoulder flexion (elbow slightly inferior to shoulders).

ORIGINClavicle (Anterior Lateral Third) INSERTIONHumerous (Lateral)

- Deltoid Tuberosity

ACTIONShoulder:• Abduction • Flexion • Transverse Flexion • Internal Rotation

ANTERIOR DELTOID

The lateral deltoid is involved in shoulder abduction when the shoulder is internally rotated. It is involved in shoulder flexion when the shoulder is internally rotated. It is involved in shoulder transverse abduction (shoulder externally rotated).

ORIGINScapula

- Acromion process (Lateral)

INSERTIONHumerus (Lateral)

Deltoid Tuberosity

ACTIONSShoulder:• Abduction • Flexion • Transverse Abduction

LATERAL DELTOID

The posterior deltoid is the primary shoulder hyperextensor, since the latissimus dorsi does not extend the shoulder beyond anatomical position (aka hyperextension)

ORIGINScapular spine (Inferior edge) INSERTIONHumerus (Lateral)

- Deltoid Tuberosity

ACTIONShoulder:• Extension • Horizontal Abduction • External Rotation

POSTERIOR DELTOID

ORIGINLong Head [1]: lower edge of glenoid cavity of scapula Lateral Head [2]: lateral posterior surface of humerous

Medial Head [3]: posterior surface of humerous INSERTIONUlna (Proximal Posterior) [1, 2 , 3 ]

- Olecranon Process

TRICEPS BRACHII

ACTIONSElbow:• Extension [1, 2 , 3 ] Shoulder:• Extension [1 ] • Adduction [1 ]

ROTATOR CUFF MUSCLES

ORIGINScapula (Superior), Supraspinous fossa INSERTIONHumerus, Greater Tubercle (Superior)

ACTION Shoulder:• Abduction (initiates)• Stabilization

SUPRASPINATUS

Most often injured rotator cuff muscle. Inability to smoothly abduct the arm against resistance may indicate a rotator cuff injury. Avoiding full ROM (i.e. not initiating deltoid exercises from fully adducted position) may not allow Supraspinatus to be fully strengthened since it is more fully activated at these initial degrees of shoulder abduction/flexion. Once injured ROM is typically restricted on the shoulder press.

Examples of affected exercises: Shoulder Press, Upright Row, Lateral Raise Example preventative / corrective exercises: Front Lateral Raise, Lying Lateral Raise

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html

http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

http://www.exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html

ORIGINScapula (Medial), Infraspinous fossa INSERTIONHumerus, Greater Tuberosity (Posterior)ACTIONShoulder:• External Rotation • Transverse Abduction • Posterior Stability

INFRASPINATUS

INFRASPINATUS WEAKNESS: Second most often injured rotator cuff muscle. Examples of affected exercises with suggestions for high risk individuals:

Bench Press: Bring bar lower on chest, keeping elbows closer to sides. Chest Press: Elevate seat so elbows are closer to sides Range of motion may need to be limited so elbows do not go behind shoulders

Example preventative / corrective exercises: Lying External Rotation, Rows

TERES MINOR

ORIGINScapula (Lateral)

Lateral Border Posterior on upper and middle part

INSERTIONHumerus

Greater Tubercle (Posterior) Inferior Facet

ACTIONShoulder:• External Rotation • Transverse Abduction• Posterior Stability

ORIGINScapula (Anterior)

- Subscapularis Fossa INSERTIONHumerus (Proximal Anterior)

- Lesser TubercleACTIONShoulder:• Internal Rotation • Anterior Stability • Posterior Stability

SUBSCAPULARIS

Exercise ClassificationsPrimary/compound

(multi-joint)Usually involves more co-ordination and recruitment of many muscle groups, using heavier weight loads– Ex. Bench Press

Isolation (single-joint)Involves isolating single muscle groups, and using lower weight loads– Ex. Dumbbell Chest Fly

ISOLATION VS. COMPOUND EXERCISESCOMPOUND EXERCISESCOMPOUND EXERCISES

+ Sequential muscle action

+ Muscle balance

+ Coordination

+ Positive motivation

+ Saves time

- Limited by weaker muscles

ISOLATION EXERCISESISOLATION EXERCISES

+ Suitable for correcting muscle imbalances

+ Specific injury rehabilitation

+ Options for working around injuries

+ Adds greater variety

- Neglects stabilizers

- Requires more time

Does not promote:

- Sequential muscle action

- Muscle balance

- Coordination

- Positive motivation

Exercise Sequence• Exercises spaced throughout program so as to rest one

area while working another

• Compound exercises precede isolation exercises requiring the same muscle

• Exercises requiring larger muscles precede exercises requiring smaller muscles

• Exercises requiring muscles closer to the mid-line precede exercises requiring muscles further from the midline

• Exercises requiring less developed muscles precede exercises requiring more developed muscles

LOWER FIBRESORIGINSpine, Thoracic Vertebrae (T4-12) INSERTIONScapula, Spine (Inferior Medial)

MIDDLE FIBRESORIGINSpine, Cervical Vertebrae (C7) Spine, Thoracic Vertebrae (T1-3) INSERTIONScapula:• Acromion Process (Medial Border) • Spine (Superior Border)

ACTIONScapula:• Upper Rotation • Adduction • Depression Spine (Thoracic), weak ext.

TRAPEZIUS

ACTIONScapula:• Adduction • Elevation • Upward Rotation

UPPER FIBRESORIGINSkull (Posterior Inferior) [1]INSERTIONClavicle, Lateral Third (Posterior) [ 1, 2]

ACTIONScapular Elevation [1, 2] Cervical Extension [1] Neck Extension, Lateral Flexion, Rotation [1]

ORIGINCervical Vertebrae (Upper 3 or 4) INSERTIONScapula, Medial Border (Superior part) ACTION Scapular:• Elevation • Downward Rotation • Abduction

Spine (Cervical):• Lateral flexion right [Right Levator Scapulae] • Lateral flexion left [Left Levator Scapulae] • Rotation right [Right Levator Scapulae] • Rotation left [Left Levator Scapulae]

LEVATOR SCAPULAE

Stabilization: The Levator Scapulae holds the scapula against the trunk.

ORIGINSpine:Cervical Vertebrae (C7) [1] Thoracic Vertebrae (T1 [1], T2-T5 [2])

INSERTIONScapula: Medial Border (Below spine) • Superior [1] • Inferior [2]

ACTIONScapular:Adduction [1, 2] Downward Rotation [1, 2]

RHOMBOIDSHeads1. Rhomboids Minor 2. Rhomboids Major

Stabilization: The Rhomboids holds the scapula against the thoracic wall.

ORIGINIlium, Posterior Crest Sacrum (Posterior) Vertebral Column• Lumbar Vertebrae (L1-5) • Thoracic Vertebrae (T7-12)

Ribs (Posterior), Lower 3 or 4 ribs

INSERTIONHumerus (Proximal Anterior/Medial)

ACTIONShoulder: Adduction, Extension, Internal Rotation, Transverse Extension Scapula (Assists): Depression, Downward, Rotation, Adduction

LATISSIMUS DORSI

The latissimus dorsi does not extend the shoulder beyond anatomical position (shoulder hyperextension). In strict transverse extension, the latissimus dorsi is weak. Incidentally, the posterior deltoid is strongly involved in both shoulder hyperextension and transverse extension.

ORIGINScapula (Posterior, Inferior) • Inferior Angle (Posterior, Lateral)

INSERTIONHumerus (Proximal Anterior/Medial) • Medial Lip of Intertubercular Groove

ACTIONSShoulder:• Extension • Internal Rotation • Adduction

TERES MAJOR

1. LONG HEAD (Outer) 1. LONG HEAD (Outer) 2. SHORT HEAD (Inner) 2. SHORT HEAD (Inner)

ORIGINScapula:• Supraglenoid Tuberosity [1] • Coracoid Process [2]

INSERTIONRadius• tubercle [1, 2] Fascia of forearm• Bicipital Aponeurosis [1, 2]

ACTIONElbow flexion [1, 2] Forearm supination [1, 2] Shoulder:• Flexion (Weak) [2] • Transverse Flexion (Weak) [2]

BICEPS BRACHII

The biceps brachii is a stronger elbow flexor when the radioulnar joint (forearm) is supinated.

During elbow flexion, motor units in the lateral portion of the long head of the biceps are preferentially activated, whereas during forearm rotation, motor units in the medial portion are preferentially activated.

ORIGINHumerus (Lateral Condyle)

INSERTIONRadius (Lateral Distal) on Styloid Process

ACTIONSElbow flexion

BRACHIORADIALIS

The brachioradialis is a stronger elbow flexor when the radioulnar joint (forearm) is in a midposition between supination and pronation. When the forearm is pronated, the brachioradialis is more active during elbow flexion since the biceps brachii is in a mechanical disadvantage.

BRACHIALISORIGINHumerus (Anterior)

INSERTIONUlna, Coronoid Process

ACTIONSElbow flexion

The brachialis becomes more readily activated during isometric elbow flexion. During a dynamic elbow flexion, the biceps is more readily activated than the brachialis.

FOREARM FLEXORS3. FLEXOR CARPI RADIALIS3. FLEXOR CARPI RADIALIS

ORIGIN: Humerus, Medial Epicondyle

INSERTION: 2nd & 3rd Metacarpals

ACTION: Wrist Flexion & Abduction; Weak elbow flexion

5. PALMARIS LONGUS5. PALMARIS LONGUS

ORIGIN: Humerus, Medial Epicondyle

INSERTION: 2nd, 3rd, 4th, 5th Metacarpals

ACTION: Wrist Flexion; Weak elbow flexion

4. FLEXOR CARPI ULNARIS4. FLEXOR CARPI ULNARIS

ORIGIN: Humerus on Medial Epicondyle, Ulna (Proximal Posterior)

INSERTION: 5th Metacarpals, Carpals (Medial)

ACTION: Wrist Flexion & Adduction; Weak elbow flexion

The Palmaris Longus is absent on one or both sides in about 21% of people.

FOREARM EXTENSORS2. EXTENSOR CARPI RADIALIS LONGUS2. EXTENSOR CARPI RADIALIS LONGUS

ORIGIN: Humerus on Lateral Epicondyle

INSERTION: Second Metacarpal

ACTION: Wrist extension & abduction; Weak elbow extension

3. EXTENSOR CARPI RADIALIS BREVIS3. EXTENSOR CARPI RADIALIS BREVIS


INSERTION: Third Metacarpal

ACTION: Wrist extension & abduction; Weak elbow extension

4. EXTENSOR CARPI ULNARIS4. EXTENSOR CARPI ULNARIS


INSERTION: Fifth Metacarpal

ACTION: Wrist extension & adduction; Weak elbow extension

General Guidelines for Proper Technique

• Perform proper warm-up• Maintain a neutral spine• Avoid using momentum; Use controlled movements• Use full range of motion• Breath rhythmically (positive/concentric = exhale,

negative/eccentric = inhale)• Do not use too much or too little resistance• Train muscle groups proportionately in a balanced manner• Train larger muscle groups before smaller

Specific Strength Training Principles & Systems

• Muscle Confusion• Muscle Priority• Isolation• Flushing• Holistic• Split System• Pyramiding• Supersets

CASE STUDY PARTNER ASSIGNMENTCASE STUDY PARTNER ASSIGNMENT

Design one PRT program for your case study client in Appendix A utilizing 2 different principles/systems. Please indicate which principles/systems you chose and why.

PROGRAM DESIGN FOR FLEXIBILITY


1. To differentiate between BALLISTIC, DYNAMIC, STATIC and PNF stretching and understand their different applications in program design.

2. To apply an understanding of flexibility training guidelines using the O.F.I.T.T. principle.

3. To understand the application of O.F.I.T.T. in the flexibility training continuum (improvement vs. maintenance vs. over-training vs. detraining)

4. To explore controversies in the application and benefits of stretching for flexibility and injury prevention.

TYPES OF STRETCHING

BALLISTIC, DYNAMIC, STATIC, PNFBALLISTIC, DYNAMIC, STATIC, PNF

TYPES OF STRETCHING

BALLISTIC, DYNAMIC, STATIC, PNFBALLISTIC, DYNAMIC, STATIC, PNF

Golgi Tendon Organ Golgi Tendon Organ (PNF Application)(PNF Application)

Muscle SpindleMuscle SpindleMonitors changes in muscle length. When spindle fibers are rapidly stretched, a stretch reflex is elicited, causing muscle to contract.

Monitors changes in muscle tension. When tension in muscle becomes too great, further contraction is inhibited, and muscle relaxes.

O.F.I.T.T. General Guidelines for Stretching




• Time?Time?

• Type?Type?

Dependent on client’s motivation for improving ROM…specific to a certain performance, fitness and/or health standard.

No upper limits on number of flexibility training components per week.

Dependent upon 1) degree of discomfort during stretch, and 2) holding time. “Comfortably uncomfortable”

Dependent upon 4 factors: # of stretches, holding time, # of sets per stretch, rest between sets/stretches

Only static or PNF; Stretches for each joint

ANATOMY (Lower Body) & PROGRAM DESIGN


1. To know the origin, insertion and line of action for the muscles of the lower body including the GLUTES, ABDUCTORS, ADDUCTORS, QUADRICEPS, HAMSTRINGS, and CALVES.

2. To apply knowledge of anatomy to effective exercises and be able to distinguish between the agonists, antagonists, synergists and stabilizers.

3. To learn proper exercise and spotting technique and practice exercise instruction using the Seven Step Process.

4. To apply the Principles of Training and specific program design methods in the instruction and performance of mini exercise routines for different muscle groups.

ORIGINIlium: Illiac Spine (Anterior Inferior) [1] Femur:Lateral Surface [2 ] Anterior Suface [3 ] Medial Suface [4 ]

INSERTIONTibia: Tibial Tuberosity, Patellar Tendon [1, 2, 3, 4 ]

ACTIONKnee Extension [1, 2, 3, 4 ] Hip Flexion [1 ]

QUADRICEPSHeads1. Rectus Femoris 2. Vastus Lateralis (Externus) 3. Vastus Intermedius 4. Vastus Medialis (Internus)

ORIGINIschium: Ischial Tuberosity [1, 3, 4 ] Femur (posterior): [2 ] Linea Aspera, Lateral Condyloid Ridge

INSERTIONTibia: Lateral Condyle [1, 2 ], Medial Condyle [3, 4 ] Fibula: Head [1, 2 ] ACTION Knee:Flexion [1, 2, 3, 4 ] External Rotation [1, 2 ] Internal Rotation [3, 4 ]Hip:Extension [1, 3, 4 ]

HAMSTRINGS

Heads1. Biceps Femoris, Long Head 2. Biceps Femoris, Short Head 3. Semitendinosus 4. Semimembranosus

ORIGINIlium, Crest (Posterior) Sacrum (Posterior)Fascia of the Lumbar AreaINSERTIONFemur, Gluteal LineTibia, Lateral Condyle & Iliotibial TractACTIONHip:Extension [1, 2] External Rotation [1, 2] Transverse Abduction [1, 2] Adduction [2]

GLUTEUS MAXIMUS

ORIGINIlium, External Surface just below crest:(Anterior) [1] (Posterior) [2]

INSERTIONFemur, Greater Trochanter(Posterior and Lateral Surface) [1, 2]

ACTIONHip:Abduction [1, 2] Transverse Abduction [1, 2] Internal Rotation [1] External Rotation (during Abduction) [2]

Steadies pelvis so it does not sag when opposite side is not supported with leg.

GLUTEUS MEDIUSHeads1. Anterior Fibers 2. Posterior Fibers

ORIGINIlium: External Surface (Below the origin of the Gluteus Medius)INSERTIONFemur: Greater Trochanter (Anterior Surface)ACTIONSHip:Abduction Transverse Abduction Internal Rotation (during Abduction)

GLUTEUS MINIMUS

Assists the Gluteus Medius with pelvic stability so it does not sag when opposite side is not supported with leg.

ORIGINIlium [1]: Inner Surface Sacrum [1]: Base Vertebral Column (Lateral Surface) [2]:- Thoracic Vertebrae (T-12) - Lumbar Vertebrae (L1-5) - Intervertebral Discs

INSERTIONFemur: - Lesser Trochanter [2] - Shaft below Lesser Trochanter [1]

Tendon of Psoas Major & Femur [1] ACTIONHip Flexion [1, 2] Spine (Thoracic & Lumbar) Rotation [2]

ILIOPSOASHeads1. Iliacus 2. Psoas (Major & Minor)

ORIGINIlium: Iliac Spine (Anterior Superior) INSERTIONTibia: Medial Condyle (Anterior) ACTIONSHip:• Flexion • Abduction • External Rotation Knee:• Flexion

SARTORIUS

GRACILIS

ORIGINPubisINSERTIONTibia (Superior), Medial surface ACTIONSHip:• Adduction • Transverse Adduction Knee:• Flexion

ADDUCTOR BREVIS, MAGNUS, LONGUS

ORIGINPubis [1, 2, 3] Ischium [3] INSERTIONFemur (medial):• Lesser Trochaner [1 ] • Linea Aspera [1, 2, 3 ] • Medial Condyle Ridge [3 ] ACTIONHip:• Adduction [1, 2, 3 ] • Transverse Adduction [1, 2, 3 ] • Flexion (initial) [1, 2 ] • Extension [3] • External Rotation (during adduction) [1, 3 ]

Heads1. Adductor Brevis 2. Adductor Longus 3. Adductor Magnus

• Anterior (adductor part) • Posterior (hamstring part or

ischial fibers)

1. Adductor Brevis

R. Posterior ViewR. Anterior View

GASTROCNEMIUSORIGINFemur:• Medial Condyle (Posterior) [1] • Lateral Condyle (Posterior) [2] INSERTIONCalcaneous, Achilles Tendon [1, 2 ] ACTIONAnkle: Plantar Flexion [1, 2 ] Knee: Flexion [1, 2 ]

Heads1. Medial Head 2. Lateral Head

In moderate force, soleus is preferentially activated in the concentric phase, whereas gastrocnemius is preferentially activated in the eccentric phase. Gastrocnemius becomes even more activated at higher lengthening velocities. During hopping, the gastrocnemius, with its greater proportion of FT motor units, is preferentially activated over soleus. During stationary cycling, gastrocnemius is also preferentially activated at higher pedaling speeds.

Although involvement of the lateral and medial heads would not seem to be altered by medial or lateral rotation of the hip, MRI research suggests "toes in" activates both heads and "toes out" activates medial head to a higher degree.

SOLEUS

ORIGINTibia (Upper Posterior) Fibula (Upper Posterior) INSERTIONCalcaneous, Achilles TendonACTIONAnkle: Plantar Flexion

In the seated calf raise (knees flexed to 90º), the gastrocs are virtually inactive while the load is borne almost entirely by the soleus.

In moderate force, the soleus is preferentially activated in the concentric phase, whereas the gastrocnemius is preferentially activated in the eccentric phase

TIBIALIS ANTERIOR

ORIGINTibia (Lateral) INSERTIONTarsal: Cuneiform (Medial) Metatarsal (First) ACTIONAnkle:• Dorsal Flexion • Inversion (Supination)

BIOMECHANICS & PRINCIPLES OF MOVEMENT


1. To understand the application of Newton’s laws of motion (i.e. inertia, acceleration, reaction) in exercise performance.

2. To understand force production relative to muscle length and position of muscle attachment.

3. To understand the factors which influence efficiency of movement.

4. To understand lever lengths relative to rotation and force production.

The Essentials of Biomechanical Concepts

• Motion AnalysisMotion Analysis (movement pattern/muscle sequence, forces, lever arms, acceleration)

• Force Force (magnitude, direction, internal, external)

• TorqueTorque• LeversLevers• StabilityStability

Planes of MotionMovements occur in one of

three planes of motion.

PARTNER EXERCISE:PARTNER EXERCISE: Determine the plane of movement for each of the exercises in Chapter 5.

LEVERSA lever is a rigid bar that rotates about an axis.

– Rotation is caused as force is applied to the lever.

– Two types of force act upon human levers, they are:

• Muscular force• Resistive force

The Lever• Fulcrum is the pivot point of a lever (joint).

• Lever Arm is the segment of the body (arm or leg) which is being moved about the fulcrum.

• Moment Arm is the perpendicular distance from the applied force to the fulcrum.

Class 1 Class 2 Class 3

LEVER SYSTEMS

TorqueIs the degree to which a force tends to rotate a

lever about a fulcrum.Torque = F (rotational) x D (moment arm or force arm)

PARTNER EXERCISE:PARTNER EXERCISE:

1. Rank the following exercises in order according to which one produces the least amount of torque about the spine to the greatest.

BB Squat

BB Front Squat

Good Mornings

Stiff-Legged Deadlift

2. In what ways could proper technique reduce torque about the spine when squatting?

FORCE APPLICATIONSGROUP EXERCISE:GROUP EXERCISE: Provide an example for each of the following where the force either a) contributes to the intention of the exercise/movement, or b) works against the intention of the exercise/movement.

1. Static Friction

2. Kinetic Friction

3. Elastic Force

4. Air Resistance

5. Water Resistance

FORCE VECTORSPARTNER EXERCISE:PARTNER EXERCISE: Based upon the magnitude and direction of forces acting through the knee joint, rank the following versions of the lunge from the least stressful to the most stressful on the knees.• Reverse Lunge• Forward Lunge• Stationary Lunge

INTERNAL FORCES

BIOMECHANICAL FACTORS AFFECTING MUSCLE FORCEBIOMECHANICAL FACTORS AFFECTING MUSCLE FORCE

1. Length of Muscle (Optimal = 1.2x resting length)

2. Velocity of Muscle Contraction

- Concentrically: force decreases as velocity increases

- Eccentrically: force increases as velocity increases

3. Tendon Insertion

4. Changing Joint Angle

INCREASING FORCE GENERATIONPARTNER EXERCISE: PARTNER EXERCISE: Choosing one body part, provide a specific exercise example for manipulating each of the following factors in order to increase force generation in the muscle:

a) Stabilizing body segments

b) Increasing the range of motion of a particular exercise

c) Varying the speed of muscular contraction

d) Utilizing sequential movement

e) Increasing distance force is applied in selection of an exercise

f) Using strongest muscles available for a task

g) Using all the muscles that can contribute to a task

h) Pre-stretching a muscle just prior to contraction

i) Pre-loading the muscle prior to the task

Laws Governing Motion

Newton’s Three Laws

LAW OF INERTIA

A body at rest will remain at rest, and a body in motion will remain in motion unless acted upon by an external, unbalanced force.

GROUP EXERCISEGROUP EXERCISE

Explain the application of this law in the:

1. Performance of a sport/activity

2. Proper execution of an exercise

3. Design of PRT programs for Power

LAW OF ACCELERATION

Acceleration of an object is directly proportional to the force acting on it, and inversely proportional to the mass of the object. (a = F/m)

GROUP EXERCISEGROUP EXERCISE - Explain the application of this law in the:

1. Use of medicine ball exercises

2. Design of PRT programs for Power (%RM, # of reps, rep speed)

LAW of ACTION-REACTION

For every action there is an equal and

opposite reaction.

GROUP EXERCISEGROUP EXERCISE - Explain the application of this law in the use of:

1. Exercise Tubing

2. Isokinetic Exercise Equipment (i.e. Hydraulics, Computerized Cybex)

3. Isometric Contractions

Stability• Refers to the condition of balance where

the weight of an object (centre of gravity) is aligned perpendicularly over it’s base of supports.

• Stability is essential for proper execution of all exercises.

Factors Affecting Stability1.1. CENTRE OF GRAVITYCENTRE OF GRAVITYa) Location (more stability when COG closer to

centre of base of support)

b) Height (more stability when COG is lowered)

c) Force Application (more stability when force received close to COG)

2.2. BASE OF SUPPORTBASE OF SUPPORTa) Size of BOS (wide vs. narrow)

b) Contact Area

c) Number of Supports

d) Friction

3.3. MASSMASSa) Magnitude

b) Distribution

GROUP EXERCISE:GROUP EXERCISE: Referring to exercises using the stability ball, give examples of how the Factors Affecting Stability affect performance of the exercise.

MOTION ANALYSIS

PARTNER EXERCISE:PARTNER EXERCISE: Considering the amount of force exerted in relation to the amount of resistance present, and the direction of the applied force in relation to the direction of the resistance, determine the benefit-to-risk ratio (high vs. low) for the following examples:

1.DB Lateral Raise performed with arms straight vs. arms bent at 90 degrees

2.Loaded vs. Unloaded hip flexion while standing

3.Lying straight leg raises with a) no added resistance, b) added resistance, and c) actively applied acceleration

Documents

CPTN Personal Training Certification