CPTN Personal Training Certification

CPTN Personal Training Certification
The Art & Science of Personal Training (First Weekend) Instructor: 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 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.

CPTN CERTIFICATION BENEFITS
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 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 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 Exam of 75% or higher Passing grade on the Practical 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: Requirements are to be completed within 6 months from exam writing date. Certification Renewal CPTN 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:

WELCOME TO “THE ART & SCIENCE OF PERSONAL TRAINING”
Evidence-based Information (From Current Knowledge to Emerging Theory) Experiential & Interactive Learning (Individual, Partner, Group) Your Mind is Open: “We do not know what we do not know.” Your Manual is a Reference: “Knowledge is in the manual, Wisdom is in the application.” Your Outcome is Your Input: “Contribution enhances everyone’s learning experience.”

WHY PERSONAL TRAINING? FIVE REASONS
INTELLECTUAL DISTRIBUTION TOP 10 PROFESSIONS, FASTEST GROWING SEGMENT OF FITNESS INDUSTRY WELLNESS REVOLUTION HEALTH CRISIS, LIFESTYLE EPIDEMIC BABY BOOMERS

PERSONAL TRAINER The “SELF-CARE SPECIALIST”
Natural 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 OBJECTIVES To understand the role of consulting in personal training To understand the significance of developing versatility in interpersonal communication skills To understand the theories, concepts, and strategies associated with consulting and interpersonal communication skills 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? “WHAT DO YOU DO?” “HOW DO YOU DO IT?” “WHY DO YOU DO IT?” Defining and marketing your role as a personal trainer.

“WHAT DO YOU DO?” “HOW DO YOU DO IT?” “WHY DO YOU DO IT?”
WHO ARE YOU? “WHAT DO YOU DO?” “HOW DO YOU DO IT?” “WHY DO YOU DO IT?” JEFF BORIS, B.PHE, CPTN.CPT.M Holistic 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 - Stress
MY PHILOSOPHY & SERVICES Health & Performance = Nutrition + Exercise - Toxins - Stress MINDSET Sports Goals Makeover/Physique Transformation Goals Quality of Life Goals NUTRITION RECOVERY EVOLUTION AESTHETIC Boris Model of Self-Care HEALTH FUNCTIONAL ENVIRONMENT ℞ EXE CISE D N A

My Background B.PHE My First Personal Training Studio General Manager
Senior Fitness Specialist Personal Training Program Manager R.A.C. My First Personal Training Studio General Manager Personal Training Coordinator Education Coordinator My Background Natural Health Products Specialist & Research Educator Professional Development Chair Course Conductor, Practical Assessor “Professor of Personal Training” Holistic Fitness & Nutrition Health Research Education Professional Services Innovative Products Profitable Partnerships

A Few Highlights…

for achieving health, happiness and success!
MY MISSION STATEMENT Educate, motivate, empower and inspire people from all walks of life to discover and realize their unlimited human potential for 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 BUSINESS Who are your clients? What kind of environment do you work out of? What are your area(s) of specialization? What hours will you work? Will you complement your PTR services with something? What? How much will you earn? What are you worth?

PERSONAL TRAINER = LEADER
ROLE-MODELLING What are YOUR personal health & fitness goals? What is YOUR minimal commitment to a healthy lifestyle? What motivates YOU? ASSIGNMENT: Answer questions above. List your S.M.A.R.T. Goals

S.M.A.R.T. GOALS Specific, Measurable, Action-oriented, Realistic, Trackable 1. COLLECT BACKGROUND INFORMATION 2. What will affect PROGRAM ADHERENCE? 3. Develop a CONTINGENCY PLAN. 4. Develop a SELF-CONTRACT.

STAGE OF THE CLIENT TRAINER RELATIONSHIP
Rapport Building Investigative Planning Action

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 Feedback A) It is specific
B) It is contingent on performance C) It provides corrective information for the learner Styles Include: Visual, Auditory, Kinesthetic, Tactile

HUMAN RELATIONS MODELS
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
LEARNING OBJECTIVES To understand the relationship between acute and chronic responses to CV exercise and central versus peripheral adaptations To understand the formula for oxygen consumption and its relationship to central versus peripheral adaptations To understand the relationship between various methods of monitoring intensity and their applications To apply an understanding of the various energy systems in the design of CV exercise programs To apply the fundamental principles of training to the O.F.I.T.T. prescription method of program design To understand the application of O.F.I.T.T. in the CV training continuum (improvement vs. maintenance vs. over-training) 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
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 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 Central vs. Peripheral Aerobic vs. Anaerobic Adaptations

VO2 MAX The Acute Pathway to Chronic Adaptations
CENTRAL FACTORS (O2 Delivery) Oxygen Loading: Rate & Depth of Breathing (lungs), Hemoglobin (blood) Oxygen Delivery: Heart Rate & Stroke Volume (heart), Ejection Fraction, Cardiac Output (Q = HR x SV) PERIPHERAL FACTORS (O2 Extraction) Oxygen Extraction (arterio-venous O2 diff.): Muscular Capillarization & Myoglobin 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 MAX Practice Questions
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 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?

METS Practice Questions
1 MET = 3.5ml O2/kg/min 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
Target Heart Rate Talk Test RPE (Rating of Perceived Exertion, Borg Scale) PARTNER EXERCISE: Calculate the Target Heart Rate for your Case Study Client. Calculate THR using standard MHR Formula THR = (220 – age) x Exercise Intensity % b) Calculate THR using the Karvonen Formula HRR = [(220 – age) – RHR] x Exercise Intensity % + RHR

ENERGY SYSTEMS ATP-CP / PHOSPHAGEN SYSTEM (Anaerobic Alactic)
ANAEROBIC GLYCOLYSIS (Anaerobic Lactic) AEROBIC GLYCOLYSIS FATTY ACID OXIDATION / OXIDATIVE PHOSPHORYLATION Cells require energy for active transport, synthesis, impulse conduction (nerve cells), contraction (muscle cells), and so on. Cells must be able to 'capture' and store energy & release that energy in appropriate amounts when needed. An important source of energy for cells is glucose (C6 H12O6): C6H12O6 + O > CO2 + H2O + ENERGY However, this reaction releases huge amounts of energy (for a cell). So, cells gradually break down glucose in a whole series of reactions & use the smaller amounts of energy released in these reactions to produce ATP (Adenosine Triphosphate) from ADP (Adenosine Diphosphate).

ATP-CP SYSTEM ANAEROBIC GLYCOLYSIS
ATP, adenosine triphosphate (there are three phosphates in ATP), is not stored to a great degree in cells. Once muscle contraction starts the regeneration of ATP must occur rapidly. There are three primary sources of ATP which, in order of their utilization, are creatine phosphate (CP), anaerobic glycolysis, and oxidative phosphorylation. Energy from ATP derives from cleaving of the terminal phosphate of the ATP molecule. The resulting molecule is called ADP, adenosine diphosphate. Creatine phosphate converts ADP back to ATP by donating its phosphate in the presence of an enzyme which is called either creatine kinase (CK) or creatine phosphokinase (CPK). The reaction of CP with ADP to form ATP is very rapid but short lived, since the cell does not store high amounts of CP. However during short, high intensity contractions, CP serves as the major source of energy. This form of energy generation is often called alactic anaerobic because it neither produces lactate nor requires oxygen. It is of paramount importance in sports requiring bursts of speed or power such as sprints of 10 seconds or less in duration. As soon as muscle contraction starts, the process of anaerobic glycolysis also begins. Anaerobic glycolysis does not contribute as large an amount of energy as CP in the short term, but its contribution is likely to last from 30 to 60 seconds. During glycolysis, locally stored muscle glycogen and possibly some blood born glucose, supply the substrate for energy generation. No oxygen is required so the process is called anaerobic. Lactic acid (lactate is the salt) is formed as the end product of pure anaerobic glycolysis. Sufficient lactic acid formation can lower the pH of the cell to the extent that metabolism is turned off in the cell. The major substrate for anaerobic glycolysis is glycogen, so prior hard exercise without adequate repletion of glycogen is going to limit further high intensity, short term work by muscles.

ANAEROBIC VS. AEEROBIC GLYCOLYSIS
In glycolysis, the six-carbon sugar glucose is oxidized and split in two halves, to create two molecules of pyruvate (3 carbons each) from each molecule of glucose. Along the way, the cell extracts a relatively small amount of energy from glucose in the form of ATP, 2 ATP molecules collected for each glucose molecule that starts down the glycolytic path. The pyruvate produced has one of three metabolic fates, to either become acetyl-CoA, ethanol, or lactate. When oxygen is available, the pyruvate can be converted to acetyl-CoA and enter the Krebs Cycle, where the acetyl-CoA will be completely oxidized and generate ATP through oxidative phosphorylation. There are ten enzymes that catalyze the steps in glycolysis that convert glucose into pyruvate, and the entire pathway is located in the cytoplasm of eukaryotic cells. The activity of the pathway is regulated at key steps to ensure that glucose consumption and energy production match the needs of the cell.

FATTY ACID OXIDATION The final, and virtually limitless supply of energy, comes from the process of oxidative phosphorylation. Maximum energy production rates from oxidative phosphorylation are not as high as from glycolysis. Aerobic events like the marathon are run at a considerably slower pace than a 440 because of this fact. The substrates for oxidative metabolism are primarily glucose and fat (free fatty acids, not cholesterol), although protein can also act as an energy source through intermediate conversions to glucose, glucose precursors or free fatty acids. Because fat can be metabolized aerobically, most well nourished humans have a near limitless supply of energy for low intensity exercise. Limitation of low intensity exercise is rarely due to substrate depletion, although depletion of muscle glycogen may also result in fatigue during aerobic events. The reasons for this are beyond the scope of this description.

Energy Source Summary

ENERGY OUTPUT vs. TIME/DURATION
(5-10sec) (1-3min) (20min+) Based on world record times, humans can maintain maximum sprinting speed for approximately 200 m. The average speeds for the 100 m and 200 m world records are similar (21.6 mph and 22.4 mph, respectively). However, with increasing distances, average speeds decline. The average speed for the marathon world record is 12.1 mph, which is 55% of the world record sprinting speed. This is remarkable since the marathon is more than 200 times the length of a 200 m race. Although natural selection plays a crucial role in elite sprinting and marathon performance, the energy systems also must be highly trained and exercise-specific to be successful. For example, the energy needed to maintain an average sprinting speed of 22 mph for 200 m or less and an average running speed of 12.1 mph for the marathon are acquired by two very different systems (the predominant energy systems required for running at different speeds are shown in the first figure). The primary energy source for sprinting distances up to 400 m is PCr. From 400 m to 1,500 m, anaerobic glycolysis is the primary energy source. For distances longer than 1,500 m, athletes rely primarily on aerobic metabolism. The rate of glycogen and fat utilization will vary according to the relative running speed. Although the rate of glycogen utilization is low while running a marathon, the duration of the event increases the possibility of depleting glycogen stores. In contrast, the rate of glycogen utilization is substantially higher during a 5,000 m run, but glycogen depletion is not a concern because of the short duration of the event. Maximum maintainable speed drops by approximately 7 mph as running distance increases from 200 m to 1500 m (about 1 mile). However, as the distance increases from 1 mile to 26 miles, maximum maintainable speed only drops an additional 3.5 mph. On average, a healthy, fit, non-elite, male athlete can be expected to sprint at an average speed of mph for m and approximately 6-8 mph for a marathon.

CLASSIFICATION OF PHYSICAL ACTIVITIES BASED ON ENERGY SYSTEMS
(Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994)

ENERGY DELIVERY SYSTEMS & SPORTS SPECIFICITY
ROWING (2000m race – 6min) 75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis) 22% Anaerobic Glycolysis 3% ATP-CP System SOCCER (midfield player) & ICE HOCKEY 50% Oxidative Phosphorylation 25% Anaerobic Glycolysis 25% ATP-CP System VOLLEYBALL 40% Oxidative Phosphorylation 20% Anaerobic Glycolysis 40% ATP-CP System FOOTBALL 30% Oxidative Phosphorylation (used during recovery between plays) 10% Anaerobic Glycolysis 60% ATP-CP System

O.F.I.T.T. Objective: Based on S.M.A.R.T. Goals
Frequency: Affected by Intensity & Duration Intensity: Dictates specific physiologic & metabolic changes 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: Exercise/Equipment selection

O.F.I.T.T. General Guidelines for CV Training
Objective? Frequency? Intensity? Time? 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

Improvement & Maintenance
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 & Maintenance 1. 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)?

Specific Guidelines for ATP-CP System
Objective: Enhance muscle’s ATP-CP energy capacity 5-10 second max output bursts followed by sec 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 Glycolytic 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 Oxidative 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.

SMALL GROUP EXERCISE: Sample Interval Training Programs
ATP-CP INTERVAL TRAINING: 5-10 second max output bursts (95-100% HRR; RPE = 9-10) followed by sec 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 Indicate the training objective for each sample program: Example 1: 30sec (max intensity) / 30sec (active rest), repeat 4-12x Example 2: 90sec (90% HRR) / 90sec (recovery), repeat 10x Example 3: 60sec (85% HRR) / 120sec (70% HRR), repeat 7x Example 4: 120sec (85% HRR) / 60sec (70% HRR), repeat 7x Example 5: 3min (75-85% HRR) / 1min (60% HRR), repeat 11x

Over-training TRACK RESTING HEART RATE TRACK TRAINING HEART RATE
Indicated by a plateau or drop in performance over a period of several days; caused by too little recovery time between sessions TRACK RESTING HEART RATE TRACK TRAINING HEART RATE >10% over previous values = over-training

Improvement, Maintenance, Over-training, Detraining
Compared to the peripheral factors, the CENTRAL FACTORS of the CV System are (More or Less): Compared to the central factors, the PERIPHERAL FACTORS of the CV System are (More or Less): More Less easily improved easily maintained easily over-trained easily detrained Less More easily improved easily maintained easily over-trained easily detrained

ASSIGNMENT: The Great Debates
CARDIO CONFUSION 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?

EXERCISE PHYSIOLOGY & PROGRAM DESIGN FOR MUSCULAR FITNESS
LEARNING OBJECTIVES To understand the neuromuscular responses and adaptations to resistance training To understand muscle microstructure, and the role of actin and myosin in muscle actions To apply an understanding of the relationship between different muscle fibre types and muscle fibre recruitment to the design of resistance training programs To understand the relationship between the various energy systems and muscle fibre types To understand the application of the fundamental principles of training to the design of resistance training programs 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 To understand the application of O.F.I.T.T. in the resistance training continuum (improvement vs. maintenance vs. over-training vs. detraining) To explore controversies in the design of resistance training programs

MAJOR GOALS OF STRENGTH CONDITIONING
ENDURANCE POWER STRENGTH MUSCLE 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 (Delayed Onset Muscle Soreness) 24-48hrs Chemicals released from micro-tearing of connective tissue and/or muscle fibres Delayed due to: muscle fat skin (pain receptors) Is DOMS a prerequisite for better progress? HYPERTROPHY: due to increase in both size & number of myofibrils (actin & myosin) NOTE: Strength gains in first 4 weeks due to increased neurological efficiency & recruitment, NOT hypertrophy Central vs. Peripheral Aerobic vs. Anaerobic Adaptations

MUSCLE MACRO & MICRO STRUCTURES
Muscles have both electrical and chemical activity. There is an electrical gradient across the muscle cell membrane: the outside is more positive than the inside. Stimulus causes an instantaneous reversal of this polarity, causing the muscle to contract (the mechanical characteristic) producing a twitch or movement. Muscle fibers are multinucleated, with the nuclei located just under the plasma membrane. Most of the cell is occupied by striated, thread-like myofibrils. Within each myofibril there are dense Z lines. A sarcomere (or muscle functional unit) extends from Z line to Z line. Each sarcomere has thick and thin filaments. The thick filaments are made of myosin and occupy the center of each sarcomere. Thin filaments are made of actin and anchor to the Z line.

MUSCLE CONTRACTION Myosin heads attach to binding sites on the actin filaments. The myosin heads swivel toward the center of the sarcomere, detach and then reattach to the nearest active site of the actin filament. Each cycle of attachment, swiveling, and detachment shortens the sarcomere 1%. Hundreds of such cycles occur each second during muscle contraction. ATP binds to the cross bridges between myosin heads and actin filaments. The release of energy powers the swiveling of the myosin head.

MUSCLE CONTRACTION The Sliding Filament Theory Action Potential
Myosin Binding to Actin The Power Stroke

TYPES OF MUSCLE ACTIONS
ISOMETRIC: Muscle contracts with no change in its length during force production. CONCENTRIC: Positive muscle action whereby the muscle is shortened under its own force. 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 Principle
2. Force of muscle contraction is dependent upon: a) Rate of motor neuron firing b) Number & Size of muscle fibres innervated

PERIODIZATION OF REPS AND EXERCISES
MOTOR UNITS PERIODIZATION OF REPS AND EXERCISES

SENSORY MECHANISMS Muscle Spindle Golgi Tendon Organ
Monitors changes in muscle length. When spindle fibers are rapidly stretched, a stretch reflex is elicited, causing muscle to contract. Golgi Tendon Organ 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 Type Type I fibres Type II A fibres Type II B fibres Other Designations Slow Oxidative Fast Oxidative Glycolytic Fast Glycolytic Contraction time Slow Fast Very Fast Size of motor neuron Small Large Very Large Resistance to fatigue High Intermediate Low Activity Used for Aerobic Long term anaerobic Short term anaerobic Energy System FA Oxidation An/Aerobic Glycolysis ATP-CP Force production Low High Very High Mitochondrial density High High Low Capillary density High Intermediate Low Oxidative capacity High High Low Glycolytic capacity Low High High Major storage fuel Triglycerides CP, Glycogen CP, Glycogen Training Objective Endurance Mass, Strength Strength, Power Type of Adaptation Biochemical Structural Neural Intensity (%RM) <70% % % Repetitions Sets B=3-5, A=5-8 Rest Between Sets sec sec min Rep Speed slow/med/fast slow to med slow/med/fast

RECRUITMENT OF MUSCLE FIBRE TYPES
Active Muscle Fibre (%) Exercise Intensity (% of VO2max or %RM)

REP SPEED RELATIVE TO ENERGY SYSTEMS & TRAINING OBJECTIVES
(5-10sec) (1-3min) (20min+) >105%RM (eccentric) , slow = MAX STRENGTH 80-100%RM (1-8 reps), slow to med. = MAX STRENGTH 60-80%RM (8-15 reps), slow to med. = HYPERTROPHY 50-80%RM (8-20 reps), fast = POWER <70%RM (>15reps), slow to med. = ENDURANCE Fast = +1, -1 Med. = +2/+3, -2/-3 Slow = +4/-4 (or higher) Based on world record times, humans can maintain maximum sprinting speed for approximately 200 m. The average speeds for the 100 m and 200 m world records are similar (21.6 mph and 22.4 mph, respectively). However, with increasing distances, average speeds decline. The average speed for the marathon world record is 12.1 mph, which is 55% of the world record sprinting speed. This is remarkable since the marathon is more than 200 times the length of a 200 m race. Although natural selection plays a crucial role in elite sprinting and marathon performance, the energy systems also must be highly trained and exercise-specific to be successful. For example, the energy needed to maintain an average sprinting speed of 22 mph for 200 m or less and an average running speed of 12.1 mph for the marathon are acquired by two very different systems (the predominant energy systems required for running at different speeds are shown in the first figure). The primary energy source for sprinting distances up to 400 m is PCr. From 400 m to 1,500 m, anaerobic glycolysis is the primary energy source. For distances longer than 1,500 m, athletes rely primarily on aerobic metabolism. The rate of glycogen and fat utilization will vary according to the relative running speed. Although the rate of glycogen utilization is low while running a marathon, the duration of the event increases the possibility of depleting glycogen stores. In contrast, the rate of glycogen utilization is substantially higher during a 5,000 m run, but glycogen depletion is not a concern because of the short duration of the event. Maximum maintainable speed drops by approximately 7 mph as running distance increases from 200 m to 1500 m (about 1 mile). However, as the distance increases from 1 mile to 26 miles, maximum maintainable speed only drops an additional 3.5 mph. On average, a healthy, fit, non-elite, male athlete can be expected to sprint at an average speed of mph for m and approximately 6-8 mph for a marathon. 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) 75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis) 22% Anaerobic Glycolysis 3% ATP-CP System SOCCER (midfield player) & ICE HOCKEY 50% Oxidative Phosphorylation 25% Anaerobic Glycolysis 25% ATP-CP System VOLLEYBALL 40% Oxidative Phosphorylation 20% Anaerobic Glycolysis 40% ATP-CP System FOOTBALL 30% Oxidative Phosphorylation (used during recovery between plays) 10% Anaerobic Glycolysis 60% ATP-CP System

MUSCLE FIBRE TYPES, ENERGY DELIVERY SYSTEMS & SPORTS SPECIFICITY
ROWING (2000m race – 6min) 75% Type I, Aerobic 22% Type IIa, Anaerobic Glycolysis 3% Type IIb, ATP-CP SOCCER (midfield player) & ICE HOCKEY 50% Type I, Aerobic 25% Type IIa, Anaerobic Glycolysis 25% Type IIb, ATP-CP VOLLEYBALL 40% Type I, Aerobic 20% Type IIa, Anaerobic Glycolysis 40% Type IIb, ATP-CP FOOTBALL 30% Type I, Aerobic 10% Type IIa, Anaerobic Glycolysis 60% Type IIb, ATP-CP

METABOLIC & BIOMECHANIC SPORTS SPECIFICITY
Energy Systems Muscle Fibre Types Contraction Types Muscle Groups Movement Patterns Nutritional Needs Energy expenditure Energy pathways Biochemical vs. Structural vs. Neural adaptations

RESISTANCE TRAINING TERMINOLOGY
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): Muscle action against a constant resistance. DYNAMIC VARIABLE CONTRACTION: Muscle action against a changing resistance. 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: A given number of complete and continuous repetitions performed consecutively without resting. 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). LOAD: The amount of resistance against which a muscular force is being applied. REPETITION MAXIMUM: Maximum load that can be lifted during an exercise in an all-out effort over a given number of reps.

RESISTANCE TRAINING TERMINOLOGY
CIRCUIT TRAINING ROUTINE: Several different exercises are completed, one immediately after another, within the resistance training session. 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: 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: For any one given exercise included within a regular resistance training session, the resistance, reps and/or rest between sets vary. 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 Resistance (The Double Progression System of Resistance Training) Start with a conservative weight and reps consistent with the lower limit of the appropriate rep range. With each successive resistance training session, increase reps by at least one at a time: Lower Limit +1, Lower Limit +2,…Upper Limit 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 Complete the rep progression with the new weight. 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 Overload Specificity (S.A.I.D.) Individuality Reversibility Variability Periodization

O.F.I.T.T. General Guidelines for PRT (p.117)
Objective? Frequency? Intensity? Time? 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
Proper adaptation dependent upon training intensity, volume and recovery methods. Exercise Stimulus Homeostasis (normal biological state) Overcompensation (Degree of improvement) Regression Fatigue Compensation

OVERCOMPENSATION CYCLE
Overcompensation Cycle Comparing Different Training Frequencies

Improvement & Maintenance of Resistance Training Objectives
PARTNER EXERCISE 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?

Over-training Risk of resistance over-training is associated with:
Indicated 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
MUSCLE MYSTERIES Which is better for burning fat, what burns more calories…Cardio or Weight Training? How much Cardio and how much Weight Training should I be doing to lose weight? I don’t want to build muscle, I just want to tone. What kind of exercise program should I be following? I have a difficult time putting on muscle…How do I build bigger arms and a bigger chest?

ANATOMY (Upper Body) & PROGRAM DESIGN FOR MUSCULAR FITNESS
LEARNING OBJECTIVES To know the origin, insertion and line of action for the muscles of the upper body. To apply knowledge of anatomy to effective exercises and be able to distinguish between the agonists, antagonists, synergists and stabilizers. To apply an understanding of the advantages and disadvantages of compound versus isolation exercises in the design of resistance training programs. To understand the application of general strength training guidelines in the design of programs. To apply an understanding of a variety of specific resistance training principles commonly used in the design of programs.

MUSCLE ORIGIN, INSERTION & ACTION
ORIGIN: muscle attachment that moves least, generally more proximal (towards mid-line of body). INSERTION: muscle attachment that moves most, generally more distal (away from mid-line of body). LINE OF ACTION: An imaginary line that connects the origin to insertion and denotes the joint action(s) caused by the muscle.

Muscular Classifications
AGONIST (prime mover): muscle most directly involved with the movement ANTAGONIST: muscle opposite to the agonist that assists in joint stabilization and can slow down or stop the intended movement SYNERGIST: muscle that assists the prime mover in a movement STABILIZER: muscle that stabilizes a joint; usually contracts isometrically as a joint is moved

PECTORALIS MAJOR CLAVICULAR HEAD ORIGIN
Clavicle, medial half (Anterior) INSERTION Humerus (Proximal Anterior) Bicipital Groove (Outer Lip) STERNAL HEAD ORIGIN Sternum (Anterior) Ribs (2nd to 6th), Costal Cartilages INSERTION Humerus (Proximal Anterior) Bicipital Groove (Outer Lip) ACTION Shoulder: Flexion Horizontal Adduction Internal Rotation

PECTORALIS MINOR ORIGIN Ribs (3rd to 5th), anterior surface INSERTION
Scapula (Superior Anterior) - Coracoid Process ACTION Scapular: Protraction/Abduction Downward Rotation (During Abduction) Depression

SERRATUS ANTERIOR ORIGIN Lateral surface of ribs 1-9 INSERTION
Costal (anterior) surface of medial border of scapula ACTION Scapular: Protraction/Abduction Upward Rotation The serratus anterior holds the scapula against the thoracic wall. A winged scapula condition indicates a weakness of the serratus anterior.

ANTERIOR DELTOID ORIGIN Clavicle (Anterior Lateral Third) INSERTION
Humerous (Lateral) - Deltoid Tuberosity ACTION Shoulder: Abduction Flexion Transverse Flexion Internal Rotation 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).

LATERAL DELTOID ORIGIN Scapula - Acromion process (Lateral) INSERTION
Humerus (Lateral) Deltoid Tuberosity ACTIONS Shoulder: Abduction Flexion Transverse Abduction 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).

POSTERIOR DELTOID ORIGIN Scapular spine (Inferior edge) INSERTION
Humerus (Lateral) - Deltoid Tuberosity ACTION Shoulder: Extension Horizontal Abduction External Rotation The posterior deltoid is the primary shoulder hyperextensor, since the latissimus dorsi does not extend the shoulder beyond anatomical position (aka hyperextension)

TRICEPS BRACHII ORIGIN
Long Head [1]: lower edge of glenoid cavity of scapula Lateral Head [2]: lateral posterior surface of humerous Medial Head [3]: posterior surface of humerous INSERTION Ulna (Proximal Posterior) [1, 2 , 3 ] - Olecranon Process ACTIONS Elbow: Extension [1, 2 , 3 ] Shoulder: Extension [1 ] Adduction [1 ]

ROTATOR CUFF MUSCLES

SUPRASPINATUS ORIGIN Scapula (Superior), Supraspinous fossa INSERTION
Humerus, Greater Tubercle (Superior) ACTION Shoulder: Abduction (initiates) Stabilization 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

INFRASPINATUS ORIGIN Scapula (Medial), Infraspinous fossa INSERTION
Humerus, Greater Tuberosity (Posterior) ACTION Shoulder: External Rotation Transverse Abduction Posterior Stability 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 ORIGIN Scapula (Lateral) Lateral Border
Posterior on upper and middle part INSERTION Humerus Greater Tubercle (Posterior) Inferior Facet ACTION Shoulder: External Rotation Transverse Abduction Posterior Stability

SUBSCAPULARIS ORIGIN Scapula (Anterior) - Subscapularis Fossa
INSERTION Humerus (Proximal Anterior) - Lesser Tubercle ACTION Shoulder: Internal Rotation Anterior Stability Posterior Stability

Exercise Classifications
Primary/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 EXERCISES
ISOLATION 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 COMPOUND EXERCISES + Sequential muscle action + Muscle balance + Coordination + Positive motivation + Saves time - Limited by weaker muscles

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

TRAPEZIUS UPPER FIBRES ACTION Scapular Elevation [1, 2]
ORIGIN Skull (Posterior Inferior) [1] INSERTION Clavicle, Lateral Third (Posterior) [ 1, 2] ACTION Scapular Elevation [1, 2] Cervical Extension [1] Neck Extension, Lateral Flexion, Rotation [1] MIDDLE FIBRES ORIGIN Spine, Cervical Vertebrae (C7) Spine, Thoracic Vertebrae (T1-3) INSERTION Scapula: Acromion Process (Medial Border) Spine (Superior Border) ACTION Scapula: Adduction Elevation Upward Rotation ACTION Scapula: Upper Rotation Adduction Depression Spine (Thoracic), weak ext. LOWER FIBRES ORIGIN Spine, Thoracic Vertebrae (T4-12) INSERTION Scapula, Spine (Inferior Medial)

LEVATOR SCAPULAE ORIGIN Cervical Vertebrae (Upper 3 or 4) INSERTION
Scapula, 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] Stabilization: The Levator Scapulae holds the scapula against the trunk.

RHOMBOIDS Heads 1. Rhomboids Minor 2. Rhomboids Major ORIGIN Spine:
Cervical Vertebrae (C7) [1] Thoracic Vertebrae (T1 [1], T2-T5 [2]) INSERTION Scapula: Medial Border (Below spine) Superior [1] Inferior [2] ACTION Scapular: Adduction [1, 2] Downward Rotation [1, 2] Stabilization: The Rhomboids holds the scapula against the thoracic wall.

LATISSIMUS DORSI ORIGIN Ilium, Posterior Crest Sacrum (Posterior)
Vertebral Column Lumbar Vertebrae (L1-5) Thoracic Vertebrae (T7-12) Ribs (Posterior), Lower 3 or 4 ribs INSERTION Humerus (Proximal Anterior/Medial) ACTION Shoulder: Adduction, Extension, Internal Rotation, Transverse Extension Scapula (Assists): Depression, Downward, Rotation, Adduction 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.

TERES MAJOR ORIGIN Scapula (Posterior, Inferior)
Inferior Angle (Posterior, Lateral) INSERTION Humerus (Proximal Anterior/Medial) Medial Lip of Intertubercular Groove ACTIONS Shoulder: Extension Internal Rotation Adduction

BICEPS BRACHII 1. LONG HEAD (Outer) 2. SHORT HEAD (Inner) ORIGIN
Scapula: Supraglenoid Tuberosity [1] Coracoid Process [2] INSERTION Radius tubercle [1, 2] Fascia of forearm Bicipital Aponeurosis [1, 2] ACTION Elbow flexion [1, 2] Forearm supination [1, 2] Shoulder: Flexion (Weak) [2] Transverse Flexion (Weak) [2] 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.

BRACHIORADIALIS ORIGIN Humerus (Lateral Condyle) INSERTION
Radius (Lateral Distal) on Styloid Process ACTIONS Elbow flexion 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.

BRACHIALIS ORIGIN Humerus (Anterior) INSERTION Ulna, Coronoid Process
ACTIONS Elbow 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 FLEXORS 4. FLEXOR CARPI ULNARIS 3. FLEXOR CARPI RADIALIS
ORIGIN: Humerus on Medial Epicondyle, Ulna (Proximal Posterior) INSERTION: 5th Metacarpals, Carpals (Medial) ACTION: Wrist Flexion & Adduction; Weak elbow flexion 3. FLEXOR CARPI RADIALIS ORIGIN: Humerus, Medial Epicondyle INSERTION: 2nd & 3rd Metacarpals ACTION: Wrist Flexion & Abduction; Weak elbow flexion 5. PALMARIS LONGUS ORIGIN: Humerus, Medial Epicondyle INSERTION: 2nd, 3rd, 4th, 5th Metacarpals ACTION: Wrist Flexion; Weak elbow flexion The Palmaris Longus is absent on one or both sides in about 21% of people.

FOREARM EXTENSORS ORIGIN: Humerus on Lateral Epicondyle
2. EXTENSOR CARPI RADIALIS LONGUS ORIGIN: Humerus on Lateral Epicondyle INSERTION: Second Metacarpal ACTION: Wrist extension & abduction; Weak elbow extension 3. EXTENSOR CARPI RADIALIS BREVIS ORIGIN: Humerus on Lateral Epicondyle INSERTION: Third Metacarpal ACTION: Wrist extension & abduction; Weak elbow extension 4. EXTENSOR CARPI ULNARIS ORIGIN: Humerus on Lateral Epicondyle 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 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
LEARNING OBJECTIVES To differentiate between BALLISTIC, DYNAMIC, STATIC and PNF stretching and understand their different applications in program design. To apply an understanding of flexibility training guidelines using the O.F.I.T.T. principle. To understand the application of O.F.I.T.T. in the flexibility training continuum (improvement vs. maintenance vs. over-training vs. detraining) To explore controversies in the application and benefits of stretching for flexibility and injury prevention.

BALLISTIC, DYNAMIC, STATIC, PNF
TYPES OF STRETCHING BALLISTIC, DYNAMIC, STATIC, PNF

BALLISTIC, DYNAMIC, STATIC, PNF Golgi Tendon Organ (PNF Application)
TYPES OF STRETCHING BALLISTIC, DYNAMIC, STATIC, PNF Muscle Spindle Monitors changes in muscle length. When spindle fibers are rapidly stretched, a stretch reflex is elicited, causing muscle to contract. Golgi Tendon Organ (PNF Application) 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
Dependent on client’s motivation for improving ROM…specific to a certain performance, fitness and/or health standard. Objective? Frequency? Intensity? Time? Type? 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
LEARNING OBJECTIVES 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. To apply knowledge of anatomy to effective exercises and be able to distinguish between the agonists, antagonists, synergists and stabilizers. To learn proper exercise and spotting technique and practice exercise instruction using the Seven Step Process. To apply the Principles of Training and specific program design methods in the instruction and performance of mini exercise routines for different muscle groups.

QUADRICEPS Heads 1. Rectus Femoris 2. Vastus Lateralis (Externus)
3. Vastus Intermedius 4. Vastus Medialis (Internus) ORIGIN Ilium: Illiac Spine (Anterior Inferior) [1] Femur: Lateral Surface [2 ] Anterior Suface [3 ] Medial Suface [4 ] INSERTION Tibia: Tibial Tuberosity, Patellar Tendon [1, 2, 3, 4 ] ACTION Knee Extension [1, 2, 3, 4 ] Hip Flexion [1 ]

HAMSTRINGS ORIGIN Ischium: Ischial Tuberosity [1, 3, 4 ]
Femur (posterior): [2 ] Linea Aspera, Lateral Condyloid Ridge INSERTION Tibia: 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 ] Heads 1. Biceps Femoris, Long Head 2. Biceps Femoris, Short Head 3. Semitendinosus 4. Semimembranosus

GLUTEUS MAXIMUS ORIGIN Ilium, Crest (Posterior) Sacrum (Posterior)
Fascia of the Lumbar Area INSERTION Femur, Gluteal Line Tibia, Lateral Condyle & Iliotibial Tract ACTION Hip: Extension [1, 2] External Rotation [1, 2] Transverse Abduction [1, 2] Adduction [2]

GLUTEUS MEDIUS ORIGIN Ilium, External Surface just below crest:
(Anterior) [1] (Posterior) [2] INSERTION Femur, Greater Trochanter (Posterior and Lateral Surface) [1, 2] ACTION Hip: Abduction [1, 2] Transverse Abduction [1, 2] Internal Rotation [1] External Rotation (during Abduction) [2] Heads 1. Anterior Fibers 2. Posterior Fibers Steadies pelvis so it does not sag when opposite side is not supported with leg.

GLUTEUS MINIMUS ORIGIN Ilium: External Surface
(Below the origin of the Gluteus Medius) INSERTION Femur: Greater Trochanter (Anterior Surface) ACTIONS Hip: Abduction Transverse Abduction Internal Rotation (during Abduction) Assists the Gluteus Medius with pelvic stability so it does not sag when opposite side is not supported with leg.

ILIOPSOAS Heads ORIGIN 1. Iliacus Ilium [1]: Inner Surface
Sacrum [1]: Base Vertebral Column (Lateral Surface) [2]: - Thoracic Vertebrae (T-12) - Lumbar Vertebrae (L1-5) - Intervertebral Discs INSERTION Femur: - Lesser Trochanter [2] - Shaft below Lesser Trochanter [1] Tendon of Psoas Major & Femur [1] ACTION Hip Flexion [1, 2] Spine (Thoracic & Lumbar) Rotation [2] Heads 1. Iliacus 2. Psoas (Major & Minor)

SARTORIUS ORIGIN Ilium: Iliac Spine (Anterior Superior) INSERTION
Tibia: Medial Condyle (Anterior) ACTIONS Hip: Flexion Abduction External Rotation Knee:

GRACILIS ORIGIN Pubis INSERTION Tibia (Superior), Medial surface
ACTIONS Hip: Adduction Transverse Adduction Knee: Flexion

ADDUCTOR BREVIS, MAGNUS, LONGUS
Heads 1. Adductor Brevis 2. Adductor Longus 3. Adductor Magnus Anterior (adductor part) Posterior (hamstring part or ischial fibers) ORIGIN Pubis [1, 2, 3] Ischium [3] INSERTION Femur (medial): Lesser Trochaner [1 ] Linea Aspera [1, 2, 3 ] Medial Condyle Ridge [3 ] ACTION Hip: Adduction [1, 2, 3 ] Transverse Adduction [1, 2, 3 ] Flexion (initial) [1, 2 ] Extension [3] External Rotation (during adduction) [1, 3 ] 1. Adductor Brevis R. Anterior View R. Posterior View

GASTROCNEMIUS Heads Femur: 1. Medial Head
ORIGIN Femur: Medial Condyle (Posterior) [1] Lateral Condyle (Posterior) [2] INSERTION Calcaneous, Achilles Tendon [1, 2 ] ACTION Ankle: Plantar Flexion [1, 2 ] Knee: Flexion [1, 2 ] Heads 1. 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 Tibia (Upper Posterior) Fibula (Upper Posterior)
ORIGIN Tibia (Upper Posterior) Fibula (Upper Posterior) INSERTION Calcaneous, Achilles Tendon ACTION Ankle: 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 Tibia (Lateral) Tarsal: Cuneiform (Medial)
ORIGIN Tibia (Lateral) INSERTION Tarsal: Cuneiform (Medial) Metatarsal (First) ACTION Ankle: Dorsal Flexion Inversion (Supination)

BIOMECHANICS & PRINCIPLES OF MOVEMENT
LEARNING OBJECTIVES To understand the application of Newton’s laws of motion (i.e. inertia, acceleration, reaction) in exercise performance. To understand force production relative to muscle length and position of muscle attachment. To understand the factors which influence efficiency of movement. To understand lever lengths relative to rotation and force production.

The Essentials of Biomechanical Concepts
Motion Analysis (movement pattern/muscle sequence, forces, lever arms, acceleration) Force (magnitude, direction, internal, external) Torque Levers Stability

Movements occur in one of three planes of motion.
PARTNER EXERCISE: Determine the plane of movement for each of the exercises in Chapter 5.

A lever is a rigid bar that rotates about an axis.
LEVERS A 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 Class Class 3

LEVER SYSTEMS

Torque = F (rotational) x D (moment arm or force arm)
Is 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: 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 APPLICATIONS 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. Static Friction Kinetic Friction Elastic Force Air Resistance Water Resistance

FORCE VECTORS 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 FORCE
Length of Muscle (Optimal = 1.2x resting length) 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 GENERATION
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: Stabilizing body segments Increasing the range of motion of a particular exercise Varying the speed of muscular contraction Utilizing sequential movement Increasing distance force is applied in selection of an exercise Using strongest muscles available for a task Using all the muscles that can contribute to a task Pre-stretching a muscle just prior to contraction 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 EXERCISE Explain the application of this law in the: Performance of a sport/activity Proper execution of an exercise 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 EXERCISE - Explain the application of this law in the: Use of medicine ball exercises 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. "For every action, there is an equal and opposite reaction." The statement means that in every interaction, there is a pair of forces acting on the two interacting objects. The size of the forces on the first object equals the size of the force on the second object. The direction of the force on the first object is opposite to the direction of the force on the second object. Forces always come in pairs - equal and opposite action-reaction force pairs. In the top picture (below), a physics student is pulling upon a rope which is attached to a wall. In the bottom picture, the physics student is pulling upon a rope which is attatched to an elephant. In each case, the force scale reads 500 Newtons. The physics student is pulling with 500 N of force in each case. The rope transmits the force from the physics student to the wall (or to the elephant) and vice versa. Since the force of the student pulling on the wall and the wall pulling on the student are action-reaction force pairs, they must have equal magnitudes. Inanimate objects such as walls can push and pull. The baseball forces the bat to the leftt (an action); the bat forces the ball to the right (the reaction). Note that the nouns in the sentence describing the action force switch places when describing the reaction force. IDENTIFY THE ACTION/REACTION FORCES IN THE BOTTOM PHOTO: The elephant's feet push backward on the ground; the ground pushes forward on its feet. The right end of the right rope pulls leftward on the elephant's body; its body pulls rightward on the right end of the right rope. The left end of the right rope pulls rightward on the man; the man pulls leftward on the left end of the right rope. The right end of the left rope pulls leftward on the man; the man pulls rightward on the right end of the left rope. The tractor pulls leftward on the right end of the left rope; the left end of the left rope pulls rightward on the tractor. etc., etc. GROUP EXERCISE - Explain the application of this law in the use of: Exercise Tubing Isokinetic Exercise Equipment (i.e. Hydraulics, Computerized Cybex) 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 Stability
1. CENTRE OF GRAVITY a) 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. BASE OF SUPPORT a) Size of BOS (wide vs. narrow) b) Contact Area c) Number of Supports d) Friction GROUP EXERCISE: Referring to exercises using the stability ball, give examples of how the Factors Affecting Stability affect performance of the exercise. 3. MASS a) Magnitude b) Distribution

MOTION ANALYSIS 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: DB Lateral Raise performed with arms straight vs. arms bent at 90 degrees Loaded vs. Unloaded hip flexion while standing Lying straight leg raises with a) no added resistance, b) added resistance, and c) actively applied acceleration

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