Transcript EF205 Scientific Foundations of Exercise and Fitness

EF205 Scientific
Foundations of
Exercise and Fitness
Unit 2
Today’s Agenda
 Quick Review and Look Ahead
 Lecture
 Summary and Q & A
Quick Review
 What did we study last week?
Quick Review
 What did we study last week?
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PA and exercise recommendations
Difference between PA and Exercise
Components of physical fitness
Components of performance
Health, PA and exercise on a continuum
Why is knowledge of Anatomy
important?
Why is knowledge of Anatomy
important?
 To understand muscle forces
 To be able to apply biomechanics to
human movement
 To be able to instruct safe and
effective exercise programs
 To communicate with other
professionals
 To earn respect of clients
Joints
 Synarthrodial (Immovable)
 Sutures of the skull
 Amphiarthodial (slightly moveable)
 SI joint
 Diarthrodial (synovial or freely
moveable)
 Hip, elbow, knee, etc
The structure of joints
determines what movements
take place
Joint Structure
 Articular cartilage
 Found at the ends of bones
 Reduces friction and absorbs shock
 Articular capsule
 Encloses each joint
 Is a ligamentous structure
 Synovial membrane
 Lines the inner surface of the capsule
 Secretes fluid to lubricate joint
 Periosteum
 Connective tissue surrounding all bone surfaces
except articulating surfaces
Diarthrodial Joints
 Gliding joints
 2 plane or flat bony surfaces
which butt against each other
 Little motion possible in any 1
joint articulation
 Usually work together in series of
articulations
Diarthrodial Joints
 Gliding joints
 Ex. Vertebral facets in
spinal column,
intercarpal & intertarsal
joints
 Motions combine for lots
of movement
Modified from Booher JM, Thibedeau
GA: Athletic injury assessment, ed 4,
New York, 2000, McGraw-Hill.
Diarthrodial Joints
 Hinge joint
 motion in only one plane
 Ex. Elbow, knee
Modified from Booher JM, Thibedeau
GA: Athletic injury assessment, ed 4,
New York, 2000, McGraw-Hill.
Diarthrodial Joints
 Pivot joint
 Ex. atlantoaxial joint,
proximal & distal radioulnar joints
Modified from Booher JM, Thibedeau
GA: Athletic injury assessment, ed 4,
New York, 2000, McGraw-Hill.
Diarthrodial Joints
 Condyloid (Knuckle
Joint)
 one bone with an oval
concave surface received
by another bone with an
oval convex surface
Diarthrodial Joints
 Condyloid (Knuckle
Joint)
 EX. 2nd, 3rd, 4th, & 5th
metacarpophalangeal or
knuckles joints, wrist
articulation between
carpals & radius
 flexion, extension,
abduction & adduction
(circumduction)
Modified from Booher JM, Thibedeau GA: Athletic
injury assessment, ed 4, New York, 2000, McGrawHill.
Diarthrodial Joints
 Ball & socket joint
 Bony rounded head fitting
into a concave articular
surface
 Ex. Hip & shoulder joint
 Motions are flexion,
extension, abduction,
adduction, diagonal abduction
& adduction, rotation, and
circumduction
Modified from Booher JM, Thibedeau
GA: Athletic injury assessment, ed 4,
New York, 2000, McGraw-Hill.
Diarthrodial Joints
 Saddle Joint
 2 reciprocally concave &
convex articular surfaces
 Only example is 1st
carpometacarpal joint at
thumb
 Flexion, extension,
adduction & abduction,
circumduction & slight
rotation
Modified from Booher JM, Thibedeau GA: Athletic
injury assessment, ed 4, New York, 2000,
McGraw-Hill.
Question: Which joints have the
most mobility?
Question: Which joints have the
most mobility?
 Shoulder and hip
Question: Which joint is more
stable, the shoulder or the hip?
Question: Which joint is more
stable, the shoulder or the hip?
 Due to joint structure, the hip has
more stability, the shoulder has more
mobility
 The price of mobility is reduced
stability
 The more mobile a joint is, the less
stable it is & the more stable it is, the
less mobile
Important things to know about:
Muscles
 They don’t push, they only pull
 Help to stimulate bone growth via
Wolf’s Law
 A bone remodels itself based on the
stress and loads placed on it
 Part of FFM (fat free mass)
 More metabolically active
More terminology…
 Tendons attach muscle to bone
 We STRAIN tendons and muscles
 Ligaments attach bone to bone
 We SPRAIN ligaments
Muscle Actions
 Concentric (positive)
 Muscle shortens and pulls the bones
closer together
 Occurs when muscle applies force as it
shortens
 What we typically think of when we refer
to muscle contractions
 Known as the positive
 Examples: elbow flexion (bicep curl),
knee flexion (hamstring curl), etc
Types of Muscle Contractions
 Eccentric: (Negative) Occurs when
muscle applies force as it lengthens
 Associated with more muscle soreness
 Known as the negative
 It is the controlling or lowering phase of
movement
 Muscle lengthens while producing force
 Examples: lowering phase of bicep curl,
lowering phase of hamstring curl, etc
Muscle Actions, cont.
 Isometric (static)
 No movement at the joint
 Muscle exerts force, but there is no
change in the joint position
 Examples: bridge, plank, arm wrestling,
etc
Joint Movements
 Flexion-Anterior or posterior
movement from anatomical position
that brings two bones together
 Extension-return from flexion
 Hyperextension-continuation of
extension past anatomical position
Joint Movements, cont.
 ABduction-movement of a bone
laterally from anatomical position
 ADduction-return back to anatomical
position
 Rotation-when a bone spins around
its longitudinal axis
 Circumduction-combination of flexion,
extension, ABduction and ADduction
Agonist
 Also termed the ‘prime mover’
 The muscle that is most responsible
for the movement that is occurring
 Examples: what is the prime mover in a
bicep curl? Bench press? Leg extension?
Assisting Muscles
 Help the prime mover (agonist) with
the movement.
 It is not the prime mover, but it does
quite a bit of work
 Examples: What is the assisting
muscle in the bench press? Triceps
extension?
Antagonist
 The muscle opposite the agonist
 The antagonist does the exact
opposite movement
 Examples: What is the antagonist in a
bicep curl? Bench press? Leg
extension?
Stabilizers
 These muscles stabilize a joint so that
a movement can take place at
another joint.
 Many times this is an isometric
contraction
 Examples: What are the stabilizing
muscles when doing a chest press? Bent
over barbell row?
Review for Quiz
 Know terminology and definitions
 Be able to determine what type of
muscle contractions and muscle
actions are taking place during
different joint movements
Wrap Up
 Summary
Q&A