iap - lecture 1 v3.0 master

Certificate III in Fitness ‐ IAP Lecture 1 v3.0 23/04/2020

Copyright FIT College 2020 1

INTRODUCTION TO ANATOMY &

PHYSIOLOGY Lecture 1

What you will learn

This session will teach you about:• The systems in the body• The skeletal system• The basics of bone physiology• The muscular system• Skeletal muscle anatomy

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Anatomy and physiology

• Success as a trainer shouldn’t be about the money earned or the total clients' you have

• Instead, it should be about being able to safely design and execute an exercise program for a variety of clients' with a wide range of training goals

• Therefore, to become a successful personal trainer, you need to develop adequate knowledge in many fields such as anatomy and physiology

Anatomy and physiology

• The human body is an amazing feat of biological architecture

• The study of the human body is divided into two sections called anatomy and physiology

• What is anatomy?• Anatomy is the study of body structures and the physical relationship

among body parts, for example:• Studying how a muscle attaches to the skeleton

• What is physiology?• Physiology is the study of how anatomical structures and body parts

function, for example:• Studying how muscle contracts

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Body systems

• Our body consists of several systems that carry out specific functions necessary for everyday living

• These systems consist of specific organs, tissues and cells that work together to maintain your overall health

• The main systems of the human body include:• Muscular, skeletal, endocrine, integumentary, lymphatic, renal,

reproductive, digestive, circulatory, nervous, respiratory

• Today we will focus on the skeletal and muscular systems

The Skeletal System

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The skeletal system

• The human skeleton is a collection of about 206 different shaped bones that align with each other to create a protective framework for the body

The skeletal system and fitness

• Understanding the skeletal system and its functions is very important for you as a personal trainer

• Why?• It can help you complete everyday aspects of your job such as

assessing someone’s movement, identifying dangerous movements and correcting exercise technique

• For example:• When working as a personal trainer, it’s the posture (position of the

bones) of the skeleton that indicates whether someone’s technique is correct or if their movement patterns need refining

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The human skeleton

• The main bones of the upper skeleton are:• Skull: cranium, mandible and maxilla• Shoulder girdle: clavicle and scapula• Spine: vertebrae• Arm: humerus, radius and ulna• Hand: carpals, metacarpals and phalanges• Chest: sternum and ribs

The human skeleton

• The main bones of the lower skeleton are:• Pelvic girdle: ilium, pubis and ischium• Leg: femur, tibia and fibula• Ankle: talus and calcaneus (not shown)• Foot: tarsals, metatarsals and phalanges

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The axial & appendicular skeleton

• Although we often look at the skeleton as a whole structure, it can also be divided into two parts: the axial and the appendicular skeleton

• The axial skeleton is the central core of the body • The appendicular skeleton forms the extremities of the arms and

legs

Axial skeleton

• The axial skeleton is the central core of the human body housing and protecting its vital organs and consists of the following three parts (80 bones in total):

• Skull• Vertebral column

• Cervical - 7 vertebrae• Thoracic - 12 vertebrae• Lumbar - 5 vertebrae• Sacrum - 5 fused or stuck together bones • Coccyx - four fused vertebrae

• Bony thorax (ribs and sternum)

• The axial skeleton also provides attachments for muscles and passageways for nerves and blood vessels to pass-through

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Appendicular skeleton

• The primary purpose of the appendicular skeleton is to allow movement to occur through the joints of our arms and legs

• Without the appendicular skeleton, you would be unable to move around and do the activities you do daily

• The appendicular skeleton consists of the following six parts (about 126 bones in total):

• Arms• Legs• Hands• Feet• Pelvic girdle• Shoulder girdle

Basics of Bone Physiology

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What is bone?

• If you’ve ever seen a real skeleton or fossil in a museum, you might think that all bones are dead

• Although bones in museums are dry, hard, or crumbly, the bones in your body are different

• The bones that make up your skeleton are all very much alive, growing and changing all the time like other parts of your body

• In younger people, the skeleton renews itself approximately every four years

The four parts of the bone

• Almost every bone in your body is made of the same materials

• Most bones have four parts:• Periosteum (per-ee-oss-tee-um)

• This is the membrane of connective tissue that lines the outer surface of all bones

• It houses the nerves and blood vessels that innervate and nourish the underlying bone and acts as an attachment for tendons and ligaments

• Compact bone• It’s the part you see when you look at a skeleton• It is smooth and very hard• This is heavy, dense, strong and thickest at the bones

weakest point, usually the centre of the shaft• Compact bone constitutes up to 80% of the bones weight

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The four parts of the bone

• Spongy or Cancellous (can-sell-us) bone• This looks a bit like a sponge but is much stronger• It is found mainly in the ends of bones and has a

spongy inner structure that resembles a honeycomb• Accounts for 20% of bone weight• It looks a bit like a sponge• Cancellous bone is not quite as hard as compact

bone, but it is still very strong

• Bone marrow• On the inside of many bones is the bone marrow

• It looks a bit like a jelly, and it makes new blood cells for the body

Types of bones

• There are five types of bones (named by shape) in the human body:

• Long bones• Short bones• Flat bones• Irregular bones• Sesamoid bones

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Long bones

• Long bones are some of the longest bones in the body, such as the femur, humerus and tibia, but are also some of the smallest including the metacarpals (fingers)

• They consist of a shaft - which is the main (long) part and a variable number of endings (extremities), depending on the joints formed at one or both ends of the long bone

• Long bones are usually somewhat curved • Contributes to their mechanical strength• Examples:

• Femur (leg bone)• Tibia (leg bone)• Fibula (leg bone)• Humerus (arm bone)• Ulna (arm bone)• Radius (arm bone)

Short bones

• Short bones can be approximately cube-shaped• Length is similar to width/depth/diameter

• The most obvious examples are the carpal bones (of the hands/wrists) and the tarsal bones (of the feet/ankles)

• Examples:• Scaphoid bone (wrist bone)• Carpal bones• Cuboid bone (ankle bone)• Tarsal bones

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Flat bones

• Flat bones are strong, flat plates of bone which provide protection to the body’s vital organs and allow for muscular attachment

• Examples:• Cranial bones (protecting the brain)

• Frontal bone• Parietal bones

• Sternum (protecting organs in the thorax)• Ribs (protecting organs in the thorax)• Scapula (shoulder blades)

• (scapulae is plural)

Irregular bones

• Irregular bones have complicated shapes that cannot be classified as "long", "short" or "flat“

• Their shapes are due to the functions they fulfil within the body

• Providing significant mechanical support for the body yet also protecting the spinal cord (in the case of the vertebrae)

• Examples:• Atlas bone• Axis bone and other vertebrae• Hyoid bone• Sphenoid bone• Zygomatic bones and other facial bones

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Sesamoid bones

• The sesamoid bones are named because they resemble a sesame seed

• Sesamoid bones develop in some tendons in locations where there is considerable friction, tension, and physical stress

• The presence, location and quantity of sesamoid bones varies considerably from person to person

• Examples:• Patella (knee cap) bone• Pisiform (smallest of the carpals) bone• Two small bones at the base of the 1st metatarsal of the foot

Types of joints

• The point where the bones meet (articulate) is called a joint

• A joint is an area where two or more bones are in contact with each other

• The joints allow movement to occur so that we can sit, walk, run, talk, etc.

• The bones forming the joint are held together by ligaments• Think of ligaments as very strong rubber bands

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Types of joints

• Within the skeleton, there are three types of joints

• Joints are categorised according to the amount of movement they allow

• Some joints move, and others don’t

• The three types of joints are:• Fibrous, fixed or immovable, e.g. skull• Cartilaginous or slightly moveable, e.g. vertebrae• Synovial or freely movable, e.g. shoulder

Types of joints

• Synovial or freely movable joints:• Are the most common classification of a joint within the human

body• Are highly moveable

• They come with their own special fluid called synovial fluid that helps them move freely

• Are the ones that allow you to twist, bend, and move different parts of the body

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Types of joints

• There are six types of synovial joints which are classified by the shape of the joint and the movement available:

• Ball and socket• Hinge• Gliding• Pivot• Condyloid joints (or ellipsoidal joints)• Saddle joints

Bone landmarks

• The “bony landmarks” of the human body are distinguishing features found on the surface of bones

• Each bone of the human body has at least one or two “landmarks” that serve to distinguish that bone from other bones

• A bony landmark could be anything from a line or a notch in its surface to a large bump or projection

• These structures allow for the passage of blood vessels and nerves for joints between bones and the attachment of ligaments, muscles, and tendons

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Bone landmarks

• These landmarks are often named for what they are and where they are

• A notch in the bone at the top of the scapula - suprascapular notch

• There are hundreds of bony landmarks all over the human body• Remember there are 206 bones in the average human adult skeleton

• One of the most well-known landmarks is the greater trochanter of the hip/thigh region

• The greater trochanter is a large, bony bump on the lateral aspect of the femur (the hip bone)

• This landmark is important because many of the muscles that create movements at the hip joint attach on or around the greater trochanter

Major landmarks of the skeleton

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The Muscular System

The muscular system

• The muscular system is made up of the muscles of the body and the tendons (tough, dense fibrous bands that join muscle to bone) that connect them to the skeleton

• The word muscle is derived from the Latin word for mouse• Presumably, an early anatomist thought that the belly (fleshy part)

of a muscle and the long thin tendon looked like a mouse

• Did you know you have more than 600 muscles in your body?

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What are muscles?

• Muscles are one of those things that most of us take entirely for granted, but they are incredibly important for two key reasons:

• Muscles are the “engine” that your body uses to propel itself• It would be impossible for you to create any movement without your

muscles

• Absolutely everything that you conceive of with your brain is expressed as muscular motion

• The only ways for you to express an idea are with the:• Muscles of your larynx, mouth and tongue (spoken words) • Muscles of your fingers (written words or “talking with your hands”)• Skeletal muscles (body language, dancing, running, building or fighting,

etc.)

What are muscles?

• Muscles are made of many cells called fibres• Think of muscle fibres as long cylinders• The length of these cylinders varies from a few millimetres to many

centimetres

• Each fibre is made up of long thin cells which are packed in bundles

• Each bundle is wrapped in a thin skin (tissue) called perimysium (perry-miss-ee-um)

• Each muscle has lots of these bundles• The bigger the muscle, the more bundles of fibres it has

• Groups of muscle bundles that join into a tendon at each end are called muscle groups, or simply muscles

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What do muscles do?

• When most people think of “muscles” they think about the muscles that we can see, for example:

• Most of us know about the biceps muscles in our arms

• But there are three different types of muscle within our bodies, these are:

• Skeletal muscle• Cardiac muscle• Smooth muscle

• Each type of muscle also has its own special role that it performs within our bodies

Muscle fibres

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What do muscles do?

• Skeletal muscle:• Skeletal muscles connect to tendons and bones and are

responsible for creating movement• Skeletal muscles are under voluntary control• Voluntary muscles are the ones that you can control

• The brain sends messages to the muscle to 'contract' or 'relax'

• Cardiac muscle: • Cardiac muscle is found only in your heart and pumps blood

around your body• Cardiac muscle can contract with the force of a skeletal muscle• Cardiac muscle contracts involuntarily

• Involuntary muscles don’t need the brain to send them messages. They know their job, and they keep on doing it when the body requires them to

What do muscles do?

• Smooth muscle:• Smooth muscle forms the walls of internal organs that are hollow, like

your digestive system, blood vessels, bladder, airways and, in a female, the uterus

• Smooth muscle is responsible for expanding and contracting allowing blood and fluids to enter and pass through the vessels and organs at varying rates

• Smooth muscle contraction occurs involuntarily and more slowly than skeletal muscle contraction

• For example, your stomach and intestines do their muscular thing all day long, and, for the most part, you never know what’s going on in there

• Important - Both cardiac and smooth muscles are fatigue-resistant (they don’t tire), as opposed to skeletal muscle which fatigues relatively easily

• This is quite handy really as our life expectancy would be dramatically less if our heart and blood vessels had to keep taking rest breaks!

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Types of muscles

Muscles and fitness

• The muscular system and in particular skeletal muscle go hand in hand with fitness

• Whether you are training for a marathon, to be the world’s strongest person or going through rehabilitation, you are working skeletal muscle

• This is because you are trying to improve the capacity of your muscles to run longer distances, to lift heavier loads or improve the condition and functioning of a specific muscle

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Muscles and fitness

• Understanding skeletal muscle and its functions are vital for all personal trainers to complete everyday tasks such as instructing exercise, assessing a clients movement, correcting exercise technique, carrying out fitness tests and designing training programs, for example:

• When working with clients' who want to achieve goals such as improving their lower body strength, then you must have a sound knowledge of:

• What muscles to work• What stresses to place them under• What exercises to prescribe to work them• What variables (sets, rest, load) will produce the optimal outcomes• What adaptations to expect

• From here on, we will focus on skeletal muscle

Skeletal Muscle Anatomy

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Skeletal muscle

• Together, the skeletal muscles work with your bones to move the body

• In most cases, a skeletal muscle is attached to one bone and stretches across a joint (the place where two bones meet, an articulation) and then attaches again to another bone

• Skeletal muscles are held to the bones with the help of tendons

• Tendons are cords made of tough tissue, and they work as special connector pieces between bone and muscle

Skeletal muscle

• The relatively fixed attachment end is known as the 'origin' of the muscle

• The origin usually is proximal (closer) to the trunk

• The attachment end that moves most and is normally distal (further away) to the trunk is known as the 'insertion'

• Between the origin and insertion is the fleshy part of the muscle called the belly, and it is here that the actual muscle contraction takes place

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Skeletal muscle

• For example - the bicep has two (bi = two) origins, one high on the humerus, the other on the scapula

• When the muscle contracts and shortens it pulls on the insertion points on the radius causing the elbow to flex

Shapes of skeletal muscle

• As you already know, skeletal muscles come in many different sizes and are made up of bundles of fibres

• How these bundles of fibres are arranged, vary considerably, resulting in muscles with different shapes that allow them to do many types of jobs

• Muscles come in five different shapes:• Circular• Convergent• Parallel• Pennate• Fusiform

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Circular muscles

• These muscles appear circular and surround external body openings, which they close by contracting

• The general term used for these kinds of muscles is “sphincter”

• An example is the orbicularis oris

Convergent muscles

• These are muscles where the base is much wider than the insertion, giving the muscle a triangular or fan shape

• This fibre arrangement allows the muscle to contract with great force

• An example is the pectoralis major

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Parallel muscles

• Parallel muscles have fibres which run parallel to each other and are sometimes called strap muscles

• Parallel muscles have long bellies that are very well suited for endurance type activities and less for strength activities

• An example is the sartorius muscle

Pennate muscles

• Pennate muscles have a large number of muscle fibres that attach obliquely (in a slanting position) to its tendon and are very strong, but tire easily

• Pennate muscles come in three forms:• Unipennate: all the muscle fibres are on the same side of the tendon

• An example is the extensor digitorum longus • Bipennate: if there are muscle fibres on both sides of the central tendon

• Like a feather, an example is the rectus femoris• Multipennate: there are multiple rows of diagonal fibres, with a central

tendon which branches into two or more tendons• An example is the deltoid muscle which has three sections: anterior, posterior

and middle

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Pennate muscles

Fusiform muscles

• Fusiform muscles are sometimes included in the parallel muscle group, these muscles are more spindle-shaped, with the muscle belly being wider than the origin and insertion

• An example is the biceps brachii

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Major skeletal muscles

• As you are now aware, there are over 600 skeletal muscles in the human body, but very few qualify as major muscle groups

• Major muscles are the largest muscle groups in the body and are largely responsible for all body movements

• But although these major muscles perform the movement, they are helped by many small muscles called synergists

• Knowing the major muscle groups for a trainer is very important for improving the body

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The end

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iap - lecture 1 v3.0 master

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