How the Body Works

Posted on December 16, 2010 by admin

The body is composed of several bones and muscle groups that make up the musculoskeletal system. For one to understand how the body works, they must first understand how everything is put together. If a trainer does not understand the specifics of the body they may injure someone or produce negative results.

Every muscle has an origin and insertion point into a bone. For example, the ribs are the origin of the external oblique. The lateral humerus bone is the insertion point for deltoid tuberosity. The coronoid process of the ulna is the insertion point for the brachialis muscle. Another major bone is the femur, located in the leg. The origin of the vastus intermedius is the upper two thirds of the anterior surface of the femur. The patella, also know as the knee on the lateral border is the insertion point for the vastus lateralis muscle. The scapula or shoulder blade is the insertion point for the pectoralis minor. More specifically, the muscle inserts into the coracoid process of the scapula. The thoracic vertebra which is comprised of twelve bones, in the spinious process of C7 is the origin of the rhomboid. The lumbar vertebrae, is the lower section of the spine consisting of five bones. The latissimus dorsi originates in the lumbar spinious process. The upper

two-thirds of the lateral surface of the tibia is the origin of the tibialis anterior. The clavicle or collar bone is the insertion point for the upper trapezious muscles. The specific insertion point is the posterior aspect of the lateral clavicle. The radius found in the forearm, is the insertion point for the brachioradialis muscle. The lateral surface and distal end of the radius at the styloid process is the actual location. The rectus abdominus muscle originates in the superior surface of the pubis bone around the syphysis. The fibula bone, which is right next to the tibia, connects to the soleus muscle. The muscle originates at the posterior surface of the proximal fibula. Furthermore, the cervical vertebrae which makes up the neck, consists of seven bones. The transverse process of the first four bones is the origin of the levator scapulae. The sternum located between the ribs, is the origin of the pectoralis major muscles. Finally, the ilium bone is the

origin of the gluteus maximus. The posterior one-fourth of the crest of the ilium is the proper position of the origin.

There are many more bones and muscles in the body. The way these bones and muscles connect can be intricate or very simple. Not to mention, joints and ligaments that also play a vital role in keeping the human body together. Before a personal trainer can offer the best advise possible, they must first understand how the body works to prevent injuries to clients and provide the most appropriate training.

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Periodization

Posted on December 16, 2010 by admin

Everyone is different but a majority of people can benefit from specific training methods. For example, one of the best ways to avoid over training and overreacting is through periodization. The seven laws of training illustrate why periodization is advantageous.

Periodization refers to how a person’s training is broken down into discreet time- periods called macro cycles, mesocycles, and micro cycles. A macro cycle generally constitutes an entire training period. Usually this cycle is thought of as an entire year but in sports for example, a season is considered a year. Secondly, are mesocycles, which are periodic breakdowns in the macro cycle. Mesocycles have a tendency to blend. The third cycle, known as the micro cycle, is one cycle in intensity. To avoid problems, periods of high intensity should be followed by periods of low intensity before another period of high intensity can occur. Depending on the muscle group, this could take as few as five days or up to three weeks.

The laws of training all coincide with periodization. Everyone is different; they will all adapt and evolve at different levels after a year of training. Furthermore, training intensity must increase over time. If someone’s training is overly intense too quickly their body will wear down or over train and they will get negative results. If a person’s workout routine is redundant, they will not get proper results either. Thus, a gradual increase in length of workout, weight, speed, reps, so on and so forth, must increase over time with adequate rest periods. Beginners should never jump into the training program of an athlete for example. Therefore, low intensity training must be integrated into high intensity periods. The individual will eventually adapt to stresses on their body more quickly as time progresses.

As a personal trainer the main goal is to get positive results for every client, no matter how diverse each one is. The quick and easy approach will only injure the person and they will not achieve their full potential. Over training can cause high blood pressure, sleep problems, and loss of appetite, just to name a few. Knowledge is the best prevention.

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Newton Knows Best

Posted on December 16, 2010 by admin

Newton’s three laws relate to most any exercise we do. I will give three specific examples of how these laws apply to the motions involved with working out.

Newton’s first law states that “There are two types of Inertia, resting and moving. When an object is at rest, it will stay at rest unless acted upon by some outside force.” For example, a loaded barbell lying on the ground has resting inertia. In order to move the said weight, you must apply a force greater than that of the weight. Furthermore, “When an object is in motion, it will remain in motion unless acted upon by an outside force. ” An example of this would be a lateral arm raise with straight arms and not much weight. The weight goes up without a lot of effort. However, on the way down you must tense up and keep stable by exerting force so the weight does not stop its motion by landing on you. If you were to throw a heavy weight, it would continue on its path until stopped by a greater force, like a wall or the ground.

Newton’s second law has to do with force and its relationship to mass and acceleration. “In order to create a force, you must place a mass into motion with acceleration and a change in velocity (M*V= momentum). When using weight stacks on cables, one must adjust their speed of movement to how fast the weights move up and down. When muscles generate a force, there must be acceleration of the weight. The speed of the object has to be increasing to be a true force.

The third and final law explains equal and opposite reactions. “Objects in contact exert equal and opposite forces on each other.” While doing a push-up, you must push against the ground with your hands. The floor in turn pushes back. The result is the raising of your trunk, which is reactive force.

When exercising the most important rule to remember is that every action has a reaction. The three laws demonstrate why and how your body adapts to exercise. So keep in mind that if you want to be in good shape you have to move and be a force.

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The Facts about Fat Loss and Aerobics

Posted on December 16, 2010 by admin

A popular belief is that aerobic training is the only way to burn fat. This is a false statement. Any exercise that raises a person’s heart rate to an appropriate level to achieve the training effect will burn fat. There are plenty of ways to lose weight they may also be more exciting than running on a treadmill every day.

Aerobic training does burn fat but there are other options. Aerobic training is defined as, “Activities in which oxygen from the blood is required to fuel the energy-producing mechanisms of muscle fibers”. Some examples are; running, cycling, distance skiing, swimming, boxing, and so on. Most people believe aerobic training is the only way to burn fat because it is quick and effective. Runners and swimmers are always very thin because everything they do involves aerobic exercise. Furthermore, people who do more cardio than weight lifting do not get as bulky, which in turn, makes that person appear to be very thin. At rest, muscle burns more calories than fat. A muscular person can actually burn a small amount of fat just watching television. Thus, the more muscles one has the less their body fat percentage should be. Muscle also weighs more than fat but takes up less room so a person that weighs a lot may be very fit. In actuality, that person may have a lower body fat

percentage than a skinny person. The individual’s goals are the main factor when deciding whether aerobic or anaerobic exercises are more effective to achieve fat loss. Aerobic and anaerobic training go hand in hand when a client wishes to achieve a lean body with low body fat. In essence, any extensive exercise routine will burn fat. Last but not least, is a good nutritional plan. Without proper eating habits your body will not perform at full potential and much of your efforts will be lost. Especially when a person has not worked out for a long period of time the first few weeks nutrition is crucial.

Aerobic activities are in fact effective but are not the only option. The best way to loss weight is to combine strength training, cardio, and sound dieting to expend a large number of calories while maintaining or increasing lean body mass.

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The Truth About Fitness in the Media

Posted on December 16, 2010 by admin

The media has clouded the public’s minds with false promises and attractive models. Fiction is more interesting than fact. I observed such claims in the advertisements of two popular magazines, Red Book and Fitness. There are several health and exercise myths out there for the simple reason that they sell products.

The first example I found in a magazine entitled Fitness, depicts an exercise machine that can solve anyone’s problems through walking. The “Bow Flex Tread Climber” promises a flatter tummy, stronger tone legs, with a modified stroll. In reality, the add should state that a person may get similar results as the model if they increase their heart rate, eat correctly, and incorporate other types of training. Walking alone will not produce flawless results for the average person.

Secondly, is the promise of results in a pill form such as “Slimquick”. There is little mention of proper nutrition and exercise, only emphasis on the benefits of the pill. Not to mention, the phrase, “rapid weight loss’. Lose thirty-four pounds in only eight weeks. Such results are possible but not practical or very healthy. Weight that is rapidly lost rapidly returns.

Another myth is that desert or sugar can be good for you. An add for Skinny Cow Ice Cream with caramel, claims to be “Big on taste, small on you”. The caloric, fat, and fiber content are visible, but there is no mention of carbs or high sugar content. The effect of sugar reeks havoc on the body and a healthy diet regimen should not include sugar.

In addition is an advertisement for a nourishing smoothie drink. The slogan promises so much energy, it might be too much. One little drink will not give a person all the nutrients and energy they need for the entire day. A more realistic statement would indicate an energy boost or bonus nutrients, coupled with daily vitamins and nutritious foods.

Finally, a nutritional bar made by a candy company. Once more, there is no mention of all the sugar providing the short-lived energy boost. A more appropriate definition is a glorified candy bar. Multi-vitamins, nutritious food, or protein shakes are the best ways to “snack smart”.

The media advertises false promises in a pretty package. They are out to keep readers interested, not well informed. Factual information is too boring and does not generate enough wealth. Such myths are bi-products of ideas people choose to accept because the public is obsessed with the quick and easy route.

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