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Musculoskeletal Fitness Theory for Personal Trainers

Explore key concepts of musculoskeletal fitness theory for personal trainers, including force generation, muscle organization, and assessment of strength and power. Learn how to assess clients' strength, monitor progress, and understand the impact of gender and aging on muscle health.

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Musculoskeletal Fitness Theory for Personal Trainers

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  1. CSEP-Certified Personal Trainer(CSEP-CPT) Musculoskeletal Fitness Theory CSEP - CPT M-S Theory

  2. Basic AnatomyKey Concepts: 3.23-3.25 CSEP - CPT M-S Theory

  3. Force & Levers • 1st class • seesaw • muscles that extend neck • 2nd class • loaded wheelbarrow • plantar flexion •  force at the expense of speed & distance • 3rd class • flexion at elbow •  speed & distance at the expense of force R F AF AF R F AF R F CSEP - CPT M-S Theory

  4. Fascicle Organization CSEP - CPT M-S Theory

  5. Parallel Muscles • Fascicles are parallel to long axis • Most muscles in body • Functional characteristics similar to individual m. fibre • Entire m. shortens by same amount CSEP - CPT M-S Theory

  6. Convergent muscles • Fibres come together (spread out) to a common attachment site • Ex: pectoralis major m. • Direction of pull can be changed by stimulating different fibres of m. • Less strength than parallel m. of same size CSEP - CPT M-S Theory

  7. Pennate M. • 1+ tendons run through body of muscles & fascicles form an oblique angle to tendon • Contain more m. fibres than a parallel m. of same size  generates ______ tension • Unipennate • Bipennate • Multipennate CSEP - CPT M-S Theory

  8. Primary Actions • Prime mover (agonist) • Contraction is responsible for movement • Synergist • Assists prime mover • Antagonist • Oppose action of agonist • Tension adjusted to control speed of agonist CSEP - CPT M-S Theory

  9. Assessment of Muscular StrengthKey Concepts: 4.16 CSEP - CPT M-S Theory

  10. Definitions • Muscular strength: peak force or torque developed during a maximal voluntary contraction (MVC) • Muscular power: rate at which mechanical work is performed • Maximal amount of force one can exert in the least amount of time (force/time) • Muscular endurance: ability to exert sub-maximal force repeatedly, or sustain a static contraction without fatigue CSEP - CPT M-S Theory

  11. Force Generation • Ability of a muscle or muscle group to generate force depends on • Sizeof muscle • Typeof contraction • Numberof muscle fibresactivated • Ability of nervous systemto activate muscle fibres • MOTIVATION of the client! • Strength potential is limited by genetics • Number of fast-twitch fibres CSEP - CPT M-S Theory

  12. Why Test Strength & Power? • To develop profile of client • To monitor training progress • To monitor the rehabilitation of injuries • To assess health status • ???? CSEP - CPT M-S Theory

  13. Gender & Aging • Men typically have greater muscle mass and cross-sectional area than women • Rate and pattern of strength development and decline in age are similar for both genders • Peak strength: females late teens and males during their 20s. CSEP - CPT M-S Theory

  14. Gender & Aging: Strength • Decline in strength begins at age 45 to 50 and progresses at a rate of 12-15% per decade • 25-40% of muscular strength is lost by the 6th or 7th decade • Large portion of the decreased strength in old age is due to muscle atrophy • Women tend to have a higher percentage loss of strength than men CSEP - CPT M-S Theory

  15. Gender & Aging: Strength • Grip Strength: Good indication of overall muscular strength • Early screening of populations to identify those at higher risk for physical disability related to low muscle strength • Cutoff score of 21.0 kg – minimum level of old-age grip strength • Individuals with scores close to this value are 8X the risk of developing muscular strength disabilities • Good indicator of high and low levels of health status • Warburton et al. Can J Appl Physiol 26(2): 217-237, 2001. • Warburton et al. Can J Appl Physiol 26(2): 161-216, 2001. CSEP - CPT M-S Theory

  16. Musculoskeletal Fitness Independent Living Threshold for Dependence Disability 50 0 10 20 30 40 60 70 80 Age (yr) Theoretical relationship between musculoskeletal fitness and independence across the lifespan. Warburton et al. CMAJ 2006 CSEP - CPT M-S Theory

  17. Gender & Aging: Muscular Endurance • Loss in endurance with aging is also significant • Peak partial curl-up scores: 13-15 yr • Peak back extensor endurance scores: 20-29 yr • Average performance for endurance tests (push-ups, partial curl-ups and back extensor endurance) decline dramatically through to 60-69 yr range CSEP - CPT M-S Theory

  18. Gender & Aging: Muscular Endurance • Push-ups and partial curl-ups are less significant predictors of overall musculoskeletal health in comparison to grip strength for both genders • Males: Push-ups and grip strength are the strongest discriminators between high and low health • Females: Grip strength and sit & reach are the strongest discriminators between high and low health • Payne et al. Can J Appl Physiol 25(2): 114-126, 2000. CSEP - CPT M-S Theory

  19. Gender & Aging: Power • Greater loss in power with aging compared to muscular strength & endurance • Maybe due to the loss in FT fibres • Women have lower leg extensor power than men • Gender differences begin in the teens and continue throughout life CSEP - CPT M-S Theory

  20. Musculoskeletal Fitness •  in MSF with  age is not solely due to age itself but to physical inactivity and/or chronic disease • Strength training can offset the loss in muscular strength and muscle mass associated with aging • Improves the ability to perform activities of daily living, improve bone health and reduce the risk of falling CSEP - CPT M-S Theory

  21. Strength Testing • When choosing a strength test consider: • Client’s goals • Specificity • Equipment • Upper & lower body strength measure, and abdominal endurance • Always ensure subject is warmed up & familiar with all equipment • Keep motivation consistent!!!! CSEP - CPT M-S Theory

  22. Absolute or Relative Strength? • Absolute strength = MVC (in Newtons or kg) • MVC = maximum voluntary contraction • Relative strength = MVC / body mass CSEP - CPT M-S Theory

  23. Isotonic Contractions • Concentric contraction • Muscle shortens during tension development • Weight is lifted • Eccentric contraction • Muscle lengthens during tension development • Weight is lowered • Able to generate higher forces • Greater risk for injury • What is the maximal weight that can be lifted during a concentric contraction? CSEP - CPT M-S Theory

  24. 1-RM • Maximal amount that can be lifted in one complete repetition with proper technique • Can be used to rate health status, establish exercise prescription workloads, and/or monitor a resistance training program • Limitations of 1-RM test • Injury • Technique • Economy of test • Outside of the Scope of Practice of a CSEP-CPT! CSEP - CPT M-S Theory

  25. Predicting 1-RM • Muscular endurance is directly related to muscular strength • THEREFORE, 1-RM can be predictedwithout performing a maximal lift • Usually 6 to 10-RM test CSEP - CPT M-S Theory

  26. Submaximal Predicted 1-RMSingle Set • Warm up at 40-60% of estimated 1-RM for 5-10 reps • Stretch during 1 min rest period • 1 set of 10 reps at 60-80% of estimated 1-RM • >10 reps completed, then client gets a 3-5 min rest • Increase weight  client attempts up to 10 reps CSEP - CPT M-S Theory

  27. Predicted 1-RM (Baechle & Earle) • determine %1-RM from # of reps completed • divide weight lifted by % 1-RM EXAMPLE: client performed 8 repetitions of 100 lbs 8 repetitions = 80% 1-RM 1-RM = 100 lbs lifted/.80 1-RM = 125 lbs CSEP - CPT M-S Theory

  28. PRACTICE! • Groups of 3-4 • 1 person client; 1 acts as appraiser; 1 observes • Calculate results for different muscle groups CSEP - CPT M-S Theory

  29. Muscle Balance • A strength imbalance between opposing muscle groups may compromise joint stability & increase risk of injury • Muscle balance ratios differ between muscle groups • Crude index can be obtained by comparing 1-RM CSEP - CPT M-S Theory

  30. Sources of Error • Client • Equipment • Technician Skill • Environment CSEP - CPT M-S Theory

  31. Exercise Prescription for Improving Muscular Strength & EnduranceKey Concepts: 4.17 – 4.18 CSEP - CPT M-S Theory

  32. Key Training Principles • Specificity principle • Strength improvements are specific to the muscle group trained • Progressive overload principle • Achieved by changing INTENSITY, duration, frequency, recovery CSEP - CPT M-S Theory

  33. FlexibilityKey Concepts: 4.19 CSEP - CPT M-S Theory

  34. Flexibility • Ability of a joint (or series of joints) to move through a full ROM • Specific to the joint • Dependent on morphological factors • Ball-and-socket joints (hip/shoulder) have greater flexibility than hinge joints (elbow/knee) • Muscle-tendon factors can impact flexibility • Also related to age & type of activity performed CSEP - CPT M-S Theory

  35. Assessment • Direct methods • Goniometer, Leighton flexometer • Indirect methods • Linear measurements - i.e., sit and reach • Pros/cons of each? • All flexibility measurements are dependent on the skill of the fitness appraiser! CSEP - CPT M-S Theory

  36. Benefits of Adequate Flexibility • Improved performance (?) • Helps with proper posture • Reduces stiffness and soreness from unaccustomed activity • Minimizes risk of back injury CSEP - CPT M-S Theory

  37. Types of Stretching • Ballistic - bouncing and jerking movements at extreme ROM or point of discomfort • bad bad bad • remember the muscle spindle! • Static positions - position is held for a period of time at extreme ROM • Partner Assisted (Proprioceptive neuromuscular facilitation (PNF)) - induces muscle relaxation through spinal reflex mechanisms • remember the GTO & reciprocal inhibition! CSEP - CPT M-S Theory

  38. PNF • Contract-relax method based on reciprocal inhibition • Isometric contraction of antagonist • Induces a reflex facilitation & contraction of agonist  suppresses the contractile activity in the antagonist during static stretch phase • Also, stimulates Golgi tendon organs  reflex relaxation of same muscle group CSEP - CPT M-S Theory

  39. Partner-Assisted Technique • Contract-relax • Stretch muscle • Isometric contraction of muscle group being stretched (5-6 s) • Slow static stretch (10-30 sec) CSEP - CPT M-S Theory

  40. CPAFLAStretching Routine Tips • Stretch slowly and smoothly • Avoid bouncing and jerking • Use gentle continuous movement or stretch-and-hold techniques • Breathe naturally • Static stretching - start with several reps of 10-30s hold and then progress to fewer reps and longer duration • Avoid exercises that hurt or feel wrong CSEP - CPT M-S Theory

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