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BODY MECHANICS
SECTION I – WEIGHT
TRAINING
Purpose
1) To understand how the human body moves
and functions.
2) To gain insight into the bodies abilities and
limitations.
I) Weight Training
A)Proper Technique
Lift Safely
Lift with a partner whenever possible.
Start with a lighter weight then work up to heavier
weight.
Always use good posture – keeping back straight and chin
held up.
Breathing – “Blow the weight up”(exhale) – Inhale upon
returning the weight to starting position.
Use a full range of motion
B) Muscular Performance
1)Understanding the difference between
strength and endurance.
– Muscular strength – The amount of force a muscle
can exert at one time.
– Muscular endurance – How long the force of a
muscle can be sustained or repeated.
2) Basic Performance of the muscle
• How does the muscle use energy.
– Your muscles work by contracting, and in order to
contract they require fuel. They get that fuel from
a chemical that scientists call adenosine
triphosphate, or ATP for short. ATP is a highenergy compound, meaning that when its broken
down, energy is released. That fleeting spark of
energy that ATP produces will drive the
contraction of the muscles that enable you to take
that step, sprint and jump, shoot that ball, or
anything else.
• Development of high muscle performance
comes from resistance training, repetition and
proper nutrition.
3) Strength Training(size, bulk, and
power)
• Developing strength through progressive
resistance training.
– Overload Principle – Placing greater than normal
demands on the muscle and or muscle groups.
• Increasing the amount of weight lifted and resistance
used will increase power and strength, which will
increase performance.
– Standard resistance training is a combination of “repetitions
and sets”. A repetition is completion of an exercise one time
through a full range of motion. A set is a completed group of
repetitions, i.e. three sets of 8 repetitions.
4) Muscular Endurance
• Is to increase the number of times you can
complete an exercise before failure.
• Adding and or subtracting weight and
increasing the number of repetitions and or
sets will enable the muscle to work longer
before failure.
– Specificity Of Training – is a term used to pair
specific exercises for specific muscles or muscle
groups.
5) Benefits Of Weight Training
• Weight training can improve overall muscle
strength and tone.
• Weight training can improve self-esteem and
confidence “if you think you look good than
you feel better about yourself”.
6) Rest
• Rest between workouts is as important as the
workout itself.
– The body can only repair itself during the rest
phase. This is the only time your body adapts
recovers from the training and becomes stronger.
– The most common workouts toward specific
muscle groups.
• Three sets of eight to ten repetitions, three days a week
with a rest day in-between.
– i.e. workout Monday, Wednesday and Friday and taking
Tuesdays and Thursdays off to rest and recover.
C) Types of Skeletal Muscular
Contraction
• Isotonic Contraction
– Muscle that moves through a full range of motion.
– Muscle will shorten or get longer during the
movement phase.
• Skeletal muscles are always grouped in pairs due to the
fact that they can preform only one function and that
is to contract (or get shorter).
• Isokinetic Contraction
– Is the ability of the muscle to contract creating
movement or range of motion.
• Isometric Contraction
– Is the ability of the muscle to tenses but there is
no movement or range of motion.
• Stimulus:
– Muscle fibers respond to nerve stimulus (impulses).
– Stimulated fibers within the muscle respond in unison.
– Only a portion of the muscle fibers are capable of
contraction at any one time.
– Inactive muscle fibers become dormant
(unconditioned).
– Muscle fibers can be reactivated with training
(conditioned).
SECTION II
SKELETAL MUSCLES
• Muscles that make up your upper body.
– Abdomen
• Rectus abdominus
• Obliques
– Upper arm
• Biceps (front of upper arm)
– Flex – means to bend.
• Triceps (back of upper arm)
– Extend – means to straighten.
– Shoulders:
• Deltoid – anterior and posterior
–
–
–
–
Anterior – means front side of body.
Posterior – backside of body.
Flex – to bend
Extend – to straighten
• Trapezius (neck, upper-back and shoulder)
– Chest
• Pectorals Major
• Pectorals Minor
• Muscles of Lower Body
– Buttocks
• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus
– Calf – (lower leg)
• Gastrocnemius
• Soleves
– Hamstrings – (back of thigh)
• Beceps Femoris
• Semi-Tendiosis
• Semi-Membranosis
– Quadriceps – (front of thigh)
• Rectus Femoris
• Vastus Lateralis (outside of thigh)
• Vastus Intermedius (midddle)
• Vastus Madialis (inside)
• Types of Muscles
– Skeletal Muscles (voluntary)
• Slow twitch muscle fibers
– Responsible for endurance
• Fast twitch muscle fibers
– Responsible for speed and power
– Smooth Muscle (involuntary/visceral)
• Intestines
• Stomach
• Blood vessels
– Cardiac muscle
• Heart muscle
• Muscle Attachments:
– Tendons
• Attach muscle to bone
– Ligaments
• Attach bone to bone.
– Origin of Muscle
• Proximal (upper) end of muscle, i.e. top of bicep or top of
triceps.
– Insertion point of Muscle
• Distal (lower) end of muscle, i.e. bottom of bicep, top of
triceps.
SECTION III – MOTION & MOVEMENT
• Factors That Affect Motion
– Gravity: gravity is a natural force that resists motion and
pulls everything toward the center of the earth.
– Stability: the wider and lower the center of gravity the
more stable the body becomes.
– Balance: an even distribution of weight that enables
someone or something to remain upright and steady.
• Laws of Motion:
– Newton’s Laws
• A body at rest/motion will remain at rest/motion unless
acted upon by an outside force, i.e. gravity.
• The acceleration of an object is proportional to the
mass of the object and the force causing it (Speed)
• For every action there is an equal and opposite
reaction.
– (FORCE = MASS X ACCELERATION )
• Types of Motion
– Translatory Motion
• Linear motion – body/objet moves in a straight line, moving
in the same direction and speed.
– Curvilinear Motion
• A curve ball in baseball
• A thrown football
– Rotary Motion:
• Angular motion - movement in an arc or circle around a
fixed point. ; i.e. throwing, tumbling, swimming, biking.
IV LEVERS
• PARTS OF LEVERS
– Movement in the body is produced by a system of
levers. These series of levers work together to
produce coordinated action, some by actual
movement (dynamic) and others by stabilization
(static).
– First Class Lever
• axis is placed between force and resistance
• examples: crowbar, seesaw, scissors
• examples in body:
• examples in body: elbow extension
– triceps applying force to olecranon (F) in
extending the non-supported forearm (R) at the
elbow (A)
• flexing muscle
– agonist (F) and antagonist (R) muscle groups are
simultaneously contracting on either side of a
joint axis (A).
• lever characteristics balanced movement
– axis is midway between force and resistance
– e.g.: seesaw
• speed and range of motion
– axis is close to force
– e.g.: elbow extension
• force
– axis is close to resistance
• Second Class Lever
– resistance is between axis and force
– classic examples: wheelbarrow, nutcracker
•
•
•
•
complex example: rowing
paddle in water acts as slipping axis (A)
boat resistance is resistive force (R)
rower is motive force (F)
– relatively few examples in body
• planter flexion of foot to raise body up on toes
• ball of foot (A) serves fulcrum as ankle plantar flexors apply force to calcaneus (F) to lift
resistance of body at tibial articulation (R) with foot.
• entire body during push-up
• foot is axis of rotation (A) when reaction force of ground pushing against hands (F) lifts
weight of body's center of gravity (R).
– lever characteristics
• produces force: large resistance can be moved by a relatively small force
• weight machines: more resistance needed, lower inertia, smoother feel.
• Third Class Lever
– force is placed between the axis and resistance
– examples:
• tongs: food (R) is supported by grip on handles (F) while axis is on
opposite end.
• shovelling: dirt on shovel (R) is lifted by force to handle by hand (F)
while upper hand on end of shovel handle serves as axis (A)
• rowing: oar is moved through water (R) by pulling on middle of oar
(F) while holding end of oar with opposite hand (A).
• Note: shovelling and rowing actions can also be first class lever
systems if the hand closes to the force remains stationary (A) and
the hand on the far end of the shovel or oar is moved (F).
• batting: ball is hit (R) by moving bat toward ball with hand of far
arm (F) while supporting lower portion of bat with hand of near
arm (A).
SECTION (V) MISCELLANEOUS
INFORMATION
• Anabolic Steroids
– Made from male hormone testosterone
– Improves size, strength, performance and recovery
but at a price.
– Produces harmful and permanent side affects.
• Effects usually occur in 4-6 weeks. Benefits stop as soon as
the steroids stop.
• Headaches, nausea, dizziness, facial hair on women, breast
development in men, baldness, acne, shrinkage of testis in
males.
• Emotional side effects include: Anger and hostilty (known as
roid rage).
• Definition of Body Composition
– In physical fitness, body composition is defined as
the percentage of fat, muscle, and bone in the body.
Usually it’s expressed as a ratio of lean mass to fatty
mass. Lean mass includes muscle, bone, skin,
internal organs and body water. Fatty mass is mostly
composed of body fat (subcutaneous fat) as well as
internal essential fat surrounding organs. Body
composition will typically be displayed as either
a percentage of fat (body fat percentage or %fat) or
as a percentage of lean body mass (LBM).
• Why Is Body Composition Important?
– Excess body fat, or a body composition with a high fatto-muscle ratio is unfavorable because it increases the
risk of cardiovascular disease, Type II diabetes,
Metabolic Syndrome and certain cancers. Excess body
fat, especially at levels considered obese, can also put
stress on the joints and interfere with mobility and the
ability to perform everyday activities.
•
• Ideal Body Fat Percentage Chart #1: ACE
– The chart below from the American Council on Exercise (ACE) is one of
the most commonly used body fat charts.1 As you can see, women
have a higher body fat percentage relative to men for a given level.
Women have more fat because of physiological differences such as
hormones, breasts, and sexual organs. In addition, women need a
higher amount of body fat for ovulation.
SECTION VI BASIC NUTRITION GUIDE
• If your goal is to eat more healthfully, you're
not alone. Many people would like to improve
their nutrition, especially considering the
serious health risks of eating a poor diet.
– Step 1
• Eat more fruits and vegetables. According to the Johns
Hopkins Bloomberg School of Public Health, most
Americans do not eat enough fruits and veggies.
Because they're packed with vitamins, fiber and
antioxidants, the American Cancer Society recommends
consuming at least five servings of these foods per day
for optimal health.
– Step 2
• Include whole grains in your diet. Whole grains, like
whole-wheat bread, brown rice, oatmeal and wholegrain pasta, provide more fiber and nutrients than
refined grains such as white bread and white rice. For
best nutrition, switch as many of your usual grain foods
from the refined variety to the healthier, heartier,
whole-grain type.
•
– Step 3
• Choose leaner sources of protein, including plant-based
proteins at times, advises the Harvard School of Public
Health. Many cuts of meat are high in saturated fat and
cholesterol, which can cause health problems. For best
nutrition, choose high-protein foods that are low in
saturated fat and cholesterol and provide other nutrients as
well. Good options include fish, poultry, beans, legumes, egg
whites, tofu and other soy protein products.
•
– Step 4
• Avoid high-fat, high sugar treats. This simple rule is a
basic of good nutrition, because most treats or "junk"
foods are high in calories, saturated fat, sugar or all
three, while containing minimal -- if any -- nutrition. Cut
down on or eliminate candy, cookies, cake, doughnuts,
chips, fast food, soda and fried foods from your diet to
improve your nutrition tremendously.
•
– Step 5
• Get active. Regular exercise is a necessary sidekick to good
nutrition; a healthy diet helps fuel your muscles for activity,
and activity burns calories and keeps your metabolism
running to balance out your food intake -- in addition to
providing numerous health benefits. Incorporate regular
physical activity into your schedule as you follow the
guidelines above, and you'll be enjoying a more nutritious
and healthy lifestyle.
•
FACT YOU SHOULD BE AWARE OF
• Childhood obesity has more than doubled in children and tripled in
adolescents in the past 30 years.1, 2
• The percentage of children aged 6–11 years in the United States
who were obese increased from 7% in 1980 to nearly 18% in 2010.
Similarly, the percentage of adolescents aged 12–19 years who
were obese increased from 5% to 18% over the same period.1, 2
• In 2010, more than one third of children and adolescents were
overweight or obese.1
• Overweight is defined as having excess body weight for a particular
height from fat, muscle, bone, water, or a combination of these
factors.3 Obesity is defined as having excess body fat.4
• Overweight and obesity are the result of “caloric imbalance”—too
few calories expended for the amount of calories consumed—and
are affected by various genetic, behavioral, and environmental
factors.5,6
• Health Effects of Childhood Obesity
– Obese youth are more likely to have risk factors for cardiovascular
disease, such as high cholesterol or high blood pressure. In a
population-based sample of 5- to 17-year-olds, 70% of obese youth
had at least one risk factor for cardiovascular disease.7
– Obese adolescents are more likely to have prediabetes, a condition in
which blood glucose levels indicate a high risk for development of
diabetes.8,9
– Children and adolescents who are obese are at greater risk for bone
and joint problems, sleep apnea, and social and psychological
problems such as stigmatization and poor self-esteem.5,6,10
– Long-term health effects:
• Children and adolescents who are obese are likely to be obese as adults1114 and are therefore more at risk for adult health problems such as heart
disease, type 2 diabetes, stroke, several types of cancer, and
osteoarthritis.6 One study showed that children who became obese as early
as age 2 were more likely to be obese as adults.12
• Overweight and obesity are associated with increased risk for many types of
cancer, including cancer of the breast, colon, endometrium, esophagus,
kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as
multiple myeloma and Hodgkin’s lymphoma.15
Our obsession with sugar, salt and fat
By Alexandra Sifferlin, TIME.com
• (TIME.com) -- In his new book, "Salt Sugar
Fat," Pulitzer Prize winning investigative
reporter Michael Moss takes readers on a tour
of the $1 trillion processed food industry, and
the sights aren't pretty.
• The average American eats 33 pounds of
cheese and 70 pounds of sugar a year, and
health experts say those trends triggered the
obesity epidemic that has left millions at risk
of heart disease, diabetes and other chronic
health conditions.
• Take sugar for example. The optimum amount
of sugar in a product became known as the
"bliss point." Food inventors and scientists
spend a huge amount of time formulating the
perfect amount of sugar that will send us over
the moon, and send products flying off the
shelves.
• When it came to fat, it was the amazing role
of what the industry calls the "mouth feel."
That's the warm, gooey taste of cheese, or the
bite into a crisp fried chicken that you get. It
rushes right to the same pleasure centers of
the brain that sugar does, but fat is carrying
twice as many calories, so it is more
problematic from an obesity standpoint. There
is almost no limit to the bliss point in fat.
• When it comes to salt, what was really
staggering to me is that the industry itself is
totally hooked on salt. It is this miracle
ingredient that solves all of their problems.
There is the flavor burst to the salt itself, but it
also serves as a preservative so foods can stay
on the shelves for months. It also masks a lot
of the off-notes in flavors that are inherent to
processed foods.
• After all your research, do you believe these
foods can be considered "addictive?"
– That is the one single word that the food industry
hates: "addiction." They much prefer words like
"crave-ability" and "allure." Some of the top
scientists who are very knowledgeable about
addiction in the country are very convinced that
for some people, the most highly sugared, high fat
foods are every bit as addictive as some narcotics.
• The head of the National Institute on Drug
Abuse in Washington says that it's more
difficult for people to control their eating
habits than narcotics.
– Were you surprised by how many scientists and
food company executives avoid their own
products?
– The scientists and executives were pretty honest
about their roles in creating unhealthy food. Did
you get the impression they felt guilty about
their products?
• One reason they don't eat their own products, is that
they know better. They know about the addictive
properties of sugar, salt and fat.
HOW AND WHY
• Physical fitness and proper nutrition in the
adolescent can pave the way for a lifelong
interest in good health. Once someone is used
to fitness, a life without physical activity will
not feel right. Eating a well-balanced diet is
needed throughout life, but is especially
important during the developing adolescent
stage.
• Heart-Healthy Lifestyle
– Physical activity and proper nutrition are two main
components of a heart-healthy lifestyle. Both can improve
your cardiovascular functioning and longevity. Proper
nutrition consists of whole grains, nonfat or low-fat dairy
foods, nuts, lean protein, plant-based oils, fruits and
vegetables, according to the American Heart Association
and the Mayo Clinic. Physical activity involves 150 minutes
weekly. Thirty minutes on five or more days is
recommended, but this amount can be divided into 10minute increments.
•
It's not who you are that holds you
back, it’s who you think you’re not.
-Anonymous
• In this galaxy there’s a mathematical
probability of three million Earth-type planets.
And in the universe, three
million milliongalaxies like this. And in all that,
and perhaps more...only one of each of us.