NCSF Personal Trainer Reference Guide-2

Advanced Concepts of Personal Training Reference Guide Brian D. Biagioli, EdD Florida International University

Editorial Staff Matthew Biagioli, MD Wesley Smith, PhD Sean Grieve, MS Anthony Wyrwas, DC Steven Wermus, MS Book Development Staff Paul Garbarino, MS Tyler Poynton B Glass Typography © 2007 National Council on Strength & Fitness All rights reserved. No part of this book may be reproduced, in any form or by any means, without permission in writing from the publisher. Printed in the United States of America ISBN 978-0-9791696-3-2

ADVANCED CONCEPTS OF PERSONAL TRAINING REFERENCE GUIDE Table of Contents Lesson One Introduction to Personal Training ………………………………………….…………Page 1 Lesson Two Functional Anatomy …………..………………………………….…………………….Page 21 Lesson Three Muscle Physiology …….…………………………………………….………………….Page 29 Lesson Four Nutrition ……...………………………………………………………..………………….Page 34 Lesson Five Body Composition …………..…………………………………….….………….……..Page 44 Lesson Six Weight Management ……………………………………….……………………….....Page 57 Lesson Seven Pre-Exercise Screening ………………………………………………………………...Page 67 Lesson Eight Flexibility Lab ……………………………………………………..…………….……….Page 78 Lesson Nine Cardiovascular Training ………………………………………………………...……..Page 89 Lesson Ten Anaerobic Training …….………………………………………………………………..Page 99 Lesson Eleven Trunk & Rotator Cuff Musculature …..……………………..………………………..Page 111 Lesson Twelve Upper Body Resistance Training …………….……………………………………...Page 118 Lesson Thirteen Lower Body Resistance Training ……………………………………………………Page 129 Lesson Fourteen Exercise Program Components ………………………..…………………………...Page 137 Lesson Fifteen Programming …………………………………………………………………………...Page 148



LESSON ONE INTRODUCTION TO PERSONAL TRAINING Lesson One Introduction to Personal Training Role of the Personal Trainer • Screen and evaluate for program participation • Review and manage health behaviors • Create an exercise prescription based on need • Supervise program activities • Track and document evaluation and program data • Provide on-going education • Comply with standards and guidelines • Practice within the scope of the profession – use referrals • Continue professional development • Maintain certified status Trends in America • Obesity is increasing by 1% per year • Hypertension affects 1 in 3 adults • More than 60% of people are overweight • Most people over 50 years of age have at least one disease • 17% of children are overweight or obese • Obese individuals costs 6x more in health care • Physical activity is decreasing among all population segments Metabolic Syndrome Risk factors: • Obesity – high visceral storage • High blood pressure • Insulin resistance • Low grade inflammation Etiology of Common Disease • Low Potassium/High Sodium Intake • Chronic Stress Factors that cause disease: • Low Fiber Intake • Low CRF • Obesity • Smoking • High Fat Diet • Physical Inactivity 1

INTRODUCTION TO PERSONAL TRAINING LESSON ONE Factors that Affect Health • Genetics • Social behaviors – social activities • Lifestyle behaviors – diet, exercise, smoking • Education • Socioeconomic status • Life experience • Knowledge of physical health • Levels of stress and environmental exposure Genetic Predisposition • 25-40% Uncontrollable Factors • 60-75% Controllable Factors – diet, exercise, environment • Determine physiological adaptation response (individual) and potentials Social Behaviors Key Factors • Eating out • Alcohol consumption • Peer family influence • Adolescent behaviors • Economic opportunity Education • Infomercials and health ads blatantly lie to consumers • The majority of people have a very low health fitness IQ • Most schools do a poor job of educating students in fitness, nutrition, and health • Most media publications are full of inaccuracies and partial truths • The fitness and supplement industry is a buyer beware environment without formal regulation • Highest attained education level is a prediction factor for health 2

LESSON ONE INTRODUCTION TO PERSONAL TRAINING Stress Continuum All stress requires recovery All stress causes a stress response Eustress – Positive Stress Benefits: • Neural efficiency • Protein synthesis • HDL cholesterol • Lipid metabolism Distress – Negative Stress Consequences: • Cortisol production • Platelet adhesion • LDL cholesterol • Lean mass catabolism • Lipid storage – Visceral Components of Fitness Health-related • Cardiovascular Efficiency –oxygen utilization • Muscular Strength – maximal force production • Muscular Endurance – decline in force tension • Body Composition – ratio of fat mass to fat-free mass • Flexibility – attainable range of motion at a joint Function and Performance-related • Coordination • Balance • Power • Speed • Agility Goal Setting • Health emphasis is disease prevention • Fitness is improvements in tissue integrity and function • Short term goals reflect consistent application of daily objectives (1 lb weight loss) • Long term goals last 6-10 weeks (10 lbs of weight loss) • Psychological motivation must be balanced with physiological change rate • Pushing too hard or not enough will end in goal attainment failure 3

INTRODUCTION TO PERSONAL TRAINING LESSON ONE Goal Attainment • Completing daily objectives causes short term goal attainment • Continued short term goal attainment adds up to long term goal attainment • Not attaining objectives or short term goals prevents long term goal attainment • All focus should be on the completion of daily objectives Behavior Modification • Small objectives of change - one step at a time • Every action must be quantifiable to measure its impact • Track behaviors (defined objectives to change) • Positive re-enforcement and support of behaviors • Relapse prevention should identify the triggers for the negative behavior Homework for Next Class Page 1 Page 29 Textbook Read Chapter 1 Functional Anatomy Read Chapter 2 Biomechanics Reference Guide Page 5 Complete Activity Skeletal and Muscular Structure Identification Page 11 Complete Activity Movement Descriptions Page 17 Complete Activity Anatomical Planes 4

LESSON ONE INTRODUCTION TO PERSONAL TRAINING Activity: Skeletal and Muscular Structure Identification Activity Description A step in understanding human movement and how it relates to exercise is being able to properly identify specific anatomical structures of the body. The following section contains illustrations and diagrams of the human axial and appendicular skeletal systems and the associated muscular anatomy. As a personal trainer, you will be expected to know the anatomical terms and apply the terms to describe specific body movement. Procedures Using the terms provided, correctly label the following anatomical structures. You may refer to Chapter 1 of your course textbook to assist you. Selection List • Cervical spine • Thoracic spine • Patella • Lumbar spine • Radius • Pelvis • Humerus • Clavicle • Scapula • Sacrum & Coccyx • Fibula • Ulna • Sternum • Femur • Tibia 5

INTRODUCTION TO PERSONAL TRAINING LESSON ONE Upper Body Anterior View Selection List • Rectus Abdominis • Biceps Brachii • Pectoralis Major • Brachioradialis • Triceps Brachii • External Oblique • Deltoid 6

LESSON ONE INTRODUCTION TO PERSONAL TRAINING Upper Body Posterior View Selection List • Teres Minor • Trapezius • Infraspinatus • Latissimus Dorsi • Supraspinatus • Triceps Brachii • Deltoid • Rhomboid Major 7

INTRODUCTION TO PERSONAL TRAINING LESSON ONE Lower Body Anterior View Selection List • Psoas Major • Vastus Lateralis • Rectus Femoris • Adductor Magnus • Vastus Medialis • Adductor Longus • Pectineus • Adductor Brevis • Sartorius 8

LESSON ONE INTRODUCTION TO PERSONAL TRAINING Lower Body Posterior View Selection List • Gluteus Medius • Semimembranosus • Gluteus Maximus • Soleus • Semitendinosus • Gastrocnemius • Biceps Femoris 9

INTRODUCTION TO PERSONAL TRAINING LESSON ONE Procedures Identify the muscle cell structures by filling in the spaces provided. Select the answers from the list of terms provided below. You may refer to Chapter 3 of your course textbook to for assistance. Selection List • Troponin (Two Locations) • Mitochondria • Myosin • Myofibril • Actin • Sarcoplasmic Reticulum • Crossbridges • Muscle Fascia • T-tubules 10

LESSON ONE INTRODUCTION TO PERSONAL TRAINING Match the identified structure from the previous selection list with its respective role in a muscle contraction. 1. ____________________ is the thin myofilament used during muscle contractions. 2. ____________________ contain contractile elements which generate tension during a muscle contraction. 3. ____________________ stores and releases calcium when stimulated by an action potential. 4. ____________________ is used as a shuttle system for myofibrillar activity. 5. ____________________ contains enzymes used for aerobic metabolism in the cell. 6. ____________________ is the heavy chain contractile element found within the sarcomere. Activity: Movement Description Activity Description Anatomists have developed a vocabulary to describe specific anatomical movements, identify the position of specific anatomical structures, describe muscle function as it relates to movement, and describe different types of muscle contractions. The terms, which are listed and categorized under this activity, are widely employed in the exercise science and fitness training environments. It is important that you become familiar with the working definitions of these terms, particularly as they relate to human movement and exercise. Procedures In the spaces provided, identify and label the pelvic position demonstrated in the illustrations below. ______________ ______________ ______________ 11

INTRODUCTION TO PERSONAL TRAINING LESSON ONE Procedures Identify the pelvic position used for the following exercises. Choose from one of the following pelvic positions: Anterior Pelvic Tilt, Posterior Pelvic Tilt, and Neutral Pelvic Tilt. Pelvic Position:____________________________ Pelvic Position:____________________________ Pelvic Position:____________________________ 12

LESSON ONE INTRODUCTION TO PERSONAL TRAINING Procedures Identify the joint actions and muscle groups involved in the following exercises. Each action performed by the body during the execution of the movement should be included in the spaces provided. The joint movements and muscle groups should be selected from the lists provided. The exercises can be referenced in Chapter 19 of the course textbook. Selection List Movement Muscles and Muscle Groups Elevation Depression Quadriceps Hamstrings Protraction Retraction Gastrocnemius Soleus Abduction Adduction Hip Adductors Hip Abductors Horizontal Abduction Horizontal Adduction Iliopsoas Back Extensors Internal Rotation External Rotation Gluteals Latissimus Dorsi Flexion Extension Rhomboids Trapezius Hyperextension Pronation Deltoids Rotator Cuff Supination Pectoralis Major Lateral Obliques Rectus Abdominis Biceps Triceps Brachioradialis Fill in the blanks for each exercise 1. Exercise Name: Abdominal Crunch Starting Position Ending Position Joint Action(s): ____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ 13

INTRODUCTION TO PERSONAL TRAINING LESSON ONE 2. Exercise Name: Tricep Extension Starting Position Ending Position Joint Action(s): ____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ 3. Exercise Name: Step-up Starting Position Ending Position Joint Action(s): ____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ 14

LESSON ONE INTRODUCTION TO PERSONAL TRAINING 4. Exercise Name: Bench Push-up Starting Position Ending Position Joint Action(s): _____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ 5. Exercise Name: Squat Starting Position Ending Position Joint Action(s): ____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ 15

INTRODUCTION TO PERSONAL TRAINING LESSON ONE 6. Exercise Name: Seated Row Starting Position Ending Position Joint Action(s): ____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ 7. Exercise Name: Romanian Deadlift Starting Position Ending Position Joint Action(s): ____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ 16

LESSON ONE INTRODUCTION TO PERSONAL TRAINING 8. Exercise Name: Lunge Starting Position Ending Position Joint Action(s): ____________________________________________________________________ Muscle(s) involved: _________________________________________________________________ Activity: Anatomical Planes Activity Description Once the structures of the body can be identified and a working knowledge of the previous anatomical terms has been established, the terms can be applied to the planes of movement. This will allow for a complete description of any number of actions. An anatomical plane is an imaginary, flat, two-dimensional surface that divides the body into various segments. Anatomical planes describe positions, relationships, and directions of movement by, and within the human body. 17

INTRODUCTION TO PERSONAL TRAINING LESSON ONE Procedures Fill in the appropriate plane in the spaces provided. You can refer to Chapter 1 of your textbook for assistance. Note: Planes always refer to the body in the anatomical position regardless of its actual position relative to the ground. Procedures Identify the joint action and plane of movement used during each of the following exercises. If more than one plane is used identify the individual joint structure and its respective movement plane. 1. Exercise Name: Dumbbell Chest Press Joint Action(s):_______________________________________________________________________ Movement Plane(s):___________________________________________________________________ 18

LESSON ONE INTRODUCTION TO PERSONAL TRAINING 2. Exercise Name: Lat Pull-down Joint Action(s):_______________________________________________________________________ Movement Plane(s):___________________________________________________________________ 3. Exercise Name: Lunge with Rotation Joint Action(s):_______________________________________________________________________ Movement Plane(s):___________________________________________________________________ 19

INTRODUCTION TO PERSONAL TRAINING LESSON ONE 4. Exercise Name: Diagonal Chop on Physioball Joint Action(s):_______________________________________________________________________ Movement Plane(s):___________________________________________________________________ 20

LESSON TWO FUNCTIONAL ANATOMY Lesson Two Functional Anatomy Movement Terminology Anatomical Position Reference position of the body for movements and locations Positional Lines • Provide reference as it relates to the frontal, sagittal and para-sagittal planes • Mid-Axillary line – splits the body into front and back • Anterior Axillary – runs down the lateral aspect of the axial skeleton • Mid-line – dissects the body into equal lateral halves Movement Planes Transverse – separates up and down, represents rotational components of the body Example: Medicine ball side swing Sagittal – separates the body into lateral halves, represents forward and backward flexion or extension movements of the body Example: Bench press Frontal – separates the body into front and back, represents abducted and adducted movements Example: Side raise Spatial and Directional Terms • Superior – referring to the top or above • Inferior – referring to the bottom or below • Proximal – located near • Distal – located away • Medial – rotation or location toward the body • Lateral – rotation or location away from the body • Anterior – located in front • Posterior – located behind Body Segments Spine and Neck • Cervical – seven top upper spine vertebrae – lordotic curve • Thoracic – twelve middle vertebrae – kyphotic curve • Lumbar – five lower vertebrae – lordotic curve • Sacrum – lower fused unit of vertebrae • Coccyx – tail bone 21

FUNCTIONAL ANATOMY LESSON TWO Motion Segment • Vertebra and intervertebral disc • Represents a (movement) joint segment of the spine allowing for some level of flexion, lateral flexion, extension, and rotation Intervertebral Disc Injury Causes of Disc Impingement 1. Chronic compromised postural position 2. Poor biomechanical movement patterns 3. Contraindicated exercises 4. Unstable pelvis under loaded conditions 5. Degenerative conditions 6. Musculoskeletal imbalances 7. Poor stability L5-S1 most common site of injury L4-L5 second common area of insult Muscles and Actions of the Trunk • Rectus Abdominis – trunk flexor/postural stabilizer – attach to the pelvis not the legs – so why do people do leg lifts? • Erector Spinae – group of muscles used for spinal extension • Lateral Obliques – trunk rotators – transverse power generators of the trunk • Transverse Abdominis – primary spinal stabilizer – key to trunk health and force transfer Actions of the Pelvis • Neutral tilt – aligns properly with the lumbar spine • Anterior pelvic tilt – superior iliac crest rotates forward increasing lumbar convexity and posterior compression • Posterior pelvic tilt – superior iliac crest rotates backward compromising lumbar stability and increasing anterior compressive forces – never should occur with axial loading Muscles that Act on the Pelvis • Anterior – Iliopsoas • Posterior Superior – Thoracolumbar Fascia • Posterior Inferior – Gluteals/Hamstrings • Medial – Quadratus Lumborum • Lateral – Gluteus Medius/Minimus & Tensor Fascia Latae 22

LESSON TWO FUNCTIONAL ANATOMY Pelvis-Spine Relationship • Tight hip flexors pull the pelvis anteriorly and increase lumbar convexity due to attachments on the pelvis, lumbar spine, and femur • Tight hip extensors pull the pelvis posteriorly – femur– pelvis attachment sites • Tight quadratus lumborum causes lateral pull – pelvis to the spine • All lead to pelvic instability and compromised spinal position • Neutral spine is desirable for seated and standing posture as well as load or resisted movements Glenohumeral Joint • Mobility compromises stability • Strong prime mover attachments connecting the axial and appendicular skeleton • Muscle imbalances compromise joint function Muscles and Actions of the Shoulder Deltoid flexion (front raise) abduction (side raise) assists in horizontal abduction (rear delt flys) Latissimus Dorsi extension (pullover) adduction (pull-up) Pectoralis Major horizontal adduction (bench press) extension (pullover) Rotator Cuff internal/external rotation early abduction (empty cans) stability Improvements in shoulder stability increase the efficiency by which force can be exerted Rotator Cuff • Supraspinatus- abduction • Infraspinatus- external rotation • Teres Minor- external rotation • Subscapularis- internal rotation 23

FUNCTIONAL ANATOMY LESSON TWO Shoulder Girdle Trapezius elevates scapula (shrugs) depresses scapula rotates scapula Rhomboids retracts scapula (seated row) rotates scapula Pectoralis Minor depresses scapula Levator Scapulae elevates and retracts scapula Elbow arm flexion – bicep curl arm flexion – hammer curl Biceps Brachii arm extension – tricep pushdown Brachialis Triceps Brachii Muscles and Actions of the Hip Iliopsoas hip flexion (knee raise) Gluteus maximus extends, adducts, medially rotates thigh (squat) Gluteus medius abducts and medially rotates thigh (lateral squat) Gluteus minimis abducts and medially rotates thigh (lateral lunge) Tensor fascia latae abducts and laterally rotates thigh (side leg raise) Piriformis abducts and laterally rotates thigh (step out) Adductor group adducts thigh (side step up) Hamstrings extend hip (Romanian deadlift) Hip Muscle Considerations • Tight or weak hip extensors cause pelvic instability and compromised spinal position • Tight hip flexors pull the pelvis forward and simultaneously pull of the lumbar spine increasing posterior compression of the lumbar discs • Tight piriformis cause lateral pull on the spine 24

LESSON TWO FUNCTIONAL ANATOMY Knee Quadriceps – extend knee (leg extension) • Rectus femoris (extends knee and flexes hip) • Vastus lateralis • Vastus intermedius • Vastus medialis Hamstrings – flex knee and extend hip (leg curl) • Biceps femoris • Semitendinosus • Semimembranosus Ankle plantar flexion (standing heel raise) plantar flexion (seated heel raise) Gastrocnemius dorsi flexion (toe raise) Soleus Anterior tibialis Key Biomechanical Concerns • Shoulder – most at risk during loaded flexion and external rotation, positioned in full ROM – arm extended overhead. Common imbalance – excessive anterior-medial strength combined with posterior weakness and/or internal/external rotation imbalance. • Spine – most at risk during axial loaded rotation and axial loaded flexion with posterior pelvic tilt. • Pelvis – most common error is excessive anterior tilt, worsened by hip flexion • Knee – should not be rotated or hyperflexed, commonly affected by flexion combined with excessive dorsi flexion (knee passing the plane of toe causes tibial translation) • Ankle – repeated or excessive inversion and eversion during running/jumping Contraindications • Behind the head press • Row or deadlift with rounded back • Supine leg lifts with anterior tilt • Leg press with posterior pelvic tilt • Lunge or squat with knees past the toe 25

FUNCTIONAL ANATOMY LESSON TWO Homework for Next Class Page 53 Page 74 Textbook Read Chapter 3 Muscle Physiology Page 26 Read Chapter 5 Bioenergetics Page 27 Reference Guide Complete Activity Energy Systems Complete Activity Myocardial Structural Identification and Blood Flow Dynamics Activity: Energy Systems Procedures Aerobic and anaerobic energy systems support physical activities based on the duration of time and intensity of the work performed. Identify the primary energy system used for each activity. Select from the list provided. Reference Chapter 5 in your textbook for assistance if needed. Selection List ATP Creatine Phosphate Anaerobic Glycolysis Aerobic Metabolism 1. 3RM Squat: _____________________________________________________ 2. 5 Minute Jump Rope: _____________________________________________________ 3. 100 Meter Sprint: ______________________________________________________ 4. Vertical Jump: ______________________________________________________ 5. 10RM Leg Press: ______________________________________________________ 6. 20 Minutes Interval Training: ______________________________________________________ 7. 30 Minute Steady-State Jog: ______________________________________________________ 26

LESSON TWO FUNCTIONAL ANATOMY Activity: Myocardial Structural Identification & Blood Flow Activity Description The cardiac muscle, also known as the myocardium, is the most important muscle in the body. Like the other muscles of the body, the myocardium experiences significant changes when stress is applied through exercise. The heart is a four-chambered dual pump system responsible for circulating oxygenated blood throughout the body. The average healthy heart circulates over 1,900 gallons of blood per day. It is a very efficient muscle and contains an extraordinary amount of mitochondria to quickly meet the changing oxygen demands of the cardiac tissue. In fact, cardiac muscle has a 50% greater ability to extract oxygen than voluntary striated muscle making it more suited for its endurance need. Procedures Using the provided terms, properly label the following cardiac structures. Aorta Selection List Left Ventricle Superior Vena Cava Right Ventricle Pulmonary Artery Bicuspid Valve Left Atrium Pulmonary Semilunar Valve Tricuspid Valve Right Atrium 27

FUNCTIONAL ANATOMY LESSON TWO Procedures Identify the path of blood flow through the heart using the appropriate spaces in the text. Select from the list provided. Selection List Left Ventricle Pulmonary Vein Right Ventricle Left Atrium Aorta Right Atrium Pulmonary Artery The blood enters the heart from venous circulation into the ____________________. It is pumped through the tricuspid valve into the ____________________. Upon contraction, the tricuspid valve is forced shut and the blood is pumped through the pulmonary semilunar valve into the ________________. The blood is oxygenated at the lungs and is transferred back to the heart through the ______________________ where it enters the __________________. The blood is then pumped through the bicuspid valve into the __________________. Upon contraction, the blood is forced through the aortic valve into the ___________________ entering arterial circulation. 28

LESSON THREE MUSCLE PHYSIOLOGY Lesson Three Muscle Physiology Physiology of a Contraction • Action potential stimulates the motor neuron • Motor neuron innervates attached muscle fibers by transferring neural signal into the sarcolemma of the muscle cell (force-coupling) • Neural signal transfers down the T-tubules and communicates the release of calcium from the sarcoplasmic reticulum • Calcium binds to troponin causing the rotation of tropomysin which allows for the crossbridge attachment between actin and myosin • ATP is split by ATPase on the myosin head which releases the energy in the phosphate bonds • The release of the energy causes the power stroke causing the protein myofilaments to slide over Muscle Contractions Isotonic – force applied with change in joint angle at varying velocities (movers) • Concentric – acceleration caused by fiber shortening (positive movement) • Eccentric – deceleration caused by fiber lengthening (30% of strength development – greatest contributor to delayed onset muscle soreness) Isometric – force applied with no change in joint angle (stabilizers) Isometric contractions are the key to stabilizing muscle actions. In most cases resisted movement failure occurs due to loss of adequate stability, not the prime movers force capabilities Isokinetic – force applied at a constant limb velocity Force Production Force is dependent upon: • The strength of the action potential • The predominant type of fibers recruited • The total number of fibers recruited • The firing rate • The synchronicity of the firing rate Low tension activities, such as those used in endurance events, rely on asynchronous firing patterns so fibers alternate between work and rest. 29

MUSCLE PHYSIOLOGY LESSON THREE Factors that Affect Force Production • Type of fiber recruited • Size and number of fibers recruited • Velocity of the contraction • Efficiency of the movement • Energy availability Proprioceptors • Proprioceptors are intrafusal fibers that communicate neural information regarding the lengthening velocity and total tension placed on the tissue • Muscle Spindles – account for velocity of the stretch or rate of lengthening • Gogli Tendon Organs (GTOs) – communicates tissue tension – if the tension gets too great, the GTO shuts down the system to prevent injury through autogenic inhibition • Proprioceptors are key neural components in controlling balance and coordination as well as preventing undesirable actions that may cause injury Types of Isotonic Contractions • Dynamic contractions generally use a lengthening and shortening component, but can work with either independently Concentric- muscle shortens to accelerate a resistance Eccentric- muscle lengthens to decelerate a resistance • Ballistic contractions occur when more force is produced than is necessary to simply accelerate a mass. Throwing a baseball or swinging a bat are examples of ballistic contractions. • Plyometric contractions use eccentric contraction potential energy from the stretched position as kinetic energy when joined with the concentric contraction – the action is called the stretch shortening cycle Adenosine Triphosphate • Energy stored in the phosphagen bonds and is released causing biological work • ATP is split by ATPase into ADP and an inorganic phosphate • Small quantities of ATP are stored in the muscle for immediate work lasting 1-3 seconds • Once exhausted, ATP is rephosphorylated from ADP and P taking 90 seconds for full replenishment 30

LESSON THREE MUSCLE PHYSIOLOGY Creatine Phosphate • Creatine is phosphorylated with an inorganic phosphate ion to create creatine phosphate (CP) • Creatine phosphate is broken down by creatine kinase in the first reaction to support depleted ATP • When CP is split, the phosphate molecule is rephosphorylated with ADP to form ATP • CP supplies 10-15 seconds of energy for maximal work • Full replenishment requires 2-5 minutes of rest Glycolysis • Work beyond 15 seconds requires ATP formed from carbohydrates • 10 enzymatic reactions breakdown sugars anaerobically to form ATP and energy metabolites (lactic acid or pyruvate) • Released hydrogen remains free in solution lowering pH levels • Decreased pH levels (caused by hydrogen ions) inhibit enzyme activity, alter cellular calcium management, and cause intrinsic muscle fatigue • Recovery duration is based on intensity and duration – lactic acid is buffered and utilized as fuel by aerobic cells Gluconeogenesis • Gluconeogenesis is the process of creating glucose from other energy substrates including carbohydrate metabolites and protein • The liver converts amino acids catabolized from cellular proteins or circulating sugar metabolites into complete glucose chains which re-enter circulation to support energy demands • When glycogen storage and blood glucose are low, the protein sparing mechanism is lost to preserve carbohydrates (carbohydrate-sparing) for the nervous system Aerobic Metabolism • Oxygen and energy substrates are converted to ATP in the mitochondria • The mitochondria uses pyruvate from sugar metabolism to initiate the Kreb Cycle producing 36 ATP • Aerobic metabolism produces a larger quantity of energy at the expense of force output 31

MUSCLE PHYSIOLOGY LESSON THREE Muscle Fibers Slow Twitch Type I Fibers (STO) – oxidative, slow twitch speed, underdeveloped sarcoplasmic reticulum affects calcium events, smaller diameter size, contains myoglobin, mitochondria and capillary dense, limited hypertrophic response Fast Twitch Type IIa Fibers (FTO/G) – oxidative/glycolytic, intermediate to fast twitch speed, developed sarcoplasmic reticulum, intermediate fiber diameter, limited myoglobin, extensive capillary network, moderate mitochondrial density, hypertrophic responsive Type IIb Fibers (FTG) – glycolytic, fast twitch speed, well-developed sarcoplasmic reticulum, large fiber diameter, no myoglobin, limited mitochondrial density, very hypertrophic Muscle Fiber Dynamics • Fiber distribution is genetically determined • Postural muscles, including the abdominals and calves, are type I dominant and resist growth • Fibers do not change from fast to slow, but become more efficient at the training metabolism Fiber Relevance to Performance • Genetics determine measured performance and potentials. • Performance is neural dominant. Metabolic efficiency enhances performance outcomes. • Training specificity allows for efficiency changes in both neural and metabolic systems within the motor units. • Training can have beneficial and negative affects on fiber performance depending on the training and parameter being measured. • Motor units function relative to size, neuron efficiency, metabolic dynamics, and force potential. Energy Depletion • Acute Peripheral Fatigue – cellular disruption due to pH changes – affects SR and enzymes; enzymes are pH sensitive • Peripheral Fatigue – localized depletion of glycogen in the muscle – inadequate fuel • Central Fatigue – total body depletion of carbohydrates – affects all neural function Key Factors: • Initial carbohydrate storage – localized cellular glycogen • Intensity of activity – the higher the intensity the more rapid the drain • Recruitment patterns – type of fiber recruited and sustained metabolic pathway • Duration of activity – inactive muscles cannot donate stored glycogen, the longer the event the less glycogen available from active tissue and the liver • Work to rest ratio – long work and short rest intervals cause rapid depletion 32

LESSON THREE MUSCLE PHYSIOLOGY Types of Fatigue Short-term Fatigue • Exhaustion of the Phosphagen System • Decreased muscle pH • Compromised enzyme action • Tubular system disturbance • Sarcoplasmic dysfunction Long-term Fatigue • Carbohydrate depletion • Damage to the sarcoplasmic reticulum • Electrolyte depletion • Dehydration Post Exercise Replenishment • Cellular permeability occurs in active tissues allowing for diffusion without a strong insulin presence due to excitation induced sensitivity • Allows for hyper-saturation of carbohydrates when consumed within 3 hours • Carbohydrate intake should reflect energy depletion in 2-4 meals • Protein mixed with carbohydrates increases cellular storage due to permissive action of insulin above carbohydrates alone Homework for Next Class Page 105 Page 124 Textbook Read Chapter 7 Nutrition: Energy Yielding Nutrients Read Chapter 8 Nutrition: Non-Energy Yielding Nutrients 33



LESSON FOUR NUTRITION Lesson Four Nutrition Dietary Reference Intakes • RDA – Recommended Daily Allowances • AI – Adequate Intakes • UL – Tolerable Upper Intake Levels • EAR – Estimated Average Requirements • DV – Daily Values Recognizing Nutrient Contents Food labels at the very least provide information regarding: • Sugar • Protein • Serving size • Sodium • Calories • Vitamin A • Calories from Fat • Vitamin C • Fat and Saturated Fat • Cholesterol • Carbohydrates Reading a Food Label Procedures The following food label belongs to a box of macaroni and cheese. For lunch, a 164 lb man prepared the entire box. He consumed ¾ of the box before getting full. Review the label and answer the questions that follow about the nutritional satisfaction of the meal for his daily requirements based on the food label content values for each nutrient (Hint: percentage of calories is calculated by dividing the energy specific calories by total calories). 34

NUTRITION LESSON FOUR Nutrition Facts Procedures Serving Size 1 cup The following food label belongs to a box Servings Per Container 4 of macaroni and cheese. For lunch, a 164 lb man prepared the entire box. He Amount Per Serving consumed ¾ of the box before getting full. Review the label and answer the Calories 230 Calories from Fat 90 questions that follow about the nutritional satisfaction of the meal for his daily % Daily Value* requirements based on the food label content values for each nutrient (Hint: Total Fat 10g 13% percentage of calories is calculated by 20% dividing the energy specific calories by Saturated Fat 5g total calories). Cholesterol 24mg 8% Sodium 730mg 30% Total Carbohydrates 26g 8% Dietary Fiber 1g 4% Sugars 9g Protein 9g Vitamin A 5% Vitamin C 0% Calcium 25% Iron 6% Percent Values are based on a 2,000 calorie diet. Your Daily values may be higher or lower depending on your calorie needs: Calories 2,000 Total fat 65g 20g Sat fat 300mg 2,400mg Cholesterol 300g 25g Sodium Total Carbohydrates Fiber Calories per gram: Fat 9 Carbohydrate 4 Protein 4 Answer the following questions related to the food label 1. What is a single serving size? __________ 2. What is the total number of servings reportedly consumed? __________ 3. How many calories are in one serving? __________kcal 4. What is the total number of calories consumed by the individual? __________kcal 5. What percentage of the total calories consumed came from fat? __________% 6. What percentage of fat calories comes from saturated fat? __________% 7. What percentage of the total calories consumed came from carbohydrates? __________% 8. What percentage of the total calories comes from sugars? __________% 9. How many grams of fiber did this person consume? __________g 10. What percentage of the total calories consumed came from protein? __________% 35

LESSON FOUR NUTRITION Energy Yielding Nutrients Regardless of form or type: • Lipids provide the most energy with 9 kcal per gram • Carbohydrates and Protein provide 4 kcal per gram • Alcohol provides 7 kcal per gram Carbohydrates • Simple – mono or disaccharides form sugars • Complex – polysaccharides form starches, glycogen, fiber • Processed – manufacturer manipulated chain sequences Fiber • A key nutrient for health, weight management, and disease prevention • Categorized as soluble or non-soluble • Resists enzyme breakdown; bacterial digestion accounts for approximately 2 kcal per gram • Recommended intakes of 20-35 g per day • Adequate Intake reduces the risk for heart disease, metabolic disease, and some cancers Sugar • Sugar represents a large portion of the American diet (sucrose and high fructose table sugar) • High sugar intake cause hyperinsulinemia and increased lipogenesis – fat storage • High sugar diets are linked with obesity, heart disease, and diabetes • Consuming one soda per day equates to over 40 lbs of sugar per year Glycemic Response • Glycemic index – effect on blood glucose (over two hours) following consumption of a particular food • Glycemic load – total glucose in the blood based on index and portion size • Glycemic response – rate at which food increases blood glucose The combination of high glycemic load and compounded high index increase fat storage potential. Foods that increase blood glucose most rapidly are considered undesirable due to the insulin effect, except immediately post exercise when glycogen is depleted. Processed Carbohydrates • Manufacturing breaks down saccharide chain complexity causing rapid digestion • Reduced complexity increases glycemic response – contributes to weight gain with unregulated caloric intake • Processed carbohydrates represent the largest portion of grains in the American diet 36

NUTRITION LESSON FOUR Hunger vs. Appetite • Hunger is the physiological indication of energy needs • Appetite is the psychological perceived need brought on by prolonged hunger • Appetite causes over eating • Addressing hunger immediately or preventing its onset often leads to meal consumption with lower caloric content • Regulating blood glucose with frequent small meals of a complex nature reduces over eating Blood Glucose Dynamics • Regulation of blood glucose occurs in the pancreas and hypothalamus • Low carbohydrate intake causes loss of the protein sparing mechanism leading to protein catabolism Thermic Effect of Food • Caloric requirement to process ingested nutrients • Accounts for up to 10% of daily energy expenditure • Complex carbohydrates support the majority of TEF • The average American diet has low TEF due to high fat, sugar, and processed carbohydrate intake Carbohydrate Depletion Low carbohydrate diets cause: • Weight loss due to metabolic water loss – reduce total body water • Depleted energy stores and early fatigue during activity • Loss of protein-sparing mechanism Calculating Carbohydrate Intake Procedures Using the formulas below, calculate the energy intake requirements for each nutrient using yourself or a volunteer subject. The charts can be used to assist in identifying the specific requirements as they relate to individual size and physical activity status. Carbohydrate Intake Step 1 Convert bodyweight in pounds into bodyweight in kilograms Bodyweight _______________ lbs. Bodyweight _______________ lbs. ÷ 2.2 = ______________ kg 37

LESSON FOUR NUTRITION Step 2 Select a carbohydrate intake multiplier from the chart below based on your daily physical activity. If you fall in between whole values you may use a decimal value (example: 4.5 g/kg of bodyweight). Selected carbohydrate requirement ____________ g/kg of bodyweight Population Carbohydrate Requirements Sedentary Individual 3–4 g/kg of bodyweight (BW) Physically Active 4–5 g/kg of BW Routine Moderate Exercise 5–6 g/kg of BW Routine Vigorous Exercise 6–8 g/kg of BW Step 3 Multiply your weight in kilograms by your selected carbohydrate need. Weight in kilograms ________ x selected carbohydrate need ________ g/kg = _______ carbohydrate intake requirement in grams Carbohydrate intake requirement = ________________ grams of CHO Step 4 Multiply your carbohydrate intake requirement by 4 kcal/g carbohydrate to identify the predicted daily caloric intake requirement. ________ grams of CHO x 4 kcal/g = _________ Daily Carbohydrate Calories Protein • Composed of amino acids containing an amine group, the structural component • Complete proteins contain the essential amino acids that cannot be formed in the body • Incomplete proteins do not contain all the essential amino acids • Represents between 5-15% of total energy needs – most people use very little protein for energy in normal homeostatic conditions Protein Consumption Requirements • Based on body size and activity level • High volume, intense resistance training requires 1.6 gram per kg of bodyweight • 2.0 g/kg bodyweight is the tolerable upper limit • Endurance athletes use protein for energy and recovery recommended 1.3-1.5 gram per kg of bodyweight – volume and intensity dependent • Sedentary requirement 0.8-0.9 gram per kilogram of bodyweight – most people over consume protein on a daily basis 38

NUTRITION LESSON FOUR Step 1 Calculating Protein Intake Convert bodyweight in pounds into bodyweight in kilograms Bodyweight _______________ lbs. Bodyweight _______________ lbs. ÷ 2.2 = ______________ kg Step 2 Select a protein intake multiplier from the chart below based on your daily physical activity. If you fall in between whole values you may use a decimal value (example: 1.45 g/kg of body- weight). Selected protein requirement ____________ g/kg of bodyweight Population Protein Intake Sedentary Individual 0.8 g – 0.9g/kg of bodyweight (BW) Physically Active Endurance Athlete 1.0 – 1.2 g/kg of BW Bodybuilding & Strength Training Children 1.3 – 1.5 g/kg of BW Pregnant Female 1.6 – 2.0 g/kg of BW Up to 2 g/kg of BW Add 20g to total daily requirements Add 10g if nursing Step 3 Multiply your weight in kilograms by your selected protein need. Weight in kilograms ________ x selected protein need ________ g/kg = _______ protein intake requirement in grams Protein intake requirement = ________________ grams of Protein Step 4 Multiply your protein intake requirement by 4 kcal/g protein to identify the predicted daily caloric intake requirement. ________ grams of Protein x 4 kcal/g = _________ Daily Protein Calories 39

LESSON FOUR NUTRITION Fats Functions of lipids: • Provides energy • Transports molecules in the blood • Stores fat soluble vitamins • Serves as conduction channels in the nervous system • Forms hormones • Protects organs • Serves in temperature regulation • Communicates energy needs • Forms cell membranes Fatty Acids • Saturated fatty acids – directly affects circulating LDL cholesterol, recommendation <10% – common in animal food and tropical oils • Monounsaturated fat – atherosclerosically benign • Polyunsaturated fats – represent essential fats Omega 3,6; more oxidative than monounsaturated fats Dietary Cholesterol • Body produces the majority of cholesterol needed for normal function in the liver • Daily recommendations <300 mg • Elevated risk for CAD 150-200 mg per day • High cholesterol diets increase risk for heart disease Trans Fatty Acid • Unnatural hydrogenation of unsaturated fatty acid • Dietary trans fat increases LDL and reduces HDL cholesterol in the blood • Recommended that this fat be avoided <1% in the diet Fat Free Foods • Fat free does not mean calorie free • Many fat-free foods are consistent in calories due to the addition of carbohydrates • Serving sizes are often ignored due to the fat-free connotation 40

NUTRITION LESSON FOUR Dietary Fat and Disease • Fat intake requirements are based on physical activity level, current body fat, and blood lipid profile • Diets high in fat are high in calories and contribute to weight gain, often negatively affect blood lipids increasing risk for disease • General recommendation is <30% of the diet, <10% of the diet coming from saturated sources Calculating Fat Intake Step 1 Determine your total calories from Carbohydrates and Proteins (CHOPr) by entering your calculated carbohydrate and protein intake from above. Carbohydrate intake __________ kcal + Protein intake ___________ kcal = __________ CHOPr value Step 2 Select a desired percentage of fat calories from the chart below. Fat percentage _________% Population Fat Requirements Sedentary Individual <30% Physically Active 25-35% Obese *20-25% High Risk/Disease *20-25% *Doctor or Registered Dietitian Recommended Step 3 Complete the formula below by entering your data. Total calories = (CHOPr value __________ kcal) ÷ {1 - (desired percentage of fat ______ % ÷ 100)} Step 4 Total calories = ___________ Subtract the calculated carbohydrate and protein value (CHOPr value) from the total calories to identify the daily fat calories Total calories __________ - CHOPr value __________ = __________ kcal from Fat Predicted daily caloric need based on the sum of the three calculations performed = ____________ kcal 41

LESSON FOUR NUTRITION Vitamins • Fat Soluble Vitamins – A,K,E,D are stored and transported by lipids in the body • Water Soluble Vitamins – C and B-complex, transported and excreted in water Protective Actions • Antioxidants neutralize free radicals formed from oxygen molecules • 2-5% of the oxygen used by the body is converted to free radicals • Free radicals cause cellular damage and increased LDL oxidation • Vitamin antioxidants – C, A, E, and beta-carotene • B6, B12, and folic acid may reduce homocysteine levels in the blood Minerals • Inorganic compounds used to facilitate reactions and represent mineral components in bone and blood • Macro minerals – represent minerals of larger demands • Micro minerals – trace quantities required in the diet Mineral Concerns Calcium • Calcium – key mineral component in bone and muscle contractions • Inadequate intakes reduce bone mineral density – deficiency more common in females • Recommended values 1000-1500 mg per day • RDA intakes also are necessary for optimal fat metabolism Iron • Iron – used in the formation of hemoglobin, the oxygen carrying component of blood • Inadequate intakes may lead to iron-deficiency anemia • Iron is not absorbed efficiently – animal sources (heme) are preferred • Recommended intakes – 8-10 mg males, 18 mg females 42

NUTRITION LESSON FOUR Electrolytes Electrically charged particles that regulate intra and extra cellular water balance and biological homeostasis. Excessive sweating reduces electrolytes in the body which increases fluid loss. • Sodium • Potassium • Chloride Water • Represents 75% of muscle tissue and almost 50% of fat cell mass • Minerals form electrolytes in water • Adequate intake is based on mass, activity, and environment • Sedentary persons in normal conditions can maintain balance with 2.5 liters per day • Intake during exercise should be 8-10 ounces every 15 minutes and 16 ounces for every pound lost Dehydration • Dehydration occurs at water loss greater than 1-2% body volume • Loss of 3% or more negatively affects performance and may lead to heat injury • Both fluid and electrolyte replacement are necessary post-exercise when water loss is significant Homework for Next Class Page 169 Textbook Read Chapter 10 Body Composition 43

LESSON FIVE BODY COMPOSITION Lesson Five Body Composition Body Composition • Defined by the ratio of fat mass to fat-free mass • Expressed as a percentage of body fat Tissue compartments used for assessing body composition: • Water • Mineral • Protein • Fat Essential Body Fat Essential values – Male 3-5%, Female 11-14% • Male consequences include temperature regulation difficulties, joint injury, early fatigue, and mineral imbalances • Female consequences are generally hormonal due to amenorrhea including increased risk for osteoporosis, increased susceptibility to stress fractures, protein catabolism, and impaired performance Body Fat Distribution Patterns Variables that affect fat distribution include genetics, age gender, and level of adiposity. Fat storage areas: • Subcutaneous – fat stored between the skin and muscle account for 60-70% of storage • Visceral – fat stored in and around the organs – most metabolic • Intramuscular – fat stored in between the muscle tissue Obesity Patterns • Android Obesity – centrally stored; visceral fat is very metabolic associated with greatest risk due to cytokine disturbance, greater propensity in males • Gynoid Obesity – pear shape storage pattern with higher subcutaneous levels, lower body fat storage is resistant to lipolysis due to alpha receptor concentration Indirect Measures Stature Weight Indexes use anthropometric measures to predict risk. 44

BODY COMPOSITION LESSON FIVE Height Weight Tables • Created by insurance companies to predict mortality based on height and weight data • Defined overweight by >10% above the mean and obesity by >20% above the mean. • Charts do not reflect composition of mass and additional lean mass negatively affects prediction Body Mass Index Predicts risk for disease based on bodyweight in kilograms divided by height in meters squared Categories of risk: • 18.5-24.5 kg/m2 desirable range • <17.5 kg/m2 increased risk for health problems • >27 kg/m2 increased risk for disease • >30 kg/m2 defined obesity Problems: • Composition is not identified • Additional lean mass negatively affects prediction • Does not identify the location of regional fat storage Calculate BMI Procedures Complete the following activity using the procedures detailed below. You may use either the English or Metric formulas. Once a BMI value has been calculated for your test subject, reference the score using the tables in Chapter 10 to evaluate results. Step 1 Measure and record subject’s weight: ______________ lbs. Step 2 ______________ kg Measure and record subject’s height: _______________ inches _______________ meters Conversions 1 in = .0254 meters 1 kg = 2.2 lbs. Sample 5’ 10” 150 lb female 150 ÷ 2.2 = 68 kg 70 inches x .0254 = 1.778 m 45