NASM CHAPTER 5 HUMAN BODY SCIENCE
Welcome, or hello again to another exciting installment of NASM Essentials of Personal Fitness Training.
Today we will be talking about the Human Movement Science aka HMS. (Which is why I choose the above picture, HMS to me makes me think of Her/His Majesty’s Ship. Maybe I watched too much Master and Commander or Pirates of the Caribbean growing up)
Argh! You ready to sound like a land lubbering scientist?
Ok stop it Rusty, time to get serious.
Ok 1,2,3. and face.
Biomechanics: the science (Laws of Mechanics and Physics) concerned with the internal and external forces acting upon the human body and the effects produced by those forces.
This is where I meant you will sound like a scientist. Because to sound more professional as a trainer a certain level of anatomical jargon must be understood. You just can’t be like “Yeah, your knee bone is attached to your leg bone, by thingies!” But if you say “You are correct sir/madam, your patella is attached to you femoral bone superiorly and inferiorly by ligaments.”
Let’s get to it then.
Superior Vs. Inferior
Superior: Describes a position above a reference point. Yes you in the front row. “So the sky is superior to me?” Absolutely.
Inferior: identifies a position below in regards to a reference point. “Oh oh, oh pick me, pick me.” Ok, fine you. “The chair I am sitting on is inferior to my coccyx” Well played sir, throwing that anatomy term in there.
Proximal vs Distal
Proximal: Nearest the center of the body. So imagine you are using your belly button as a reference point.What’s more proximal your knee or your ankle? “Are you standing up?” Yes. “Then your knee would be more proximal to your belly button.”
Distal: Farther away from the center of the body. So again when you are standing up which is more distal? your knee or your toes? ::Pushes up glasses:: “In that case doctor, the toe would be more distal than the knee.”
Anterior vs. Posterior
Anterior: Your good side. This term refers to the front of the body. So smile you are showing your Anterior side to people.
Posterior: Your back side. When you walk away from, or step over haters you are showing them your Posterior.
Medial vs. Lateral
Imagine if you will someone draws a line straight down the middle of you. There should be equal number of appendages and eyes (One Leg, One Arm, and One Eye). So that is the midline.
Medial: Would be close to that midline
Lateral: farther away from the midline.
Lastly
Contralateral vs. Ipsilateral.
If you aint with us! You are against us!
So you could say I am contradictory to your cause?
Contra=Opposite Lateral= Side. The left hand is located contralaterally to the right foot.
Ipsi= Same Lateral= Side. The right elbow is ipsilateral to the right knee.
Planes of Motion, Axes, and Joint Motion.
There are three imaginary planes you should know. They are imaginary lines that help define movement.
- Frontal: Remember Anterior vs. Posterior? The Frontal Plane divides the body into a front and back halves
- Sagittal: Think back to the Medial vs. Lateral. You imagining that midline? This bisects the body right in half, a left and a right half.
- Transverse: Imagine that just above your hips you divide your body, thats where you draw the line. The top half and the bottom half.
Joint Motion: are termed for their action in the three planes of motion.
Flexion vs. Extension in the Sagital Plane
Flexion: A Bending movement, in which relative angles between two adjacent segments decreases.
Extension: A Straightening Movement, where a relative angle between two adjacent segments Increase
The bad Hyperextension: Extension of a joint beyond it’s normal limit or range of motion. Never lock out your knees.
Abduction vs. Adduction in the Frontal Plane
Abduction: Movement away from the midline
Adduction: Movement toward the midline
The Transverse Plane
Internal Rotation vs. External Rotation
Internal Rotation: Rolling towards the middle of the body
External Rotation: Rolling away from the middle of the body.
Scapular Motion Your shoulder blades. They do alot they move in four directions. Up, down, Inside, and to the Outside
Up: Also known as Scapular Elevation. Where they go towards the Ears. Shrugs.
Down: Aka Scapular Depression, They move towards the hips
Inward: Aka Scapular Retraction. Imagine cracking a wall nut between your shoulder blades. That’s Scapular Retraction.
Outward: Also known as Scapular Protraction. When you flex in front of the mirror and you want those “wings” to show. That is Scapular Protraction.
Muscle Actions!
There are three types of muscle actions. And remember that muscles can not extend, they can only contract
1. Isotonic: This is further subdivided. Into Eccentric and Concentric. This Imuscle action is under constant muscle tension.
2. Isometric: Constant Muscle Length
3. Isokinetic: Constant Muscle Velocity.
So let’s get into the nitty gritty of each of these. Isotonic muscle tension is developed and movement occurs through a given range of motion
Eccentric: movement is in the same direction as the resistance. Decelerates force. When squatting and you are sinking towards the floor, your quadriceps are using Eccentric Action, to decelerate the weight.
Concentric: Movement away from the resistance. Produces Force. The lifting part of the squat is Concentric.
Isometric: These don’t get enough credit. They Stabilize the muscle during a movement. The abductors and adductors of the thigh hold the legs steady during a squat while under load and during movement.
Isokinetic: When a muscle shortens at a constant speed over the full range of motion.
Force: An influence applied by one object to another, which results in deceleration or acceleration of an object.
Length-Tension Relationship: The resting length of a muscle and the tension the can produce at resting length.. there is an optional muscle length at which the Actin and Myosin filaments have the greatest degree of overlap. Which means that there are numerous cross bridge sites connected so it can withstand a high tension on it.
Use the Force! Force Coupling that is!
Force Coupling: Muscle groups moving together to produce movement around a joint.
The body uses mechanical advantage to move. Therefore it uses the three different types of levers. A Lever consists of Bar, Fulcrum, Effort.
There are three types of Levers.
- Class 1: The fulcrum is in the middle effort and load are on opposite sides of the fulcrum. Like a see saw. In the human body looking down to the ground then up to the sky moving your head is an example of a Class 1.
- Class 2: Effort and Load are on the same side of the fulcrum. But the load is in between the fulcrum and the effort.Think of a wheel barrow.
- Class 3: Again Effort and Load, are on the same side of the fulcrum. But Effort is between the fulcrum and the Load. When you do a bicep curl thus is an example of an Class 3 Level.
Arthrokinematics: refers to the movement of joint surfaces. The angular movement of bones in the human body occurs as a result of a combination of rolls, spins, and slides
Rotary Motion: Means that the levers (Bones) rotate around the axis (Joints)
Torque: A force that produces rotation. Thus the force created from a rotary motion is classified as torque.
So there you have it. A brief introduction to the Human Movement System aka HMS.
feel free to comment, criticize, or compliment. I actually really enjoy that.
Remember Live Creatively
See Things In New Perspectives
Work Passionately
Live Life BOLDLY
