Fitness & Aerobics
Instructor Course
level 1
31 st July - 4 th August 2016
Alexandria, Egypt
Copyright © 2016 by MA fitness Poland
Anatomy
Copyright © 2016 by MA fitness Poland
Structure and function
of the musculoskeletal system
Organ human movement consists of three main elements:
1. Bones
2. Joints
3. Skeletal muscle
Copyright © 2016 by MA fitness Poland
Functions
The function of the musculoskeletal system is to:

protect and support the internal structures and organs of the body

allow movement

give shape to the body

produce blood cells

store calcium and phosphorus

produce heat.
Copyright © 2016 by MA fitness Poland
Structure and function
of bones
Copyright © 2016 by MA fitness Poland
The Skeletal System
The skeletal system is comprised of bones
and joints and provides the basic supporting
structure of the body.
It consists of the joined framework of bones
called the skeleton.
The human skeleton is made up of 206 bones.
Copyright © 2016 by MA fitness Poland

Human skeleton is made up of 206 individual bones
They can perform different functions in the body:

The support (The femur)

Protective internal organs (The bone of the skull, sternum, ribs)

They perform movements ( The bones of the limbs)

Retention in the body mineral salts (bones)

Production of red blood cells and granulocytes (bone marrow).
Copyright © 2016 by MA fitness Poland
Bones
Bone is a dry, dense tissue composed of a calcium-phosphorus mineral
and organic matter and water. Bone is covered with a living membrane
called the periosteum. The periosteum contains bone-forming cells,
the osteoblasts.

The centre of bone contains marrow where blood vessels, fat cells and
tissue for manufacturing blood cells are all found.
There are four main shapes of bones:

flat e.g. ribs

irregular e.g. vertebrae

short e.g. hand (carpals)

long e.g. upper arm (humerus)
Copyright © 2016 by MA fitness Poland
Joints
A joint is an area where two or more bones are in contact with each
other. Joints allow movement. The bones forming the joint are held
together by ligaments.
There are 3 types of joints:

fibrous or immovable e.g. skull

cartilaginous or slightly moveable e.g. vertebrae

synovial or freely movable:

ball and socket e.g. hip

hinge e.g. elbow.

gliding e.g. carpals at wrist

pivot e.g. radius and ulna
Copyright © 2016 by MA fitness Poland
Copyright © 2016 by MA fitness Poland

Spine (columna vertebralis) is
the main axis of the musculoskeletal
system.

In the human vertebral column
there are normally thirty-three vertebrae.

Cervical spine: 7 vertebrae (C1–C7)

Thoracic spine: 12 vertebrae (T1–T12)

Lumbar spine: 5 vertebrae (L1–L5)

Sacrum: 5 (fused) vertebrae (S1–S5)

Coccyx: 4 (3–5) (fused) vertebrae
(Tailbone)
Copyright © 2016 by MA fitness Poland
Movement
There are certain terms that are used to describe
the movement of bones:

abduction - movement away from the body

adduction - movement towards the body

flexion - bending a limb towards the body

extension - extending a limb away from the body

rotation - movement around a central point
Copyright © 2016 by MA fitness Poland
The muscular system
Copyright © 2016 by MA fitness Poland

The muscular system allows us to move and you need to learn about
the muscles of the body in order to understand how this system
contributes to the overall design of the human body.

The human body is composed of over 500 muscles working together
to facilitate movement.

The major function of the muscular system is to produce movements
of the body, to maintain the position of the body against the force
of gravity and to produce movements of structures inside the body.
Copyright © 2016 by MA fitness Poland
There are 3 types of muscles:
1. skeletal (voluntary) muscles are attached to bone by tendons
2. smooth (involuntary) muscles control the actions of our gut
and blood vessels
3. cardiac muscle in the heart
 Muscles contract (shorten) and relax in response to chemicals
and the stimulation of a motor nerve. Some examples of muscles
are the triceps, deltoid and the biceps in the upper arm
and the gluteal muscle, the hamstrings and the quadriceps
in the buttocks and the top of the leg (Sorrentino 1997).

Copyright © 2016 by MA fitness Poland
Human skeletal muscle are composed of two types of fibers:
FT and ST

White fibers (FT) called fast twitching
They are able to perform a strong contraction in a short time, but
it as rapidly fatigue.

Red fibers (ST) called slow twitching
The fibers shrink slowly, but the quality of the contraction is so
the very high for a long period of time
Copyright © 2016 by MA fitness Poland

Skeletal muscle is one of three major muscle types, the others being cardiac muscle
and smooth muscle. It is a form of striated muscle tissue which is under the voluntary
control of the somatic nervous system. Most skeletal muscles are attached to bones
by bundles of collagen fibers known as tendons.

A skeletal muscle refers to multiple bundles of cells called muscle fibers (fascicles).
The fibres and muscles are surrounded by connective tissue layers called fasciae.
Muscle fibres, or muscle cells, are formed from the fusion of developmental
myoblasts in a process known as myogenesis. Muscle fibres are cylindrical, and have
more than one nucleus.

Muscle fibers are in turn composed of myofibrils. The myofibrils are composed
of actin and myosin filaments, repeated in units called sarcomeres, which are the
basic functional units of the muscle fiber. The sarcomere is responsible for the
striated appearance of skeletal muscle, and forms the basic machinery necessary
for muscle contraction.
Copyright © 2016 by MA fitness Poland
bodybuilding
fibres fast twitching
Strength, Power
fitness
fibres slow twitching
Strength, Endurance
Copyright © 2016 by MA fitness Poland
Muscle Contractions can be divided into:


Isotonic (meaning same tension)
Isometric (meaning same distance or not moving)

Isokinetic (meaning same speed)
Copyright © 2016 by MA fitness Poland
Types of muscle contractions

Isotonic contractions - are all muscle contractions, in which there is a change
in muscle length (shortening or elongation) while maintaining its constant tension.
A perfect example can be hand bend in the elbow.
Copyright © 2016 by MA fitness Poland
Isometric contractions –
all the muscle contractions, in which
there is a change in muscle tone
while maintaining its length.
As an example, in this case,
you are given an attempt to raise
too heavy dumbbell, loosening rusted
bolts, or ordinary state.

Copyright © 2016 by MA fitness Poland
Isokinetic Contractions
are similar to isotonic in that
the muscle changes length
during the contraction, where
they differ is that Isokinetic
contractions produce
movements of a constant speed.
Copyright © 2016 by MA fitness Poland

For Instructor / trainer is important to know the position of the major muscle
groups in the body, and precise knowledge of the manner in which the movement
takes part the muscle. Body movements do not generally involve isolating
the action of individual muscle - are involved, usually a whole muscle group.

Muscles performing the movement in the joint, eg. Bending are called muscle
interacting or synergistic, and the muscles perform in the same pond a reverse
example. Straightening muscles are antagonistic (angonisomai - fight).

In each movement are active these two groups of muscles, but some of them
are working much harder than the others.

The flexion of the trunk forward (in the performance of the slope body in a
horizontal position back) abdominal muscles are shortening (shrink), but their
antagonists or deep back muscles at the same time to extend.

If not extended, the movement of bending the body would not be at all possible.
Copyright © 2016 by MA fitness Poland
Movements of the body part is thus
the result of the simultaneous cooperation
of both synergists and antagonists.
flexor
rectifier
Biceps Brachii
Triceps Brachiii
Serratus Anterior
Latissimus Dorsi
Rectus Abdominis, Obliquus
Transversus
Erector Spinae
Pectoralis Major/Minor
Trapezius
Liopsoas
Gluteus Maximus
Quadriceps Femoris
Biceps
Fem./Semitendinosus/Semimembrano
sus
Gastrocnemius/Soleus
Tibialis Anterior
Copyright © 2016 by MA fitness Poland
Copyright © 2016 by MA fitness Poland
Body types
Copyright © 2016 by MA fitness Poland
There are three basic human body types:

the endomorph, characterized by a preponderance of body fat

the mesomorph, marked by a well-developed musculature

the ectomorph, distinguished by a lack of much fat or muscle tissue
Copyright © 2016 by MA fitness Poland
Copyright © 2016 by MA fitness Poland
Ectomorph
Common Ectomorph
Characteristics Include:
Small joints
Skinny appearance
Hyperactive
Fast metabolism
Can eat whatever they want
Narrow frame (“pencil frame”)

Narrow hips and clavicles

Small joints (wrist/ankles)

Thin build

Stringy muscle bellies

Long limbs
Get full easily
Small chest and buttocks
Difficulty building muscle
Difficulty gaining weight
Low body fat
Copyright © 2016 by MA fitness Poland
Endomorph
Common Endomorph
Characteristics Include:

Large amount of fat accumulation

Often fatigue easily


Insatiable appetite
Thick rib cage

Wide/thicker joints
Try various diet and exercise programs
 Shorter limbs
to failure
 Blocky
Cannot seem to drop weight


Eat larger meals or several smaller sized
meals

Low muscle definition due to adipose
tissue

Larger frame

Hips as wide (or wider) than clavicles
Copyright © 2016 by MA fitness Poland
Mesomorph
Common Mesomorph
Characteristics Include:

Symmetrical build

Wide shoulders


Small waist
Wide clavicles


Low body fat
Narrow waist


Large musculature
Thinner joints


Seems to put on muscle
easily
Long and round muscle
bellies

Seems to burn fat easily

Eats in moderation
Copyright © 2016 by MA fitness Poland
The mechanics of breathing
Copyright © 2016 by MA fitness Poland
The action of breathing in and out is due to changes
of pressure within the thorax, in comparison with the outside.
This action is also known as external respiration.
When we inhale the intercostal muscles (between the ribs) and
diaphragm contract to expand the chest cavity.
Copyright © 2016 by MA fitness Poland
The respiratory system
The respiratory system is made up of organs
and tissues that help you to breathe. The main parts
of this system are the airways, the lungs and linked
blood vessels, and the muscles that enable breathing.
Copyright © 2016 by MA fitness Poland
Copyright © 2016 by MA fitness Poland
Copyright © 2016 by MA fitness Poland
Short Term Effects of Exercise on the Cardiovascular System

Many short-term effects take place during physical activity, including:

Faster heart contractions. This leads to an increased heart rate
and increased circulation, which gets oxygenated blood to your muscles
quicker.

More forceful heart contractions with each heartbeat, which leads
to a greater amount of blood being pumped throughout the body.
Copyright © 2016 by MA fitness Poland
Long Term Effects of Exercise on the Cardiovascular System

The heart and lungs become more efficient as your cardiovascular training increases.

Decreased resting heart rate, which means your heart doesn’t have to beat as often
to circulate blood.

Improved ability to draw in deeper and longer breaths, and take fewer breaths.

Reduced risk of heart disease.
Copyright © 2016 by MA fitness Poland