NASM CES Study Guide
Post 3 of 19
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- NASM CES Chapter 1
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- NASM CES Chapter 4
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- NASM CES Chapter 6
- NASM CES Chapter 7
- NASM CES Chapter 8
- NASM CES Chapter 9
- NASM CES Chapter 10
- NASM CES Chapter 11
- NASM CES Chapter 12
- NASM CES Chapter 13
- NASM CES Chapter 14
- NASM CES Chapter 15
- NASM CES Chapter 16
- NASM CES Chapter 17
- NASM CES Chapter 18
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Post 3 of 19 in the NASM CES Study Guide
- Describe the functional anatomy and its relation to movement.
- Describe the effect that posture has on performance and movement.
- Describe the influence that the optimal efficiency of the neuromuscular system has on human movement.
- Know the possible causes for common altered patterns of movement.
- Relate the patterns of altered movement to muscle imbalances.
- Describe the influence that altered movement patterns have on programming for clients.
- Explain the relationship there is between corrective exercise and pain.
The science of human movement is the study of how the human movement system functions in an interdependent interrelated scheme.
The HMS is made up of the muscular system, the skeletal system, and the nervous system.
Traditional training for the last 25 years has focused on training the specific body parts in single and fixed planes of motion.
And anatomy was taught in fragmented portions.
Muscles have the ability to dominate certain planes of motion, and the CNS works to optimize the selection of muscle synergies, not just the selection of single muscles.
The CNS coordinates deceleration, stabilization, and acceleration for all of the muscle in the body and the three planes we move in.
Muscle also have to react to external stimuli like gravity, momentum, ground reaction force, and forces from the operation of other muscles.
There are four movement production roles that muscles fall under:
- 1. Agonist – a muscle is an agonist when it is the main mover in a given movement pattern. The muscle acts as the main force generation. The biceps brachii in a bicep curl act as the agonistic muscle.
- 2. Antagonist – a muscle that is the antagonist is going to be opposite of the agonist. When the agonist is contracting, the antagonist is working to relax and not hurt the movement. the triceps in the bicep curl will be the antagonist muscle.
- 3. Synergist – the muscles in the role of synergist are meant to assist the agonistic muscle, but they will not be the main provider of force for the movement. the brachioradialis in the bicep curl is a synergist muscle.
- 4. Stabilizer – the final type of muscle in a movement is the stabilizer. This is a muscle that works to stabilize and prevent movement in a joint while a movement is occurring. So, stabilization of the shoulder during the bicep curl would be an example. Any of the rotator cuff muscles would work to assist there.
We also have three different types of contraction that muscles can be a part of. These three are:
- Eccentric contraction – this is when the muscle is contracting but is not overcoming the force or staying in place. Instead it is extending, but with control.
- Concentric contraction – this is when a muscle generates enough force to overcome the load and it shortens.
- Isometric contraction – this is when a muscle does not generate enough force to overcome, but it does not lengthen either. It produces contractions while keeping the load in place.
Put simply, muscles work primarily in one plane of motion, but in a way, they actually work to perform movements in all planes.
It is important to know what the insertion, where the muscle originates, and have an idea of their functions and innervation.
Look through the charts throughout chapter 2.
Functional movements are learned, applied, and retained through motor behavior.
Motor control is the study of posture and the movements that are involved in with the structures and mechanisms that are used by the central nervous system for the assimilation and integration of sensory information from our previous experiences.
Motor learning is the utilization of motor control processes in the practice and experience, which leads to somewhat permanent change in capacity for producing skilled movement.
Motor development is the cumulative change in motor behavior over time in our lifespan.
For movements to be organized and efficient, the human movement system needs to exhibit precise control over the collective segments.
This control of segments is an integrated process that uses the neural, skeletal, and muscular components that work together for the production of motor responses.
Motor control is essentially concerned with the neural structures involved I motor behavior and their production of movement.
This is the data from the CNS received from our sensory receptors for determining things like the body’s position in space and the orientation of limbs and even the information about the external environment like temperature, sights, sounds, and textures.
Sensory information is used to protect the body from harm.
It also is used to give feedback regarding the movements to acquire and refine our skills with perceptions and sensations.
This is a form of sensory information that comes from the mechanoreceptors found in the body, and it is used to give information about the static and dynamic movements, positions, and sensations of the muscle forces and movements.
It is the culmination of the inputs from sensory afferents that allows us to perceive and be aware of the position in space that are limbs and body are in.
This information comes together to give us our optimum motor behavior and neuromuscular efficiency.
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Proprioception will become altered if we are injured.
The many mechanoreceptors of the body are found throughout the joints and when injured, they are somewhat compromised until you have recovered.
This is the ability of the CNS to get information together and interpret it for the execution of proper motor responses.
It is only as effective as the quality of information coming in.
Someone who trains with poor form will deliver improper information and this will result in compensations and possible injuries that result.
Muscles take on their changing roles as they produce movements.
The muscles are going to be recruiting muscles in groups that we know as synergies.
The movements get simplified and allow the muscles to operate as one single unit. We do this with all movements.
When doing a pushing exercise, for example, we see the use of the pec majors as the agonist, the anterior deltoids and triceps as synergists and then there are many stabilizers.
The movement would be far less efficient if we did not have these muscles all working as a unit.
Motor Learning and Development
Motor learning is going to be the integration of processes of motor control through the use of practice and experience that we gain.
This gives us the ability to perform movements skillfully.
We learn the movements and retain them for use in the future. our ability to perform skills effectively will increase as time goes on and we become super efficient.
This is the utilization of sensory information and sensorimotor information for aiding in development of permanent neural representations of motor patterns for the efficiency of movements.
Internal feedback is the process of using the sensory information in the body for monitoring movement and the environment. It is a guide for steering the human movement system.
External feedback is the information provided by an external source.
These are things like the trainer cuing your movements or watching yourself perform in a mirror.
The knowledge of results is used after completing the movement and informs us of the outcome of their performance.
The knowledge of performance is the information provided about the quality of the movements done.
The sarcomere is the functional unit of muscle.
It is made up of actin and myosin.
They work to contract and pull the muscle.
They form a cross-bridge mechanism that causes the contractions.
The length-tension relationship is referring to the resting length of a muscle and its ability to produce force at that resting length.
The resting length is when the muscle is neither contracting nor being stretched.
The force output is reduced if this resting length is compromised.
If a muscle is overactive, then it has a chronically elevated neural drive and this puts it in a chronically contracted, and thus shortened, state.
If a muscle is underactive, then it is in a chronically inhibited state and thus it is chronically lengthened, and again we see a lessened ability to produce force.
When we look at the muscles and their locations around a joint, we look for muscle imbalances that occur due to these relationships of underactive and overactive muscles.
An imbalance in one joint, will affect movements throughout the whole chin of the body. it has somewhat of a ripple effect.
Muscles produce forces that are transmitted to the bones through grouped connections and the individual attachment to the tendons they have.
Since our muscles are recruited as groups, many of the muscles will transmit force at one time onto their respective bones.
This create our movements. The synergistic action of muscles around a joint is called a force-couple relationship.
The muscles in these relationships give divergent tension to the bone or bones and the adjacent muscles that they attach.
We need the right force-couple relationships so that the human movement system can be efficient.
Muscular Movements and Stabilization Systems
Muscles can be put into two distinct and inter-reliant systems that allow the body to keep proper stabilization and ensure efficient force distribution for the movement production of the body.
We have two major to discuss, and they are the most common force-couples in the body.
The Local Muscular System (Stabilization System)
This is made up of the muscles attaching to the spine directly and they are primarily used for stabilizing the body.
They are mostly the type 1 muscles, otherwise called slow twitch.
These muscles are used for endurance, balance, and slow movement training.
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They are involved highly in stabilization of the LPHC.
The Global Muscular System
This is mostly responsible for movements and made up of the superficial tissues coming from the pelvis to the rib cage, the lower extremities, or both of these. They are mostly known as the type 2 muscle fibers.
These are fast twitch fibers. They are suitable for strength, coordination, agility, and fast training.
The Deep Longitudinal System, the posterior oblique subsystem, the anterior oblique subsystem, and the lateral subsystem are some subsets of this system.
Introduction to Movement Impairment
Impairments and injuries to the human movement system will rarely involve only one structure being affected.
Impairments, like we stated early, leads to many compensations and adaptations in the other systems.
If one thing is not in alignment, then the other things higher in the human movement system or kinetic chain, will be affected. We see tissue fatigue or breakdown leading to alterations in the efficiency neuromuscularly.
This then leads to altered sensorimotor integration.
Next we have altered force-couple relationship and altered arthrokinematics and altered length-tension relationship.
All of these together in that order will lead to a noticeable dysfunction in the body.
It is a predictable and very often seen cycle, and for this we have the existence of this certification.
These are the deviations from your ideal posture that we are able to see when standing still.
They essentially represent the situations where someone is said to have poor posture.
Some common malalignments are things like joint dysfunctions and myofascial adhesions leading to chronic poor posture.
Pattern overload is often a cause of static malalignments.
These are from chronic sedentary positions and repetitive stress injuries.
Altered Muscle Recruitment
These static malalignments may lead to alterations happening in the patterns of muscle recruitment.
This is caused by reciprocal inhibition being altered.
This is when we have a tight muscle that causes lowered neural drive and then lesser function of the antagonist.
Synergistic dominance is another occurrence here.
This is when the synergist muscle compensates for a weakened prime mover.
Static malalignments and altered muscle recruitment may lead to dynamic malalignments or some deviation from optimal posture while performing a functional movement.
These can be seen only when the body is in motion.
The Five Kinetic Chain Checkpoints
Foot and ankle – the neutral arch of the foot, feet parallel and pointing straight ahead, hip or shoulder width apart from each other.
Knee – in line with the second and the third toes of both feet and not flexed or hyperextended.
Lumbo-pelvic-hip complex – neutral sagittal hip position and hips level in the frontal plane.
Shoulders and thoracic spine – not rounded forward and in line with the hips and ears from a lateral viewpoint.
Head and cervical spine – neutral cervical spine, ears in line with the shoulders, and a level chin.
These are the five checkpoints that make up an optimal posture.