FA05 Assignment (Release 2)

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) Injury Condition Posture and muscles involved of the lower back’s spinal canal, or degenerative disc disease, which is a distintergration of the discs that act as cushions between the vertebrae. The sciatic nerve, which travels through the buttocks under the pirformis muscles, is compressed as a result of the disease. differences and muscle imbalances including tight growing muscles and weak hip abductors. Neck pain This actions can cause pain and stiffness. Shoulders can neck sitting in this posture, this person will fall into a fallen posture, with rounded shoulders and protruding neck. This ultimately leads to shortening of the chest muscles and weakening of the small postural muscles of the upeer back and neck, which are used to pull the shoulders back. Ultimately, this results in larger back and neck muscles, namely trapezius and rhomboid muscles, which work harder and become tight and painful when they try to pull their shoulders back. Patellofemoral knee pain This is commonly referred to as anterior knee pain. This condition is caused by overuse injury, which can cause non- specific pain in the fron of the knee. This type of pain is exacerbated by range of different activities, including walking down stairs or climbing mountains, getting up after sitting for a long time. If there is a muscle imbalance between the quadriceps muscles: vastus lateralis, which pulls your patella up and outwards, and the vastus medialis oblique, which is the only quadriceps muscle that pulls our knee can upand slightly in, then your patella will track laterally in the groove. Poor foot posture(eg flat feet) and weak hip control muscles can both allow your knee to abnormally twist and result in a lateral deviation of your patella. Lower back pain There are many diffenret causes of lower back pain, and it is often imposible to determine the individuals pain. In cases where lower back pain is not caused by trauma or overuse, it is usually caused by improper posture. Poor posture puts extra pressure on the muscles and ligaments that support the lower back. This The most common postural factors that cause lower back pain include differences in leg length, excessive internal rotation, and pelvic tilt, which can cause lower back arches. Affected muscles include the extensor, flexor and oblique muscles. Page | 3

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) moving joint in on place Page | 6

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) Anatomical situation Description Rotated patella Patella Malalignment is a translational or rotational deviation of the patella to any acis, associated with several soft-tissue and osteochondral abnormalities and mostly characterised by a titled and lateral displaced patella. 11. Describe the difference between the three (3) different class levers? Class of lever Definition First class levers The fulcrum is located between the resistance and the force. A seesaw is a first class lever. These are rare in the body and few exercises utilize them. Second class levers The resistance lies between the fulcrum and the force as in a wheelbarrow. In a calf raise for example the resistance (the weight of the body) is positioned between the fulcrum the toes and balls of the feet and the force which is applied by the calf muscles pulling on the heel. Third class levers Most levers in the body are third class. This is when the force is applied, between the fulcrum and the resistance. For example, bicep curls employ a third class lever, with the force being exerted by the bicep muscle between the fulcrum at the elbow joint and the weight in your hands. 12. Record two types of exercise that are beneficial in improving the skills outlined in the table below. Skills Two types of exercise Balance Standing with your weight on one leg and raising the other leg to the side or behind you. Standing up and sitting down from a chair without your hands Agility Lateral plyometric jumps Jump box drills Power Leg press Medicine ball squat throws Speed Sled push or sprint Single leg romanian deadlift Reaction time Yoga Interval drills with sprints Co-ordination Standing on one foot and tossing a tennis ball from hand to hand Squats with focal point challenges. Proprioception Single leg squat Page | 9

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) Joint Movement Range of motion (degrees) Adduction 0-20-30 Wrist Flexion 0-80-90 Extension 0-70 Abduction 0-25 Adduction 0-45 Ankle Plantar Flexion 0-45-50 Dorsiflexion 0-20 16. Complete the table below by describing the function and location of each mucle Muscle Function of muscle Location of the muscle Use directional terminology such as distal, proximal, anterior and posterior Biceps The biceps brachii is a bi-articular muscle, which means that it helps control the motion of two different joints, the shoulder and the elbow. The fuction of the biceps at the elbow is essential to the function of the forearm in lifting Origin:scapula Proximal to radius Tibialis anterior The tibialis anterior is a muscle in humans that originates in the upeer two- thirds of the lateral (outside) surface of the tibia and inserts into the medial cuneiform and first metatarsal bones of the foot. It acts to dorsiflex and invert the foot. Origin: tibia Distal to metatarsals Anterior deltoid The anterior deltoid attaches at the collarbopne and allows you to flex your shoulder inward. The middle deltoid and pesterior deltoid attach at different parts of your shoulder blade. The middle deltoid attaches to the shoulder blade and allows you to abduct your arm. Origin: clavicle Lateral proximal humerus Latissimus dorsi The latissimus dorsi is the largest muscle in the upper body. The latissimus dorsi is responsible for extension, adduction, Origin: sacrum, lumbar vertebrae and lower thoracic vertebrae, lilac Page | 12

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) and are sent to the axon. A neuron consists of the cell body with multiple dendrites extending out. Impulses are sent through the neutron to the dendrites where the stimulus or information is interpreted. Motor neurons are connected to the central nervous system and control all of your involuntary muscle movements. Muscle proprioceptors are responsible for reacting to stimulus and sending that information to the neutron so it can be interpreted. The stretch reflex results from a message being sent from the muscle being stretched to the spinal cord where the muscle and motor neurone is then activated. 20. Define reciprocal inhibition and its relevance to exercise. (limit 50 words) Related to one side of a muscle relaxing and expanding while the other side is contracting. It is important for one side of the muscle to relax and the other to contract so a tear or injury doesn’t occur in the muscle. 21. Describe the neuromuscular adaptations to training that occur and how this effects performance. Neuromuscular adaptations are when the body realises it is exercising and activates more motor units more effectively so the body can keep up with the exertion used while exercising. 22. In the following table, describe what the lever system is in relation to joints, which you will do in the Movement column, and provide one example of where it is found in the human body. Joint Movement Example Gliding Bones in joint slide past each other Metecarpal Hinge Two bones that open and close in one direction Knee joint Pivot One bone swivels around the ring formed by another bone Elbow Saddle Permits movement from side to side and back and forth Base of thumb Condyloid Movements without rotation Jaw and finger joints Ball and socket Greatest range of movement, allows rotation, back and forth, side to side Shoulder and hip joints 23. Describe the benefits, risks, and application of static (passive and active) and dynamic stretching. (limit 100 words) Stretching Benefits Risks Dynamic Helps with tight muscles, great to warm up muscles before exercise Less effective in increasing ROM than PNF. Easy to overdu it and cause Page | 15

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) levels. Heart rate monitoring Allows live and instant BPM and heart rate measurments to judge if the intensity of the workout is appropriate for the client. 31. Describe the expected physiological responses to the following situations and settings. (limit 50-100 words) Situations and settings Physiological Responses A single bout of exercise Sweating, flushed face/sin, increased heart rate Physical activity in various environmental conditions (heat, cold, and high altitude) Heart: increase in dehydration, increase in sweat, increasing in plasma tonicity and decrease in blood volume this is because the body is trying to cool the body down. Cold: Decrease cardio respiratory endurance, maximal heart rate decrease, less o2is delivered to muscles, develop fatigue at a slower rate. High Altitude: Decrease in anaerobic metabolism, low maximal o2 concumption, hyperventilation increase in heart rate, increase in stroke volume, increase in blood vessels. Long-term exercise programs Risk of injury, increased stop volume. 32. Describe the industry-endorsed risk stratification procedures and how clients are classified as low, moderate or high risk. Low risk clients Younger, asymptomatic clients, no more than 1 risk factor Moderate risk clients Older people, men over 45years and women over 55years, have 2 or more risk factors High risk clients Individuals with a known cardiovascular, pulmonary or metabolic disease. 33. Referrals from medical or allied health professionals can be required at times for clients who are at risk of exercise-induced issues. In the following table, define each Allied Health Professional role and the types of referral they may receive. Page | 18

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) Legislative and regulatory requirement Description footwear participate in physical activity. Use, care, and maintenance of equipment Maintaining equipment and making sure it is at a standard of cleanliness for gym users. 37. Please describe the benefits of a properly functioning balance system? Explain the complex processes around sensimotor control in achieveing balance. In your answer, please address the following:  Sensory input  Propriception  Vestibular system  Integration of sensory input and motor output. (word rangd 150-200) 38. For each of the following identify if a referral to a medical or allied health professional is necessary, and to who you could refer the client? Condition/symptom Is a referral needed? Whom would you refer the client to (if applicable) Chest pain at rest or during activity Yes Ambulance if chest pain is present during exercise Severe breathlessness/feeling faint/dizziness/loss of balance Yes GP Unusual fatigue or shortness of breath yes GP Asthma aggravation/attack Yes GP Limited flexibility No - Significant muscle, bone or joint pain (beyond what is normally expected during exercise) Yes Chiropractor Recent rapid weight change Yes GP/Dietition Frequent or persistent headaches Yes GP Above average BMI No - Visual problems such as diploplia or visual aura Yes GP/Optomerist Balance or coordination deficit No - Above average waist to hip ratio No - Page | 21

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) Condition/symptom Is a referral needed? Whom would you refer the client to (if applicable) Unexplained exercise intolerance Yes Exercise physilolgist 39. Below is your organisations’ template for completing a referral request. There are 4 editable fields on this letter for you to complete for each client. Referral Template Mark Stevens 1. MEDICAL/ALLIED HEALTH PROFESSIONAL 1/01/20XX Total Health 321 Healthy St, Orange NSW 2121 Dear Mark, Referral for: 2. CLIENT NAME I would like your guidance for the above mentioned client. The client who has expressed interest in undertaking Personal Training sessions with the goals of 3. CLIENT GOAL. I have attached a copy of the client’s pre-exercise screening. During the pre-screening process I have identified the following: 4.REASON FOR REFERRAL I am requesting your guidance to assist this client to exercise safely and effectively in regards to the above mentioned. Please provide further guidance in regards to appropriate exercises and intensities as well as any contraindications. Regards, A Personal Trainer Total Fitness Task For each of the below clients complete the table with the relevant information that you need to input into their referral letter. a. Chris Litt is a 52 year old male who has diabetes and hypertension and he is wanting to participate in cardiovascular exercise with the long term goal of losing 20kg. 1. Medical/allied health professional GP 2. Client name Chris Litt 3. Client goal Lose 20kgs, improve cardiovascular endurance 4. Reason for referral Hypertensive and diabetic Page | 22

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) b. Darcy Jonesis a 24 year old male who has epilepsy. His goal is to improve his cardiovascular fitness and his muscular strength in a safe environment. 1. Medical/allied health professional GP 2. Client name Darcy Jones 3. Client goal Improve fitness and muscle srength 4. Reason for referral Epileptic c. Martin Timms is a 55 year old male who has a congenital heart murmur. He would like to improve his general fitness and flexibility to aid him in daily living activities. 1. Medical/allied health professional GP 2. Client name Martin Timms 3. Client goal Improve general fitness and flexibility 4. Reason for referral Congenital heart murmur d. Aria Mena has a prolapsed bladder which occurred 10 years ago during childbirth. She has only been moderately active since then and would now like to focus more on her health and fitness. She would like to improve her cardiovascular and muscular endurance to play with her children. 1. Medical/allied health professional Continence Nurse 2. Client name Aria Mena 3. Client goal Improve endurance 4. Reason for referral Prolapsed bladder e. Timothy Lundt has persistent lower back pain that can sometimes be so painful that he cannot get out of bed. He works in an office and sits all day long which makes his back pain worse. He has not sought medical advice. He is hoping that by improving his strength and losing weight that he might improve his back pain as well as his overall fitness. 1. Medical/allied health professional Physiotherapy/chiropractor 2. Client name Timothy Lundt 3. Client goal Increased strength and lose weight 4. Reason for referral Severe and persistent lower back pain 40. Case Study – Tom Jones Tom Jones is a new client of yours who would like to book weekly Personal Training sessions. He has Page | 23

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) completed a pre-exercise screening tool and has identified that he has high blood pressure. There are no other risk factors present. You have also completed a postural analysis with Tom and he appears to have kyphosis. He has recently started attending the gym 3 times a week to do his own workouts and he is quite happy with his current routine. He is however finding that he has a very tight neck and shoulders and that this is causing him discomfort both at the gym and in daily life. Initially he would like his program with you to focus on improving his posture. Before you commence training with Tom you have sent a referral request to his General Practitioner. Thankyou for referring Tom. Today during his visit his blood pressure was 142/90. I will continue to monitor this with Tom. Participation in a graded exercise program will be beneficial for Tom. There are no contraindications for his participation however I recommend starting with a low to moderate intensity program. Task Write a 30 minute personal training program for Tom that focuses on improving his posture and stretching any tight muscles. He would also like you to include some upper body strengthening exercises to try to correct his posture. In your program you must include: • A warm up that specifies the activity duration and intensity • A conditioning phase that contains: o At least 3 strengthening exercises to aid in improving his posture o At least 3 stretches (to be performed in-between exercises) to aid in releasing tight muscles • A cool down that contains full body stretches Page | 24

FA05 – Functional Anatomy Assignment v2.0 (2020/04/01) Complete the flexibility program template. Client name: Tom Jones Client age: 44 Goal: Flexibility to promote ideal posture Warm up Dynamic stretches/warm-up: arm swings, trunk rotations, horizontal arm swings. 10-12 reps of each ()3-5mins Conditioning phase Exercise Intensity Sets Reps Rest period Temp Notes shrugs 80% 4 7 3mins 303 Rear deltoid fly 80% 4 7 3mins 303 Perform sideways, reach over, stretch between exercises Bent over orw 80% 4 7 3mins 303 Corner pec stretch, stand in a corner and push on the walls and lean in Seated shoulder press 80% 4 7 3mins 303 Perform doorway/ pole chest stretch in between exercises Cool down Static stretches: lying knee crossover stretch, doorway chest stretch, standing chest stretch, childs pose stretch (really push through arms/back) Notes for next session Focus on getting more stretching in when possible. Page | 25