Active IQ Level 3 Diploma in Instructing Pilates Matwork (sample manual)

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Section 2: The musculoskeletal system and exercise The shoulder girdle The shoulder girdles are comprised of the scapulae and clavicles. They need to move in concert with the shoulder joints in order to enable the complex movements of the upper limbs. Posterior muscle of the shoulder girdle The upper back of the shoulder girdle is occupied by the trapezius, rhomboids and levator scapulae muscles. These allow for various combinations of elevation (shrugging the shoulders), retraction (military posture – shoulders back, chest out) and depression (shoulders dropped) movements to occur. KEY POINT The shoulder girdle is comprised of the scapula and clavicle. Rhomboid major Rhomboid minor Levator scapulae Trapezius Figure 2.7 Muscles of the shoulder girdle Anatomy and physiology for exercise and health Anterior musculature of the shoulder girdle The pectoralis minor and serratus anterior muscles originate from the costal bones and run to the anterior surfaces of the scapulae area. The anterior–inferior alignment of these muscles enables them both to protract and depress the shoulder girdle. When combined with the appropriate shoulder joint action, these muscles assist the types of pushing movements associated with performing a press-up or throwing a punch. SOMETHING EXTRA Serratus comes from the Latin ‘serrare’ which means ‘to saw’. This refers to the serrated origin of the serratus anterior muscle as it comes off the first to eighth ribs. This is clearly visible in leaner individuals. Serratus anterior Pectoralis minor Figure 2.8 Anterior musculature of the shoulder girdle 22 | Copyright © 2017 Active IQ Ltd. Not for resale
Section 6: Energy systems and their relation to exercise SOMETHING EXTRA Research by Robergs et al. (2004) casts severe doubt on the fatiguing effects of lactate. Traditional theories describe lactate as the cause of the burning sensations and fatigue during high-intensity activities. The cause is in fact a concurrent build-up of hydrogen ions which makes pH levels drop – a state known as acidosis. Acidosis inactivates various enzymes involved in energy production and can interfere with muscles’ contractile ability (McArdle et al., 2001). This question arises: does lactate production cause an increase in hydrogen ions or does this just occur at the same time? Hydrogen ions are released when ATP is broken down to ADP. These ions are normally absorbed in the aerobic energy system, but during highintensity activities, the breakdown of ATP is occurring at a massive rate and thus the build-up of hydrogen is unavoidable. Pyruvate can be used to maintain the pH and buffer these hydrogen ions by binding with them – the result is the formation of lactate. The study by Robergs et al. (2004) proposes that the production of lactate is, therefore, a result of the body’s attempt to prevent acidosis and is not actually the cause of it. Aerobic (oxygen) system Aerobic simply means ‘with oxygen’ and refers to the energy system that produces ATP from the complete breakdown of carbohydrate and fat in the presence of oxygen. The aerobic energy system is dominant during low- to moderate-intensity activities (up to 75% HRmax), when ATP demands are low and so oxygen is relatively plentiful, e.g. sleeping, sitting, walking and light aerobic activity (such as jogging, recreational cycling and swimming). The aerobic system produces carbon dioxide, water and heat as by-products of the breakdown of CHO and fat. Carbon dioxide is breathed out during respiration and the water is available to the cells or is lost through sweat or expiration. Lactic acid does not accumulate during aerobic metabolism because oxygen is present. With the abundance of CHO and fat in the body, there is almost no limit on the amount of ATP that can be produced, and therefore the low- to moderateintensity activity supported by the aerobic energy system can be sustained indefinitely. There are, however, limits on the rate of aerobic ATP production. oxygen CO 2 H 2 0 fatty acids cellular respiration in mitochondria glucose ATP Figure 6.4 Aerobic system Anatomy and physiology for exercise and health As discussed earlier, when exercise intensity reaches a certain point, the lactate system will start to provide more and more energy during the buffering process. The point at which this occurs will vary according to individual aerobic fitness (the ability to take in, transport and utilise oxygen). The higher the aerobic fitness, the higher the exercise intensity that can be maintained without the accumulation of fatiguing waste products (i.e. one can run faster for longer). This point will be explored further when we address training adaptations. Assuming the absence of any overuse injury, the recovery time from this type of exercise will be the time taken to eat, drink and replenish fuel stores. KEY POINTS The aerobic system sustains low- to moderate-intensity activity (up to 75% HRmax). This system supplies energy aerobically from the complete breakdown of carbohydrate and fat. The by-products of the system, carbon dioxide and water, are easily removed. 54 | Copyright © 2017 Active IQ Ltd. Not for resale
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Active IQ Level 3 Diploma in Instructing Pilates Matwork (sample manual)

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