Personal Training Learning Experiences - Assignment Example

Health science and Medicine al Affiliation) Major bones of the body and their muscles Ribs- diaphragm Sternum- transverse thoracis Humerus- coracobrachialis Metacarpals- extensor carpi Femur- quadriceps Fibula- extensor hallicus Temporal- temporalis Cervical vertebrae- cervicus Lumbar vertebrae- psoas minor Ulna- triceps brachii Radius- biceps brachii Clavicle- trapezius Scapula- omohyoid Metatarsal- dorsal interossei Calcaneus- abductor digit Levers of the musculoskeletal system Normally, first class levers have their fulcrums between the load and the effort. Examples of first class levers in the musculoskeletal system include gastrocnemius inverted, nodding the head, synovial joints. Second class levers have the load between the fulcrum and the effort (Schmolesky, 2013). Examples include gastrocnemius during standing, Achilles tendon- pushing or pulling across the heel of the foot. Third class levers have the effort between the load and fulcrum. An example is biceps brachii and hamstrings muscles, upper arm and lower arm, fulcrum being the elbow joint while lifting a book. Most predominant class of levers in the body is the third class levers. Examples of this third class lever exercises include bicep curls, the bicep muscle between the fulcrum (elbow joint) and the weight in ones hands exerts force. Other examples include is sitting and hamstring curls, dumbbell flies, shoulder dumbbell front, seated leg extensions and lateral raises (Schmolesky, 2013). Aerobic training Aerobics is an exercise done in a form of a group. It involves rhythmic movement in a continuous motion (Schmolesky, 2013, September 1). Benefits aerobic exercises include mental, physical, and social benefits. Aerobic exercises improve self-image irrespective of one’s weight, age, or size. We benefit socially from aerobic exercises by meeting new friends and instructors .An interesting instructor can make one enjoy the class a lot and make one learn a lot of exercises that help in losing weight or burn most fat body tissues. Meeting friends helps one to have someone to motivate them in burning more fat through exercise competitions (Schmolesky, 2013, September 1). Lastly, physical benefits strengthen muscle tone. A good example is aerobic exercises help prevent muscles cramps and muscle toning if an individual has pain. This exercise improves overall circulation and decreases chances of getting high blood pressure. It strengthens the heart and lungs by raising the amount of oxygen in the body. Aerobic is appropriate exercises for burning extra fat in the body because it involves physical aspect of exercising the body and strengthening the muscle at the same time (Schmolesky, 2013, September 1). There are other ways of burning fat include having a diet plan that limits excess calories, swimming, cycling and lifting weights. Periodization and its components Periodization is a training program split into different components to make the most of the physical gain (Seebohar, 2011). Components include frequency, duration, volume and intensity (Seebohar, 2011). Frequency is the number of times one has to do an activity repeatedly in order to master the activity. Intensity states the difference in capabilities and persistence towards training. An example is beginning with weight of 20 kilograms bench press and advancing to 40 kilograms bench press with time. Duration refers to how much time an individual will take to complete a training session. Volume is the quantity of knowledge and exercises one need to achieve a certain gain in training. Periodization is applicable in the following phases: The Preparation Phase which last from three to five weeks. It consists of aerobic activities, swimming and running. Exercises in this phase are frequent, short, and low in intensity. The Base phase lasts from twelve to twenty weeks. The focus is increasing aerobic exercises and improving workouts. The frequency is high and the duration is average. The third phase is the Build Phase. This phase provides a more efficient workout routine. It involves adding interval training to the workout. The fourth phase is the Peak Phase. In this phase, one has the desire to perform at their best as athletes. It is like preparing for a big race. It involves reducing the training routine and allowing the body to rest (Seebohar, 2011). Health myths Some myths are harmless half-truths while others tend to be harmful. They cause frustrations during work out sessions and sometimes lead to injury. One reason myths exist, is that we all have different reactions to different exercises. What seems to be true for one person may be false for another (Harr, 2001) Running on a Treadmill is Easier on the Knees is another myth that exists in exercises. To some extend it is true that running itself stresses the knees but not the surface you are pounding. In order to reduce the impact on ones knees, professionals recommend having different aerobic activities like running, riding a bike or using the ovate machine at the gym (Cool, 2012). Crunches Lead to Six-pack Abs This myth works as long as one gets rid of any belly fat that covers the abdominal muscles. Crunches strengthen muscles but they do not burn off the fat in the belly. In order display abs, one has to trim the fat by eating a less calorie diet, doing cardio exercises, and developing resistance training (Cool, 2012). Exercise requires a lot of commitment. This myth suggests that 30 minutes a day is enough to maintain health and fitness.60 minutes helps one to lose weight. It suggests that a 40-minute workout is sufficient to keep fit as long as one performs the exercises correctly and combines the workouts with proper diet and enough rest (Nine Health). You cannot over exercise Overtraining occurs when the intensity and volume of one is training surpasses the body’s ability to recuperate. This myth suggests that too much exercise drains the energy reserves of the body. If a person drugs to the gym then it means the person has been overtraining and the person needs some time off. Recovery occurs if a person has enough rest. (15 Health, n.d.). You have to drink eight glasses of water each day Doctors suggest that we have at least three meals in a day because it is through this food that we get some of the water in our bodies. Plain water is also important on a daily basis. Caffeine is not the desired drink because it is a diuretic; it draws water out of the body. The best way to tell if a person is getting enough water is to examine the color of urine. Clear urine indicates that one takes in enough water. If one has dark urine then it is evident that the person does not drink enough water (15 Health, n.d.). In conclusion, the media tells us to be cautious about the myths and half-truths. Wrong information can have negative effects on the human body. A research on the benefits and risks of exercise and youth According my research, good exercise program has the following benefits to the youth; they develop stronger muscles and bones, they develop a leaner body because exercise burns extra body fat (Lieberman, 2010). Exercise reduces the chances of any youth developing type II diabetes and lowers blood cholesterol decreasing the chances of acquiring high blood pressure. Exercise creates a good image among the youth, which makes them comfortable around the others (Smith, 2010). Exercise risks among the youth rarely occur but in case they occur, they result into fatal injuries. Examples of these risks include broken bones, torn muscles, underweight due to overtraining and fatigue (Smith & Brielyn, 2012). The findings of my research include not all the youth know the importance of exercise. The few who have some knowledge about do not share it to their friends. Most of the simple exercises like aerobics are done in the wrong way (Larsen, 2011). The youth only become aware of the need to exercise if they notice they are developing complications like obesity and heart diseases. It is also difficult to educate the youth about the risks and benefits of exercise because most of them do not really care unless they are interested. Weight training is safe for young people because it builds muscle and burns down excess calories (Goroway, 2010). Weight training also strengthens bones because more training results into more deposition of calcium in the bones. Few risks in weight training can be injuries because of broken bones or torn muscles. 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