human body is made of 206 bones and an estimated 500 muscles, most of which are skeletal muscles attached from one bone to another. While one end of the skeletal muscles attaches to a relatively stationary bone, the other attaches to a movable bone. Some of the major bones of the body and muscles attached to each include
Tibia -- which is one of the bones in the lower leg with several muscles attach to it. These muscles include hamstring muscles, calf muscles like popliteus and soleus, and muscles that flex and expand ankles and toes like tibialis anterior.
Fibula -- the second bone in the lower leg, which also acts as an attachment place for muscles that extend and flex the foot. It has similar muscles to tibia.
Scapula -- sixteen muscles attach to it including the four rotator cuff muscles, upper back muscles, deltoids, bicep and tricep muscles, pectoralis minor, serratus anterior, and teres major.
Femur -- an upper leg bone that is an attachment site for several muscles including all glute muscles, gastrocnemius, adductor muscles, some hip muscles, and quadriceps muscles.
Pelvis -- has similar muscles as femur including adductors and glutes. The other muscles attach to the pelvis include rectus femoris, deep hip rotators, hamstrings, and abdominal muscles.
Radius -- one of the lower arm bones. Muscles that attach to this bone include biceps brachii, pronator teres, brachioradialis, and some thumb muscles.
Humerus -- This is the upper arm bone. Muscles that attach to it are similar to those that attach to the scapula such as deltoids, the triceps, four rotator cuff muscles, and the teres major.
Ulna -- which is one of the forearm bones i.e. The longer and stronger bone. Muscles that attach to this bone include thumb extensors and flexor and brachialis muscles.
Sternum -- a flat bone that is also called breastbone with sternal pectoralis major muscle.
Learning Experience 2:
Sagittal plane, frontal plane, and transverse plane are three dimensions of planes of motion, which are the basics of human movement. While sagittal plane incorporates forward and backward movements of the body, frontal plane include movements that take place laterally and transverse plane are movements that take place in a rotational manner. A comprehensive workout requires exercises that move through every plane of motion. There are several examples of exercises in each plane of motion including & #8230;
Sagittal plane -- One of the exercises in this plane of motion is leg extension or curls, which involves extending legs until they are parallel to the floor and gradually bringing them back to the initial state with a controlled curl. The second exercise is crunches that incorporate lying flat on the back with spine in neutral position, hands up by the ears, and knees up and feet flat on the floor. Barbell biceps curl is the third exercise with barbell on floor in front of the individual's feet and legs hip-width apart.
Frontal plane -- The exercises in this plane of motion include military press, jumping jacks, and side planks. In addition to putting feet together and arms on the side, jumping jacks involves jumping and landing with the feet with heels off the ground. Military press involves sitting back, shoulder blades and head resting against pad on back bench. In contrast, side planks is lying on the side and supporting the upper body with one forearm on the ground and legs extended out.
Transverse plane -- Since it involves movements that rotate the body, exercises in this plane include hip rotations, diagonal lunges, and rotating one-arm cable row. Hip rotations involves sitting on the ground with straight back and hands on the floor whereas diagonal lunges entails standing, feet forward, and hands on hips.
Learning Experience 3:
There are different kinds of safe and effective exercises that help in enhancing the flexibility of each joint in the body. The differences in the safety and effectiveness of these exercises are attributed to the fact that they are necessary or desirable in different situations. The first exercise for enhancing the flexibility of every joint is static stretching, which is the most common form of stretching. This exercise tends to be suitable for recovery purposes because of the kind of activities it entails.
The second exercise for this purpose is dynamic stretching, which begins with light aerobic activity to enhance blood flow followed by swinging arms and legs in organized way. Therefore, this kind of exercise is appropriate to prepare for physical activities that will require speed and power.
Third, Proprio-Neuromuscular Facilitation (PNF) Method is stretching that focuses on quickening or facilitating the response of the neuromuscular system by stimulating the proprioceptors. Since this exercise requires specialized training, it is carried out in a clinical setting or environment.
Fascial stretching is the other exercise that refers to the procedure of manipulating deep-tissue to enhance a person's range of motion. While this exercise is relatively new, it should be carried out by a professional to help with recovery and enhance blood flow to promote faster gains and endurance.
The final exercise for improving the flexibility for every joint is Contract-Relax (CR) Method, which requires a partner to carefully offer resistance for the muscle to stretch, especially for individuals seeking to enhance their muscles' strength and extreme series of motion. This exercise is suitable for increasing body temperature during the tail-end of warming up.
Learning Experience 4:
Periodization can be described as a systematic approach through which the trainer divides the training of clients into periods or segments. This division is geared towards ensuring that an explicit purpose of the training is accomplished in each period or stage. Generally, the term refers to training that is classified into particular cycles within weeks, months, and routines in order to achieve as much as possible in development, prevent injuries, and avoid overtraining. In order for the trainer to achieve the most effective outcomes depending on established objectives, periodization must be prepared in advance. The need for advance preparations is also influenced by the varying nature of the cycles in the training process.
There are various examples of when periodization can be used based on the individual's goals and potential. The first example where this kind of training can be utilized is upper-body-cardio-lower-body exercise. The second example of a situation or exercise where this training can be used is high intensity-low intensity-high intensity. Third, it can be used for initiating and modifying movements particular to a person's training until the realization of his/her season start, competition, and personal goal.
Despite the differences in the nature of the cycles in periodization, this training can be for everyone but requires the establishment of personal goals and preparation based on the individual's potential. Generally, this training is suitable for various seasons including pre-season, mid-season, and off-season training. However, the cycles should be adjusted appropriately to fit every season. Therefore, periodization can be utilized by everyone as long as it is customized based on a person's specific needs and potential. This implies that the success and effectiveness of this training on an individual is dependent on infinite customization of the activities based on ability and potential.
Learning Experience 5:
Bodybuilding.com Multivitamin and MusclePharm Armor-V are some of the most popular multi-vitamin formulas. Bodybuilding.com multi-vitamin formula is basically a series of multivitamin that consist of several micronutrients and benefits and is offered at the lowest price. The ingredients of Bodybuilding.com Multivitamin include beta-carotene, calcium ascorbate, cholecalciferol, phytonadione, thamin mononitrate, biotin, iron, iodine, magnesium, pantothenic acid, zinc, vitality 3 blend, boron, and vanadium. The other ingredients include rice flour, silica, gelatin, magnesium stearate, rutin, niacin, selenium, and folate.
On the contrary, MusclePharm Armor-V is loaded with nutrients and works harder to an extent that it is trusted and preferred by hardcore athletes. The ingredients of MusclePharm Armor-V include mixed carotenoids, ascorbic acid, cholecalciferol, chromium, potassium, manganese, armor blend, fruit and vegetable blend, broccoli powder, copper, biotin, thiamin monotritate, and folic acid. The other ingredients include microcrystalline cellulose, gelatin, silica, magnesium stearate, selenium, and Omega 3-6-9 complex.
Generally, these multi-vitamin formulas have some similar ingredients though there are several different ingredients. While the similarity in ingredients is geared towards enhancing an individual's physical activity, the huge differences are attributed to the manufacturer's target. MusclePharm has put some minerals, vitamins and herbs together because of its focus on extreme body builders and fighters. Unlike Bodybuilding.com, MusclePharm seeks to develop adrenaline-pumping thrill ride products, which explains the difference in ingredients. Even though it has designed its products as foundational multi-vitamins to support the body like Bodybuilding.com, MusclePharm has extra or additional ingredients because of its focus on helping with recovery and training.
Learning Experience 6:
A stability ball is basically regarded as another means to increase resistance training through various activities for varying muscle groups. Ball crunch is the first stability ball exercise for abdominal muscle group, which seemed relatively difficult than the conventional ball crunch on the floor. I noticed the difficulty because of the need…