Monday, 30 November 2009
Originates from - Lateral epicondyle of the femur
Inserts into - Head of fibula
Length - 5cm
Shape - Cord like structure and more circular in diameter (due to the pointy shape of head of fib it's necessary)
Limits - Varus stress on the knee
Sunday, 29 November 2009
DEEP TRANSVERSE FRICTION...
1) Stimulates phagocytosis
2) Stimulates fibre orientation in regenerating connective tissue
3) Movements of the affected structure - prevent and destroy adhesions
4) Traumatic hyperemia (an increase in the amount of blood flow to a body part)
5) Temporary analgesia (a deadening of the sense of pain without loss of consciouness)
Thursday, 26 November 2009
- Flex knee to a right angle
- Stand on unaffected leg - then affected leg (symmetry)
- Pelvis should remain level or tilt up slightly on non weight bearing side
- If pelvis drops on NWB side then it's a positive test
Sunday, 22 November 2009
Principles of Strength Training:
- SAID (specific adaption to imposed demands)
1) Overload: For muscle performance to be increased, a load which exceeds the metabolic capability of the muscle must be applied.
NB: When an overload is applied is should be gradual and sufficient enough to elicit an adaption, but should NOT be excessive. Excessive stimulus can lead to pre-mature plateaus and decreases in performance.
2) SAID: Our body will adapt to the stresses placed upon it. Or to put it another way, any change in the body's muscles, organs and systems will be very specific to the type of training (stress) undertaken.
3) Reversibility: Any adaption that occurs in the body is 'non-permanent'. Any adaption can return to a genetically determined, pre-training state (somatotype) if the stress is not maintained or developed properly.
NB: Sufficient rest & recovery between stresses must be allowed for adaption to occur. Adaption or anabolism will only occur during the inter-training recovery periods. How much recovery time is needed depends on the: type, duration and intensity of training and level of individual.
One more thing...
Tissue Tolerance: Before commencing strength training you need to make sure your tissues are able to tolerate the load and intensities required to obtain the benefits from this phase (don't want to get injured!)
Saturday, 21 November 2009
Friday, 20 November 2009
- Obese middle aged women
- Patients 50-80 with OA knees (common)
- Young individuals in sporting activities
Usually women (maybe due to broader pelvis > greater angulation of legs at the knees > additional stress placed on these structures)
HOW CAN IT HAPPEN?
- Acute trauma to medial knee
- Athletic overuse
- Chronic mechanical and degeneative processes
- Pain over the proximal tibia at the insertion of the conjoined tendons (S.G.St) approx 2-5 cm below the anteriomedial joint margin of the knee
- Local pain in area of bursa, on palpation no pain at joint line (unless other conditions are active)
Sports related variant...
- Pain on resisted internal rotation and flexion of the knee
- Valgus stress may reproduce symptoms (easy to mix up with MCL injury, typically painful tenderness in association with MCL injuries is superior and posterior to the pes anserinus bursa)
- If swelling can be traced more proximally along the pes anserinus tendons, a formal tendinitis may be present and a snapping of the pes anserine tendons can occur
- An exotosis of the tibia has been described in athletes and may contribute to chronic symptoms (exotosis = formation of new bone on the surface of bone)
Thursday, 19 November 2009
WOD: Barbell Complex
5 deadlifts, 5 hang cleans, 5 push press, 5 front squats (all in a row)
Jay - 55 (60 broken)
I had one push press left and arms just died! Dam! Still had to finish set, I know if I'd got to the front squats it would have been done. Well that's my target for next time :)
3 reps: 110, 120, 125, 130kg
1 rep: 140 (old PB), 145, 150, 155, 160 kg (new PB!)
Thanks to Si and Pete's encouragement and actually writing down 160 on my card before I'd done it lol!
Wednesday, 18 November 2009
Skill: 3 rm back squat 3-3-3-3
3 rep max: 100kg
- 32kg Kettlebell OHS (8 rounds - 20 secs on/10 secs off) ? 40 ~
- Push Ups 57 ~
- Sit Ups 96
- Squats 161 (PB) 19,20,20,20,20,20,20,22
Awesome workout and although I completely forgot to count reps for the first few exercises, my score for the squats made up for it. Really pleased with it apart from that Chris just beat me with 162 (bastard lol!). But a good standard set for next time. Also on another positive note, my first time at cross fit doing backsquats I could barely do 1rm 100kg and today I did 3 reps not too badly :)
Tuesday, 17 November 2009
The two proprioceptors (sensory receptors) that play the major role in stretching are: muscle spindles and golgi tendon organs (GTOs).
Muscle spindles live within the muscle fibres (that's their crib) and their 24hr job is to text (send msgs) from the muscle to the CNS to inform it about their state of stretch (like a non stop telephone salesman trying to inform you about their great deals).
When the muscle is stretched the muscle spindle is stretched and distorted (as it's coiled around the fibres). This distortion of the muscle spindle causes the myotatic reflex (stretch reflex) or automatic contraction to occur, a protective mechanism to avoid damage to the muscles fibres through over-stretching.
- Size (of the person)
- Metabolic Rate
- Digestive capacity (how much you can absorb in a serving)
- Activity Levels
While there's no simple calculation to get this amount exactly right, the basic starting point is to think about the amount of protein required depending on bodyweight and predominant activity levels.
Daily Protein Requirements: grams of protein per kilogram of body mass
- Sedentary Adult = 0.8
- Recreational Adult Exerciser = 0.8 - 1.5
- Adult endurance athlete = 1.2-1.6
- Growing teenage athlete = 1.5-2.0
- Adult building muscle mass = 1.5-1.7
- Estimated Upper Limit = 2.0
National guidelines suggest that protein should make up 15-17% of daily calories, but considering how vital this macronutrient is for numerous reasons that seems pretty low.
The WHO (world health organisation) and the FAO (food and agricultural organisation) published a report in 2007 on protein requirements for humans. The minimum was identified as being 0.83g of protein per kg of body weight. Furthermore, they suggested that there is no evidence to suggest that intakes of twice that amount (1.66g protein per kg of bodyweight) will have any adverse effects.
3-4 times the minimum intake was cautioned and this suggests that intakes any greater than 2.1g protein per kg is not warranted for safe intake.
62kg sedentary female: 62 x 0.80 = 49.6g protein required daily
62kg recreational exerciser (4x week): 62 x 1.3 = 80.6g protein required daily
85kg sedentary male: 85 x 0.80 = 68g protein required daily
85kg adult hypertrophy (4x week): 85 x 1.6 = 136g protein needed daily
Recommended sources for dietary protein:
- Fresh, good quality meat: beef, pork, lamb, venison (ideally organic) Poultry: chicken/turkey
- Fish (salmon, tuna, mackerel, herring, haddock, cod, sardines, plaice, trout)
- Raw Nuts
- Organic whole milk (least refined possible and non-homogenized i.e. U.H.T)
- Eggs (chicken eggs - range from 7 to 12g of protein per egg)
- Described in relation to the function of the limb
- This term tends to be used when a joint is restricted to the point that it cannot be moved into its normal anatomical position.
"Made up of stance phase and swing phase." (60% stance phase, 40% swing phase)
"The stride equivalent to 2 steps."
NB: Of the 60% stance phase, 20% of that is spent in double support (2 periods of 10% - start/end of swing phase)
Friday, 13 November 2009
Understanding the action of ground reaction force helps us to understand muscle action work in movements.
Cheers for the message. As usual it all comes back to the principles. If you remember the gravity and the ground reaction force reaction ones... Well it's gravity pushing down on us and then the foot contact with the ground that causes the knee to bend (flex). Depending on specifically which hamstring muscle we're talking about, it is the muscles job to decelerate and control the bending on the knee (how much, how far, how fast) and the bending of the hip, but also the frontal plane and transverse plane motions at the knee and hip.
I hope that helps mate, it is the short answer, if you want the long answer and you have a couple of days let me know ;-)
Monday, 9 November 2009
Sunday, 8 November 2009
Anyway after a 1st round of 51 seconds I realised we had this 3 min rest in between (a nice relief!) so upped my game for the next lot.
Round 2 was an incredible 34 SECONDS! Oh..wait I touched the wrong lampost and my world record time was actually a lame assault course of dodging a van, car and then finally realising I wasn't quite Usein Bolt lol!
Round 3 was a nice 44 seconds, really maxed out on that one, followed by a 4th round of 49 seconds.
Back to blank under WOD, after some amount of joking it turned out there was actually more haha! Which came in the form of 4 rounds: 7 wall ball, 7 kettle bell swings and 7 burpees.
Me and Tim went first and after finishing the 1st round of wall balls came to my voluntarily opted 32kg kettle bell starring at me like "Yeah? Get on with it weirdo" (I know I can hardly believe I actually chose that sucker). But it was a good test and I coped much better than I thought I would with it :)
Time: 4.47 @ 32kg OOh Yeah!