00:00:0500:00:12
Let's talk about, a little bit about each
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major systems of the human body. Are you guys
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ready for this, how many of you guys have heard of the fascial system before?
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How about connective tissue, you guys heard about connective tissue? You got
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different types of tissue in the body; muscle tissue, nervous tissue right,
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connective tissue. Connective tissue is a type of tissue that helps bind
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everything together. So we got ligaments, ligaments attach what to what? Ligaments
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attach bone to bone. How many of you guys have heard of an ACL tear? A few right.
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Anybody from Chicago? You guys are hating ACL tears right now. Derrick Rose kind of
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kind of cost you guys the finals, going down with an ACL tear. ACL stands for
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what? Anterior cruciate ligament. It's a ligament which means it attaches
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what to what? Bone to bone. What two bones is that attached to? Tibia and femur. So
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it's stabilizing which joint? The knee. You guys see how that works?
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All ligaments work that way, they connect the bone to a bone stabilizing a joint.
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Tendons connect what to what? Muscles to bones. For the most part muscles don't
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attach directly to bones, they always attach to a tendon which then inserts
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into a bone. What what muscles are those, since I already have the tendon written
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up there. Everybody's heard of their Achilles tendon? Yeah gastroc and soleus
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connected to that huge Achilles tendon, very powerful muscles which connected to
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this bone, anybody know what this bone is again?
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That's your calcaneus, your heel bone. How many of you guys have ever heard this
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term fascia? Good so fascia we usually when we refer to fascia, although you could say
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that all connective tissue is a fascial component right, like fascia just
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generally refers to sheets of connective tissue.
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So sometimes, anybody planning on doing cadaver study
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like you got to do it for school if you go for DPT right, this right here, this
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white stuff is actually what you see when you open up a cadaver. You don't
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have bright red muscles like this, you have fat, then you have all of this white
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connective tissue, and that white connective tissue does serve a purpose.
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What's a quality of connective tissue that you guys are aware of? Weak stuff?
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It's pretty strong stuff right. Connective tissue, pretty strong, pretty
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hard. Alright so connective tissue makes a
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great reinforcer, why would that part of the human body need a lot of
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reinforcement? Protect the organs that's, I would say that's important. Anybody
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else think that's important? I like my organs where they're at. What else might,
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why else might that be an important part to have some connective tissue? It has to do
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with a region of the body that gets hurt quite often. Yeah there's something about
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this connective tissue protecting the spine, because in this area of the body
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what don't we have that we have here?
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Bone, specifically ribs right. So your ribs are a nice stable, stable support
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for your thoracic spine, however you get to the lumbar spine which has even more
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weight to support , there's no ribs. So we'll add a little connective tissue,
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some fascia. You also have a big piece of fascia on your back, so that's your
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abdominal fascia,
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that's your thoracolumbar fascia. You guys have seen this before right? Big
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pieces of connective tissue just adding reinforcement, protection. Fascia also
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helps to transmit force, and also shapes and supports. One of my favorite myths
00:04:2600:04:34
out there, if you do, oh what's a good one, what's a good one, I need to think of a
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good one. Have you guys ever heard of like exercises that shape muscles right. If I
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do this when I do my fly, I'm going to get a nice shape to my pecs. There's no like,
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this whole bodybuilding science right. Can you shape a muscle, no you can't
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shape a muscle. Fascia shapes muscles. You guys they grow or shrink,
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that's what muscles do, like that's all you got, you can't shape them, it's
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already determined by these guys. Does that make sense? A lot of attention being
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given to fascia right now, we did not give fasscia nearly enough attention up until
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very recent times. Alright the skeletal system, and we already went through the
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skeletal system I don't know why that's there, that should say the muscular
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system, thank you typos. Alright
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so the muscular system. I'm about to teach you everything you need to know
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about muscles, everything. Everything you need to know comes down to these three
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rules. If you can get down these three rules you can leave, you're done, you
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don't need any more anatomy classes, you guys believe me? it's almost true, it's
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almost true. I'd prefer if you stayed until what we're going to like seven
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tonight right. 12? Did you just say 12? She just said 12, we
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are here till midnight, it is an Anatomy marathon. Alright
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start with the three rules though. This is all muscles do, muscles only contract
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and relax, that's it. They don't flex, what flexes? Joints flex,
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muscles contracts. Muscles don't tone up, you cool with that? None
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of these stupid toning exercises. How do you look more toned, lose fat, build
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muscle, that's it. People give muscles way too much credit.
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Muscles are stupid, they contract and relax that's it. Muscles only work on
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joints they cross. You're like duh right, how many of you guys just went duh? Well
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this gets a little trickier. Alright because you're going to learn today
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that some muscles that you thought crossed one joint maybe cross more than
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one joint right. How many guys, okay let's talk about the biceps brachii, how
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many you guys are familiar with your biceps ,you walk around flexing your
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biceps. Not really sure why people flex their biceps, does anybody know what the
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biggest muscle in the human body is? The glutes, but you don't see anybody going
00:07:4600:07:49
around going dude hypertrophy training, I'm on top of it
00:07:4900:07:54
this year, doesn't happen I don't know why. Anyway let's go back to the biceps.
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So we got the biceps, the biceps cross what joint? Elbow, how many of you guys
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also knew though, I see see some of you already are on top of this, it also
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crosses the shoulder, which it might contribute to some shoulder joint
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actions. It also crosses the radial ulnar joint, which means it's also going to
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contribute to what? We're going to go back over this guy's, I'm jumping ahead a
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little bit but it contributes to this too. So there's a muscle that's
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traditionally thought of in almost a single joint fashion right, and most people
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are like biceps brachii duh it crosses the elbow, I know the biceps brachii, but you
00:08:3200:08:36
really, did you really know the bicep brachii? It also crosses the shoulder
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and the radioulnar joint, it's a three joint muscle. Then of course there's a
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lot of myths that I could bust right now. Alright all a muscle knows how to do
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is contract and relax, which means there's no such thing as an upper and
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lower part to most muscles; and that includes, who am I about to talk about?
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There's no such thing as lower abs, you hear me. You don't try to work your lower
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butt, you don't try to work your lower bicep, stop trying to pretend like
00:09:0700:09:13
there's lower abs. This muscle is stupid, you tell it to contract what is it going
00:09:1300:09:22
to do? Contract along its whole length. What joints does it cross? The vertebrate,
00:09:2200:09:26
yeah we can call that the lumbar spine. I mean there's several joints but you get
00:09:2600:09:29
what I'm saying. Crosses your trunk, does your rectus
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abdominus cross your hip? Not really, not at all. The rectus abdominus does not
00:09:3800:09:51
cross your hip. So you're going to do this to work your abs? Dude right, you're
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doing this? How many of you guys were just just before I said that, you don't
00:09:5400:09:57
have to admit to it because I know it's out there, I know there's a lot of
00:09:5700:10:00
misinformation out there. How many of you guys were doing this to work your lower
00:10:0000:10:03
abs, and then I just told you there's no such thing as lower abs and your abs
00:10:0300:10:06
don't cross your hip, and you're like....
00:10:0700:10:13
That is so not cool, so not cool. How many how many of you guys are there? A couple
00:10:1300:10:18
of you, yeah it's cool. There is another muscle down there, the
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only difference is there's a muscle down there that actually crosses what joint?
00:10:2200:10:28
My hip and it just so happens to lay right in this area underneath your abs,
00:10:2800:10:31
we'll talk about that later. Does that make sense? You guys see how I broke down
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that logic though, it's not my rectus abdominis working. Muscles work best in
00:10:3800:10:42
the direction of their fibers, so this is where you guys get to pick up all of
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your joint actions. This is where if you can get this down, you never have to
00:10:4900:10:54
memorize another joint action as long as you live. If you know what a muscle does
00:10:5400:10:58
which it contracts, you know what joint the muscle crosses,
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and then you look at its fiber direction, you should be able to tell me how it's
00:11:0300:11:10
going to pull on that bone. Alright so we talked about the PEC right, the PEC
00:11:1000:11:17
runs mostly in what plane? Transverse plane. So you can create a little word
00:11:1700:11:23
box right, what are my transverse plane joint actions. Name them, we'll do this,
00:11:2300:11:31
we'll do this. Alright so I'm going to take you through PEC major right now, using
00:11:3100:11:34
this and show you guys don't need to memorize joint actions you just need a
00:11:3400:11:40
little logic. PEC major,
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PEC major crosses what joint? Shoulder so I know I'm talking about shoulder joint
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actions right. We know most of the fibers run in the what plane? So I'm going to
00:12:0000:12:04
make a little word box for myself, I'm going to say okay transverse plane over
00:12:0400:12:14
here, what are my transverse plane joint actions guys? Horizontal abduction and adduction;
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and you guys are missing some rotation, what types of rotation? Internal and
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external.
00:13:0600:13:10
You guys see what I did here right. I just made my life a little easier by
00:13:1000:13:19
going okay based on what Brent's telling me, I know my PEC major is a muscle, a
00:13:1900:13:22
stupid muscle that's only going to contract. I know what my PEC major is
00:13:2200:13:28
going to do, and when it contracts it's going to move my shoulder. Now I know my
00:13:2800:13:32
PEC works best in the direction of its fibers because that's rule number three,
00:13:3200:13:41
and mostly that direction is in what plane? Transverse. Now I know my
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transverse plane joint actions are horizontal abduction, horizontal adduction,
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internal rotation, and external rotation. Now I just have to figure out
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which way my PEC major is going to pull on my humerus and move my shoulder, so
00:14:0000:14:09
which way is it going to pull it? You guys know this. This way, what was this
00:14:0900:14:24
way, what joint action is this? Horizontal adduction right, check What about
00:14:2400:14:31
rotation, you think my pecs going to cause internal rotation? It's on the
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front of my body, attaches to the front of my shoulder, so when it shortens which
00:14:3500:14:44
way is going to pull my arm? Oh like this, so that's internal rotation. It's not too
00:14:4400:14:51
bad right. You guys want to take it up a notch, let's take it up one more notch, so
00:14:5100:14:56
let's do the rest of the PEC, do all of the fibers run in the same direction
00:14:5600:15:07
with the PEC? No, If I drew your clavicle right, and your sternum, and then out here
00:15:0700:15:15
is your glenoid fossa, your shoulder socket, and this is my humerus,
00:15:1800:15:23
you'll start to notice that not all the fibers go in the same direction.
00:15:2400:15:31
We've got fibers that run like this right, so they have a definitely a
00:15:3100:15:35
different angle than all of these fibers, and then some of the fibers come from
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the bottom of the sternum and go up like this right. What do you think these guys
00:15:4200:15:50
might be able to help with? Definitely yeah, definitely could pull in a
00:15:5000:15:55
diagonal, but they're also going to be able to assist, who are they running
00:15:5500:16:04
parallel to? Anybody know, what muscles right here? Anterior delt, what does my
00:16:0400:16:15
anterior delt like to do? Flexion right. Can you guys see how these fibers right
00:16:1500:16:21
here, on my clavicular head of my PEC might assist a little bit with
00:16:2100:16:27
some shoulder flexion. Everybody do shoulder flexion for me, let me take that
00:16:2700:16:32
back, start over. Everybody feel right here, all right now
00:16:3200:16:39
do flexion. Can you feel those fibers of your PEC contract and try to help out. I
00:16:3900:16:42
said muscles work best in the direction of the fibers, but realize if that
00:16:4200:16:52
direction will assist with the joint action, it's going to. You got to think of
00:16:5200:16:55
kinesiology functional anatomy; it's kind of like when we talk about joint actions,
00:16:5500:17:02
it's like a party and everybody's invited, anybody who can help is going to
00:17:0200:17:07
help that's kind of how it works. What do you guys think that these guys are going
00:17:0700:17:14
to do, how are they going to be able to pull my arm?
00:17:1500:17:20
Maybe not extension that would probably lengthen them a bit right. What's going
00:17:2000:17:29
to happen when they shorten, these guys right here. You got it you're thinking
00:17:2900:17:41
through it, what is this, what is this? Adduction yeah. So, you guys
00:17:4100:17:46
never watched like old school wrestling, Hulk Hogan? Hulk Hogan used to like to
00:17:4600:17:54
flex, flex, Hogan used to like to contract his pecs right, but he can't contract
00:17:5400:17:59
them this way. Why not why can't he contract his pecs that way? Because his
00:17:5900:18:02
hands are in the way silly, like if your hands are anyway you can't see my giant
00:18:0200:18:09
pecs that I've been working on right. So which way do i flex, contract. Which way
00:18:0900:18:16
do i contract? He does this right, has anybody ever done like a cable like down
00:18:1600:18:21
crossover fly thing? Nobody's done that for their lower PEC. It's not necessarily
00:18:2100:18:28
your lower PEC, but it is the sternal head of your PEC, does that make
00:18:2800:18:32
sense? So that's it guys, you just did it. You
00:18:3200:18:38
just did your entire PEC. Did you have to memorize anything? You can figure this
00:18:3800:18:47
stuff out. So now we can go ahead and write, my PEC major to shoulder
00:18:4700:18:58
horizontal adduction, internal rotation.
00:18:5900:19:06
The clavicular head
00:19:0800:19:16
will assist with what, which fibers? These fibers right here I said would assist
00:19:1600:19:24
with what? Flexion. So assist with flexion
00:19:2800:19:37
and my sternal head will assist with what? I'm sorry yes yes sternal head yep,
00:19:3700:19:42
sternal head will assist with what?
00:19:4500:19:49
Assist with that adduction, good. You
00:20:0100:20:08
guys did it. How many of you guys feel ready to do that to any muscle in the body?
00:20:0800:20:14
Alright that's why you're staying for the next seven hours, truthfully this is
00:20:1400:20:17
what we're going to do, and you guys I think we'll find if you go through this
00:20:1700:20:20
logic by the end of the day it won't matter, I'll be able to show you pictures
00:20:2000:20:24
of muscles you've never seen before, you'll be able to tell me what they do.
00:20:2400:20:31
You guys got three rules of muscles, is that in your sheets? If it's not in your
00:20:3100:20:34
sheets why don't you guys go ahead and take a second to write it down, because
00:20:3400:20:40
this is one of those things that I definitely teach over and over again and
00:20:4000:20:45
I think it's been instrumental, not only in helping other people learn but even
00:20:4500:20:48
myself, like I go back to these three rules over and over and over and over
00:20:4800:20:53
again. So why don't you guys take a second to write down these three rules.
00:20:5800:21:09
The nervous system, anybody nervous about the nervous system.
00:21:1000:21:14
Yeah the nervous system, what you should know about the nervous system is it
00:21:1400:21:22
controls everything. That's a picture of what? Your brain, that is a picture of
00:21:2200:21:28
your brain, and if something goes wrong there man you are in trouble, and realize
00:21:2800:21:36
a huge portion of your brain is dedicated to what? Movement motion is
00:21:3600:21:40
ridiculously important, ridiculously important. Even an
00:21:4000:21:47
expression, expression is nothing more than motion of what? Yeah how facial
00:21:4700:21:55
muscles, even speech is motion. Just getting from point A to point B, all
00:21:5500:22:00
motion. Alright, so you guys got a central nervous system and a peripheral
00:22:0000:22:05
nervous system. Your central nervous system is what controls not just your
00:22:0500:22:09
brain but your spinal cord. Your spinal cord actually does like a certain level
00:22:0900:22:15
of thinking. Reflexes you guys have heard of reflexes before right. Generally
00:22:1500:22:21
speaking are controlled by your spinal cord, not your central nervous, not your brain.
00:22:2300:22:29
You guys know what the withdrawal reflex is? If I put my hand on a hot stove, I do
00:22:2900:22:38
what? Which is shoulder extension, elbow flexion, and wrist flexion right. You guys
00:22:3800:22:42
think I'm kidding but that's a reflex to go through those joint actions, that's a
00:22:4200:22:47
series of muscles that are fired to go through those those joint actions that
00:22:4700:22:54
never goes to the brain. Isn't that weird. You touch a hot stove and I I don't want any
00:22:5400:22:57
of you to experiment with this, but the next time it happens to you, you
00:22:5700:23:04
touch something and you withdraw. Notice this, you withdrew before you actually
00:23:0400:23:09
had the conscious thought that you were in pain,
00:23:1100:23:16
isn't that crazy. It actually yeah, it actually takes more
00:23:1600:23:20
time for you to register the pain in your brain than it does for your body to
00:23:2000:23:26
react to the heat, the excessive heat or whatever it was that you touched. Alright
00:23:2600:23:31
right peripheral nervous system. Your peripheral nervous system is like the
00:23:3100:23:35
highway system that carries all of this information back and forth. You've heard of
00:23:3500:23:42
like efferent and afferent right, afferent comes in and efferent goes out.
00:23:4500:23:52
Alright so efferent nerve, how many of you guys have heard of motor units? Few
00:23:5200:23:57
of you alright. So what is a motor unit, a
00:23:5800:24:02
few of you guys are heard it what is it?
00:24:0500:24:10
It's a nerve and all of the muscle fibers it innervates right, that's a
00:24:1000:24:17
motor unit. So one nerve all of the muscle fibers. Could it be one nerve and
00:24:1700:24:25
eight muscle fibers, sure that'd be one motor unit. Could it be one nerve and a
00:24:2500:24:31
thousand muscle fibers, sure that's still one motor unit. It's the fact that if you,
00:24:3100:24:39
if that unit gets the on signal they all turn on. Now what's important about that,
00:24:4000:24:48
anybody know what that relates to functionally, practically? All
00:24:4800:24:52
right let me give you another rule there's something called the all-or-none
00:24:5200:24:58
principle. I kind of talked about it with lower abs, but let's talk about it in
00:24:5800:25:02
terms of muscle fibers in general. The all-or-none principle basically states
00:25:0200:25:07
when you fire a muscle fiber it fires all the way. Muscle fibers are on off,
00:25:0700:25:14
that's it. Which begs the question how do I control
00:25:1400:25:23
how much force I put out? You guys with me. So give you an example,
00:25:2400:25:30
how much you guys think I can curl, be generous otherwise we're staying till
00:25:3000:25:42
seven. Good question, twice, once we'll say once once. He could
00:25:4200:25:50
do more than 80, I like you. 140 I wish, okay I really like you but
00:25:5000:25:55
that's not true. 95 I definitely could do 95, maybe I
00:25:5500:26:03
could do like 120 once right like max, max curl right, when I'm in shape just
00:26:0300:26:08
not often lately. But nonetheless let's say I can do sixty pounds in each arm,
00:26:0800:26:15
one one time max. All right so that's all of the muscle fibers in my arm, and I
00:26:1500:26:20
just told you that when a muscle fiber fires they fire all. All of the muscle
00:26:2000:26:27
fibers fire all at the same time. So how do I go about picking up this marker
00:26:2700:26:34
which obviously does not weigh 60 pounds, with all of my muscle fibers turning on
00:26:3400:26:43
maximally, and not take this marker and launch it through the ceiling. How do I
00:26:4300:26:54
control how much force I put into that marker? Yes right, so it's not so much
00:26:5400:26:59
that I get to control how much the motor unit puts out, I get to control how many
00:26:5900:27:07
motor units I recruit, does that make sense. So for my one rep max curl I'm
00:27:0700:27:11
recruiting as many motor units as I possibly can in in a coordinated fashion
00:27:1100:27:20
to pick up this marker. Maybe it's just one or two motor units right, just enough
00:27:2000:27:26
to overcome the weight of my arm and however many ounces this marker weighs.
00:27:2600:27:30
Alright so that's part of like your whole central nervous system thing, part of the
00:27:3000:27:35
control is understanding that it's how many motor units are recruited
00:27:3500:27:44
and how efficiently they're recruited, how effectively, how coordinated, all
00:27:4400:27:48
right. So keep in mind that your nervous system is always receiving information
00:27:4800:27:55
continually, right through your receptors, is organizing that information and then
00:27:5500:28:01
is trying to activate motor units to do whatever you want it to do given the
00:28:0100:28:08
information that's coming in. So even when I picked up this marker there was
00:28:0800:28:12
something in my receptors, a certain amount of stretch on the skin, a certain
00:28:1200:28:16
amount of pressure on the skin, certain amount of stretch in the muscles they
00:28:1600:28:22
gave me an idea of how much it weighed. My brain went okay I kind of get how
00:28:2200:28:25
much it's weighed and I think I've lifted a marker before, so I'm going to use that
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information too, and now it knows how many motor units to activate so that I don't
00:28:2900:28:35
throw it through the ceiling. Everybody's cool with that example, is everybody as
00:28:3500:28:39
fascinated as I am about this stuff? Seriously
00:28:3900:28:47
come on, you guys look a little a little down, we need a coffee break, no coffee breaks.
00:28:4700:28:54
Yes you need a coffee break. All right let's get to this slide here and then
00:28:5400:29:00
we'll go for a little coffee break. All right neuromuscular efficiency, I like I
00:29:0000:29:06
like this definition, I stole it from an NASM. Anybody know who NASM is? The
00:29:0600:29:09
National Academy of Sports Medicine. I'm faculty for the National Academy of
00:29:0900:29:13
Sports Medicine if you guys take any courses in New York, you will see me
00:29:1300:29:19
again. But this definition is the ability of the neuromuscular, this is
00:29:1900:29:22
neuromuscular efficiency now, which is what we're working for we want
00:29:2200:29:27
efficiency. We want everything to work well. The ability of the neuromuscular
00:29:2700:29:31
system to allow agonists, you guys have heard these terms before antagonists,
00:29:3100:29:36
stabilizers, neutralizers to work synergistically that's together, to
00:29:3600:29:39
produce, reduce and dynamically stabilize, that's concentric, isometric
00:29:3900:29:46
and eccentric actions, the entire kinetic chain, your whole bod,y in all three
00:29:4600:29:50
planes. Now what that definition is trying to
00:29:5000:29:55
tell us is that we have more to think about when we train than just how much
00:29:5500:30:04
can we lift, a lot more to think about. Now, it all works together. How many of
00:30:0400:30:09
you guys, so let's go to to page 7 let me give you guys a second to try to fill
00:30:0900:30:13
this out. Just something I want you to think about, so if you read these
00:30:1300:30:18
sentences fill in the blanks, like I said it's just something to think about now
00:30:1800:30:22
that we've gone through each of the systems.
00:30:2700:30:33
Alright so the blank receives information from the environment
00:30:3300:30:40
organizes that information and initiates a motor program. The nervous system.
00:30:4000:30:46
Movement occurs when blank contract. Muscles, muscles are the only thing that
00:30:4600:30:52
contract right. The muscle pulls on tendon, how many you guys put bone? Some
00:30:5200:30:58
of you guys put bone didn't you? No, oh yeah well he had tendon in turn pulls
00:30:5800:31:06
on a bone. The bone moves is dictated by the, joint type and structure. Joints are
00:31:0600:31:13
supported by ligaments. Now realize every time you move this is happening. It's
00:31:1300:31:19
kind of crazy to think about right. I picked up that marker, I had information
00:31:1900:31:24
coming in about the weight of the marker, the density of the marker, the shape of
00:31:2400:31:30
the marker. I used my brain to organize that information, which then goes down
00:31:3000:31:36
and recruits a bunch of motor units, muscle fibers; let's say in this case
00:31:3600:31:40
it's my biceps brachii, which pulls on my biceps brachii tendon, which of course
00:31:4000:31:48
pulls on my radius, which then moves my elbow which is supported by collateral
00:31:4800:31:54
ligaments on my medial and lateral side. That happens every time I move, kind of
00:31:5400:32:00
crazy right. You want to like practice your anatomy start thinking through that,
00:32:0000:32:03
every time you like just pick a new motion and just go through it in your
00:32:0300:32:07
head, before you know it you'd be really really good at your anatomy. Especially
00:32:0700:32:10
if you looked up the stuff you didn't know.