Fitness Assistant (sample manual)

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Muscles – the structure and function of the muscular system Section 2 Section 2: Muscles – the structure and function of the muscular system There are over 700 skeletal muscles in the human body. Skeletal muscles cross over joints via a tendon and create the movement of the body. They help to maintain correct posture and keep the joints stable and in the correct position and alignment. They work voluntarily and are under our ‘conscious’ control. The main ones are: Pectoralis major Deltoid Trapezius Latissimus dorsi Obliques Rectus abdominis Quadriceps Tibialis anterior We also have two other types of muscle: Biceps Abductors Adductors Gluteus maximus Triceps Hamstrings Gastrocnemius Smooth muscle tissue is found in the internal systems of the body, including the digestive, circulatory, urinary and reproductive systems. Smooth muscle works involuntarily; it is not under our ‘conscious’ control. Principles of anatomy and physiology for fitness and physical activity Cardiac muscle is only found in the heart. It works continuously to pump blood and oxygen around the body. It works involuntarily, that is, it is not under our conscious control. Muscles account for much of our body weight: around 40% of male body weight and slightly less for females, because women have a higher proportion of essential fat mass (needed to maintain the menstrual cycle and assist reproduction). Copyright © 2022 AIQ International Qualifications. Not for resale 8
Nervous system anatomy Healthy eating and hydration Energy 1046kJ 250kcal 13% Check the label on packaged foods Each serving (150g) contains Fat Saturates Sugars Salt 3.0g 1.3g 34g 0.9g LOW LOW HIGH MED 4% 7% 38% 15% of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal Choose foods lower in fat, salt and sugars Frozen peas Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. Fruit and vegetables Chopped tomatoes Eat at least 5 portions of a variety of fruit and vegetables every day Raisins Eatwell Guide Lentils Potatoes Whole grain cereal Choose wholegrain or higher fibre versions with less added fat, salt and sugar Cous Cous Porridge Potatoes, bread, rice, pasta and other starchy carbohydrates Whole wheat pasta Bagels Rice 6-8 a day Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit fruit juice and/or smoothies to a total of 150ml a day. Tuna Beans lower salt and sugar s Low fat oft cheese Spaghetti Crisps Plain nuts Chick peas Lean mince Semi skimmed milk Soya drink Plain Low fat yoghurt Veg Oil Lower fat spread Sauce Eat less often and in small amounts Beans, pulses, fish, eggs, meat and other proteins Eat more beans and pulses, 2 portions of sustainably sourced fish per week, one of which is oily. Eat less red and processed meat Dairy and alternatives Choose lower fat and lower sugar options Per day 2000kcal Oil & spreads Choose unsaturated oils and use in small amounts 2500kcal = ALL FOOD + ALL DRINKS Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016 Every system depends on other systems for optimal functioning. CARBOHYDRATE ENERGY The body is a living structure comprised of many finely integrated and interconnected systems. Each system can be described independently and separately, but it is important to remember that they are actually interdependent. PROTEIN GROWTH AND REPAIR Skeletal anatomy FAT ENERGY AND INSULATION GOOD FATS Oily fish Avocado Olive oil Pumpkin seeds BAD FATS Crisps Cheese Red meat Cream Copyright © 2022 AIQ International Qualifications. Not for resale
Page 1: EQF LEVEL 2 Active IQ Fitness Assis
Page 5 and 6: The main components of a fitness an

Fitness Assistant (sample manual)

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