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Femboy Anatomy Lessons — Transcript

by Femboy Fitness · 3,280 words · 470 segments · language en · Watch on YouTube

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0:00understanding how our body works uh is
0:03very important to you know getting the
0:05best results possible from exercise and
0:07making sure that we stay in good health
0:09and understand how that can benefit us
0:11just to kind of explain this there are a
0:13couple different systems of parts of the
0:15body that are used when we're exercising
0:18the the most notable are going to be the
0:20skeletal muscular nervous and
0:22cardiovascular systems and we'll be
0:25going over each of those today and you
0:28know how they benefit us and and how
0:30they change through exercise so first up
0:33the skeletal system is actually kind of
0:36made of two major parts the first is
0:39called the axial and this is basically
0:41all the bones that are meant to protect
0:43your internal organs so that's your
0:45spine skull ribs everything like that
0:48then you have um your appendicular
0:51system and this is all of your limbs and
0:54most of what you're going to be moving
0:56in exercise to make sure that you know
0:58you're controlling your body and you're
1:01able to move around um your bones are
1:05constantly remodeling over time and
1:08sections are being broken down and
1:11rebuilt but as well with exercise this
1:15can help increase how much your bodies
1:18are you know building new muscle so that
1:21over time muscle can actually get
1:23stronger as a result of Doing exercise
1:26if you find someone who is you know um
1:30200 pounds of muscle they probably also
1:33have really strong bones to handle that
1:36as well you know bones are basically the
1:39structure of our body but they allow
1:41through Movement by their connection to
1:44muscles through tendons and then as well
1:46there are also ligaments that connect
1:48bones to other bones and both those are
1:51technically considered to be part of the
1:54skeletal system even though it's like
1:57not a bone they are considered to be
1:59skeletal
2:01material but with their connection to
2:04the muscular system there's a couple
2:06different things that muscles can do uh
2:09and these are the three types of muscle
2:11action the first is like a concentric
2:14muscle action and this is basically your
2:16muscles bunching up and tensing and so
2:18that's like you know if you're doing a
2:20pushup or if you're like curling
2:22something it's the motion where you're
2:24you're pushing away and you feel like
2:28you have you know that for that you are
2:30exerting then there is the Ecentric and
2:33this is when you're releasing that
2:35tension from the muscles um and this is
2:39also still a section where your muscles
2:41are being used so for example if you
2:45can't do a full pullup you're not able
2:47to do that what you can try instead to
2:50you know still strengthen those muscles
2:51as an option would be a negative pull up
2:54where you're going through the E center
2:55of the motion you're going down and
2:57you're just trying to slow that and and
3:00because that's still a type of muscle
3:01action it's just the Ecentric portion
3:04making sure that you have a slow
3:06controlled Ecentric will still
3:08strengthen muscles and the last one is
3:11isometric and this is your muscle
3:14ability to kind of hold in place and
3:16maintain structure without moving so for
3:20example a plank basically your entire
3:22body is is isometric but even in a
3:26single
3:28exercise you'll often get to where you
3:31know there's
3:32basically all three are used in
3:34conjunction so for example for a squat
3:37like your isomet in terms of
3:41isometric um just maintaining structure
3:44your abs are kind of making sure that
3:45your body stays upright while you know
3:49you're going to go through the Ecentric
3:51when you're going down and lowering your
3:53body and then the concentric when you're
3:55pushing back up um in order to you know
3:58get back to the standard
4:01physan as well there are a couple
4:03different muscle fiber types and the
4:05percentage of these that you have is
4:08largely going to depend on genetics it
4:10can be marginally affected by training
4:14but this is pretty much set from birth
4:16and is also one of many reasons why you
4:19should avoid comparing you know your
4:22progress to someone else in the gym that
4:24is going to be type one these are slow
4:27twitch fibers and
4:30uh they require less energy but like
4:33their total maximum output is a lot
4:37lower then there's type 2 a and these
4:39are your fast twitch fibers and these
4:42are going to take a little bit more
4:43energy for your body to start activating
4:47but are a lot better at short burst of
4:49speed and then finally there's the type
4:522 acts and these require the most energy
4:55and um are even faster than a type 2 a
5:00and this is you know like if you're
5:02doing a Sprint you'll find that you know
5:06worldclass sprinters have a larger
5:08percentage of type 2X and type 2 a than
5:12type type one um well like a distance
5:15Runner will have more of a type one
5:17fiber than type two um for weightlifting
5:20I think what I've heard is it's like
5:23preferably 60% type two fibers and then
5:28like 30% or so type one uh but don't
5:32quote me on that but that that
5:35is just one of the things that can
5:38obviously be different from person to
5:39person most people are very close to to
5:41like 50/50 in terms of how many type one
5:43and type two fibers they have and
5:45they'll have like a smaller proportion
5:47of type
5:482x um but as well our muscles are also
5:52broken up into different sections of our
5:55body and what those do so for example
5:58for like the blue blue and the green I'm
6:00just going to kind of lump these
6:01together as a lower body this is
6:03responsible for you know pushing up and
6:06being able to you know support your body
6:09as your you're standing so that's your
6:11squats deadlifts all our lower body
6:13exercises are going to affect these in
6:15some way we've go to the purple with our
6:17glutes these are responsible for
6:19stabilizing the hips and also allowing
6:23our waist to move forward in like a
6:26almost a thrusting motion um so you know
6:30like if you're at a squat where kind of
6:33your hips go back and then forward
6:36that's a lot of what your glutes are
6:37responsible for in that motion uh the
6:41ABS kind of lighter purple here those
6:43are of course responsible for you being
6:46able to you know do a crunch and bring
6:50your body really close together or
6:53maintain a strong posture while standing
6:55up um especially if you're you know
6:57holding on to weight everything like
6:59that
6:59that um this kind
7:03of almost pink red section here is the
7:07back this is responsible for basically
7:11every motion where you pulling things
7:13towards your body you'll use the back at
7:16Subway so that's you know pull-ups rows
7:20everything like that um the exception is
7:22kind of the traps yes that is that is
7:25actually the name for it is the traps up
7:27here if you want to work your traps
7:30uh that's more of your ability to like
7:31shrug your shoulders and bring your
7:33shoulders like close to your head and
7:35kind of tense there um wellas the rest
7:39of these muscles are are more for
7:41bringing like your arms back to your
7:44sides or like close to your chest or
7:48coming down from above that kind of
7:51thing especially with resistance your
7:53ability to pull yourself up pull things
7:55towards you A lot of that is going to
7:58use the back mostly even if you know the
8:01arms are also somewhat used there the
8:03back muscles are normally A Little Bit
8:05Stronger um but a lot of people just
8:07don't necessarily realize that they're
8:09being
8:11used the chest which is kind of the red
8:13here and all these more orange ones in
8:16the arm uh those are more responsible
8:19for pushing motions and you know anytime
8:22you want to move something away from
8:25your body in some direction those
8:27muscles are going to activate and
8:28helping you you know do that and either
8:30like curl things or like a pushup or
8:35like the shoulders are responsible for
8:37being able to raise your arm up to the
8:39side or in front of you um and then the
8:42chest muscles are somewhat used in
8:44pressing motions but specifically they
8:47are used
8:50for basically bringing your arms closer
8:54to the center of your body so that's why
8:58um just just a broad example something
9:01like a
9:02dumbbell bench press where you're using
9:05two dumbbells and then you're going to
9:07push them and they go kind of close to
9:08Sun of your body is generally better for
9:11working the chest than like a straight
9:14up bicep or sorry ah straight up bench
9:17press with like a a barbell or a pushup
9:19where you have a set position that your
9:22arms are in because it allows for more
9:24motion for your you know um arms and
9:28hands to go towards and away from the
9:30center of your
9:32body that is kind of how each muscle
9:35section of your body works and what it
9:37generally does there are exceptions of
9:40course and motions you could point out
9:43but it's a general rule that's kind of
9:45what these all
9:47do
9:48now with the different types of muscle
9:51it's also worth mentioning that there
9:52are different energy systems that your
9:55body uses to fuel muscles in different
9:58activities ities um
10:01and all of these are basically a
10:04different form of fuel for your muscle
10:06but your body has a limited amount of
10:09each so for example the preferred source
10:13of energy for your body is or your
10:16muscles for shortterm bursts is ATP and
10:19this is for anything that's very
10:21explosive so that's like a Sprint for
10:24example you'll notice that if you try
10:26like sprinting all out it's very hard to
10:30keep going at the same speed for more
10:33than like six to 10 seconds at some
10:35point in there you're going to fall off
10:38and it's because you stra up just run
10:40out of ATP in your body to go for a
10:44maximum effort push right away and
10:48that's where then you kind of go into
10:50more the shortterm energy sources um and
10:54that's kind of lasts for like the up to
10:57like 60 seconds of activity so this is
11:00where most of weightlifting is is in
11:02here especially for kind of operations I
11:04recommend to you uh but like if you're
11:07trying to like a one or at Max a lot of
11:08times that's solely ATP um and beyond
11:12that anything beyond 2 minutes is almost
11:16always going to be oxidative Energy
11:19Systems which is aerobic oxygen is is
11:22less required and so this is like if
11:24you're doing longdistance
11:26running um that is theend energy source
11:29that's going to be used for
11:33that um but of course you know just
11:36depending on the activity you're going
11:38to get into different ranges of how long
11:41you're doing something or how much
11:42effort is being put in and that's going
11:44to require different Energy Systems and
11:47then the efficiency of your ability to
11:50do that will be kind of mostly
11:52genetically determined by the types of
11:54muscle fibers that you have as well as
11:56just practice and building up you know
11:59your endurance at different
12:02levels uh muscles though are controlled
12:06by the nervous system this is how we you
12:08know tell or our brain is the one that
12:11tells our muscles to move in a certain
12:12way uh and the way that our muscles get
12:15this connection is from our central
12:18nervous system which is like our brain
12:20which then sends signals through the
12:22peripheral nervous system this is like
12:24your nerves throughout your body and
12:26then that connects to muscles with like
12:31a couple different sections um there is
12:35one specific thing that I I I think is
12:38worth mentioning this is called the G
12:41Gogi Tenon organ it is basically a nerve
12:45everywhere that your muscles connect to
12:47a
12:48tendon um and this acts as like a safety
12:52measure for your body to avoid hurting
12:54itself during
12:55exercise so the gky tendon organ
12:59uh registers how hard your muscle is
13:02working and if it's close to outputting
13:05100% effort every single muscle fiber is
13:08bunching up and being used in a
13:10concentric motion it will forcibly
13:13prevent you from doing that uh but
13:15through practice as you strengthen your
13:19um muscle fibers and your tendons
13:22through exercise over time your Gogi
13:26tendon uh organ will have kind of a
13:29larger threshold of where it's willing
13:31to work before it goes okay we need to
13:35stop pushing any harder because we might
13:38cause damage if we do this um but that
13:41is one thing that can potentially limit
13:45the maximum force that you could output
13:48is your body just going hey like we will
13:50actually hurt ourselves if if we work
13:52this hard but there is one other thing
13:55that is very important for strength and
13:58that is the motor units this is
14:01basically every section of your actual
14:05muscle that neurons are
14:07activating um and they are activated in
14:10order of like type one then type 2 a and
14:13then type 2x as more energy is required
14:17but as well um your body generally
14:20doesn't want to use
14:22100% of
14:25your muscle at any one point in time and
14:29so this is something
14:31where especially when you're a beginner
14:34you may notice rapid progress in terms
14:36of how much uh weight you can do for
14:39different exercises as you consistently
14:41practice and a big part of that is that
14:45your body is basically getting a better
14:47sense of oh okay like we're
14:50increasing uh the total motor unit
14:53activation of how many muscle fibers our
14:56neurons are willing to activate um
14:59whereas you know someone who is an
15:01advanced weightlifter they might be
15:03using closer to 90% of all of their
15:06muscles in their body um at once foras
15:11if you're a beginner it it's going to be
15:12a much lower percentage but that is one
15:15reason why people who are new to the gym
15:18will see really big increases in how
15:20much they can do very quickly is because
15:24it's literally just your body adjusting
15:27to actually being used in recruiting
15:30different muscle fibers over time um
15:34and making sure that all the muscle
15:36fibers are firing at the same time
15:38through practice this is where you know
15:41you you can reach a point
15:44where very quickly you go from um your
15:48type one's being activated to your type
15:502 a is being activated where it's almost
15:53simultaneous and that that is ideal for
15:56you know pushing as hard as you you can
15:59lastly uh everything in our body is of
16:02course fueled by oxygen we need oxygen
16:05to function and the cardiovascular
16:07system is what gets oxygen to different
16:10parts of our body uh but as well there
16:13is also a limit to how much oxygen
16:16different tissues are actually used to
16:19using um and that is called the oxygen
16:23uptake and through practice through
16:26cardiovascular exercise especially um
16:29over time we can increase what is
16:31referred to as the V2 Max which is the
16:34maximum amount of oxygen that your heart
16:37can pump through your body and that your
16:39body is able to utilize at any point in
16:41time uh but as
16:44well as you improve your V2 Max and you
16:48practice cardio and you push your heart
16:52um in ways that that are beneficial to
16:54it through
16:55exercise that increases your body's
16:58ability to be efficient with um the
17:01oxygen that that is being given and how
17:04much it's able to push you know with a
17:06lower heart rate so that's why um
17:09generally speaking if you're looking for
17:12cardiovascular health V2 Max is actually
17:16very hard to measure it normally is done
17:18in like a lab where you'll put on a mask
17:21um that measures how much oxygen you're
17:24breathing in while you're like running
17:26on a treadmill it's kind of miserable
17:29experiment not going to lie um but the
17:32next best metric that I think you can
17:34use is to look at your resting heart
17:37rate from a heart and monitor when
17:39you're not doing any
17:40activity um and as you do more
17:43cardiovascular activity um your resting
17:47heart rate will overtime generally drop
17:50up to a certain point you know at at
17:52some point I mean if it's if it's zero
17:55beats per minute you're
17:56dead um so it's it's not quite that
17:59extreme but if you're in like the 50s or
18:0160s that's generally extremely healthy
18:03and as well you know if you're seeing
18:06that you're resting heart rates at that
18:08point and you're actively doing cardio
18:11uh a lot of the benefits that pretty
18:12much every study has seen is that there
18:14are significantly lower rates for people
18:16who do regular cardio and any type of
18:19cardiovascular disease so you know
18:23anything that's related to that that's
18:24one of the biggest sources of death in
18:26America at least General mortality just
18:29in general and also just a general um
18:34decrease in how often people get sick if
18:37they are active in doing
18:40cardio so obviously there's a lot of
18:43changes that exercise can make to the
18:45body as you're doing it so just to kind
18:47of list them out again
18:50um bones and tendons can both get
18:54stronger by consistently exercising that
18:56makes sure that they maintain aain you
18:59know a lot of strength over time um if
19:02you exercise and do strength training
19:04versus not it's it's not even close how
19:07much stronger your bones are um I'm
19:09talking like someone who is 60 years old
19:11and has been active probably has
19:14stronger um joints than someone
19:18who is like 30 or 40 years old and
19:21completely inactive it can also increase
19:24the muscle fiber size and the count of
19:27muscle fibers that you have in your body
19:29over time this is you know one thing
19:32that we look for in changing kind of our
19:34physique is to make sure that we're
19:36building up the muscles that we want to
19:39in different areas because of both of
19:42these it can help reduce chance of
19:44injury from most things that can happen
19:48to you uh you know just by virtue of
19:50your body becoming more resilient over
19:52time from this we can improve the motor
19:55unit activation and how much more muscle
19:57we can use use at any point in time for
20:00different purposes uh as well as just
20:03our strength in
20:04general can decrease almost every metric
20:08of mortality and sickness and exercise
20:12also of course has a number of mental
20:13benefits that I'm not going to go into
20:15as much detail here for the nervous
20:17system but those include you know
20:19Clarity of your thought uh much better
20:22memory and recall um help regulating
20:25your hormones and a avoiding any Ute
20:28symptoms of anxiety depression and you
20:31know other mental struggles that a lot
20:33of people have so you know it's almost
20:36like exercise is good for you I I can't
20:40I can't believe it's it's healthy you
20:42know um the thing that everyone says is
20:45good for you these are the reasons why
20:48it is actually good for your body as
20:51well as I think what a lot of us are
20:53also here for which is that exercising
20:55can make us look hot as

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