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Can you please explain the energy systems and how they work with exertion?
Our muscles allow us to move, however they require energy to do so. And like most things, our bodies use a certain type of energy to function. This form of energy (in its stored form) is called ATP or Adenosine Triphosphate. Our bodies are able to store a very small amount of ATP in our muscular cells which will allow for only a few seconds of movement. To create more ATP, our bodies use different sources such as fats, carbohydrates and proteins.
Our muscle fibers can create this energy in three different ways: Creatine Phosphate, Anaerobic Metabolism (also known as Anaerobic Glycolysis) or Aerobic Metabolism (Also known as Oxidative Phosphorylation). We always use all three systems however the prodomenant one that we use at the time depends primarily on how much oxygen is getting to our cells, how long we need the energy supply and how intense the activity is.
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 My shoulders hunch forward, I think because I work at a desk, can I fix that with my exercise routine? How?
Yes you can help straighten the shoulders back up with by incorporating some of these exercises and stretches into your workout routine. Remember not to work the same muscle group two days back to back as the muscle needs time to regenerate. These exercises can be done with a workout band.
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What do I need to know about the shoulder girdle? (Muscles)
The bones of the shoulder girdle provide the structure but the muscles are what allow it to move and to be used. The shoulder is amazing when it comes to range and direction of motion however this means that is also very susceptible to injury. So strengthening these muscles is very important.
There are eight muscles that allow for movement of the shoulder. They are as follows:
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My friend told me to take protein shakes to help me gain weight, how does that work exactly?
I can’t speak for your friend but here is what I can tell you about weight gain and protein shakes. To gain weight, you want to add mass to your body, this can be done either by increasing muscle mass or increasing fat mass. Muscle is, of course, the healthier choice. In either case, to increase mass, you’ll want to increase your daily caloric intake but you want to be sure that you are increasing your calories with nutrient rich and high-calorie foods as opposed to high calorie junk foods. And a consistent workout routine that is geared towards hypertrophy is an important key factor in gaining weight by increasing muscle mass...
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I don’t have time for a 60 minute workout three, four, five days a week, but I still want to lose some weight and get in better shape then I’m in now.
Well, first we have to say that getting fit and healthy, which includes any weight loss goals, takes commitment and consistency so you need to make it a priority and make the time to do the work. However, there are always alternative options when it comes to workouts with time constraints and such. For example, you might try doing a quick 20 minute full body super set workout three days a week and then go for a 60 minute power walk on the weekend. You can bring your family with you for that or go before they get up in the morning. You should also try and fit it as much cardio as you can during the week. These super set workouts will be hard; they will make you sweat and you will definitely feel it the next day but it will get you results with a smaller time commitment. And you can do them at home or in a park so you don’t need to spend time in transit.
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Q. What do I need to know about the shoulder area for this course?
The shoulder girdle can be a fun part of the human anatomy to learn about. Especially when you understand how it is put together and how it works. However there are a few parts that you need to know which will be a very long question so we will split it up. We will cover the bones this month and the muscles in October. Here is what you need to know about the bones of the shoulder girdle for the PT certification courses.
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Principal 
