Physical Fitness Lesson 3

8/7/2019 Physical Fitness Lesson 3

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Bones for Support, Muscles for

Movement

You dependon your

skeletal andmuscularsystems to

support youand helpyou move.


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Bones for Support, Muscles

for Movement (contd.)The skeletal system gives the body

structure and protects the

internal organs.

The skeletal system is made up of

206 bones as well as many jointsand connecting tissues.


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The Skeletal System (contd.)

The skeletal system hasseveral types of joints.

Some joints are immoveable,such as those in the skull.

Others allow a wide range ofmovement.


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The Skeletal System (contd.)Pivot JointThe end of the bone rotates

inside a ring formed by another.The joint can move up and downand from side to side. One pivotjoint is located between the firsttwo vertebrae, connecting thehead to the neck.

Ball-and-Socket JointThe ball-shaped head of one bonemoves inside the cup-shapedsocket of another. The joint canmove in all directions. The hip isa ball-and-socket joint.

Hinge Joint

This joint moves inonly one direction, likea door hinge. The kneeand elbow are hinge

joints.


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Connective Tissue

Connecting tissues link bones to musclesso that the two can work together tomove parts of the body. Each type has aspecific function:

Cartilage allows joints to move easily,cushions bones, and supports softtissues, such as those in the nose andear.


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Connective Tissue

Ligaments hold bones in place atthe joints; for example, in theknee and ankle.


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Connective Tissue

Tendons join muscle to muscleor muscle to bone.


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The Muscular System

Muscle tissue responds to messages from the brainand contracts, or shortens, to cause movement.

Involuntary muscles move without your beingaware of them. There are two types:

Smooth muscles- which include the musclesof internal organs and blood vessels

Cardiac muscles- found only in the heart

Skeletal muscles are voluntary or under yourcontrol.

Skeletal muscle- muscle attached to bones that

enable you to move your body.


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The Muscular System (contd.)Skeletal muscles work in pairs to move your bones.

Biceps brachii

Triceps brachii

Biceps brachii

Triceps brachii

A. To bend the arm,

muscles in the toppart of the armespecially the bicepsbrachiicontract, orshorten, pulling thebone of the forearmupward. At the same

time, the tricepsbrachiion theopposite side of thearmmust relax andextend, or lengthen.

B. To straighten the arm again, thebiceps brachii relax. The triceps

brachii now contract, pulling thearm into a straight line.


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Muscles of the upper body

Deltoid- the major muscle of theshoulder, help move the arms

Types of exercises:

Shoulder press

Lateral/ frontal raise

shoulder shrugs

Upright row


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Pectorals MajorLocated in the chest

Helps move your arm across yourchest

exercises:

Bench press -chest press

Push ups


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Biceps

Located on the front of the arm

Helps bend the arms at the elbow

Exercises:Bicep curls

Straight bar curl

Reverse grip curl


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Triceps

Located at the back of the arm

Helps straighten the arm at theelbow

Exercises:

DipsExtensions


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Trapezius (Traps)Located at the back of the neck,

connects to deltoids and Lats.

Helps raise head and shoulders

Exercises:

Shoulder shrugsSeated row


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Latissimus Dorsi (Lats)

Located in the middle back

Helps move shoulders

Exercises:

-pull ups

-cable pull down

-Bent over row


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Rectus Abdominis

Located at the torso or mid sectionHelps flex your torso

ExercisesSit up

Crunches


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Obliques

Located on the side of the torso

Assists in flexing the torso

and breathing

Exercises:

-side crunches-twisting crunch

-seated twist


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Lower Body

Quadriceps- consists of 4 musclesLocated in the thigh or upper part orupper front part of the leg.

Exercises:

Squats

Leg extensionsLeg press


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Hamstrings

Located on the back side of theupper leg

Exercises

Leg curlSquats

Step ups


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Abductors

Outer part of thigh

Help move your legs apart or awayfrom the body

Exercises:

Lying hip abductionAbduction machine


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Adductors

Located on the inner thighHip move your legs together

Exercises:Adductor machine

Standing hip adduction


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Gluteus Maximus

Your butt muscles

Helps to extend thighs and raise yourtorso from a stooping position.

Exercises:

Squats


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Gastrocnemius

Calf muscle

Extend or lowers your foot when youwalk or run.

Exercises:

Calf raisesWeighted calf raises


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Caring for Your Skeletal andMuscular Systems

Keep the skeletal and muscular systemshealthy by following these tips:

Participate in regular physical activity.

Follow a nutritious eating plan.

Practice good posture.

Lift objects carefully. Treat injuries quickly.

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Physical Fitness Lesson 3