Untitled Quiz

Bones

• The human skeleton is made up of 206 bones.
• Bones are living tissues that have a blood supply and they store minerals such as calcium.
• Bones come in many different shapes and sizes and have many different functions in the body.

Types of Joints

• Where two bones meet together a "joint" is formed.
• There are 3 different types of joints found in the body.
• We are going to focus on synovial joints because they are the type of joint that provides movement.

Types of Muscles

• Smooth Muscles
  • Lining of intestinal organs
  • Involuntary (not under our control)
• Cardiac Muscles
  • Heart muscle
  • Involuntary
• Skeletal Muscles
  • Supports and moves the skeleton
  • Voluntary (we can control them)

Types of Muscle Contractions

• Concentric Contraction
  • Occurs when the muscle shortens. For example, the biceps shortens when lifting a weight.
• Eccentric Contraction (also called a "negative")
  • Occurs when the muscle fibres lengthen as the muscle is still contracting. For example, the biceps lengthens as you set down a weight.
• Isometric Contraction
  • Occurs when the muscle is contracting but the muscle does not change in length. For example, when you try to lift a table that is bolted to the floor.

Muscle Terminology

• Tendons - attach muscle to bone
• Ligaments - join bone to bone
• Hypertrophy - increase in muscle fibre size (bigger muscles)
• Muscle Atrophy - a decrease in muscle size due to lack of activity (eg. broken leg)

Abdominal & Back Muscles - Function

• Rectus Abdominis (Abs) - Flexes Trunk
• Obliques - Side bending and rotation
• Trapezius (Traps) - Raises and lowers shoulders, retracts scapula, extends neck
• Rhomboids - Retract scapula
• Latissimus Dorsi (Lats) - Adduction of arm, extends arm

Chest and Arm Muscles - Function

• Pectoralis Major (Pecs) - Adduction of arm, brings arm across chest
• Rotator Cuff Muscles (found on scapula) - Internal and external rotation of arm
• Deltoid (3 heads)
  • Anterior head - Flexes arm
  • Lateral head - Abducts arm
  • Posterior head - Extends arm
• Biceps Brachii (Biceps) - Elbow flexion
• Triceps Brachii (Triceps) - Elbow extension

Leg Muscles - Function

• Gluteals (Gluts) - Hip extension, hip abduction
  • Largest called Gluteus Maximus
• Quadriceps (Quads) - Hip flexion, knee extension
  • Largest of the four muscles is called Rectus Femoris
• Hamstrings - Hip Extension, knee flexion
  • Made up of three muscles
• Sartorius - Knee extension, hip flexion
• Calf Muscles - Knee flexion, plantar flexion
  • Gastrocnemius and Soleus (deep)

Weight Training Tips

• Isolating Muscles: When doing any exercise you should try and isolate the muscle you are working on. The more you isolate the muscle, the more resistance is applied to that muscle.