Bones and Muscles PDF

Bones and Muscles Only copy blue sentences in your note. 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. These bones come in many different shapes and sizes...

Bones and Muscles Only copy blue sentences in your note. 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. These bones come in many different shapes and sizes and have many different functions in the body. In this course we will only focus on one function of bones, and that is how they help our bodies move. We will only look at the major bones that affect our limbs and their movement. (see skeleton handout) The Anatomical Position, The Planes & Anatomical Directions Movements at a Joint  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 1. Smooth Muscles - lining of intestinal organs - involuntary ( not under our control) 2. Cardiac Muscles - heart muscle - involuntary 3. 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 in 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)  Muscle Functions Abdominal & Back Function Muscles 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 Rectus Abdominis (Abs) - Flexes Trunk Pectoralis Major (Pecs) - Adduction of arm - Brings arm across chest Rotator Cuff Muscles - Internal and external (found on scapula) 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 Largest called Gluteus Maximus - Hip abduction Quadriceps (Quads) - Hip Flexion Largest of the four muscles is called - Knee extension Rectus Femoris Hamstrings - Hip extension Made up of three muscles - Knee flexion Sartorius - Knee extension - Hip flexion Calf Muscles - Knee flexion Gastrocnemius and Soleus (deep) - Plantar flexion  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. *Avoid Swinging, Bouncing or Working in Multiple Directions  Large Muscle groups to Small: When putting your exercises in order, start with activities that involve bigger muscle groups, then work on the small ones Breathing Technique: The key to doing any exercise successfully is to breathe properly Breathe in during the rest phase and exhale slowly during the exertion phase Each phase should last at least 2 seconds (count 2 and 2) There is no physiological benefit to going fast  Start Low: With any new exercise, you should always start at a low weight that you can handle safely. Then add weight as you get comfortable Spotting: Always work out in partners and use a spotter whenever free weights, bench equipment or heavy weights are involved Spotters can : 1. Help you safely execute a movement 2. Assist with reps late in a set that you can’t complete on your own 3. Help you put down heavy weights