Physical Education Reviewer PDF

**Movement Competency** 1. **Definition**: The ability to perform coordinated movement patterns through a full range of motion without pain or discomfort, maintaining correct posture and joint alignment. 2. **Example**: Successfully lifting a 5-gallon water container and placing it i...

**Movement Competency** 1. **Definition**: The ability to perform coordinated movement patterns through a full range of motion without pain or discomfort, maintaining correct posture and joint alignment. 2. **Example**: Successfully lifting a 5-gallon water container and placing it in a dispenser without injury. **Importance of Physical Literacy** 1. **Context**: Since 2001, sedentary lifestyles and global obesity have been recognized as crises needing attention. 2. **Definition**: Physical literacy is the accumulation of fundamental movement and sports skills, enabling individuals to engage confidently in physical activities. 3. **Impact**: Individuals with strong fundamental movement skills are more likely to participate in recreational activities throughout their lives, leading to better self-esteem and a healthier lifestyle. **Movement Education** 1. **Purpose**: To lay the foundation of movement concepts, skills, and themes for students to utilize in various contexts, including daily movement and organized sports. 2. **Framework**: Encourages learners to build a movement vocabulary applicable to all movement contexts. **Factors Affecting Movement** 1. **Physiological Factors**: 1. Example: Good levels of muscular endurance vs. conditions like asthma. 2. **Psychological Factors**: 2. Self-concept, fear, and anxiety can influence participation in physical activities. 3. **Sociological Factors**: 3. Perception of self in group contexts, such as competition and teamwork. 4. **Environmental Factors**: 4. Access to physical facilities, equipment, and weather conditions. **Fundamental Movement Patterns** 1. **Categories**: 1. **Locomotor Skills**: Movements that transport the body (e.g., walking, running, jumping). 2. **Non-locomotor Skills**: Movements performed in a fixed position (e.g., bending, stretching). 3. **Manipulative Skills**: Skills involving object control (e.g., throwing, catching). **Specific Movement Patterns** 1. **Squat**: 1. A crucial movement for mobility, performed by bending the legs while keeping the chest up and back straight. 2. **Key Points**: Heels remain on the ground, knees align with toes, and thighs should be parallel to the ground. 2. **Lunge**: 3. A single-leg movement where one leg steps forward and bends while the other remains stationary. 4. **Key Points**: Maintain balance and alignment throughout the movement. 3. **Push**: 5. Involves pushing weight away from the body (e.g., push-ups). 6. **Key Points**: Maintain a neutral spine and proper hand placement. 4. **Pull**: 7. Involves pulling weight towards the body (e.g., pull-ups). 8. **Key Points**: Focus on maintaining alignment and control. 5. **Twist/Rotation**: 9. Essential for locomotion and maintaining balance. 10. **Key Points**: Adequate rotation is necessary for activities like walking and reaching. 6. **Bend/Hinge**: 11. Involves bending at the hips while maintaining a neutral spine. 12. **Key Points**: Important for lower back health and various physical activities. **Movement Concepts** 1. **Effort**: 1. Refers to the quality of movement execution, exploring how the body moves. 2. **Themes**: 1. **Time**: The speed of movement. 2. **Force**: The strength applied during movement. 3. **Flow**: The continuity of movement (e.g., smooth vs. abrupt). 2. **Space Awareness**: 3. Involves understanding where the body is moving in space. 4. **Themes**: 4. **Location**: The position of the body in relation to the environment. 5. **Direction**: The path the body takes (e.g., forward, backward, sideways). 6. **Levels**: The height of movements (e.g., low, medium, high). 7. **Pathways**: The routes taken during movement (e.g., straight, curved). 3. **Relationships**: 5. Refers to the connections that occur as the body moves, whether with objects, people, or the environment. 6. **Themes**: 8. **With or Without People**: Understanding how movement changes in social contexts. **Movement Competency Screen (MCS)** 1. **Purpose**: A tool to assess an athlete's movement ability and identify which fundamental movement patterns require attention. 2. **Components**: 1. **Squat**: 2 reps front, 3 reps each side. 2. **Lunge and Twist**: 2 reps front, 3 reps each side. 3. **Push-Up**: 2 reps front, 3 reps each side. 4. **Bend and Pull**: 2 reps front, 3 reps each side. 5. **Single Leg Squat**: 2 reps front, both right and left leg. **The Skeletal System** 1. **Function**: The skeletal system provides shape, protects internal organs, and serves as a framework for muscle attachment, facilitating movement. It also produces blood cells and stores minerals, particularly calcium. 2. **Structure**: The average adult human has 206 bones, divided into the axial and appendicular skeletons. Familiarity with the main bones that make up major joints is essential. **Types of Bone and Cartilage** 1. **Bone Composition**: Bones are made of collagen fibers filled with minerals, mainly calcium salts. There are five types of bones classified by shape, including long bones. 2. **Cartilage**: Articular cartilage covers the ends of bones at joints, acting as a cushion to absorb shock and reduce friction. **Joints** 1. **Definition**: Joints are connections between bones that allow movement and provide stability. They can be classified based on the balance they allow between stability and mobility. 2. **Types of Joints**: Joints are classified into three categories based on their function. **Main Movements** 1. **Flexion and Extension**: 1. **Flexion**: Movement that decreases the angle at a joint (e.g., bending the elbow). 2. **Extension**: Movement that increases the angle at a joint (e.g., straightening the elbow). 2. **Horizontal Flexion and Extension**: 3. Movements at the shoulder joint where the arm moves towards (flexion) or away from (extension) the center of the body while parallel to the ground. 3. **Abduction and Adduction**: 4. **Abduction**: Movement away from the midline of the body. 5. **Adduction**: Movement towards the midline of the body. 4. **Rotation**: 6. Turning a body part around its long axis (e.g., rotating the arm). 5. **Circumduction**: 7. A circular movement where the end of a body part moves in a cone shape. 6. **Pronation and Supination**: 8. Specific to the forearm; pronation turns the palm down, while supination turns it up. 7. **Dorsiflexion and Plantar Flexion**: 9. Movements at the ankle joint; dorsiflexion moves the foot towards the shin, while plantar flexion moves it away. **The Muscular System** 1. **Overview**: The human body has over 600 skeletal muscles, which are attached to bones by tendons. Muscles can only pull, not push, and they work in pairs (agonist and antagonist) to produce movement. 2. **Muscle Contraction**: 1. **Isotonic Contraction**: Muscle changes length (concentric and eccentric). 2. **Isometric Contraction**: Muscle length remains the same while tension increases. **Muscles in Action** 1. **Agonist and Antagonist**: In a movement, the agonist muscle contracts to produce movement, while the antagonist muscle relaxes to allow the movement to occur. For example, during a bicep curl, the biceps brachii acts as the agonist, and the triceps brachii acts as the antagonist. **Movement Analysis of Physical Activity** 1. A movement analysis identifies the joints, movements, and muscles involved in an exercise. It requires knowledge of: 1. Joint type 2. Type of movement produced 3. Muscles in action (agonist and antagonist) 4. Type of contraction of the agonist **Key Terms** 1. **Bursa**: A sac filled with synovial fluid that reduces friction between moving parts. 2. **Meniscus**: A wedge of fibrocartilage that stabilizes joints and reduces wear. 3. **Pad of Fat**: Provides cushioning between the fibrous capsule and a bone or muscle. **Types of Synovial Joints** 1. Synovial joints have many common structural characteristics. However, the shapes of the articulating surfaces within the joint capsules vary considerably, determining how much movement is allowed at a particular joint. Synovial joints can be grouped into five types: 1. **Hinge Joint**: Allows movement in one plane (e.g., elbow). 2. **Ball and Socket Joint**: Allows movement in multiple planes (e.g., shoulder). 3. **Pivot Joint**: Allows rotation (e.g., neck). 4. **Saddle Joint**: Allows movement in two planes (e.g., thumb). 5. **Gliding Joint**: Allows sliding movements (e.g., wrist). **Movements of Synovial Joints** 1. **Flexion and Extension**: Movement that decreases or increases the angle at a joint. 2. **Abduction and Adduction**: Movement away from or towards the midline of the body. 3. **Rotation**: Turning a body part around its long axis. 4. **Circumduction**: A circular movement that describes a cone shape. 5. **Pronation and Supination**: Specific to the forearm; involves turning the palm up or down. 6. **Lateral Flexion**: Bending the spine sideways. 7. **Dorsiflexion and Plantar Flexion**: Movements at the ankle joint. **The Role of Muscular Contraction** 1. Muscular contractions occur due to a stimulus sent to a muscle to produce tension. All muscular contractions can be classified as isotonic (concentric and eccentric) or isometric. **Posture and Core Stability** 1. Good muscle tone in the transverse abdominis and multifidus is important for maintaining posture and reducing lower back pain. Core stability enhances the efficiency of muscle and joint use, decreases the risk of injury, and improves posture. **Conclusion** Understanding the musculo-skeletal system is essential for analyzing movement patterns in physical activities. This knowledge helps in identifying the roles of different muscles and joints during exercise, contributing to improved performance and injury prevention. **References** 1. Mader, S. and Windelspecht, M. (2014). Human Biology, 14th Edition, Mc-Graw Hill Education, New York: NY. 2. Pearson Schools and FE Colleges, OCR AS PE Revision Guide. If you have any further questions or need additional details on specific sections, feel free to ask! be detailed **Here's a comprehensive and detailed summary of the UNIT-1-Muskulo-skeletal-system.pdf file, including all key points, concepts, and specific details:** **Detailed Summary of UNIT-1: Musculo-Skeletal System** **Introduction** This learning guide is created for educational purposes by the Physical Education Department at Central Mindanao University. It focuses on the musculo-skeletal system, which encompasses the skeletal and muscular systems that work together to facilitate movement during physical activity. Understanding these systems is crucial for analyzing how we move our bodies and perform various exercises. **Learning Objectives** At the end of this unit, students should be able to: 1. **Identify the bones and muscles in the body**: Recognize the major bones and muscles involved in movement. 2. **Analyze which specific muscles produce specific movements at the joints**: Understand the role of different muscles in joint movements. 3. **Relate musculo-skeletal activities to the production of movement patterns**: Connect the structure and function of the musculo-skeletal system to physical activities. **The Skeletal System** 1. **Function**: The skeletal system provides shape to the body, protects internal organs, and serves as a framework for muscle attachment, facilitating movement. Additionally, bones produce blood cells and store minerals, particularly calcium. 2. **Structure**: The average adult human has **206 bones**, which are divided into two main parts: 1. **Axial Skeleton**: Comprises the skull, vertebral column, and rib cage. 2. **Appendicular Skeleton**: Includes the bones of the limbs and the pelvic girdle. **Types of Bone and Cartilage** 1. **Bone Composition**: Bones are made of collagen fibers filled with minerals, primarily calcium salts. There are five types of bones classified by shape: 1. **Long Bones**: Longer than they are wide (e.g., femur). 2. **Short Bones**: Approximately equal in length and width (e.g., carpals). 3. **Flat Bones**: Thin and flat (e.g., skull bones). 4. **Irregular Bones**: Complex shapes (e.g., vertebrae). 5. **Sesamoid Bones**: Embedded in tendons (e.g., patella). 2. **Cartilage**: 6. **Articular Cartilage**: Covers the ends of bones at joints, acting as a cushion to absorb shock and reduce friction. 7. **Types of Cartilage**: 1. **Hyaline Cartilage**: Provides support and flexibility (e.g., nose, trachea). 2. **Fibrocartilage**: Provides tensile strength (e.g., intervertebral discs). 3. **Elastic Cartilage**: Maintains shape while allowing flexibility (e.g., ear). **Joints** 1. **Definition**: Joints are connections between bones that allow movement and provide stability. They can be classified based on the balance they allow between stability and mobility. 2. **Types of Joints**: Joints are classified into three categories: 1. **Fibrous Joints**: Immovable joints (e.g., sutures in the skull). 2. **Cartilaginous Joints**: Slightly movable joints (e.g., intervertebral discs). 3. **Synovial Joints**: Freely movable joints (e.g., knee, elbow). **Main Movements** 1. **Flexion and Extension**: 1. **Flexion**: Movement that decreases the angle at a joint (e.g., bending the elbow). 2. **Extension**: Movement that increases the angle at a joint (e.g., straightening the elbow). 3. **Note**: The knee joint is an exception where flexion moves the lower leg backward and extension moves it forward. 2. **Horizontal Flexion and Extension**: 4. Movements at the shoulder joint where the arm moves towards (horizontal flexion) or away from (horizontal extension) the center of the body while parallel to the ground. 3. **Abduction and Adduction**: 5. **Abduction**: Movement away from the midline of the body (e.g., raising arms sideways). 6. **Adduction**: Movement towards the midline of the body (e.g., lowering arms back to the sides). 4. **Rotation**: 7. Turning a body part around its long axis (e.g., rotating the arm). 5. **Circumduction**: 8. A circular movement where the end of a body part moves in a cone shape (e.g., moving the arm in a circular motion). 6. **Pronation and Supination**: 9. Specific to the forearm; **pronation** turns the palm down, while **supination** turns it up. 7. **Lateral Flexion**: 10. Bending the spine sideways (e.g., during a side stretch). 8. **Dorsiflexion and Plantar Flexion**: 11. Movements at the ankle joint; **dorsiflexion** moves the foot towards the shin (e.g., walking on heels), while **plantar flexion** moves it away (e.g., walking on tiptoes). **The Muscular System** 1. **Overview**: The human body has over **600 skeletal muscles**, which are attached to bones by tendons. Muscles can only pull, not push, and they work in pairs (agonist and antagonist) to produce movement. 2. **Muscle Contraction**: 1. **Isotonic Contraction**: Muscle changes length during contraction, which can occur in two ways: 1. **Concentric Contraction**: Muscle shortens while generating force (e.g., lifting a weight). 2. **Eccentric Contraction**: Muscle lengthens while generating force (e.g., lowering a weight). 2. **Isometric Contraction**: Muscle length remains the same while tension increases (e.g., holding a weight steady). **Muscles in Action** 1. **Agonist and Antagonist**: In a movement, the **agonist** muscle contracts to produce movement, while the **antagonist** muscle relaxes to allow the movement to occur. For example, during a bicep curl: 1. **Agonist**: Biceps brachii (contracts to flex the elbow). 2. **Antagonist**: Triceps brachii (relaxes to allow flexion). **Movement Analysis of Physical Activity** 1. A movement analysis identifies the joints, movements, and muscles involved in an exercise. It requires knowledge of: 1. **Joint Type**: Classification of the joint involved. 2. **Type of Movement Produced**: Understanding the specific movement occurring. 3. **Muscles in Action**: Identifying the agonist and antagonist muscles. 4. **Type of Contraction of the Agonist**: Determining whether the contraction is concentric, eccentric, or isometric. **Key Terms** 1. **Bursa**: A flattened fibrous sac lined with synovial fluid that reduces friction between moving parts (e.g., between ligaments and bones). 2. **Meniscus**: A wedge of fibrocartilage that stabilizes joints and reduces wear and tear on joint surfaces (e.g., in the knee). 3. **Pad of Fat**: Provides cushioning between the fibrous capsule and a bone or muscle. **Types of Synovial Joints** 1. Synovial joints have many common structural characteristics. However, the shapes of the articulating surfaces within the joint capsules vary considerably, determining how much movement is allowed at a particular joint. Synovial joints can be grouped into five types: 1. **Hinge Joint**: Allows movement in one plane (e.g., elbow, knee). 2. **Ball and Socket Joint**: Allows movement in multiple planes (e.g., shoulder, hip). 3. **Pivot Joint**: Allows rotation (e.g., neck). 4. **Saddle Joint**: Allows movement in two planes (e.g., thumb). 5. **Gliding Joint**: Allows sliding movements (e.g., wrist). **Movements of Synovial Joints** 1. **Flexion and Extension**: Movement that decreases or increases the angle at a joint. 2. **Abduction and Adduction**: Movement away from or towards the midline of the body. 3. **Rotation**: Turning a body part around its long axis. 4. **Circumduction**: A circular movement that describes a cone shape. 5. **Pronation and Supination**: Specific to the forearm; involves turning the palm up or down. 6. **Lateral Flexion**: Bending the spine sideways. 7. **Dorsiflexion and Plantar Flexion**: Movements at the ankle joint. **The Role of Muscular Contraction** 1. Muscular contractions occur due to a stimulus sent to a muscle to produce tension. All muscular contractions can be classified as isotonic (concentric and eccentric) or isometric. **Posture and Core Stability** 1. Good muscle tone in the **transverse abdominis** and **multifidus** is important for maintaining posture and reducing lower back pain. Core stability enhances the efficiency of muscle and joint use, decreases the risk of injury, and improves posture. **Topics Covered:** **1. Anatomy and Function of the Spine:** - The **spinal column** is made up of **33 vertebrae**, divided into three regions: - **Cervical (neck)** - **Thoracic (upper back)** - **Lumbar (lower back)** - **Intervertebral discs** separate most vertebrae, absorbing shock and distributing force. - The spine can perform **flexion, extension, side bending, and rotation**. - **Poor posture** and body mechanics can **damage the vertebrae and discs**, leading to **pain and disability**. **2. Anatomy and Function of Core Musculature:** - The **core muscles** include: - **Abdominals** - **Back extensors** - **Lateral trunk flexors** - **Diaphragm** - **Pelvic floor** - **Hips** - The **core** forms a **3D cylinder** encompassing the body's center of gravity, supporting the **lumbar spine, pelvis, and hips**. - Core muscles are divided into: - **Mobilizers** (superficial, produce movement) - **Stabilizers** (deep, provide stability to the spine) - The **local stabilizers** (e.g., **lumbar multifidus**) are **deeply located**, while **global stabilizers** (e.g., **rectus abdominis**) are **superficial and span multiple vertebral levels**. **3. Causes and Consequences of Back and Neck Pain:** - Most back and neck pain is due to **lifestyle choices**, such as **poor posture** and **bad body mechanics**. - Other causes include: - **Prolonged sitting** - **Improper lifting techniques** - **Being overweight/obese** - **Disc herniation** is a common cause of back pain. It occurs when the **nucleus pulposus** (the disc's inner gel) pushes through the **outer fibrous ring**, often due to **degenerative processes** over time. - **Degenerative disc disease** is another common cause, particularly in the elderly, due to **loss of water content** in the discs, leading to **nerve impingement**, **bone spurs**, and **arthritis**. **4. Importance of Good Posture and Body Mechanics:** - **Good posture** allows for **even distribution of force**, improving **shock absorption** and **minimizing muscle tension**. - **Poor posture** (e.g., slouching, forward head positions) causes: - **Muscle imbalances** - **Trigger points** leading to headaches or referred pain - **Degenerative changes** in the neck - **Prolonged sitting** (especially with poor posture) and using vibrational tools (e.g., truck drivers) increases the risk of back pain. - **Proper body mechanics** (such as lifting correctly) protect the **lumbar vertebrae** and **sacrum** from injury. **Elements of Good Posture:** **1. Sitting:** - **Sit upright**, with **chest lifted**, **shoulders back**, and **lower back slightly arched**. - Knees should be **slightly lower than the hips**, and feet supported on a firm surface. **2. Standing:** - **Stand upright** with a slight bend in the knees and feet **shoulder-width apart**. - **Alternate weight** between legs if standing for prolonged periods. **3. Lying:** - **Use a pillow** between your knees when lying on your side or under your knees when lying on your back to support proper spinal alignment. **Elements of Good Body Mechanics:** **1. Reaching:** - **Avoid twisting and straining** when reaching for objects. - **Use a stool or ladder** when working with arms above the head. **2. Carrying:** - **Keep the load close to the body** and **centered**. - For larger loads, **divide them** between both hands or **alternate sides** if carrying on one shoulder. **3. Lifting:** - **Bend at the knees**, **keep a slight arch in the lower back**, and **lift with the legs**. - **Avoid twisting** or bending at the waist. **Exercises for Back and Neck Health:** The guide provides **exercises that can be performed seated or lying down** to stretch and strengthen core muscles and relieve stress from poor posture. **Chair Exercises:** 1. **Neck Retraction**: - **Retract your chin backward** and hold for **5 seconds**, focusing on proper spinal alignment. 2. **Shoulder Blade Retraction**: - **Draw shoulder blades together** and hold for **5 seconds**. 3. **Abdominal Stretch**: - **Gently push the hands against the lower back** to stretch the abdominal muscles. 4. **T-Spine Rotations**: - **Rotate and dip** to each side from the seated position, promoting spinal flexibility. 5. **Hamstring Stretch**: - **Extend legs fully** while seated and bend forward from the hips to stretch the back of the legs. 6. **Ankle Mobility**: - Perform **ankle rotations** to improve flexibility and circulation. **Core Exercises for Back Health:** 1. **Cat-Cow Stretch**: - **Arch and dip the back**, alternating between "cat" and "cow" positions. 2. **McGill Curl-Up**: - Strengthens the **rectus abdominis** by **lifting the shoulder blades off the mat**, with variations for more advanced control. 3. **Side Plank**: - Strengthens the **obliques** and stabilizes the core by **lifting the hips** while lying on one side. 4. **Hip Bridge**: - Strengthens the **gluteal muscles** and **hamstrings**. Advanced versions involve **lifting one leg** while in the bridge position.