PEPC 10_Fundamental Movement for Health and Fitness Transes PDF

A.G.S - D3 Sense that lets us perceive the location and movements of our MODULE I: Introductory body parts Lecture Muscle Mem...

A.G.S - D3 Sense that lets us perceive the location and movements of our MODULE I: Introductory body parts Lecture Muscle Memory Benefits of regularly practicing movement routines in your exercise Recall movements automatically regimen after repeated practice Maintain consistency in their Reduced risk of injury movements primarily through Increased cardiorespiratory levels repeated practice Improved flexibility Improved muscular strength Tendons Physical Activity Readiness Fibrous connective tissue Questionnaire (PAR-Q) Structure that connects muscle to the bone Series of questions that determines the need for doctor's Elasticity consultation before starting a physical activity program The ability of a muscle to return to its original length after being Overall good health and well-being is stretched summarized by How are movement routines Health related fitness connected to your well-being? components (muscular strength; muscular endurance; Affects health-related cardiorespiratory endurance; components flexibility; and body composition) Alleviates stress Improves self-perception and What does regular performance of confidence exercise routines do? Before a Workout Muscle memory Progression Warm Up and Stretching - to Adaptation prepare for activity and avoid injury Proprioception  Different - warm up is to elevate heart rate, and prepare the synovial fluids Stretching - enhance mobility and flexibility Types of Stretching Dynamic - moving stretches that extend the muscles Static - position is held steady Ballistic - using momentum, sometimes bouncing Major Regions of the Body Functions of muscle relating to human movement Produce skeletal movement Maintain posture and body position Assist in joint stability Importance of Learning Body Planes Crucial for diagnosing musculoskeletal disorders - helps in describing the location of injuries Provides a universal language for professionals in the industry Major Regions of the Head, Neck, and Trunk Introduction: The Human Body Major Regions of the Limb Anatomy Directional Terms It is used by teachers, medical personnel, anatomists, strength Body Region and conditioning trainers, exercise specialists, and coaches It is always assumed that the that will allow them to explain body is in a standard position, the exactly where one body structure anatomical position, in which the is in relation to another. body is standing upright with Directional terms are used to upper limbs at the sides and describe the relative position of a palms of the hands facing body part in relationship to forward. another body part. Anatomical Position Naming the various parts of the human body required anatomists to develop a reference position, so that structures and areas of the body could be described in relation to each other. This anatomical position refers to a person standing erect with the head, eyes, and palms facing forward. The feet are together with the toes pointing forward and the arms are hanging by the sides.  Body Planes and Sections Anatomy Directional Terms The three main planes that transect or divide the human body into sections make it easier to describe the locations of body parts and movements. Planes of Motion Three imaginary lines drawn through the body form the planes. Movements parallel to a line fall within its plane. Forward-backward movements occur within the sagittal plane, Sagittal Plane Movements side-to-side movements fall within the coronal or frontal From anatomical position, the plane, and rotational movements three primary movements occur within the transverse plane. occurring in the sagittal plane are flexion, extension, and hyperextension. and dorsiflexion and plantarflexion. Flexion includes anteriorly directed sagittal plane rotations.  Extension is defined as the movement that returns a body segment to anatomical position from a position of flexion. Hyperextension is the rotation beyond anatomical position in the direction opposite the direction of flexion. Transverse Plane Movements Body movements in the transverse plane are rotational Frontal Plane Movements movements about a longitudinal axis. The major frontal plane rotational Transverse plane movements movements are abduction and include left and right rotation, adduction. medial and lateral rotation, Abduction= (abduct meaning "to supination and pronation, and take away") horizontal abduction and Adduction= (add meaning "to adduction. bring back") Frontal plane movements include abduction and adduction, lateral flexion, elevation and depression, inversion and eversion, and radial and ulnar deviation. Common Movements It is important to understand the nature of the plane along which a section was made in order to Essential Things to Take Note: understand the three-dimensional structure of an object being Midsagittal- left and right observed. Frontal- front and back (abduction and adduction) Transverse- up and down (circumduction) Flexion, extension, hyperextension Inversion (inward midline) and eversion (outward midline) MODULE II: The Skeletal System: Parts, Divisions, Classifications, and Articulations The Skeletal System  The human skeleton is an ACTIVE and LIVING TISSUE that performs simple to complex functions Overall Functions of Bones Support of the body Protection of soft organs Movement due to attached skeletal muscles The human body has a total of Storage of minerals and fats 206 bones, most of which are Blood cell formation paired- right and left arm/leg Parts of the Skeletal System Bones (skeleton) Joints Cartilages Ligaments (bone to bone) (tendon=bone to muscle)  Classification of Bones on the Basis of Shape Bones of the Human Body Two basic types of bone tissue 1. Compact bone 1. Long- bones are longer than they are wide (arms, legs) Homogeneous 2. Short- usually square in shape, cube like (wrist, ankle) 2. Spongy bone 3. Flat- flat, curved (skull, Sternum) 4. Irregular- odd shapes (vertebrae, Small needle-like pieces of bone pelvis) Many open spaces Types of Bone Cells Osteocytes Mature bone cells Osteoblasts Bone-forming cells Osteoclasts Bone-destroying cells Break down bone matrix for remodeling and release of calcium Bone remodeling is a process by both osteoblasts and osteoclasts Divisions of the Skeleton The human adult skeleton is composed of two distinct divisions: the axial skeleton and the appendicular skeleton. The Changes in the Human Skeleton axial (ak-se-al) skeleton consists of the bones along the In embryos, the skeleton is longitudinal axis of the body that primarily hyaline cartilage support the head, neck, and During development, much of this trunk. cartilage is replaced by bone The appendicular Cartilage remains in isolated (ap-en-dik-u-lar) skeleton areas consists of the bones of the Bridge of the nose upper limbs and pectoral girdle Parts of ribs and of the lower limbs and pelvic Joints girdle. Knowledge of surface bony features is essential for understanding the origins and insertions of skeletal muscles discussed in the muscular system.  The Appendicular Skeleton Bones of limbs and bones that anchor them to the axial skeleton Appendicular skeleton: 1. pectoral girdle (clavicle, scapula) 2. upper limbs (arms) 3. pelvic girdle (sacrum, coccyx) 4. lower limbs (legs) Articulation- where joints meet, connect, and are formed The Axial Skeleton Forms the longitudinal part of the body Divided into 3 parts 1. Skull 2. Vertebral Column 3. Rib Cage Articulations: Joints  A joint, or articulation, is the place secretes a lubricant known as where two bones come together. synovial fluid. Fibrous- Immovable: connect bones, no movement (skull and pelvis) Cartilaginous- slightly movable, bones are attached by cartilage, a little movement (spine or ribs) Synovial- freely movable, much more movement than cartilaginous joints. Cavities between bones are filled with synovial fluid. This fluid helps lubricate and protect the bones. Immovable Joint Types of Synovial Joints Based on Shape Synovial Joint (Freely Movable) At these joints, the articulating bone surfaces are covered with articular cartilage, an articular capsule surrounds the joint, and More Examples of Synovial Joints a synovial membrane lining the interior of the joint capsule  Parts 2 and 3: Identification and Location The Skull 8 sutured bones in cranium Facial bones: 13 sutured bones 1 mandible Cranium encases brain attachments for muscles sinuses Major Joints in the Body The Hyoid Bone The only bone that does not Essential Things to Take Note: articulate with another bone Serves as a moveable base for Axial- protection of internal the tongue, and other muscle organs attachments Appendicular- for movement  Structure of a Vertebrae Vertebrae are divided into three The Vertebral Column groups: cervical, thoracic, and lumbar vertebrae. Vertebrae separated by intervertebral discs made of cartilage The spine has a normal S curvature Each vertebrae is given a name according to its location Lumbar Vertebrae The five lumbar vertebrae (L1-L5) have heavy, thick bodies to support the greater stress and  weight that is placed on this region of the vertebral column. Coccyx Sacrum The most inferior part of the The sacrum (sa-k rum) is vertebral column is the соссух composed of five fused sacral (kok-six, or tailbone, which is vertebrae (S1-55). It articulates formed of three to five fused with the fifth lumbar vertebra and coccygeal vertebrae. forms the posterior wall of the pelvis. Thoracic Cage Vertebral Column: Movement Ribs Thoracic Vertebrae sternum Costal cartilages It provides protection for the internal organs of the thoracic cavity and supports the superior trunk, pectoral girdle, and upper limb.  True ribs are directly attached to the sternum (first seven pairs) Appendicular Skeleton Three false ribs are joined to the 7th rib Pectoral Girdle (clavicle and Two pairs of floating ribs scapulae) Upper Limb (humerus, radius, ulna, carpals, metacarpals, and phalanges) Pectoral Girdle Thoracic Wall Movement (clavicle and scapulae)  Figure 1- pectoral girdle Figure 2- posterior view of scapula Figure 3- lateral view Scapula Scapular Movements The scapulae (skap-u¯-le, singular, scapula) are flat, triangular bones located on each side of the vertebral column, but they do not articulate with the axial skeleton. Instead, they are held in place by muscles, an arrangement that enables freedom of movement for the shoulder joints. Upper Limb Upper Limb (humerus) The humerus (hu-mer-us) articulates with the scapula at the shoulder joint, and the ulna and radius at the elbow joint. Complete View: Scapula  bones that are numbered I to V starting with the metacarpal adjacent to the thumb. The bones of the fingers are the phalanges. Upper Limb (radius and ulna) ULNA- The ulna (ul-na) is the medial bone of the forearm. RADIUS- The radius (ra-de-us) is the lateral bone of the forearm. Upper Limb: Movement Upper Limb: Hand Movement Upper Limb The carpal (kar-pul) bones, or wrist bones, consist of eight small bones. The metacarpals, bones of the Pelvic Girdle palm, consist of five metacarpal  The pelvic girdle consists of two coxal bones, or hip bones, that The Lower Limb support the attachment of the lower limbs. The bones of the lower limb must support the weight of the entire body, thus, these are the largest and heaviest of the bones. The lower limb consists of: The Pelvic Girdle The thigh The leg The foot Each lower limb is formed by 31 Pelvic Girdle: Male and Female bones. Carries the entire weight of the erect body Bones of lower limb are thicker and stronger than those of upper limb Divided into three segments: Thigh, leg, and foot Pelvic Movement Femur The femur, or thigh bone, is the largest and strongest bone in the body.  The patella, or kneecap, is Fibula (Lateral) located anterior to the knee joint. The fibula is the slender, lateral bone in the leg. The proximal head articulates with the lateral surface of the tibia but is not involved in forming the knee joint. Patella Imbeder in some bone that secures the quadriceps muscles Protects the knee anteriorly Lower Limb: Movement Improves leverage of the thigh muscles across the knee Tibia (Medial) The Foot The tibia, or shinbone, is the larger of the two bones of the leg. Tarsus- ankle It bears the weight of the body. Metatarsus- instep Phalanges- toes  Support the body weight Foot Movement MODULE III: Muscular Anatomy Muscular System Skeletal muscles are the organs of the muscular system. They are called skeletal muscles because most of them are attached to bone Bones in the Axial and Appendicular Skeletons Skeletal muscles are the organs of the muscular system. They are  called skeletal muscles because most of them are attached to bone. Function Locomotion Posture Respiration Communication Constriction Heart beat Body heat regulation Properties of Muscle Extensibility Elasticity Contractility Nervous System THE NERVOUS SYSTEM is the primary coordinating and controlling system of the body Divisions: Origin and Insertion / Muscle Interaction Central Nervous System Peripheral Nervous System The movable attachment of a muscle is called the insertion, and the immovable attachment is called the origin. When a muscle contracts, the insertion is pulled toward the origin. A group of muscles producing an action are called agonists, and  the opposing group of muscles Mobility are called antagonists. Muscles allow you to move; when muscles contract, they allow you to perform movements Gross/large movement includes walking, running, and swimming Fine/small movement includes writing, using your phone, talking Naming Skeletal Muscles Action: Some muscle names include references to their actions in the body Attachment: The points of origin and insertion of some muscles Location: Certain muscles have a reference to location in their names Major Skeletal Muscles Shape: The name of certain muscles include references to A. Anterior View their shape Front Size relationship: Sometimes muscle names describe a muscle's size in relation to others An Overview of the Muscular System  Face Facial Expression and Mastication Muscles that Move the Pectoral B. Posterior View Girdle Back Actions of the Scapular Muscles The scapular muscles perform two functions: (a) stabilizing the scapula when the shoulder complex is loaded and (b) moving and positioning the scapula to facilitate movement  Muscles that Move the Wrist and Fingers Muscles in the Abdominal Wall (and for breathing) Muscles that move the Arm Muscles that move the Thigh Muscles that move the Forearm Muscles that move the Legs Muscles that move the foot and toes Eccentric Contraction — produces tension while lengthening. This is when you bring down your weight in a controlled manner. The Working Muscles Isometric- the muscles stay the same length as they contract. There is no movement, so the ends of the muscles stay the Muscle Movement same distance apart. The stabilizing muscles hold Isotonic contractions generate parts of the body steady. force by changing the length of the muscle and can be concentric contractions or eccentric contractions. Concentric Contraction— produces tension while shortening to overcome external Muscles are Interconnected resistance. This is normally what is focused on when going to the How do muscles work together? gym.  Muscles contract. If one muscle Tendons join muscle to bone. contracts to bring two bones Ligaments join bone to bone. together, another muscle is needed to contract the bones apart again. MUSCLES ALWAYS WORK IN PAIRS Humans need large numbers of pairs of muscles to work together in different ways for even simple body movements. Muscles take on different roles depending on the movement they are performing. Muscle Review: Shoulder / Pectoral Girdle How are muscles attached to bones? Muscles are usually attached to 2 or more different bones. The muscle fibers end in a strong, white flexible cord, called a TENDON. At the bone, the fibers of the tendon are embedded in the PERIOSTEUM of the bone. It anchors the tendon strongly and spreads the force of the contraction. Muscle Review: Elbow and Forearm Muscle Review: Wrist Muscle Review: Ankle and Foot Muscle Review: Abdominal Wall Muscle Review: Hip Joint