UNIT-2-PATHFIT-1-2024-2025 Physical Activities Towards Health and Fitness PDF

| Physical Activities Toward Health and Fitness 48 2 (PATHFIT-1) Movement Competency Training UNIT 2: THE HUMAN MOVEMENT 2.0 Intended Learning Outcomes a. Comprehend to acquire a better knowledge of the sciences related to Human movement. b. Relate the connections of the body parts to its good posture, lifting position, and correct alignment of the body in anatomical position through body movement. c. Describe the functions, classes of bones, muscles, and the structure of the skeletal system in the movement and the body shape. d. Builds different movement relation to anatomical structure, positions, planes anatomy of the body, and terms used to describe joint movements. e. Demonstrate proper body movements in locomotor, axial, or non-locomotor and apply the proper command in the fundamental position of hand and arm movements. 2.1. Introduction Specific skills are a basic activity or movement of man. We start moving during conception and stop at death. A baby’s first movements inside the womb are called “quickening”. These movements change as the baby develops, the common movement or natural skills of the babies are arm-leg flexing-stretching, rooting, sucking, and tonic neck reflexes. So, these are developmental responses in accordance with the training and reactions of people surrounding him. As months passed by, babies start to manipulate things like tumble, crawl, stand, and walk. These motor movements are a normal part of their development and gradually increase as babies grow old. During childhood, they learn a more complex and wider range of motion, balance, muscle strength, coordination, and endurance. They become more aware of adjusting their move according to the situation, places, events, and people they encounter. The role of exercise in games, gymnastics, sports, dance, and outdoor activities has been established not just as part of exploring learning, but as the basis for overall healthy social and social development. During adulthood, human movements develop more complicated but more accurate and precise motor skills as necessary for daily activities. Body movements like standing, bending and stretching, walking and running, jumping, and muscle control are simple basic skills that must be learned and mastered. However, basic skills of body movements are the building blocks necessary for more complicated physical activities of the following: playing games, gymnastics, sports, exercising, dancing, and outdoor activities under physical education that require a combination of simple and fundamental body movement or of the very basic movements. Physical development of movement is the foundation of physical education. Experiencing and developing a wide range of fundamental or basic to specialized more complicated movement skills, self-confidence, self-awareness, and personality in general are needed in having a healthy lifestyle. Movement education refers to a wide variety of experiential activities where one learns the capabilities of their body through movement competency training. The main focus of movement education is to enhance the basic skills and proper command C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 49 2 (PATHFIT-1) Movement Competency Training of the different motor skills of the learners through movement. It also includes the understanding of movement concepts such as body awareness, qualities of movements, spatial awareness, types of movement, and refinement of basic and advanced movement. 2.2 Topics/Discussion (with Assessment/Activities) 2.2.1 Sciences Related to Human Movement Acquiring better knowledge there are different branches of study that correlate physical education to science. Five branches that correlate with physical education: Sports Biomechanics Kinesiology (Sports Biomechanics) refers to the science of human movement. According to Robert Barlett, it aims to reduce the risk of having an injury and to improve the performance of an individual. Exercise Physiology deals with the study of internal systems and how they are affected by science and body movements. It teaches exercises and their adjustment as aligned to the body system in order to lessen or avoid the risks of injuries, fractures, and other physical harm that may happen and the remedies to be applied in case they occur. Sports Psychology focuses on the study of human behavior that affects sports performance, exercise, and other physical activities. Anatomy is the branch of biology concerned with the study of the structure of organisms and their parts that work together to produce movements. Epidemiology is related to the branch of medicine that deals with the incidence, distribution, and possible control of diseases and other factors relating to health. Different factors affect movement-physiological, psychological, sociological, physical, nutrition, hydration, and rest. Physiological factors Parts and functions of the different parts of the body can affect human movement. Several components of physical fitness such as cardiovascular endurance, muscular strength and endurance, agility, and flexibility have their own limitations. Their limit basically depends on the ability of the physical body to self-develop in the daily account of physical exertion at work. Psychological factors Fear, anxiety, anger, high morale, and self-confidence are some of the factors that can affect the movements of an individual. We tend to move freely and relaxed when we are confident but tend to be tensed and reluctant when afraid or tensed. More often, we tend to be so passive and unmoved in times of trouble and distress. Sociological factors Membership in a group can influence participation. For example, if your family loves to play or is engaged in some physical activities, there is a bigger possibility that you do physical activities for pleasure. The type of people, their interests, their abilities, and their potential always define the type of activities you have. After all, environments have a great influence on our lifestyle. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 50 2 (PATHFIT-1) Movement Competency Training Physical factors Body composition, injuries, and rest are factors that hinder human movement. Obese people have difficulties doing movements because of their weight and injured people cannot move their body parts properly because of pain. Naturally, physically fit individuals have management and control over their movements because they can carry their bodies. Nutrition, Hydration, and Proper Rest People who have proper nutrition and a well-rested body are stronger and can engage in a wider variety of activities compared to those who are malnourished and tired. Parts of the Body Our body is the ultimate mover that makes us either enjoy or hate life. Each part has its own function each one depends on one another. The deficiency or injury of one part impairs normal movement. It is therefore very necessary to be very aware of each body part and its functions for better mobility. Knowing the parts of the body and understanding how it moves can contribute to an effective performance in any physical activity. Identifying the different body systems responsible for movement, and knowing their capabilities and limitations, are essential in physical education. Basic Parts of the Body C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 51 2 (PATHFIT-1) Movement Competency Training Background Knowledge of the Basic Parts of the Body I. The Body The body has four divisions. They are the: Head Trunk - Chest region - Waist - Abdominal region - Hip region - Buttocks - Back – upper back and the lower back Upper Extremities or Arms: - Hands – fingers, palm - Wrist - Arms - Shoulder girdle Lower Extremities - Feet – toes, heels - Ankles - Legs – thigh, hamstrings, lower legs, knees Nowadays, an individual tends to engage in different activities, and one also experiences stress, anxiety, fatigue, and related illness that leads to an “injured” body. So, everyone should know the importance of having a good posture, correct alignment, and proper placement. Things to Remember for Good Posture Good posture is the proper alignment of body parts whether in standing, walking, sitting, or running. ❖ A Good Standing Posture: ✓ Chin parallel to the floor ✓ Feet parallel, toes pointed forward ✓ Rib cage lifted, “tummy in”, shoulders relaxed ✓ Ears above the middle of the shoulder ✓ Arms at the side of the body ❖ the Mechanics of Walking: ✓ assume a good standing posture, toes pointed forward, and walk in two parallel lines, one for the right foot and one for the left foot. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 52 2 (PATHFIT-1) Movement Competency Training ✓ The weight of the body falls on the heels of the foot first and then it rolls to the balls of the foot. ✓ Swing arms moderately forward and backward. ✓ Knees slightly flexed. ❖ the Mechanics of Sitting: ✓ with your back towards the chair, place one foot under the chair. ✓ Bend the trunk slightly forward and reach far back the chair. ❖ In the Lifting Position ✓ Bend the knees and hips. ✓ Bend from the waist with legs straight. ✓ Hold objects close to the body. Source: Physical Education Principles of Movement Enhancement, Gymnastics Book Importance of Correct Alignment Alignment is the position of the body before the movement starts. It is important to have correct alignment to avoid strain on the muscles, fatigue, or injury. The muscles must be in condition and in balance to avoid misalignment of the skeletal framework. It also maintains the proper relationship between the structures of the body. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 53 2 (PATHFIT-1) Movement Competency Training Key Points of the Alignment Every individual has a different alignment and body structure. To know if the body has a correct alignment, you can follow the following key points of alignment of the body’s different structures. Skeletal Structure and its Parts A correct alignment will help every individual to do and perform specific activities efficiently and effectively. It will help to maintain awareness of how to take care of the body properly. Benefits of Proper Placement ✓ Perform tasks or activities with proper form. ✓ Prevent stress, anxiety, and fatigue. ✓ Prevent postural deviation. ✓ Prevent muscle strain and pain. ✓ Contribute to good appearance. Body Shapes Humans can be classified into three body shapes (somatotypes). Neither dieting nor overeating will change a person’s basic body type, but it can superficially change the shape by altering the amount of fat stored. Exercise can affect body shape but cannot alter a person’s somatotypes. So, body shapes or body types are a physique classification that distinguishes certain physiological and personality traits. A good physique boosts an individual’s C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 54 2 (PATHFIT-1) Movement Competency Training morale and self-confidence. On the other hand, people who don’t have a good physique are more conscious about their appearance and have low self-esteem. William Sheldon is an American psychologist who is known for his theory on associating physique with personality and delinquency. Ernst Kretschmer is a German psychiatrist who proposed the types of physique similar to Sheldon’s Classification, namely: ▪ Asthenic (thin, small, and weak), ▪ Athletic (muscular, large-boned), and ▪ Pyknic (stocky, fat) Body Types Ectomorph – lean, angular, delicate in appearance and low in fat. Mesomorph – muscular, evenly proportioned with a strong frame. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 55 2 (PATHFIT-1) Movement Competency Training Endomorph – soft, round body with a tendency to store fat. Sheldon’s Body Types Characteristics Ectomorph (Asthenic) Lean, slim shallow-chested, and tall in proportion to their weight; has difficulty in building muscle. Mesomorph (Athletic) A muscular individual with broad shoulders, well-developed chest, robust, and strong: has good metabolism and responsive muscle cells. Endomorph (Pyknic) A broad, rounded figure, large head, heavy neck, and ruddy face; has a high tendency to store body fat. Sheldon also pointed out that there are no absolutes in the classification of body types, so, body builds represent a variation of all types. The theory approved by Cureton, Sheldon and said that there can never be a perfect classification of body types. An individual may have a scale between ectomorph (asthenic) and mesomorph (athletic) or between mesomorph (athletic) and endomorph (pyknic). The parts of the body do not really have definite and exact patterns or standard built. Classification is therefore assumed on the nearest character trait perceived by vision. Within certain limits, body types may be used as an indication of athletic ability. Example: Mesomorph (athletic) and Endomorph (pyknic) type is usually interested in sports such as basketball, American football, and rugby. Ectomorph (asthenic) and Mesomorph (athletic) prefer to play athletics and swimming events. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 56 2 (PATHFIT-1) Movement Competency Training Somatotyping or body classification may not be reliable in the selection of athletes, but we can use them as basic in spotting potential athletes or classifying physical education activities to involve in. Source: The Human Body ATLAS Now, it is clear that each part of the body has its distinctive function separately but coordinately towards healthy, wellness of life. If one malfunctions all other parts are being affected. One has to take care of each part by knowing how the dos and don’ts in terms of food intake and physical activities. What to Reflect and Understand? The following questions will give you a deeper understanding of how you know the differences between the upper and lower extremities of the human body. Let’s do this... Essay: Explain your answers to the following questions (10 pts.). Write your answer on your answer sheet activity. Table A No. 2.2.1 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ 1. Elaborate on the differences in the anatomy of the upper and lower extremities of the human body-related movement. (5 pts.) 2. Compare and contrast the three body types and their movements according to Sheldon. (5 pts.) C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 57 2 (PATHFIT-1) Movement Competency Training 2.2.2 The Skeletal System The skeletal system consists of the bones of the body, as well as a network of tendons, ligaments, cartilage, and connective tissues that bind them. They perform vital functions of support, protection, motion, blood cell production, calcium storage, and endocrine regulation. An adult human being has 206 bones, 177 of which are engaged in voluntary movement babies have around 270. The bones of children are more flexible than elder people because they contain more animal matter than mineral matter. Joints made the movement possible and are basically of two kinds: ball and socket joints (i.e., shoulder and hip) and hinge joints (i.e., elbow, knee, and finger). Movements under the ball and socket joints are rotating, circling, and twisting. On the other hand, stretching and bending are the movements of the hinge joints. Source: Physical Education Principles of Movement Enhancement C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 58 2 (PATHFIT-1) Movement Competency Training Functions of the Skeletal System Structural functions - It supports the body. - It protects the delicate organs in the body. - Bones serve as attachments for the skeletal muscles. - Bones are rigid levers of the locomotor. Physiological functions - Provide a site for blood formation (hematopoiesis). - Plays a role in the immune function. - (White blood cell formation) - Serve as a storehouse for calcium and phosphate which are essential for nerve conduction, blood clotting, and energy formation. The skeletal is divided into two main groups: Axial Skeleton The axial skeleton comprises the skull, vertebral column, rib cage, and sternum. The skull forms a protective shell for the brain and sensory organs, with the lower part of the skull giving form to the face. The base of the skull joins with the first vertebra of the spine, the atlas; the articulation of the two bones allows a range of movements, including nodding and sideways movement. Openings in the skull accommodate the eyes, nose, ears, and mouth. The bones of the skull have unique joints, called sutures, which interlock and are then firmly held together with fibrous connective tissue. The vertebral column (spine) is a tower of bones, called vertebrae, each separated by a cushioning pad of cartilage called the intervertebral disk. While individually each vertebra has extremely limited movement, collectively the vertebrae create a highly mobile unit. When required, the spine becomes a Figure 1 C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 59 2 (PATHFIT-1) Movement Competency Training rigid unit, held firm by the back muscles, so that activities such as lifting can be performed. The ribs of the thoracic cage join with the vertebrae at the back and encircle the heart and lungs. The first seven ribs, join to one another and then attach to the last true rib. The remaining two ribs, the floating ribs, do not extend to the front. Appendicular Skeleton The appendicular skeleton includes the limb bones of the arms and legs and the girdles that connect them to the axial skeleton, the shoulder girdle, and the pelvic girdle. The bones of the arm (humerus, radius, and ulna) and the leg (femur, tibia, and fibula) are all long bones. With a similar structure, the bones of the hands and feet comprise 14 bones in the fingers and toes; the wrist has 8 bones, the ankle has 7; and there are 5 bones in both the palm of the hand and the sole of the foot. Due to the load-bearing requirements placed on the lower limbs, the pelvic girdle is joined to the axial skeleton at the sacroiliac joint, a relatively rigid joint, whereas the connection of the shoulder girdle is far less restricting, being mostly connected to the rib cage by muscle, it is only stabilizing connection provided by the collar bone. Figure 2 Source: The Human Body ATLAS C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 60 2 (PATHFIT-1) Movement Competency Training Bone Classification Bone Features Function (s) examples Classification Long Cylinder-like Leverage Femur, tibia, shape, longer than fibula, metatarsals, it is wide. humerus, ulna, radius, metacarpals, and phalanges. Short Cube-like shape, Provide stability Carpals, tarsals approximately support, while equal in length, allowing for some width, and motion. thickness. Flat Thin and curved Points of Sternum, ribs, attachment for scapulae, cranial muscles, bones. protectors of internal organs. Irregular Complex shape Protect internal Vertebrae, facial organs. bones Sesamoid Small and round; Protect tendons patellae embedded in from compressive tendons. forces. The Main Parts of the Skeleton Appendicular Skeleton Axial Skeleton Shoulder girdle Skull a. The makeup of two clavicles a. Made up of 28 bones. and two scopulas. b. Only linked by muscles to our b. There are also 14 bones in the vertebral column, this gives us face and six in the ear. great flexibility in our arms c. Fused together in early and shoulder. However, it childhood. limits the force we can use. d. Protects the brain, eyes, and ears. e. Balance mechanisms found in the ears. Arms Sternum a. Humerus, radius, and ulna. a. a large flat bone at the front of b. There are eight carpal bones in the ribcage. the wrist. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 61 2 (PATHFIT-1) Movement Competency Training c. Five metacarpal bones in the b. Helps to make the rib cage hand. stronger. d. 14 phalanges in each hand. Hip girdle Ribs a. Made up of two halves, each a. Made up of 12 pairs joined to formed by three bones, which the vertebral column. are fused together on each side. b. Forms a very stable joint with b. Seven pairs are joined to the the vertebral column and sternum. passes the weight of the body to the legs. c. Supports the lower abdomen c. Three pairs are joined to the and provides a strong joint for seventh rib (false ribs). the femur. d. The female pelvis is wider and d. Two ribs are unattached shallower than the male (floating ribs). pelvis. This is to make e. the ribcage protects our lungs childbearing easier, but it does and heart. make running less efficient. Legs a. Femur, tibia, and fibula. b. There are seven tarsals in each foot. c. Five metacarpals in the foot. d. 14 phalanges in each foot. Source: Health Optimizing Physical Education C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 62 2 (PATHFIT-1) Movement Competency Training What to Reflect and Understand? This activity will give a deeper understanding of the importance of the skeleton. Let’s do this... Directions: Identify all the bones that belong to the axial and appendicular skeleton. Write your answer on your answer sheet activity. Table A No. 2.2.2 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ Axial Skeleton Appendicular Skeleton Bones Structure ▪ Compact bone forms the external layer of the bones of the body. It provides support for bearing weight. Cancellous (Spongy bones) - consists of a three-dimensional lattice composed of beams or struts of bone called “trabeculae”. The trabeculae are oriented to provide strength against the stresses normally encountered by the bone. ▪ Medullary cavity - the term "medulla” is a Latin word for middle, which describes. the space occupying the middle of the bone. This is the cavity within a bone where a soft and flexible substance called marrow is stored. ▪ Epiphyseal line is the line of junction of the epiphysis and diaphysis of a long bone it is where bone growth in length occurs. C. M. D. Hamo-ay Figure 3 | Physical Activities Toward Health and Fitness 63 2 (PATHFIT-1) Movement Competency Training Classification of bones according to shape Long bones – contain a diaphysis with a medullary canal. Short bones – are relatively small and thick. Flat bones – are plate-like, irregular bones that are oddly shaped. Sesamoids – are found within tendons and joint capsules and the shape is like a sesame seed. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 64 2 (PATHFIT-1) Movement Competency Training Irregular bones – irregularly shaped bones like bone in the vertebral column. Source: Health Optimizing Physical Education What to Reflect and Understand? This activity will assess your knowledge in ensuring the conduct of physical activities by learning through remembering, understanding, analyzing, and organizing the importance of bone structure. Let’s do this... Directions: Refers to Figure 3 and classify the bones according to shape. Write your answer on your answer sheet activity. Table B No. 2.2.2 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 65 2 (PATHFIT-1) Movement Competency Training Joints are the articulations between bones and long with bones and ligaments. This bone articulation makes the movement of body parts possible. The articular system is composed of ligaments, tough, fibrous connective tissues anchoring bone to bone. Classification of Joints Enarthrodial (Ball and socket joint) is a synovial joint in which the rounded or spheroidal surface of one bone (‘ball’) moves within a cup-shaped depression (‘socket’) on another bone, allowing greater freedom of movement than any other type of joint. Ginglymus (Hinge joint) is a synovial joint that allows movement in only one plane, through the presence of a pair of collateral ligaments that run on either side of the joint. Examples are the elbow and the interphalangeal joints of the digits. The jaw is primarily a hinge joint, but it can also move somewhat from side to side. The carpal and tarsal joints are hinge joints that also allow some rotary movement. Sellar (saddle joint) joint where the articulating surfaces are reciprocally saddle-shaped and permit movement of all kinds except rotation. Trochoidal (pivot joint) - a joint in which one bone pivots within a bony or an Osseo ligamentous ring, allowing only rotary movement; an example is the joint between the first and second cervical vertebrae (the atlas and axis). Arthrodial (Gliding joint) - a synovial joint in which the opposed surfaces are flat or only slightly curved so that the bones slide against each other in a simple and limited way. The synovial intervertebral joints are gliding joints, and many of the small bones of the carpus and tarsus meet in gliding joints. Called also C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 66 2 (PATHFIT-1) Movement Competency Training the arthrodial joint and plane joint. Condyloidal (ellipsoid) - one in which an ovoid head of one bone moves in an elliptical cavity of another, permitting all movements except axial rotation, skull, ribs, trunk, vertebral column, and pelvic. Hinge Joint – Moving in one plane only, the hinge joint allows actions such as bending (flexion) and extension (straightening) of the elbow. Ball-and-Socket Joint – offering the greatest range of movement of all the joint types, the cup-like socket of the ball-and-socket joint houses the ball-shaped end of another bone. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 67 2 (PATHFIT-1) Movement Competency Training Pivot Joint – the articulation between the first and second cervical vertebrae, the atlas, and the axis, allows rotational movement-this is known as a pivot joint. Gliding Joint – synovial fluid allows the bones of the gliding joint to slide across each other in limited movement. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 68 2 (PATHFIT-1) Movement Competency Training Saddle Joint – a saddle joint allows sliding movement in two directions, offering almost as much movement as a ball-and-socket joint. Ellipsoidal Joint – an ellipsoidal joint allows movement in two directions, such as which takes place at the wrist joint. How do we move? In the word anatomy and physiology, most people assume they are going to be blinded by science. But being aware of what happens within our bodies on a day–to– day basis is important in understanding why we all need some level of exercise, and how it will help ensure, that we choose the right exercise program to help prevent exercise mistakes or injury. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 69 2 (PATHFIT-1) Movement Competency Training Research has shown that regular exercise strengthens bones. Exercise can slow down bone loss and increase bone density. Therefore, it’s important to include activities such as fitness, walking, running, aerobics, weight–training, stair climbing, or step training in your exercise program each week. While improvement can still be made in old age, the most important time to improve bone health is when you are young. Mobile (or movable) as in the knee, hip, or shoulder. Slightly mobile as in the spine. Immobile (unmovable) as in the skull or breastbone. A joint is the point where two bones meet, it is a place where the body needs a certain amount of controlled movement. Some joints need to be strong and some need to be moveable, depending on the job they have to do. More moveable a joint, the weaker and more vulnerable to injury it tends to be. Each joint, has its own natural protective equipment in the form of cartilage and fibrous tissue, fluid sacs, and ligaments, all of which are designed to keep the joint functioning properly. Remember, joints still need to be treated with respect just like any mechanical part. Immovable joints. A formulation of two bones that have been fused together. Such joints are capable of movement by muscular force. For all practical purposes, they could as well not exist, except that they do serve a protective function. A slight movement might occur in the joints, resulting in a cushioning effect when external force is applied. For example, if a blow is struck on the head, the immovable joints of the cranium will permit slight movement. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 70 2 (PATHFIT-1) Movement Competency Training Slightly Movable Joints. These joints are not firmly fixed as are immovable joints, but the structure of bones and connective tissues in and around the joints restricts the range of motion to only a few degrees. Examples of slightly movable joints are those located in the spine. It is also found between the sacrum and ilia, and at the front and back attachments of the ribs. Free Movable Joints. These joints have a comparatively large movement and are of prime importance in motor performances. They are located in the upper and lower extremities. Examples of freely movable joints are the shoulder, elbow, wrist, hip, and knee joints. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 71 2 (PATHFIT-1) Movement Competency Training Joint movement is a combination of rolling, sliding, and spinning of the joint surfaces. The degree of movement within a joint is called Range of Movement (ROM). ROM can be Active, the range can be reached by voluntary movement (AROM), or Passive, the range of movement can be achieved by external means (PROM). Source: The Human Body ATLAS, Health Optimizing Physical Education 2.2.3 Kinds of Joint Movements The following are descriptions of all the movements that occur in the body joints. The descriptions are based on the assumption that the body is in the standard anatomical position, that is the erect position with the palms forward. Flexion (bending) is the movement of a segment of the body causing a decrease in the angle at the point, such as bending the arm at the elbow or the leg at the knee. The trunk and neck can flex forward. Lateral Flexion is bending sideways, and it can occur to both the right and the left. The trunk and neck can also flex sideways. Dorsiflex (Dorsal Flex) is when the ankle is flexed, causing the top of the foot to draw closer to the tibia. Plantar Flexion (actually extension) is the opposite movement at the ankle. Extension (Straightening) is movement in the opposite direction of flexion which causes an increase in the angle at the joint, such as straightening the elbow or the knee. Horizontal Extension (Horizontal Abduction) occurs when the body segment extends through the horizontal plane. In putting the shot, the opposite arms move through the horizontal extension. Abduction is the movement of a body segment in the lateral plane away from the midline of the body, such as raising the leg or the arm sideways. Adduction is the movement of a body segment toward the midline, as moving, the arm from the outward horizontal position downward to the vertical position. Rotation is the movement of a segment around its own longitudinal axis. A body segment may be rotated inward (medially) or outward (laterally). The scapula may be rotated upward or downward and the spine may rotate to the right or the left. Pronation is the rotation of the hand and forearm downward, resulting in a “palm-down” position. Supination is the rotation of the hand and forearm upward, resulting in a “palm-up” position. Inversion is the rotating of the foot turning the sole inward. Eversion is the rotation of the foot turning the scale outward. Protraction (abduction) is the movement of the shoulder girdle away from the midline of the body, resulting in the broadening of the shoulder. Retraction (adduction) is the movement of the shoulder girdle toward the midline of the body, resulting in the narrowing of the shoulders. The clavicle is capable of some rotation at the sternum and accompanies scapular upward and downward rotation. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 72 2 (PATHFIT-1) Movement Competency Training Terms Used to Describe Joint Movements Flexion – movement resulting in a Extension – movement resulting in an decrease of the joint angle, usually increase of the joint angle, usually moving anteriorly in the sagittal plane. moving posteriorly in the sagittal plane. Abduction – movement away from the middle of the body, usually in the frontal plane. Adduction – movement toward the midline of the body, usually in the frontal plane. Lateral flexion – movement away from Rotation – right or left rotation. the midline of the body in the frontal plane. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 73 2 (PATHFIT-1) Movement Competency Training Retraction – the movement of the Protraction – the movement of the scapula toward the spine in the scapula away from the transverse plane. transverse plane. Radial deviation – abduction of the Ulnar deviation – adduction of the wrist wrist in the frontal plane. in the frontal plane. Eversion – the abduction of the feet. Inversion – adduction of the feet. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 74 2 (PATHFIT-1) Movement Competency Training Dorsiflexion – flexing the ankle so that Plantar flexion – extending the ankle so the foot moves anteriorly in the sagittal that the foot moves posteriorly in the plane. sagittal plane. Pronation – combined movements of abduction and eversion. Supination – combined movements of adduction and inversion. Source: Physical Education Principles of Movement Enhancement, Health Optimizing Physical Education 2.2.4 The Different Anatomical Types of Movement The structure of the body provides different movements. These movements are described as paired with one or the opposite direction. Through these movements, individuals can do specific tasks, activities, or actions. The following are the anatomical types of movements: Abduction is a movement away from the midline of a body or a limb, like spreading the toes or fingers apart. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 75 2 (PATHFIT-1) Movement Competency Training Adduction is the movement toward the midline of the body, like bringing the fingers or toes together. Remember that abduction and adduction always refer to the movement of the appendicular skeletal. Angular motion is the movement between two long bones. It can be a forward (flexion) or backward (extension) movement and are a movement toward (adduction) and away (abduction) from the midline of the body. Circumduction is a special type of angular motion described as making circular movements like moving the arm in a loop. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 76 2 (PATHFIT-1) Movement Competency Training Dorsiflexion and plantar flexion refer to the movements of the foot. Dorsiflexion is the movement of the ankle while elevating the sole as if digging into the heel. Plantar flexion is the opposite movement, extending the ankle and elevating the heel as if standing on tiptoes. Elevation and depression occur when a structure moves in a superior of inferior direction. For example, the mandible or the lower jaw is depressed when the mouth is opened and is elevated when the mouth is closed. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 77 2 (PATHFIT-1) Movement Competency Training Extension occurs in the same plane as flexion, except that it increases the angle between articulating elements. In fact, it is the opposite of flexion. An example is extending the arms on both sides. Flexion is the movement in the anterior-posterior plane that - reduces the angle between the articulating elements. One example is when bringing the hand towards the chest; that is, flexing the intervertebral joints of the arms. Gliding occurs when two opposing surfaces slide pass each other, as between articulating carpals and tarsals and between the clavicles and sternum. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 78 2 (PATHFIT-1) Movement Competency Training Opposition is a special movement of the thumb that enables it to grasp and hold an object. Pronation and Supination refer to the rotation of the distal end of the radius across the anterior surface of the ulna. This rotation moves the wrist and hand from palm-facing-front (supination) to palm-facing-back (pronation). Protraction is moving a part of the body anteriorly in the horizontal plane, as in jutting the face forward to gain distance at a finish line. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 79 2 (PATHFIT-1) Movement Competency Training Retraction is the reverse movement of protraction as in pulling the jaw back towards the spine. Rotation involves turning the body or a limb around longitudinal axis, as in rotating the arm to screw in a light bulb. Horizontal Flexion is a body segment that flexes through the horizontal plane. For example, the arm moves through horizontal flexion at the shoulder joint in throwing the discus or in the sidearm pitch. Hyperextension is the extension of a body segment to a position beyond its normal extended position, such as arching the back or extending the leg at the hip beyond its vertical position. (Movement is limited by the strong anterior cruciate ligament.) Circumduction is a circular or cone-like movement of a body segment, such as swinging the arm in a circular movement about the shoulder joint. This kind of movement is also possible in the wrist, trunk, neck, hip, shoulder girdle, and ankle joints. Elevation is when the shoulder is lifted upward as in shrugging the shoulders. Depression is when lowering the shoulder girdle. Source: Physical Education Principles of Movement Enhancement C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 80 2 (PATHFIT-1) Movement Competency Training Joints and Sports To make a skilled sporting movement, the different joints work smoothly together. In order to work well, they must be capable of a full range of movement. To give stability to the joint, the muscles, and ligaments surrounding each joint must be strong enough. The demands of sports place severe stress on our joints. We must warm up thoroughly before the activity and we should cool down afterwards. Joints can be injured as a result of impact, internal forces, or a mixture of both. Common examples include sprained ankles, torn knee ligaments, and dislocated shoulder. Common Terms in Anatomical Structure Medial plane or midline - refers to bilateral symmetry, especially that of the body. Anterior (ventral) - body part going to the front, or in front, e.g., the nose lies anterior to the ears. Posterior (dorsal) - refers to the rear or behind, e.g., the heel is posterior to the toe. Superior (cephalic) - is the body part located above the middle, e.g., the head is superior to the waist. Inferior (caudal) - is the part below the middle part of the body, e.g., the knee is inferior to the chest. Lateral - direction going away from the median plane or midline, e.g., the little toe lies lateral to the big toes. Medial - position towards the median plane or midline, e.g., the little finger lies medial to the thumb. Distal - is body part away from the trunk or root of the limb, e.g., the foot is distal to the knee. Proximal - is close to the trunk or root of the limb, e.g., the wrist is proximal to the hand. Superficial - is close to the surface of the body or skin, e.g., the epidermis lies superficial to the dermis. Deep - is away from the body surface or skin, e. g. subcutaneous tissue passes deep to the dermis of the skin. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 81 2 (PATHFIT-1) Movement Competency Training Anatomical Positions The anatomical position or neutral position is the point of reference for all movements. This position is our guide in understanding certain movement patterns we used to do in our everyday life. Identifying (1) planes, in which movement occurs, and the (2) axes, which take place along the body postures from which we define the movements whether forward, backward, or sideward; is the first step in studying the science of human movement. The anatomical position is: Standing upright Legs together and knee straight. Toes pointing straight forwards. Arms by the side Palms facing forwards Three Planes of Human Anatomy Planes, or the anatomical plane, refers to the hypothetical plane used to transect (to cut across) the human body, in order to describe the location of structures or the direction of movements. Sagittal plane (Anteroposterior) is an action perpendicular to the ground that divides the body into left and right. The midsagittal or median plane is in the middle of the body, it would pass through the middle structures such as the navel or spine. Movements that are almost two-dimensional, such as straightforward walking and running, long jumping, sit-ups, back extensions, and bicep curls take place in this plane. This plane is seen in the up-and-down movements of flexion and extension. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 82 2 (PATHFIT-1) Movement Competency Training Coronal plane (Frontal or lateral) is the action perpendicular to the ground and divides the body into front (anterior or ventral) and back (posterior or dorsal). Leaning from left to right as side bends, lateral raises and movements of the arms and legs during jumping jacks are good examples of this plane. Abduction and adduction movements are included in this plane. Transverse plane (Axial or horizontal) is movement parallel to the ground that divides the body into the top (head, superior, cranial) and bottom (tail, inferior, caudal). Movements in this plane are rotational in nature, such as internal and external rotation, pronation, and supination. Floor-to-overhead diagonals with a medicine ball, and swinging of a bat in baseball and golf clubs are good examples of this plane. When describing anatomical motion, these planes describe the axis along which an action is performed. Most physical activities like sports and dances are not performed straight up and down, or side to side. Many of them tend to combine a mixture of movements in different anatomical planes. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 83 2 (PATHFIT-1) Movement Competency Training Three Axis of Rotation An axis (pl. axes) is a straight line around which an object rotates. It is an intersection of pairs of planes of movement. Also, axes are the imaginary lines of a reference system along which position is measured. Movement at the joint takes place in a plane about an axis. Sagittal Axis passes horizontally from posterior (back) to anterior (front) and is formed by the intersection of the sagittal and transverse planes. Frontal Axis passes horizontally: from left to right and is formed by the intersection of the frontal and transverse planes. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 84 2 (PATHFIT-1) Movement Competency Training Vertical Axis passes vertically from inferior (below) to superior (above) and is formed by the intersection of the sagittal and frontal planes. Source: Physical Education Principles of Movement Enhancement Skeleton System and Sports The whole skeletal system (including bones, joints, ligaments, cartilage, and tendons) contributes to sports performance. Bones protect the body’s organs which may have otherwise been damaged, due to contact and force which is involved in most sports. The function of the skeleton in sports is also to provide rigidity and structure to the body, as well as providing strength to the body. Mostly, sport and exercise which is practiced at a young age, aids in the prevention of osteoporosis (a condition where bones become less dense, and frail) at a later stage in life. This condition puts people at a greater risk of breaks and fractures to bones, as weakening of the bones makes them more susceptible to damage. Movement fundamental is completely necessary in sport, as well as daily life, it is a keystone of functional movement for all individuals. Students, physical educators, and coaches should have an understanding of the different training that identifies and analyzes muscle imbalances for safer, stronger, and pain-free movement. Movement fundamentals have two main concepts; movement concepts and fundamental motor skills. Movement concepts refer to the understanding of movements that allow individuals to adapt and adjust their movements into systematized processes in order to achieve specific movement goals. Specifically, it involves body awareness that knows what part of the body should move and in what way it should move. Also, it refers to the understanding of what the body can do. We should also have space awareness, which is to know where or in what direction the body moves. Movement is based on how wide or narrow the space is and what direction or position of the body can be well utilized with the defined and available area to move in. Effort awareness is another factor to be considered. This refers to the qualities of movement and understanding how the body moves. People move differently. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 85 2 (PATHFIT-1) Movement Competency Training There are those who need to give all their effort and energy to be able to move, while there are those who seem to reserve their energy and only give so little effort or almost no effort at all to do something. They move while exerting different degrees of difficulty. Last to be considered is the relationship. One should know the company he will deal with and the reason and purpose why they have to move. Movement differs according to the occasion, type of event, and people to interact with, and the necessary movement demanded by the situation and the people around. We move differently when we are with the younger or older generation, with people of different cultural upbringings, and with people with special needs. Source: Physical Education Principles of Movement Enhancement 2.2.5 Fundamental Motor Skills Fundamental motor skills also known as FMS are the set of skills involved in different extremities of the body such as the head, trunk, feet, legs, arms, and hands. These are the building blocks for more complex skills. Fundamental movement skills include the following: ▪ Locomotor skills (Locomotor movements) Which are body movements that enable the body to move from one place to another. This type of movement causes the body to travel. Movements that bring that performer from one place to the other. The Locomotor Movements: The preparatory movements to locomotor movements. o Point — to touch the floor with the toes, the knees well extended. o Step — to transfer weight from one foot to the other. o Place — to touch the floor with the whole of the foot with slight body weight on it. o Spring — to push off the leg or legs in the air. It is a combination of a bend on the knees and leg stretch. Types of Locomotor Movements: o Walk — a series of steps in all directions. o Run — a walk with longer strides and there is a push-off by the foot to suspend the body momentarily in the air. o Hop — is a spring on one foot and land on the same foot. o Skip — a step and hop with the same foot in one count. o Leap — is to spring on one foot and land on the other foot. o Jump — is to spring on both feet and land on one or both feet. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 86 2 (PATHFIT-1) Movement Competency Training Two categories of Locomotor Movement: ▪ Even rhythm consists of equal, unvarying actions of the body like; That we practically do in the same way. - Un-even rhythm consists of unequal or alternating actions like; Source: Source: https://blog.fitbit.com/skipping- https://www.womenshealthmag.com/uk/fitness/ warmup/ workouts/a40859028/slider-exercises-workouts/ Skipping Sliding C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 87 2 (PATHFIT-1) Movement Competency Training Galloping Where a variation or difference in timing occurs. Non-locomotor skills (Axial movements) These are movements done by a part of several parts of the body in a stationary place. This refers to actions of certain parts of the body on its horizontal and vertical axes that do not cause the body to travel like; Source: Source: https://marathonhandbook.com/does-flexing- https://www.verywellfit.com/standin build-muscle/ g-forward-bend-uttanasana-3567133 Bending Flexing C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 88 2 (PATHFIT-1) Movement Competency Training Source: Source: https://www.cult.fit/lp/live/fitness/body https://morelifehealth.com/seated- -flexibility-exercises knee-extensions Stretching Extending Source: https://www.livestrong.com/article/525754-the- Source: https://www.mensjournal.com/health- benefits-of-leg-raise-exercises/ fitness/beginners-guide-weight-lifting-training Raising Lifting Source: Source: https://www.coverfox.com/health- https://www.popsugar.com/fitness/beginne insurance/exercise/types-of-exercise/shoulder- r-exercises-without-equipment-44471994 exercise/ Twisting Rotating C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 89 2 (PATHFIT-1) Movement Competency Training Source: Source: https://www.prevention.com/fitness/a20486345/sand- https://www.skimble.com/exercises/16 bag-butt-workout/ 24-ball-sways-how-to-do-exercise Swinging Swaying How to do a Full Turn in place? Turning Source: https://gymnasticshq.com/how- to-do-a-gymnastics-full-turn/ Source: Source: https://amuse.vice.com/en_us/article/q https://www.youtube.com/watch?v=hHhlFH5hOI4 v97j3/shaking-therapy-new-yoga Shaking Wiggling C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 90 2 (PATHFIT-1) Movement Competency Training The Axial Movements: o Bend or Flex – to move the body or part of the body around a wide axis. o Lift, raise – to elevate a part of the body or the whole body to a desired level. o Strech, Extend, straighten – to lengthen a part of the body. o Twist – to move a body around a long axis. o Circle – to move a body around a point. o Swing – to move continuously from one point to the other. o Turn, rotate – to change direction to move around an axis. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 91 2 (PATHFIT-1) Movement Competency Training Manipulative skills These are movements that involve giving force to objects or receiving force from objects as one sends, receives, accepts, or retains objects. Manipulative skills include throwing, catching, dribbling, volleying, striking, and kicking objects. Source: Physical Education Principles of Movement Enhancement, C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 92 2 (PATHFIT-1) Movement Competency Training What to Reflect and Understand? Find out how well you know the importance and understand, and analyze the terms used to describe joint movement during physical activities. Let’s do this... Direction: Perform the following movements and analyze the classification of joints involved in performing the actions. Perform and write the answer on your answer sheet activity. Table C No. 2.2.2 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ Movements Bones Joints 1. Elbow flexion 2. Wrist extension 3. Hip rotation 4. Leg abduction 5. Arm adduction 6. Knee flexion 7. Shoulder rotation 8. Knee extension 9. Dorsiflexion 10. Plantarflexion Keep on Moving …. Directions: Create and perform 10 movements. Identify the bones and classification of joints involved in the movement. Write the answer on your answer sheet activity. Table D No. 2.2.2 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ Movements Bones Joints 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Source: Health Optimizing Physical Education C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 93 2 (PATHFIT-1) Movement Competency Training Factors Influencing Bone Health ✓ Heredity – genetic makeup or heredity is an important determinant of bone mass density (BMD). This is a limiting factor in the amount of BMD an individual can attain. ✓ Nutritional Status – adequate nutrition s important in maintaining bone health. Calcium is an important nutrient for the bones. ✓ Hormonal Status – the hormone estrogen plays an important role in attaining peak bone mass. Females with amenorrhea can develop a lower peak bone mass than females with regular monthly periods. Acceleration in the rate of bone loss is also likely to happen in menopausal women due to the loss of estrogen. ✓ Activity Level – children and adolescents should participate in high-impact activities for bone development (Grimson, et.al., 1993). Figure 4 Source: Health Optimizing Physical Education C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 94 2 (PATHFIT-1) Movement Competency Training What to Reflect and Understand? Based on the Factors Influencing Bone Health. Analyze and respect the Comparison of Bone Mass Development for Males and Females. Following bone mass development as the male and female grow old, you will know and learn “How”, “What”, “What”, “When”, and “Where” to improve and program such physical activities for them. Let’s do this... Direction: Draw a conclusion on factors that influence bone health based on Figure 4. Draw your answer on your answer sheet activity. Table E No. 2.2.2 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ 1. Age 2. Sex Recommended Activity for Skeletal Health Age Group Suggested Activities Goal High-impact activities; Development of peak sprinting, jumping, rope, bone mass. skipping, high-impact aerobic exercise, weight training. Children and Young Adults Participation in games and sports; piko, tumbang preso, patintero, basketball, volleyball, soccer, baseball. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 95 2 (PATHFIT-1) Movement Competency Training Moderate impact To slow down the rate of movements; walking, bone loss. Adults jogging, running, dancing, moderate impact aerobic exercise. Low-impact movements; Decrease the risk of walking, water aerobics, injury. Old Age swimming, stationary cycling. Source: Health Optimizing Physical Education 2.2.6 Muscular System We need muscles for every move we make. The muscular system springs into action to make our bodies move, in response to messages from the brain. Even when we are motionless, our muscular system is still at work, providing support to our skeletal frame. From the smallest twitch to the coordinated efforts of the breathing muscles, the muscular system powers all movement. While the muscular system encompasses the skeletal muscles of the body muscles under our conscious control, known as the voluntary muscles-there are two other muscles, found only in the heart, and smooth muscle, which is found in many of the internal organs. These two muscle types are known as involuntary muscles and are controlled by the autonomic nervous system. Beneath the skin’s surface, layers of skeletal muscle cover our body, defining our physique. Usually attached at two points, skeletal muscle enables the body to flex and straighten, rise, and fall, extend and contract. In total, there are about 700 muscles in the human body, varying greatly in size, and accounting for almost 60 percent of our total body weight. Most of the muscles have Latin names, which often refer to their shape, location, or function. One of the largest muscles in the body is the gluteus maximus in the buttock, while the smallest is the stapedius muscle, located in the eardrum. Muscles are arranged in layers: superficial muscles lie close to the surface of the skin, while the deep muscle layers lie beneath, serving to protect the internal organs and body structures. Muscles often work in pairs, with each of the muscles able to counteract the actions of the other. Muscles that work in this way are known as agonists and antagonists. To produce movement, the muscles require a supply of oxygen and glucose; these nutrients are provided through an extensive network of blood vessels. The muscles also store some excess glucose, glycogen, as a fuel reserve. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 96 2 (PATHFIT-1) Movement Competency Training C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 97 2 (PATHFIT-1) Movement Competency Training C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 98 2 (PATHFIT-1) Movement Competency Training Muscle Tissue The three muscle types-skeletal muscle, smooth muscle, and cardiac muscle-are constructed differently, as seen in the illustrations, requiring different compositions to suit their varying functions. Skeletal muscle and cardiac muscle are both striated (striped), while the smooth muscle is non-striated. Muscle Types Skeletal muscle is made up of bundles of fiber. Wrapped in a layer of connective tissue, each of these bundles is called a fascicle, and their arrangement determines the function of the muscle. Most skeletal muscle has parallel fascicles, although the shape and appearance can vary depending on the function of the muscle. Muscles required to support organs and soft tissue have a network of interwoven fascicles. Fascicles can also be in a circular arrangement, allowing circular muscles to release or seal the entrance to major body passageways. Muscle Fiber Microstructure Muscle is comprised of bundles of fibers known as fascicles. Each fascicle contains strands called myofibrils. Each myofibril is comprised of thick and thin myofilaments. When prompted by messages from the brain, nerves trigger the interlocking action of myosin in the thick myofilaments with actin in the thin myofilaments, causing the muscle to contract; the connection is released and the myofilaments return to their original position when the muscle relaxes. ❖ Muscle fibers are elongated cells containing fine threads made of myofibrils. Within each myofibril are thick and thin myofilaments which contain the proteins myosin and actin. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 99 2 (PATHFIT-1) Movement Competency Training Cardiac Muscle The rhythmic movements of cardiac muscle are governed by the heart’s natural pacemaker, the sinoatrial node, which is itself controlled by the autonomic nervous system. Skeletal Muscle Controlled by the brain and spinal cord, skeletal muscle allows the body to move. Easy to detect below the surface of the skin, skeletal muscle, along with the skeletal framework, contours, and physique. Smooth Muscle Activated by the autonomic nervous system, smooth muscle is an involuntary muscle found in the skin, blood vessels, and the reproductive and digestive systems. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 100 2 (PATHFIT-1) Movement Competency Training Muscle Types Muscles can be classified based on their general shape-the arrangement of the fibers reflects the function of the muscle. Muscles used to move bone have fibers aligned in the same direction as the bone. Muscles required for the support of soft tissues have a latticework of overlapping fibers. Circular muscles, required for opening and closing entrances, such as those found in the bowel or urinary tract, have fibers arranged in a circular pattern. Source: The Human Body ATLAS, Physical Activity Towards Health and Fitness 1, Health Optimizing Physical Education C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 101 2 (PATHFIT-1) Movement Competency Training What to Reflect and Understand? Based on the Muscular System illustrations analyze the importance of muscles involved in the movement. Let’s Move... Direction: perform the following movements and list down the muscles that are involved in the movement. Write the answer on your answer sheet activity while the performance of the movement is applied. Table F No. 2.2.3 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ Movements Muscles 1. Elbow flexion 2. Wrist extension 3. Hip rotation 4. Leg abduction 5. Arm adduction 6. Knee flexion 7. Shoulder rotation 8. Knee extension 9. Dorsiflexion 10. Plantarflexion Source: Health Optimizing Physical Education The Muscular System All our movements happen as a result of the shortening (contracting) and lengthening (extending) of muscles. Our muscles can: ✓ Enable us to move our body parts. ✓ Give us our own individual shape. ✓ Protect and keep in place our abdominal organs. ✓ Enable us to maintain a good posture. ✓ Help in the circulation of our blood. ✓ Generate body heat when the contract. - There are over 600 skeletal muscles in the body-150 in the head and neck. What are the types of muscle tissue? Muscle is the tissue that allows us to actively movement of our body or materials within our body. There are three types of muscle tissue: skeletal muscle, cardiac muscle, and smooth muscle. Most of our body’s skeletal muscle produces movement by acting on the skeleton. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 102 2 (PATHFIT-1) Movement Competency Training What are the main parts of our muscles? ▪ Deltoid: - Move the arm in all directions at the shoulder. - Example: bowling in cricket. Source: https://en.wikipedia.org/wiki/ Deltoid_muscle ▪ Triceps: - Extends the forearm at the elbow. - Extends the arm at the shoulder. - Example: a smash in badminton. Source: https://en.wikipedia.org/wiki /Triceps ▪ Hamstrings: - Extend the hip joint. - Flex the knee joint. - Example: drawing the leg back before kicking a ball. Source: https://www.alamy.com/stock- photo/hamstring%20muscle.html?sortBy= relevant ▪ Trapezius: - Helps to control the shoulder girdle. - Example: a player holding his head up in a rugby scrum. Source: https://en.wikipedia.org/wiki/ Trapezius ▪ Latissimus dorsi: - Adducts and extends the arm at the shoulder. - Example: swimming the butterfly stroke. Source: https://www.peakptfitness. com/muscle-madness- latissimus-dorsi/3042 C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 103 2 (PATHFIT-1) Movement Competency Training ▪ Gluteal: - Abduct and extend the hip joint. - Example: stepping up during rock climbing. Source: https://en.wikipedia.org/wiki/ Gluteal_muscles ▪ Biceps: - Flex the forearm at the elbow. - Example: drawing a bow in archery. Source: https://www.shoulder-pain- explained.com/biceps- stretch.html ▪ Abdominal: - Rotate and raise the trunk. - Strengthen the abdominal wall. - Help with breathing. - Example: performing upward circles on the bar in gymnastics. Source: https://www.ericfavre.com/lifestyle /uk/home/bodybuilding- guide/bodybuilding- exercices/anatomy-in- ▪ Pectorals: bodybuilding/abdominals- - Adduct the arm andanatomy/abdominals-biomechanical- shoulder. approach/ - Used for deep breathing. - Example: playing a forehand drive-in tennis. Source: https://www.shouldersurgery.com.au/pectoralis-major-tendon-tear- rupture.html ▪ Quadriceps: - Flex the hip joints. - Extends the knee joint. - Example: taking off in high jump. Source: https://www.shutterstock.com/search /quadriceps C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 104 2 (PATHFIT-1) Movement Competency Training Type of Muscular Tissue Skeletal muscle (Striated or voluntary muscle) The skeletal muscle makes up about 40% of an adult’s body weight. It has stripe-like markings or striations and is composed of long muscle fibers. Each of these muscles’ fibers is a cell that contains several nuclei. These muscles are capable of performing a wide variety of movements depending on the type of joint and muscles involved. They are attached to the bones by tough connective tissue called tendons. The nervous system controls the contraction of the muscle. Many of the skeletal muscle contractions are automatic although most can still be controlled that is why they are also known as voluntary muscles. Cardiac muscles (heart muscle) The cardiac muscle is the heart itself. It is unique in a way that it forms branching fibers and is not directly attached to the bone. This muscle is involuntary and innervated by the autonomic nervous system. Smooth muscles (Un-striated or involuntary muscles) Much of the internal organs are made up of this muscle tissue. The smooth muscles are controlled by the nervous system and hormones. These fibers are generally considered involuntary since they receive their innervations through the autonomic nervous system. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 105 2 (PATHFIT-1) Movement Competency Training Skeletal Muscle The human body is composed of 650 individual muscles which are attached to the skeleton, which provide the pulling power for us to move around. Muscles are composed of thousands of fibers or cells which serve as structural units. The skeletal muscle’s function: - give specific shapes to the different parts of the body. - use for locomotion and manipulation. - they serve as postural support. - assist in the venous return of blood to the heart. - play an important role in thermogenesis. - act as energy transducers by converting biochemical energy from ingested food into mechanical energy and thermal energy. Characteristics that allow the muscle to produce movement: Irritability - refers to the ability of the muscles to receive and respond to stimuli. Contractibility — refers to the ability of a muscle to respond to a stimulus by shortening. Extensibility - refers to the ability of a muscle to be stretched or lengthened. Elasticity - refers to the ability of a muscle to return to its resting length after being stretched. Classification of Skeletal Muscles according to fiber: ▪ Strap muscles are strap-like, with parallel muscle fibers. ▪ Fusiform muscles have parallel muscle fiber arrangement and are spindle- shaped. ▪ Unipennate ▪ Bipennate ▪ Multipennate Muscle Contraction refers to the initiation of the tension-producing processes of the contractile elements within the muscle. Classification of Muscle Contraction Static Contraction - a muscle contraction that produces an increase in muscle tension but does not cause meaningful limb or joint displacement and does not result in movement of the skeleton. Dynamic Contraction - a whole muscle contraction that produces movement of the skeleton. This can be concentric contraction, eccentric contraction, or isometric muscle contraction. Concentric contraction if the movement results from a dynamic muscle contraction that produces tension during shortening Eccentric contraction if the movement occurs as a result of a dynamic muscle contraction that produces tension while lengthening. Isometric Contraction - if a muscle fiber contraction that does not result in a length change in muscle fiber. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 106 2 (PATHFIT-1) Movement Competency Training Figure 5 The term ‘muscle contraction’ refers to the development of tension within the muscle. There are three main types: ▪ In isometric or static contraction, the muscle develops tension with no change in overall muscle length, as when holding a dumbbell stationary in a biceps curl. ▪ In concentric contraction, the muscle shortens as tension is developed, as when a dumbbell is raised in a biceps curl. ▪ In eccentric contraction, the muscle develops tension while it lengthens, as in the lowering movement in a biceps curl. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 107 2 (PATHFIT-1) Movement Competency Training Figure 6 Both concentric and eccentric contractions can, theoretically, be at constant tension (isotonic) or constant speed (isokinetic). However, most contractions normally involve neither constant tension nor constant speed. What happens to our muscular system as we exercise? ▪ There is an increased flow of blood to the working muscles. ▪ Muscles take up more of the oxygen from the blood. ▪ The muscles contract more often and more quickly. ▪ More of the muscle fibers contract. ▪ There is a rise in temperature in the muscles. ▪ Our stores of adenosine triphosphate (ATP) and creatine phosphate (CP) in the muscles are used up. ▪ Waste products such as carbon dioxide and lactic acid build up in the muscles. ▪ These waste products may lead to tiredness and cramp (muscle fatigue). ▪ Our stores of muscle glucose are used up. ▪ Overuse of muscles can lead to soreness and strains. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 108 2 (PATHFIT-1) Movement Competency Training Roles of Muscles Our muscles can only contract or relax, and under normal conditions, contraction results only from a series of nerve impulses. Our muscles may contract fully or partially, with maximum force or Jess. Our muscles may contract isometrically or isotonically, singly (in rare instances), or as a member of a group. Because muscles can contract in these different ways, they have the ability to act in different roles and to change quickly from one role to another. Agonist (primary mover). A muscle is a mover when its concentric concentration contributes to the desired movement of a segment of the body. For instance, in flexion at the elbow, the biceps brachii is a mover. Antagonist. A muscle is antagonistic to a movement when it must relax to allow the movement to occur. The antagonist's muscles cause actions opposite those caused by the agonist's muscles. For instance, in performing triceps extension exercises, the antagonist muscle is the biceps. Agonist and Antagonist Skeletal Muscle Pairs Agonist Antagonist Movement Biceps brachii: in the Triceps brachii: in the The biceps brachii flexes anterior compartment of posterior compartment of the forearm, whereas the the arm. the arm. triceps brachii extends it. Hamstrings: a group of Quadriceps femoris: a The hamstrings flex the three muscles in the group of four muscles in leg, whereas the posterior compartment of the anterior compartment quadriceps femoris the thigh. of the thigh. extend it. Flexor digitorum Extensor digitorum: in the The flexor digitorum superficialis and flexor posterior compartment of superficialis and flexor digitorum profundo’s: in the forearm. digitorum profundo’s flex the anterior compartment the fingers and the hand of the forearm. at the wrist, whereas the extensor digitorum extends the fingers and the hand at the wrist. Stabilizer (Fixator). In order for a segment of the body to move, the body part on which the segment moves must possess the right amount of stability. For instance, when the arm moves at the shoulder joint, the shoulder girdle must be held firm by the contraction of certain muscles which are attached to it. Neutralizer. A muscle plays the role of neutralizer when it equalizes or nullifies one or more actions of another muscle. To neutralize each other, two muscles must cause opposite movements. For instance, the pectoralis major and the latissimus dorsi muscles are both movers in adduction of the humerus; in addition, the pectoralis major flexes the humerus while the latissimus dorsi extends it. When the two muscles neutralize each other’s functions of flexion and extension, the result is pure adduction. Source: Health Optimizing Physical Education C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 109 2 (PATHFIT-1) Movement Competency Training Let’s do this... Direction: Give examples of Concentric, Eccentric, and Isometric muscle contraction. Write the answer in your answer sheet activity. Table G No. 2.2.3 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ Concentric Eccentric Isometric Source: Health Optimizing Physical Education C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 110 2 (PATHFIT-1) Movement Competency Training The Circulatory System The circulatory system (also known as the cardiovascular system) consists of the heart, blood vessels, and blood volume. The main function of this system is to transport oxygenated blood and nutrients such as amino acids and electrolytes, found in some forms of protein or liquids, to all the parts of the body; and to bring wastes from the multitude of cells that make up the organism. The blood is kept flowing as a result of the heart's action through continuous pumping. There are two sets of blood vessels—arteries that carry oxygenated blood from the heart, and veins that carry deoxygenated blood to the heart. Arteries branch out into smaller vessels called capillaries that unite with the cells. These capillaries also unite with larger veins going to the heart. The heart has four major chambers: the two lower chambers called. ventricles, which contract to send oxygenated blood to the various parts of the body, and the two upper chambers called auricles, which contract to send blood down to the ventricles. Two valves separate the auricles (the ear-shaped atrium of the heart) and ventricles, (a section of the heart that pumps the blood out of the body), and two at the mouth of the arteries to prevent the blood from flowing backward. The blood circulation in the human body is very definite. From the right ventricle through the right auricle, the blood is sent to the lungs to get oxygen, and then it goes back to the left side of the heart. From the left ventricle through the left auricle, the blood is forced into the arteries and to the different. parts of the body. After nourishing the cells and picking up the wastes, it goes back to the right side of the heart, and the process continues. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 111 2 (PATHFIT-1) Movement Competency Training The Respiratory System The human respiratory system is a series of organs responsible for inhaling oxygen and exhaling carbon dioxide. Lungs is the main organ of this system. It is consisting of air tubes leading into billions of microscopic permeable air sacs. The main functions of the respiratory system are to take oxygen into the body and give off carbon dioxide. - The lungs and also the heart is located in the thoracic cavity (chest cavity). It is protected by the sternum or breastbone and the ribs (skeletal system). In breathing, the ribs lift upward and outward, and the diaphragm is pulled downward. The air passes to the lungs through the trachea, which is kept open by rings of cartilage. The trachea divides, with a branch going to each lung. Within the lungs, these branches divide again and again and end in little air sacs. The branches of the trachea are called bronchial tubes. The walls of the air sacs are very thin, and the blood flows in them through the capillaries. Oxygen passes into the blood through the walls of the air sacs. Carbon-dioxide passes into the sacs and out of the lungs. The air sacs in the lungs give off oxygen and take in carbon-dioxide. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 112 2 (PATHFIT-1) Movement Competency Training The Nervous System The nervous system (central nervous system) is a complex network of nerves and cells. It is considered the “boss” of the human body because it issues orders, controls, and regulates everything the organism does. It also carries messages to and from the brain and the spinal cord to the different parts of the body. It controls the organs and other body parts. It also acts as an organ of the mind—it controls body heat, secretes digestive juices, excretes wastes, and controls every movement of the body. The nervous system is composed of the brain (which lies within the skull and is shaped like a mushroom), the spinal cord (a long tube-like structure that extends from the brain), nerves, and ganglia, or masses of gray tissue found in the inner organs of the body. The major unit of the nervous system is the nerve cell or neuron, which is found in all the various parts of the nervous system and especially in the brain and spinal cord. The neuron is a specialized conductor cell that receives and transmits electrochemical nerve impulses. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 113 2 (PATHFIT-1) Movement Competency Training The Excretory System The excretory system is a passive biological system that removes excess, unnecessary metabolic materials and fluids from the body that was, produced by homeostasis. It is mainly composed of four widely separated organs, namely: lungs, which eliminate carbon dioxide; perspiration glands, which eliminate water, salts, and small amounts of other wastes; kidneys that extract water, salts, and urea—the waste produced from the use of certain foods by the cells; and liver, which helps in the process of removing wastes from the bloodstream. Other smaller parts are also important such as the stomach, spleen, gall bladder, pancreas, large and small intestines, appendix, and urinary bladder. Each of them contributes to collecting and excreting wastes outside of the body as well. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 114 2 (PATHFIT-1) Movement Competency Training The Endocrine System The endocrine system is a chemical messenger system consisting of glands that produce hormones that regulate metabolism, growth and development, tissue function, reproduction, sleep, and mood among other things. Parts of the endocrine glands are the: ▪ thyroid gland that produces a hormone that regulates the rate of metabolism or the chemical changes that take place in cells to produce energy; ▪ pituitary gland or the so-called “master gland” that manufactures several hormones of great importance in physical growth and development; and ▪ gonads or the reproductive glands such as the ovary or testes are responsible for the bodily changes in boys and girls during adolescence and the actual reproduction of the next generation. C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 115 2 (PATHFIT-1) Movement Competency Training The Digestive System The digestive system refers to the group of organs working together to convert food. into energy, which is essential in physical education and movement. It is concerned with the reception, digestion, and absorption of food and nutrients and the excretion of the unabsorbed residue or waste products. This system mainly consists of the mouth and all the structures within it, the pharynx, the esophagus, the stomach, the intestines, and the anus. Source: Physical Education Principles of Movement Enhancement C. M. D. Hamo-ay | Physical Activities Toward Health and Fitness 116 2 (PATHFIT-1) Movement Competency Training What to Reflect, Improve, and Understand from the Previous Lesson? The bones and muscles produced movement, through movements you will learn the difference between prime movers and antagonist muscles. Let’s show and do this …. Directions: Paste a picture that illustrates any movement of any body part. Identify the muscles and identify them as prime movers or antagonist muscles in the movement. Table H No. 2.2.3 Name: ___________________________ Date: ___________ Score: ___________ Course/Yr. Sec.: ________________ Instructor/Prof: _____________________ Prime Movers: Antagonist:

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