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Provides movement in body & holds posture, Responsible for circulation of blood
Muscular system
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3 types of muscle tissues
- Visceral smooth muscle
- Cardiac muscle
- Skeletal muscle
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Weakest muscle tissue, Make organs contract, Found in stomach intestine blood vessels
Visceral smooth muscle
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Found in heart, Involuntary muscle, pump blood to the body
Cardiac muscle
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Only voluntary tissue, Controlled consciously , Contract to move parts of body closer to bone
Skeletal muscle
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2 Supportive structure needed for movement
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attach muscle to bones
Tendons
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connect muscle to muscle
Fascia -
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8 Skeletal muscles
- Tibialis anterior
- Occipitofrontalis
- Branchioradialis
- Sternocleidomastoid
- Deltoids
- Serratus muscles
- Rhomboid major
- Glutes/buttocks
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anterior portion of tibia, Largest muscle located in anterior
Tibialis anterior
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Enables flexion of elbow, Located in forearms, Muscle extends in lower part of humerus
Branchioradialis
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Connect sternum & clavicle. Flexes neck & movement of head
Sternocleidomastoid
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Connect occipital bone to frontal bone,Responsible for facial expression
Occipitofrontalis
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Have delta/triangular shape, Located in outer aspect of shoulder, Responsible for brunt of all arm rotation, Stopping dislocation & injury
Deltoids
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Feature serrated/saw-like shape
Serratus muscles
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allow forward rotation of arms, Allows upward rotation of arm,
a. Serratus anterior
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Loc in mid lower back & forms v shape, Originates from spinal processes, function: pull down lower limbs
b. Serratus posterior inferior
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rhombus/diamond shape, loc in back region & keep scapula, Rotates scapula & retracts in spinal column
Rhomboid major
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Strongest muscle in body, loc in buttocks
Gluteus maximus
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responsible for movement of hip & thigh
Gluteus maximus muscle
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syndrome caused by spasm in muscle
Gluteus maximus syndrome
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underdevelop, most neglected part of body
Glutes/buttocks
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3 types of muscle movement
- Agonist
- Antagonist
- Synergist
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Types of butt shapes for women
- Square - H shape
- Round - C / O shape
- Heart/pear - A shape
- Inverted - V shape
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muscle that produces particular mobvement of body, Muscle cause movement to occur
Agonist
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Muscle act in opposition to agonist, Return limb to original position
Antagonists
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help perform same joint motion as agonist
Synergists
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Types of Contraction
- 1. Isometric
- 2. Isotonic
- 3. Concentric
- 4. Eccentric
- 5. Isokinetic
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● movement does not take place
Isometric
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● contraction movement does take place
Isotonic
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● contraction movement decreases
Concentric
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● contraction movement increases
Eccentric
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Main Parts of the Muscles
- 1. Deltoids
- 2. Triceps
- 3. Hamstrings
- 4. Trapezius
- 5. Latissimus dorsi
- 6. Gluteals
- 7. Biceps
- 8. Abdominals
- 9. Pectorals
- 10. Quadriceps
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● Move arm in all directions ● Bowling in cricket
Deltoids
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● Extends forearm at the elbow ● Extend arm at the shoulder ● Smash in badminton
Triceps
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● Extend hip joint ● Flex the knee joint ● Drawing leg back bfr kicking ball
Hamstrings
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● Helps control shoulder girdle● Player holding head up in rugby
Trapezius
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● Adducts and extend arm at shoulder● Swimming at butterfly stroke
Latissimus dorsi
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● Abduct and extend hip joint● Steeping up during rock climbing
Gluteals
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● Flex forearm at elbow● Drawing a bow in archery
Biceps
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● Rotate and raise trunk● Strengthen abdominal wall Help w/ breathin Upward circles on bar in gymnastics
Abdominals
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● Adduct arm and shoulder● Used for deep breathing● Forehand drive in tennis
Pectorals
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● Flex the hipjoint● Extend knee joint● Taking off in high jump
Quadriceps
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Anterior View muscle of the shoulder
1. Deltoids -
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muscle of chest
2. Pectorals -
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muscle in upper arm
3. Biceps -
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abs muscle
4. Rectus abdominus -
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muscle of forearm
5. Finger Flexors -
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abdominal muscle
6. Obliques -
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muscles of thigh
hamstrings
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muscle of the back
1. Trapezius -
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muscle of back of upper arm
2. Triceps -
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- largest muscle on theback
3. Latissimus dorsi
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muscle of the back forearm
4. Finger Extensors -
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muscle of buttocks
5. Gluteus maximus -
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Muscle of thigh
6. Hamstrings -
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- Muscle of the calf
7. Gastrocnemius
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Muscle of the posterior leg
8. Soleus -
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3 STAGES IN AN EXERCISE PROGRAM
- 1. Warm-up
- 2. Work-out
- 3. Cool-Down
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● first step in the routine (5-10 minutes)
Warm-up
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Examples: Warm-up
- 1. Head tilts and rolls
- 2. Shoulder lifts and circles
- 3. Side stretches and trimmers
- 4. Hamstring stretches (lunge)
- 5. Pedalling (heels raised alternately) }
- a. Jogging in place ... etc (with arms
- moving up and down)
- 6. Prancing (spring in place raising right and left legs
- !
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● “the main activity” (15 - 30 minutes)
Workout Phase
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● made up of walking & slow stretches
Cool - down
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● bring the pulse rate gradually back to normal
- Cool - down
- ● consist of the same exercises in warm up
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Examples Cool - down
- 1. breathing exercises
- 2. walking w/ hand shake or fingers bent &
- stretched
- 3. slow stretches
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● permit gradual decrease in the heart rate
Cool - down
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● gentle stretch of the muscles used in the work-out
Cool - down
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● help reduce muscle soreness that may occur after a particular stressful activity
Cool - down
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6 STAGES OF AN EFFECTIVE EXERCISE WORKOUT
- 1. Have a medical check-up
- 2. Taking the pulse
- 3. Finding your target zone
- 4. Warm up
- 5. Workout
- 6. Cool down
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● activities that put body fit for demands● Use to correct minorpostural defects● sets of movements to promote total general fitness and postural defects.
Conditioning exercises
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PARTS OF AN EXERCISE PROGRAM.
- 1. Warm-up
- 2. Workout
- 3. Cool-Down
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The main activity or work can be in the form of :
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● relatively long period of time where abundant supply of oxygen needed
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● movement of joints & extremities as the
- muscles contract & relax. (10-30 mi
- isotonic
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EXAMPLE of isotonic
- 1. Jumping Variations
- 2. Hopping variations
- 3. Scissors
- 4. Toe touching
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● usually made up of walking & slow stretches that bring the pulse rate graduall back to normal.
THE COOL-DOWN
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EXAMPLES of cool down
- 1. Breathing exercises
- 2. Slow stretches
- 3. Chest stretches
- 4. Finger stretches
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