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8/7/2019 Physical Fitness Lesson 3
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Bones for Support, Muscles for
Movement
You dependon your
skeletal andmuscularsystems to
support youand helpyou move.
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Bones for Support, Muscles
for Movement (contd.)The skeletal system gives the body
structure and protects the
internal organs.
The skeletal system is made up of
206 bones as well as many jointsand connecting tissues.
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The Skeletal System (contd.)
The skeletal system hasseveral types of joints.
Some joints are immoveable,such as those in the skull.
Others allow a wide range ofmovement.
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The Skeletal System (contd.)Pivot JointThe end of the bone rotates
inside a ring formed by another.The joint can move up and downand from side to side. One pivotjoint is located between the firsttwo vertebrae, connecting thehead to the neck.
Ball-and-Socket JointThe ball-shaped head of one bonemoves inside the cup-shapedsocket of another. The joint canmove in all directions. The hip isa ball-and-socket joint.
Hinge Joint
This joint moves inonly one direction, likea door hinge. The kneeand elbow are hinge
joints.
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Connective Tissue
Connecting tissues link bones to musclesso that the two can work together tomove parts of the body. Each type has aspecific function:
Cartilage allows joints to move easily,cushions bones, and supports softtissues, such as those in the nose andear.
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Connective Tissue
Ligaments hold bones in place atthe joints; for example, in theknee and ankle.
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Connective Tissue
Tendons join muscle to muscleor muscle to bone.
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The Muscular System
Muscle tissue responds to messages from the brainand contracts, or shortens, to cause movement.
Involuntary muscles move without your beingaware of them. There are two types:
Smooth muscles- which include the musclesof internal organs and blood vessels
Cardiac muscles- found only in the heart
Skeletal muscles are voluntary or under yourcontrol.
Skeletal muscle- muscle attached to bones that
enable you to move your body.
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The Muscular System (contd.)Skeletal muscles work in pairs to move your bones.
Biceps brachii
Triceps brachii
Biceps brachii
Triceps brachii
A. To bend the arm,
muscles in the toppart of the armespecially the bicepsbrachiicontract, orshorten, pulling thebone of the forearmupward. At the same
time, the tricepsbrachiion theopposite side of thearmmust relax andextend, or lengthen.
B. To straighten the arm again, thebiceps brachii relax. The triceps
brachii now contract, pulling thearm into a straight line.
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Muscles of the upper body
Deltoid- the major muscle of theshoulder, help move the arms
Types of exercises:
Shoulder press
Lateral/ frontal raise
shoulder shrugs
Upright row
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Pectorals MajorLocated in the chest
Helps move your arm across yourchest
exercises:
Bench press -chest press
Push ups
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Biceps
Located on the front of the arm
Helps bend the arms at the elbow
Exercises:Bicep curls
Straight bar curl
Reverse grip curl
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Triceps
Located at the back of the arm
Helps straighten the arm at theelbow
Exercises:
DipsExtensions
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Trapezius (Traps)Located at the back of the neck,
connects to deltoids and Lats.
Helps raise head and shoulders
Exercises:
Shoulder shrugsSeated row
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Latissimus Dorsi (Lats)
Located in the middle back
Helps move shoulders
Exercises:
-pull ups
-cable pull down
-Bent over row
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Rectus Abdominis
Located at the torso or mid sectionHelps flex your torso
ExercisesSit up
Crunches
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Obliques
Located on the side of the torso
Assists in flexing the torso
and breathing
Exercises:
-side crunches-twisting crunch
-seated twist
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Lower Body
Quadriceps- consists of 4 musclesLocated in the thigh or upper part orupper front part of the leg.
Exercises:
Squats
Leg extensionsLeg press
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Hamstrings
Located on the back side of theupper leg
Exercises
Leg curlSquats
Step ups
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Abductors
Outer part of thigh
Help move your legs apart or awayfrom the body
Exercises:
Lying hip abductionAbduction machine
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Adductors
Located on the inner thighHip move your legs together
Exercises:Adductor machine
Standing hip adduction
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Gluteus Maximus
Your butt muscles
Helps to extend thighs and raise yourtorso from a stooping position.
Exercises:
Squats
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Gastrocnemius
Calf muscle
Extend or lowers your foot when youwalk or run.
Exercises:
Calf raisesWeighted calf raises
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Caring for Your Skeletal andMuscular Systems
Keep the skeletal and muscular systemshealthy by following these tips:
Participate in regular physical activity.
Follow a nutritious eating plan.
Practice good posture.
Lift objects carefully. Treat injuries quickly.