PHED MID TERMS WEEK 2

The Human Body is an incredible machine that adapts to varying intensities and types of
physical activity with efficiency and effectiveness. It has specialized systems for body support,
protection, and movement; the regulation of body activities; the supply and distribution of
nutrients and removal of waste material; and many more systems that are involved indirectly
during exercise.
These systems are comprised of organs which are composed of tissues, that is made up
of cells. Cells are the basic structure and functional units of life in the human organism. There
are one trillion cells in the human organism. Each cell type has a special and specific function
and purpose. For example, nerve cells carry message to muscles cells which causes
movement, and blood cells carry nutrients to working muscles and remove wastes from tissues.
This notes that this unit focuses on human body systems directly responsible for human
movement; the skeletal and muscular systems as the basic movement team, and cardio
respiratory and cardiovascular systems as the transformers and users of energy for movement.
 
LESSON PROPER:
The human Skeletal System is the internal framework of the human body. It is
composed of around 270 bones at birth – this total decreases to around 206 bones by
adulthood after some bones get fused together. The bone mass in the skeleton reaches
maximum density around age 21.
The human skeleton can be divided into the axial skeleton and the appendicular
skeleton. The axial skeleton is formed by the vertebral column, the rib cage, the skull and other
associated bones. The appendicular skeleton, which is attached to the axial skeleton, is formed
by the shoulder girdle, the pelvic girdle and the bones of the upper and lower limbs.

TWO MAJOR PART OF SKELETAL SYSTEM

AXIAL SKELETON
The axial skeleton is the part of the skeleton that consists of the bones of
the head and trunk of a vertebrate. In the human skeleton, it consists of 86 bones and is
composed of six parts; the skull (22 bones), the ossicles of the middle ear , the hyoid bone,
the rib cage, sternum and the vertebral column. The axial skeleton together with
the appendicular skeleton form the complete skeleton. Another definition of the axial skeleton is
the bones including the vertebrae, sacrum, coccyx, ribs, and sternum.
The upright posture of humans is maintained by the axial skeleton, which transmits the
weight from the head, the trunk, and the upper extremities down to the lower extremities at
the hip joints. The bones of the spine are supported by many ligaments. The erector spine
muscles  are also supporting and are useful for balance
 Skull
 Ossicles
 Hyoid bone
 Vertebral Column
 Rib Cage
 
 
APPENDICULAR SKELETON
The appendicular skeleton (126 bones) is formed by the pectoral girdles, the upper limbs, the
pelvic girdle or pelvis, and the lower limbs. Their functions are to make locomotion possible and
to protect the major organs of digestion, excretion and reproduction.
 Shoulder girdle
 Arm
 Hand
 Pelvic girdle
 Leg
 Foot
 
 
OUR BONES HAVE SUB-PARTS TOO.
 
PARTS AND SUB-PARTS
The axial skeleton, comprising the spine, chest and head, contains 80 bones.
The appendicular skeleton, comprising the arms and legs, including the shoulder and pelvic
girdles, contains 126 bones, bringing the total for the entire skeleton to 206 bones.
Spine (vertebral column)
A fully grown adult features 26 bones in the spine, whereas a child can have 34.
1. Cervical vertebrae(7 bones)
2. Thoracic vertebrae(12 bones)
3. Lumbar vertebrae(5 bones)\
4. Sacrum (5 bones at birth, fused into one after adolescence)
5. Coccyx (set of 4 bones at birth, fused into after adolescence)
Head
There are 22 bones in the skull Including the bones of the middle ear, head contains 28
bones.

HEAD
1. Cranial bones(8)
2. Occipital bone
3. Parietal bones(2)
4. Frontal bone
5. Temporal bones(2)
 6. Sphenoid bone(sometimes counted as facial)
7. Ethmoid bone(sometimes counted as facial)
FACIAL BONES (14)
1. Nasal bones(2)
2. Maxillae(upper jaw) (2)
3. Lacrimal bone(2)
4. Zygomatic bone(cheek bones) (2)
5. Palatine bone(2)
6. Inferior nasal concha(2)
7. Vomer(1)
8. Mandible(1)
MIDDLE EARS (6 bones in total, 3 on each side)
1. Malleus(2)
2. Incus(2)
3. Stapes(2)
ARM
There are a total of 64 bones in the arm.
1. Upper arm bones (6 bones in total; 3 on each side)
 Humerus(2)
 Pectoral girdle(shoulder)
 Scapula(2)
 Clavicles(2)
2. Lower arm bones (4 bones in total, 2 on each side)
 Ulna(2)
 Radius(2)
3. Hand(54 bones in total; 27 in each hand)
 Carpals
 Scaphoid bone(2)
 Lunate bone(2)
 Triquetral bone(2)
 Pisiform bone(2)
 Trapezium(2)
 Trapezoid bone(2)
 Capitate bone(2)
 Hamate bone(2)
 Metacarpals(10 bones in total; 5 on each side)
4. Phalanges of the hand
 Proximal phalanges(10 bones in total; 5 on each side)
 Intermediate phalanges(8 bones in total; 4 on each side)
 
 
PELVIS (pelvic girdle)
The pelvis (or hip bone) is made up of three regions that have fused to form two coxal
bones. They are: ilium, ischium, and pubis
The sacrum and the coccyx attach to the two hip bones to form the pelvis, but are more
important to the spinal column, where they are counted.
 
 
 
 
 
 
 
LEG
There are a total of 60 bones in the legs.
Femur(2 bones)
Patellaor kneecap (2 bones)
Tibia(2 bones)
Fibula(2 bones)
Foot(52 bones in total, 26 per foot)
Tarsus/Tarsals
Calcaneusor heel bone (2 bones)
Talus(2 bones)
Navicular bone(2 bones)
Medial cuneiform bone(2 bones)
Intermediate cuneiform bone(2 bones)
Lateral cuneiform bone(2 bones)
Cuboid bone(2 bones)
Metatarsals(10 bones)
Phalanges of the foot
Proximal phalanges(10 bones)
Intermediate phalanges( 8 bones)
Distal phalanges( 10 bones)
 
  

MUSCULAR SYSTEM
The muscular system is composed of specialized cells called muscle fibers. Their
predominant function is contractibility. Muscles, attached to bones or internal organs
and blood vessels, are responsible for movement. Nearly all movement in the body is the result
of muscle contraction. -Is a set of tissue in the body with the ability to change shape. –
muscles are responsible for all types of body movement. – they contract or shorten and are the
machine of the body-because we contract movement.
The integrated action of joints, bones, and skeletal muscles produces obvious movements such
as walking and running. Skeletal muscles also produce more subtle movements that result in
various facial expressions, eye movements, and respiration.
 In addition to movement, muscle contraction also fulfills some other important functions in the
body, such as posture, joint stability, and heat production. Posture, such as sitting and standing,
is maintained as a result of muscle contraction. The skeletal muscles are continually making fine
adjustments that hold the body in stationary positions. The tendons of many muscles extend
over joints and in this way contribute to joint stability. This is particularly evident in the knee and
shoulder joints, where muscle tendons are a major factor in stabilizing tjoint. Heat production, to
maintain body temperature, is an important by-product of muscle metabolism. Nearly 85
percent of the heat produced in the body is the result of muscle contraction.

TYPES OF MUSCLES
There are three types of muscle tissue in the human body – the smooth, the cardiac, and
the skeletal – and they are characterized by location, microscopic structure, and nervous
control.

Smooth Muscles
Smooth muscles are non-striated and involuntary, Smooth muscle lines the inside of
blood vessels and organs, such as the stomach, and is also known as visceral muscle. It is the
weakest type of muscle but has an essential role in moving food along the digestive tract and
maintaining blood circulation through the blood vessels. Smooth muscle acts involuntarily and
cannot be consciously controlled.
Characteristic of smooth
Involuntary-No need for conscious control
 Non-striated - Slow, sustained and tireless
Found mainly in the walls of hallow organs
Cardiac Muscles
It is striated and involuntary in category. Located only in the heart, cardiac muscle
pumps blood around the body. Cardiac muscle stimulates its own contractions that form our
heartbeat. Signals from the nervous system control the rate of contraction.
Characteristic of cardiac muscle
Joined to another muscle cell at sn intercalated disc
Involuntary- no conscious control
  

Skeletal Muscles
striated and voluntary and are attached to the bone. It contains the contractile elements
necessary to produce movement. It has been estimated that there are 250 million muscle fibers
in the human body. The biceps muscles alone have some 600,00 fibers. Skeletal muscles
contribute about 45% of the body weight of males and about 36% for females.
Characteristic of skeletal muscle
Voluntary- subject to conscious control
Most are attached by tendons to bones
 
Contraction of skeletal muscles holds the body in a stationary position. Without such
contraction the body would collapse. Muscular contraction also produces heat by their
movements and thereby play an important role in maintaining normal body temperature.
produces force which can move one bone through a range of degrees toward the other bone.
The bone that remains stationary is considered the origin of the muscles, and the bone that
moves is referred to as the insertion.
 Striated Muscles
Striated muscle tissue is a muscle tissue that features repeating functional units
called sarcomeres. The presence of sarcomeres manifests as a series of bands visible along
the muscle fibers, which is responsible for the striated appearance observed in microscopic
images of this tissue. There are two types of striated muscles:
 Cardiac muscle(heart muscle)
 Skeletal muscle(muscle attached to the skeleton)
 Non-Striated muscles
Nonstriated muscle is defined as smooth, thin muscle that isn't controlled voluntarily. An
example of a nonstriated muscle is the bladder.
 Voluntary Muscles
Voluntary muscles are the muscles that are under conscious control and can be controlled at
will or we can choose when to use them. They are also known as skeletal muscles as they are
attached to the bones. Voluntary muscles are responsible for the movement of body parts and
the locomotion.
 
 Non-Voluntary Muscles
muscle governing reflex functions and not under direct voluntary control especially: smooth
muscle.

What are the main functions of the Muscular System?

The muscular system consists of various types of muscle that each play a
crucial role in the function of the body.
Muscles allow a person to move, speak, and chew. They control heartbeat, breathing,
and digestion. Other seemingly unrelated functions, including temperature regulation and vision,
also rely on the muscular system. 
Eleven main functions of the muscular system
The main functions of the muscular system are as follows:
1. MOBILITY
The muscular system’s main function is to allow movement. When muscles contract,
they contribute to gross and fine movement.
Gross movement refers to large, coordinated motions and includes:
 walking
 running
 swimming

Fine movement involves smaller movements, such as:

 writing
 speaking
 facial expressions

 Most muscle movement of the body is under conscious control. However, some movements
are reflexive, such as withdrawing a hand from a source of heat.
2. STABILITY
Muscle tendons stretch over joints and contribute to joint stability. Muscle tendons in the
knee joint and the shoulder joint are crucial in stabilization.
The core muscles are those in the abdomen, back, and pelvis, and they also stabilize
the body and assist in tasks, such as lifting weights.
 
3. POSTURE
Skeletal muscles help keep the body in the correct position when someone is sitting or standing.
This is known as posture.
Good posture relies on strong, flexible muscles. Stiff, weak, or tight muscles contribute
to poor posture and misalignment of the body.
Long-term, bad posture leads to joint and muscle pain in the shoulders, back, neck, and
elsewhere.
 4.CIRCULATION
The heart is a muscle that pumps blood throughout the body. The movement of the heart
is outside of conscious control, and it contracts automatically when stimulated by electrical
signals.
Smooth muscle in the arteries and veins plays a further role in the circulation of blood
around the body. These muscles maintain blood pressure and circulation in the event of blood
loss or dehydration.
They expand to increase blood flow during times of intense exercise when the body
requires more oxygen. 
5. RESPIRATION
Breathing involves the use of the diaphragm muscle.
 The diaphragm is a dome-shaped muscle located below the lungs. When the diaphragm
contracts, it pushes downward, causing the chest cavity to get bigger. The lungs then fill with
air. When the diaphragm muscle relaxes, it pushes air out of the lungs.
When someone wants to breath more deeply, it requires help from other muscles,
including those in the abdomen, back, and neck.
6.DIGESTION
The muscular system allows for movement within the body, for example, during
digestion or urination.
Smooth muscles in the gastrointestinal or GI tract control digestion. The GI tract
stretches from the mouth to the anus.
Food moves through the digestive system with a wave-like motion called peristalsis.
Muscles in the walls of the hollow organs contract and relax to cause this movement, which
pushes food through the esophagus into the stomach.
The upper muscle in the stomach relaxes to allow food to enter, while the lower muscles
mix food particles with stomach acid and enzymes.
The digested food moves from the stomach to the intestines by peristalsis. From here,
more muscles contract to pass the food out of the body as stool.
7. URINATION
The urinary system comprises both smooth and skeletal muscles, including those in the:
 bladder
 kidneys
 penis or vagina
 prostate
 ureters
 urethra

The muscles and nerves must work together to hold and release urine from the bladder.
Urinary problems, such as poor bladder control or retention of urine, are caused by damage
to the nerves that carry signals to the muscles.
8. CHILDBIRTH
Smooth muscles in the uterus expand and contract during childbirth. These movements
push the baby through the vagina. Also, the pelvic floor muscles help to guide the baby’s head
down the birth canal. 
9. VISION
Six skeletal muscles around the eye control its movements. These muscles work quickly and
precisely, and allow the eye to:
 maintain a stable image
 scan the surrounding area
 track moving objects
 If someone experiences damage to their eye muscles, it can impair their vision.
 10.ORGAN PROTECTION
Muscles in the torso protect the internal organs at the front, sides, and back of the body.
The bones of the spine and the ribs provide further protection.
Muscles also protect the bones and organs by absorbing shock and reducing friction in the
joints.
11. TEMPERATURE REGULATION
Maintaining normal body temperature is an important function of the muscular system.
Almost 85 percent of the heat a person generates in their body comes from contracting
muscles.
When body heat falls below optimal levels, the skeletal muscles increase their activity to
make heat. Shivering is one example of this mechanism. Muscles in the blood vessels also
contract to maintain body heat.
 
Muscle Involved: Quadriceps, Hamstrings, Gastronemius, Soleus and Obliques
 

Bent Knee Curl Ups

Muscle Involved: Rectus Abdominus, Biceps, triceps, Deltoid and Trapezius
 

50 Meter Sprint
Muscle Involved: All Major Muscles
 

Push Up
Muscle Involved: Pectolaris, Deltoid, tricep and Rectus Abdominus
 

Shuttle Run
Muscle Involved: All Major Muscles
 

Sit and Reach

Muscle Involved:  Rectus Abdominus, Finger Flexors, Biceps, triceps, Deltoid and Trapezius
 

1000-meter Run
Muscle Involved: All Major Muscles
 
Five fun facts about the Muscular system!
1. The heart is the hardest-working muscle in the body. It pumps 5 quarts of blood per
minute and 2,000 gallons daily.
2. The gluteus Maximus is the body’s largest muscle. It is in the buttocks and helps
humans maintain an upright posture.
3. The ear contains the smallest muscles in the body alongside the smallest bones. These
muscles hold the inner ear together and are connected to the eardrum.
4. A muscle called the masseter in the jaw is the strongest muscle by weight. It allows the
teeth to close with a force of up to 55-pound son the incisors or 200 pounds on the
molars.
Supportive structures of muscles
Tendons
Fascia
Characteristic of muscular system
1. Contractability- ability to shorten and thicken
2. Extensibility – ability to stretch (when muscle is relaxed it becomes longer
and thinner)
3. Elasticity – ability to return to original length
4. Irritability- ability to respond stimulus
5. Adaptability – the muscular system is adaptable
Heart - Not directly dependent to the nervous system
Hardest working muscle in the body
Flexion and extension - Action take place at the neck when you nod your heads up and
down as if saying yes
MUSCLE AND BODY MOVEMENT
Movement is attained due to a muscle moving an attached bone
Origin – not contraction no movement
Insertion- doing contraction movement
Muscle constructing
Tendon
1. Adduction – moving a body part toward the midline
 2. Abduction – moving a body part away from the midline
Ex. Jumping jack, leg raise
3. Flexion (flexor) – decreasing the angle between two bones and body part
4. Extension (extensor) – increasing the angle between two bones and body part
5. Supination – the act of rotating the arm so the palm of the hand is upward
6. Pronation – the act of rotating the arm so the palm of the hand is turned
downward
7. Elevation – lift a part of the body
8. Depression – lower part of the body
 What are Calisthenics?
Calisthenics is a form of exercise consisting of a variety of movements that exercise
large muscle groups (gross motor movements), such as running, standing, grasping,
pushing, etc. These exercises are often performed rhythmically and with minimal
equipment, as bodyweight exercises. They are intended to increase strength, fitness,
and flexibility, through movements such as pulling, pushing, bending, jumping, or
swinging, using one's body weight for resistance. Calisthenics can provide the benefits
of muscular and aerobic conditioning, in addition to improving psychomotor skills such
as balance, agility, and coordination.