PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 3
(5 hrs.)
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Chapter 3 THE BONES AND

MUSCLES

Introduction

With the current COVID-19 pandemic that we are experiencing right now, it
remains important for us to adhere to healthy movement guidelines, to maintain a
healthy immune system, and build a strong defense. Engaging in a healthy lifestyle
and physical activities are important to help combat feelings of depression and anxiety.
Walking, jogging, running, stretching every day are examples of physical
activities. These activities are also known as motor skills. Motor skills are the actions
and movements of the muscles. The muscular system and skeletal system provide
form, support, stability, and movement to our bodies.
In this module, you will learn about the muscular system and how the skeletal
and muscular systems work together to allow a wide range of movements and physical
capabilities in humans.

Learning Outcome
At the end of the module, you will be able to:
• identify and describe the functions of bones
• describe the types of bones and muscles involved in the performance
• describe the function and structure of skeletal, cardiac muscle, and
smooth muscle
• relate the connections between the skeletal system and physical activities
• explain how muscle works.

Learning Content
BONES
The skeleton gives the body its shape and has loads of jobs to do. It’s made up
of various kinds of bones, all meeting at joints – and different joints move in different
ways.
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The skeleton of an adult human is made up of 206 bones. Some of the most important
ones are shown in the diagram below.
I’m glad to inform you that you’re going to have to learn them all.

Different Functions of Skeleton

 Support
1. The skeleton is a rigid frame for the rest of the body
2. The skeleton supports the soft tissues.
3. Without the skeleton, we’d collapse like jelly.
4. For example, without ribs, our chests would collapse, preventing our lungs
from working.

 Shape
1. Our shape is mainly due to our skeleton.

 Protection
1. Bones are very tough.
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2. They protect delicate organs – like the heart and lungs.

3. For example, the skull protects the brain, like a crash helmet.

 Movement
1. There are loads of joints.
2. Muscles, attached by tendons, can move various bones.

 Making Blood Cells

1. Long bones, like the femur, contain bone marrow.
2. New blood cells are made in this bone marrow.

Different Types of Bones

Remember these different types of bones.

1. Long Bones These include the femur, humerus, tibia, radius, etc..
They’re where blood cells are made.

2. Short Bones These include bones like the carpals (in the wrists) and
the tarsals (in the ankles).
They’re designed to take a lot of weight and absorb the
stresses of running and jumping

3. Flat Bones Some of the bones in the skull are flat.

4. Irregular Bones These are oddly shaped bones like the vertebrae and the
pelvis.

Effect of Skeleton on Performance

1. The skeleton has a huge effect on the size and shape of the body.
2. The skeleton determines a person’s height and optimum weight.
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3. The skeletal system is vital to performance – for example, people with long,
light bones are likely to out-perform people with short, dense bones in sports
like basketball or high jump.
4. Bone strength is also very important, especially in sports like rugby or
weightlifting which put a lot of strain on the body.

JOINTS
Your backbone is all-important. And so is all that connective tissue – the string and
glue that holds us together – may you'd better learn about that too!

Different Sections of Spine

The vertebral column (or spine) is divided up into different sections, and each
section contains some smallish bones called vertebrae (each one is a ‘vertebra’).

Cervical vertebrae
You have 7 of these.
They made up the neck.

Thoracic vertebrae
You have 12 of these.
The ribs are attached to these.

Lumbar vertebrae
You have 5 of these.

The sacrum
That’s this triangular
shaped bone.

The coccyx
It used to be a tail – but now it
just provides a surface for
muscles to attach to.

Connective Tissues Join Muscle and Bones

There are three types of connective tissue you need to know about.

Cartilage forms cushions

between bones to stop
them rubbing
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Ligaments are like very

strong string that holds
bones together.

Tendons attach muscles

to bones (or other
muscles).

Three Different Types of Joint

Not all joints allow movement. There are three different types of a joint for you to
know about:

Immovable joints. A formulation of two bones that have

been fused. The slight movement might occur in the
joints, resulting in a cushioning effect when an external
force is applied. For example, if a blow is struck on the
head, the immovable joints of the cranium will permit a
slight movement.

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.

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. You need to know them all.
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 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.

 Horizontal Flexion is a body segment 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.

 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.

 The 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. Inputting the shot, the opposite arms
move through the horizontal extension.

 Hyperextension is an 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.)

 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 down to the vertical position.

 Rotation is the movement of a segment around its 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 rotating of the foot turning the sole inward.

 Eversion is the rotation of the foot turning the sole outward.

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 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. The kind
of movement is also possible in the wrist, trunk, neck, hip, shoulder girdle, and
ankle joints.

 The elevation is when the shoulder is lifted upward as in shrugging the

shoulders.

 Depression is when lowering of the shoulder girdle.

 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 narrowing of the shoulders. The clavicle is
capable of some rotation at the sternum and accompanies scapular upward and
downward rotation.

Source: https://images.app.goo.gl/LnSbmzmorDoNyVdbA

Types of Movable Joint

Your shoulder can move in more directions than your knee. That’s because
it’s a different kind of joint. Here are the five kinds you’d better learn.

 Ball and Socket

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For example, the hip or shoulder. The joint can move in all directions,
and it can rotate as well. So this allows flexion, extension, adduction,
abduction, and rotation.

 Hinge
For example, the knee or elbow. The joint can go backward and
forwards, but not side-to-side. This allows flexion and extension.

 Condyloid
For example, the wrist. The joint can move forwards and backward, left
to right – but it can't rotate.

 Pivot
For example, the joints in your spine that let you shake your head. This
joint is between the atlas ad axis bones in your neck.

 Gliding
For example, between the tarsals or carpals. The bones move a little bit
in all directions by sliding over each other.

Levers
Your muscles and joints act as levers. Joints multiply either the force of a muscle or
the speed of a movement.
When you bend your elbow, your biceps make a short movement, but your hand makes
a larger one – this means your hand moves more quickly.

MUSCLES

There are lots to know about the muscular system. Muscles are really important in
sports, so you better learn this stuff well. Let us start with the basics.

1. Muscles are made up of fibers. Only some of these fibers will be ready to do
work.
2. All individual voluntary muscle fibers are either fast-twitch or slow-twitch.
3. Everybody has a similar number of muscle fibers – but different people have
different proportions of fast-twitch and slow-twitch fibers.
4. People who are fit and who have larger muscles have fatter muscle fibers – and
more of their fibers are ready to be used.
5. Nerve impulses are what tell muscles to contract (or in the case of the heart,
they tell it to speed up or slow down).
6. Complex movements are made possible by the coordination of nerve impulses
sent to the muscles by the nervous system.
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You must know what the big important muscles are called. Learn this diagram
well.

Source: https://images.app.goo.gl/o1XQ64Kb5khnFAoGA

Types of Muscle Tissue

Muscle is the tissue that allows us for the active movement of our body or
materials within our body. Most of our body's skeletal muscle moves by acting on the
skeleton. There are three different types of muscles. These are:

1. Skeletal muscles

Skeletal or voluntary muscles work as we instruct them. They are under our control.
They make our bodies move. We use them for everyday and sporting activities such
as walking, running, and jumping.
2. Smooth muscles

Smooth or involuntary muscles work automatically. They are not under our conscious
control. They work our internal organs such as the stomach, gut, and bladder.
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3. Cardiac muscle

Cardiac or heart muscle is a very special type of involuntary muscle. It is found only
in the heart. It contracts regularly, continuously, and without tiring. It works
automatically but is under constant nervous and chemical control.

Muscles Work in Pairs

You need to know about how muscles work in pairs and all the fancy names that are
used to describe this.

Muscles are attached to two different bones by tendons.

Only one of these bones will move when the muscle contracts.

Origins – The place where the muscle’s

attached to the stationary bone.

Insertions – The place where the

muscle’s attached to the moving bone.

Antagonistic Muscles
Muscles can only do one thing – pull. To make a joint move in two directions,
you need two muscles that can pull in opposite directions.
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1. Antagonistic muscles are pairs of muscles that work against each other.
2. One muscle contracts (shortens) while the other one relaxes (lengthens) and
vice versa.
3. The muscle that’s doing the work (contracting) is the prime mover or agonist.
4. The muscle that’s relaxing is the antagonist.

Types of Muscle Contraction

Muscles can perform two types of contraction – isometric and isotonic.

1. Isometric Contraction – in an
isometric contraction, the muscle
stays the same length and so nothing
moves.

2. Isotonic Contraction – in an isotonic

contraction, the muscle changes
length and so something moves.
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Effects of Using Muscles and Muscle Tone

If you use your muscles constantly or underuse them, several things can happen like:

Muscle Fatigue – if you use your muscles a lot and they don’t get enough oxygen,
they feel tired or fatigued.

Muscle Atrophy – if you don’t use your muscles, they get smaller. This is atrophy.

Cramp – A sudden contraction of a muscle that won’t relax. Caused by a lack of salt
minerals in the blood, or a lack of blood to a muscle.

What happens to your muscles when you exercise?

Muscles never relax completely – there's always some tension in them. This is called
muscle tone. Exercise improves muscle tone, which in turn improves your posture. If
you improve your posture, you put less strain on your muscles, joints, and bones, and
you won't get injured as easily.

Exercise also causes muscles to get bigger. The fibers become thicker and
stronger, and the blood supply improves. More of the muscle fibers are ready for
immediate use.

Man with strong, muscular, and toned body