The Muscle and Their

Movement

1st Form Physical Education

Week 11
11th to 15th of January 2021
 Intro: In order to
have this
transformation, we
will be learning
more about our
muscles and their
movements.
• 1. Define tendons and ligaments.
• 2. Differentiate between antagonist and agonist
muscle.
• 3. Describe good posture.
• 4. Explain the importance of good posture
• 5. Explain how muscle speed affects physical
performance.
• 6. Explain why fatigue of muscles occurs.
• 7. Explain long term effects of training and
exercise on muscles.
 TENDON
• The tendons are cords and straps that connect muscles to bones.
• At the bone, the fibers of the tendon are embedded in the
periosteum of the bone.
• This anchors the tendon strongly and spreads the force of the
contraction, so that the tendon won’t tear away easily.
• It is attached to both bones by strong cords called tendons.
 LIGAMENTS
• Ligaments are bands
of tough elastic
tissue around your
joints. They connect
bone to bone, give
your joints support,
and limit their
movement.
 Antagonistic Pairs.
• Muscles are attached to bones by tendons.
Muscles contract to move our bones by
pulling on them.
• In an antagonistic muscle pair as one muscle
contracts the other muscle relaxes or
lengthens. The muscle that is contracting is
called the agonist and the muscle that is
relaxing or lengthening is called
the antagonist.
 Antagonistic Pairs.
• Antagonist muscles are the ones that oppose
your agonist muscles. So if your agonist muscles
are working, then your antagonist muscles will
usually be resting or stretching.
• They’re often located opposite each other
because of the way that they work together to
facilitate movement throughout your body.
• The relationship between agonist and antagonist
muscles is kind of like a lazy game of tug-o-war,
where one muscle is pulling and the other is just
kind of letting the action happen.
 What are antagonist muscles?

• So, let’s continue with the biceps and triceps example in order to
further break down the relationship between the two.
• During a biceps curl, your upper arm is flexing at your elbow,
which means that the angle of your elbow joint is getting smaller
or decreasing as your forearm comes in toward your upper arm.
• This type of movement that happens as the joint angle decreases
is called flexion.
• Your biceps are pulling muscles that facilitate flexion, and your
triceps are pushing muscles that facilitate extension.
 What are antagonist muscles?

• While your biceps are busy trying to pull weight by contracting or flexing and thickening,
your triceps aren’t working to push anything.
• They’re pushing muscles, so they’re able to relax and essentially take a break because
they’re not involved nearly as much during biceps flexion or a biceps curl.
• However, as you begin to lower your upper arm and increase the joint angle your arm will
start to straighten out again.
• This is extension, during which your triceps muscle will jump in a little more because its job
is to extend the elbow.
Let watch a video on the Antagonistic
Pairs
 The importance of good posture:
• Good posture means that your body is in the
position that puts the least strain on your
muscles, tendons, ligaments and bones
• Good muscle tone is vital for this.
 The benefits of good posture:
• It helps to make you and your clothes look
good: eg. It develops self esteem
It helps your heart, breathing and digestive
system work properly.
It helps prevent strain and injury in sport and
other activities
It makes you less tired because you use less
energy.
 Practicing Good Posture
• Whether you are sitting, standing, walking or
lifting something, the main rule is:
“ Keep you spine as upright as possible, with its
normal curves.”
Good standing posture
Good sitting posture
Good lifting posture
 Good standing posture
• Head up, neck lengthened
• Chin tucked in just a little
• Spine stretched upwards
• Chest high and open, so that
you breathe freely Good Posture
• Arms loosely by your sides
• Knees relaxed
• Feet about weight evenly
balanced between you heels
and the balls of your feet.
Bad Posture
 Good Sitting Posture
• Sitting well back in your chair
and letting it support you
• Spine and neck lengthened
• Thighs straight in front of you
• Feet flat on the floor in front of
you (not under the chair) Bad sitting Posture
• Arms relaxed
When working at your desk:
• sit squarely in front of the desk
• Bend forward from the hips
instead of curving your spine
Good Sitting Posture
 Good Lifting Posture
• Standing directly in front
of the object, close to it,
and with your feet apart.
• Bending your knees to
Good Lifting Posture
reach it, keeping your
spine straight.
• Using the full strength of
your legs to help you lift it.

Bad Lifting Posture

 The penalties of poor posture:
• You don’t look as good as you could, no matter how
great your clothes and hair are
• Your muscles have to work harder so you get tired
sooner
• The strain on bones, tendons and ligaments can lead to
injury, e.g. back strain and fallen arches
• There’s less space for you heart and lungs, which can
Interfere with their action. Round shoulder make it
harder to breathe deeply.
• It can affect you digestion. Who wants that?
• Problems caused by poor posture can take years to put
right.
 How muscle speed affects physical
performance.
• The more fast-twitch fibers you have, the
more suited you are to sports that need bursts
of strength and power.
• When you play just for fun, the fiber mix does
not matter
• But at higher levels it can make the difference
between winning and losing
 Why fatigue of muscles occurs.

• Fatigue is mental or physical exhaustion.

• When fast-twitch fibers work maximally for too long
they fatigue
• The fatigue is caused by the build-up of poisonous
substance-lactic acid
• It cause pain and prevents any more energy from being
supplied to the muscles
• When slow twitch fibers work for several hours, they
can also fatigue. If the exercise was gentle, the fatigue
tends to be due to the body running out of glucose.
The muscles literally run out of energy .
 Long term effects of training and
exercise on muscles
• Cardiac Muscle: the grows bigger and stronger.
This means that more blood is pumped around
the body, which means that more oxygen can
reach the voluntary muscles.
• Voluntary muscles. These also grow bigger and
stronger. You would need to know whether your
sport needs mainly fast twitch or slow-twitch
fibers so you can train this area.
• Fast- twitch fibers: With training. These can
contract more strongly. This would help improve
your performance in maximum effort activities.
• Slow twitch fibers: with the correct training and
diet, your body adapts to store more glycogen
and you get to using fat as an energy source.
• Lots of energy can be obtained by the
breakdown of fat but without training it takes a
very long time before it begins to be used.
 Training and everyday life
• Gentle exercise combining strength work and
stamina will help our hearts and muscles
become stronger and fitter and help us with
our general fitness for everyday tasks.
 Muscle training and flexibility
• Poor flexibility can cause poor performance, either due
to injury or poor/ inefficient technique.
• It can hinder both speed and endurance, as the muscle
has to work harder to overcome resistance.
• If you can combine strength work with flexibility, then
the muscles can contract more strongly along a full
range of movement to provide maximum strength and
power. Strength training without flexibility can cause
individual to become “muscle- bound” with restricted
movement.
 Muscle training and flexibility
• Flexibility training is very important for the
elderly, as tendons and ligaments become less
elastic as people age.
• This may cause injury and prevent many
movements.
1. Tendons and Ligaments.
2. Differentiate between antagonist and agonist muscle.
3. Importance of good posture.
4. How muscle speed affects physical performance.
5. Why fatigue of muscles occurs.
6. Long term effects of training and exercise on muscles.
• Review the pdf format of the
video.
• View the Activities uploaded
in Moodle
• Assessment (Quiz)
• Meet Deadlines