Muscles Bones Muscles n a tissue composed of

Muscles & Bones

Muscles n a tissue composed of bundles of elongated cells capable of contraction and relaxation to produce movement in an organ or part

Types of Muscle n Cardiac n Skeletal n Smooth

Smooth Muscle - - The muscle is smooth and NOT striated Located in the tunica media layer of large and small arteries and veins, the bladder, uterus, male and female reproductive tracts, gastrointestinal tract, respiratory tract, the ciliary muscle, and iris of the eye This type of muscle is involuntary Controls movement in internal organs

Cardiac Muscle - is a type of involuntary striated muscle found in the walls of the heart. As it contracts, it propels blood into the heart and through the blood vessels of the circulatory system.

Skeletal Muscle - most common of the three types of muscle in the body. Striated muscle is attached to bone and produces all the movements of body parts in relation to each other - Found throughout the body - Examples – Pectoralis Major, Quadriceps, Biceps, Triceps, etc. - This type of muscle is Voluntary

Muscle Terms n n n Abductors – hip muscles that bring the legs out to the sides of the body Abs – term for abdominal muscles, proper term is rectus abdominis. (stomach muscles) Adductors – muscles that bring the legs in towards the body (opposite of abductors) Atrophy – muscular result of ignoring the “use it or lose it” saying. Biceps – Muscles located on the front of the upper arms

Types of Muscle Work Sheet n On your own do your best to complete the worksheet. Take your time and do your best! After you are done please stay in your seat and remain quiet.

Muscle Terms Cont. n n Cardiovascular – exercise that raises the heart rate and burns fat, like walking, running, bicycling and swimming. Curl – Any exercise that involves bending at the joint to bring a weight closer to the body. Deltoids – Shoulder Muscles Extension – Any exercise that involves straightening at a joint to bring a weight further from the body.

Muscle Terms Cont… n n n Free Weights – dumbbells, barbells, etc. Gluteus Maximus – Term for the buttock muscle Hamstring – muscles located on the back of the thighs Latissimus Dorsi – Back muscle (lower) Obliques – Muscles at the side of the abdomen

Muscle Terms Cont… n n n Pectoralis Major – Chest Muscle Quadriceps – Muscles located on the front of the thighs (4 different muscles) Rectus Abdominus – largest abdominal muscle, often called upper abs Rep – One repetition in a weight lifting routine Set – A group of repetitions in a weight lifting routine.

Muscle Terms Cont… n n Triceps – Y shape group of muscles located on the back of the arm Weight Bearing Exercise – exercise that involves bearing one’s own weight, like walking or using an elliptical trainer.

Skeletal Muscles

Skeletal Muscles Back

Muscle Activity n n n n Get into groups of 3 or 4 Each group will need 15 to 20 small sheets of paper and tape Each group will need to pick 1 model The other group members will be labelers You are to label your model’s muscles from the muscle list in your worksheet book All boy groups and all girl groups DO NOT TOUCH THE OPPOSITE SEX IN UNAPPROPRIATE PLACES, IF YOU DO YOU WILL BE WRITTEN UP AND SENT TO THE OFFICE!

Weight Room Equipment and their Association with the Muscles

Bench Press Incline Press

DO NOT DO THIS!

Bench Press & Incline Muscle Groups

Bench/Incline Press Information n Form: Take the bar to the chest line and stop the bar when elbows are at a 90 degrees. Spotter: Behind with hands on the bar for assistance if needed. Do not let the weight lifter struggle! Muscles Involved: Pectoralis Major, Deltoids, Triceps

Alternate to the Bench Press Dumbbell Press More difficult due to you having to stabilize the Weights. Spotter is behind with hands on lifter’s elbows

Butterfly or Pec Dec

Muscles involved in Pec Dec / Butterfly

Butterfly Information n Form: machine guided. n Spotter: not needed n Muscles invovled: Pectoralis Major, Biceps (slightly), and Deltoids (slightly)

Pull Ups

Muscles involved in the Pull Up n n Bicep - Latissimus Dorsi Forearm (with reverse grip)

Pull Up Information n Form: can use different grips n n n Regular, Close grips, hands spread apart, Reverse grip Spotter: behind, can hold feet if lifter needs assistance Muscles Involved: Biceps, Latissimus Dorsi, and forearms.

Push Ups

Muscles involved in Push Ups n Pectoralis Major, Deltoids, and Triceps

Push Up Information n n Form: arms are taken to 90 degrees and flat back Spotter: Not Needed Muscles Involved: Pectoralis Major, Deltoids, and Triceps Types of Push ups: Regular, diamond, close arms, wide arms, arms up, decline, and medicine ball.

Squats

Muscles involved in Squat & Lunge n Quads, gastrocnemius, hamstrings, & Gluteus Maximus

Squat Information n Form: imagine there is an arrow through your back, butt down & out. Head is looking at a high spot on the wall. DO NOT BEND YOUR BACK! Spotter: 1 behind the lifter with hands on the lifters arms pits. (spotter needs to squad down with the lifter). 2 other spotters on each side of the bar, to grab if lifter cannot lift the weight. Muscles involved: Quadriceps, gastrocnemius, hamstrings, & Gluteus Maximus

Lunges Can be done with body weight or dumbbells

Muscles involved in Lunges

Lunge Information n n Form: 1 leg out, weight in hands by waist, drive back leg to the floor, explode up and switch legs. Spotter: not needed Muscles involved: Quads, gastrocnemius, hamstrings, & Gluteus Maximus Variations: 1 leg lunges and side lunge

Leg Curl

Muscles involved in Leg Curl

Leg Curl Info n Form: Is guided by the machine n Spotter: not needed n Muscles involved: Hamstrings

Knee Extension Leg Press

Muscles Involved in Leg Press / Knee Extension

Leg Press & Knee Extension Info n n n Form: Both LP & KE are guided by machine Spotter: Not needed Muscles involved: Quadriceps, hamstrings, and gluteus maximus

Lat Pull Down

Muscles involved in Lat Pull Down

Lat Pull Down Information n Form: wide grip with the bar, use arms to take bar to chest (in front) or bar can be taken behind to shoulders (behind) Spotter: N/A – machine guided Muscles Involved: Latissimus Dorsi, deltoids (rear) and trapezius

Tricep Dips Tricep Extension

Tricep Dips n Triceps

Tricep Dips/Tricep Extension Info n n n Form: TD – bend arms to 90 degree angle and power back up. TE – 1 arm, grip dumbbell 90 degree angle behind head and extend. TE – 2 arm, hold dumbbell and bring behind head and explode up. Spotter: Not needed Muscles Used: Triceps and trapezius

Curls

Muscles involved in Curls

Curl Information n Form: Standing – arms down at waist with weights in hand, bring hands up to chest level. Sitting (preacher curls) – sitting down, hand on weights, arms down as far as they can, bring weights to chest. Spotter: Not needed Muscles Used: Biceps

Standing Calf Raises n Works the Gastrocnemius also known as the calf muscle This exercise can also be done on the leg press

Calf Raises Information n Form: weights in hand, toes on raised surface, go on tippy toes, then back down. n Spotter: not needed n Muscles used: gastrocnemius

Abdominal Exercises

Sit Ups & Locked Leg Crunches n Rectus Abdominus, External Obliques Russian Twist and planks can also work these muscles

Weight Room Activity n n n Get into groups of 4 Receive your weight room machine/exercise from the teacher Within your group talk about the muscles that are engaged during the exercise and how to correctly perform it & record it on a sheet of paper. Practice your form in the weight room Perform it for the class

BONES n n the hard connective tissue forming the substance of the skeleton of most vertebrates, composed of a collagen-rich organic matrix in fused with calcium, phosphate, and other minerals. Review: Tendons are tough inelastic bands that hold and attach muscle to bone. Tendons allow your muscles to move your bones!

Purpose of Bones in the Body n n n The main job of the skeleton is to provide support for our body. Without your skeleton your body would collapse into a heap. Your skeleton is strong but light. Without bones you'd be just a puddle of skin and guts on the floor. There are 206 bones in your body! Newborn babies have over 300 bones, these bones fuse together to make 206 when they get older

Purpose Cont… n n n Your skeleton also helps protect your internal organs and fragile body tissues The brain, eyes, heart, lungs and spinal cord are all protected by your skeleton. Your cranium (skull) protects your brain and eyes, the ribs protect your heart and lungs and your vertebrae (spine, backbones) protect your spinal cord.

Breaking Bones n n n Bones are tough and usually don't break even when we have some pretty bad falls. Bones will bend a little, but if you fall the wrong way from some playground equipment or maybe your bike or skateboard you can break a bone. Doctors call a broken bone a fracture.

Healing n n n Bones are made of living cells. When a bone is broken your bone will produce lots of new cells to rebuild the bone. These cells cover both ends of the broken part of the bone and close up the break.

Strengthening your Bones n Strengthen your skeleton by drinking milk and eating other dairy products (like lowfat cheese, frozen yogurt, and ice cream). They all contain calcium, which helps bones harden and become strong.

Bones of the Skull n n Anterior View Frontal View n n n Frontal View Medial Plane View (side view)

Bones of the Body Anterior View

Bones of the Body Posterior View

Hand Is this a right or left hand?

Foot Is this a right or left foot?

Activity 2 – Tape Skeleton n n Get into groups of 3 Materials: 1 big sheet of paper, 1 roll of tape, 1 pen/pencil Your group is to create a skeleton out of tape and tape it on the sheet of paper. You are to label each individual bone.

How do you keep your bones healthy? n n n Bones need regular exercise to stay as strong as possible. Walking, jogging, running and other physical activities are important in keeping your bones strong and healthy. Riding your bike, basketball, soccer, gymnastics, baseball, dancing, skateboarding and other activities are all good for your bones. Make sure you wear or use the proper equipment like a helmet, kneepads, shin guards, mats, etc. . . to keep those bones safe.

Bones Song n n n Get into groups of 3 or 4 Your group is to create a song or rap about the bones This activity is to help you remember the names of the bones and where they are on your body. At least one member of your group will have to perform the song for the class. You will need at least one person to record the lyrics of the song on a sheet of paper to turn in.

Activity 1: Labeling the Bones Activity n n n Get into Groups of 3 or 4 Gather 1 roll of tape & small sheets of paper In your group you will need 1 model, and 2 or 3 labelers You are to label each bone on the body on your model When you are done raise your hand so the teacher can check the model Remember: DO NOT touch any model in their private parts, if you do you will be sent to the office, given a referral, and ALL of your points will be lost for the day