Physical Education SECOND ASSESSMENT 4 ESO. T3 The skeletal and muscular systems.

Transcription

1 Physical Education SECOND ASSESSMENT 4 ESO T3 The skeletal and muscular systems. 1. Introduction The human body is divided into: a. head b. torso i. Dorsal part: back ii. Ventral part: thorax, abdomen c. extremities i. superior : arms, forearms, hand joints : shoulders, elbows, wrists ii. inferior : thigh, leg, food joints : hip, knee, ankle (see drawing #1 at the end of the notes) For the study and location of the different muscle groups, doctors created what is known as the anatomical position. This position consists of the following: the body upright and erect arms at the sides and palms of the hands forwards legs together, straight, and with the feet forward. From this position all the movements of the human body are studied and all that is in front is on the front and all that is behind is on the back. The movements that the human body produces are known as: a. Flexion : movement where the extremes approximate two segments of the same articulation. Commonly known as bending. b. Extension : the opposite of the previous movement. c. Abduction : lateral separation of a limb. d. Adduction : the opposite of the previous movement. e. Rotation : when a limb twists. i. Internal rotation : when it turns towards the interior of the body. In the case of the hand, it is called pronation (palm towards the ground). ii. External rotation : when it turns towards the exterior of the body. In the case of the hand, it is called supination (palm towards the sky).

2 f. Circumduction : when the limb combines all of the previous movements. Describes a circle around the joint. The musculoskeletal system of the human body is formed by: bones, muscles, and joints. The movement is produced by muscles, thanks to the orders given by the brain and that are sent via the nerves to the muscles. 2. Bones Bones form part of the skeleton, and don t stop growing until one is about 20 years old. All bones are divided into two parts: diaphysis, epiphysis. The metaphysis is the zone between the two parts and is where the bone grows. The union of two bones forms a joint. Thanks to these we can move Bones a. Head 1. Cranium a. frontal (anterior) b. parietal (lateral) c. temporal (lateral) d. occipital (posterior) 2. In the face: superior and inferior maxillary bones. b. torso 1. chest (thorax) sternum, twelve pairs of ribs, the bottom three floating. It protects the lungs and the heart. At the back they are joined at the spine and in front at the sternum. 2. abdomen, where there are only viscera protected by abdominal muscles and lumbars. 3. Back vertebral column, divided in 5 zones: a. cervical (7) neck b. dorsal (12) from which the ribs extend c. lumbar (5) d. sacral (5) vertebrae fused in a triangular shape. e. coccygeal (2 or 4) fused vertebrae, called rump vertebrae c. upper extremities:

3 1. articulation of the shoulder, called shoulder girdle: scapula, clavicle, proximal humeral head. 2. arm: humerus 3. forearm: ulna, radius 4. hand: carpals. wrist bones (there are 8, the best known is the scaphoid). metacarpals. one for each finger, and they are in the hand. fingers, phalanges (3 per finger, except the thumb) d. lower extremities: 1. articulation of the hip, called the pelvic girdle : hip bone: pubis, ilium (anterior), ischium (posterior). 2. thigh femur 3. leg tibia, fibula, patella (knee). 4. foot tarsals: calcaneus, astragalus, cuboids, scaphoids, three wedges. metatarsals (5, one per toe). insteps. toes: phalanges (same as in the hand). (see drawing #1 at the end of the notes) 3. Muscles The muscular system is formed by striatal tissue Types of muscles There are three kinds of muscles: a. Smooth Muscles: involuntary contractions. This type of muscle is in the viscera (digestive tract, arteries, etc.) b. Cardiac Muscle: automatic and involuntary contractions. A type of smooth muscle. c. Skeletal Muscle: voluntary contraction. A type of smooth muscle. Muscles are in charge of producing movement and helping to maintain the body posture, known as muscle tone. Muscle tone is the minimum strength that a muscle must have to maintain a position. When it lacks that strength various health problems arise like spinal deviations, knee problems, etc. The muscle is formed by a central part and two external parts that connect it to the bone. The union of the bone and muscle occurs through the tendon. The muscle is formed by many fibers or muscle strands that extend from one end of the muscle to the other Muscle layers. All muscles are formed by a series of layers, that surround it totally or partially. These layers go from exterior to interior: a. Epimysium or Aponeurosis : a layer that surrounds the entire muscle. b. Perimysium : a layer that surrounds various muscle fibers. c. Endomysium : a layer that surrounds exclusively each muscle fiber. The muscle fiber is synonymous with the muscle cell and as such has a nucleus, mitochondria, etc.

4 3.3. Muscle actions. When a movement occurs, there is not one but many muscles at work at a time. As such we can say that the actions of a muscle are: a. agonist or motor b. synergist c. antagonist a. Agonist or motor : the movement that the principle muscle makes. Ex. when one flexes their arm, the agonist muscle is the brachial bicep. b. Synergist : the muscle that helps the agonist muscle carry out the movement. Ex. the anterior brachial muscle aids the brachial bicep in flexing the arm. c. Antagonist : the muscle that opposes the movement. It is the muscle opposite the agonist. Ex. the antagonist muscle to the brachial bicep when flexing the arm is the brachial tricep Types of muscle contractions There are three types of muscle contractions: a. Isometric: the muscle is tense, but it doesn t produce movement b. Isotonic: the muscle is tense and produces movement c. Auxotonic: A mix of the two previous Muscles of the human body

5 We are going to study the principle muscles, their location, their action or movement, and strength and flexibility exercises for each one. Whenever we exercise the strength of a muscle, that muscle must perform in a way that supports whatever type of weight and if we want to develop its flexibility we must make the contrary movement, to produce the desired stretching. To work on strength we can perform isometric or isotonic contractions. Depending on the weight and the number of repetitions, we can enhance one type of strength or another (maximum, explosive, or endurance). With regards to flexibility, the following occurs: according to how we stretch the muscle, we work one type of flexibility or the other (active or passive) and depending on how we do it we work one method or another (kinetic, active simple, passive simple, or FNP). See notes from the first assessment. To study the muscles we will divide the body into: head, torso, and extremities, and we will study from an anatomical perspective. At the end of the notes you will find drawings of the strength and flexibility exercises that are described for each muscle. 1. Head a. Name: masseter. i. Location: jaw. ii. Action: moves the jaw and helps to chew. 2. Neck a. Name: sternocleidomastoid. i. Location: both sides of the neck. ii. Action: flex and turn the head. iii. Strength exercise: flex and extend the neck with weights. iv. Flexibility exercise: side to side flexing of the neck. 3. Torso a. Name: pectoralis major. i. Location: front part of the thorax. chest. ii. Action: adduction, approximation of the arms when they are crossed. iii. Strength exercise: push ups, bench press. iv. Flexibility exercise: raising the arms behind you. b. Name: rectus abdominis. i. Location: abdomen, stomach. ii. Action: flexing the front of the torso. iii. Strength exercise: raising the abdomen very slightly, to not damage the back. Be careful with your neck when doing sit ups. iv. Flexibility exercise: raising the torso backwards slightly. c. Name: abdominal obliques. i. Location: side of the abdomen, on both sides. ii. Action: flexing and turning the torso.

6 iii. Strength exercise: crossing sit ups or torso twists. iv. Flexibility exercise: inclining the torso to one side slightly. d. Name: trapezius. i. Location: upper back. ii. Action: raise the shoulders. iii. Strength exercise: with weights in the hands, elevating and lowering the shoulders. iv. Flexibility exercise: lowering the shoulders and neck towards each side. e. Name: latissimus dorsi. i. Location: upper side of the thorax, on each side and on the back. ii. Action: adduction or side approach of the arms when they are separated. iii. Strength exercise: With pulleys, bring the arms down to your sides. Kinds of climbing, like up a rope. iv. Flexibility exercise: Raise the arm above and behind the head and pull it in that direction carefully. f. Name: Diaphragm. i. Location: between the thorax and abdomen. Internal muscle. ii. Action: helps breathing, together with the intercostal muscles (between the ribs). g. Name: Lumbar. Not technically a muscle, but a body area, that is found in the lower part of the back. The muscles that expand the back and that we call lumbars are the trapezius, the latissimus dorsi, the quadratus lumborum, and the muscles that keep the back straight (these last ones are found all along the spinal column, and they are called in their entirety the paravertebrals. i. Location: lower back. ii. Action: extend the back. iii. Strength exercise: lying prone, raise the torso up. Don t elevate too much, you can damage your back. The head must be remain facing the ground. iv. Flexibility exercise: Seated with legs open and flexed, bend the torso to between the legs. 4. Upper Extremities a. Name: Deltoids. i. Location: shoulders. ii. Action: adduction or separation of the arms. iii. Strength exercise: with dumbbells in each hand raise them forward, beside, or behind. iv. Flex. exercise: arms on the opposite scapula (shoulder blade) and push with the other hand back on the elbow. b. Name: Brachial Biceps.

7 i. Location: front of the upper arms. ii. Action: flexing the forearm. iii. Strength exercise: with dumbbells, flexing the arms. iv. Flex. exercise: arm extended, raise the palm of the hand backwards carefully with the elbow and wrist. c. Name: Brachial triceps. i. Location: posterior of the upper arms. ii. Action: extending the arm. iii. Strength exercise: flexing the arms, from a chair, bench, face up. iv. Flex. exercise: raise the arm behind the head and pull from the elbow. d. Name: Flexor digitorum profundus. i. Location: anterior face of the forearm. ii. Action: flexing the fingers and wrist. iii. Strength exercise: with weights in the hand, flexing and extending the wrist, pressure on a small ball. iv. Flex. exercise: with the palm up, extend the fingers downward. e. Name: Extensor digitorum. i. Location: posterior face of the forearm. ii. Action: extension of the fingers and wrist. iii. Strength exercise: extending the hand with weights in each hand. iv. Flex. exercise: flexing the hand towards the front. 5. Lower extremities. a. Name: Gluteus maximus. i. Location: posterior face of the hips or pelvis. ii. Action: maintaining the upright position of the body and extending the legs. iii. Strength exercise: lying face down, ulna prone, raise the legs straight. Do not raise them excessively. iv. Flex. exercise: standing, raise one flexed leg over the trellis and maintain this position. b. Name: illiopsoas. i. Location: anterior face of the hips or pelvis. ii. Action: raise the thigh. Flexing the thigh relative to the torso. iii. Strength exercise: skipping, raising the knees. iv. Flex. exercise: one leg forward flexed, and the other back completely extended. The torso pulled forward carefully to not damage the lumbar area. c. Name: biceps femoris. i. Location: back of the thigh.

8 ii. Action: flexing the lower leg relative to the thigh. iii. Strength exercise: lying face down in a weight machine, flexing the legs lifting the pads that are attached to the weights by a pulley. iv. Flex. exercise: seated with the legs extended, touching one s toes without bending the knees. d. Name: quadriceps. i. Location: front face of the thigh. ii. Action: extending the leg. iii. Strength exercise: halfway flex the leg with or without weight. Also called semi sit ups or semi squats. Never flex downward, it damages the knee. iv. Flex. exercise: standing raise the heel to the butt, and flex the leg. e. Name: sartorius. i. Location: front of the thigh. ii. Action: raise the thigh and rotate it outwards. Flexing the thigh and rotating it. iii. Strength exercise: skipping with knees facing out. iv. Flex. exercise: same as the illiopsoas. f. Name: adductors. i. Location: interior face of the thigh. There are three, large, medium, and small. ii. Action: bringing the legs together towards the interior when they are separated. iii. Strength exercise: seated with the legs open, a companion places their hands between the legs and prevents you from closing them. iv. Flex. exercise: standing, open the legs as much as possible. g. Name: gluteus medius and gluteus minimus i. Location: exterior of the hip. ii. Action: separate the legs towards the exterior. They are abductor muscles or separators. iii. Strength exercises: lying on the side, raise laterally the leg. iv. Flex. exercises: seated with one leg extended and the other flexed and crossed over the extended one, pushing with one hand on the knee towards the interior of the body. h. Name: tibialis anterior. i. Location: anterior face of the leg. ii. Action: flexing the foot. raises the point of the foot. iii. Strength exercise: walking on your heels. iv. Flexibility exercise: seated on the insteps of the feet, with the legs flexed.

9 1. In the front of the leg there are other muscles that are in charge of extending the toes. i. Name: triceps surae. i. Location: back of the calf. ii. Action: extending the foot. Lowers the point of foot. iii. Strength exercise: walking on tip toes. iv. Flex. exercise: standing, with the leg extended, raising the point of the foot and trying to touch it with your hand. 1. In the back of the calf there are other muscles in charge of flexing the toes. To finalize the subject we are going to see a table reviewing the muscles that we have seen, their location in the body, and the bone on which you can find it. MUSCLE LOCATION BONE masseter head superior & inferior maxillary sternocleidomastoid side of the neck cervical area of the spine pectoralis major upper chest ribs and sternum rectus abdominis lower front of torso sternum, last ribs, pubis abdominal obliques lower side of torso last ribs and coxals trapezius shoulders and back dorsal cervical and clavicle latissimus dorsi side of the torso ribs, humerus, spine diaphragm between abdomen and thorax between the ribs lumbars lower back lumbar section of spine deltoids shoulders clavicle, humerus, scapula brachial biceps front of upper arm humerus brachial triceps back of upper arm humerus flexor digitorum front of forearm ulna and radius extensor digitorum posterior of forearm ulna and radius gluteus maximus back of hip coxals

10 illiopsoas front of hip coxals biceps femoralis back of the thigh femur quadriceps front of the thigh femur sartorius front of the thigh femur adductors interior side of thigh femur gluteus medius and minor outer side of hip coxals tibialis anterior front of the calf tibia and fibula triceps surae back of the calf tibia and fibula 4. Joints The union of two bones forms a joint. Thanks to these we can move. All joints are formed by a series of elements: A. the two bones that are joined. B. the articular cartilage : The ends of every bone are covered in an elastic padding tissue whose function is to allow the two bones to glide over each other and avoid wearing out. C. the meniscus : found between the two bones that form a joint. They are padding that ensure the two bones fit together as well as possible and so that any movement between the two is not traumatic. The clearest example is in the knee. D. the synovium : a pouch that together with the joint capsule surrounds the joint. Its function is to contribute a liquid called synovium, that lubricates the entire joint and facilitates movement. E. the joint capsule : a capsule that surrounds the joint, so that the ends of the bones lie close to each other and limit their movements. It gives stability to the entire joint. F. the ligaments : a type of cord that are on the outside of the joint capsule and serve to join together the joint and limit its movement. (see drawing #2 at the end of the notes) There are various kinds of joints: a. synarthrosis : joints whose bones lack mobility. Examples include the bones of the cranium and the face. b. amphiarthrosis : joints whose bones possess some mobility. Examples include the joints of the vertebral column. c. diarthrosis : joints whose bones possess a great deal of mobility. Examples include the shoulder, the hip, the knee, the elbow, etc. REMEMBER.

11 how many ways the human body is divided; the anatomical position. explain the different movements that the body can make. the most important bones and point them out on a skeleton. the most important muscles and point them out on a human body. explain for each important muscular group a strength and flexibility exercise. explain the meaning of agonist and antagonist. Give examples with muscle groups.

12 PHYSICAL EDUCATION WORKSHEET. 2nd ASSESSMENT. 4 ESO SHEET #1: THE MOVEMENTS OF THE HUMAN BODY. BONES AND MUSCLES. FULL NAME: COURSE: PRESENTATION DATE: 1. Give the action that the figure is carrying out, explain what movements are being produced in the following articulations (flexing, extension, abduction, adduction, etc ) a. Knees: b. Hips: 2. Explain how you shoot into a basket. Analyze the movements done by the throwing arm when shooting into a basket. Finally, say what are the agonist and antagonist muscles in the shot. a. Explain the shooting and draw it: b. Movements of the shooting arm in the moment of shooting:

13 c. Agonist muscle: d. Antagonist muscle: 3. Of the following muscles, say where they are found, what bone they are located on, what movement they carry out, and a strength and flexibility exercise for each. You should explain how to carry out each exercise. Don t repeat the exercises from the notes. Make drawings for a better understanding. BRACHIAL BICEPS. Location: Movement: Bone: Strength exercise: PECTORAL. Location: Movement: Bone: Strength exercise: Flexibility exercise: Flexibility exercise: QUADRICEPS. Location: Movement: Bone: Strength exercise: BICEPS FEMORALIS. Location: Movement: Bone: Strength exercise: Flexibility exercise: Flexibility exercise:

14 BASKETBALL RULES 2ND ASSESSMENT Basketball is played with two teams of five players. The objective is to score the greater number of baskets; that is, throw the ball in the opposing basket more than the opponent. The game is begun in the first quarter, with a jump ball in the central circle between two players from the opposing teams. In the 2nd, 3rd, and 4th quarters the ball is thrown in from mid court. In these quarters the throw in alternates between teams. The game is played in a court of the following dimensions: TIME: four quarters of 10 minutes each, each with two minutes of rest between the 1st and 2nd, and the 3rd and 4th. Halftime is 15 minutes between the 2nd and 3rd quarters. The coach may request two time outs during the 1st and 2nd quarters and 3 time outs during the 3rd and 4th. POSSESSION : each team has 24 seconds to score, and the first 8 seconds to cross the midcourt line with the ball. VALUE OF SHOTS : 3 points when shooting from the 6.75 m line, 2 points from within that line. During free throws, shooting from the foul line is worth 1 point. INFRACTIONS :

15 Steps : a player may not advance without dribbling the ball. Two steps are allowed without dribbling if then you release the ball. You will also be penalized if you lift your pivot foot off the ground without releasing the ball. Double dribble : you cannot dribble the ball with two hands. Once you have dribbled the ball and then picked it up with both hands, you cannot dribble again you must pass or shoot. The ball can be dribbled at whatever height one wants. Three seconds : A player cannot remain in the attack zone for longer than three seconds. This rule does not apply when a player receives the ball and dribbles, shoots, or fights for a rebound. Five seconds : When a player throws in the ball it must be done in five seconds. Mid court violation : Once you have crossed the mid court line with the ball into the opponent s court, you cannot pass the ball to a teammate in one s own court. Personal foul : A foul on a player that results from illegal contact with an opponent (pushing, grabbing, illegally blocking movement or touching the payer when shooting the ball), with or without the ball. The fouling player is penalized with a personal foul. When 5 are accumulated the player may not continue playing and must be substituted. If the foul is committed against a player that is shooting : if the ball goes in the two points are conceded and the shooter receives a free throw. if the ball does not go in the player gets free throws (three if having shot from the 6.75 m line). If the foul is committed against a player not shooting: play is restarted with a throw in from the point closest to where the infraction occurred, with 24 seconds of possession. if the team has accumulated in this period more than 4 personal fouls, two free throws. Out of bounds : The ball cannot be dribbled outside of the lines that outline the basketball court. It is out of bounds of the player dribbles the ball outside of these lines or if the player steps on those lines. It is not out if a player crosses that line without touching the floor. Technical : A foul that is committed with unsportsmanlike conduct (lack of respect, insults, rude gestures, derogatory comments, etc.). Penalized with two free throws and possession of the ball. Kick : when one intentionally kicks the ball. Penalized with a throw in for the opposing team.