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Bones and Muscles

Bones and Muscles. Only copy blue sentences in your note. Bones.

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Bones and Muscles

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  1. Bones and Muscles

  2. Only copy blue sentences in your note. Bones The human skeleton is make up of 206 bones.Bones are living tissues that have a blood supply and they store minerals such as calcium. These bones come in many different shapes and sizes and have many different functions in the body. In this course we will only focus on one function of bones, and that is how they help our bodies move. We will only look at the major bones that effect our limbs and their movement. (see skeleton handout)

  3. Types of Joints Where two bones meet together a “joint” is formed. There are 3 different types of joints found in the body. We are going to focus on synovial joints because they are the type of joint that provides movement.

  4. Types of Muscles • Smooth Muscles - lining of intestinal organs - involuntary ( not under our control) • Cardiac Muscles - heart muscle - involuntary • Skeletal Muscles - supports and moves the skeleton - voluntary (we can control them)

  5. Types of Muscle Contractions Concentric Contraction - occurs when the muscle shortens. For example, the biceps shortens when lifting a weight. Eccentric Contraction (also called a "negative") - occurs when the muscle fibres lengthen as the muscle is still contracting. For example, the biceps lengthens as you set down a weight.

  6. Isometric Contraction - occurs when the muscle in contracting but the muscle does not change in length. For example, when you try to lift a table that is bolted to the floor.

  7. Muscle Terminology Tendons - attach muscle to bone Ligaments - join bone to bone Hypertrophy - increase in muscle fibre size (bigger muscles) Two types: Chronic Hypertrophy (long lasting), and Transient Hypertrophy (temporary- muscle pump) Hyperplasia - controversial theory where muscle fibres split in two Muscle Atrophy - a decrease in muscle size due to lack of activity eg. broken leg

  8. Muscle Functions

  9. Weight Training Tips Isolating Muscles: When doing any exercise you should try and isolate the muscle you are working on The more you isolate the muscle, the more resistance is applied to that muscle *Avoid Swinging, Bouncing or Working in Multiple Directions

  10. Large Muscle groups to Small: When putting your exercises in order, start with activities that involve bigger muscle groups, then work on the small ones • Breathing Technique: The key to doing any exercise successfully is to breathe properly Breathe in during the rest phase and exhale slowly during the exertion phase Each phase should last at least 2 seconds (count 2 and 2) There is no physiological benefit to going fast

  11. Start Low: With any new exercise, you should always start at a low weight that you can handle safely. Then add weight as you get comfortable • Spotting: Always work out in partners and use a spotter whenever free weights, bench equipment or heavy weights are involved Spotters can : 1. Help you safely execute a movement 2. Assist with reps late in a set that you can’t complete on your own 3. Help you put down heavy weights

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