Unit 5: The Muscular System and Fitness Principals

Ms. FitchwellHealth Education

LIFE = MOVEMENT MOVEMENT = LIFE

What Do My Muscles DO ? ? ?

Protection- protect the soft parts of the body (skeletal muscle)

Movement- muscles and bones work together to move body parts

Tendons: attach the muscles to bones. Thus, when the muscle moves, so does the bone.

Internal movement- muscles move body organs (smooth muscle)

Smooth muscles help move food through stomach and intestines.

Muscles helps circulates the blood (cardiac muscle)

Smooth muscles control the flow of blood through vessels • Heat is released with muscle

contraction

Helps the body maintain a normal temperature

Moving your body can make you warmer if you are cold

How do my Muscles Work?

They are designed to support our vital organs – dense mitochondria produce more energy

Building more muscle helps make insulin work better – our body uses muscle to shuttle sugars into cells once we eat

Our muscles need to be strong to support our joints *Nerve Impulses: Cause muscle fibers to contract and relax.

FYI : It would be impossible to do anything without your

muscles (worked well for millions of years… until recently)

Because muscles are so crucial to any animal, they are incredibly sophisticated. They are efficient at turning fuel into motion, they are long-lasting, they are self-healing and they are able to grow stronger with practice. They do everything from allowing you to walk to keeping your blood flowing!

How do I take care of MY Muscles?? It’s quite simple really…

Nutrition: Muscles need oxygen to work. Without it they get tired. You need to eat healthy to give it the nutrients it needs to grow.

Exercise! Muscles get flabby if they are not used. To keep your muscles in good condition you need to exercise regularly ( 60 minutes of physical activity each day )

“Eat the colors of the rainbow”

There are 3 Types of Muscle Tissue

A. Skeletal - voluntary muscle that work with the bones to allow movement (40% of weight)

B. Cardiac- involuntary muscle that is located in the heart.

*Aerobic exercise is essential for strong cardiac muscle.

C. Smooth- involuntary muscle located in the lining of organs like the digestive system and blood vessels

Types of Muscle Tissue (cont.)

Muscle Group

Major Location

Major Function

Mode of Control

Skeletal Muscle

Attached to bones and skin of the face

Produces body movements and facial expressions

Voluntary

Smooth Muscle

Walls of hollow organs, blood vessels, and iris

Moves contents through organs; vasoconstriction

Involuntary 

Cardiac Muscle

Wall of the heart Pumps blood through heart

Involuntary

Production of Energy for

Muscle ATP (adenosine triphosphate)

A type of chemical energy

Needed for sustained or repeated muscle contractions

When a nerve cell is called into action, its metabolic machinery switches on like the pilot light in a furnace. As glucose is absorbed into the cell, mitochondria turn it into ATP – the main type of fuel a cell can burn.

MITOCHONDRIA : little cell organelles that create energy which make our bodies work.

Muscle cells must have three ways to store or make ATP Creatine phosphate

Rapid production of energy

Aerobic respiration (Pyruvic Acid)

Uses body’s store of glucose

Lactic acid production

Small amounts of ATP

Fun Fact: Mitochondria are tiny structures within every cell nucleus that function as the cell’s furnace,

using oxygen to convert glucose into a usable fuel during aerobic exercise. When oxygen levels are insufficient, fuel conversion is shifted outside the

mitochondria for anaerobic metabolism, a far less efficient

process than aerobic metabolism.

Apply Your Knowledge

Match the following:___ Rapid production energy A. Lactic acid___ Needed for sustained or B. Pyruvic acid

repeated muscle contractions C. ATP___ Uses body’s store of glucose D. Aerobic ___ Muscle fatigue

respiration ___ With strenuous exercise, E. Creatine

converts to lactic acid phosphate

C

AD

B

E

ANSWER:

Yippee!

*Trapezius

Movement of the head, neck, and shoulder blades

*Deltoid

Muscle forming the rounded contour of the shoulder.

Pectoralis Major

It makes up the bulk of the chest muscles

Biceps

To flex the elbow and to rotate the forearm.

Triceps

Main roll is to extend the lower arm

Accounts for approximately 70% of the upper arm's muscle mass

Latissimus dorsi

Responsible for moving the shoulder joint.

Extension and lateral flexion of the lumbar spine.

Abdominals

The main function is to move the body between the ribcage and the pelvis.

Protects internal organs.

“The 6-pack”

*Obliques

Muscles allow the trunk to twist

*Gluteus Maximus

LARGEST MUSCLE IN THE BODY

Causes the leg to straighten at the hip when a person walks, runs, or climbs

Used to raise the body from a sitting position

Quadriceps

Crucial in walking, running, jumping and squatting

Extend the knee joint

Gastrocnemius

Pulls the heel up and down moving the foot

The muscle provides the propelling force in running and jumping.

Hamstring

Primary functions of the Hamstrings are knee flexion and hip extension

Play a crucial role in many daily activities

Bell Ringer Oct. 21st

What is the largest muscle in the human body? Describe the function of this muscle.

Gluteus Maximus: Raises body from sitting position, causes leg to straighten when a person walks, runs, moves.

Apply Your Knowledge

True or False:

___ Skeletal muscles are attached to bones by ligaments.

__ Contractions of smooth muscle produce movement of organ contents.

___ Cardiac muscle produces atrial and ventricular contractions and is involuntary.

___ Trapezius control movement of knee flexion and hip extension.

___ Heat is released as muscles relax.

tendons

Head, neck, and shoulder blades

contract

T

T

F

F

F

ANSWER:

*Trapezius*Trapezius

*Deltoid

Pectoralis major

Gastrocnemius

HamstringQuadriceps

*Obliques

bicepsTriceps

Abdominals

*Gluteus Maximus

Lats

Physical Fitness Do what you love, love what you do.

“At every level, from the microcellular to the psychological, exercise not

only wards off the ill effects of chronic stress; it can also reverse them. Studies show that if researchers

exercise rats that have been chronically stressed, that activity

makes the hippocampus grow back to its preshriveled state. The

mechanisms by which exercise changes how we think and feel are so much more effective than donuts and medicine. When you say you feel less stressed out after you go for a swim,

or even a fast walk, you are.” -John J. Ratey; MD, Harvard Medical

School

Physical Activity Matters to Your Brain, Too

• Exercise increases brain activity – even just a short 20-minute walk

• Other research shows obesity may have negative effects on thinking

What you eat or don’t eat matters

to your brain

Brain Studies Suggest Association

• Physical activity may positively impact academic achievement

• Some research indicates brains of aerobically fit children show superior executive brain functions

• Some research indicates benefits include better attention and improved math and reading scores

Common Barriers to Wellness

Lack of:• Time• Money• Support• Education

• Wellness not a priority• Need for tools and training

5 Health Related Components of Fitness

1. Cardiorespiratory (Heart and Lung) Endurance: The ability of the body to preform prolonged, dynamic exercises at moderate to high levels of intensity.

2. Muscular Strength: The maximum amount of force that a muscle can produce in a single effort.

3. Muscular Endurance: The ability of the muscle to continue to perform without fatigue.

4. Flexibility: The ability to bend and move joints through a full range of motion.

5. Body Composition: The proportion of fat in your body compared to your bone and muscle.

https://www.youtube.com/watch?v=cGyOcNvKeA8

http://www.crossfit.com/cf-info/what-is-crossfit.html

Aerobic Metabolic Pathway Anaerobic Metabolic Pathway Aerobic Metabolism is the pathway which

provides energy for long running.  Aerobic = With Oxygen  Uses OXYGEN to produce energy from the

food we eat  SLOW AND STEADY pace to allow us to get

in enough oxygen to keep producing energy  Exercises: Running, swimming, cycling 

Anaerobic Metabolism produces energy for short duration, high intensity activities

  Anaerobic= Without Oxygen   LACTIC ACID is formed when energy is produced

without oxygen.   Body will tolerate some lactic acid but when too

much accumulates, you have reached Lactic Acid Threshold, point at which burning muscle pain and fatigue make it difficult to continue running at the same intensity.

  Body will slow down to increase Oxygen intake and

reduce Lactic Acid Buildup

Exercises: Weight Lifting, sprinting

Aerobic VS Anaerobic Exercise

https://www.youtube.com/watch?v=UQpEFK7t3nM

https://www.youtube.com/watch?v=cvGfV6qCiOI

https://www.youtube.com/watch?v=DKm6yuX_3Vs

Frequency Number of times you perform activity per week.

Intensity How hard the workout is.

Time How long the workout lasts. At least 30 minutes each session to “overload” the body.

Adolescents need 60 minutes of activity daily for good health.

Type Full body, continuous movementRunning, jogging, walking depending on your Intensity.

F.I.T.T. Principals

Over the years, I've given myself a thousand reasons to keep running but it’s always come

back to where it started. It comes down to self satisfaction and a sense of achievement.

-Steve PrefontaineInternational Track Star, Running Legend

Resistance Training

CardiovascularTraining

FREQUENCY Increase # of workout days

Increase # of workout days

INTENSITY Increase resistance / weight

Increase pace or % of max. heart rate

TIME Increase time involved in exercise or increase repetitions

Increase time involved in exercise

TYPE Changing the exercise but working the same area of the body

Changing the workout to a different cardio. Exercise. (Ex: Jogging to Jump Rope to Biking

F.I.T.T. Principals differ depending on the fitness component you are concentrating on.

It is important to maintain all components of fitness.

When one area is neglected, it puts the body out of balance and the possibility of injury rises.

Understanding proper form is essential to the prevention of injury.