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Muscles & Bones

Muscles & Bones. Muscles. a tissue composed of bundles of elongated cells capable of contraction and relaxation to produce movement in an organ or part. Types of Muscle. Cardiac Skeletal Smooth. Smooth Muscle. The muscle is smooth and NOT striated

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Muscles & Bones

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  1. Muscles & Bones

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

  3. Types of Muscle • Cardiac • Skeletal • Smooth

  4. 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

  5. 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.

  6. 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

  7. Muscle Terms • 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

  8. Types of Muscle Work Sheet • 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.

  9. Muscle Terms Cont. • 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.

  10. Muscle Terms Cont… • 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

  11. Muscle Terms Cont… • 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.

  12. Muscle Terms Cont… • 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.

  13. Skeletal Muscles

  14. Skeletal Muscles Back

  15. Muscle Activity • 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!

  16. Weight Room Equipment and their Association with the Muscles

  17. Bench Press Incline Press

  18. DO NOT DO THIS!

  19. Bench Press & Incline Muscle Groups

  20. Bench/Incline Press Information • 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

  21. 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

  22. Butterfly or Pec Dec

  23. Muscles involved in Pec Dec / Butterfly

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

  25. Pull Ups

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

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

  28. Push Ups

  29. Muscles involved in Push Ups • Pectoralis Major, Deltoids, and Triceps

  30. Push Up Information • 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.

  31. Squats

  32. Muscles involved in Squat & Lunge • Quads, gastrocnemius, hamstrings, & Gluteus Maximus

  33. Squat Information • 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

  34. Lunges Can be done with body weight or dumbbells

  35. Muscles involved in Lunges

  36. Lunge Information • 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

  37. Leg Curl

  38. Muscles involved in Leg Curl

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

  40. Knee Extension Leg Press

  41. Muscles Involved in Leg Press / Knee Extension

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

  43. Lat Pull Down

  44. Muscles involved in Lat Pull Down

  45. Lat Pull Down Information • 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

  46. Tricep DipsTricep Extension

  47. Tricep Dips • Triceps

  48. Tricep Dips/Tricep Extension Info • 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

  49. Curls

  50. Muscles involved in Curls

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