Unit 5: The Muscular System

and Fitness Principals

Ms. Fitchwell

Health 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!

THE EVOLUTION OF MAN

SOMEWHERE, SOMETHING WENT TERRIBLY WRONG!

How do I take care of MYMuscles?? 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

GroupMajor

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

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

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.

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. Creatineconverts to lactic acid phosphate

C

A

D

B

E

ANSWER:

Yippee!

Warm Up March 18th

1. Provide 3 examples of what our muscles do for our bodies.

2. Define Nerve Impulses.

3. What are the 3 kinds of muscles? Are they voluntary / involuntary?

4. What are the 3 ways that muscle cells store/make ATP?

1. PROTECTION: Skeletal muscles protect our vital organs

MOVEMENT: Muscles move bones, smooth muscles move food

through stomach and intestines and blood through the body

CIRCULATE THE BLOOD: Cardiac muscle pumps blood to body

2. Nerve Impulses cause muscle fibers to contract and relax.

3. Skeletal-Voluntary , Smooth-Involuntary , Cardiac-Involuntary

4. Creatine Phospate:Production of energy , Aerobic Respiration: uses

bodies store of glucose , Lactic Acid: produces small amounts of ATP

If one of the Kinetic Chain is not functioning optimally,

then predictable patterns of dysfunction will develop

and initiate the cumulative injury cycle.

Clark, M. & Lucett, S. (2011). NASM Essentials of Corrective

Exercise Testing. Baltimore, MD: Lippincott, Williams &

Wilkins, P. 18.

*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

Warm-Up March 19th

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.

tendon

s

Head, neck, and shoulder blades

contract

T

T

F

F

F

ANSWER:

*Trapezius

*Deltoid

Pectoralis major

Gastrocnemius

HamstringQuadriceps

*Obliques

bicepsTriceps

Abdominals

*Gluteus

Maximus

Lats

Warm Up March 20th

What role does mitochondria and ATP play in movement?

How does proper poster affect exercising?

As glucose is absorbed into a cell mitochondria turns it into ATP

(energy). ATP is a type of chemical energy that is needed to

produce repeated muscle contractions.

Practicing good posture prevents injury! Specifically back

problems and back pain

https://www.youtube.com/watch?v=b22B0l25_LM

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

https://www.youtube.com/watch?v=b22B0l25_LMhttps://www.youtube.com/watch?v=cGyOcNvKeA8

Warm-Up March 23rd

What are the 5 components of physical fitness?

Muscular Strength: The maximum amount of strength a muscle can produce in a single effort

Muscular Endurance: Ability of muscle to continue to

perform without fatigue

Cardiorespiratory Endurance: Bodies ability to perform

prolonged dynamic exercising for moderate to high

intensity levels

Flexibility: Bodies ability to bend and move joints through a full range of motion

Body Composition: Amount of fat on body compared

to muscle and bones

Physical FitnessDo 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

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

http://www.crossfit.com/cf-info/what-is-crossfit.html https://www.youtube.com/watch?v=cvGfV6qCiOI

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

https://www.youtube.com/watch?v=UQpEFK7t3nMhttp://www.crossfit.com/cf-info/what-is-crossfit.htmlhttps://www.youtube.com/watch?v=cvGfV6qCiOIhttps://www.youtube.com/watch?v=DKm6yuX_3Vs

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

Always Remember……

Warm-Up March 24th

Difference between aerobic and anaerobic exercise.

Examples of each

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

NEED MORE??EXERCISE:

Grows Brain Cells

Strengthens the heart muscle

Reduces Stress

Reduces the risk of heart disease, blood pressure and type 2 diabetes (lowers

LDL’s raises HDL’s)

Improves circulation, oxygen and nutrient transportation throughout the body.

Helps to lose weight and keep it off

Improves breathing efficiency

Strengthens muscles and improves appearance

Helps prevent back problems and back pain- practicing good posture applies to exercising!

Strengthens bones and reduces the risk of osteoporosis

Strengthens the tissues around the joints and reduces joint discomfort and arthritis if appropriate exercise is selected and properly performed.

Improves immune function which decreases risk for infectious diseases.

Improves self confidence and self-esteem

Boosts energy and increases productivity

Improves Sleep

Decreases the risk of several types of cancer

Helps create a positive attitude about life

Exercise is the BEST

Medicine

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.

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 Prefontaine

International Track Star, Running Legend

Resistance

Training

Cardiovascular

Training

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.