PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 3 MOVEMENT
ENHANCEMENT

Introduction

With the current COVID-19 pandemic, it remains important for you to adhere
to healthy movement guidelines to maintain a healthy immune system and build a
strong defense. Engaging in healthy lifestyle and physical activities like walking,
jogging, running, stretching are important to help combat feelings of depression and
anxiety
Walking, running, stretching, bending, catching, and throwing are all motor
skills. They are the building blocks of all games and activities in physical education
class, sports, and daily life. Enhancing the quality of your motor skills can enhance
the quality of the activities in a physical education program and your daily lives.
In this module, you will learn about the scientific basic movements to help you
to be aware of physical literacy, which help you move competently and confidently in
all types of environment. This will also prepares you for the advance learning of
movement.

Learning Outcome
At the end of the chapter, you will be able to:
• List and describe the functions of bones
• Describe the classes of bones
• Describe the function and structure of skeletal, cardiac muscle, and smooth
muscle
• Relate the connections between skeletal system and sports
• Explain how muscle works.

Learning Content

Two Components of the Body that Cause Human Being to

Move
1. Skeletal System
The skeleton provides a strong, internal framework that supports the body,
and provides protection for vital organs.
 These bones meet a joints, the majority of which are freely movable, making
the skeleton flexible and mobile.

Functions of the Skeletal System

Physiological Functions
1. Provides a site for blood formation.
2. Serves as storehouse for calcium which is essential for nerve.
3. Plays a role in our immune function.

Structural Functions
1. Gives support to the body.
2. It protects the delicate organs in the body.
3. Bones are rigid lever of locomotion.
Main Parts of our Skeleton
Our skeleton is divided into two parts: axial skeleton and the appendicular
skeleton.

Appendicular Skeleton Axial Skeleton

Shoulder girdle Skull
 Made up of two clavicles and two  Made up of 28 bones
scapulas  There are also 14 bones in the
 Is only linked by muscles to our face and six in the ear
vertebral column, this gives us  Fused together in early childhood
great flexibility in our arms and  Protects the brain, eyes and ears
shoulder. However, it limits the  Balance mechanisms found in the
force we can use ears

Arms Sternum
 Humerus, radius and ulna  A large flat bone at the front of the
 There are eight carpal bones in the ribcage
wrist  Helps to make the ribs cage
 Five metacarpal bones in the hand stronger.
 14 phalanges in each hand
Ribs
Hip girdle  Made up of 12 pairs joined to the
 Made up of two halves, each vertebral column
formed by three bones, which are  Seven pairs are joined to the
fused together on each side sternum
 Forms a very stable joint with the  Three pairs are joined to the
vertebral column and passes the seventh rib (false ribs)
weight of the body to the legs  Two ribs are unattached (floating
 Supports the lower abdomen and ribs)
provides a strong joint for the femur  The ribcage protects our lungs
 The female pelvis is wider and and heart
shallower than the male pelvis. This
is to make childbearing easier, but
it does make running less efficient

Legs
 Femur, tibia and fibula
 There are seven tarsals in each
foot
 Five metatarsals in the foot
 14 phalanges in each foot
How do we move?
The skeleton has many joints. A joint, also called an articulation, is any place
where adjacent bones or bone and cartilage come together (articulate with each
other) to form a connection.

Immovable joints. A formulation of two bones that

have been fused together. Such joints are capable of
movement by muscular force. For all practical purposes,
they could as well not exist, except that they do serve a
protective function. Slight movement might occur in the
joints, resulting in a cushioning effect when external
force is applied. For example, if a blow is struck on the
head, the immovable joints of the cranium will permit
slight movement.

Slightly Movable Joints. These joints are not firmly

fixed as are immovable joints, but the structure of bones
and connective tissues in and around the joints restricts
the range of motion to only a few degrees. Examples of
slightly movable joints are those located in the spine. It is
also found between the sacrum and ilia, and at the front
and back attachments of the ribs.

Free Movable Joints. These joints have a

comparatively large of movement and are of prime
importance in motor performances. They are located in
the upper and lower extremities. Examples of freely
movable joints are the shoulder, elbow, wrist, hip, and
knee joints.

Kinds of Joint Movements

The following are descriptions of all the movements that occur in the body joints.
The descriptions are based on the assumption that the body is in the standard
anatomical position, that is, the erect position with the palms forward.

 Flexion (bending) is movement of a segment of the body causing a decrease

in the angle at the point, such as bending the arm at the elbow or the leg at
the knee. The trunk and neck can flex forward.
 Lateral Flexion is bending sideways, and it can occur to both the right and
the left. The trunk and neck can also flex sideways.

 Horizontal Flexion is a body segment flexes through the horizontal plane.

For example, the arm moves through horizontal flexion at the shoulder joint
in throwing the discus or in the sidearm pitch.

 Dorsiflex (Dorsal Flex) is when the ankle is flexed, causing the top of the
foot to draw closer to the tibia.

 Plantar Flexion (actually extension) is the opposite movement at the ankle.

 Extension (Straightening) is movement in the opposite direction of flexion

which causes an increase in the angle at the joint, such as straightening the
elbow or the knee.

 Horizontal Extension (Horizontal Abduction) occurs when the body

segment extends through the horizontal plane. In putting the shot, the
opposite arms move through the horizontal extension.

 Hyperextension is extension of a body segment to a position beyond its

normal extended position, such as arching the back or extending the leg at
the hip beyond its vertical position. (Movement is limited by the strong
anterior cruciate ligament.)

 Abduction is movement of a body segment in the lateral plane away from

the midline of the body, such as raising the leg or the arm sideways.

 Adduction is movement of a body segment toward the midline, as moving

the ar m from the outward horizontal position downward to the vertical
position.

 Rotation is movement of a segment around its own longitudinal axis. A body

segment may be rotated inward (medially) or outward (laterally). The scapula
may be rotated upward or downward and the spine may rotate to the right or
the left.

 Pronation is rotation of the hand and forearm downward, resulting in a

“palm-down” position.

 Supination is rotation of the hand and forearm upward, resulting in a “palm-

up” position.

 Inversion is rotating of the foot turning the sole inward.

 Eversion is rotation of the foot turning the sole outward.

 Circumduction is a circular or cone-like movement of a body segment, such

as swinging the arm in a circular movement about the shoulder joint. The
kind of movement is also possible in the wrist, trunk, neck, hip, shoulder
girdle, and ankle joints.

 Elevation is when the shoulder is lifted upward as in shrugging the

shoulders.

 Depression is when lowering of the shoulder girdle.

 Protraction (abduction) is movement of the shoulder girdle away from the

midline of the body, resulting in broadening of the shoulder.

 Retraction (adduction) is movement of the shoulder girdle toward the

midline of the body, resulting in narrowing of the shoulders. The clavicle is
capable of some rotation at the sternum and accompanies scapular upward
and downward rotation.
 2. Muscular System
All our movements happen as a result of the shortening (contracting) and
lengthening (extending) of muscles.

Functions of Muscles
Skeletal muscles perform a variety of different functions, all of which are
important to efficient performance of the human body. The three functions relating
specifically to human movement are contributing to the production of skeletal
movement, assisting in joint stability, and maintaining posture and body positioning.

1. Produce movement

Skeletal movement is created as muscle actions generate tensions that

are transferred to the bone. The resulting movements are necessary for
locomotion and other segmental manipulations.

2. Maintain Postures and Positions

Muscle actions of a lesser magnitude are used to maintain postures.

This muscle activity is continuous and results in small adjustments as
the head is maintained in position and the body weight is balanced
over the feet.

3. Stabilize Joints

Muscle actions also contribute significantly to the stability of the joints.

Muscles tensions are generated and applied across the joints via the
tendons, providing stability where they cross the joint. In most joints,
especially the shoulder and the knee, the muscles covering the joint via
the tendons are among the primary stabilizers.

4. Other Functions

a. Muscles support and protect the visceral organs and protect the internal
tissue from injuries.
b. Tension in the muscle tissues can alter and control pressures within the
cavities.
c. Skeletal muscles contribute to the maintenance of body temperature by
producing heat.
d. The muscles control the entrances and exits to the body through voluntary
control over swallowing, defecation, and urination.
 d.1. Muscle tissue is made up of cells called fibers that have ability to
contract or shorten, in order to produce a pulling force.
d.2 Muscles are also extensible, and are elastic so that they can stretch
and then recoil and resume to their normal resting length.
d.3 Muscles are also electrically excitable, so that they can be stimulated
to contract by nerve impulse.

Types of Muscle Tissue

Muscle is the tissue that allows us for active movement of our body or
materials within our body. There are three types of muscle tissue: skeletal muscle,
cardiac muscle, and smooth muscle. Most of our body’s skeletal muscle produces
movement by acting on the skeleton.

Skeletal muscles

Skeletal or voluntary muscles work as we instruct them. They are under our
control. They make our bodies move. We use them for everyday and sporting
activities such as walking, running and jumping.

Smooth muscles

Smooth or involuntary muscles work automatically. They are not under our
conscious control. They work our internal organs such as the stomach, gut and
bladder.

Cardiac muscle

Cardiac or heart muscle is a very special type of involuntary muscle. It is

found only in the heart. It contracts regularly, continuously and without tiring. It works
automatically but is under constant nervous and chemical control.
Main Parts of the Muscles
Deltoid:
 Move the arm in
all directions at
the shoulder.
 Example:
bowling in
cricket.

Triceps:
 Extends the
forearm at the
elbow
 Extends the arm
at the shoulder
 Example: a
smash in
badminton

Hamstrings:
 Extend the hip
joint
 Flex the knee
joint
 Example:
drawing the leg
back before
kicking a ball

Trapezius:
 Helps to control
the shoulder
girdle
 Example: a
player holding his
head up in a
rugby scrum

Latissimus dorsi:
 Adducts and
extends the arm
at the shoulder
 Example:
swimming the
butterfly stroke

Gluteals:
 Abduct and
extends the hip
joint
 Example:
stepping up
Major Muscles Group of the Human Body

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How muscles work?

Our muscles can work in different ways. There are three main types of
muscular contraction:
 Isotonic and concentric
 Isotonic and eccentric
 Isometric

The term ‘muscle contraction’ refers to the development of tension within the
muscle. Muscle contractions are classified according to the movements they cause
and in fitness we are primarily concerned with the following three types of
contraction:
 1. Concentric contraction: Any contraction where the
muscle shortens under load or tension is known as a
concentric contraction. For example, the quadriceps
muscles in the thigh contract concentrically (shorten)
during the upward phase of the squat movement (in
the direction of the arrow), as can be seen in the
adjacent picture.

2. Eccentric contraction: Muscles not only ‘shorten’

but can also lengthen under load or tension. An
eccentric contraction refers to any contraction where
the muscle lengthens under load or tension. So in the squat exercise, the
quadriceps muscles will contract eccentrically (lengthen) in the downward
phase of the movement (the opposite direction of the arrow), as can be seen
in the adjacent picture.

3. Isometric contraction: Muscles don’t actually need to move (shorten or

lengthen) at all to contract or develop tension. An isometric contraction refers
to any contraction of muscles where little or no movement occurs. If during
the squat the person stopped moving at a certain point (say halfway up) and
held that position for 10 seconds, the quadriceps muscle would be contracting
isometrically, it would still be under load/tension but no movement would
occur.

Many skeletal muscles contract isometrically in order to stabilize and protect

active joints during movement. So while the quadriceps muscles are contracting
concentrically during the upward phase of the squat, and eccentrically during the
downward phase, many of the deeper muscles of the hip contract isometrically to
stabilize the hip joint during the movement.

Concentric and eccentric are also terms used to describe the phase of a
movement. The concentric phase is the phase of the movement that is overcoming
gravity or load, while the eccentric phase is the phase resisting gravity or load. So
for push-ups the concentric phase is the up phase where gravity is overcome, and
the eccentric phase is the downward phase where gravity is resisted.

What happens to our muscular system as we exercise?

 There is an increased flow of blood to the working muscles
 Muscles take up more of the oxygen from the blood
 The muscles contract more often and more quickly
 More of the muscle fibers contract
 There is a rise in temperature in the muscles
 Our stores of adenosine triphosphate (ATP) and creatine phosphate
(CP) in the muscles are used up
 Waste products such as carbon dioxide and lactic acid build up in the
muscles
 These waste products may lead to tiredness and cramp (muscle
fatigue)
 Our stores of muscle glucose are used up
 Our ability to carry on will be affected
 Overuse of muscles can lead to soreness and strains

Roles of Muscles
Our muscle can only contract or relax, and under normal conditions
contraction results only from a series of nerve impulses. Our muscle may contract
fully or partially, with maximum force or less. Our muscle may contract isometrically
or isotonically, singly (in rare instances) or as a member of a group. Because
muscles can contract in these different ways, they have the ability to act in different
roles and to change quickly from one role to another.

Agonist (Mover). A muscle is a mover when its concentric concentration

contributes to the desired movement of a segment of the body. For instance, in
flexion at the elbow, the biceps brachii is a mover.

Antagonist A muscle is antagonistic to a movement when it must relax to

allow the movement to occur. Antagonist muscles cause actions opposite those
caused by the agonist muscles. For instance, the triceps brachii is antagonistic to
flexion at the elbow.

Agonist and Antagonist Skeletal Muscle Pairs

Agonist Antagonist Movement
Biceps brachii: in the Triceps brachii: in the The biceps brachii flexes
anterior compartment of posterior compartment of the forearm, whereas the
the arm the arm triceps brachii extends it.
Hamstrings: group of three Quadriceps femoris: The hamstrings flex the
muscles in the posterior group of four muscles in leg, whereas the
compartment of the thigh the anterior compartment quadriceps femoris extend
of the thigh it.
Flexor digitorum Extensor digitorum: in the The flexor digitorum
superficialis and flexor posterior compartment of superficialis and flexor
digitorum profundus: in the the forearm digitorum profundus flex
anterior compartment of the fingers and the hand at
the forearm the wrist, whereas the
extensor digitorum
extends the fingers and
the hand at the wrist.

Stabilizer (Fixator)

In order for a segment of the body to move, the body part on which the
segment moves must possess the right amount of stability.

For instance, when the arm moves at the shoulder joint, the shoulder
girdle must be held firm by the contraction of certain muscles which attach to
it.

Neutralizer

A muscle plays the role of neutralizer when it equalizes or nullifies one

or more actions of another muscle. To neutralizer each other, two muscles
must cause opposite movements.

For instance, the pectoralis major and the latissimus dorsi muscles are
both movers in adduction of the humerus; in addition, the pectoralis major
flexes the humerus while the latissimus dorsi extends it. When the two
muscles neutralize each other’s functions of flexion and extension, the result
is pure adduction.

Planes of the Body

The mid-sagittal (sagitta is Latin for “arrow”) (or median) plane is a vertical
plane extending in an anteroposterior direction dividing the body into right and left
parts; effectively the forward and backward plane. (A sagittal plane is any plane
parallel to the median plane).

The coronal (or frontal) plane is a vertical plane at right angles to the sagittal
plane that divides the body into anterior and posterior portions; effectively the side
movement plane.
 The transverse (or horizontal) plane is a horizontal cross-section, dividing the
body into upper and lower sections, and lies at right angles to the other two planes;
effectively the rotational movement plane.

Coronal Mid-sagittal Transverse

(Frontal) Plane Plane Plane