PHYSICAL ACTIVITIES TOWARD

HEALTH AND FITNESS 1

Module 1
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PHYSICAL EDUCATION

Introduction
Physical Education as a subject in the curriculum has been dejectedly
uncared for in the past and has suffered many setbacks due to misconceptions
among the teachers and administrators who, perhaps, never had the chance to be
acquainted more about the field. It is, therefore, necessary that this subject area be
properly defined and interpreted so that it will receive its rightful emphasis in the
educational program. In this unit, the students taking PATH-FIT 1 - (Physical Activity
Towards Health and Fitness) as a required subject will comprehend better about the
meaning of Physical Education and the coverage of the course. There is almost
undisputed agreement that optimum health is one's most esteemed possession.
Schopenhauer, the German philosopher expressed this thought when he wisely
remarked, "the greatest of follies is to neglect one's health for any advantage of life.
A study of history of nations shows that advancement is directly related to the
physical, mental, and emotional health of the people. In the process of improving and
maintaining optimum health, it is necessary for all people of all ages to participate in
physical exercise; there is an ample variation in the types of exercise, which are
recommended for different age groups.

Learning Outcome
At the end of the module, you will be able to:
a. define physical education and interpret its meaning in relation to life situation;
b. analyze fitness as the major goal of physical education;
c. discuss the general objectives of PE as a part of educational system and its legal
bases;

Learning Content

Definition of Physical Education

Physical Education has undergone many vicissitudes and numerous changes

of path in the Philippine schools. There was a time when Physical Education was
considered as education of the physical, hence, a muscular physique was
considered as a physical educated body. The activities then were termed as "drill',
"physical training" " and "calisthenics". This old concept of physical education would,
in all respect, mean today as strengthening the muscles. The newer and modern
perception of physical education is that it is education through physical activities. In
modern physical education idiom, it is education through "movement." Wunderlich
(1967) describes of movement as follows:
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1. It provides sensory data.

2. It broadens the perspective horizon.
3. It stimulates function and structure of all bodily organs.
4. It is the means by which an individual learns about himself

Legal Bases of Teaching Physical Education in the Philippines Setting

1920 Physical Education was made a required subjects in the curriculum of all public
schools.

1937 Physical Education was made curricular subject in the secondary school curriculum.

1969 The School of Physical Education and Sports Development Act of 1969.
A program of activities included among others:
1. A program of health education and nutrition,
2. A program of physical fitness for all pupils,
3. A program of competitive athletics,
4. A program of intramural and inter-unit athletic competition within schools,
districts, and provinces; and
5. An annual athletic competition within and among regions.

1982 MAP was introduced and the learning area involves music, arts, and physical
education. (Foundation of Physical Education by Carmen Andin)

Article XIV Section 19 (1) & (2) of the 1987(1997) Philippine Constitution
mandates that:

The state shall promote physical education and encourage sports programs,
league competitions, and amateur sports, including training for international
competitions, to foster self-discipline, teamwork, and excellence for the development
of a healthy and alert citizenry.
All educational institutions shall undertake regular sports activities throughout
the country in cooperation with athletic clubs and other sectors.

Functions of Physical Education

Physical Education performs three functions which are:

1. Biologic Function- refers to the enhancement of the individuals' growth and

development through body movement.

2. Integrative Function - refers to the personality integration achieved through

participation in properly selected physical activities.

3. Social Function - refers to the transmitting values and standards that are
consistent with the needs and ideals of the society.
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PHYSICAL ACTIVITY
Introduction

This module prepares you to become more physically active while at home. It
tells you the importance of physical activity during this pandemic, the physical activity
guidelines on how you can keep yourself fit. If you are more active, you feel more
energetic and healthier.

Learning Outcome
At the end of the module, you will be able to:
 explain the importance of physical activity in one’s life establish an
understanding of active life in improving one's health;
 create a physical activity log.

Learning Content

Definition of Physical Activity

According to the World Health Organization, Physical Activity (PA) is
defined as any bodily movement produced by skeletal muscles that require
energy expenditure.

Physical activity may include:

 Active recreation
 Sports participation
 Cycling
 Walking
 Play
 Dance
 Gardening
 House cleaning
 Carrying heavy shopping

During this pandemic, it is even more important for you to be physically

active. The physical activities mentioned above will:

 ease muscle strain

 relief mental tension
 improve blood circulation
 improve muscle activity
 create some routine to your day in these unfamiliar times.
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Importance of Physical Activity during the COVID-19

Pandemic
Considering the present situation worldwide, certain benefits of physical
activity could also be specifically relevant to the COVID-19 Pandemic. According
to Dr. James Sallis (2020), these benefits are:

 Physical activity enhances immune function and reduces inflammation

therefore it could reduce the severity of infections.
 Physical activity improves common chronic conditions that increase the
danger for severe COVID-19 (i.e. Cardiovascular Disease, Diabetes).
 Physical activity may be a great stress management tool by reducing
symptoms of anxiety and depression.
 Physical activity helps bring cortisol levels in balance. Stress and
distress (such as during a pandemic) create an imbalance in cortisol
levels and this negatively influences immune function and inflammation.

Physical Activity Guidelines

World Health Organization (WHO) recommends 150 minutes of moderate-
intensity or 75 minutes of vigorous-intensity physical activity per week, or a
combination of both. These recommendations can still be achieved even at home,
with no special equipment and limited space.

The following are some recommendations on the way to stay active and
reduce sedentary behavior while at home:

Take short active breaks during the day. Short bouts of

physical activity add up to the weekly recommendations. You
may use the suggested exercises below as inspiration move a
day. Dancing, twiddling with children, and performing domestic
chores such as cleaning and gardening are other means to
remain active reception.

Follow an online exercise class. Take advantage of the wealth

of online exercise classes. Many of these are free and can be
found on YouTube. If you’ve got no experience performing these
exercises, be cautious and aware of your limitations.

Walk. Even in small spaces, walking around or walking on the

spot, can help you remain active. If you have a call, stand, or
walk around your home while you speak, instead of sitting down.
If you opt to travel outside to steer or exercise, make a certain to
take care of a minimum of a 1-meter distance from people.
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Stand up. Reduce your sedentary time by standing up

whenever possible. Ideally, aim to interrupt sitting and reclining
time every half-hour. Consider fixing the standing desk by
employing a dinner table or stacking a pile of books or other
materials, to continue working while standing. During sedentary
leisure time prioritize cognitively stimulating activities, like
reading, board games, and puzzles.

Relax. Meditation and deep breaths can help you remain calm.
A few examples of relaxation techniques are available below for
inspiration.

Eat healthily and stay hydrated. Drinking water instead of

sugar-sweetened beverages. Limit or avoid alcoholic beverages
for adults and strictly avoid these in children, and pregnant and
breastfeeding women, or for other health reasons. Ensure plenty
of fruits and vegetables, and limit the intake of salt, sugar, and
fat. Prefer whole grains rather than refined foods.

Benefits of Physical Activity

Being physically active will be a challenge for you but you must find and
plan ways to be active and reduce our sedentary time. Although your movement
around your neighborhood, town, city, country, and the world might be restricted,
it remains critical that you move more and sit less.

There are many benefits of physical activity. According to Physiopedia, these

include:

 Strengthening and maintaining your immune system strength - being

less vulnerable to infections .
 Reduces high blood pressure
 Weight management
 Reduces the risk of heart disease
 Reduces the risk of diabetes
 Reduces the risk of stroke
 Reduces the risk of certain cancers
 Improves bone and muscle strength
 Improves balance
 Improves flexibility
 Improves fitness
 Improves mental health
 Reduces the risk of depression
 Reduces the risk of cognitive decline
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 Delays the onset of dementia

 Improves overall feeling of well-being
 In children, physical activity may support healthy growth and
development
 reduce the risk of disease in later life
 help in the development of fundamental movement skills

Here are some physical, mental, emotional or spiritual, and social benefits that can
be derived from physical activity.

A. Physical Benefits

1. Provides cardiovascular conditioning, which lowers blood pressure and the

risk of heart disease; aids in weight control.
2. Boost bone density along with muscular strength and coordination.
3. Improves balance, stamina, core stability, and flexibility that helps the
muscles and joints healthy.
4. Maintains and improves body coordination.
5. Promotes good posture and lowers back pain.
6. Reduces excess body fat which in turn reduces the risk of chronic disease
such as cancer, diabetes, and heart disease.

B. Mental Benefits

1. Improves mental alertness and sharpness.

2. Reduces the risk of Alzheimer’s disease and Dementia.
3. Helps enhance decision-making skills.
4. Reduces stress, depression, and loneliness.

C. Emotional or Spiritual Benefits

1. Makes one feel better and more alert.

2. Promotes a feeling of inner peace and healing, harmony, joy, and vitality.
3. Offers a creative avenue to express oneself.

D. Social Benefits

1. Improves self-esteem, confidence, and self-worth.

2. Brings together people who share a common interest.
3. Establishes new friendships, connections, and eventually a support network.
4. Opens new career opportunities
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Social Media Tiles on Being Active At Home

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COMPONENTS OF PHYSICAL FITNESS:

There are two major components of fitness, the Health-Related Component and the
Skill-related component.
A. HEALTH RELATED FITNESS COMPONENTS
a. Cardio-vascular Endurance - the ability of the heart, blood vessels, blood and
respiratory system to supply oxygen and fuel to the muscles at a steady rate for a
considerable length of time.
b. Muscular Endurance - the ability of the muscles to support muscular contraction
for a particular period of time.
c. Muscular Strength - The maximum amount of force that a particular muscle group
can generate to move against resistance for long periods.
d. Flexibility - The ability to move the body joints through the full range of motion
(ROM) without discomfort or pain.
e. Body Composition - the relative percentage of muscle fat bone and other tissues
that comprise the body.

B. SKILL-RELATED FITNESS COMPONENT

a. Agility - The ability to quickly and accurately change the direction of the movement
of the entire body in space.
b. Balance - The ability to maintain equilibrium while stationary or moving.
c. Coordination - The ability to combine the senses with the body parts to perform
activities smoothly and accurately. (e.g. Hand - eye and Foot - eye)
d. Power - Refers to the ability or rate to perform work.
e. Speed - The ability to perform a movement in a short period of time.
f. Reaction-Time - Refers to the time needed for muscles to respond to a stimulus
called reflex.

PHYSICAL FITNESS TESTS:

 Partial Curl-Ups - it measures the strength and endurance of the abdominal
muscles. Trunk Lift - it measures the strength and flexibility of the low back
extensor muscles. Right Angle Push-Ups - it measures the strength and
endurance of the arms and upper body muscles.
 Sit and Reach - it measures the flexibility of the hamstring muscles (back of
the thigh) and to some degree, the lower back.
 Shoulder stretching - it measures the flexibility of the shoulder joints and to
create an appreciation.
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 Standing Long Jump - it measures the explosive strength and power of the leg
muscles.
 Basketball Pass - it measures upper body strength and power or the ability to
exert a forceful movement utilizing the muscles of the arms and upper body.
 40 Meter Sprint - it measures the running speed of the participant.
 1 km Walk-Run - it measures the ability of the heart, lungs, circulatory system,
and the muscles to transport and utilize oxygen during a physical activity.
 Vertical Jump - it measures the leg power in vertical motion.
 Coin Catching - it measures the reaction time or an individual.

PRINCIPLES OF EXERCISE
This lesson reviews some of the general principles of exercise and progression.
Understanding and following these principles will help you achieve your desired
results.

A. Overload
A principle of exercise that states that the only way to improve fitness is to
increase over time. This can mean increasing the amount of resistance,
increasing the amount of time, or increasing the speed.
When just beginning an exercise, It As generally difficult. Over time as It
becomes caster to do, it is important to apply the overload principle by
increasing resistance, time, or speed in order to continue progressing.
EX. When strength training, you would overload by increasing the amount of
weight you lift. For aerobic activities, such as running, overloading means
increasing the speed, distance, or intensity- although only one at a time. To
increase your speed, pick up your pace per mile slightly. To increase your
distance, add ½ mile or mile to your usual route. To increase intensity, try
running hills.
B. Progression
A principle of exercise that states that a person should start slowly and
increase exercise gradually
Ex. Progression can refer to both progressing slowly over a large span of time,
such as weeks or months, and progression within a single workout.
For instance, you may start a running program by running one mile and
progress one half mile each week until you are running five miles.
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Likewise, in a single running session, you may start at a brisk walk, then jog at
a 15minute-mile pace for a few minutes, then increase to a 13-minute-mile
pace, and eventually to a 12-minute-mile pace.

C. Specificity
A principle of exercise that states that specific kinds of exercises must be
done to develop specific aspects of the body and specific aspects of fitness,
Basically, exercise in a manner that will get you to your goals.

Ex. All exercise will help condition your body generally, but different
exercises work your muscles in different ways. So, if you are looking for
specific results, use specific exercises.
For instance, if your goal is to run a 5k, you should train by running, not
by cycling. Cycling will not use your muscles in the same manner as running.
If you want to increase the strength of your biceps, use weights or
resistance and do some bicep curls.
If you want to swim a mile, practice swimming.

D. Reversibility
This principle states that if you don't maintain a regular exercise
program, your state of physical fitness will regress. In other words, use it or
lose it
Ex. Studies have shown that even after one week of inactivity, there is
evident loss in performance. Within two to three months of inactivity, one can
see a total reversal of all benefits from previous activity.
Everyone has weeks of. vacation, illness, or schedule conflicts that
prevent them from exercising. However, it is important to keep in mind that
there will some be setbacks and a necessary re- conditioning phase when you
start exercising again. You can't expect to come back to your workouts at the
same level you were before taking a break. Take things slow and build back
up using progression and overload.
E. Tedium

When planning a training programme, it is important to vary the training a bit

to prevent performers becoming bored.
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If every training session is the same, a performer can lose enthusiasm and
motivation for training. You should include a variety of different training methods or
vary the type of activity.
Training for endurance events can be particularly boring. Tedium is
less of a problem in team sports.

Tedium. Making training specific to the sport being played / movements

used / muscles used / anaerobic or aerobic training used. Boredom that can occur
from training the same way every time

OTHER PRINCIPLES:
Individuality
This principle maintains that no two individuais will benefit from exercise
exactly the same way physically or psychologically. Difference in genetics, age,
experience, body size, and health status can all affect the outcomes of a workout.
Ex. What works for one person may not work for the next. This is important to
keep in mind for two reasons:
1. Don't compare yourself to others. Everyone will have a different genetic
make-up and life situation than you, thus even if you are doing the same workouts,
you may see different results.
2. Listen to your body. Find what works best for you and stick with it!

Somatotype
Is a highly disputed taxonomy developed in the 1940s by American
psychologist William Herbert Sheldon to categorize the human physique according to
the relative contribution of three fundamental elements which he termed
somatotypes, classified by him as ectomorphic, mesomorphic, and endomorphic.
Endomorph Type
- these individuals tend to have a less well defined body outline. In addition,
you are generally softer and rounder and tend to store fat easily. Their build is a little
wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter
limbs.
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People with an endomorphic body may have characteristics and traits that
make it difficult for them to diet, gain muscle mass, and exercise.
Mesomorph Type
• – individuals who are well proportioned and muscular. You find it super easy
to build muscle mass, and you are generally proportionally built. Mesomorphs
can lose and gain weight easily, are able to build muscle quickly, and usually
boast an upright posture. This body type tends to have a long torso and short
limbs. Women with a mesomorph body type are strong and athletic.
Ectomorph Type
• Thin individuals who tend to be tall. You tend to be long limbed and not
particularly muscular. You can be “skinny fat,” meaning you’re a relatively low
weight and/or small size, yet still have high body fat. Ectomorphs are the body
type that is the most resistant to weight gain because of a fast metabolism.

Rest and Recovery

Optimal adaptation requires rest periods to be interspersed with training sessions

sufficient that the adaptations caused by the exercise dose can take place. Rest to
get the best out of your exercise, not too long and not too little.

REST - the period of time allocated to recover.

RECOVERY - the time required to repair damage to the body cause by training
or competition.
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ADAPTATION

• each individual physical capacity has its own individual way of

adaptation (Gamble, 2010).
• The author stated that, the rate of adaptation varies according to the individual
athlete (i.e. genetic factors) and also depends upon their training history
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THE BONES AND

MUSCLES
Introduction

To maintain a healthy immune system, and build a strong defense. Engaging

in a healthy lifestyle and physical activities are important to help combat feelings of
depression and anxiety.
Walking, jogging, running, stretching every day are examples of physical
activities. These activities are also known as motor skills. Motor skills are the actions
and movements of the muscles. The muscular system and skeletal system provide
form, support, stability, and movement to our bodies.
In this module, you will learn about the muscular system and how the skeletal
and muscular systems work together to allow a wide range of movements and
physical capabilities in humans.

Learning Outcome
At the end of the module, you will be able to:
• identify and describe the functions of bones
• describe the types of bones and muscles involved in the performance
• describe the function and structure of skeletal, cardiac muscle, and
smooth muscle
• relate the connections between the skeletal system and physical activities
• explain how muscle works.

Learning Content
BONES
The skeleton gives the body its shape and has loads of jobs to do. It’s made
up of various kinds of bones, all meeting at joints – and different joints move in
different ways.

The skeleton of an adult human is made up of 206 bones. Some of the most
important ones are shown in the diagram below.
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Different Functions of Skeleton

 Support
1. The skeleton is a rigid frame for the rest of the body
2. The skeleton supports the soft tissues.
3. Without the skeleton, we’d collapse like jelly.
4. For example, without ribs, our chests would collapse, preventing our lungs
from working.

 Shape
1. Our shape is mainly due to our skeleton.

 Protection
1. Bones are very tough.
2. They protect delicate organs – like the heart and lungs.
3. For example, the skull protects the brain, like a crash helmet.

 Movement
1. There are loads of joints.
2. Muscles, attached by tendons, can move various bones.
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 Making Blood Cells

1. Long bones, like the femur, contain bone marrow.
2. New blood cells are made in this bone marrow.

Different Types of Bones

Remember these different types of bones.

1. Long Bones These include the femur, humerus, tibia, radius, etc..
They’re where blood cells are made.

2. Short Bones These include bones like the carpals (in the wrists) and
the tarsals (in the ankles).
They’re designed to take a lot of weight and absorb the
stresses of running and jumping

3. Flat Bones Some of the bones in the skull are flat.

4. Irregular Bones These are oddly shaped bones like the vertebrae and the
pelvis.

Effect of Skeleton on Performance

1. The skeleton has a huge effect on the size and shape of the body.
2. The skeleton determines a person’s height and optimum weight.
3. The skeletal system is vital to performance – for example, people with long,
light bones are likely to out-perform people with short, dense bones in sports
like basketball or high jump.
4. Bone strength is also very important, especially in sports like rugby or
weightlifting which put a lot of strain on the body.
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JOINTS
Your backbone is all-important. And so is all that connective tissue – the string and
glue that holds us together – may you'd better learn about that too!

Different Sections of Spine

The vertebral column (or spine) is divided up into different sections, and each
section contains some smallish bones called vertebrae (each one is a ‘vertebra’).

Cervical vertebrae
You have 7 of these.
They made up the neck.

Thoracic vertebrae
You have 12 of these.
The ribs are attached to these.

Lumbar vertebrae
You have 5 of these.

The sacrum
That’s this triangular
shaped bone.

The coccyx
It used to be a tail – but now it
just provides a surface for
muscles to attach to.

Connective Tissues Join Muscle and Bones

There are three types of connective tissue you need to know about.

Cartilage forms cushions

between bones to stop
them rubbing

Ligaments are like very

strong string that holds
bones together.

Tendons attach muscles

to bones (or other
muscles).
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Three Different Types of Joint

Not all joints allow movement. There are three different types of a joint for you to
know about:

Immovable joints. A formulation of two bones that

have been fused. The slight movement might occur in
the joints, resulting in a cushioning effect when an
external force is applied. For example, if a blow is struck
on the head, the immovable joints of the cranium will
permit a 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 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. You need to know them all.

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

 The 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. Inputting the shot, the opposite arms
move through the horizontal extension.

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

the arm from the outward horizontal position down to the vertical position.

 Rotation is the movement of a segment around its 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 the rotation of the hand and forearm downward, resulting in a

"palm-down" position.

 Supination is the 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 the 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.

 The elevation is when the shoulder is lifted upward as in shrugging the

shoulders.

 Depression is when lowering of the shoulder girdle.

 Protraction (abduction) is the movement of the shoulder girdle away from the
midline of the body, resulting in the broadening of the shoulder.
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 Retraction (adduction) is the 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.

Source: https://images.app.goo.gl/LnSbmzmorDoNyVdbA

Types of Movable Joint

Your shoulder can move in more directions than your knee. That’s because
it’s a different kind of joint. Here are the five kinds you’d better learn.

 Ball and Socket

For example, the hip or shoulder. The joint can move in all directions,
and it can rotate as well. So this allows flexion, extension, adduction,
abduction, and rotation.

 Hinge
For example, the knee or elbow. The joint can go backward and
forwards, but not side-to-side. This allows flexion and extension.

 Condyloid
For example, the wrist. The joint can move forwards and backward, left
to right – but it can't rotate.
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 Pivot
For example, the joints in your spine that let you shake your head. This
joint is between the atlas ad axis bones in your neck.

 Gliding
For example, between the tarsals or carpals. The bones move a little
bit in all directions by sliding over each other.

Levers
Your muscles and joints act as levers. Joints multiply either the force of a muscle or
the speed of a movement.
When you bend your elbow, your biceps make a short movement, but your hand
makes a larger one – this means your hand moves more quickly.

MUSCLES
There are lots to know about the muscular system. Muscles are really important in
sports, so you better learn this stuff well. Let us start with the basics.

1. Muscles are made up of fibers. Only some of these fibers will be ready to do
work.
2. All individual voluntary muscle fibers are either fast-twitch or slow-twitch.
3. Everybody has a similar number of muscle fibers – but different people have
different proportions of fast-twitch and slow-twitch fibers.
4. People who are fit and who have larger muscles have fatter muscle fibers –
and more of their fibers are ready to be used.
5. Nerve impulses are what tell muscles to contract (or in the case of the heart,
they tell it to speed up or slow down).
6. Complex movements are made possible by the coordination of nerve
impulses sent to the muscles by the nervous system.
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Types of Muscle Tissue

Muscle is the tissue that allows us for the active movement of our body or
materials within our body. Most of our body's skeletal muscle moves by acting on the
skeleton. There are three different types of muscles. These are:

1. 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.
2. 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.

3. 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.

Muscles Work in Pairs

You need to know about how muscles work in pairs and all the fancy names that are
used to describe this.

Muscles are attached to two different bones by tendons.

Only one of these bones will move when the muscle contracts.
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Origins – The place where the muscle’s

attached to the stationary bone.

Insertions – The place where the

muscle’s attached to the moving bone.

Effects of Using Muscles and Muscle Tone

If you use your muscles constantly or underuse them, several things can happen
like:

Muscle Fatigue – if you use your muscles a lot and they don’t get enough oxygen,
they feel tired or fatigued.

Muscle Atrophy – if you don’t use your muscles, they get smaller. This is atrophy.

Cramp – A sudden contraction of a muscle that won’t relax. Caused by a lack of salt
minerals in the blood, or a lack of blood to a muscle.

What happens to your muscles when you exercise?

Muscles never relax completely – there's always some tension in them. This is
called muscle tone. Exercise improves muscle tone, which in turn improves your
posture. If you improve your posture, you put less strain on your muscles, joints, and
bones, and you won't get injured as easily.

Exercise also causes muscles to get bigger. The fibers become thicker and
stronger, and the blood supply improves. More of the muscle fibers are ready for
immediate use.

Man with strong, muscular, and toned body

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