MODULE 1 HUMAN BODY AND ITS SYSTEM

Overview:
Your knowledge about human body and its system is vital towards learning movement
competency. Your capacity to make connections between human body system and movements
is a vital feature to start your journey on this course. You must have by now knowledge about
human body system in high school; henceforth, you are encouraged to review previous notes.

This module will give you a review about human body and its system specially skeletal
and muscular system which are significant in the succeeding lessons. This will help you
comprehend the connection between the two systems and bodily movements. Through the use
of charts/personal body parts, you may pinpoint the part of the skeletal and muscular systems in
the execution of the different movements.

To measure how much you learned, you are expected to accomplish the activity that will
show your understanding on the application of your knowledge.

Topic Learning Outcomes

At the end of the lesson, you are expected to:

✓ Have full knowledge about human body and its system
✓ Determine the parts of the skeletal and muscular system in the
execution of different movements
✓ Discuss the connection between human skeletal and muscular system
and body movements
 Read and Learn HUMAN BODY AND ITS SYSTEM

1.1 INTRODUCTION TO HUMAN BODY

Human beings are debatably the most intricate organisms on this planet. Imagine billions
of tiny parts, each with its own uniqueness, functioning together in a systematized manner for
the advantage of the total being. The basic parts of the human body are the head, neck, torso,
arms and legs, and billions of smaller structures of four major kinds:

Cells

Cells have long been documented as the simplest units of living matter that can sustain life and
replicate themselves. The human body, which is made up of various cells, originates as a single,
newly fertilized cell.

Tissues

Tissues are rather more complex units than cells. By classification, a tissue is an association of a
great countless similar cells with changing amounts and kinds of nonliving, intercellular element
between them.

Organs

Organs are more compound units than tissues. An organ is an association of numerous diverse
kinds of tissues so organized that together they can perform an exceptional function. For
instance, the stomach is a group of muscle, connective, epithelial, and nervous tissues. Muscle
and connective tissues form its wall, epithelial and connective tissues form its lining, and nervous
tissue extends all the way through both its wall and its lining.
Systems

Systems are the furthermost complex of the component units of the human body. A system is an
organization of varying numbers and kinds of organs so organized that together they can
complete complex functions for the body. Ten major systems comprise the human body:

1. Skeletal
2. Muscular
3. Nervous
4. Endocrine
5. Cardiovascular
6. Lymphatic
7. Respiratory
8. Digestive
9. Urinary
10. Reproductive

Fun Facts
✓ The human body comprises nearly 100 trillion cells.
✓ Around 10 times as many bacteria in the human body as cells.
✓ The normal adult takes over 20,000 breaths a day.
✓ Each day, the kidneys process about 200 quarts (50 gallons) of blood to filter out about 2
quarts of waste and water
✓ Adults expel about a quarter and a half (1.42 liters) of urine each day.
✓ The human brain comprises about 100 billion nerve cells
✓ Water makes up more than 50 percent of the normal adult's body weight
✓ You use your eyes to see, your ears to hear and your muscles to do the heavy lifting. Well,
sort of. In fact, most body parts are far more complex than that, whereas some seem to
have no business being inside there at all.
1.2 The Human Skeletal System

The
human
skeletal
system is
not pretty
simple as
the common
children's
song
suggests.
The "head
bone"
(actually
made up of
22 separate
bones) is
not joined to
the "neck
bone," but
rather to a
succession
of small
bones that
go all the way
down the
back. And
the "toe bone" is really made up of several bones that attach to another set of bones that deliver
structure for the foot. In total, the human skeleton contains a whopping 206 bones.
In addition to all those bones, the human skeletal system comprises a network of tendons,
ligaments, and cartilage that attach the bones together. The skeletal system offers structural
support for the human body and keeps our organs. Our bones also work for numerous other
vigorous roles, including producing blood cells and storing and discharging fats and minerals.
1.2.1 Development and structure of the skeleton

Babies are born with around 300 separate bones, according to Nemours, a public
children's health provider. As a child matures, some of those bones fuse together until growth
stops, naturally by the age of 25, leaving the skeleton with 206 bones. Our bones are separated
into two types based on the purpose and setting of the bones: The axial skeleton and the
appendicular skeleton. The axial skeleton contains the skull, spine, and rib cage. It forms the
central structure of the skeleton, with the purpose of protecting the brain, spinal cord, heart, and
lungs. The remaining 126 bones make up the appendicular skeleton; they comprise the arms,
legs, shoulder girdle, and pelvic girdle. The lower portion of the appendicular skeleton keeps the
major organs associated with digestion and reproduction and offers steadiness when a person is
walking or running. The upper portion permits a greater range of motion when lifting and carrying
objects.

Bones are more characterized by their form: long, short, flat, irregular or sesamoid.
• Long skeletons are establish in the arms, legs, fingers, and toes. These bones are longer than
they are wide and are tubular. They move when the muscles around their contract, and they
are the most moveable parts of the skeleton.
• Short bones are found in the wrists and ankles and are about alike in their length, width, and
thickness.
• Flat bones make up the skull, shoulder blades, sternum, and ribs. These curved, thin bones
keep the internal organs and provide an anchor for muscles.
• Irregular bones are those in the spinal cord and face, which, because of their exceptional
dimension, don't fit in any of the other shape categories.
• Sesamoid bones are found in the hands, wrists, feet, ears, and knees. These small, round
bones are implanted in tendons and shield them from the great compression and force they
encounter.

1.2.2 Is the skeletal system responsible for movement?

The skeletal system is the body system that contains bones and cartilage and executes
the following serious functions for the human body: Supports the body. Facilitates movement.
Protects internal organs. The skeleton permits movement of the body as a whole and its separate
parts. The bones perform as levers and also form joints that let muscles to pull on them and
produce movement.
1.3 The Human Muscular System

Though most people associate muscles with strength, they do more than support in lifting
heavy objects. The 650 muscles in the body not only maintain movement — controlling walking,
talking, sitting, standing, eating, and other daily functions that people knowingly perform — but
also help to preserve posture and circulate blood and other substances all through the body,
amongst other functions.

Muscles are often connected with activities of the legs, arms, and other appendages, but
muscles also produce more refined movements, such as facial expressions, eye movements, and
respiration, according to the National Institutes of Health (NIH).

1.3.1 Three types of muscles

The muscular system can be broken down into three types of muscles: skeletal, smooth,
and cardiac, according to the NIH.
1. Skeletal muscles are the only voluntary muscle tissue in the human body and regulate every
action that a person intentionally performs. Most skeletal muscles are connected to two
bones across a joint, so the muscle helps to move parts of those bones nearer to each other.

2. Smooth, or visceral, muscle is established inside organs such as the stomach and intestines,
as well as in blood vessels. It is named smooth muscle since, unlike skeletal muscle, it does
not have the stripy look of skeletal or cardiac muscle. The fragile of all muscle tissues, visceral
muscles contract to transfer substances over the organ. Since visceral muscle is well-ordered
by the unconscious part of the brain, it is identified as involuntary muscle, as it cannot be
controlled by the alert mind.
3. Establish merely in the heart, cardiac muscle is an involuntary muscle accountable for
pumping blood all through the body. The heart's normal pacemaker is made of cardiac muscle
that indicates other cardiac muscles to contract. Similar to visceral muscles, cardiac muscle
tissue is well-ordered involuntarily. Although hormones and signals from the brain regulate
the rate of contraction, cardiac muscle encourages itself to contract.

1.3.2 Muscle shapes

Muscles are more categorized by their shape, size, and direction. The deltoids, or shoulder
muscles, have a three-sided shape. The serratus muscle, which instigates on the surface of the
second to ninth ribs at the side of the chest, and goes along the total anterior measurement of
the scapula (shoulder blades), has a distinctive saw-like shape. The rhomboid major, which
attributes the scapula to the spinal column, is a diamond form.

Dimension can be used to distinguish alike muscles in a similar region. The gluteal area
(the buttocks) comprises three muscles segregated by size: the gluteus maximus (large), gluteus
medius (medium), and gluteus minimus (smallest), the NIH noted.

The course in which the muscle fibers run can be used to recognize a muscle. In the
abdominal area, there are numerous sets of wide, flat muscles. The muscles whose fibers run
straight up and down are the rectus abdominis, the ones running transversely (left to right) are
the transverse abdominis and the ones running at an angle are the obliques. As some exercise
enthusiast identifies, obliques are among the toughest muscles to improve to achieve "six-pack"
abs.

Muscles also can be recognized by their function. The flexor assemblage of the forearm
stretches the wrist and the fingers. The supinator is a muscle that permits you to move your wrist
over to face palm up. Adductor muscles in the legs adduct, or pull together, the limbs.

1.3.3 How does the muscular system help movement?

 Muscles pull on the joints, letting us to move. They also help the body do such things as
grinding food and then moving it through the digestive system. Skeletal muscle is attached by
cord-like tendons to bone, such as in the legs, arms, and face.

1.3.4 How do the skeletal and muscular systems work together to allow movement?

In the musculoskeletal system, the muscular and skeletal systems function together to
upkeep and move the body. The muscles of the muscular system attach to these bones, pulling
on them to permit movement of the body.
 MODULE 2 UNDERSTANDING MOVEMENT COMPETENCY

Overview:
The ability to move quickly and free from discomfort and pain is called Movement
Competency. It is essential that humans learn this ability to engage in some physical activity and
to prevent health and social problems.

This module will give you knowledge about movement competency which is important in
the succeeding lessons. Knowledge in this module will help you understand why movements
matters, movement features and patterns, movement skills and movement principles.

To measure how much you learned, you are expected to accomplish the activity that will
show your understanding on the application of your knowledge.

Topic Learning Outcomes

At the end of the lesson, you are expected to:

✓ develop an understanding of how to improve your movement
competence
✓ demonstrate an understanding of how applying movement concepts,
skills, and strategies affects your competence, confidence, and desire
to participate in physical activities
✓ apply appropriate movement principles to refine your skills in
undertaking a variety of physical activities
Read and Learn UNDERSTANDING MOVEMENT COMPETENCY

1.1 MOVEMENT COMPETENCY

Each individual has a different movement competency journey, regardless of the ability
level. Whether somebody is at home or school, regularly moving proficiently can develop one’s
vestibular sense and proprioceptive sense. The more proficient someone in executing diverse
movements the more likely he will improve and follow an active standard of living.
Good movement starts by merely being conscious of the key features and basic patterns
that trigger how we move as we accomplish activities, games, sports and everyday tasks.
Breaking a movement into its parts helps us evaluate and advance how we move.
Beginning an early age, we begin to detect that skills learned in one activity can transfer to other
activities that comprise similar movement patterns. Skills that are not definite to sports can be
transported to a sports context, and vice versa.
Movement competency is pronounced as the capability to move free of dysfunction or
pain. Movement dysfunction has been said as movement strategies that add more to injury than
performance. A player’s movement competency is subjective by several variables. The
accountability of the strength and conditioning professionals is to guarantee that the physical
activity given improves performance and does not contribute to harm. The greatest way to
develop movement is to move. Nevertheless, movement under a load more than what the
athlete’s movement competency can support will force the athlete to compensate, and overtime
compensation will harmfully affect health and performance.

1.2 Why Movement Matters?

 Try to question yourself: “Why does movement matter?” “What physical activities are
advantageous to someone?” “How is life deprived of the ability to move?”
Movement Competence is a significant element of physical literacy. It refers to how
someone is moving – when we establish movement competence, we move securely or efficiently,
or both, to realize the objective of the activity that we are performing.
Irrespective of who we are or what activities we are involved in, how we move matters.
It matters when we are taking part in an activity or a sport, going about our daily routines, or
executing a job-related task. Moving proficiently matters to everybody, in all places, because we
all need to perform well in whatever we do while continuing safe and free of harm.

1.3 What Influences How We Move?

How we move while carrying out any physical activity, whether that
activity is something we must or want to do, is influenced by many
aspects—for instance, our enthusiasm, our skills, and the setting.
Movement is influenced by our features as persons and by
all around us. In other words, just how we move rest on the
situation in which we are carrying out an activity. The aspects that influence our movement
patterns can be generally classified into three types:
Personal Factors

Contemplate about how and why you move as a person while pitching a
baseball. How you pitch the ball will be influenced by various distinctive
personal features, including your physical qualities, ability level,
coordination, self-confidence, attitude, feelings, inspiration, and mindfulness
of both your body and your environment. For example, influences such as
restricted shoulder range of motion, feeling tired after a late evening, or
playing baseball each summertime for the past five years might influence
how you pitch a ball.
Environmental Factors

In what way you pitch a baseball is also influenced by the setting you are
in. For example, the surface on which you are standing (e.g., lawn versus
concrete), the temperature (e.g., warm versus icy), climate conditions
(e.g., raining versus sunshiny), background noises or song, vocal commands
from a coach, and the attendance of collective groups such as families or peers
might influence how you pitch the ball.
The Task or Activity

Lastly, the features of the exact task or activity that you are executing
will affect your movement. As soon as you pitch a baseball, task-related
aspects such as the size and weight of the ball or the kind of pitch being
thrown will influence how you move. Supposing you were tossing
a Frisbee disc instead of a baseball. This alteration can influence your flinging action.

1.4 Movement Features and Patterns

Irrespective of your age, developing stage, concerns, or day-to-day routine,
you perhaps need to develop your physical performance in some areas
for one purpose or another. Your daily physical activities could differ
from hiking to playing sports, to steady errands such as washing dishware
or washing clothes. A lot of us want to advance from simple to more
intricate activities for a variety of motives, and as the difficulties of daily life
increase, we strive to escalate our capability to come across those difficulties.
Constructing our capability to move proficiently arises with awareness. Have
you ever wonder about how you jump, run, walk up the staircases, get up off
a chair, or do other daily activities? For example, do you constantly
curve at your back or your hips when you pick something up off the
floor? Emerging the consciousness to evaluate your movement can be
improved by considering a few key characteristics or “movement features”
that will be scrutinized in this unit.
The Seven Key Movement Features
As a first step in refining your movement proficiency, it is significant
to discern which structures of a movement pattern matter. When executing
activities such as shooting for a rebound, lifting a bag, or sitting in a
chair while reviewing, which features of your movement will encourage your
performance, your vulnerability to injury, or your long-term health?
Giving attention to the seven key movement features, which are presented
and defined in detail on the next page, can support you build your
capability and improve your general quality of life.
Merely becoming conscious of these key movement features could transform
your movement manners, change your day-to-day movement behaviors, and
improve your satisfaction in life.
The seven key movement features are:
1. Knees in line with the feet and hips
2. Bodyweight centered over mid-foot
3. Normal low back curvature (avoid rounding and arching)
4. Normal low back curvature (avoid bending sideways—the shoulders and hips remain parallel)
5. Shoulders and hips rotate together
6. Shoulders down and away from the ears
7. Shoulders back (elbow and shoulder movement in the same direction)

Refining your performance and decreasing risk

Assimilating or “ingraining” the seven key movement features into your everyday activities so
that they developed into habits will go a long way to avoiding injuries to your joints, bones,
muscles, ligaments, and tendons.

Assimilating the seven key features into your daily routines will also help you develop your
performance.
They offer a collective framework that you, your friends and your family can use to comprehend
and increase your movement competence in ways that are significant to you.
Fundamental Movement Pattern
Have you ever pondered why some top or professional athletes have
loved such long professions and have succeeded to avoid career-ending
grievances, while others have not? Likewise, have you ever pondered why
some of your grown-up role models have succeeded to stay fit, healthy, and
injury-free, even though others have experienced poor health or been hurt?
The responses to these questions are intricate. Nonetheless, one possible
reason for numerous of the success stories you hear about is that these
personalities are often very proficient movers.
The great news is that we can all learn to move better, nonetheless of
our life’s hobbies and current skills. We can acquire to move more
proficiently at university, at home, at work, and play. To turn into
better movers, yet, we need a way to classify or define the
numerous leisure, sport-related, or work-related events that
we do.
All human movement, no matter how intricate, includes variations of over-all or major movement
patterns. These patterns are generally listed as:

• Push
A push movement pattern every so often includes moving an external object away from your
body or pushing your body away from a thing or surface, as in a push-up. Utmost explanations of
pushing as an ultimate movement pattern refer to the upper body only.
In execution of a push pattern, nevertheless, actual movement is not always required. A front
plank is a push pattern, for instance, as is holding a picture up against a wall before hanging it.
The push-up is an effective exercise for improving core stability and upper-body pushing
strength. Push-ups can strengthen the chest, shoulders, triceps, and abdominal muscles.
The push-up is also an outstanding exercise for refining control of key feature number 3, which
concentrates on keeping your lower back straight and evading arching or rounding.

Appropriately done pushing exercises need precise levels of motor control, efficient strength,
and body alignment that can be attained through practice and recurrence.
Pushing a small luggage above to stow it away in a closet and pushing a grocery pushcart,
lawnmower, snow trowel, or a snow blower are illustrations of pushing movements used in
everyday life.
Pushing strategies in football and rugby are samples of pushing movements used in athletic.
When an offensive lineman pushes against a defensive lineman to create space for a pitching or
running play, the offensive lineman is using a push pattern.

• Pull
A pull movement pattern is the contradictory to a push movement pattern: commonly, you
pull an item toward your body, or pull your body to an object. Like pushing, pulling is normally
used to define the upper body only.
As for pushing, movement is not essential to use a pull movement pattern. Pulling is the act
of tightening against a load or resistance. Dangling from monkey bars, executing an isometric
biceps curl, and carrying foodstuffs in both hands are all instances of a pull pattern.
As average examples, we use a pull pattern once we lower window shades and pull open
fridge doors. We use a pull pattern when snowboarding, sailing, wind-surfing, and rock
climbing. Archery includes both pushing and pulling patterns.

• Squat

Commonly, a squat movement pattern involves lowering your body weight by bending your
ankles and knees. A squat movement pattern is distinctive to the lower body compared to
pushing and pulling. Performing a squat exercise like the one shown here builds overall leg
strength, particularly in the muscles that affect the hips, knees, and ankles.
To execute a squat exercise correctly, begin by using your own body weight as resistance. You
can then increase the level of difficulty by adding more resistance using dumbbells, barbells,
or kettle bells.
We use a squat pattern every time we get in and out of a car, sit down, and get up off a chair.
Baseball catchers, wrestlers, and football players use a squat pattern when performing their
sport-specific activities. Jumping for a rebound in basketball is a squat pattern, as are all two-
foot jumps. Snowboarding, skateboarding, and surfing all involve a squat pattern.
 • Lunge

The lunge movement pattern commonly includes one leg stretched or bent in front of the body
while the other leg is extended or bent behind the body. This pattern comprises of any form of
gait: walking, running, skipping, and so on. Like the squat pattern, the lunge pattern is particular
to the lower body.
You can do a lunge exercise in any way—forward, backward, and sideways. The forward lunge
exercise, shown here, is an outstanding way to build strength in the muscles that affect the hips,
knees, and ankles, dependent on how it is performed. Harmless and effective performance of a
lunge exercise includes integrating and keeping control of key feature number 1: keeping your
knees in line with your hips and your feet.
Activities such as gardening, tying your boot lace, and picking something up off the ground all
include the lunge pattern. Key feature number 1 is relevant here: whether you are running after
a ball or cross-country skiing, your knees should always be in line with your hips and your feet.
Pitching in baseball, hitting a ball in cricket, and performing a dig in volleyball all require players
to use a lunge pattern.

• Hinge
The hinge movement pattern (also known as the “hip hinge pattern”) describes any movement
that involves flexion and extension of the hips. Ideally, the spine will be kept in a neutral position
to prevent injury, maximize performance, or improve quality of life.
For example, a basic understanding and use of this pattern can help prevent lower back injuries
when you are picking objects off the ground, going from a sitting position to a standing position,
moving furniture, or even brushing your teeth. Think back to key features number 3 (no arching
or rounding), number 4 (no lateral bend), and number 5 (no twisting).
The hip hinge is important for performance as well. It is the basis of the athletic-ready stance, it
is critical to the vertical jump, and it is the dominant pattern in sports such as rowing. Track
athletes also begin their race by adopting a hinge pattern to position themselves in the blocks.
Baseball players hinge when accelerating forward to chase down a ground ball. Basketball players
hinge when dribbling the ball to avoid defenders
These patterns can be used to described and help us better understand activities that we
perform daily such as tying our shoes, lifting objects and playing our favorites games and
activities. We push or pull to open doors, and we squat or lunge to pick up objects from the floor.
We hinge every time we bend at the waist.

1.5 Learning Movement Skills

How do we learn, and then refine or improve, our movement skills?

A skill is the ability we have developed to perform an activity well, especially because we have practiced
it. Learning a skill usually involves a gradual rather than an abrupt transition or change in the learner’s
performance.

The Stages of Learning a Skill

Whether in physical activities, sports, or any other area, experts such as teachers, coaches, and
psychologists typically break down learning a skill into three stages:

1 cognitive—understanding the basics of the skill in question

2 associative—refining the skill by learning from your mistakes

3 autonomic—performing the skill as though it is almost automatic

These stages provide insight into what is involved in learning and improving skills. In real life, these stages
are not separate and discrete; they overlap and often do not follow an exact progression.

Building skills, building proficiency

Let’s apply these stages to the example of learning a tennis serve.

• Cognitive stage. Often we are shown (or we read about) what is involved in performing a proficient
tennis serve, and then we try it out. Trying it out reinforces our understanding so that we form a general
idea of what is involved in a tennis serve. This thinking process occurs in the early stages of developing
any skill, from learning a gymnastics tumble to learning to play chess to playing a new piece on a musical
instrument.

• Associative stage. Next, we practice the skill continuously, preferably with a mentor, coach, or
teammate, until the technique has been learned. This can take a long time, depending on the level of
complexity of the skill. This stage involves not only practice but also reinforcement and continuous
rethinking. On the other hand, we sometimes end up learning a skill on our own though trial and error,
exploring a range of movement solutions to achieve a specific task objective (in this case, putting the
tennis ball in the square on the other side of the net).

• Autonomic stage. Finally, the skill begins to become almost automatic. At this stage, not a lot of
conscious thought goes into performing the basic action itself, although other thoughts about speed and
placement may come into play on the tennis court. The person is able to “just do” the skill. Many highly
skilled tennis players in this final stage of learning can serve with great precision almost automatically.

It is important, however, to distinguish between “automatic” and “good.” Simply because someone has
rehearsed a particular skill for years does not always mean that they are proficient. Sometimes the
movement skills that have been rehearsed are inefficient. This is why so many of us can develop “bad
habits” when learning movement skills. Repeatedly performing a skill in an incorrect manner (because it
has become automatic) can lead to injury and less-than perfect performance.

This is where the seven key features and the fundamental movement patterns can play a beneficial role.
They can help us correct incorrect practice by increasing our awareness of our own movement behaviors
so we can make conscious improvements. Perfect practice makes perfect!