UNIT III.

UNDERSTANDING THE BODY AS AN EXERCISE MACHINE

INTRODUCTION

百
This module will give students perception on the
human body as an incredible machine that adapts to
varying intensities and types of physical activity with
efficiency and effectiveness, as it has specialized
systems comprised of organs which provide basic
body framework,smooth muscular motions and
adequate
bodily homeostasis to function as a whole.
Understanding their own posture and body mechanics shall motivate the students to continue
perform physical activities that will enhance and develop their body as they grow.
We all only get one body, and it is important to keep it healthy. Part of taking care of our health
is understanding the different parts and systems of the body.That way,we will know how to best take
care of them. The body has a different types of systems, and they all work together to keep your body
running.
 LET'S DISCUSSI
The human body is an incredible machine that adapts to varying intensities and

types of physical activity with efficiency and effectiveness. It has specialized systems

comprised of organs which are composed of TISSUES, which themselves

are made up of CELLS.

CELLS are the basic structure and functional unit of life.
NERVE CELLS carry messages to
the muscle cells, causing movement and reaction.
BLOOD CELLS carry vitamins and nutrients to
the working muscles and remove wastes
from tissues.

HOMEOSTASIS is the condition which seeks to maintain an equilibrium or constancy of its

internal environment.
Example:
1. The functionof the respiratory system is to provide the cells with enough oxygen to keep
the extra cellular fluids from falling below normal limits and to remove the carbon dioxide
from the cells. When the body goes from a resting to an active state, the respiratory system
must work faster to keep the fluid level adequate for homeostasis to exist.
2. The muscular system must keep an adequate amount of blood moving the body. During
increased activity, the heart is required to increase its pumping action from beats per min.
to 200 beats per minute. On receiving carbon dioxide and other wastes through internal
respiration, the cardiovascular system also removes these materials from the cells.

A. THE SKELETAL SYSTEM:

BASIC FRAMEWORK OF THE BODY
Bones and Joints make up the basic framework of
the body which are both responsible for movements
BONES
There are 206 bones in an adult human skeleton.
 THEY ARE GROUPED INTO 2 PRINCIPLES:
1. AXIAL SKELETON
Bones of the Head Bones of the Neck Bones of the Trunk

2. APENDICULAR SKELETON
Bones of free appendages
Bones of upper & lower extremities
Girdles that connect the free appendages to axial skeleton

BASIC FUNCTIONS OF BONES:

1. Provide support for the tissues of the body to keep the body in an erect posture.
2. Protects internal organs such as the brain, heart & lungs.
3. Provides surfaces for the attachment of the muscles and serves as levers for body movement
during muscular contraction.
4. Serves as houses for calcium and phosphorous.
5. Contains chemical laboratories in the red marrow of the bones where red blood cells are
produced.
JOINTS
Joint is the position where 2 or more bones articulate.

PHYSICAL CHARACTERISTICS OF JOINTS:

1. Synovial Cavity is the space between the articulating joints, which helps to
lubricate the action of the moving bones.
2. Articular Cartilage covers the end bones to keep them from rubbing directly
with each other.
3. Ligaments are dense tough connective tissues which connect the bones to
each other and provide stability to the joint.

4. Tendons are white fibrous cords of dense connective tissues which attach bones to muscles.

BASIC TYPES OF JOINT CAUSING MOVEMENTS:

1. Ball & Socket Joints
2.Hinge Joints

41
 MOVEMENTS OCCURRING AT THE JOINTS

Anatomical terms of movement are used to describe the actions of muscles upon the skeleton.
Muscles contract to produce movement at joints, and the subsequent movements can be
precisely described using this terminology.
FLEXION AND EXTENSION
Flexion and extension are movements that occur in the
sagittal plane. They refer to increasing and decreasing the angle
between two body parts:
FLEXION refers to a movement that decreases the angle between two body parts.Flexion at the
elbow is decreasing the angle between the ulna and the humerus. When the knee flexes, the
ankle moves closer to the buttock, and the angle between the femur and tibia gets smaller.
EXTENSION refers to a movement that increases the angle between two body parts.
Extension at the elbow is increasing the angle between the ulna and the humerus.
Extension of the knee straightens the lower limb.

Extension

By Connexions (http://cnx.org) (CC-BY-3.0], via Wikimedia Commons

FIG. 1-FLEXION AND EXTENSION.

 ABDUCTION AND ADDUCTION
Abduction and adduction are two terms that are used to describe movements towards or away from the
midline of the body.
ABDUCTION is a movement away from the midline - just as abducting someone is to take them away.
For example, abduction of the shoulder raises the arms out to the sides of the body.
ADDUCTION is a movement towards the midline. Adduction of the hip squeezes the legs together.
In fingers and toes, the midline used is not the midline of the body, but of the hand and foot
respectively. Therefore, abducting the fingers spreads them out.
MEDIAL AND LATERAL ROTATION
Medial and lateral rotation describe movement of the limbs around their long axis:
MEDIAL ROTATION is a rotational movement towards the midline. It is sometimes referred to as
internal rotation. To understand this, we have two scenarios to imagine.Firstly, with a straight
leg, rotate it to point the toes inward. This is medial rotation of the hip. Secondly, imagine you
are carrying a tea tray in front of you, with elbow at 90degrees. Now rotate the arm, bringing
your hand towards your opposite hip (elbow still at 90 degrees). This is internal rotation of the
shoulder.
LATERAL ROTATION is a rotating movement away from the midline. This is in the
opposite direction to the movements described above.

By Connexions (http://cnx.org)(CC-BY-3.0), via Wikimedia Commons

FIG.2-ADDUCTION,ABDUCTION AND ROTATION
 ELEVATION AND DEPRESSION
INV
ELEVATION refers to movement in a superior direction (e.g. shoulder shrug),
EF
DEPRESSION refers to movement in an inferior direction.
to
PRONATION AND SUPINATION
the
This is easily confused with medial and lateral rotation, but the difference is subtle.With your hand
INVE
resting on a table in front of you, and keeping your shoulder and elbow still, turn your hand onto its
the s
back, palm up. This is the supine position, and so this movement is SUPINATION.
EVEI
Again, keeping the elbow and shoulder still, flip your hand onto its front, palm down.This is the
the
prone position, and so this movement is named PRONATION.
s
These terms also apply to the whole body - when lying flat on the back, the body is supine.When
lying flat on the front, the body is prone.
DORSIFLEXION AND PLANTARFLEXION A pa
app
Dorsiflexion and plantarflexion are terms used to describe movements at the ankle.They refer to the
spe
two surfaces of the foot; the dorsum (superior surface) and the plantar surface (the sole).
OP
RE
ea

Cir
at

DORSIFLEXION refers to flexion at the ankle, so

It
that the foot points more superiorly.
th
Dorsiflexion of the hand is a confusing term,
and so is rarly used. The dorsum of the hand is
the posterior surface,and so movement in that
direction is EXTENSION. Therefore, we can say
that dorsiflexion of the wrist is the same as
extension.

PLANTAR FLEXION refers extension at the

ankle,so that the foot points inferiorly.
Similarly, there is a term for the hand, which is
palmar flexion.

By Connexions (http://cnx.org)[CC-BY-3.0]. via Wikimedia Commons

FIG.3 - DORSIFLEXION AND PLANTAR FLEXION
.
 INVERSION AND EVERSION
INVERSION and EVERSION are movements which occur at the ankle joint,referring to the rotation
of the foot around its long axis.
INVERSION involves the movement of the sole towards the median plane-so that the sole faces in
a medial direction.
EVERSION involves the movement of the sole away from the median plane-so that the sole faces
in a lateral direction.
OPPOSITION AND REPOSITION

A pair of movements that are limited to humans and some great apes, these terms apply to the
additional movements that the hand and thumb can perforrn in these species.

OPPOSITION brings the thumb and little finger together.

REPOSITION is a movement that moves the thumb and the little finger away from each other,
effectively reversing opposition.

CIRCUMDUCTION

Circumduction can be defined as a conical movement of a limb extending from the joint at which
the movement is controlled.
It is sometimes talked about as a circular motion, butis more accurately conical due to the 'cone'
formed by the moving limb.
PROTRACTION AND RETRACTION

PROTRACTION describes the anterolateral movement of the scapula on

the thoracic wall that allows the shoulder to move anteriorly. In
practice, this is the movement of 'reaching out' to something.

RETRACTION refers to the posteromedial movement of the

scapula on the thoracic wall, which causes the shoulder region
to move posteriorly i.e. picking something up.

46
DIAGRAM OF SKELETAL SYSTEM

AnteriorThe Skeletal System

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 S DID YOU KNOW?!
ource:pinterest.ph
/pin/
432627107926527
305/

FUN FACTS

The Skeletal and Muscular System work together to

produce movement. More than 600 voluntary muscles
and 206 bones in the human body provide various kinds
of movements.

46

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 B. THE MUSCULAR SYSTEM: PROVIDES CONTRACTING OF GROUP
MUSCLES PRODUCING MOVEMENTS
MUSCLES-are attached to the bones to help steady or support the lever or neutralize the
undesired action of some muscles.
THREE TYPES OF MUSCLE TISSUE IN THE HUMAN BODY:
1. SMOOTH - muscle tissue which are non-striated and
involuntary, line the blood vessels, the stomach and nervous control.
2. CARDIAC- muscle tissue forms the wall of the heart. It is
striated and involuntary.
3. SKELETAL - muscle tissue which is striated and voluntary,
and is attached to the bone, it has been estimated that there are 250
million muscle fibers in the human body.The BICEPS muscles alone have
some 600,000 fibers.Skeletal muscles constitute about 45% of the body
weight of males and about 36% in females.

46
Source:pinterest.ph/pin/432627107926527305/

47

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 T
TWO MUSCLE CLASSIFICATIONS:
AGONIST (Prime Mover) is primarily responsible for movement
SYNERGIST or FIXATORS assist the prime mover by reducing unnecessary

movements in the less mobile articulating joint.

TWO MUSCULAR CONTRACTION:

ISOTONIC CONTRACTION happens when the muscles lengthen or shorten and movement
of body parts or the entire body parts take place.

Example: BICEP CURL

ISOMETRIC CONTRACTION happens when there is a contraction in which a muscle exerts
force but does not change in length.
Example: ABDOMINAL CURL-UP (the muscle of the abdomen
remains at fixed length and no additional movement occurs.

C. THE NERVOUS SYSTEM: THE CONTROLLER OF MOVEMENTS

Responsible for receiving, interpreting and responding to various stimuli from both
external and internal environment.

FUN FACTS

There are more nerve cells in the human brain than there are
stars in the Milky Way. If we lined up all the neurons in our
body it would be around 965 km long. There are 100billion
neurons in your brain alone. A newborn baby's brain almost
triples in size during the course of its first year.

NERVOUS SYSTEM IS EQUIPPED WITH:

1. Brain 4. 31 pairs of spinal nerves

2. 12 pairs of cranial nerves 5. Billions of nerve fibers
3. Spinal cord

46
TWO FUNCTIONS OF NERVOUS SYSTEM:

FIRST-getting information (impulses, signals, and messages from outside or inside the body, to
the brain where it can be acted upon.

SECOND-feeding back information (ex. To the muscles) so that the indicated action can be
taken.

DIVISION OF NERVOUS SYSTEM:

D. THE CARDIO-RESPIRATORY SYSTEM: RESPONSIBLE FOR THE DELIVERY OF OXYGEN & NUTRIENTS AS
WELL AS THE REMOVAL OF WASTE (CARBON DIOXIDE) FROM TISSUES
The cardio-respiratory system refers to the cooperative work of the cardiovascular system
(consisting of the HEART & VASCULAR BED) and the respiratory system (LUNGS & other RESPIRATORY
APPARATUS).

CARDIORESPIRATORY PHENOMENA:

a. “STITCH” in the side is a feeling of discomfort,characterized

by a sharp stabbing pain in the lower chest cavity, experienced
maybe by individuals (especially sedentary ones) who engage
continuously in aerobic
activity for several minutes.
b. Steady State is the physiological condition in which to body's oxygen consumption
equals the oxygen requirement for the completion of a particular activity.
c. “Second Wind “is characterized by a feeling of relief from the distress of
breathlessness and the stabbing pain in the side that are usually experienced by
persons engaged in endurance - type activity. this usually occurs as the body makes
physiological adjustments to strenuous aerobic activities.
d. Oxygen Debt is normally incurred when a person engages in an activity of such
intensity level that a steady state cannot be achieved. Ex. 100 meters'dash in track- a
person can continue the activity without oxygen but must go into an oxygen debt by
borrowing from the energy reserves in the body.This debt must be repaid during
recovery periods.
1. THE CARDIO VASCULAR SYSTEM
Transports oxygen & nutrients to the workingmuscles and removes
waste products via blood circulation.

Heart is the main organ of cardiovascular system. Is a muscular

pump weighing about one pound and works continuously, pumping
4 to 6 liters of blood throughout the body 1,500 times a day? This
means the heart pumps about 7,500 liters of blood throughout the
body each day.

Cardio-respiratory Endurance is the ability of the heart to pump

increasing amounts of blood (due to continued physical activity)
and thus get nutrients to the working muscles. This is accomplished
through the CARDIAC OUTPUT, which is, the amount of blood
ejected from the heart (usually measured from left ventricle) per
minute.
“ATHLETE'S HEART” is the normal hypertrophy of the
heart muscle due to adaptation of increased workloads during cardio-respiratory endurance
training.

FUN FACTS:
LUNGS FLOAT ON WATER. It's not something most people are
aware of but, actually, the lungs are the only organs in the human
body that are capable of floating on water.
2. THE RESPIRATORY SYSTEM

Oxygen is the inhaled good air.

Carbon dioxide is the exhaled waste air product.

THREE BASIC RESPIRATORY PROCESSES:

a. Pulmonary Ventilation or Breathing - is the process by what gasses are exchanged
between the atmosphere and the alveoli of the lungs. The actual act of breathing, the
inhaling or exhaling is an involuntary process.
b. External Respiratory- the exchange of oxygen and carbon dioxide between the alveoli of
the lungs and the pulmonary capillaries.
c. Internal Respiratory-the drop-off of oxygen at the tissue cells for use by the working
muscles and the pick-up of carbon dioxide by the blood capillaries to be taken back to the
right heart to be deoxygenated is the process of internal respiration.

E.THE CIRCULATORY SYSTEM: GENERATES PRESSURE TO MOVE BLOOD

THROUGHOUT THE BODY.

The circulatory system is a closed loop of the heart and blood vessels, which, by pump contractions,
generates pressure to move blood throughout the body.
The PUMP in this SYSTEM is the HEART

HEART RATE (PULSE RATE) is the number of heart beats per minute.
To know pulse rate it is felt by placing a finger (not thumb) on the skin near a

major artery. The walls of the arteries are elastic, & they expand during contraction of

the heart.The increase in BP during systole causes a pulsation in the arteries.

STROKE VOLUME is how much blood is pumped per heart beat in milliliter.
CARDIAC OUTPUT is the amount of blood the heart pumps per minute. It is product

of the Heart rate.

REMEMBER

During exercise, cardiac output can be increased by increasing either heart rate or
stroke volume, or both. Stroke volume does not increase beyond low-intensity exercise.

BLOOD PRESSURE is the pressure of the blood exerts against the walls of the arteries.
Systole is the contraction phase of the heart, in which arterial blood pressure reaches it
highest value. Hence, it becomes Systolic Blood Pressure.
120 mm Hg- is the normal resting systolic BP for young male.
100 to 110 mm Hg-for young female
Diastole is the relaxation phase of the heart. Blood pressure declines &reaches its lowest
value called Diastolic Blood Pressure.
80 mm Hg-is the normal diastolic BP for young male.
60 to 70 mm Hg -for young female
SPHYGMOMANOMETER is the device used in measuring Arterial Blood Pressure.
 LET'S DISCUSSI FU
N
IDE
thin
A. BODY POSTURE
Refers to the habitual or assumed alignment and balance of the body segments pull
while standing,walking,siting or lying. This has proper relation with gracefulness, to
cor
ease,poise and efficiency or carriage and hearing.
ge
for
VALUES OF GOOD POSTURE cr
a
a. Good appearance
b. Movement efficiency

c. Improved fitness
In good posture, the body should show alignment, good balance,ease of stance,a feeling of alertness, and a
feeling of readiness for movement and/or coordination throughout the body segments.

CLASSIFICATION OF BODY POSTURES:

Sway Thoracic
Lumbar Forward
Back Kyphosis
Lordosis Head
Good
Posture
Source:google.com/body mechanics and strange motion
 DID YOU KNOW?I

FUN FACTS:

IDEAL POSTURE DOESN'T MEAN HAVING A STRAIGHT BACK. Many people think having good posture
means standing as straight as possible with your shoulders pulled back. This is actually a relatively
unnatural posture and requires a lot of energy
to maintain. Ideal posture, where the spine rests in it's most comfortable
and strongest position, is where the neck has a gentle curve backwards,
the thoracic is curved gently forwards and the lower back curves back
again. Thesecurves create an elongated 'S' shape and can be seen
whenviewing a person from side on.

COMMON POSTURE FAULTS

SCOLIOSIS is a
ABDOMINAL

sideways curvature
PTOSIS

of the spine that Beohoshs

occurs most often is a drooping of

during the growth visceral organs from

spurt just before
weakness of the

puberty. While

abdominal muscles.
scoliosis can be
It is a protruding belly
caused by and can be caused

conditions such as by weak back and

cerebral palsy and abdominal muscles.

muscular dystrophy, It can also be caused

the cause of most

by obesity.
scoliosis is

unknown.

HYPEREXTENDED

KYPHOLORDOSIS KNEES

A stance which the A hyperextended

pelvis is tilted forward,

knee occurs when
causing hip flexion,
increased lumber the knee is bent
lordosis,and thoracic backward,often as a
kyphosis. result of landing
wrong after a jump.
A hyperextended
knee can damage
ligaments,cartilage
and other stabilizing
structures in the
knee.
B. BODY MECHANICS
Body Mechanics is defined as the static and the functional relationship between the
parts that make up the body and the body as a whole. It implies the application of physical
laws to the human body at rest or in motion. It also refers to the study of human movements.

Body mechanics is also Posture Education. Proper body mechanics and good posture
help individuals keep their bodies in proper balance with a small expenditure of energy as
possible and with minimum amount of strain.

CAUSES OF POOR POSTURE & POOR BODY MECHANICS

1. Environmental influences 4. Growth handicaps

2.Psychological conditions 5. Congenital defects
3. Pathological conditions 6. Nutritional Problems
 LET'S GET STRATED
WHAT'S YOUR BODY TYPE QUIZ of
INSTRUCTIONS: Find out your body type. Answer the questions honestly and follow the arrow. thi
Throughout the quiz! vS.

scie
r
of
th

thr
e

or B

N
Pe Hourlass appoatance Rectangulappeae
Shoner and rounde Simil Fire shoulders
Gain fat very osy Cd pe
No curves to
Slow melabolisms Goun muscle eanity Very le body fat
Hard to bom fal Gain wightt dont Very linle muscle tone
No exercise Natrow shouders
Tall and lean

Weight in the lower body

MOGE CAROIO STRENOTH THARINO

Frat chests(m woren)
Flau bottoms

HIEH-FIBER 3NIGH-PROTEI
MEALS/BAY LOW DARB MEALS/0 b SMALL MEALS/BAY

STRENGTH TRA
 LET'S DISCUSSI

ECTOMORPH, MESOMORPH, ENDOMORPH

Bodies come in so many different shapes and sizes and unfortunately because of this
difference we sometimes slap labels on our bodies, I won't get into all the mean vs. nice ones out
there but I'm sure you're familiar with a few! While you can blame science for the way your body i
built there are a few things you can do to take control of the body you have now.

If you take all the bodies in the world, you can put them into a mixture of these three
categories. Ectomorph, Mesomorph and Endomorph.

Here are a few tips to help you determine if you are an Ectomorph, Mesomorph or
Endomorph, or a combination of these!
ECTOMORPHS MESOMORPH ENDOMORPH
A high metabolism Fat loss is easier for them
Round body

Tend to be Medium to large size

Underdeveloped

muscles.
thin/skinny joints
Small Shoulders
Low body fat Naturally muscular Large Hips
Have a hard time Respond well to exercise Slow
gaining muscles
Broad square shoulders Metabolism
Small joints Can gain muscles easily

Now that you have a better idea of your body type, here are some things you can do to lose
fat or gain muscle!
 SHELDON'S BODY TYPE

T
i

Ectomorph

May 20, 2016 by jodikayedwards

ECTOMORPH
Metabolism: You don't put on any weight and you eat and eat and eat

Eating Habits: Eating a lot of food.

Training: Increase strength training and do very small amounts of cardio.

Nutrition: Aim for 5 to 6 smaller meals per day instead of 3 large meals.Include healthy fats and carbs
are your best friend! Is butter a carb?

MESOMORPH
Metabolism: Able to lose weight quickly after going on a hiatus or eat the wrong foods ie. holiday
weight.
Eating Habits: Eat light and appear thin and healthy

Training: More strength training, minimal to moderate cardiovascular exercises.

Nutrition: Aim for 3 high-protein,low-carb meals per day.

Tips:
Weight training hard and heavy with variation to add shape so you don't add bulk.
Eliminate starchy carb intake, low carb.
Monitor alcohol intake.
Caloric deficit of at least 500 calories.
30 minutes of cardio 3-5 times a week if you a mesomorph that carries less body fat aim
for 2 times a week.
Watch calories choose whole foods over processed foods, watch unhealthy fat.salt and
sugar.
Focus on non-starchy vegetables, fresh fruits, lean proteins, whole grains, low-fat or
nonfat dairy products and nuts and seeds.

ENDOMORPH
Metabolism: If you're struggling to lose those extra pounds and you're eating pretty clean,your
body doesn't respond well to carbs, you carry a lot of weight in your hips.Eating Habits:
Consume average to few calories
Training: This body type responds well to High Intensity Interval Training aim for 4-5times per
week of 20-30 minutes of high intensity cardiovascular exercises.Strength training is still
important aim for 3 times per week at 30 minutes.
Nutrition: Aim for 5 to 6 small high-fiber meals per day fiber will keep you full longer,watch
your carb intake as well as sugar and fat.
Tips:
A well-rounded fitness program is very important.
You can't just fix your diet.
Training will help your physic.
Stay in motion daily and fight urge to be sluggish.
Body fat is stored in lower abdomen and thighs, time carb intake i.e..post workout will
replenish muscles instead of store as fat.
Light weight high rep workouts are going to be more effective for toning.Heavy weights
won't help you look leaner.
Consistent High Intensity Cardio minimum of 4 times a week.
Monitor your heart rate to ensure you're reaching that target heart ratefor fat loss.

You can also look up the wrist trick and see how loose/tight your fingers
are.Remember everybody and everybody is beautiful. We all have the potential to get in
size two without damaging your metabolism but embrace the body you are in and train are things

you can do to gain muscle definition and bulk up a bit. There are great techniques and tips like this

to help you make changes, the interweb is filled with information. Educate yourself so you can get

the results you desire.