Download 2-pe-20-30-bones-and-muscles

BONES
Skeletal System
The skeletal system
(bones and joints),
working interdependently
with the skeletal muscle
system), provides
basic functions that are
essential to life
BONES
Human Body
206 bones in the human body
Bones: 14%-15% of body weight.
OSTEOPOROSIS
Osteo – bone
Porosis – less dense
1 % a month loss of bone density in a weightless bone
BONES
LIGAMENTS
Ligaments : connect bone to bone at joints, wrapping
around the joints to hold the bones together.
LIGAMENTS
TENDONS
Tendons : connect skeletal muscle to bone.
TENDONS
Tendons attach skeletal muscle to bone.
LIGAMENTS & TENDONS
Ligaments: connect bone to bone
Tendons: connect muscle to bone.
THE BONES OF THE BODY
• NUMBER OF BONES IN THE BODY
• 1. SKULL 22 bones
5. STERNUM 1 bone
• 2. EAR 6 bones
6. ARMS/HANDS 64 bones
• 3. SPINE 27 bones
7. LEGS/FOOT 62 bones
• 4. RIBS 24 bones
TOTAL BONES
- 206
THE RIB CAGE
• ALL RIBS ATTACH AT THE POSTERIOR (spine)
• TRUE RIBS (7)
Attach directly to the sternum (anterior)
• FALSE RIBS (3)
Attach to the last true rib(anterior)
• FLOATING RIBS (2)
Do not attach in the front (anterior), they float.
THE RIB CAGE
THE STERNUM
• 3 SECTIONS
• 1. MANUBRIUM
The top part of the sternum.
• 2. BODY
The middle part of the sternum
• 3. XIPHOID PROCESS
The bone pointing out at the bottom of sternum.
1. SKULL
Your skull (cranium) is the large bony case that
surrounds your delicate brain, protecting it from
bumps and knocks. It is made up of eight large flat
bones, joined together by fixed joints known as
sutures.
2. THE SPINE
The 5 sections of the spine:
a. The cervical 7 bones (neck).
Top bone is the Atlas.
2nd highest bone is the Axis.
b. The thoracic 12 bones which the ribs attach to.
c. The lumbar 5 bones make the lower back.
d. The sacrum 1 bone which are fused or stuck
together
e. The coccyx 2 tiny bones.
2. THE SPINE
3. PELVIC BONE
Consists of 3 bones.
The "hip" is a ball-and-socket joint. It allows the upper
leg to bend and rotate at the pelvis.
4. LEG
a. The thigh bone, femur, is the
large upper leg bone.
b. Knee Cap – Patella
c. Below knee - the tibia (shin)
and the smaller fibula.
4. ANKLE
Three bones make up the ankle joint
• Tibia ("shin bone")
• Fibula (outside of your leg connecting to your ankle)
• Talus (a foot bone)
4. HAND/ WRIST
Your hand / wrist contains 27 bones.
There are 8 bones-the carpals-in your wrist.
The palm of your hand contains 5 bones called the
metacarpals.
The 14 bones in your fingers are called the
phalanges.
5. UPPER LIMB - HAND
Your hand contains 27 bones.
There are 8 bones-the carpals-in your wrist.
The palm of your hand contains 5 bones called the
metacarpals.
The 14 bones in your fingers are called the
phalanges.
5. HAND
• CARPALS 8 – Wrist
• METACARPALS 5 – Palm
• PHALANGES -14 Fingers
5. UPPER LIMB - ARM
• RADIUS – Forearm – thumb side
• ULNA – Forearm – pinky finger side
• HUMERUS – From Shoulder to elbow
6. SHOULDER
The three bones which form the shoulder are the
clavicle, the scapula and the humerus (arm).
a. Collar Bone – Clavicle b. Shoulder Blade - Scapula
MUSCLES
The human body contains more than 650
individual muscles which are attached to
the skeleton, which provides the pulling
power for us to move around.
Voluntary –
Involuntary -
VOLUNTARY MUSCLES
MUSCLES - SKELETAL
MUSCLES – LEGS - CALF
1. Plantar Flexion
(Go up on toes)
Calf musclesGastrochnemius
MUSCLES – LEGS - SHIN
2. Used for
Dorsi Flexion
(Lift toes)
Tibialis Anterior
MUSCLES – LEGS - QUAD
3. Quadricept Muscles – (Anterior)
Used For Knee Extension
MUSCLES – LEGS - UPPER
4. Hamstring Muscles – (Posterior)
Use For Knee Flexion
MUSCLES – LEGS - UPPER
Hamstring & Quad Muscles
MUSCLES – LEGS - UPPER
5. Hip Flexor – lifting the knee.
MUSCLES – GLUTEALS (BUTT)
6. Gluteals
Used for Hip Extension / jumping.
MUSCLES – GLUTEALS (BUTT)
MUSCLES – ABDOMINALS
7. Abdominals - (Anterior)
Used for – Trunk Flexion
MUSCLES – PECTORALS (CHEST)
8. Chest – Pectorals. Used for push ups/bench press
MUSCLES – BACK
9. Latissimus Dorsi- Used for pull downs
MUSCLES – UPPER BACK
10. TrapeziusUsed for shoulder shrugs and shoulder press.
MUSCLES - SHOULDER
11. Deltoid - (Surrounds the shoulder joint)
Used for Arm Rotation
MUSCLES - SHOULDER
Deltoid - (Surrounds the shoulder joint)
MUSCLES - ARMS
12. Bicep (Anterior)
Elbow Flexion
13. Tricep (Posterior)
Elbow Extension
MUSCLES – BICEP / TRICEP
MUSCLES - WRISTS
14. Front - Flexors - (Anterior)
Back - Extensors - (Posterior)
MUSCLES - ARMS
Flexors - (Anterior)
Extensors - (Posterior)
SKINFOLD CALIPER
SKINFOLD METHOD TO MEASURE PERCENTAGE BODY FAT.
1. Never measure yourself – measure your partner.
2. Pull the skin and fat away from the muscle with your left hand.
3. Pinch the skin and fat and hold while measuring with the caliper using your right hand.
4. Record the results on the sheet.
SKINFOLD SITES - We will measure 4 locations of the body.
1.BICEPS
-Vertical fold on the front of the arm over the biceps
2.TRICEPS
-Vertical fold on the back of the upper arm. ½ way from shoulder to elbow.
3.SUBSCAPULAR
- Inside border of the scapula (near middle of your back).
4.SUPRAILIUM
-Diagonal fold on the side of the hip.
BICEPS
TRICEPS
SUBSCAPULAR
SUPRAILIUM
SKINFOLD CALIPER
BODY FAT PERCENTAGE ESTIMATES AGE 16-29
SKINFOLDS MEN
WOMEN
(mm)
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
4.8
8.1
10.5
12.9
14.7
16.4
17.7
19.0
20.1
21.2
22.2
23.1
24.0
24.8
25.5
26.2
26.9
27.6
28.2
28.8
29.4
30.0
10.5
14.1
16
mm
16.8
BICEPS
_______
19.5
19
mm
21.5
TRICEPS
_______
23.4
mm
25.0
SUBSCAPULAR 17
______
26.5
mm
27.8
SUPRAILIUM 23
______
29.1
30.2
75 mm
31.2
TOTAL SKINFOLDS ______________mm.
32.2
33.1
34.0
34.8
35.6
36.4
TABLE - AGE 19
37.1
BODY COMPOSITION - % BODY FAT
37.8
Excellent Good Moderate Overweight
38.4 MEN
12
12.1-17 17.1-22
22.1-27
39.0 WOMEN
17
17.1-22 22.1-27
27.1-32
Obese
27+
32+
ACCORDING TO THE CHART PROVIDED –THE PRECENTAGE OF BODY FAT = ____________%
75 mm
DETERMINING YOUR RECOMMENDED WEIGHT.
1. Determine your pounds of body weight in fat (FW).
Multiply your body weight (BW) by your current percentage of fat (%F) in a decimal form.
FW = BW x %F
2. Determine your lean body weight (LBW) by subtracting the weight in fat (FW) from your body weight (BW).
LBW = BW – FW
3. Select your desired body fat percentage (DFP) based on standards in table #5.
4. Compute recommended body weight (RBW) using the following formula.
RBW = LBW / (1.0 – DFP)
SAMPLE
A 21 year old female Jane Smith weights 170 lbs and is 32.2% body fat with 75 mm of skinfold totals.
What would her recommended body weight (RBW) be at 24%.
NAME: Jane Smith
Body Weight (BW) 170 lbs
GENDER Female
%F 32% (0.32 in decimal form)
Step #1
FW = BW x %F
FW = 170 x 0.32 = 54 lbs
Step #2
LBW = BW – FW
LBW = 170 – 54 = 116 lbs
Step #3
DFP: 24% or 0.24 in decimal form.
Step #4
RBW = LBW / (1.0 – DFP)
RBW = 116 lbs / (1.0 – 0.24)
RBW = 152. 6 lbs
RBW AT 24% FAT WOULD BE 152.6 lbs.