Chapter II

MOVEMENT ENHANCEMENT
(Movement Patterns: Exercise-based)

Course Description

This course PE-I Movement Enhancement, is one of the

important course to develop and understand the scientific basic
movements to help the students to be aware of physical literacy,
which help an individual to move competently and confidently in
all types of environments. This course is being offered to
prepare
the students forthe advance learning of movement.

Learning Outcomes:
neravoM nsmuH lo 9orob2
At the end of the chapter, the learners will be able to:
aT
ntroduce the basic anatomy and to the
and pnysou05)wot
Ostudents;
Makethe studentsaware of theproper functions of their
body;
Make the students familiar about the range of motion
and body planes;

Orient the students the impact and importance of proper

movements and exercises in their daily activities;

Promote strong and healthy bones;

• Recognize the physical exercise that combines rhythmic

activities with stretching;

Teach thestudents the basic pattern of scientific exercises

to improve the components of fitness;

Teach the students the prevention of injuries through

the proper movements;
Help and assist the studentsformulate the basic pattern
of exercises.

0080 15
ATI D0CTOR'S COLLEGE
1 1RRARY
 the basic pattern of
Allow the students to formulate Ptemof
living;
exercises for daily
movement skills related to
Teach the students the basic
of motor skills;
the fundamental patterns
awareness, of
The body management which includes
are used dynamicallv
every movements and how these
in physicalactivities;

Teach the students the important of health optimizing

education; and

Recognize the important role of it.biibnt ne ltritdu

The Science of Human Movement0u0animto

The human body movements is a movement of a body segment
toward the midline of the body. Circumduction is a movement

where the joint is the pivot arnd the body segment moves in a
combination of flexion,extensions, adduction and abduction.

The type movement that can be produced at a synovial joint

of
is determined by its structural type.
asiybod ba
While the socket joint gives the good range of movement at an
individual joint.
irtomavorm
Movement kinds are generally pair d,with the opposite side of
the other.

Body movements are described in relation to the anatomical

position of the body.

Upright stance, with upper limbs to the other side of the body
and palms facing forward.

ps00
16
TWO COMPONENTS OF THE BODY THAT CAUSE
HUMAN BEINGS TO MOVE
Skeletal System

The skeleton provides a strong, internal framework that

supports the body, and provides protection for vital organs.
These bones meet at joints, the majority of which are freely
movable, making the skeleton flexibleand mobile.

nuirlse

Mandible

Clavicle Humerus

Sternum Rib

Radius
slud
Ulna

Femur

Patella

ehe

17
 B2UAD Skull
OT 2DMIE6
Cervical vertebrae

meteeli
Scapula

Thoracic
vertebrae

llium
Lumbar
Sacrum
Vertebrae
Ischium

SovsD

Tibia cnumst

Fibula

Major Bones and

Bone Group
Bone of the Head
(Skull- 29)

Vertebral Column
sacral,and -
(Vertebrae 26) 7cervical, 12
coccygeal vertebrae) thoracic, 5lumbar,

18
 Functions of the Skeletal Systemrocit o

Physiological functions

1. Provide a site forblood formationirise t sg

2. Serves as storehouse for calcium which are essential for nerve
-conduction,blood clotting and energy formation.

3. Play a role in our immune function

Structural functions onodelD

1. Give supports to the body.

2. It protects the delicate organs in the body.

3. Bones are rigid lever of locomotion.

The skeleton is divided into two groups:

1. Appendicular skeleton which - is composed of the upper

extremity and lower extremity.

of the skull, ribs, trunk,
2. Axial skeleton - which
is composed
q

vertebral column, and

pelvic.

Factors Influencing
Bone Health encdl
odl
soohsp determinant of bone mass
1. Heredity - heredity is an important
(BMD) an
on the amount of (BMD)
density
factor
This is a limiting
individual can attain. bone
in maintaining
2. Nutritional status -nutrition is important

health.
for the bones.
Gl

nutrient
Calcium is important
an important
3. Hormonal status -the hormone estrogen plays
bone mass.2s than
role in attaining
a lower peak bone mass
can develop
While the females
5
regular monthly
period.cesgos
Ba females with

19
 loss is also likelyy
on the rate of bone happen on
Acceleration
of estrogen.
menopausal women due to loss
olgolotgt
should
children andadolescents participate
4. Activity Level - in

activitiesfor the bone

development.blva
high impact

11-12 floating.
Thoracic cage (Ribs 1-7 true, 8-12 false, Sternum-
1)

Pectoral Girdle

a. Clavicle (2) -"collarbone"

b. Scapula (2) -shoulder blade

C. Humerus (2) -long bone of the upper arm9ceiozg sl S

Upper Extremities
a. Radius (2) – shorter and lateral bone of the forearm
od
b. -
Ulna (2) Medial and longer bone of forearm
C.
c. Carpals (16) – wrist bone

d. Metacarpals (10) -long bone of the hand

e. Patella (2)the kneecap olslsle LsikA

f. Tibia (2)medial and larger two bones of the alooedei

lower leg
g. Tarsal (14) The bones
in the ankle.
h. Metatarsals
(10)long bones in the
foot that are
plantar or lower surface. concave on the
i.
Phalanges (28)bones of the
toes and fingers.

Kinds of Muscle Fiber

Muscles are the exert

human movement.Musclesforces thus are the
major contributor
are used to
lower a body part, to hold a position, to
to slow raise or
down a fast moving
generate great speed in the segment,
the air. The body orin an and to
muscles only has the objectthat is
ability pull and propelled on
because it crosses a creates a motion
joint. The
tension develop by
applies compression to the
jjoints,
the muscles
joint positions, however, the enhancing their
stability. In
act to pull the segments
tension
generated by the some
apart and create muscles can
instability.
20
Muscles Tissues Properties

Four Properties of Muscle Tissues

1. Irritability - is the ability to respond to stimulus.

2. Contractility -is the ability of the muscles to generate tension

and shorten when it receives sufficiernt stimulation.

3 Extensibility - is the muscles' ability to lengthen, or stretch

beyond the resting length.
4. Elasticity – is
the ability of the muscles fiber to return to its

resting length after the stretch is removed.

Functions of Muscles

Skeletal muscles performa variety of different functions, all of

human body.
which are important to efficient performance of the
The three functions relating specifically to human movement are
contributing to the production of skeletal movement, assisting in
joint stability, and maintaining posture and body positioning.

1. Produce movement
Skeletal movement as muscle actions generate
is created
the bone. The resulting
tensions that are transferred to
other segmental
movements necessary for locomotion and
manipulations.

2. Maintain Postures and Positions

are used to maintain
Muscle action of a lesser magnitude
small
is continuous and results in
postures. Thismuscle activity
in position and the body
adjustments as the head is maintained
weight is balanced over the feet.n
3. Stabilize Joints

to stability of
Muscle actions also contribute significantly
and applied across
the joints. Muscles tensions are generated
the joints via the tendons, providing stability
where they cross
the shoulder and the
the joint. In the most joints, especially
via the tendons are among
knee, the muscles spanning the joint
theprimary stabilizers.

21
 4. Other Functions
esitoqo
a. Muscles support and protectthe
visceral
the internal tissues from organs and
injuries. protect
b. Tension in the muscles tissues
can randcontrol
alter
within the cavities.
pressures
C.
Skeletal muscles
contributes
wios
to the
sge
roorle bro
maintenance of body
temperature by producing heat.
d. The muscles control the
entrances and exits to the
through voluntary control body
over swallowing,
urination. defecation, and

d.1. Muscletissue
ismade up of
cells called
ability to contract fibers thathave
or shorten, in order
olhueno to produce a
Pulling force.
bes d.2.
Muscles are also
extensible, and are
6 Ss
can stretched and elasticso that they
then recoil and resume
ilrresting
d.3. Muscles
length.sis o their normal
noiouboxgaris of
giuditnc
are also electrically
be stimulated to excitable, so that
they can
contract by nerve
impulse.
tn9tm9vo 92tboTf
Skeletal Muscle Structure

Groups of
MusclesOHomo o1aaaRoUvom
Group of muscles is anosiuginsm
contained within the
defined by fascia, a compartmentthatare
sheet fibrous tissue.

Three Compartments of the Thighvtas olAaidle9TWleod

I. Anterior
compartment (Quadriceps
2. Posterior femoris)de 3dgtow.
Compartments (Hamstrings)
3. Medial
(Adductors)

22
Muscles Architecture

Two Fiber Arrangements of the Muscles

parallel to the long

1. Parallel Fiber arrangement, the fascicles are
axis of the muscles. This muscles running in the
same direction
as the whole muscles.
Five Different Shapes of Paralell Fiber Arrangement:

a. Fusiform -Biceps Brachii

b. Strap- Sartorius
c. Convergent -Pectoralis Majort ba Jercog
d. Circular – Orbicularis Oris

e. Flat -External Oblique

with
Fiber Arrangement, the fiber run diagonally
2. Penniform of the muscles.
tendon running the length
respect to the central and run
is feather like because the fascicles are short
The shape do not pull
to the length of the muscles. The muscle
at an angle
direction as the
whole muscle.
in same
Arrangement
Three Different Shapes of Penniform Fiber
dsobolege brs
a. Unipennate -Semimembranosus
b.
-
Bipennate Gastrocnemius
eogQgnltneobksbauM
Multipennate-
Deltoid
c.
doincgslnageiog
Two Kinds of Muscle Fiber

Slow-Twitch, or type I, fibers are

Types of
1. Slow-Twitch Fiber of the high content
red because
fibers are
oxidative. The contraction
These fibers have slow
in the muscle. work.
myoglobin low-intensity
prolonged,
are wellsuited for
times and of slow-twitch
athletes usually have a high quantity
Endurance brs ei9sildsa
fibers. e9xlaeltFast-Twitch, or
Types -
and Fast-Twitch Fiber
2. Intermediate type Ila, oxidative
are further broken down into a red
type II, fibers The type lla fiber is
type IIb, glycolytic.
8lycolytic, and
because
fast-twitch fiber
as the intermediate
muscle fiber known or contract with
a burst of
long period
activity for
It can sustain
23
 type IIb fiber provides
fatigue. The white
force and then
rapid force production and then
tatigues quickly.Aith

Role of Muscle

Inthe performance of a motor skill, only asmall portion oof

the
movement capability of the musculoskeletal
potential system is

used.

Origin Versus Insertion

Origin -The attachment closest to the middle of the body,or more

proximal and this attachment usually broader.

Insertion -Theattachment farther from the

midline, or more distal.
this attachment usually converges to a tendon.

Developing Torque

A muscle
controls or creates a
movement through the
development of torque. Torque is defined as the
tendency of a force
to produce rotation
about a specific axis. In the case
force is generated in the
of a muscle, a
muscle along the line of action of the
and applied to a bone, which force
causes a rotation aboutthe joint
(axis).

Muscle Action Creating,

Opposing and Stabilizing
Movements
Agonist Versus
Antagonists
Agonist- Muscles creating
the same joint
movement
Antagonist -
Muscles opposing or
producing the
movement. The antagonist
must relax to allow a opposite joint
oCcur or contract
con-currently with the
movement to
a jointmovement. agonists to control or slow

Stabilizers and
Neutralizers
Produce movement
1. Muscle tissue is made up of cells called
to contract or fibers that have ability
shorten, in order to
produce a pulling force.

24
2. Muscles are also extensible, and are elastic so that they can
stretch and then recoil and resume their
normal resting length.
3. Muscles are also electrically excitable, so that they can be
stimulated to contract by nerve impulse.

Three Types of Muscles in the Body

1. Skeletal muscles
Voluntary muscles, attached to the bones of skeletons
2. Smooth muscles
Involuntary muscles, hollow organs like small intestines
and blood vessels
3. Cardiac muscles

Involuntary muscle, heart

Skeletal muscle distribution with corresponding contents

Body Region, Muscle Area,Contents

Upper Extremities

Arm (Deltoid, Biceps, Triceps)

Forearm (Brachioradialis, Pronator, Supinator)

Fingers (Thana muscles, Hyposthenia muscles

Lower Extremities

Upper leg (Rectus Femora,Quadriceps, hamstrings)e

Lower leg (gastrocnemius muscle, tibias anterior)

Upper back (trapezius, erectors spine)

Lower back (gluteal)
 frontalis

sternocleidomastoid

Scalene
nigebguM
pectoralis

major bausm stslsle

external a biceps

oblique
rectus
extensor carpi
abdominus
radialis longus
2aibasDh.e
flexorcarpi
radialis

ionoq

adductor
longus quadriceps

tibialis

anterior

gastroenemius
peroneus
brevis soleusU

26
 anolgaf ybo
r brs td srls seoorlnoigrolos
occipitalis
bns hesli

trapezius
bod sr

deltoid occipitalis2£

triceps flexor carpi

ulnaris
latissimus
dorsi oinavtonsor
extensor
internal carpi ulnaris

4
gluteus oblique
medius
gluteus
maximus.

vastus lateralis

adductor
magnus
Artoda9biceps
femoris

-gastroenemius
b6wo1 Isoleus
Tonsieo

wbodlg29haoeWs-ssld
lsnion
8
z9inso sra
oi x sart-
vbodsriio
vbod l to rotnasrlt
19rfhoi-Lotei

27
 Body Regions
the brain and
region - head houses major
Neck
Head and sense
of the face
organs;framework 2is906

Trunk (ortorso) -the central part ofthe body

biols
2 Sections:
1. Thorax

2. Abdomen

Upper Extremities

3 regions:
2ulbam
1 Arm
2. Forearm

3. Hand

Lower Extremities

1. Thigh
2. Leg

3. Foot

Orientations/Directions

1. Superior -above or towards the head

2. Inferior- below
or toward the
lower part of the
3. Anterior – body
towards the front of the
body
4. Posterior –
towards the back of
the body
5. Medial at or -
nearer to the cernter
the body plane: or in the inner
side of
6. Lateral-
away from the center
plane of the
7. Proximal
-
nearer to the
center of the
body
8. Distal – body
farther the center
of the body

28
RANGE OF MOVEMENTS (ROM)

Types:

1. Active Range of Motion -Limb is actively moved; with muscle

contraction

2. Passive range -
of Motion Limb is passively moved;No muscle
contraction

Spinal column
A. Flexion

B. Extension

C. Lateral Flexion
tiotl
D. Rotation

Shoulder Girdle

A. Abduction otealo
B. Adduction oeslstitnil

C. Depression
D. Elevation

Elbow Joint
A. Pronation

B. Supination
C. Flexion

Wrist Joint
A. Flexion
B. Extension

C. Adduction
nd tai
D. Abduction
E. Circumduction

D. Extension

29
 Hip Joint
MON
A. Flexion 2TW3M3VOM 70304
B. Extension
C. Adduction

D. Lateral Rotation
erisatdil-oioM o sgnasvitsA

E. Medial bode
not6Tinoo
Rotationveatdeoil- noitoMo 9gn
F. Abduction cleeS

Knee Joint
A. Flexion
B. Extension
nslo isnin?

Ankle Joint
A. Inversion
B. Eversion
C. Dorsi
Flexion
slbri 1sblnode
D. Plantar
Flexion
otbubdAh

iniol wodl3

noitsnique 8
oBebogobof

iniofteh
fiobesl
Sideo
oieng

oitaubdA

30
BODY PLANES

Sagittal Plane
Uds Coronal Plane

o ne
Transverse Planegd

ibru euorsrnab od

Body Planes

dorsal and
body into
plane divides the
frontal portions.
1. Acoronal or and anterior)
and front, or posterior or cross
ventral (back as an axial plane
plane also
known and tail)
and caudal (head
2. ATransverse
the body into
cranial
section, divides
sinister
and dexter (left
portions. body into
Plane divides the
3. A
Sagittal
and right)portions.

31
 Physical wellness is one of theimportant state of
and capability of each individual to design
the optimumwel-being
personal fitness programs for improving and required
of health. maintaining the level

Strength - is the ability to sustain the application of

without yielding or force
breaking the ability of
against resistance. muscles to exertefforts

Flexibility- Determines
on how how far you can bend,
far you can and it depends
stretch your muscles
Flexibility helps to without tearing them.
prevent injuries by
muscles. It help to decreasing the tension
reduce muscle of
types of athletic
soreness and enhance certain
Performance. The best
flexibility is by
slow,
way to improve
your
be dangerous and deliberate stretching. Rapid
ineffective. stretching is can
Four Basic Movements in Flexibility
92n610olsfIUiila

1. Flexion -Bending of body segment

2. -Straightening of body segment
Extension

3. Abduction -moving a limb away from thebody

4. Adduction – moving the limb toward the bodyil ooitos

Flexibility
Movement
sblate 15ig-gnisatssla
bsteiaes balaiazs suiuas
Shoulder: Abduction
M991bns bsaK'obv Adduction
visvinesg vlovni 9upinrt Flexion rbste to esupinbn

eornil bobrst9 8T0 Extension

19Internal Rotation
te lo otieo

External Rotation

Hip: gronuod svieolq Extension (flex Knee) lailfsl

vbod Flexion (flex Knee)oirrsrnsvom
Extension (straightleg)
Flexion (Straightleg) etnsnsoM
Abduction
Jsubivibnt ns g insivóg nt Adductionle ioarmsvom Dles&

Knee:oslooOD.qolavsb Flexion alscmo bns tnabino

Uviba sotevrle brs alhoqe v Extension si wollsliw tert alibla

Ankle: Dorsi Flexion

Plantar Flexion
a9lqbni isoihsowT
Trunk: Flexion

Extensiona alatoj srli Ils sau

Rotation
Lat. Flexion

Muscle Endurance -nioj-9ri ostr e llad siqiorig-eirll

Cardiovascular Fitness id adt ciiged buceinsaYoM

beam 1olistte ylviesrgong si rguorb itso
Body Composition -

37
 Skill/Performance - VlidioiRi ainsovoM slas8 Tuba
Agility
Coordination tsimge vbod io gbrsa -nobeslt
Balance

Speed Vbod sril mos yos dil gnivorn-noitubdA

6
Power
Reaction Time vbod srit bisvot dril acigrivom-notubbA

Types of Stretching
3rromsvoM dllidislH
1. Passive assisted stretching- partner assisted stretch.

2. Static Stretching -
technique is widely used and effective
techniques of stretching. This technique involves passively
stretchinga given antagonist muscle by placing it in a maximal
positionof stretch and holding it there for an extended
time at
least 3 to 6 seconds. The best way to improve
flexibilityis to do
it progressively.
3. Ballistic Stretch -involves a explosive, bouncing rhythmic
movement of a specificpart of the
body.
(goltriglsTta) noierss
Movements
otbubdA
Basic
movement skills are very
if the
students are properly important to an individual,
learned with the basic
confident and skills they are
competent enough to
skills that will develop complex movement
allow them to
without hesitation. enjoy any sports
They will surely and physical activity
injuries. move with ease and free from
sbinA
Two Practical
Principles:

1. Use all the

joints that
can be used.
The forces from
each joint
maximum effect must be
combined to produCeuie
2. Use every joint
in order.
This
principle tells
us when
Movement should the joints should
begin with be used.
outthrough the the big
muscle and move
smaller muscle, group
progressively
from big tosmall
38