1.
Pull - Pulling motion which
consists of pulling a weight
toward your body or your body
towards your hands.
2. Push- Pushing is the opposite
of the pull. The upper body
muscles push things in various
directions.
3. Squat - considered to be the
most complex movement the
human body is capable of. Squat
targets the glutes, core,
quadriceps and to a slight
degree, the hamstring muscles.
4. Lunge - A long, linear stride,
lowering your back knee to just
above the ground, with a
completely upright torso.
5. Hinge - It can be performed
bodyweight or in dozens of other
variations including the deadlift.
Bend to extend movements work
on your glutes, hamstrings, and
lower back.
6. Rotation - This is your ability to
rotate that involves twisting at
the core. The core (specifically
the oblique) is the main
contributor to this set of
movements.
7. Gait - This is the technique of
walking. This includes walking,
jogging, running or sprinting.
1.Flexion –Bending of body
segment.
2.Extension – Straightening
of body segment.
3.Abduction – moving a limp
away from the body
Everyone has a unique combination
of physical, mental, and emotional
qualities. To maintain a good
physical and mental state, it is
appropriate to say than an adequate
knowledge of yourself is important.
The Ectomorph Person
This type of body is characterized
with slender bodies, short trunks,
and long arms and legs. His feet are
long and narrow with narrow chest,
long slender neck and very little
amount of fat.
Muscles are weak and thin, with
weak tendons and joints that are
cause of poor posture, lack of body
power and strength.
the Mesomorph Person
It is characterized by a solid,
muscular physique, strong, with
large chest, slender waist, long tort
with short but powerful legs and
arms.
Moderate in height and very strong
in carrying weights, mesomorph
persons are good in events that
require strength, agility, power and
endurance.
The Endomorph Person
It is characterized by excess body fat
distribution, lack of bony angularity and
floppy muscles. The arms, trunks and
legs look rounded and fatty, with a
rounded face, doubled chin and short
neck.
Their hips, abdomen, thighs, buttocks
and upper arms are full of fatty pads
while the chest of an endomorphic man
tends to be like the breast of a woman.
Endomorphic persons must exercise
frequently.
The skeletal system is the body system
composed of bones, cartilages,
ligaments and other tissues that perform
essential functions for the human body.
The bone tissue is a hard, dense
connective tissue that forms most of the
adult skeleton, the internal support
structure of the body.
Physiological functions
1. Provides a site for blood formation.
2. Serves as storehouse for calcium
which are essential for nerve conduction,
blood clotting and energy formation.
3. Plays a role in our immune function.
4. Stores and releases minerals and fats.
Structural functions
1. Gives support to the body.
2. Protects the delicate organs in the body.
3. Bones are rigid lever of locomotion.
4. Provides framework and shape to the body.
1. Appendicular skeleton
- is composed of the upper extremity
and lower extremity.
2. Axial skeleton
- is composed of the skull, ribs trunk,
vertebral column, and pelvic
Muscles and movement
contract when they work. If a
muscle contracts to create
some movements, muscles
produce force that is
transferred to the tendons,
which in turn pull on the
bones and other parts such as
the skin.
Skeletal Muscles
Voluntary muscles attached to bones of
skeleton
Smooth Muscles
-Involuntary muscles allow organs like
small intestines and blood vessels.
Cardiac muscles
Involuntary muscle, heart.
1. Standing dumbbell reverse curl - the
standing dumbbell reverse curl, hold a
dumbbell in each position and had with
an over hand grip.
2. Standing dumbbell cross - to perform
this activity extend your right elbow and
bring the right dumbbell down to the right
position.
1. Heredity - Heredity is an important
determinant of bone mass density
(BMD). This is a limiting factor on the
amount of (BMD) an individual can
attain.
2. Nutritional status - Nutrition is
important in maintaining bone health.
Calcium is important nutrient for the
bones.
3. Hormonal status - The hormone estrogen
plays an important role in attaining bone mass.
4. Activity Level - Children and adolescents
should participate in high impact activities for
the bone development.
1. Irritability - is the ability to respond to
stimulus.
2. Contractility - is the ability of a muscle to
generate tension and shorten when it receives
sufficient stimulation.
3. Extensibility - is the muscles' ability to
lengthen, or stretch beyond the resting length.
4. Elasticity - is the ability of the muscle fiber
to return to its resting length after the stretch
is removed.
1. Produce movement
Skeletal movement is created as muscle
actions generate tensions that are transferred
to the bone.
2. Maintain Postures and Positions
Muscle actions of a lesser magnitude are used
to maintain postures.
3. Stabilize Joints
Muscle actions also contribute significantly to
stability of the joints.
