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Body Mechanics
Body Mechanics
Lecture 1
Lecture 2
Lecture 3
Lecture 4
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| | I. Skeleton
A. Axial Skeleton
1.Skull
2.Spinal Column
3.Sternum
4.Ribs
B. Appendicular Skeleton
1.Bones of the upper extremities (arms/hands)
2.Bones of the lower extremities (legs/feet)
II. Bones of the Upper Body
A.Chest/Back
1.Sternum
2.Ribs
3.Scapula
4.Clavicle
5.Vertebrae
a.Cervical (neck)
b.Thoracic (middle back)
c.Lumbar (lower back)
B.Arms
1.Humurus
2.Radius
3.Ulna
C.Hands
1.Carpus (Carpals)- Wrist
2.Metacarpus (Metacarpals- Hand
3.Phalanges- Fingers
III. Bones of the Lower Body
A. Leg
1.Femur
2.Tibia
3. Fibula
4.Patella (knee cap)
B.Feet
1.Tarsus (Tarsals)- Ankle
2.Metatarsus (metatarsals)- Foot
3.Phalanges- Toes
C.Hips
1.Pelvis
D.Tailbone
1.Coccyx
IV. Types of Bones
A.Long Bones
1.Femur
2.Humerus
B.Short Bones
1.Carpals
2.Tarsals
3.Patella
C.Flat Bones
1.Skull
2.Face (Cheeks)
D.Irregular Bones
1.Vertebrae
V. Joints*A point in the body where toe or more bones meet.
*Bones are usually attached by connective tissue (ligaments)
A.Pivot Joint
1.Head and Neck
a.Turn head side to side
b.Rotate head around
B.Ball and Socket Joint
1.Hip and shoulder
a.Movement in almost all directions
C.Hinge Joints
1.Elbow/Knee
a.Flex and extend
D.Saddle Joint
1.Ankle
a.Lean forward and backward
E.Ellipsoid Joint
1.Wrist
a.Pivot up, down, and sideways
F.Condylar Joint
1.Knee
a. Flex, extend, and rotate I.Trunk (Upper Body)
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| | A.Chest/Abdomen
1.Pectoralis Major
2.Rectus Abdominus
3.Obliques
B.Back
1.Latissimus Dorsi
2.Trapezius
C.Shoulder/Arms
1.Deltoid
2.Trapezius (Neck, Upper Back, and Shoulder)
3.Bicep
4.Tricep
II. Lower Body
A.Quadriceps- Anterior (front) of thigh
1.Rectus Femoris
2.Vastus Lateralis (outside)
3.Vastus Intermedius (middle)
4.Vastus Medialis (inside)
B.Hamstring- Posterior (back) of thigh
1.Biceps Femoris
2.Semi- tendinosis
3.Semi- membranosis
C.Calf
1.Gastrocnemius
2.Soleus
D.Buttocks
1.Gluteus Maximus
2.Gluteus Medius
3.Gluteus Minimus
III. Muscle Types
A.Skeletal Muscle (Voluntary)
1.Fast twitch Fibers (Speed/Power)
2.Slow twitch Fibers (Endurance)
B.Smooth- Visceral (Involuntary)
1.Intestines
2.Blood Vessels
3.Stomach
C.Cardiac
1.Heart
IV. Muscle Attachments
A. Tendons
1.Attach muscle to bone
B.Ligaments
1.Attach bone to bone
C.Origin
1.Proximal (upper) end of muscle
a. Top of Bicep>Shoulder
b. Top of Tricep>Shoulder
D.Insertion
1.Distal (lower) end of muscle.
a. Bottom of Bicep>Elbow
b. Bottom of Tricep>Elbow | |
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| | I. Factors That Effect Motion
A.Gravity- A natural force that resists motion and pulls everything to the center of the earth.
1.Effects of gravity
a.Acts on all bodies
b.Pulls through weight center of your body.
2.Center of gravity
a.The points of exact center around which the body weight is equal in all directions.
3.Changing location of center of gravity
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| | *Understanding how the human body moves.
*Gaining insights into the body and its abilities and limitations.
I. Weight Training Principles
A. Proper technique
1. Safely
2. Good posture
3. Exhale-“Blow the weight up.”
4. Use full range of motion
5. Lift comfortably
B. Muscular Performance of Muscle
1. Understanding strength and endurance
a. Strength- The amount of force a muscle can exert on time.
b. Endurance- How long the force a muscle exerts can be sustained or repeated.
2. Basic Performance of Muscle
a. How effectively does muscle use energy.
b. Development of good performance comes from resistance and repition
3. Strength Training (Bulk and Power)
a. Develop strength through progressive resistance training (Overload)
-Overload Principle- placing greater than normal demands on the muscle(s).
*Increase weight- Increase resistance- Increase strength*
4. Muscular Endurance
a. Increase the number of times you repeat the exertion.
b. Add more/less weight and more repetitions will allow muscle to work longer.
5. Weight Training
a. Can and will improve muscle strength and tone.
b. Improves self-esteem and confidence
c. Gear workouts toward specific muscle groups
d. Free weights or machine?
-Both methods are effective
-Machines are safer for beginners.
e. General Workout
-3 sets of 10 repetitions
<repetition- the number of times weight is lifted.>
<set- a group of repetitions.>
6. Rest
C. Muscular Contraction
1. Isotonic Contraction
a. Muscle moves through full range of motion
b. Muscle will shorten or get longer
2. Isometric Contraction
a. Muscle tenses but there is no movement
3. Isokinetic Contraction
a. Muscle “fires” and then there is movement. (Combination of Isotonic and Isometric.)
4. Stimulus
a. Muscle fibers respond in unison
b. Stimulated fibers respond in unison
c. Only a portion of muscle fibers are capable of contraction
d. Inactive fibers become dormant (unconditioned)
e. Fibers can be reactivated with training (conditioning)
f. A group of fibers is a motor unit.
6.Motor Units
a. Fibers of skeletal muscle
b. Approx. 150 fibers (varies in different muscles)
c. Served by one nerve fiber
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