Muscles & Bones
Muscles
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a tissue composed of bundles of elongated
cells capable of contraction and relaxation
to produce movement in an organ or part
Types of Muscle
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Cardiac
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Skeletal
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Smooth
Smooth Muscle
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The muscle is smooth and NOT striated
Located in the tunica media layer of large
and small arteries and veins, the bladder,
uterus, male and female reproductive tracts,
gastrointestinal tract, respiratory tract, the
ciliary muscle, and iris of the eye
This type of muscle is involuntary
Controls movement in internal organs
Cardiac Muscle
- is a type of involuntary striated muscle
found in the walls of the heart. As it
contracts, it propels blood into the heart
and through the blood vessels of the
circulatory system.
Skeletal Muscle
- most common of the three types of
muscle in the body. Striated muscle is
attached to bone and produces all the
movements of body parts in relation to
each other
- Found throughout the body
- Examples – Pectoralis Major, Quadriceps,
Biceps, Triceps, etc.
- This type of muscle is
Voluntary
Muscle Terms
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Abductors – hip muscles that bring the legs out
to the sides of the body
Abs – term for abdominal muscles, proper term
is rectus abdominis. (stomach muscles)
Adductors – muscles that bring the legs in
towards the body (opposite of abductors)
Atrophy – muscular result of ignoring the “use it
or lose it” saying.
Biceps – Muscles located on the front of the
upper arms
Types of Muscle Work Sheet
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On your own do your best to complete the
worksheet. Take your time and do your
best! After you are done please stay in
your seat and remain quiet.
Muscle Terms Cont.
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Cardiovascular – exercise that raises the heart
rate and burns fat, like walking, running,
bicycling and swimming.
Curl – Any exercise that involves bending at the
joint to bring a weight closer to the body.
Deltoids – Shoulder Muscles
Extension – Any exercise that involves
straightening at a joint to bring a weight further
from the body.
Muscle Terms Cont…
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Free Weights – dumbbells, barbells, etc.
Gluteus Maximus – Term for the buttock
muscle
Hamstring – muscles located on the back
of the thighs
Latissimus Dorsi – Back muscle (lower)
Obliques – Muscles at the side of the
abdomen
Muscle Terms Cont…
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Pectoralis Major – Chest Muscle
Quadriceps – Muscles located on the front
of the thighs (4 different muscles)
Rectus Abdominus – largest abdominal
muscle, often called upper abs
Rep – One repetition in a weight lifting
routine
Set – A group of repetitions in a weight
lifting routine.
Muscle Terms Cont…
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Triceps – Y shape group of muscles
located on the back of the arm
Weight Bearing Exercise – exercise that
involves bearing one’s own weight, like
walking or using an elliptical trainer.
Skeletal Muscles
Skeletal Muscles Back
Muscle Activity
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Get into groups of 3 or 4
Each group will need 15 to 20 small sheets of
paper and tape
Each group will need to pick 1 model
The other group members will be labelers
You are to label your model’s muscles from the
muscle list in your worksheet book
All boy groups and all girl groups
DO NOT TOUCH THE OPPOSITE SEX IN
UNAPPROPRIATE PLACES, IF YOU DO YOU WILL
BE WRITTEN UP AND SENT TO THE OFFICE!
Weight Room Equipment and their
Association with the Muscles
Bench Press
Incline Press
DO NOT DO THIS!
Bench Press & Incline Muscle
Groups
Bench/Incline Press Information
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Form: Take the bar to the chest line and
stop the bar when elbows are at a 90
degrees.
Spotter: Behind with hands on the bar
for assistance if needed. Do not let the
weight lifter struggle!
Muscles Involved: Pectoralis Major,
Deltoids, Triceps
Alternate to the Bench Press
Dumbbell Press
More difficult due to you having to stabilize the
Weights. Spotter is behind with hands on lifter’s
elbows
Butterfly or Pec Dec
Muscles involved in Pec Dec /
Butterfly
Butterfly Information
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Form: machine guided.
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Spotter: not needed
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Muscles invovled: Pectoralis Major, Biceps
(slightly), and Deltoids (slightly)
Pull Ups
Muscles involved in the Pull Up
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Bicep
- Latissimus Dorsi
Forearm (with reverse grip)
Pull Up Information
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Form: can use different grips
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Regular, Close grips, hands spread apart,
Reverse grip
Spotter: behind, can hold feet if lifter
needs assistance
Muscles Involved: Biceps, Latissimus
Dorsi, and forearms.
Push Ups
Muscles involved in Push Ups
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Pectoralis Major, Deltoids, and Triceps
Push Up Information
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Form: arms are taken to 90 degrees and
flat back
Spotter: Not Needed
Muscles Involved: Pectoralis Major,
Deltoids, and Triceps
Types of Push ups: Regular, diamond,
close arms, wide arms, arms up, decline,
and medicine ball.
Squats
Muscles involved in Squat & Lunge
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Quads, gastrocnemius, hamstrings, & Gluteus
Maximus
Squat Information
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Form: imagine there is an arrow through your
back, butt down & out. Head is looking at a high
spot on the wall. DO NOT BEND YOUR BACK!
Spotter: 1 behind the lifter with hands on the
lifters arms pits. (spotter needs to squad down
with the lifter). 2 other spotters on each side of
the bar, to grab if lifter cannot lift the weight.
Muscles involved: Quadriceps, gastrocnemius,
hamstrings, & Gluteus Maximus
Lunges
Can be done with body weight or dumbbells
Muscles involved in Lunges
Lunge Information
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Form: 1 leg out, weight in hands by waist,
drive back leg to the floor, explode up and
switch legs.
Spotter: not needed
Muscles involved: Quads, gastrocnemius,
hamstrings, & Gluteus Maximus
Variations: 1 leg lunges and side lunge
Leg Curl
Muscles involved in Leg Curl
Leg Curl Info
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Form: Is guided by the machine
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Spotter: not needed
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Muscles involved: Hamstrings
Knee Extension
Leg Press
Muscles Involved in Leg Press /
Knee Extension
Leg Press & Knee Extension
Info
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Form: Both LP & KE are guided by
machine
Spotter: Not needed
Muscles involved: Quadriceps, hamstrings,
and gluteus maximus
Lat Pull Down
Muscles involved in Lat Pull Down
Lat Pull Down Information
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Form: wide grip with the bar, use arms to
take bar to chest (in front) or bar can be
taken behind to shoulders (behind)
Spotter: N/A – machine guided
Muscles Involved: Latissimus Dorsi,
deltoids (rear) and trapezius
Tricep Dips
Tricep Extension
Tricep Dips
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Triceps
Tricep Dips/Tricep Extension Info
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Form: TD – bend arms to 90 degree angle
and power back up. TE – 1 arm, grip
dumbbell 90 degree angle behind head
and extend. TE – 2 arm, hold dumbbell
and bring behind head and explode up.
Spotter: Not needed
Muscles Used: Triceps and trapezius
Curls
Muscles involved in Curls
Curl Information
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Form: Standing – arms down at waist with
weights in hand, bring hands up to chest
level. Sitting (preacher curls) – sitting
down, hand on weights, arms down as far
as they can, bring weights to chest.
Spotter: Not needed
Muscles Used: Biceps
Standing Calf Raises
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Works the Gastrocnemius
also known as the calf muscle
This exercise can also be
done on the leg press
Calf Raises Information
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Form: weights in hand, toes on raised
surface, go on tippy toes, then back down.
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Spotter: not needed
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Muscles used: gastrocnemius
Abdominal Exercises
Sit Ups & Locked Leg Crunches
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Rectus Abdominus, External Obliques
Russian Twist and planks can also work
these muscles
Weight Room Activity
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Get into groups of 4
Receive your weight room
machine/exercise from the teacher
Within your group talk about the muscles
that are engaged during the exercise and
how to correctly perform it & record it on
a sheet of paper.
Practice your form in the weight room
Perform it for the class
BONES
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the hard connective tissue forming the
substance of the skeleton of most vertebrates,
composed of a collagen-rich organic matrix in
fused with calcium, phosphate, and other
minerals.
Review: Tendons are tough inelastic bands that
hold and attach muscle to bone. Tendons allow
your muscles to move your bones!
Purpose of Bones in the Body
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The main job of the skeleton is to provide
support for our body. Without your
skeleton your body would collapse into a
heap. Your skeleton is strong but light.
Without bones you'd be just a puddle of
skin and guts on the floor.
There are 206 bones in your body!
Newborn babies have over 300 bones,
these bones fuse together to make 206
when they get older
Purpose Cont…
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Your skeleton also helps protect your internal
organs and fragile body tissues
The brain, eyes, heart, lungs and spinal cord
are all protected by your skeleton.
Your cranium (skull) protects your brain and
eyes, the ribs protect your heart and lungs and
your vertebrae (spine, backbones) protect your
spinal cord.
Breaking Bones
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Bones are tough and usually don't
break even when we have some
pretty bad falls.
Bones will bend a little, but if you fall the
wrong way from some playground
equipment or maybe your bike or
skateboard you can break a bone.
Doctors call a broken bone a
fracture.
Healing
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Bones are made of living cells.
When a bone is broken your bone will
produce lots of new cells to rebuild the bone.
These cells cover both ends of the broken
part of the bone and close up the break.
Strengthening your Bones
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Strengthen your skeleton by drinking milk
and eating other dairy products (like lowfat cheese, frozen yogurt, and ice cream).
They all contain calcium, which helps
bones harden and become strong.
Bones of the Skull
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Anterior View
Frontal View
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Frontal View
Medial Plane View
(side view)
Bones of the Body
Anterior
View
Bones of the Body
Posterior
View
Hand
Is this a right or left hand?
Foot
Is this a right or left foot?
Activity 2 – Tape Skeleton
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Get into groups of 3
Materials: 1 big sheet of paper, 1 roll of
tape, 1 pen/pencil
Your group is to create a skeleton out of
tape and tape it on the sheet of paper.
You are to label each individual bone.
How do you keep your bones
healthy?
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Bones need regular exercise to stay as strong as
possible. Walking, jogging, running and other
physical activities are important in keeping your
bones strong and healthy.
Riding your bike, basketball, soccer, gymnastics,
baseball, dancing, skateboarding and other
activities are all good for your bones.
Make sure you wear or use the proper
equipment like a helmet, kneepads, shin guards,
mats, etc... to keep those bones safe.
Bones Song
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Get into groups of 3 or 4
Your group is to create a song or rap about the
bones
This activity is to help you remember the names
of the bones and where they are on your body.
At least one member of your group will have to
perform the song for the class.
You will need at least one person to record the
lyrics of the song on a sheet of paper to turn in.
Activity 1: Labeling the Bones
Activity
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Get into Groups of 3 or 4
Gather 1 roll of tape & small sheets of paper
In your group you will need 1 model, and 2 or 3
labelers
You are to label each bone on the body on your
model
When you are done raise your hand so the
teacher can check the model
Remember: DO NOT touch any model in their private
parts, if you do you will be sent to the office, given a
referral, and ALL of your points will be lost for the day