PROGR AM Se g the parts of the body respons: a variety of movements contributes to effective ible for save, The illustration on the next page shows fromm, parts but the specific bones and muscles will be © body as the nead arises. Your instructor can help you studieg them. identity UnderstandintFig. 10 The Parts of the Body Identify y parts. How many as.) «Ne correctly? 23he bony framework of the jh, f different sizes and shapes YY ts to allow movement broytt Bh) The skeleton is t is composed of bones 0! nected at the joint ‘i are con Je contraction and relaxation. about by muscl This bone stru the soft organs insi : e protect your heart and lungs? your intestines? your bra Touch your joints. hae movements can each ay Here are some possible joint mo’ . cture supports the body and pry de it. Can you name the bones thay Flexion : Bending Extension : Stretching or straightening Rotation : Pivoting the body part inwards o outwards around a long axis Abduction : Moving the body part away from the center or midline (arm raiseq sideward) Adduction Bringing the body part back to the center line (arm brought back to original position) Supination : Turning the body part upward or outward (palm up) Pronation : Turning the body part downward or inward (lying face down) Circumduction : A complete circular motion of a body part (arm-circling at the shoulder) Eversion : Turning the body part outward (foot out) Inversion : Turning the body part inward (sole in) Move a part of your body and mention the move- ment involved. . 24~~ Muscles are attached to the bones. A muscle is com- posed of short and long fibers grouped in bundles and surrounded by connective tissues. When stimulated, the muscle or muscles contract and relax, thus causing move- ment. Can you name some of your muscles? Touch your biceps, hamstring, deltoids. Normal healthy muscles are firm and resilient. They have good muscle tone. If muscles are not exercised they tend to dry up and begin to become saggy and flabby They cannot effectively protect the bones and joints thus exposing them to strain and injury. The heart, a fist-size muscle, and a large network of tubes or pipes consisting of arteries, veins, and capillar ies form the cardio-vascular system. The main function of this system is the continuous process of pumping and distributing blood throughout the body. It also collects blood from the different parts for cleansing and for a fresh supply of oxygen. As the body undergoes vigorous exercises, the lungs expand and receive a good supply of oxygen for the body’ consumption. Carbon dioxide in return is exhaled as a waste product. Other body wastes are expelled through the skin in the form of perspiration and through the urine and feces. Participation in regular exercises contributes tre- mendously to the development and maintenance of physical fitness. Sports activities may lead to the acquisition of lifetime recreational skills so that a person can enjoy a long, healthy life. BASIC POSITIONS Familiarize yourself with some basic positions you will come across as you read the movement instructions. mtd BUUK BELUNGS Te os 5 dy, Conlatic City Cotter" 12,3,A. Arm Positions Fig. 11 Basic Arm Positions 26\ Arms-to-thrust position Forward Thrust What other directions can your arms thrust in? Fig. 12 Arm Thrusting B. Body Positions 1. Straddle position (feet apart) Fig. 13 Straddle Position 272. Lungeing in any direction Fig. 14 3, Long-sitting position go SSS]]SEEeEEa@= a Fig. 15 284. Straddle long-sitting position Fig. 16 5. Elbow-support position6. Supine-lying position is Fig. 18 Prone-lying position Fig. 19 30On all-fours position 8. Fig. 20 9. On all-fours reversed positionPARTS OF AN EXERCISE PROGRAM A person who exercises regularly and correctly cq, get the full benefits of every activity. There are thro, stages in an exercise program, namely, (1) Warm-Up (2) Main Activity or Workout and (3) Cool-Down. The Warm-Up The warm-up is the first step in the routine. The purpose is to stretch the muscles of the body thus avoid. ing possible muscle injury, and to heat up the body, giy. ing a slight increase in the heart rate (pulse) in preparation for the vigorous working phase. Warm-up exercises take about five to.ten minutes depending on the person and the activity he is to indulge in. F Warm-up exercises usually consist of the following: 1. Head Tilts and Rolls (avoid brisk movements) Head bending sideward, forward, and slightly backwardHead rolling halfway clockw; terclockwise Y clockwise and coun- 2. Shoulder Lifts and Circles R and L shoulder liftsBoth shoulders lift Fig. 25 R and L shoulder circle Fig. 26 Both shoulders circle forward and backward Fig. 27 343. Side stretches and Trimmers R and L arms upward reach alternately SSS Waist stretch right, left, forward, and back-4. Hamstring stretches Lunges right and left | Fingers walk on floor with knees straight | ' | |5. Pedalling Heels raised alternately Fig. 32 Jogging in place, forward, clockwise, and counterclockwise with arms moving up and down.6. Prancing . Spring in place raising R and L legs alter- nately with high-knee bending Fig. 34 A dance warm-up may include more arm-raising and swinging routines with basic locomotor movements or simple dance steps. A musical accompaniment is required. Sports activities may require additional warm-up routines affecting the parts of the body that will undergo vigorous activities. The Workout The main activity or workout can be in the form of (1) aerobics, which is an exercise done over a relatively Jong period of time where abundant supply of oxygen is needed by the body as it performs exercises of sustained intensity, (2) isotonics, which are characterized by the movement of joints and extremities as the muscles con- tract and relax. (Details of these exercises are found in the next two units.) 38The Cool-Down The cool-down activity is usually made up of walk- ing and slow stretches that bring the pulse rate gradu- ally back to normal. Stopping the workout abruptly is not advisable. The following cool-down exercises may be done. 1, Breathing exercises 2. Walking with hand shake or fingers bent and stretched Fig. 35 3. Slow Stretches Trunk twist right and left with arms raised sidewardShoulder shrugs with hands pressed Arm upward push Fig. 38 Shoulder stretch Fig. 39 40Finger stretches Fig. 40 Te } Shoulder squeeze-pull Fig. 41 Chest stretch Fig. 42 41Foot circle and shake Lunge (keep feet flat on the floor)Sitting stretches Lying stretches