Part 1 Part 1 The Body The Body

There are multiple systems in the body but the main ones we will focus on are…

The Skeletal System (bones) Main job: To give shape to your body. Main job: To give shape to your body. How many: At birth you had more than 300 bones in your body. As an adult you'll have 206, because some fuse together. The smallest bone is the stirrup bone located in the ear; it is.1 inch long. The smallest bone is the stirrup bone located in the ear; it is.1 inch long. The largest bone in the body is the femur, or thigh bone; it is 20 inches long in a 6-foot-tall person. The largest bone in the body is the femur, or thigh bone; it is 20 inches long in a 6-foot-tall person. Kinds of Bones Long bones are thin; they are found in your legs, arms, and fingers. Long bones are thin; they are found in your legs, arms, and fingers. Short bones are wide and chunky; they are found in your feet and wrists. Short bones are wide and chunky; they are found in your feet and wrists. Flat bones are flat and smooth, like your ribs and shoulder blades. Flat bones are flat and smooth, like your ribs and shoulder blades. Irregular bones, like the three bones in your inner ear and the vertebrae in your spine, come in many different shapes. Irregular bones, like the three bones in your inner ear and the vertebrae in your spine, come in many different shapes.

Cranium Scapula Sternum Humerus Vertebrae Ulna Radius Metacarpals Femur Tibia Fibula Metatarsals Phalanges Tarsals Patella Carpals Pelvis Ribs Clavicle

The Muscular System Main job: To make involuntary or voluntary body movement possible. How many: Your body has more than 650 muscles. Each muscle does only two things: contract when being used and expand when resting. Kinds of Muscles Skeletal muscles Skeletal muscles Cardiac muscle Cardiac muscle Smooth muscles Smooth muscles Every day, the average person's muscles work as hard as if they were placing 2,400 pounds on a 4-foot-high shelf. Every day, the average person's muscles work as hard as if they were placing 2,400 pounds on a 4-foot-high shelf.

Parts of the Muscular System Muscles Main job: layers of elastic tissue that moves your joints/bones/body Main job: layers of elastic tissue that moves your joints/bones/bodyJoints Main job: the place where two bones meet Main job: the place where two bones meetLigaments Main job: bands of tough tissue that connects bone to bone Main job: bands of tough tissue that connects bone to boneTendons Main job: Main job: bands of tough tissue that connects muscle to bone Fascia Main jobs: weblike tissue that surround muscles Cartilage Main job: hard tissue that covers the end of bones

Factors Affecting Flexibility AGE: children are more flexible, less flexible starting at age 10 AGE: children are more flexible, less flexible starting at age 10 GENDER: females are more flexible GENDER: females are more flexible ACTIVITY: more activity allows for better flexibility ACTIVITY: more activity allows for better flexibility ANATOMY: the way your body is made affects joint flexibility ANATOMY: the way your body is made affects joint flexibility TENSION: mental stress can cause tense muscles; long break from injury/time off more tension TENSION: mental stress can cause tense muscles; long break from injury/time off more tension

Part II Part II Injury Prevention Injury Prevention

Injury Prevention Wear and use proper gear for your sport/dance, including helmets, pads, shoes, sunglasses, gloves and clothing appropriate for activity. Wear and use proper gear for your sport/dance, including helmets, pads, shoes, sunglasses, gloves and clothing appropriate for activity. Understand the rules and follow them. They are in place for a reason. Understand the rules and follow them. They are in place for a reason. A good warm up. Warm up slowly before activity. This is especially important in sports/dance that require quick, dynamic movements. A good warm up. Warm up slowly before activity. This is especially important in sports/dance that require quick, dynamic movements. Always use proper body mechanics in sports/dance involving repetitive stress to the upper extremities. If necessary, get skills' training from a certified coach or instructor. Always use proper body mechanics in sports/dance involving repetitive stress to the upper extremities. If necessary, get skills' training from a certified coach or instructor. Listen to your body. Pain is a warning sign of injury. You should not work through pain, but stop or slow your activity until the pain subsides. Listen to your body. Pain is a warning sign of injury. You should not work through pain, but stop or slow your activity until the pain subsides. Train for your sport/dance. Use specific skills training to prepare for your sport/dance. Train for your sport/dance. Use specific skills training to prepare for your sport/dance. Cross train for overall conditioning and to allow specific muscles to rest. Cross training will also alleviate boredom and staleness. Cross train for overall conditioning and to allow specific muscles to rest. Cross training will also alleviate boredom and staleness.

Common Injuries SPRAIN: any injury which involves torn ligaments SPRAIN: any injury which involves torn ligaments STRAIN: injury to muscle as a result of excessive force STRAIN: injury to muscle as a result of excessive force FRACTURE: any broken bone FRACTURE: any broken bone TENDONITIS: inflammation and swelling of a tendon TENDONITIS: inflammation and swelling of a tendon BURSITIS: Bursitis is inflammation of the fluid-filled sac (bursa) that lies between a tendon and skin or between a tendon and bone. BURSITIS: Bursitis is inflammation of the fluid-filled sac (bursa) that lies between a tendon and skin or between a tendon and bone. DISLOCATION: partial/complete movement of bone from normal position DISLOCATION: partial/complete movement of bone from normal position

Immediate Injury Treatment Immediate Injury Treatment If you suffer an acute injury, such as a strain or pull, immediately stop activity and use the. Immediate Injury Treatment P.(R.I.C.E.)D. method of treatment P-rotect the injured area R-est will prevent further injury and will allow healing I-ce will stop swelling. It constricts injured blood vessels and limits the bleeding in the injured area I-ce will stop swelling. It constricts injured blood vessels and limits the bleeding in the injured area C-ompression further limits swelling and supports the injured joint C-ompression further limits swelling and supports the injured joint E-levation uses gravity to reduce swelling in the injured area by reducing blood flow E-levation uses gravity to reduce swelling in the injured area by reducing blood flow D-iagnosis will allow for further treatment D-iagnosis will allow for further treatment It is important to begin R.I.C.E. as soon after injury as possible. Use a sheet or towel to protect the skin and apply ice immediately. Next wrap an elastic bandage around the ice and injured area. Don't wrap this so tightly that you cut off the blood supply, but it should be snug. Leave ice on for about 15 minutes every three hours or so during the day. Once the swelling decreases, you can begin gentle range of motion exercises for the affected joint. It is important to begin R.I.C.E. as soon after injury as possible. Use a sheet or towel to protect the skin and apply ice immediately. Next wrap an elastic bandage around the ice and injured area. Don't wrap this so tightly that you cut off the blood supply, but it should be snug. Leave ice on for about 15 minutes every three hours or so during the day. Once the swelling decreases, you can begin gentle range of motion exercises for the affected joint.