1. By Coach Blair By Coach Blair

2. Part 1 Part 1 The Body The Body

3. The Human Body Anatomists are people who study the human body. Anatomists are people who study the human body. Everyone is unique. We have different skin colors, hair colors, body shapes and sizes – but we all look alike inside. If you could peek inside your own body, what would you see? Hundreds of bones, miles of blood vessels, and trillions of cells, all of which are constantly working together and doing all kinds of different things. Everyone is unique. We have different skin colors, hair colors, body shapes and sizes – but we all look alike inside. If you could peek inside your own body, what would you see? Hundreds of bones, miles of blood vessels, and trillions of cells, all of which are constantly working together and doing all kinds of different things.

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

5. The Skeletal System (bones) 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. 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. 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.

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

7. 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 move your bones. They are called voluntary muscles because you decide when to move them. You have more than 400 voluntary muscles. Skeletal muscles move your bones. They are called voluntary muscles because you decide when to move them. You have more than 400 voluntary muscles. The job of the cardiac muscle, or heart, is to pump blood through your body. The cardiac muscle is involuntary; it never stops working during your lifetime. The job of the cardiac muscle, or heart, is to pump blood through your body. The cardiac muscle is involuntary; it never stops working during your lifetime. Smooth muscles control your internal movements, such as moving food around in your intestines. These muscles are also found in the blood vessels, where they assist the flow of blood. Smooth muscles are involuntary. Smooth muscles control your internal movements, such as moving food around in your intestines. These muscles are also found in the blood vessels, where they assist the flow of blood. Smooth muscles are involuntary. 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.

8. Others in the Muscular System Joints Main job: To allow bones to move in different directions. Bones don't bend. It is the joint that allows two bones next to each other to move. Main job: To allow bones to move in different directions. Bones don't bend. It is the joint that allows two bones next to each other to move.Ligaments Main job: These bands of tough tissue hold joints together. They are strong and flexible Main job: These bands of tough tissue hold joints together. They are strong and flexibleTendons Your fingers are mostly powered by muscles in your palm and wrist. Your fingers are mostly powered by muscles in your palm and wrist. Main job: To hold your muscles to your bones. Main job: To hold your muscles to your bones. Tendon fact: Tendons look like rubber bands. Tendon fact: Tendons look like rubber bands.

10. Respiratory System The respiratory system brings air into the body and removes carbon dioxide. It includes the nose, trachea, and lungs. When you breathe in, air enters your nose or mouth and goes down a long tube called the trachea. The trachea branches into two bronchial tubes, or primary bronchi, which go to the lungs. The primary bronchi branch off into even smaller bronchial tubes, or bronchioles. The bronchioles end in the alveoli, or air sacs. Oxygen follows this path and passes through the walls of the air sacs and blood vessels and enters the blood stream. At the same time, carbon dioxide passes into the lungs and is exhaled. The respiratory system brings air into the body and removes carbon dioxide. It includes the nose, trachea, and lungs. When you breathe in, air enters your nose or mouth and goes down a long tube called the trachea. The trachea branches into two bronchial tubes, or primary bronchi, which go to the lungs. The primary bronchi branch off into even smaller bronchial tubes, or bronchioles. The bronchioles end in the alveoli, or air sacs. Oxygen follows this path and passes through the walls of the air sacs and blood vessels and enters the blood stream. At the same time, carbon dioxide passes into the lungs and is exhaled.

11. Endocrine System The endocrine system is made up of a group of glands that produce the body's long-distance messengers, or hormones. Hormones are chemicals that control body functions, such as metabolism, growth, and sexual development. The glands, which include the pituitary gland, thyroid gland, parathyroid glands, adrenal glands, thymus gland, pineal body, pancreas, ovaries, and testes, release hormones directly into the bloodstream, which transports the hormones to organs and tissues throughout the body. The endocrine system is made up of a group of glands that produce the body's long-distance messengers, or hormones. Hormones are chemicals that control body functions, such as metabolism, growth, and sexual development. The glands, which include the pituitary gland, thyroid gland, parathyroid glands, adrenal glands, thymus gland, pineal body, pancreas, ovaries, and testes, release hormones directly into the bloodstream, which transports the hormones to organs and tissues throughout the body.

12. Interesting Facts about the Human Body The thickness of your skin varies from 1/2 to 6 millimeters, depending on the area of your body. The thickness of your skin varies from 1/2 to 6 millimeters, depending on the area of your body. The four taste zones on your tongue are bitter (back), sour (back sides), salty (front sides), and sweet (front). The four taste zones on your tongue are bitter (back), sour (back sides), salty (front sides), and sweet (front). The five senses are sight, hearing, smell, touch, and taste. The five senses are sight, hearing, smell, touch, and taste. Your body contains eight pints of blood. Your body contains eight pints of blood. You use 14 muscles to smile and 43 to frown. You use 14 muscles to smile and 43 to frown. The strongest muscle of the body is the masseter muscle, which is located in the jaw. The strongest muscle of the body is the masseter muscle, which is located in the jaw. Muscles normally account for 40 percent of one's body weight. Muscles normally account for 40 percent of one's body weight. There are 230 joints in the body. There are 230 joints in the body. Kids have 20 first teeth. Adults have 32 teeth. Kids have 20 first teeth. Adults have 32 teeth. The small intestines are about 25 feet long. The small intestines are about 25 feet long. The large intestines are five feet long and are three times wider than the small intestines. The large intestines are five feet long and are three times wider than the small intestines. Most people shed 40 pounds of skin in a lifetime. Most people shed 40 pounds of skin in a lifetime. Your body is 70 percent water. Your body is 70 percent water. Normal body temperature is 98.6° Fahrenheit. Normal body temperature is 98.6° Fahrenheit. When you sneeze, air rushes through your nose at a rate of 100 mph. When you sneeze, air rushes through your nose at a rate of 100 mph. An eyelash lives about 150 days before it falls out. An eyelash lives about 150 days before it falls out. Your brain sends messages at the rate of 240 mph. Your brain sends messages at the rate of 240 mph. About 400 gallons of blood flow through your kidneys in one day. About 400 gallons of blood flow through your kidneys in one day. You blink your eyes about 20,000 times a day. You blink your eyes about 20,000 times a day. Your heart beats about 100,000 times a day. Your heart beats about 100,000 times a day. Humans breathe 20 times per minute, more than 10 million times per year and about 700 million times in a lifetime. Humans breathe 20 times per minute, more than 10 million times per year and about 700 million times in a lifetime. You have about 100,000 hairs on your head. You have about 100,000 hairs on your head. There are 10 million nerve cells in your brain. There are 10 million nerve cells in your brain. Each of your eyes has 120 million rods, which help you see in black and white. Each of your eyes has 120 million rods, which help you see in black and white. Each eye has six million cones, which help you see in color. Each eye has six million cones, which help you see in color. One in 12 men is color blind. One in 12 men is color blind. Placed end to end, all your body's blood vessels would measure about 62,000 miles. Placed end to end, all your body's blood vessels would measure about 62,000 miles.

13. Part II Part II Exercise & Exercise & Injury Prevention Injury Prevention

14. Exercise Exercise is not only fun, it is also good for your body, mind, and overall well-being. Kids who exercise on a regular basis often do better in school, sleep better, don't feel as tired, are less likely to get hurt while exercising, and are stronger than less active children. Exercise also relieves stress and helps promote good behavior. Exercise is not only fun, it is also good for your body, mind, and overall well-being. Kids who exercise on a regular basis often do better in school, sleep better, don't feel as tired, are less likely to get hurt while exercising, and are stronger than less active children. Exercise also relieves stress and helps promote good behavior. There are two types of exercise, aerobic and anaerobic. When you do an aerobic exercise, such as walking, running, swimming, inline skating, jumping rope, playing soccer, dancing, bicycling, or playing hockey, you increase your heart rate and the flow of oxygen-rich blood to the muscles. Aerobic exercise builds endurance and burns fat and calories. Doctors recommend that people do 30 minutes of aerobic exercise every day. When you do an anaerobic exercise, such as weight-lifting or push-ups, which involve short bursts of exertion, you build strength and muscle mass. There are two types of exercise, aerobic and anaerobic. When you do an aerobic exercise, such as walking, running, swimming, inline skating, jumping rope, playing soccer, dancing, bicycling, or playing hockey, you increase your heart rate and the flow of oxygen-rich blood to the muscles. Aerobic exercise builds endurance and burns fat and calories. Doctors recommend that people do 30 minutes of aerobic exercise every day. When you do an anaerobic exercise, such as weight-lifting or push-ups, which involve short bursts of exertion, you build strength and muscle mass.

15. Injury Prevention Injury prevention is possible if you are prepared for your activity, both physically and mentally. Don't succumb to the weekend warrior syndrome by doing more than your training allows. However, you also need to balance training with rest to avoid overuse injuries. Follow these tips: Injury prevention is possible if you are prepared for your activity, both physically and mentally. Don't succumb to the weekend warrior syndrome by doing more than your training allows. However, you also need to balance training with rest to avoid overuse injuries. Follow these tips: 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.

16. Immediate Injury Treatment Immediate Injury Treatment If you suffer an acute injury, such as a strain or pull, immediately stop activity and use the R.I.C.E. method of treatment. R.I.C.E. method Immediate Injury TreatmentR.I.C.E. method 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. 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.

17. When to See A Doctor Most acute injuries can be attended to using R.I.C.E., but some injuries need to be seen and treated by a physician. You should call your doctor if you experience any of the following: Most acute injuries can be attended to using R.I.C.E., but some injuries need to be seen and treated by a physician. You should call your doctor if you experience any of the following: severe pain or if pain persists for more than two weeks in a joint or bone. severe pain or if pain persists for more than two weeks in a joint or bone. pain radiates to another area of the body pain radiates to another area of the body you have 'point tenderness.' That is, you can cause pain by pressing on a specific area, but pain is not produced at the same point on the other side of the body. you have 'point tenderness.' That is, you can cause pain by pressing on a specific area, but pain is not produced at the same point on the other side of the body. you have any injury to a joint that produces significant swelling. If left untreated, joint injuries can become permanent. you have any injury to a joint that produces significant swelling. If left untreated, joint injuries can become permanent. you cannot move the injured part. you cannot move the injured part. there is persistent numbness, tingling or weakness in the injured area. there is persistent numbness, tingling or weakness in the injured area. your injury doesn't heal in three weeks. your injury doesn't heal in three weeks. you have an infection with pus, red streaks, a fever, or swollen lymph nodes you have an infection with pus, red streaks, a fever, or swollen lymph nodes

18. Healing from Injuries Healing from Injuries Healing from sports injuries can take some time. After swelling is reduced, healing is dependent upon blood supply. A good blood supply will help move nutrients, oxygen, and infection fighting cells to the damaged area to work on repair. Athletes/Dancers tend to have a better blood supply, and heal faster than those with chronic illness, smokers, or those with sedentary lifestyles. Ultimately, healing time varies from person to person, and you can not force it to happen. Healing from sports injuries can take some time. After swelling is reduced, healing is dependent upon blood supply. A good blood supply will help move nutrients, oxygen, and infection fighting cells to the damaged area to work on repair. Athletes/Dancers tend to have a better blood supply, and heal faster than those with chronic illness, smokers, or those with sedentary lifestyles. Ultimately, healing time varies from person to person, and you can not force it to happen. Average Healing Times For someone in reasonable shape, the following are the average length of time to heal for various injuries: Average Healing Times For someone in reasonable shape, the following are the average length of time to heal for various injuries: Fractured finger or toe: 3 to 5 weeks. Fractured finger or toe: 3 to 5 weeks. Fractured clavicle: 6 to 10 weeks. Fractured clavicle: 6 to 10 weeks. Sprained ankle: minor - 5 days; severe - 3 to 6 weeks. Sprained ankle: minor - 5 days; severe - 3 to 6 weeks. Mild contusion: 5 days. Mild contusion: 5 days. Muscle pulls: a few days to several weeks. This is dependent upon the severity and location of the injury. Muscle pulls: a few days to several weeks. This is dependent upon the severity and location of the injury. Mild shoulder separation: 7 to 14 days. Mild shoulder separation: 7 to 14 days.

19. Returning to Sports/Dance Healing time for any injury can be longer if you return to activity too soon. You should never exercise the injured part if you have pain during rest. When the injured part no longer hurts at rest, start exercising it slowly with simple range of motion exercises. If you feel pain, stop and rest. Over time, you can return to activity at a very low intensity, and build up to your previous level. Increase intensity of exercise only when you can do so without pain. Healing time for any injury can be longer if you return to activity too soon. You should never exercise the injured part if you have pain during rest. When the injured part no longer hurts at rest, start exercising it slowly with simple range of motion exercises. If you feel pain, stop and rest. Over time, you can return to activity at a very low intensity, and build up to your previous level. Increase intensity of exercise only when you can do so without pain. You may find that the injured part is now more susceptible to re- injury and you should pay close attention to any warning signs of over doing it. Soreness, aches and tension must be acknowledged or you may end up with an even more serious injury. And finally, return to the above and practice injury prevention strategies from now on. You may find that the injured part is now more susceptible to re- injury and you should pay close attention to any warning signs of over doing it. Soreness, aches and tension must be acknowledged or you may end up with an even more serious injury. And finally, return to the above and practice injury prevention strategies from now on.