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kamea
11/25/2025
Physical Education
Bones, muscles and joints- P.E notes
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Nov 25, 2025
•
Comprehensive P.E. Notes: Bones, Muscles, and Joints
kamea
@kameasnotes
1 / 5
The Skeletal System and Bone Functions
Think of your skeleton as your body's ultimate support framework - without it, you'd literally be a blob of soft tissue! Your bones have six crucial jobs that keep you moving and healthy.
The main bones you need to know include the femur , humerus (upper arm), tibia (shin bone), and your cranium (skull). These come in different shapes: long bones like your femur, flat bones like your ribs, and irregular bones like your vertebrae.
Your skeleton's six functions are support, protection, movement, shape and structure, blood cell production, and mineral storage. For example, your ribs protect your lungs while supporting your intercostal muscles, and your cranium acts like a helmet protecting your brain during contact sports.
Quick Fact: Your bone marrow produces all your blood cells - that's millions of new cells every day!
Synovial Joints and Movement Types
Synovial joints are where the real action happens in sports - they're your body's most moveable joints and include two main types you'll encounter constantly.
Ball and socket joints (like your shoulder and hip) are the superstars of movement. They can move in every direction - away from your body, back towards it, and rotate completely around. This is why you can throw a cricket ball or swing a tennis racket with such range.
Hinge joints (elbow, knee, ankle) work exactly like a door hinge - they only bend one way. Your elbow can only flex and extend, which is why you can't bend your arm backwards! The key components include synovial fluid (nature's lubricant), cartilage (your shock absorber), and ligaments (the strong bands holding bones together).
Remember: Ball and socket = maximum movement, hinge = one direction only!
Joint Movements in Action
Every sport movement has a specific name, and knowing these will help you understand exercise instructions and improve your technique.
Flexion decreases the angle at a joint (bending your elbow), while extension increases it (straightening your arm). Abduction moves limbs away from your body's centre line (jumping jacks arm movement), and adduction brings them back in.
Your ankles have special movements: plantar flexion points your toes down (like a ballet dancer), while dorsiflexion pulls them up towards your shin. These are crucial for running, jumping, and landing safely.
The major muscle groups include quadriceps (front thigh), hamstrings (back thigh), pectorals (chest), deltoids (shoulders), and abdominals (core). Each has specific jobs in different sports movements.
Top Tip: Practice identifying these movements during your favourite sports - it'll make PE theory much easier!
Muscles in Sport and Antagonistic Pairs
Your muscles are like a perfectly coordinated team - while one contracts to create movement, its partner relaxes to allow it. This system is called antagonistic pairs, and it's happening in every single movement you make.
The working muscle is called the prime mover or agonist - it's doing the heavy lifting. Meanwhile, the opposite muscle (the antagonist) relaxes and stretches to allow the movement. Think bicep curls: your biceps contract while your triceps relax.
Common antagonistic pairs include biceps and triceps at the elbow, quadriceps and hamstrings at the knee, and hip flexors and gluteals at the hip. Understanding these helps explain why balanced training matters - you can't just work your 'show muscles'!
Different sports actions use different prime movers: sit-ups target abdominals, kicking uses quadriceps, and shooting in netball relies on triceps.
Key Point: Muscles can only pull, never push - that's why you need pairs working together!
Types of Muscle Contractions
Not all muscle work creates visible movement, and understanding the difference will help you appreciate why certain exercises feel challenging even when you're not moving.
Isotonic contractions change muscle length and create movement - these split into concentric (muscle shortens) and eccentric (muscle lengthens under control). Press-ups, rowing, and bicep curls are perfect examples where you can see the muscle changing length.
Isometric contractions involve muscles working hard without changing length or creating movement. Think rugby scrums or holding a plank position - your muscles are firing intensely, but nothing's moving.
Both types are essential for sports performance. Concentric builds power for explosive movements, eccentric controls landing and deceleration, while isometric develops stability and core strength.
Training Tip: The best athletes use all three contraction types in their training programmes!
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The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE THE SCHOOLGPT. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user
The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE THE SCHOOLGPT. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user
Comprehensive P.E. Notes: Bones, Muscles, and Joints
kamea
@kameasnotes
Your skeleton isn't just a bunch of bones holding you up - it's actually a complex system that supports every movement you make in PE and sports. Understanding how your bones, joints, and muscles work together will help you perform... Show more
The Skeletal System and Bone Functions
Think of your skeleton as your body's ultimate support framework - without it, you'd literally be a blob of soft tissue! Your bones have six crucial jobs that keep you moving and healthy.
The main bones you need to know include the femur , humerus (upper arm), tibia (shin bone), and your cranium (skull). These come in different shapes: long bones like your femur, flat bones like your ribs, and irregular bones like your vertebrae.
Your skeleton's six functions are support, protection, movement, shape and structure, blood cell production, and mineral storage. For example, your ribs protect your lungs while supporting your intercostal muscles, and your cranium acts like a helmet protecting your brain during contact sports.
Quick Fact: Your bone marrow produces all your blood cells - that's millions of new cells every day!
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Improve your grades
Join milions of students
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Synovial Joints and Movement Types
Synovial joints are where the real action happens in sports - they're your body's most moveable joints and include two main types you'll encounter constantly.
Ball and socket joints (like your shoulder and hip) are the superstars of movement. They can move in every direction - away from your body, back towards it, and rotate completely around. This is why you can throw a cricket ball or swing a tennis racket with such range.
Hinge joints (elbow, knee, ankle) work exactly like a door hinge - they only bend one way. Your elbow can only flex and extend, which is why you can't bend your arm backwards! The key components include synovial fluid (nature's lubricant), cartilage (your shock absorber), and ligaments (the strong bands holding bones together).
Remember: Ball and socket = maximum movement, hinge = one direction only!
Sign up to see the contentIt's free!
Access to all documents
Improve your grades
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By signing up you accept Terms of Service and Privacy Policy
Joint Movements in Action
Every sport movement has a specific name, and knowing these will help you understand exercise instructions and improve your technique.
Flexion decreases the angle at a joint (bending your elbow), while extension increases it (straightening your arm). Abduction moves limbs away from your body's centre line (jumping jacks arm movement), and adduction brings them back in.
Your ankles have special movements: plantar flexion points your toes down (like a ballet dancer), while dorsiflexion pulls them up towards your shin. These are crucial for running, jumping, and landing safely.
The major muscle groups include quadriceps (front thigh), hamstrings (back thigh), pectorals (chest), deltoids (shoulders), and abdominals (core). Each has specific jobs in different sports movements.
Top Tip: Practice identifying these movements during your favourite sports - it'll make PE theory much easier!
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By signing up you accept Terms of Service and Privacy Policy
Muscles in Sport and Antagonistic Pairs
Your muscles are like a perfectly coordinated team - while one contracts to create movement, its partner relaxes to allow it. This system is called antagonistic pairs, and it's happening in every single movement you make.
The working muscle is called the prime mover or agonist - it's doing the heavy lifting. Meanwhile, the opposite muscle (the antagonist) relaxes and stretches to allow the movement. Think bicep curls: your biceps contract while your triceps relax.
Common antagonistic pairs include biceps and triceps at the elbow, quadriceps and hamstrings at the knee, and hip flexors and gluteals at the hip. Understanding these helps explain why balanced training matters - you can't just work your 'show muscles'!
Different sports actions use different prime movers: sit-ups target abdominals, kicking uses quadriceps, and shooting in netball relies on triceps.
Key Point: Muscles can only pull, never push - that's why you need pairs working together!
Sign up to see the contentIt's free!
Access to all documents
Improve your grades
Join milions of students
By signing up you accept Terms of Service and Privacy Policy
Types of Muscle Contractions
Not all muscle work creates visible movement, and understanding the difference will help you appreciate why certain exercises feel challenging even when you're not moving.
Isotonic contractions change muscle length and create movement - these split into concentric (muscle shortens) and eccentric (muscle lengthens under control). Press-ups, rowing, and bicep curls are perfect examples where you can see the muscle changing length.
Isometric contractions involve muscles working hard without changing length or creating movement. Think rugby scrums or holding a plank position - your muscles are firing intensely, but nothing's moving.
Both types are essential for sports performance. Concentric builds power for explosive movements, eccentric controls landing and deceleration, while isometric develops stability and core strength.
Training Tip: The best athletes use all three contraction types in their training programmes!
We thought you’d never ask...
What is the Knowunity AI companion?
Our AI companion is specifically built for the needs of students. Based on the millions of content pieces we have on the platform we can provide truly meaningful and relevant answers to students. But its not only about answers, the companion is even more about guiding students through their daily learning challenges, with personalised study plans, quizzes or content pieces in the chat and 100% personalisation based on the students skills and developments.
Where can I download the Knowunity app?
You can download the app in the Google Play Store and in the Apple App Store.
Is Knowunity really free of charge?
That's right! Enjoy free access to study content, connect with fellow students, and get instant help – all at your fingertips.
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The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE THE SCHOOLGPT. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user
The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE THE SCHOOLGPT. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user