\documentclass[10pt,a4paper]{article}

% Packages
\usepackage{fancyhdr}           % For header and footer
\usepackage{multicol}           % Allows multicols in tables
\usepackage{tabularx}           % Intelligent column widths
\usepackage{tabulary}           % Used in header and footer
\usepackage{hhline}             % Border under tables
\usepackage{graphicx}           % For images
\usepackage{xcolor}             % For hex colours
%\usepackage[utf8x]{inputenc}    % For unicode character support
\usepackage[T1]{fontenc}        % Without this we get weird character replacements
\usepackage{colortbl}           % For coloured tables
\usepackage{setspace}           % For line height
\usepackage{lastpage}           % Needed for total page number
\usepackage{seqsplit}           % Splits long words.
%\usepackage{opensans}          % Can't make this work so far. Shame. Would be lovely.
\usepackage[normalem]{ulem}     % For underlining links
% Most of the following are not required for the majority
% of cheat sheets but are needed for some symbol support.
\usepackage{amsmath}            % Symbols
\usepackage{MnSymbol}           % Symbols
\usepackage{wasysym}            % Symbols
%\usepackage[english,german,french,spanish,italian]{babel}              % Languages

% Document Info
\author{{[}deleted{]}}
\pdfinfo{
  /Title (physical-ergonomics3.pdf)
  /Creator (Cheatography)
  /Author ({[}deleted{]})
  /Subject (Physical Ergonomics3 Cheat Sheet)
}

% Lengths and widths
\addtolength{\textwidth}{6cm}
\addtolength{\textheight}{-1cm}
\addtolength{\hoffset}{-3cm}
\addtolength{\voffset}{-2cm}
\setlength{\tabcolsep}{0.2cm} % Space between columns
\setlength{\headsep}{-12pt} % Reduce space between header and content
\setlength{\headheight}{85pt} % If less, LaTeX automatically increases it
\renewcommand{\footrulewidth}{0pt} % Remove footer line
\renewcommand{\headrulewidth}{0pt} % Remove header line
\renewcommand{\seqinsert}{\ifmmode\allowbreak\else\-\fi} % Hyphens in seqsplit
% This two commands together give roughly
% the right line height in the tables
\renewcommand{\arraystretch}{1.3}
\onehalfspacing

% Commands
\newcommand{\SetRowColor}[1]{\noalign{\gdef\RowColorName{#1}}\rowcolor{\RowColorName}} % Shortcut for row colour
\newcommand{\mymulticolumn}[3]{\multicolumn{#1}{>{\columncolor{\RowColorName}}#2}{#3}} % For coloured multi-cols
\newcolumntype{x}[1]{>{\raggedright}p{#1}} % New column types for ragged-right paragraph columns
\newcommand{\tn}{\tabularnewline} % Required as custom column type in use

% Font and Colours
\definecolor{HeadBackground}{HTML}{333333}
\definecolor{FootBackground}{HTML}{666666}
\definecolor{TextColor}{HTML}{333333}
\definecolor{DarkBackground}{HTML}{344EA3}
\definecolor{LightBackground}{HTML}{F2F3F9}
\renewcommand{\familydefault}{\sfdefault}
\color{TextColor}

% Header and Footer
\pagestyle{fancy}
\fancyhead{} % Set header to blank
\fancyfoot{} % Set footer to blank
\fancyhead[L]{
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{C}
    \SetRowColor{DarkBackground}
    \vspace{-7pt}
    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
    }
\end{tabulary}
\columnbreak
\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Physical Ergonomics3 Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{{[}deleted{]}} via \textcolor{DarkBackground}{\uline{cheatography.com/67989/cs/17124/}}}
\end{tabulary}
\end{multicols}}

\fancyfoot[L]{ \footnotesize
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{LL}
  \SetRowColor{FootBackground}
  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}{[}deleted{]} \\
  \uline{cheatography.com/deleted-67989} \\
  \end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Not Yet Published.\\
   Updated 21st September, 2018.\\
   Page {\thepage} of \pageref{LastPage}.
\end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Sponsor}}  \\
  \SetRowColor{white}
  \vspace{-5pt}
  %\includegraphics[width=48px,height=48px]{dave.jpeg}
  Measure your website readability!\\
  www.readability-score.com
\end{tabulary}
\end{multicols}}




\begin{document}
\raggedright
\raggedcolumns

% Set font size to small. Switch to any value
% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.

\begin{multicols*}{3}

\begin{tabularx}{5.377cm}{x{1.74195 cm} x{3.23505 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{3 types of muscles}}  \tn
% Row 0
\SetRowColor{LightBackground}
Smooth muscles & around organs, involuntary movement \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
Cardiac muscles & hard to fatigue, special kind of cell \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
{\bf{Skeletal muscles}} & attached to skeleton \tn 
% Row Count 6 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{4 main functions skeletal muscles}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{- movement \newline % Row Count 1 (+ 1)
- joint stabilization \newline % Row Count 2 (+ 1)
- body temperature (shivering) \newline % Row Count 3 (+ 1)
- protection of soft tissue% Row Count 4 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle parts}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{5.377cm}}{The {\bf{belly}} of the muscle can contract and is connected to the {\bf{tendons}}, which are in turn connected to the bones. \newline When a muscle is two-headed, it means that it is connected by tendons on two different points.} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscles spanning joints}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{- {\bf{ monoarticular}} = spans one joint \newline % Row Count 1 (+ 1)
- {\bf{ biarticular}} = spans two joints \newline % Row Count 2 (+ 1)
- {\bf{ polyarticular}} = spans more joints. EX: foot% Row Count 3 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Muscle fibers}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{There are two different fibers in the muscle, the {\bf{actin filments}}, and the {\bf{myosine filments}}, that have cross bridges that make them able to connect and slide over de actin.% Row Count 4 (+ 4)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Parallel/penate muscles}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/nooranatomical_1537537054_Knipsel6.PNG}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{5.377cm}}{Parallel muscle runs from tendon to tendon, penate muscles have a central tendon with muscle fibers attached to that (ex: hamstrings, triceps) \newline  \newline Difference is: penate muscles can produce more force, because the amount of muscle fibers is much bigger}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Skeletal muscles}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/nooranatomical_1537261373_Knipsel3.PNG}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.09494 cm} x{3.88206 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Functions skeletal muscles}}  \tn
% Row 0
\SetRowColor{LightBackground}
A & adduction \& anteflexion arms \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
B & flexion \& supination elbow \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
C & flexion torso \tn 
% Row Count 3 (+ 1)
% Row 3
\SetRowColor{white}
E & Extension knee \tn 
% Row Count 4 (+ 1)
% Row 4
\SetRowColor{LightBackground}
F & Dorsal flexion \tn 
% Row Count 5 (+ 1)
% Row 5
\SetRowColor{white}
H & abduction arms \tn 
% Row Count 6 (+ 1)
% Row 6
\SetRowColor{LightBackground}
J (top) & elevation shoulder girdle \tn 
% Row Count 7 (+ 1)
% Row 7
\SetRowColor{white}
\seqsplit{(middle)} & retraction shoulder girdle \tn 
% Row Count 9 (+ 2)
% Row 8
\SetRowColor{LightBackground}
(lower) & depression shoulder girdle \tn 
% Row Count 10 (+ 1)
% Row 9
\SetRowColor{white}
K & Extension elbow \tn 
% Row Count 11 (+ 1)
% Row 10
\SetRowColor{LightBackground}
M & Extension hip \tn 
% Row Count 12 (+ 1)
% Row 11
\SetRowColor{white}
N & Flexion knee \tn 
% Row Count 13 (+ 1)
% Row 12
\SetRowColor{LightBackground}
O & Plantar flexion \tn 
% Row Count 14 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Motor unit}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Consists of a motor neuron and the part of the muscle it controls. The motor neuron starts in the spinal cord. The more motor units you have, the better you can control your muscles.% Row Count 4 (+ 4)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Parallel/penate muscles}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Parallel muscles can produce a bigger range of motion as the muscle fibers are much longer. \newline % Row Count 2 (+ 2)
Penate muscles are much stronger because they have short but many muscle fibers.% Row Count 4 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{0.9954 cm} x{3.9816 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{3 kinds of muscle contractures}}  \tn
% Row 0
\SetRowColor{LightBackground}
\seqsplit{Eccentric} & Active, muscle is lengthening while under load. \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\seqsplit{Concentric} & Active, muscle is shortening under load \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\seqsplit{Isometric} & Active, muscle contracts but does not shorten or lengthen under load \tn 
% Row Count 7 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.84149 cm} x{3.13551 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Names skeletal muscles}}  \tn
% Row 0
\SetRowColor{LightBackground}
A Pectoralis Major & (major chest muscle) \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
B Biceps & (ceps=head, so twoheaded muscle) \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
C Rectus Abdominus & (straight muscle in belly) \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
E Quadriceps & (fourheaded muscle) \tn 
% Row Count 7 (+ 1)
% Row 4
\SetRowColor{LightBackground}
F Tibialis Anterior & (front of tibia/scheenbeen) \tn 
% Row Count 9 (+ 2)
% Row 5
\SetRowColor{white}
\mymulticolumn{2}{x{5.377cm}}{H Deltoïdeus} \tn 
% Row Count 10 (+ 1)
% Row 6
\SetRowColor{LightBackground}
J Trapezius & (Diamant shape) \tn 
% Row Count 11 (+ 1)
% Row 7
\SetRowColor{white}
\mymulticolumn{2}{x{5.377cm}}{K Triceps} \tn 
% Row Count 12 (+ 1)
% Row 8
\SetRowColor{LightBackground}
M Gluteus Maximus & (biggest muscle of butt) \tn 
% Row Count 14 (+ 2)
% Row 9
\SetRowColor{white}
\mymulticolumn{2}{x{5.377cm}}{N Hamstrings} \tn 
% Row Count 15 (+ 1)
% Row 10
\SetRowColor{LightBackground}
O Triceps sureae & (threeheaded muscle lower leg) \tn 
% Row Count 17 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Connective tissue}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{The tendon is connective tissue that connects muscle fibers through the whole muscle but extends to the bone. \newline % Row Count 3 (+ 3)
When training, you increase the amount of muscle fibers.% Row Count 5 (+ 2)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Passive vs active force}}  \tn
\SetRowColor{LightBackground}
\mymulticolumn{1}{p{5.377cm}}{\vspace{1px}\centerline{\includegraphics[width=5.1cm]{/web/www.cheatography.com/public/uploads/nooranatomical_1537263550_Knipsel4.PNG}}} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{5.377cm}}{The tension in the muscles are relative to the stretch of the muscles. Active forces get weaker when the muscle is stretched more (because filaments can't use their full force anymore), and passive forces go up when the muscles are stretched to prevent excessive movement.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.14471 cm} x{3.83229 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{4 kinds of equilibrium}}  \tn
% Row 0
\SetRowColor{LightBackground}
Stable & Always slowly returns to equilibrium, EX: spring \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
Unstable & Does not return to equilibrium \tn 
% Row Count 3 (+ 1)
% Row 2
\SetRowColor{LightBackground}
\seqsplit{Indifferent} & Is not affected by anything \tn 
% Row Count 5 (+ 2)
% Row 3
\SetRowColor{white}
\seqsplit{Close-packed} & Movement of one joint means that another joint needs to change to keep equilibrium \tn 
% Row Count 8 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}