Skeletal and muscular systems

Skeletal and muscular systems

1. Joints, movement and muscles

   • Wrist
     • Flexion, extension
   • radio-ulnar
     • pronation, supination
   • elbow
     • flexion and extension.
   • shoulder
     • abduction, adduction, flexion, extension, rotation, horizontal flexion, horizontal extension.
   • Spine
     • flexion, extension, lateral flexion
   • hip
     • adduction, abduction, flexion, extension, rotation.
   • knee
     • flexion and extension
   • ankle
     • dorsi flexion, plantar flexion

2. 5 functions of the skeleton

   • protection of vital organs
   • Movement
   • minerals and vitamins (micronutrients) stored in body.
   • Blood production
   • Support

3. types of bone

   • long bone
   • short bone
   • flat bone
   • irregular
   • sesamoid

4. Joints

   • fibrous
     • no movement possible between bones eg. plates in cranium
   • Cartilaginous
     • slightly moveable, bones joined by tough fibrous cartilage eg. vertebrae (cartilage asks as cushion.
   • synovial
     • wide range of movement, joint enclosed with joint capsual, lined by synovial membrane. synovial fluid lubricates cartilage reducing friction.
       • hinge (elbow), ball and socket (shoulder), condiloid (wrist), gliding joint (tarsals), pivot joint (neck).

5. types of cartilage

   • hyaline/articular
     • covers end of bone, stops them rubbing together, reduces friction, thickens as a result of exercise
   • white fibrocartilage
     • shock absorption, found in areas of high stress eg. semilunar cartilage in knee (meniscus)
   • Yellow elastic
     • provides support and flexibility. external ear and epiglottis in throat.

6. properties of skeletal muscle

   • extensibility
     • ability to lengthen while under tension and produce movement (eccentric)
   • elastisity
     • ability to return to normal resting length once stretched (elastic band)
   • contractility
     • ability to shorten or contract forcefully.

7. 3 main types of muscle tissue

   • skeletal (voluntary)
   • cardiac (involuntary)
   • smooth (involuntary)

8. Core stability

   • multifidus and transverse abdominals
   • improves posture, back problems, organs can function with lots of space, reduced chance of injury in strength training and exercise everyday, increases strength.

9. Muscle fibre types

   • slow (1)
     • Mo Farah (Long distance runner)
     • structual
       • red, small, high oxygen needed, large mitochondria density, lots of triglycerides, high myoglobin store.
     • functional
       • aerobic, slow to fatigue, slow speed of contractions, low force output.
   • fog (2a)
     • Michael Johnson (400m sprint)
     • structural
       • pink, medium, average myoglobin, average mitochondria density.
     • functional
       • aerobic/anaerobic, midway fatigue, medium force output.
   • fg (2b)
     • Usain Bolt (sprinter)
     • structural
       • white, big, no oxygen needed, no myoglobin, small mitochondria density, no triglycerides.
     • functional
       • Anaerobic, fatigues fast, fast speed of contractions, high force output.

10. muscle contractions

    • concentric (isotonic)
      • muscle shortens under tension (striking a football) positive
    • eccentric (isotonic)
      • muscle lengthen under tension (bicep curl downwards) negative
    • isometric (static)
      • no movement of muscles but tension (plank)

11. key terms

    • origin
      • point of attachment of a muscle that remains relatively fixed during muscular contraction.
    • insertion
      • point of attachment of a muscle that tends to move towards the origin during muscular contraction.
    • fixator
      • muscle stabilises the origin of the agonist so that an effective contraction can take place.

12. warm up

    • undertaken prior to training to improve effectiveness and quality of performance.
    • increase the speed of nerve transition to muscle parts.
    • increase muscle temp, reduce muscle viscosity(more fluid less sticky)
    • improved extensibility and elasticity of muscle fibres.
    • greater speed/strength of contractions.
    • reduced risk of injury, increased flexibility of tendons and ligaments.

13. cool down

    • why stretch?
      • improve extensibility as muscles and tendons will be warm, reline muscle fibres and reduce injury.
    • light continuous exercise to maintain elevated HR as heart and breathing high activity, capillaries become dilated, oxygen flush through muscles removing lactic acid.
    • DOMS
      • Delay, Onset, Muscle, Soreness.
        • painful experience 24-28 hours after heavy exercise, actual muscle fibres damaged normally eccentric exercise.

14. bone and muscle disorders

    • osteoporosis
    • oseoarthritis
    • growth plate injuries
    • posture and alignments
    • joint stability injuries
    • bursitis and tendonitis

15. different types of physical activity

    • high impact sports
      • osteoporosis increases peak bone density - positive impact
      • fractures, growth plate injuries, strains/muscle tears, sprains - negative effect
    • low impact endurance sports
      • strong/healthy bones built reducing osteoporosis in kids. health of joints, less strain on muscles reducing osteoarthritis, improved joint stability, muscle tone, posture and alignment, minimum injuries. -positive impacts
      • osteoarthritis as wear and tear of articular cartilage - negative impact.
    • contact sports
      • growth plate injuries, bursitis, tendonitis if bursa is damaged - negative impact.
    • repetitive movements
      • increase growth plate injuries, wear/tear articular cartilage giving osteoarthritis on knee, hip, ankle - negative impacts.
    • impact and contact sports
      • joint stability injuries, ligament damage, dislocations - negative impacts.