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Skeletal and muscular systems

Joints, movement and muscles
1. Wrist
  1. Flexion, extension
2. radio-ulnar
  1. pronation, supination
3. elbow
  1. flexion and extension.
4. shoulder
  1. abduction, adduction, flexion, extension, rotation, horizontal flexion, horizontal extension.
5. Spine
  1. flexion, extension, lateral flexion
6. hip
  1. adduction, abduction, flexion, extension, rotation.
7. knee
  1. flexion and extension
8. ankle
  1. dorsi flexion, plantar flexion
5 functions of the skeleton
1. protection of vital organs
2. Movement
3. minerals and vitamins (micronutrients) stored in body.
4. Blood production
5. Support
types of bone
1. long bone
2. short bone
3. flat bone
4. irregular
5. sesamoid
Joints
1. fibrous
  1. no movement possible between bones eg. plates in cranium
2. Cartilaginous
  1. slightly moveable, bones joined by tough fibrous cartilage eg. vertebrae (cartilage asks as cushion.
3. synovial
  1. wide range of movement, joint enclosed with joint capsual, lined by synovial membrane. synovial fluid lubricates cartilage reducing friction.
    1. hinge (elbow), ball and socket (shoulder), condiloid (wrist), gliding joint (tarsals), pivot joint (neck).
types of cartilage
1. hyaline/articular
  1. covers end of bone, stops them rubbing together, reduces friction, thickens as a result of exercise
2. white fibrocartilage
  1. shock absorption, found in areas of high stress eg. semilunar cartilage in knee (meniscus)
3. Yellow elastic
  1. provides support and flexibility. external ear and epiglottis in throat.
properties of skeletal muscle
1. extensibility
  1. ability to lengthen while under tension and produce movement (eccentric)
2. elastisity
  1. ability to return to normal resting length once stretched (elastic band)
3. contractility
  1. ability to shorten or contract forcefully.
3 main types of muscle tissue
1. skeletal (voluntary)
2. cardiac (involuntary)
3. smooth (involuntary)
Core stability
1. multifidus and transverse abdominals
2. improves posture, back problems, organs can function with lots of space, reduced chance of injury in strength training and exercise everyday, increases strength.
Muscle fibre types
1. slow (1)
  1. Mo Farah (Long distance runner)
  2. structual
    1. red, small, high oxygen needed, large mitochondria density, lots of triglycerides, high myoglobin store.
  3. functional
    1. aerobic, slow to fatigue, slow speed of contractions, low force output.
2. fog (2a)
  1. Michael Johnson (400m sprint)
  2. structural
    1. pink, medium, average myoglobin, average mitochondria density.
  3. functional
    1. aerobic/anaerobic, midway fatigue, medium force output.
3. fg (2b)
  1. Usain Bolt (sprinter)
  2. structural
    1. white, big, no oxygen needed, no myoglobin, small mitochondria density, no triglycerides.
  3. functional
    1. Anaerobic, fatigues fast, fast speed of contractions, high force output.
muscle contractions
1. concentric (isotonic)
  1. muscle shortens under tension (striking a football) positive
2. eccentric (isotonic)
  1. muscle lengthen under tension (bicep curl downwards) negative
3. isometric (static)
  1. no movement of muscles but tension (plank)
key terms
1. origin
  1. point of attachment of a muscle that remains relatively fixed during muscular contraction.
2. insertion
  1. point of attachment of a muscle that tends to move towards the origin during muscular contraction.
3. fixator
  1. muscle stabilises the origin of the agonist so that an effective contraction can take place.
warm up
1. undertaken prior to training to improve effectiveness and quality of performance.
2. increase the speed of nerve transition to muscle parts.
3. increase muscle temp, reduce muscle viscosity(more fluid less sticky)
4. improved extensibility and elasticity of muscle fibres.
5. greater speed/strength of contractions.
6. reduced risk of injury, increased flexibility of tendons and ligaments.
cool down
1. why stretch?
  1. improve extensibility as muscles and tendons will be warm, reline muscle fibres and reduce injury.
2. light continuous exercise to maintain elevated HR as heart and breathing high activity, capillaries become dilated, oxygen flush through muscles removing lactic acid.
3. DOMS
  1. Delay, Onset, Muscle, Soreness.
    1. painful experience 24-28 hours after heavy exercise, actual muscle fibres damaged normally eccentric exercise.
bone and muscle disorders
1. osteoporosis
2. oseoarthritis
3. growth plate injuries
4. posture and alignments
5. joint stability injuries
6. bursitis and tendonitis
different types of physical activity
1. high impact sports
  1. osteoporosis increases peak bone density - positive impact
  2. fractures, growth plate injuries, strains/muscle tears, sprains - negative effect
2. low impact endurance sports
  1. 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
  2. osteoarthritis as wear and tear of articular cartilage - negative impact.
3. contact sports
  1. growth plate injuries, bursitis, tendonitis if bursa is damaged - negative impact.
4. repetitive movements
  1. increase growth plate injuries, wear/tear articular cartilage giving osteoarthritis on knee, hip, ankle - negative impacts.
5. impact and contact sports
  1. joint stability injuries, ligament damage, dislocations - negative impacts.

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Skeletal and muscular systems

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	Created by rebeccalock184 over 11 years ago