W5 Lesson 6 - Musculoskeletal System and Exercise - Module PDF

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PE 101 – Foundations of Physical Fitness Musculoskeletal System

Module 7

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Musculoskeletal System

In this module, you will be able to learn about the Musculoskeletal System, its functions, and importance to your body. The topics will cover how you can specifically improve this organ system to make you more efficient and effective in your different activities. At the end of this module, you will be able to: 1. learn about the basic Human Anatomy and Physiology of the Musculoskeletal System. 2. know the benefits of regular physical activity and exercise to the Musculoskeletal System. 3. identify the different factors that contribute to the development of cardiovascular endurance, muscular strength and endurance. 4. gain knowledge on different health-related diseases and risk factors that can be acquired from failure of developing this organ system and how physical fitness can lessen these specific health risks. 5. gain knowledge on the proper exercise prescription and other factors that can develop the improvement and health of the Musculoskeletal System. 6. learn basic exercise activities and the muscle groups that are involved for each type of movement. 7. perform basic exercises that would develop muscular strength and endurance. 8. critically evaluate the physiological effects of exercise to the different organ systems of the body; Within the module, you will be able to learn about the different topics: • Basic Human Anatomy and Physiology of the Musculoskeletal System • Function & Importance of Musculoskeletal System • Absolute Strength vs. Relative Strength • Muscular-related conditions and diseases - different factors that affect its growth and development • Benefits of Exercise to the Musculoskeletal System • Common myths and superstitions about resistance training Tail Bone Humans have a very small tail-looking bone attached at the base of the spine. This bone is known as the coccyx. It is composed of 3-4 very small bones that are fused together. This is the bone that you feel at the lower base of your spine when you are seated for a prolonged period.

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PE 101 – Foundations of Physical Fitness Musculoskeletal System

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Musculoskeletal Organ System I.

Basic Human Anatomy and Physiology of the Musculoskeletal System

The Musculoskeletal System refers to the different bones, ligaments, tendons and muscles found within your system. It is the organ system of your body that work together to make all your movements a possibility.

Image Source: Ligaments/Tendons Image Source: Musculoskeletal System http://solidlifefitness.com/2014/03/16/muscl http://myosmedical.com/what-ises-tendons-ligaments/ musculoskeletal-system/

Can you imagine your body without bones? What would you look like? How do you think it would feel like? What do you think are your bones made of? Without these chief organs, your body will have no concrete form, you would have poor ability in keeping your posture intact, and movement will be very impossible. I.A. Structure of Bones Since the musculoskeletal system is composed of two (2) chief organ systems namely, the muscular system (muscles, tendons, ligaments) and skeletal system (bones). We begin by taking a look at the most basic, yet important structure of the body. The most important structure that keeps your body in solid form are your bones. Bones are a big part of your body that are structurally made up of clusters of proteins called, collagen and minerals (e.g. calcium and calcium phosphate). These materials then join and work together to give your bone its compact and sturdy characteristics.

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PE 101 – Foundations of Physical Fitness Musculoskeletal System

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Appendicular Skeleton The Appendicular skeleton is the part of your body composed of the upper and lower limbs. In total, this region of the body is composed of 126 bones that help and allow you to move and manipulate your body in different directions.

Image Source: Bone Structures http://www.meg-snowmbp.com/english/about/part.html

Image Source: Hollow Bone http://www.slideshare.net/iqbal1313/theskeletal-system-25998218

Though they possess these qualities, bones remain hollow within its structure. This is because bones are also important sites on your body that produce blood, contain numerous blood vessels, and bone marrows that all help aid in several functions within your system. There are a total of 206 bones within your body, each of them consisting unique characteristics and functions. But, despite its number, bones are lightweight in nature, giving you the ability to easily carry them around. Since there are several kinds of bones found within your body, its structures also come in several variations. But generally, bones that are found within your limbs (Axial Skeleton) are made up of two main parts and these are: a. Shaft/Diaphysis – the part of the bone that is long and straight holding all its other parts together. b. Growth Plate/Spongy bone – this is seen on top of the shaft that start off as soft/spongy bone and grows off as maturity begins and are transformed into mature bone structures that are more compact and hard. Other parts of the bone that are found within its hollow structure are: c. Bone marrow d. Blood Vessels These specific bone structures conjoin together within your body making you a skeletal framework. Course Module

PE 101 – Foundations of Physical Fitness Musculoskeletal System

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Image Source: 1 Hollow Bone http://www.slideshare.net/iqbal1313/the-skeletal-system25998218

I.B. Structural Importance of Bones Now you know the structures of bones, what are the different functions it does for your body? How important is this organ system? Bones, like other organ systems in the body provide several important functions like: 1. Protection Bones have the capacity to contain several internal organs and blood vessels within the body. They serve as the structure that holds these vital organs in placed. Without bones for protection your insides will be exposed to danger and deformation, making you prone to a long list of bodily complications. These are the main bones that protect your critical organs: the rib cage (which mainly protects the heart, lungs and other vital organs), the skull (which protects the brain), the spinal column (which protects the spinal cord), and the pelvic bones (which protect the reproductive organs).

Image Source: Rib Cage - https://github.com/leshy/ribcage Skull - http://spina.pro/anatomy/kosti/kosti-golovy/klinovidnaja-kost.php Pelvic bone - http://humananatomybody.info/anatomy-of-respiratory-system/ Spinal Column - http://www.spinalinjury101.org/details/anatomy

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2. Body Shape They serve as the support and frame of your body. Without bones you would be gelatinous in nature, crawling around without form just like amoebas. Since it has the ability to give your distinct shape and form, body shape therefore becomes unique for every individual. Did you notice that there are people who are lean and tall, while there are those who are broad and bulky? Your shape is different from other people because of factors like: hereditary traits, ethnicity, and gender. In fitness, these shapes and physically visible characteristics that people have are known as body types. The structure of your bones and body tissues are a big factor in determining your body type. There are three (3) different classifications of body types, and these are: a. Ectomorph –a body type described to have a thin and long bone structure. b. Endomorph –a body type which has a bulkier and bigger bone structure c. Mesomorph – a body type that’s leaning on the muscular side/physique.

Image Source: Body Types (male) - http://www.muscleyourway.com/fitness/body-types-ectomorph-mesomorphendomorph/ Body Types (female) - https://fitterfaster.wordpress.com/2013/01/

Which among these body types does your body fall in to? I hope you now understand that each shape is unique and it varies from person to person. This is the reason why no matter how some people try their hardest to get lean and be in shape the same way as magazine models do, this is very impossible. Your bones have something do with the uniqueness that you possess. The Skull Your skull is actually composed of 28 different kinds of bones that are perfectly fused together to serve as the compartment of your brain.

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3. Movement Bones are able to generate and transfer forces to individual parts of your muscles, tendons, ligaments, and joints. With this function, they also serve as places for attachments for several muscles found within your body. This ability of bones gives you the capacity to perform push and pull actions and the chance to perform a lot of other complex movements like jumping, running, swimming, among others. Also, without bones, your muscles, ligaments, & tendons will not be pulled in their right directions.

Image Source: Jumping – http://thescienceofphysicalrehabilitatio n.blogspot.com/2011/09/redefiningjoint-part-1.html

4. Blood Production Another function of the bones include, production of blood cells within your body. Remember that bones are structured sturdy and hollow? Aside from containing many blood vessels, these hollow walls of bones are the actual sites where blood is produced. Ever heard of bone marrow? This is the material found within the hollow walls of your bones which are responsible for producing different kinds of blood cells. These blood cells specifically help in protecting your body from foreign bodies (white blood cells), in distributing oxygen and nutrient-rich blood throughout your entire system (red blood cells), as well as, aid in the blood-clotting ability of your tissues (platelets).

Image Source: Blood Productionhttps://www.urmc.rochester.edu/encyclopedia/con tent.aspx?ContentTypeID=160&ContentID=35

These marrows can come in different colors (e.g. yellow, red, pink) depending on their location in the bones of the body. All of these forms of marrow are responsible for Course Module

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providing the body with new blood cells that are responsible for tissue healing, oxygen, and nutrient supply. This ability of bones to produce these blood cells could also come handy especially when, the healing process of a wound begins; the bones always provide your body with new blood cells to replace what was lost, aiding in your quick recovery time. All these four (4) functions (i.e. protection, body shape, movement, & blood production) make bones such an integral part of the human body. Without it, your body will not be in a state of equilibrium or balance.

The Vertebra Your spine is known in medical terms as the vertebra. It is composed of 33 bones that are composed of the cervical, thoracic, lumbar, sacrum, and coccyx. These vertebra houses and protects your spinal cord from compression and stress.

I.C. Factors that Affect Bone Degeneration The body goes through a natural process of deterioration as it ages. Bones, as a huge part of your body, particularly go through the same thing. It constantly reabsorbs and regenerates itself in able for you to maintain your structure and become well-supplied with the necessary nutrients and protection you need. What do you think are factors that can contribute to your body’s bone degeneration? 1. Age First factor that can affect the rate at which your bone degenerates is age. Do you have older family members who are experiencing bone loss? Did you notice the changes in their posture? How about with their movements? Do they seem to move slower compared before? Age is actually the biggest factor that can contribute to your bone degeneration. As you age, your bones slowly lose its density. This then, makes your bones stiff and it ultimately leads to, changing your overall posture and structure.

Image Source: Age & Bones http://www.theharesclinics.co.uk/Symptoms/os teoporosis.html

As you slowly lose the density of your bones, it also becomes less compact and sturdy making you more prone to bone breakage. Course Module

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Together with your bone density loss, as you age, motor nerves within your body lose their connections to the nervous system. When this happens, you begin to move slower and you become less coordinated with your movements. 2. Injuries Injuries can be caused by many factors (e.g. accidents, weak bones). They can come in different forms like the ones in this example:

Image Source: Bone Injuries - https://www.pinterest.com/pin/356769601701694244/

If left untreated, these bone injuries may cause Calcium deposits (found within your bones) to leak into other parts of your body. Calcium is a mineral found in bone that gives bones its hard and sturdy characteristics. Continuous leakage of these calcium deposits within other parts of your body may further break or destroy other bones, muscles, tendons, and ligaments that may cause you more problems. That’s why, it is advisable that if such incidents occur, you immediately need to seek medical attention. Short Bones Your hands and feet are parts of your body that contain different small bones that allow you to do motor skills with ease. These bones are sites of attachments for many muscles, tendons, and ligaments that help you execute several kinds of movements that are static or dynamic in nature.

3. Bone density loss Bone density loss is a condition in which bones lose their calcium and other mineral contents, making them more prone to injuries and diseases. In the earlier part of the module, it was mentioned that age plays a major role for this process to occur. Course Module

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Your hormones also play a huge part in regulating these chemical processes. If they are not well-produced by your body, bones lose their structure and they become weak and brittle. This condition is known as Osteoporosis and, it is more common for females than males. When women have a deficiency of calcium and Vitamin D, bones lose their structure and slowly deteriorate in the process, making it brittle and prone to breakage.

Image Source: Bone Density Loss http://www.scottsdalesportsmedicine.com/content/dexabone-density-scan

The lack of hormonal production in women once their menopausal stage takes place, causes the bones to lose the necessary nutrients it needs to maintain its integrity. As this starts and progressively happens, bones become extra light and become more prone to breaking because they are have become soft and brittle. 4. Nutrition The types of food you eat can directly affect the compounds that make up your bones. Do you like to eat broccoli? Do you consume dairy products? How about fish? Are you a fan of eating seafood? These food in the picture are just examples of food that are rich in calcium and Vitamin D. These are some of the nutrients that your bones may utilize to maintain its health. Drink up! One of the major sources of calcium in food sources comes from animal milk. Drinking milk provides the body with the enough calcium and proteins it needs to effectively calcify and harden the bones of your body. Including this in your diet would help prevent bone density loss and injuries from occurring. Course Module

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Image Source: Nutrition - http://www.precisionnutrition.com/all-aboutbone-health

Dairy products like cheese, bread, and milk are good sources of calcium while broccoli and sardines are food sources that contain high doses of vitamin D. I.C. Connective Tissues The next composition or structure of the musculoskeletal system is collectively known as, connective tissues.

Image Source: Ligament & Tendon http://solidlifefitness.com/2014/03/16/musclestendons-ligaments/

Image Source: Joints of the body http://www.medhealth.net/Sudden-Joint-Pain.html

Unlike bones that are hard and sturdy, connective tissues are structures of the musculoskeletal system that are made up of fibrous and elastic materials. These connective tissues are ligaments, tendons, and joints. a. Ligaments These connective tissues are a part of the musculoskeletal system which attaches bone to another bone. Course Module

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b. Tendons These are connective tissue structures that attach bone to muscles. c. Joints These are connective tissue structures in which bones meet and are surrounded by pockets of synovial fluid that provide several range of motions possible. Some of the joints of the body are found at the shoulders, elbows, wrists, hips, knees, and feet. Without these joints, daily movements like pushing, pulling, lifting, or dropping objects are not going to be possible. These connective tissues specifically cushion bones, allow bones to freely move without friction, and connect important parts of the body together. Joint Injuries Joints are also parts of the body that can be prone to injuries. A condition known as bursitis, is acquired by a person through repetitive movements done for a long period. In this condition, the joints become inflamed and painful due to the accumulation of fluid substance within its sacs. This hampers a person from moving because of the decrease in the Range of Motion of the body part. II.

Absolute Strength vs. Relative Strength In this next part of the lesson the focus of the discussion will be on the different kinds of strength and how this relates to a person’s ability to perform different activities. You will notice how important strength is in terms of training for a sport or simply performing daily activities. You will also discover that height and built doesn’t necessarily have anything to do with strength. Prepare to debunk notions in your head that if you are bigger you are stronger through learning about the differences of absolute and relative strength. Before learning about absolute and relative strength, can you still remember the two health-related fitness components related to the functions of your bones and muscles? Muscular Strength and Muscular Endurance are the two health-related fitness components related to the musculoskeletal organ system. Can you still recall their difference? From the previous lessons, muscular endurance refers to your ability to resist fatigue. This refers to how long you can withstand muscular contractions like in running marathons, swimming, or activities that go for hours. While muscular strength has something do with your ability to generate force during a maximum effort. Recall that, this component of fitness also has something to do with explosive movements and how you generate your muscles to produce effort with such great force.

Course Module

PE 101 – Foundations of Physical Fitness Musculoskeletal System

Image Source: Muscular Endurance https://www.emaze.com/@AOTZCLF Q/Muscle-endurance

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Image Source: Muscular Strength http://www.sportsciencelab.com/blo g/tvitiello/definition-muscularstrength

Knowing these two again, it will be easier for you to understand and differentiate between absolute and relative strength. II.A. Absolute Strength Absolute Strength refers to the maximum amount of force a person can exert with his/her maximum effort. The easiest way for you to understand this is through this example: When you are able to lift a maximum number of...