Learning aim A - The effects of exercise and sports performance on the skeletal system

A1 Structure of skeletal system, A2 Function of skeletal system, A3 Joints, A4 Responses of the skeletal system to a single sport or exercise session, A5 Adaptations of the skeletal system to exercise, A6 Additional factors affecting the skeletal system

what are the 2 types of skeletons called?

axial and appendicular

name the 6 main bones from head/waist (not arms)

cranium, vertebrae, clavicle, scapula, sternum, ribs

what are the 3 bones in your arm called?

humerus, ulna, radius

what are the 3 bones in your hand called?

carpals, metacarpals, phalanges

name the 2 bones found at your hip

sacrum and pelvis

name the 4 bones found in your leg

femur, patella, tibia, fibula

what are the 3 bones found in your feet?

tarsals, metatarsals, phalanges

what bones are part of the axial skeleton?

cranium, vertebrae, ribs, sacrum

what are the 5 different bone types?

long, short, sesamoid, flat, irregular

what are long bones?

Bones that are longer than they are wide (femur, ulna, phalanges)

what are short bones?

Short bones - Bones that are as short as they are wide (carpals and tarsals)

what are flat bones?

 broad, flat and usually thin bones (pelvis, sternum, ribs)

what are sesamoid bones?

 bones that are held within tendons and covered in cartilage (patella)

what are irregular bones?

 bones that are irregular in shape (vertebrae)

what’s the neutral spine alignment?

* Should naturally form an S shape (3 slight curves) when viewed from the side
* should be straight when viewed from the back

what’s a convex curve?

* kyphotic curve (outward)
* thoracic and sacral areas have gentle convex curves

what’s a concave curve?

* lordotic curve (inward)
* cervical and lumbar areas

what is a posterior view?

Back

what are the functions of the curves in your spine?

* acts as a coil spring
* absorbs shock
* allows a range of movement
* keeps you balanced and upright

name the 5 parts of the vertebrae column

cervical vertebrae, thoracic vertebrae, lumbar vertebrae, sacrum, coccyx

what is the cervical vertebrae?

* from base of skull to the top of shoulders (7 vertebrae)
* protect the spinal chord
* work with muscles, tendons, ligaments and joints
* provides support, structure and flexibility to the neck.

what is the thoracic vertebrae?

* from shoulders to ribs (12 vertebrae)
* provides rib attachment to protect heart and lungs
* allows movement for the body

what is the lumbar vertebrae?

* from ribs to pelvis (5 vertebrae)
* supports the body’s weight
* allows movement
* protects spinal chord and nerves

what is the sacrum?

* single bone in pelvis (5 separate vertebrae)
* creates an anchor point where spinal chord can attach to the pelvis
* provides stability to bodies core

what is the coccyx?

* in pelvis (3-5 vertebrae)
* several pelvic muscles attach to this

what is scoliosis?

* genetic condition
* abnormal curve of spine to L or R

what is kyphosis?

* excessive outward curve of the upper spine
* hunchback
* caused by poor posture

what is the process by which bones form?

ossification

what do Osteoblasts do?

synthesise and build the bone whilst bringing calcium to them, which increases bone matrix.

what do osteoclasts do?

absorb bone tissues and clears extra calcium away from the bones.

what are epiphyseal plates?

areas located at ends of long bones, where new bone growth takes place.

name the 8 functions of the skeleton

* support
* protection
* attachment of muscles
* produces blood cells
* storage of minerals
* leverage
* weight bearing
* reduces friction across joints

how does the skeleton provide support?

* gives the body its shape
* supporting framework for soft tissues

how does the skeleton provide protection?

* surrounds vital tissues and organs

how does the skeleton provide attachment of skeletal muscles?

* surface for muscles to attach to - allows movement
* movements occur at joints

ligament

fibres that link bone to bone

tendon

fibres that link muscle to bone

how does the skeleton produce blood cells?

* blood cells are produced in bone marrow
* continuously produces red and white blood cells

how does the skeleton store minerals?

* bones are made of minerals
* store calcium and phosphorus
* essential for bone growth and maintaining bone health
* released into blood stream when needed

how does the skeleton provide leverage?

* muscles attach to bone (tendon)
* provide power when moving
* provides a lever system - muscles can pull to create movement

how does the skeleton weight bear?

* body weight is supported by skeleton
* bones are very strong and will support weight
* large forces applied during exercise, skeleton provides strength to prevent injury

how does the skeleton reduce friction across joints?

* synovial joints secrete synovial fluid that prevents bones from rubbing against one another
* reduces friction, pain and discomfort

what are the functions of long bones?

* Produce red blood cells, essential for o2 delivery.
* Produce white blood cells, fight off infections.
* Enable large movements, allowing increased speed or range of movement
* Acts as levers to generate more force on a system

what are the functions of short bones?

* Increase stability and reduce unwanted movement
* Weight bearing - help the body to hold balance and remain upright
* Absorb shock, such as when running

what are the functions of sesamoid bones?

* Ease joint movement, reduces friction
* Resist friction so movement isn’t slowed

what are the functions of flat bones?

* Protect vital organs to reduce injury
* Enable muscle attachments to create movement
* Produce blood cells (adults only)

describe the function of bone types when kicking a football.

* Long bone (femur) allows a large movement to increase force as the ball is kicked
* Sesamoid bone (patella) allows ease of movement at the knee
* Short bones (tarsals) support the body weight so the player remains upright
* Flat bone (pelvis) provides larger areas for muscle attachment

name the 3 different joint types

* fibrous
* cartilaginous
* synovial

what are fibrous joints?

* Joints that are fixed and allow no movements
* Sacrum, coccyx, cranium

what are cartilaginous joints?

* Slightly moveable joints
* Between the thoracic, lumbar and cervical vertebrae

what are synovial joints?

* Freely moveable
* Important in sport
* Shape of bone determines range of movement

what are the 6 different synovial joints?

hinge

condyloid

ball and socket

gliding

pivot

saddle

what is a hinge joint?

* Only allow forwards and backwards movement
* Examples : elbow and knee joint
* Sporting example : bicep curl

what is a condyloid joint?

* Allow forwards, backwards, side to side 
* Examples : wrist joint
* Sporting example : dribbling a basketball

what is a ball and socket joint?

* Allows movement in all directions
* Example : hip and shoulder joint
* Sporting example : running and throwing a javelin

what is a gliding joint?

* Allows movement over a flat surface in all directions but is restricted by ligaments
* Examples : carpals and tarsals
* Sporting example : netball jump when foot is pointing downwards

what is a pivot joint?

* Allows side to side, circle motions
* Example : kneck
* Sporting example : swimming

what is a saddle joint?

* Has concave (inward) and convex (outward) surfaces
* Allows back and forward movement
* Example : base of thumb
* Sporting example : gripping a tennis racket

what’s the function of the fibrous capsule?

An outer sleeve to help hold the bones in place and protect the joint

what’s the function of the synovial membrane?

Capsule lining that secretes synovial fluid to prevent bones rubbing

what is synovial fluid?

* Thick liquid
* Lubricates
* Reduces friction

what’s the function of the joint cavity / bursa?

Aka bursa, small fluid filled sac lined by synovial membrane and provides a cushion between tendons and bones

what’s the function of the articular cartilage?

Articular cartilage, located on ends of bones, smooth covering to stop bones from moving and keeps them in place

what’s the purpose of ligaments in relation to articulating bones?

offers stability

what is flexion? give some examples.

* Flexion is reducing the angle between the bone of a limb at a joint. 
* The muscles contract, moving joint into a bent position.
* Examples include bending arm into a bicep curl and bending knee to kick a ball.

what is extension? give some examples.

* The act of straightening limb to increase the angle at a joint


* Examples include straightening arm in a bicep curl and straightening knee after kicking a ball.

what is dorsiflexion? give some examples.

* An upward movement that occurs only at the ankle.


* Reduces angle at the ankle, pulls toes up towards lower leg
* Examples are helping to control a ball, pulling toes upward in a stretch and walking.

what is plantar flexion? give some examples.

* Increasing the angle at the ankle


* A movement that points the toes downward by straightening the ankle.


* Examples include jumping to shoot in netball, pointing the toes in a trampoline or dance routine and pointing toes to produce a good dive in swimming.

what is lateral flexion? give some examples

* Movement away from the body’s midline to allow the spine to move side to side.


* Increasing the angle between a joint and body part (side movement)


* Examples include moving neck sideways toward shoulder in warm up, side and hip stretch, and moving upper body sideways when performing a cartwheel.

what is horizontal flexion? give some examples

* Movement towards the midline of the body but the elbows face out to the sides (palms facing down).


* Examples include stretching the arms out, a discus thrower bringing the arm through to release the discus

what is horizontal extension? give some examples.

* Movements away from the midline of the body horizontally with elbows facing outwards (palms facing down).


* Examples include stretching the arms out, a discus thrower bringing the arm out to aid power to the release of the discus

what is hyperextension? give some examples.

* Outward movement beyond the normal anatomical position.


* Neck moves further away from chest, spine moves further away from pelvis.


* Examples could be when performing a dance or trampoline routine.

what is abduction? give some examples.

* Movement away from the body’s vertical midline.


* Examples could be performing a crucifix in a gymnastics routine or c completing a star jump.

what is adduction? give some examples.

* Movement towards the body’s vertical midline


* Examples could be returning to a standing position after a martial arts kick to the side of the body or pulling oars in rowing.

what is horizontal abduction? give some examples.

* Movement away from the midline of the body horizontally rather than vertically.


* Examples include cartwheels, preparing to throw a discus.

what is horizontal adduction? give some examples.

* Movement towards the midline horizontally rather than vertically.


* Examples include bringing arms in front of chest.

what is circumduction? give some examples.

* Circular conocial movement (controlled) 


* Example, shoulder joint during an overarm throw in cricket

what is rotation? give some examples.

* Circular movement of a limb where the limb turns round its long axis


* Example, rotation of neck when a swimmer comes up for a breath.

what are the 5 short term (acute) responses of the skeletal system to exercise?

* Produces more synovial fluid : joints are lubricated and protects bones during increased demands that are put on the skeletal system.


* Synovial fluid becomes less viscous (becomes thinner) : increases range of movement at a joint


* Synovial fluid produces increased nutrients to the articular cartilage.
* Bones increase mineral uptake


* Body absorbs calcium : increases bone density. Important as when more force is applied to bones they need to be strong enough to cope with the demands.

what are the 4 long term (chronic) responses of the skeletal system to exercise?

* Improved fitness and reduced health risks


* Increase in bone density, overtime will be more resistant to forces


* Ligaments will get stronger


* Ligaments stretch, more flexibility

what is arthritis?

Arthritis 

* Inflammation of the synovial joint causing pain and stiffness.
* Osteoarthritis - reduces cartilage tissue, bones rub together
* Exercise can help prevent arthritis, joints produce more synovial fluid - improves lubrication and reduces friction
* Stretching improves range of motion at a joint as it lengthens ligaments

what is osteoporosis?

Osteoporosis 

* Weakening of bones caused by lack of vitamin D
* As you age, bones become less dense and become brittle and fragile, more likely to break
* Exercise provides increased bone density, can help prevent
* Resistance training can also help prevent it - overloading skeletal system increases bone density

how does age affect the skeletal system?

Age 

* Skeletal system is a living tissue, constantly growing and repairing
* Exercising benefits you, however could cause harm in some children
* Child’s bones are still growing, too much force can damage epiphyseal plates that are found in the ends of long bones
* Damage can result in stunted growth

what is skeletal muscle?

Skeletal muscle 

* Attached to bones


* Striped 
* Voluntary muscle - under conscious and in your control
* Important for sport - attach to tendons and are responsible for movement
* Can contract - pull bones to create movement (lever system)
* Subject to fatigue during exercise

what is cardiac muscle?

Cardiac muscle

* Muscle tissue that is found in the walls of your heart
* Works continuously and is involuntary - controlled by the autonomic nervous system
* Has its own blood supply (coronary arteries)
* Contracts to help pump blood around the body
* Can get stronger
* Doesn’t fatigue during exercise

what is smooth muscle?

Smooth muscle

* Involuntary, controlled by autonomic nervous system
* Located in walls of digestive system and blood vessels
* Helps to regulate digestion and blood pressure
* Slow-contracting
* Can dilate and constrict vessels 

name all the muscles.

.

what’s the agonist?

contracting muscle

what’s the antagonist?

relaxing muscle

what’s a synergist?

muscle assisting the agonist

whats a fixator?

eliminates unwanted movement

what are antagonistic muscle pairs and give some examples

Antagonistic muscle pairs are muscles that work together in pairs to create movement, examples of antagonistic muscle pairs are-

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* Deltoid and latissimus dorsi at the shoulder
* Biceps and triceps at the elbow
* Glutes and hip flexors at the hip
* Quadriceps and hamstrings at the knee
* Gastrocnemius and tibialis anterior at the ankle.
* Internal and external intercostal muscles when ventilating

what happens during the pulling phase of a row?

* Agonist = posterior deltoid
* Antagonist = anterior deltoid


* Fixators = abdominals and obliques
* Synergists = pectorals

what happens during the upward phase of a bicep curl?

During the upward phase of a bicep curl,  the antagonistic muscle pairs are as follows

* Agonist = biceps
* Antagonist = triceps


* Fixator = rotator cuffs


* Synergists = brachialis 

what happens during the kicking phase of a football?

During the kicking phase of a football,  the antagonistic muscle pairs are as follows

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* Agonist = hamstring

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* Antagonist = quadriceps

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* Fixator = glutes

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* Synergists = gastrocnemius 

what happens during the downward phase of a press up?

During the downward phase of a press up,  the antagonistic muscle pairs are as follows

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* Agonist = triceps 

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* Antagonist = biceps 

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* Fixator = latissimus dorsi 

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* Synergists = deltoids

biceps (1.where, 2.what it acts on, 3.action, 4.example)

found in front upper arm

acts on elbow

flexion (bend arm)

bicep curl + pull up

triceps (1.where, 2.what it acts on, 3.action, 4.example)

found in back upper arm

acts on elbow

extension (straighten)

passing a netball

deltoid (1.where, 2.what it acts on, 3.action, 4.example)

Covers shoulder 

Shoulder \n Abduction (raises arm sideways)

First part of star jump

pectorals (1.where, 2.what it acts on, 3.action, 4.example)

Upper chest

Shoulder 

Adduction (brings arm across chest)

Breaststroke