PE ♡ Muscle and Bone Strengthening Activities

Hiromu Inada

• 87 years old

• Japanese citizen

• started his career when he was 65 years old

• according to the Guinness Book of World Records

• the oldest triathlete to complete the Ironman World Championship

triathlon

• swim 3.86 kilometers

• bike for 180.25 kilometers

• run a full 42.19 kilometers

osteopenia

• weakening of the bones

• reduction of bone mass

osteoporosis

• when bones continue to lose mass a more complicated bone disease called could develop

• makes bones thin and easy to break

sarcopenia

skeletal muscles may also start to deteriorate

skeletal muscles

• muscles attached to the bones

• responsible for all the movements of the body

musculoskeletal system

• provides framework and structure to the body

• muscles and bones are part

• together with the other connecting tissues and fibers, allow you to perform essential movements

musculoskeletal disease

prone to bone fracture and other injuries

Weight-bearing activities

• physiological stimulus for bone metabolism and bone formation

• if loading on the bone increases, the bone will remodel itself to become stronger (Julius Wolff)

Weight-bearing activities (examples)

• Walking, jogging, and running

• Stair climbing, hiking, etc.

• Jumping rope

• Dancing

• Sports such as basketball, volleyball, badminton, soccer, etc.

Resistance exercise

• strength-training activities that make muscles work against a weight or force

• increase muscles mass and strengthens bones

Resistance exercise (examples)

• Free weights (exercises that use dumbbell, kettlebell, barbell, etc.)

• Weight machine exercise

• Suspension equipment exercise

• Resistance band exercise

• Body weight exercises (squats, push-ups, planks, etc.)

Gary Calabrese

• physical therapist

• young adulthood and middle age are the best time to engage in muscle and bone-strengthening exercise

• to preserve muscle and bone strength