Y10 - Power in Motion - CAT 1

Five primary functions of the skeletal system

Support, protection of vital organs, movement, blood cell production, and mineral storage.

Axial skeleton

The central core bones of the body, including the skull, vertebral column, and rib cage.

Appendicular skeleton

The bones of the upper and lower limbs, shoulder girdle, and pelvic girdle.

Long bones

Bones that are longer than they are wide, acting as levers for movement (e.g., femur, humerus).

Short bones

Cube-shaped bones that provide stability and weight bearing with limited motion (e.g., carpals, tarsals).

Flat bones

Broad, thin bones that protect delicate internal organs and provide broad areas for muscle attachment (e.g., cranium, sternum).

Irregular bones

Bones with complex, specialized shapes that do not fit other structural categories (e.g., vertebrae).

Sesamoid bones

Small bones embedded within tendons to protect the tendon from wear and increase leverage (e.g., patella).

Fibrous joints

Immovable joints held together by dense connective tissue with no joint cavity (e.g., skull sutures).

Cartilaginous joints

Slightly movable joints connected entirely by cartilage with no joint cavity (e.g., intervertebral discs).

Synovial joints

Freely movable joints characterized by a fluid-filled cavity and joint capsule (e.g., knee, shoulder).

Ball-and-socket joint

A multi-axial synovial joint permitting movement across all three anatomical planes (e.g., shoulder, hip).

Hinge joint

A uni-axial synovial joint permitting movement strictly in one plane (flexion and extension).

Pivot joint

A uni-axial synovial joint permitting rotation around a single longitudinal axis (e.g., radioulnar joint).

Tendons

Inflexible fibrous connective tissues that attach muscle to bone to transmit movement forces.

Ligaments

Strong fibrous connective tissues that connect bone to bone to stabilize joints.

Articular cartilage

Smooth tissue covering bone ends in synovial joints to absorb shock and prevent friction.

Agonist muscle

The primary working muscle that contracts and shortens to cause a specific movement.

Antagonist muscle

The opposing muscle that relaxes and lengthens to permit the agonist's contraction.

Reciprocal inhibition

The neurological reflex process where the antagonist muscle is signaled to relax when the agonist contracts.

Acute injury

An injury occurring suddenly from a specific, identifiable traumatic event or sudden force.

Overuse injury

An injury developing gradually over time due to repeated low-level impact without sufficient recovery.

RICER protocol

Immediate treatment sequence for acute soft tissue injuries: Rest, Ice, Compression, Elevation, Referral.

No HARM protocol

Precautionary rules to prevent additional swelling in the first 48–72 hours: No Heat, No Alcohol, No Running, No Massage.

RAMP warm-up framework

A structured warm-up sequence: Raise (heart rate), Activate (muscles), Mobilise (joints), Potentiate (sport-specific intensity).

Flexion

Movement that decreases the angle between two bones at a joint.

Extension

Movement that increases the angle between two bones at a joint.

Abduction

Movement of a limb laterally away from the body's midline.

Adduction

Movement of a limb toward the body's midline.

Plantar flexion

Movement that points the foot or toes downward away from the shin.

Dorsiflexion

Movement that pulls the foot or toes upward toward the shin.

Circumduction

Movement of a limb in a circular pattern combining flexion, extension, abduction, and adduction.

Pronation

Rotation of the forearm turning the palm downward or backward.

Supination

Rotation of the forearm turning the palm upward or forward.

Inversion

Tilting or turning the sole of the foot inward toward the body's midline.

Eversion

Tilting or turning the sole of the foot outward away from the body's midline.

Rotation

Turning a bone or body part around its own longitudinal axis.

Hyperextension

Extending a joint beyond its anatomical position or normal range of motion.

Plantar flexion

Anatomical movement: Pointing toes in ballet or diving

Flexion

Anatomical movement: Bicep curl upward phase

Extension

Anatomical movement: Bicep curl lowering phase

Abduction

Anatomical movement: Raising arms sideways in a star jump

Adduction

Anatomical movement: Returning arms to sides in a star jump

Circumduction

Anatomical movement: Softball windmill pitch or butterfly stroke arm movement

Pronation

Anatomical movement: Turning palm face-down to type on a keyboard

Supination

Anatomical movement: Turning palm face-up to hold water or coins

Rotation

Anatomical movement: Turning head side-to-side to check traffic

Dorsiflexion

Anatomical movement: Pulling toes upward toward shin when landing on heels

Inversion

Anatomical movement: Rolling onto the outer edge of the foot

Fracture

A complete or partial break in the continuity of a bone structure.

Dislocation

An injury where the bones of a joint are forced completely out of their normal anatomical alignment.

Strain

Stretching or tearing injury to a muscle or tendon.

Sprain

Stretching or tearing injury to a ligament.

Compound Fracture

A bone fracture where the broken bone pierces through the skin, creating an open wound.

Simple Fracture

A bone fracture where the bone breaks internally without puncturing or tearing the skin.

Acute Injury

An injury occurring suddenly from a specific, identifiable impact or high-magnitude force.

Chronic Injury

An injury developing gradually over time due to repetitive physical stress without adequate recovery.

Direct Injury

An injury caused by an external blow or collision from an opponent, piece of equipment, or surface.

Indirect Injury

An injury caused by internal forces generated within the body, such as intense muscle contraction or rapid direction changes.

Hard Tissue Injury

An injury affecting the bony skeletal structures or teeth, such as fractures or bone chips.

Soft Tissue Injury

An injury affecting non-bony body structures, such as muscles, tendons, ligaments, skin, or cartilage.

Tennis Elbow

A classic example of an overuse/chronic soft tissue injury caused by repetitive wrist extension.

Ankle Inversion Injury

A classic example of an acute ligament sprain caused by rolling the foot inward.

Torn Hamstring

A classic example of an acute muscle strain caused by forceful contraction or overstretching during a sprint.

Dislocated Shoulder

A classic example of an acute joint injury where the humerus head pops out of the glenoid fossa.