GR. 12 FITNESSGR. 12 FITNESSHealth Unit 1Health Unit 1

Mr. Mackay

LEARNING GOALSLEARNING GOALS Skeletal System:

Structure & Function Adaptations to Training

Joints: Basic Joints & Movement

Muscular System: Structure & Function Adaptation to Training

Energy Systems: Types and Function Adaptations to Training

Skeletal SystemSkeletal System• Made up of all the bones, teeth and

connective tissue of the body.– Ligaments, tendons, cartilage

• Adult has 206 bones, children 300.

• Skeleton provides:– Support: Holds up body– Protection: For organs, brain, spinal cord– Movement: Provides structure for muscles to

move body.

SKELETAL REGIONSSKELETAL REGIONS

• Axial Skeleton: Main torso:– Skull, ribs, sternum,

Vertebrae

• Appendicular Skeleton: Extremeties– Limbs, pelvis, shoulders

ANATOMY OF BONEANATOMY OF BONE• Outer Layer: Made of

compact bone. Very dense and hard.

• Inner Layer: Spongy bone.• Medullary Cavity: Bone

marrow produces new blood cells.– Osteoblasts work to build new

bone.

• Bones made of calcium (hard) and collagen (soft).

BONE HEALTHBONE HEALTH

• Diet: Food with calcium & protein.• Exercise: Helps to densify bones and

make them stronger.• Protection: Use protective equipment

when participating in risky activities.

EXERCISE ADAPTATIONEXERCISE ADAPTATION• When loaded, bone is strained and breaks

down where stressed.• Osteoblasts, along with protein and calcium,

work to strengthen the bone at the stress points.

• Calcification occurs and the bone is strengthened…densified.

• Cortical bone of the appendicular skeleton densifies more than spongy bone.

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EXERCISE ADAPTATIONEXERCISE ADAPTATION• Minimal Essential Strain (MES) is the

threshold amount of stress applied to bone necessary to elicit growth of new bone.

• Force > MES is required to signal osteoblasts production.

• MES = ~1/10 of breaking force.

• Training effects have a positive relationship to bone density.

EXERCISE ADAPTATIONEXERCISE ADAPTATION• Specificity of Loading: Exercises that

target desired areas of strength gains and associated bone loading.– Upper Body: Bench Press, Shoulder press

• Compound Exercise: Promotes greater osteogenic stimuli. Compound movement consists of multi-joint structural loading and varying force vectors. – Cleans, deadlift, squats

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EXERCISE ADAPTATIONEXERCISE ADAPTATION• Progressive Overload: Greater than

normal loads force greater MES, more adaptation, greater bone densification.– 65% - 75% - 90% (12 reps, 8 reps, 3 reps)

• Variations in Exercise: Body adapts quickly to exercise. Program should provide variations to exercises.– Bench Press, dumbbell, incline, blast

straps, etc.10

SYNOVIAL JOINTS• Freely Moveable

• Motion dictated by the shape of the bones in the joint and by supporting soft tissue. e.g., muscle attachments and joint capsules (ligaments)

• Movements are described traditionally by the actual direction the bones move.

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SYNOVIAL JOINT

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SYNOVIAL JOINTS

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SYNOVIAL JOINT MOVEMENT

• Flexion: Closing of a joint angle.

• Extension: Opening of a joint angle.

• Abduction: Sideways movement away from body.

• Adduction: Sideways movement towards body.

• Internal / External Rotation: Rotation of a bone along its axis.

• Circumduction: Combination of 4-movements to create circular motion at ball-and-socket joint.14

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