Post on 28-Dec-2015
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 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