Module 1 Flashcards
What does the axial skeleton include?
Skull, spine, ribs, sternum
What does the appendicular skeleton include?
Shoulder girdle, upper limbs, pelvic girdle, lower limbs
Name the bones in the hand
Carpals, metacarpals, proximal phalanges, intermediate phalanges, distal phalanges
Name the bones in the foot
Tarsals, metatarsals, proximal phalanges, middle phalanges, distal phalanges
What are the 6 functions of the skeleton?
- Framework
- Movement
- Protection
- Soft tissue attachment
- Production
- Storage
What are the 5 types of bones?
- Long bone
- Short bone
- Flat bone
- Irregular bone
- Sesamoid bone
What is the diaphysis?
This is the shaft of the bone. This is compact bone and it’s role is to support.
What is the epiphysis?
These are the ends of the bones and they are mainly cancellous bones. They are the primary sites for bone growth and also involved in the production of red blood cells.
What is the epiphyseal line?
This is a region connecting the diaphysis and the epiphysis together. It’s a layer of subdividing cartilaginous cells where growth in the length of the diaphysis occur.
What is the articular (hyaline) cartilage?
This is a layer that covers the ends of the articulating bones along with synovial fluid in order to reduce friction and for smoother movement.
What is a compact bone?
Compact bones are hard and heavy therefore a dense material. It is the hard outer structure of the skeleton. These are made up of units called lamellae which are sheets of collagen aligned in a parallel pattern which gives it its strength. Compact bones are supplied with oxygen and nutrients through a blood supply within the structure called Haversian canals/osteons.
What is a cancellous bone?
These bones are a lot less dense and are normally at the ends of the bones and is surrounded by compact bone. This is where blood cells are created.
What is the periosteum?
This is a protective layer that covers the bones. It contains nerves, blood vessels and bone producing cells and are also point of attachment for tendons.
What is the medullary cavity?
This is the space within the diaphysis and contains fatty yellow marrow which is composed of adipose tissue which is useful for energy reserves.
What is the endosteum?
This is a connective tissue deep within the bones. It’s a thin vascular membrane that lines the inner surface of the bone that forms the medullary cavity.
What are the bone formation cells and their roles?
Osteoblasts - bone forming cells
Osteoclasts - bone destroying cells
Osteocytes - osteoblasts matured into bone cells
Explain how a lack of calcium could lead to osteoporosis
Calcium is involved in the skeletal system however in many other functions too such as muscle contractions, regulating fluid balances and transmission of nervous impulses. Bones act as calcium reservoir depending on the amount they can store and releases it. However, if there is not enough calcium in the body the bones will release it which can lead to osteoporosis.
Explain osteoporosis
Bone remodelling is a balanced activity of osteoblasts and osteoclasts. Normally there would be a decrease in osteoblasts activity meaning there will be a drop in bone growth and also would lead to gradual loss of bone density.
What are the causes of osteoporosis?
- Poor diet lacking minerals and vitamins
2. Overtraining
What is a joint?
A joint is the location where two or more bones meet. The purpose of joints is to allow movement.
What are the 3 types of joints and explain them?
- Fibrous - immovable and joined by fibrous tissue rich in collagen fibres.
- Cartilaginous - slightly moveable and joined by cartilage.
- Synovial - freely movable and the most common type of joint in the body.
Explain the synovial joint structure
Synovial joints are freely moveable articulations. In these joints the bony surfaces are covered by articulate cartilage and connected by ligaments lined by synovial membrane. The bones of the synovial joints are covered in a layer of hyaline cartilage at the epiphysis with a smooth slippery surface to allow smooth joint movement, reduce friction and absorb shock during movement.
What are the 4 characteristics of synovial joints?
- Ends of bones are covered by hyaline cartilage
- Enclosed by ligaments for stability
- Surrounded by fibrous capsule
- Capsules lined by synovial membrane containing synovial fluid for lubrication
What are the 6 synovial joint types?
- Gliding/Plane
- Hinge
- Ball and socket
- Saddle
- Condyloid/ellipsoid
- Pivot
Explain vitamins
We get vitamins from plant foods or animals that have eaten plant foods. We also synthesise vitamins in the digestive tract. Vitamins are organic compounds that can be classified as water soluble and fat soluble.
Describe water soluble vitamins
Vitamins B and C are water soluble which means that you need to consume them daily. This is because the body is unable to store water soluble vitamins in a meaningful amount so you need to consume them regularly. Any excess will be eliminated through urine. This is why an excess of vitamin C can make the urine look a greeny colour. Too much vitamin C can also increase the acidity levels in the digestive and urine systems which could lead to an upset stomach. Biotin is also produced by a bacteria in the digestive tract.
Describe fat soluble vitamins
Vitamin A, D, E and K are fat soluble vitamins meaning they are transported and utilised in the presence of fat. They don’t need to be consumed as regularly this is because the body is able to store them. A diet lacking fat could lead to deficiency of these vitamins. The production of steroid hormones such as testosterone and oestrogen require plentiful amount of vitamin A.
Explain minerals
Minerals are organic compounds that are present in the earth which food grows in. The plants absorb the minerals and we eat them. Minerals roughly make up about 4% of overall body weight and just like vitamins they are essential for health and well-being. Minerals can be divided up into two; macro and trace minerals.
What functions do minerals aid in the body?
- Muscle contractions
- Regulate fluid balance
- Bone formation
- Nerve function
What does the Total Fitness consists of?
- Physical fitness
- Skill related fitness
- Medical fitness
- Nutritional fitness
- Mental/emotional fitness
- Social fitness
What does the physical fitness consists of? Explain each
Muscular Strength - strength is the ability to generate force against a resistance. It helps with everyday tasks and also has a positive influence on bone mass.
Muscular Endurance - this is the ability of the muscles to generate lower levels of force for an extended period of time. It’ll help with daily tasks as well as good posture.
Cardiovascular Fitness - this is the ability of the heart and lungs to take in, transport and utilise oxygen in the body. CV fitness can be improved by doing low to moderate intensity exercises for an extended period of time e.g. swimming or jogging.
Flexibility/Mobility - flexibility is the ability to move the joint through a wide but healthy range of motion. The health and fluidity of movement of a joint is mobility. They’re both essential for musculoskeletal function and a good posture.
Body Composition - this is the relationship between fat and lean body weight. It is influenced by diet, exercise and general lifestyle.
What does the skill related fitness consists of? Explain each
Reaction time - is the ability to react quickly to a stimulus. Reaction time depends on the sensory and motor nerves working together.
Power - is the ability to generate force rapidly. Strength has no speed component e.g. doing a heavy eccentric squat. Whereas power is generating force quickly e.g. a vertical jump.
Speed - is about the quickness of movement wether it be running or throwing a jab in boxing etc. Speed can be developed through training but limited due to dominant muscle fibre types.
Agility - is the ability to move quickly and change directions quickly and at high speeds. Generally athletic.
Coordination - is the ability to move multiple limbs harmoniously and accurately.
Balance - is the ability to keep the centre of mass over the base of support e.g. standing on one leg or doing a handstand.
Proprioception - the ability to sense where the limbs are placed just be feel. E.g. maintaining a neutral spine without seeing the back.
What 10 factors influence health/fitness?
- Age
- Gender
- Somatotype (physique type)
- Activity level
- Diet
- Stress
- Fatigue/illness
- Physical disabilities
- Drugs
- Environment
What are the short and long term effects of exercise on the cardiovascular system?
Short term effects
- Increased heart rate
- Increased blood temperature
- Increased blood pressure
- Increased stroke volume
- Vasodilation
Long term effects
- Decreased resting heart rate
- Increased stroke volume
- Ventricular hypertrophy
- Decreased risk of heart diseases/attacks
- Increased cardiac output
- Increased contraction strength
What are the effects of exercise on the blood vessels/blood chemistry?
- Increased blood lipid profile
- Increased blood volume
- Increased haemoglobin levels
- Decreased systolic/diastolic blood pressure
What are the short and long term effects of exercise on the respiratory system?
Short term effects
- Increased breathing rate
- Increased tidal volume
- Increased blood supply to lungs
- Increased oxygen uptake
Long term effects
- Increased vital capacity
- Increased functional capacity during exercise
- More efficient diffusion of respiratory gases
- Improved integrity of respiratory muscles
What are the effects of exercise on the metabolic function?
- Increased insulin sensitivity
- Reduced body fat
- Increased metabolic rate after exercise
- Increased maximal oxygen uptake-VO2 max
What are the effects of exercise on the psychological changes?
- Decreased depression
- Improved self image
- Increased feeling of achievement
- Distraction from daily routine
What are the short and long term effects of aerobic exercise on the skeletal system
Short term effects
- Increased synovial fluid production
- Increased range of motion at joints
Long term effects
- Increased bone mass
- Stronger ligaments
What are the short and long term effects of aerobic exercise on the muscular system?
Short term effects
- DOMS
- Blood pooling
- Vasodilation
- Blood pumped to working muscles
Long term effects
- Improved muscular efficiency
- Increased glycogen/creatine stores
- Increase of number and size of mitochondria
- Increased enzymatic functions in muscle cell
- Increased capillarisation of the muscles
What are the short and long term effects of resistance training on the muscular system?
Short term effects
- Blood polling
- DOMS
- Blood pumped to working muscles
- Vasodilation
Long term effects
- Increased glycogen/creatine stores
- Increased tendon strength
- Increased capillarisation
- Increased glycolitic activity
- Increase in cross sectional size of muscle
- Decreased nervous inhibition to strength and power
What are the posture corrective exercise modalities?
- Use free weights/cables rather than fixed machines
- Do compound and functional exercises
- Full range of movement
- Do exercises standing/unsupported
Name the anatomical positions and describe them
Anterior - front view Posterior - back view Medial - closer to mid line Lateral - farther from mid line Superior - above Inferior - below Proximal - closest to point of attachment Distal - farthest from point of attachment Superficial - close to surface of body Deep - away from surface of body
What are the three plane movements?
- Saggital plane
- Frontal plane
- Transverse plane
Describe the saggital plane
- It passes through the body from the front to back
- Dividing the body to left and right
- Moves through the medio-lateral axis
- The movements are flexion and extension
- Exercise examples include flexion and extension movements
Describe the frontal plane
- Passes through the body from left to right
- Dividing the body into anterior and posterior
- Moves through the anterior-posterior axis
- The movements are abduction and adduction and spinal lateral flexion and extension
- Exercises examples are abduction and adduction movements
Describe the transverse plane
- Passes through the body in parallel line
- Dividing the body in top and bottom
- Moves through the longitudinal axis
- The movements are rotation, pronation and supination
- Exercise examples are rotation movements
