A HEALTHY ACTIVE LIFESTYLE AND YOUR SKELETAL SYSTEM

DANNY CIPRIANI The England Rugby Player is involved in one of the most physically punishing sports.

His SKELETON is essential for his safety when he plays sport: during a tackle his rib cage protects his vital organs. His muscles pull and moves his bones

BY THE END OF THIS UNIT YOU WILL BE ABLE TO:

Describe the FUNCTIONS of the skeletal system 2) Explain the movement possibilities at a JOINT 3) Understand how regular exercise can benefit the skeletal system.
1)

STARTER (Discuss in pairs)

What do you think is the most important function of the skeletal system? Why? What is a joint? What are the different types of movement that can occur at the joints Can you think of injuries that might happen to the bones and joints when taking part in sport?

THE SKELETAL SYSTEM (What is it? What does it do?)

The skeletal system is all bones in the body. It maintains the bodys shape and supports it, keeps it in position and provides a structure to which muscles are attached.

It has 3 main functions:

1) 2) 3)

MOVEMENT SUPPORT PROTECTION

MOVEMENT
Where bones MEET they form joints,

which act as levers.

Tendons attach the bones to muscles,

enabling a variety of movements

SUPPORT

The skeleton supports the body in a variety of positions standing up, lying down It also supports other more complicated positions.

E.G Tom Daley does a handstand before starting his dives

The bones and skeletal system give the body shape The skeleton acts as a framework for the body

PROTECTION

The CRANIUM protects the SKULL The SPINE or VETEBRAL COLUMN protects the SPINAL CORD. The RIBS protect the HEART and LUNGS

PETR CECH a goal keeper had his skull damaged during a football match. His cranium protected a severe injury to his brain

EXAM QUESTION
One function of the skeleton is to enable movement. i) State another function of the Skelton (1) ii) Give an example of the use of this function when participating in physical activity(1)

ANSWERS
I) II)

Function / Protection / Support Example: cranium protects the brain, gives us upright posture for running

TOM DALEY How these functions work together

MOVEMENT takes place to allow him to walk up steps, preparing him for dive SUPPORT Tom takes up a handstand position before diving so he is supported upside down PROTECTION As he hits the water his cranium protects his head

JOINTS AND MOVEMENT

The structure of joints 1)A joint is where 2 or more bones meet 2)To prevent pain caused by bones rubbing together the ends of bones in a SYNOVIAL JOINT are covered with CARTILAGE or HYALINE CARTILAGE. 3) This is surrounded in SYNOVIAL FLUID 4) Cartilage is ELASTIC and acts as a CUSHION 5) Surrounding the Joint is a tough CAPSULE, which produces the fluid to LUBRICATE the joint

MOVEMENT AT A JOINT
HINGE JOINTS : ELBOW JOINT Allows arm to bend (FLEX) or straighten (EXTEND) E.G. curls in the weights room or eating!
1)

2) The BICEPS flexes the arm and the TRICEPS extends the arm

Knee joint
1) 2)

Largest joint The TIBIA is hinged on the FEMUR so that the leg can be bent or straightened E.G A footballer bends the knee preparing to kick the ball (FLEXION) and then straightens to strike the ball (EXTENSION)

3) The joint can be slightly rotated 4) Two strong, short ligaments prevent the bones from sliding apart (CRUCIATE LIGAMENTS) 5) Footballers often damage this ligaments in hard tackles

BALL AND SOCKET JOINTS (The Shoulder and Hip)

The head of the long bone e.g. the humorous or femur is shaped like a ball and fits into a socket in the shape of a cup These bones are covered in cartilage and held together by ligaments The shoulder joint has more movement than the hip The shoulder and to a lesser extent the hip can perform: FLEXION / EXTENSION / ADDUCTION / ABDUCTION / ROTATION

In backstroke what movement can the shoulder do?

Types of synovial joints

HOW TO WORK OUT MOVEMENT AT A JOINT

If the angle of the joint is getting smaller then the movement is FLEXION If the angle at the joint is getting bigger then the movement is EXTENSION If the movement is taking away from the body then the movement is ABDUCTION If the action is adding to the body then the movement is ADDUCTION If the movement is around then the movement is ROTATION

NAME THE TYPE OF SYNOVIAL JOINT AT A / B/ C and MOVEMENT

Sporting movement

Joint and movement analysis

Analyse the joint movements involved in these two sports actions.

EMPICS Ltd

Plantar Flexion = increases the angle at a joint e.g. pointing toes Dorsi Flexion = decreases the angle at a joint e.g. bringing your toes up towards your knees

EXERCISE AND THE SKELETAL SYSTEM

The effects of exercise and physical activity on bones

Bones grow and strengthen until 18 Regular exercise helps bones become strong Exercise makes bones heavier (increases DENSITY) Ligaments (which attach bone to bone) and tendons (which attach bone to muscle) become thicker and stronger This increases flexibility and allows more power in movement Young people who do too much exercise or run may cause bones to grow unevenly.

THE IMPORTANCE OF WEIGHT BEARING EXERCISES

Bones become lighter with age Strength and density is gradually reduced If too much is lost it can cause a weak skeleton or bones to break easily OSTEOPOROSIS Weight bearing exercise e.g. aerobics, walking, running, tennis puts pressure on certain bones, increasing their strength NOT swimming, cycling etc

INJURIES TO THE SKELETAL SYSTEM AND THE IMPORTANCE OF DIET

INJURIES TO BONES
FRACTURES

A fracture is a cracked or broken bone A fracture can occur from a severe blow or severe twisting or wrenching of a joint The symptoms include pain and possibly an inability to move it. The injury may be tender, have swelling and bruising later The bone may look dis-formed or you could hear the break.

CLOSED FRACTURE The skin over the break is not damaged COMPOUND FRACTURE The broken bone protrudes through the skin

This is a more serious fracture and there is risk of infection

SIMPLE FRACTURES

Take place in one line with no displacement to the bone They include greenstick fractures, where the bone is only partly broken These are common at the wrist e.g. running relays and using the walls to turn in sports halls Also common in children, whose bones are soft and less likely to break completely

STRESS FRACTURES

Often referred to as overuse injuries Result of muscles becoming fatigued and unable to absorb shock Can occur when increasing the amount of exercise too rapidly or by playing on unfamiliar surfaces

e.g. switching from a soft grass tennis court to a hard court

Stress fracture can be caused by poor or ill-fitting shoes Stress fractures occur mainly through weight bearing exercises e.g. basketball, road running, tennis Rest is essential between exercises to allow bones and joints to recover Stress fractures are also linked to osteoporosis in old age and anorexia/bulimia

INJURIES TO JOINTS
TENNIS AND GOLFERS ELBOW:

Overuse injuries to the tendons at the elbow joints Tennis elbow is pain on the outside of the elbow Often caused by using a racket with the wrong size grip Golfers elbow is pain on the inside of the elbow

DISLOCATION

When a bone at a joint is forced out of its normal position, as a result of a hard blow The sign is deformity and swelling of the joint which is locked into position They are very painful If in doubt treat as a fracture

SPRAINS: A Sprain is a damaged ligament

A common sprain is a twisted ankle in

football, hockey and rugby.

It means that the foot has been inverted

or turned inwards, tearing the ligaments which hold the bones of the ankle joint together

EXAM QUESTION (2008)

What type of injury is a twisted ankle? a) Fracture b) Deep bruising c) Strain d) Sprain

EXAM QUESTION (2008)

What type of injury is a twisted ankle? a) Fracture b) Deep bruising c) Strain d) Sprain

TORN CARTILAGE

Cartilage is firm elastic substance found at the end of bones of a synovial joint Tearing at the knee for example can be caused by pivoting on one foot If cartilage has been torn the sufferer will fall to the ground The inside of the knee will be painful and the knee joint is likely to be bent

TREATMENT FOR INJURIES

(Minor injuries follow RICE major injuries like a dislocation or fracture, seek medical help.) THE RICE PROCESS: REST 2) ICE 3) COMPRESSION 4) ELEVATION
1)

REST Stop playing or training ICE Use a bag of peas, ice cubes act and apply pressure to the injury Do not do for too long as can damage skin The cold provides some pain relief and limits swelling (which can slow don the healing process) by reducing blood flow to the injured area COMPRESSION Use pressure to hold the ice pack on the injury This should limit the swelling and provide pain relief ELEVATION Raise the injury and keep it raised to reduce swelling

EXAM QUESTION (June 2008)

Which of the following sports would be treated using RICE? Fracture Concussion Sprain Hypothermia

a) b) c) d)

EXAM QUESTION (June 2008)

Which of the following sports would be treated using RICE? Fracture Concussion Sprain Hypothermia

a) b) c) d)

DIET AND THE SKELETAL SYSTEM

Eating a balanced calcium-rich diet helps bones to grow and increase in intensity The best sources of calcium are milk, cheese, yoghurt Vitamin D is essential to growth and maintenance of healthy bones, also helps with the absorption of calcium Smoking too much can also have a toxic effect on bones

PRACTICE EXAM QUESTIONS

What body tissue adds stability to the knee joint? (1) John is training for rugby and he dislocates his shoulder. Explain what dislocation is. (1) Which injuries would normally be associated with badminton ? (1) Which of these nutrients aids bone development ? (1) Fibre / Minerals / Carbohydrates