Skeletal System
Transcript: There are three functions of the skeletal system, they include: Movement: Where bones meet they form joints, which act as levers. Where as tendons attach bones to muscle allowing a variety of movement. Support: The bones and the skeletal system give the body shape, the skeletal system supports the body in a variety of different ways. Protection: This is when the skeletal system protects the organs from damage, a good example of this is the sternum If you are trying to make your bones stronger there are many things you should do, they include: The 4 weight-bearing exercises: Tennis, Aerobics, jogging and walking. Having lots of calcium and vitamin D. And finally exercise as this will help avoid Osteoporosis. Osteoporosis is when your bones become more brittle (weaker), its more likely to occur when your older. Things that are bad for your bones are: Smoking Alcohol Caffeine Sedentary life (LAZY) R.I.C.E Rest: Reduce or stop using the injured area for 48 hours. If it is a leg injury you may want to stay off it completely. Ice: Put on a ice pack on the injured area for 20 minutes at a time. Use a cold pack that has been wrapped up in a towel as this numbs the pain and reduces swelling. Compression: Wrap the injured area with bandages, as this allows blood not to escape. Elevation: Keep the injured area elevated above the heart, this also reduces blood loss. A simple fracture: means the bone is cracked but then skin is NOT broken A compound fracture: means the bone is broken and IT IS sticking out A green stick fracture: A small crack, it is very common in young children as their bones are very springy. A stress fracture: is an incomplete fracture of the bone, it could be caused by unusual repeatable stress such as running on the ground to much. Golfer or tennis elbow: you might get this if you use: a bad technique or wrong size equipment. Dislocation: when the bone is pulled out of the joint, if it is not at a joint it is not dislocated. Sprained/twisted ankle: this is when ligaments have been pulled out of their ligaments, they involve ligaments rather than muscles and tendons Skeletal System Adduction Abduction Stretching/FlexingAll major muscles/joints10 minutes1 N/A Leg ExtensionQuadriceps15270 lbs. Leg PressQuadriceps, Hamstrings, Gluts152100 lbs. Leg CurlsHamstrings15240 lbs. Standing Calf RaisesGastrocnemius, Soleus, Plantaris152100 lbs. Groin Poppers Hip Adductor Hip PoppersHip Abductor Back Extension Spinae Sit Ups/Crunches Abdominals Torso Rotation Obliques Arm Curls Biceps Wrist Curls Wrist Flexors/Extensors Lat Pull Down Lattissimus Dorsi, Rhomboids, Biceps Shoulder PressDeltoids, Triceps Rowing Lattissimus Dorsi, Rhomboids, Trapezius, Deltoids Bench Press Pectorals, Deltoids, Triceps. Neck-stension Neck Flexors/Extensors. Cool-down/Light Stretching & FlexingBody and Mind
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