PE 102: Musculoskeletal System & Core Exercises

Course Information

• A course in physical activities is towards health and fitness
• The course code is PE 102
• The course description is Physical Activities Towards Health and Fitness (Pathfit 2)
• The course is worth 2 units and has 40 hours of class
• The course pre-requisite is PE 101
• The course enhances core stability, muscle strength, and endurance through hands-on exercise programs
• It integrates exercise principles, setting realistic fitness goals, incorporating regular physical activity, and healthy eating habits

Module 2: Musculoskeletal System and Core Exercises

• The module comprehensively looks at the musculoskeletal system, underlining its important role in facilitating movement, and stability
• Expect to thoroughly understand the anatomy and functions of bones, muscles, tendons, ligaments, and connective tissues
• The module focuses on core exercises, highlighting their importance and benefits in maintaining strength and stability
• You will be guided to perform various core exercises effectively through a combination of practical sessions and theoretical insights. 
• These exercises will help improve posture and balance while preventing injury
• This module is intended to equip you with valuable skills for future careers in anatomy, physical therapy, or related fields

Learning Outcomes

• Understand the structure and function of the musculoskeletal system
• Take an active role in identifying the key components of the musculoskeletal system and their roles in movement and stability
• Learn the significance of core strength and its impact on fitness and health
• Demonstrate proper techniques for essential core exercises
• Develop and implement a core exercise routine to enhance physical performance and reduce injury risk

Activities and Challenges

• The text encourages you to play a scavenger hunt in a team to discover facts about the musculoskeletal system
• You will connect your previous knowledge of warm-up and cool-down routines to your learning of the musculoskeletal system by providing exercises
• You will also be challenged to craft a personalized sample exercise to develop key areas to improve muscle groups
• Test your balance and coordination with the Exercise Ball Relay Race
• You will navigate a course while balancing on an exercise ball
• You will execute a circuit of core exercises, 10 reps per set with 10 seconds rest between exercises.

The Musculoskeletal System

• A vital component of the body
• It is a network of bones, muscles, joints, ligaments, tendons, and other connective tissues
• Supports the body's structure, facilitates movement, and protects internal organs
• Maintains posture, enables locomotion, provides stability, and shields organs from external forces
• Is a hub for mineral storage, blood cell production, and metabolic regulation
• Understanding the musculoskeletal system is crucial for maintaining our health and well-being

Components of the Musculoskeletal System

• Bones
  • Provide structural support and stability
  • They are the rigid framework of the body
  • Bones protect vital organs
  • Facilitate movement
  • Store minerals (calcium/phosphorus)
  • They produce blood cells within bone marrow
  • Bones have a dense matrix of collagen fibers and mineral salts that provide strength and flexibility
• Bone Matrix
  • A combination of organic components (mainly collagen fibers) and inorganic mineral salts (primarily calcium phosphate)
  • This gives bones with both flexibility and strength
  • Osteoblasts- bone formation by secreting collagen
  • Osteocytes- maintain bone tissue by exchanging nutrients
  • Osteoclasts- bone remodeling and maintaining calcium homeostasis
• Microscopic structure
  • Organized into osteons or Haversian systems are cylindrical structures containing concentric layers of bone matrix called lamellae
  • Each osteon surrounds a central canal (Haversian canal) that houses blood vessels and nerves, facilitating nutrient and waste exchange
• Macroscopic Structures

  • Macroscopic features vary in size, shape, and density

  • The femur and humerus are typical consists of:

  • Diaphysis which is the shaft of the bone, compact bone surrounding a central medullary cavity filled with yellow bone marrow for fat storage

  • Epiphyses are the ends of long bones, of spongy (trabecular bone) covered by compact bone, and they contain red bone marrow

  • Articular Cartilage is a thin layer of hyaline cartilage covering epiphyses where bones form joints, reducing friction and allowing smooth movement

Functions of Bones

• Support: Provide structural support and maintain posture
• Protection: Encase and protect delicate organs
• Movement: Act as levers when muscles contract
• Mineral Storage: Serve as a reservoir for calcium and phosphorus
• Blood Cell Production: Bone marrow houses hematopoietic stem cells that produce blood cells

Types of Bones

• Long Bones
  • Structural support and rigidity
  • Act as levers when muscles contract
  • Red bone marrow within spongy bone is a site of hematopoiesis
• Examples of Long Bones
  • Femur
    • The longest and strongest bone, for support and posture
    • It is a lever for thigh and buttocks muscles
    • Muscles like the quadriceps and hamstrings attach via tendons
    • They help protect the hip joint and blood vessels/nerves
  • Humerus
    • Connects the shoulder to the elbow
    • Provides structural support and stability
    • Facilitates movement at shoulder and elbow joints and a lever for upper arm muscles
    • The proximal end forms the glenohumeral joint for arm movement
    • The distal end forms the elbow joint with the radius and ulna
    • It helps protect the brachial artery and radial nerve
  • Radius and Ulna
    • The radius is on the thumb side, the ulna on the pinky side
    • The radius supports the forearm and allows flexion/extension
    • The distal end articulates with carpal bones at the wrist joint for hand movements and pronation/supination
    • The ulna runs parallel to the radius supporting the forearm
    • It helps stabilize the elbow joint. Both facilitate movements like gripping and lifting
• Short Bones
  • Give a cube like/boxy appearance
  • Have a spongy bone interior covered by compact bone
  • They allow for gliding/rotational movements
• Examples of Short Bones
  • Carpal Bones
    • Carpal bones transmit forces generated by muscles in the forearm and hand
    • The bones allow for hand movements, and sensory/motor function
• Tarsal Bones
  • Provide a foundation for weight-bearing and locomotion
  • They allow for ankle joint movement -Flat Bones: Flat bones aid in processes such as muscle cell production, and muscle attachment -Skull and facial bones protect the brain attach muscles of the head and neck and connect the cranal vault which supports the muscles -Facial Bones help support the eyes, nose, airways and supply attachments that aid muscle movements -The Sternum (Breastbone) protects the heart and lungs and the ribs which serve as an anchor, it connects with the ribs from 1-7 -Ribs are important flat bones which facilitate respiration -Scapulae support the shoulder joints stability.
• Irregular Bones play a critical part of bone structure and assist with daily activities -Vertebrae (backbone) supports posture, spinal cord and aids with movement.

Cartilage

• Cartilage provides a smooth surface for joint movement and cushions bones against impact
• Is composed of cells called chondrocytes, embedded within a matrix of collagen fibers and proteoglycans
• Has 3 types:

1. Hyaline which is found at the end of bone joints
2. Elastic contains more elastin
3. Fibrocartilage providing strength

Influence of Cartilage

• Age affects resilience
• Physical Activity affects nutrient exchange
• Nutrition supports cartilage regeneration
• Overuse can damage joints

Joints

• Synovial cavity fluid important for mobility, movement, bones.
• Joints fall in 3 broad categories

1. Fibreous are made of connective tissue important for joining bones in the skull
2. Cartilaginous are formed via the connection of joints Synovial are characterized as cavities of bones full of Synovial fluid which enables multiple types of movement

Types of Synovial Movement

• Hinge joints are important aiding directional movement
• Ball-and-Socket joints permit movement to the spine and shoulder regions
• Gliding and Sliding are important to writs
• Pivot joint aid is rotational movement
• Saddle Joints aid in thumb movement and
• Exercise improves function, reduces inflammation and aids in stability.

Stabilizing Joints

• Strength around joints improves circulation, and reducing weight
• Alignment of good posture can help reduce stress

Skeletal Muscles

• Aid in force, movement and digestion
• They comprise of multiple muscle bundles
• Skeletal muscles support the musculoskeletal system by bones, tendons and ligaments.
• They move the back when you want it too

Structures of Skeletal Muscles

Fibre types are intricate to moving at times, including the use of force which is required by several processes

1. Type 1 (Slow Twitch Fibers ) aids posture
2. Type lla Fast-Twitch oxidative supports swimming
3. Type llb (Fast Twitch Glycolytic) aids weight lifting