Unit 3 Notes PDF

Unit 3 Notes Movement and Coordination Functions of the Skeletal System - Has 5 main roles - Support, protects internal organs, allows your body to move, and stores and produces materials Support and Protection - Your skeleton gives your body its basic shape - Center of the...

Unit 3 Notes Movement and Coordination Functions of the Skeletal System - Has 5 main roles - Support, protects internal organs, allows your body to move, and stores and produces materials Support and Protection - Your skeleton gives your body its basic shape - Center of the skeleton is the backbone or spine - Made up of 33 bones called vertebrae - Many of the bones in your body protect vital organs - Ribs and breastbone - Heart and lungs - Spine - Spinal cord - Skull - Brain Storage and Production of Materials - Bones store essential substances - Phosphorus and calcium - Breastbone and part of the thigh bone produce blood cells Development of Bones - Bones undergo change throughout your whole life - A newborn’s skeleton is made mostly of cartilage - A tough supportive tissue that is softer and more flexible than bone - By young adulthood most of this cartilage is replaced by bone in a process called ossification - Calcium and phosphorus are deposited into the bone making it hard - Only cartilage left in body is the outer parts of the ears and nose Joints - Joints are where two or more of your bones come together - Joints allow for movement and protect bones from friction and force - Bones are held together at joints by strong, fibrous bands called ligaments - Protects bones where they meet Eating well - As kids, they are suppose to take in an adequate amount of calcium and phosphorus - This will maximize their size and strength - If significant mineral loss happens it can lead to osteoporosis - A condition in which bones become weak and break easily - Vitamins A,C,D and minerals potassium and magnesium are also important for bone health Avoiding Bone Injuries - Fracture/break in the bone is the most common - Simple fracture, the bone may be cracked or completely broken in two or more pieces - Compound fracture, the broken ends of the bone pierce the skin - Splints and casts are usually used to help heal the bone - Occasionally, surgery is required Avoiding Joint injuries - Sprains - Overstretched or torn ligament - Dislocations - The ends of the bones in a joint are forced out of their normal positions - Shoulder, finger, hip - Torn cartilage - Serious damage to the cartilage between the bones in a joint - Knee is the most common place - Overuse injuries - When an activity is performed too often or too strenuously, joints may be become irritated and inflamed - Most common in shoulders, knees, and elbows Types of Muscles - The body has three types of muscles that perform different functions - Smooth, cardiac, and skeletal muscles Smooth Muscles - Is an involuntary muscle that causes movements within your body - They are in your esophagus and intestines to push food through your digestive system - In your blood vessels to help circulate your blood Cardiac Muscles - Is an involuntary muscle that is found only in the heart - Allows for the heart to beat and pump blood Skeletal Muscles - Are the muscles that you control to do activities - They are attached to the bones of your skeleton - Tendons hold the muscles to the bones Working Your Muscles - Cardio workouts improve the endurance of a muscle - how long it can contract without tiring - Lifting causes the muscles to thicken and increase in strength - Taking in the proper nutrients can help increase the growth of muscles Avoiding Muscle Injuries - Strains or pulled muscle - A painful injury that may happen when muscles are overworked or stretched too much or too quickly - Tendonitis - Overuse of tendons may lead to painful swelling and irritation - Tennis elbow is a form on tendonitis in the forearm - Excessive use of handheld devices can also lead to tendonitis Preventing Muscle Cramps - Muscle cramps are strong, uncontrolled muscle contractions - Massaging the area of the cramp, stretching, and drinking plenty of water and electrolytes What is the Nervous System? - It receives information about what is going on inside and outside the body. Then it processes the information and forms a response to it. Neurons - Carry messages, or impulses, from one part of the body to another. - Sensory Neurons - Information about your external and internal environment is gathered by your sense organs or other parts of your body - Interneurons - Located only in the brain and spinal cord - Pass impulses from one neuron to another - Motor Neurons - Send nerve impulses to muscles and glands Central Nervous System - It is the control center of the body - Includes the brain and the spinal cord Brain - A moist, spongy organ that weighs about 3 pounds - Has three major regions - Cerebrum - Makes up 85 percent of the brain’s weight - Receive messages from sense organs, control movement, memory, communication, and reasoning - Divided into two sides: the left side controls the right side and vise versa - Cerebellum - Coordinates the body’s movements and helps keep balance - Brain stem - Controls many of your body’s involuntary actions, such as breathing, sneezing, and your eyes’ reaction to light The Spinal Cord - Thick column of nerve tissue that links the brain to most of the nerves in the peripheral nervous system - Sends nerve impulses throughout the body Reflexes - Automatic response to your environment Avoiding Head Injuries - Concussion is a bruise like injury to the brain - May feel drowsy, confused, nose bleeds, vomit, lose consciousness - A severe brain injury from trauma, disease, or drugs could possibly result in a coma - Prolonged period of deep unconsciousness Avoiding Spinal Cord Injuries - Paralysis - The loss of the ability to move or feel some part of the body - Where the paralysis may happen depends on where the spinal cord was injured Cardiovascular and Respiratory Health Functions of the Cardiovascular System - Delivering Materials - Heart will continually pump blood in your blood vessels to the materials needed to survive - Removing Waste - Transports waste like carbon dioxide to the lungs to be exhaled - Fighting Disease - Helps attack microorganisms that cause disease and also seal cuts The Heart - Each side of the heart has two chambers: Atrium and Ventricle - The atria receive blood entering the heart. Blood flows from the atria to the ventricles, which pump blood out of the heart Heartbeat - The heart has two main phases - The heart relaxes and fills with blood, then it contracts and pumps the blood out - Makes a lub-dub sound from the valves opening and closing - The rate at which your heart muscles contract is regulated by the pacemaker - A small group of cells in the wall of the right atrium - When inactive the average heart rate is about 70-80 bpm Blood Vessels - The body has three main types of blood vessels: Arteries, Capillaries, and veins - Arteries - Blood vessels that carry blood away from the heart - Most carry oxygen-rich blood - Capillaries - Smallest blood vessels in the body - Takes oxygen and other nutrients through the body - When cold they go to the surface of the skin and keep heat in the body and when warm they expand and allow excess heat to leave the body - Veins - Large, thin-walled blood vessels that carry blood to the heart - Skeletal muscle contractions help to squeeze blood back toward the heart Blood Pressure - The force with which blood pushes against the walls of your blood vessels - Normal blood pressure - 90/60-119/79 - Low blood pressure - Less than 90/60 - High blood pressure - 140/90 or greater; these people have hypertension - 120/80-139/89; these people have prehypertension Blood - Plasma - Liquid component of the blood - Carries waste products to the kidneys for removal - Red Blood Cells - Cells that carry oxygen from the lungs to all the parts of your body - Contains hemoglobins which is an iron containing substance that oxygen binds with - White Blood Cells - Protect you against diseases and foreign substances - Larger than red blood cells - Platelets - Cell fragments that play an important role in the blood clotting process - When cut, platelets stick to the edge of the cut and release proteins called clotting factors - Clotting factors and other plasma proteins form a net of fibers across the cut Blood Types and Transfusions If you have A B AB O blood type You can receive A and O B and O A, B, AB, and O O blood types Hypertension - Someone who has a blood pressure of 140/90 or greater - Damages blood vessel walls due to the increased force of the blood - Also known as the “silent killer” because most people have no symptoms - Only way to know your blood pressure is high is to get it measured - Can sometimes be controlled with weight loss, exercise, and a low sodium diet; in most cases medicine is necessary Blood Cholesterol - Body produces cholesterol to be used as a component of cells, hormones, and nerve tissue - Take in cholesterol when you eat animal products - Contains two types of lipoproteins - Low-density and high-density lipoproteins Low-Density Lipoproteins - Carry cholesterol to body tissues for use or storage - LDL is called the bad cholesterol because it may become a component of plaque - A substance that builds up in the artery walls - If the level of LDL in your blood stays high, you could develop atherosclerosis - A condition in which an artery wall hardens and thickens due to plaque buildup High-Density Lipoproteins - Pick up excess cholesterol from body tissue and artery walls and carry it to the liver - Called “good cholesterol” because it cleans your arteries - The liver excretes the excess cholesterol in bile, which is eventually eliminated from the body Other Cardiovascular Disorders - Heart Murmur - An extra sound during the normal heartbeat - Often disappears over time without treatment - Almost half of all children are diagnosed with a heart murmur - Arrhythmia - Irregular heartbeat Keeping Healthy - Teens should be exercising for at least 60 minutes a day - Strengthens the heart - Blood pressure may decrease - Stress levels may lower - Diet - Limit intake of fried or processed foods - Eating oatmeal, beans, fresh fruit, and fresh vegetables - Limiting salt intake - Avoid smoking - Reduces risk of having a heart attacks Respiratory System - Responsible for bringing oxygen from the outside environment into the body - Removes carbon dioxide from the body The Pathway of Air Gas Exchange - Alveoli - Where gases are exchanged between the air and the blood - This includes oxygen and carbon dioxide The Breathing Process - Inhalation - When you breathe in, rib muscles pull the ribs up and out - At the same time the diaphragm flattens - Diaphragm is a dome shaped muscles that lies below the lungs - Exhalation - When you exhale, the diaphragm moves upward - The rib muscles relax and the ribs drop Living With Asthma - About 16 million adults and 7 million children live with asthma in the US - Asthma is a disorder in which respiratory passageways become inflamed - Attacks can range from irritating to life threatening - Common asthma triggers include - Pollen, exercise, tobacco smoke, pet dander, dust mites, mold, cold air, perfumes Exercise and Lifelong Fitness Physical Activity - Any movement that requires your large muscle groups to work - Teens need about 60 minutes a day - Physical benefits - Cardiovascular system - Weight maintenance - Bone strength - Balance and coordination - Psychological benefits - Endorphins - Chemicals that block pain messages from reaching your brain cells - Responsible for making body feel good Components of FItness - Cardiorespiratory Endurance - Your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise - Muscular Strength - The ability of a muscle to produce force - The amount of weight you can lift is also one way to measure - Muscular Endurance - The ability of your muscles to work for an extended time - Developing muscular endurance requires repeated actions over an extended period of time - Flexibility - The ability to move a joint through its entire range of motion - Body Composition - The amount of fat tissue in your body compared to the amount of lean tissue, such as muscle and bones Physical Activity Pyramid Types of Physical Activity - Aerobic Exercise - Ongoing physical activity that raises your breathing and heart rate - Swimming, running, brisk walking, and cross-country skiing - Anaerobic Exercise - Intense physical activity that lasts for a few seconds to a few minutes - Lifting weights, push-ups, and sprints - Isometric Exercise - An exercise on which muscles contract but very little body movement takes place - Planks, wall sits, calf raise and hold - Isotonic Exercise - Involves contracting and relaxing your muscles through the full range of a joint’s motion - Pull-ups, bicep curls, and lunges - Isokinetic Exercise - Muscles contract at a constant rate - Squats, leg extensions, and rowing Planning a Fitness Program - Lifelong Fitness - The ability to stay healthy and fit as you age - Define Long-Term Goals - Define Short-Term Goals - Develop Your Fitness Plan Long and Short-Term Goals - Define Long-Term Goals - Choose activities that you enjoy and can continue as you age - Vary your activities from day to day. Allows for lower risk of injury and reduce boredom - Combine exercise with social activities - Define Short-Term Goals - Goals need to be specific to what you want to grow in - Time frame also needs to be realistic - Ex: Increasing your cardiorespiratory endurance. Do this by playing basketball, brisk walking, or swimming Developing Your Fitness Plan - Once you have decided on you goals and what you want to achieve then you will develop a fitness plan based on your current schedule and fitness level - Health - If you have health problems like diabetes or asthma, work with a doctor or trainer to make an appropriate workout plan - Budget - Do the activities you want to do require a fee - Where you live - What activities are appropriate for where you live and will you have to make changes when the seasons change FITT Formula - Frequency - How many times a week you should be working out based on your goals - Intensity - Reaching your target heart rate. - The talk test is a good way to know if you are working out at the proper level - If you are so out of breath that you can’t talk then your workout is to intense; if you can sing while working out then it is probably to easy - Time - When starting it should be lower amounts of time but as you continue to workout then the times should be getting longer. - Type - To help prevent boredom you should work on cross training - Cross training is participating in a wide variety of activities Monitor and Alter - Using charts or spreadsheets is a great way to track your progress - People who tend to track their progress usually stick it out more and continue to do it - Don’t expect results right away. It does take time to see results - If workouts have become to easy, then it may be time to alter them - This could be either adding more weight or reps, it could also be adding more time to what you are doing Phases of Exercise - Warmup - It should be 5 to 10 minutes of a mild exercise like running or walking - Stretching should also be done during this time - It should include some of the same motions as your workout but slower - The workout - Following the FITT formula will help lead to a proper workout - It is important to not do back to back days of the same muscle group; your muscles need time to recover and rebuild - Cooldown - It should be at least as long as your warmup - Doing a mild exercise to help bring the heart rate down - Stretching can also help prevent muscle and joint soreness Exercising Safely - Medical Care - Helps to get a checkup before starting an exercise program to make sure there are no underlying problems - Also you should go to the doctor if you have any injuries or pain that doesn’t go away - Safety Equipment - Make sure to use the proper equipment for the exercise you are doing - Clothing should not be loose-fitting to avoid injury - Footwear should not be open toed and should fit right - Protective gear should be worn to prevent major injury especially in contact sports Checking Your Surroundings - Make sure to avoid busy roads when running or biking - Try using a road that is well lit up and isn’t used as much - Make sure to keep volume down on your headphones to be able to still hear what is going on around you Weather Considerations - The proper clothing should be worn based on the weather - Wear sunscreen when outdoors for long periods of time - Wear hat and gloves when it's cold outside to keep in warmth Proper Water and Food Intake - You should be drinking 16 ounces of water 1 to 2 hours before you exercise - This will help prevent dehydration - Dehydration can lead to a dangerous rise in body temp, muscle cramps, and unnecessary strain on the heart - Unless you workout for over an hour, you don’t need to drink anything other than water - Products like protein bars are essential after working out for a long period of time to get proper nutrients Avoiding Harmful Substances - Dietary Supplements - Any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet - Unless prescribed by a doctor, taking these supplements can be harmful for the body. All that is needed is changing what foods you eat to achieve the proper amount in the body - Anabolic Steroids - Taking these are illegal unless prescribed by a doctor - Usually only prescribed if someone has a muscular disorder - Can be harmful to the body if not used right Overtraining - If you exercise too intensely or for too long without allowing enough time to rest - The first sign is by become fatigued a few hours after the workout - Other signs include nausea, loss of appetite, and irritability - If you experience any of these, reduce the intensity and length of the workout Sports-Related Injuries - Overuse of a tendon can lead to tendonitis - Overuse of a bone can lead to stress fractures - Allowing time to rest and recover is important before using a muscle group again - Following the R.I.C.E. steps are good to recover - R stands for Rest - I stand for Ice - C stands for Compression - E stands for Elevation Personal Care The Teeth and Gums - 4 types of teeth - Incisors - cut food into bite-sized pieces - Premolars - crush and grind food - Molars - crush and grind food - Canines - tear and slash food - Enamel cover the tooth and is the hardest material in your body - Gums fit tightly around the neck of each tooth like a collar, holding it firmly in place Structural Problems - Malocclusion - When the upper and lower teeth do not meet up properly - Also known as an underbite or overbite - Impacted Wisdom Teeth - This is where the wisdom teeth grow in when there isn’t enough space in the mouth - They are then surgically removed - If not removed, it can cause serious gum infections Caring for Your Teeth and Gums - Healthy Diet - Eat a well-balanced diet that is low in sugar - Limit your intake of sports drinks, which contain acids that ruin your teeth’s enamel - Brushing your teeth - Your mouth is full of plaque and by brushing your teeth you can remove plaque - You should also brush your tongue to remove food particles - Flossing - Dental floss removes food and plaque from areas that a toothbrush cannot get - Preferably floss before bed - Wearing a mouthguard - In contact sports, it is a good idea to wear a mouthguard Dental Checkups - Having regular checkups about twice a year can help prevent problems that are painful or hard to treat - Because of checkups, the number of cavities in children are down Skin - Provides protection - Protects the organs and tissues beneath the skin - Keeps important fluids in the body - Temperature regulation - Skin produces respiration to help regulate body temperature - Blood vessels will widen to cool down and narrow to keep heat in - Information gathering - Nerves in the skin provide information to the central nervous system about outside factors like pressure, pain, and temperature Caring for Your Skin - Preventing skin damage - Getting to much sun can lead to wrinkled, leathery, and discolored skin - Can also lead to getting skin cancer like melanoma - Leading cause of death for skin cancer - Important to wear sunscreen to protect from the UV rays - Monitor moles - If you see an increase in the size of a brown spot or a weirdly shaped mole then you should get it checked out - If it continues to grow it could lead to skin cancer Treating Acne - Acne forms when excess oil and dead cells plug a hair follicle - Hormones, heredity, and stress are some factors that cause acne breakouts - It is bad to scratch or pop pimples because of the bacteria in your nails - It can make your acne worse - If your acne becomes bad enough, seek out a dermatologist Your Hair - Caring for your hair - Frequent brushing of the hair will remove excess dirt and make your hair shine - Shampooing your hair removes dirt and oil buildup in the glands - If washed to frequently, hair can become dry and brittle - Dyeing or highlighting your hair may also cause dryness and brittleness - Hair problems - Head lice are small insects that live on the scalp and lay eggs - The best way to prevent head lice is to not share combs, brushes, or hats Your Nails - Caring for your nails - Clipping and filing your nails will keep them smooth and healthy - Biting or picking at your nails can cause infections and breaks in the skin - Nail problems - Ingrown nails are when the nail grows into the skin - If not treated properly, it can cause infections Benefits of Sleep - The brain sorts the information learned from the day - The healing of body tissue - Helps the immune system function properly - May help prevent some diseases, like diabetes The Sleep Cycle Sleep Disorders - Insomnia - Difficulties falling asleep or staying awake - Can be caused by stress or some physical problems - Sleep apnea - A disorder in which a person stops breathing for short periods during sleep and then suddenly resumes breathing - This may happen 20 to 30 times per hour and they won’t even know it - The person may be extremely tired during the day Teens and Sleep - Teens need about an average of 9 hours of sleep each night - Some tips to make sure you are getting enough sleep: - Go to bed and wake up at the same each day, even on weekends - Avoid bright lights at night - Avoid caffeine after noon - Exercise regularly - Avoid all-nighters - If you can’t sleep, get up and go something relaxing until you feel tired