Musculoskeletal

Health
 Objectives
Learn the structures of musculoskeletal system.
Discover how muscle functions during exercise and the
differences in fiber types and their impact on physical
performance.
Examine how strength is gained through resistance
training.
Learn what causes muscle soreness and how to prevent
it.
Discover how to design and tailor a resistance training
program to the specific needs of an individual.
Identify the risk factors for sustaining a musculoskeletal
injury while engaging in physical activity.
(continued)
 Objectives
Know what structures can be involved in a soft tissue
injury and what can be done to avoid these injuries.
Understand how to apply the RICE principle to treat a
soft tissue injury when an injury occurs.
Understand the various types of arthritis, their risk
factors, and ways to prevent and manage them.
Understand what osteoporosis is and identify ways to
reduce the risk of developing it.
Understand how to avoid and recover from low back
pain or low back injuries.
 Content
PHYSICAL ACTIVITY ON MUSCLES &
BONES
Muscular control of Movement
Neuromuscular Adaptations to Resistance
Training
Musculoskeletal Injuries
PHYSICAL ACTIVITY ON JOINTS
SOFT TISSUE INJURIES
BONE INJURIES
 Muscles And How They Move

Smooth muscle Skeletal muscle

Cardiac muscle

Figure 11.1 Different muscle types

 Voluntary muscles (front)

1. Deltoids
2. Bicep
3. Pectoralis

4. Abdominal
muscle
5. Quadricep

Figure 11.2 Muscles of the front.

 Voluntary muscles (back/rear)

1. Trapezius
2. Tricep
3. Latissimus dorsi
4. Gluteal muscle

5. Hamstring
6. Gastrocnemius

Figure 11.3 Muscles of the back.

Body movements

Figure 11.4 Terms of movements.

Voluntary muscles

Figure 11.5 Voluntary muscle contractions.

 Team work
Voluntary muscles work in pairs. They are called
antagonistic muscles.
Agonist The muscle that is contracting, also called
the Prime Mover.
Antagonist The muscle that is relaxing is called the
antagonistic muscle).
Synergist It helps the prime mover.
by adding extra force
by reducing undesirable movements
fixator a type of synergist that holds a bone firmly in place
 Muscle action during elbow flexion
The antagonistic
muscle to the
bicep is the
triceps. When
the bicep
contracts, the
triceps relaxes
and vice versa.

Figure 11.6 The action of agonistic, antagonistic, and synergistic muscles during elbow flexion.
 Muscle fibres
Two different muscle fibres:
Slow twitch muscle fibres: Contract slowly, but keep
going for a long time.
Fast twitch muscle fibres: Contract quickly, but
rapidly get tired.
 Muscle Biopsy
w Hollow needle is inserted into muscle to take a sample.
w Sample is mounted, frozen, thinly sliced, and examined
under a microscope.
w Allows study of muscle fibers and the effects of acute
exercise and exercise training on fiber composition.

Figure 11.7 A muscle biopsy needle is inserted into the muscle to remove a sample of muscle tissue.
 Slow- and fast-twitch fibers

FTb ST

FTa

Figure 11.8 A photomicrograph showing ST and FT muscle fibers.

 Slow or Fast Twitch?

Fast Twitch Slow Twitch

- Explosive events such - Endurance events
as: such as:
Vault in gymnastics Marathon
100m sprint 1000m Swim
Cycling (Tour de
Shot putt France)
Discus Rowing
50m Swim
Neuromuscular Adaptations to Resistance
Training

Strength gains from

resistance training
Muscle soreness
Designing resistance
training programs
 Strength gains from resistance
training

Measuring Muscular Performance

Strengththe maximal force a muscle or
muscle group can generate.
Powerthe product of strength and the speed
of movement.
Muscular endurancethe capacity to sustain
repeated muscle actions.
One-Repetition Maximum (1-RM) the
maximal weight an individual can lift just once.
 Strength gains from resistance
training (continued)
Resistance training programs can produce a 25% to
100% improvement in strength within 3 to 6 months.
Early gains in strength appear to be more influenced by
neural factors. Long-term strength increases are largely
the result of muscle fiber hypertrophy.
Once your goals for strength development have been
achieved, you can reduce training frequency, intensity,
or duration and still prevent losses in strength gained
for at least 12 weeks. However, you must continue
training with a resistance maintenance program that
still provides sufficient stress to the muscles.
 Muscle soreness

Acute Muscle Soreness

occurs late during or immediately after an
exercise bout.
results from an accumulation of the end
products of exercise in the muscles
usually disappears within minutes or hours
after exercise
 Muscle soreness (continued)
Delayed-Onset Muscle Soreness (DOMS)
also called muscle fever, is the pain and stiffness felt
in muscle several hours to days after unaccustomed or
strenuous exercise. DOMS is felt 12 to 48 hours after a
strenuous bout of exercise.
results primarily from eccentric action
is associated with damage or injury within muscle
may be caused by inflammatory reaction inside
damaged muscles
may be due to edema (accumulation of fluid) inside
muscle compartment
 Muscle soreness (continued)
Reducing Muscle Soreness
Reduce eccentric component of muscle action
during early training.
Start resistance training at a low intensity,
increasing gradually
Massage, hot baths or a sauna may help
somewhat.
Begin with a high-intensity, exhaustive bout of
eccentric-action exercise to cause much
soreness initially, but decrease future pain
 Designing resistance training
programs

Consider different dynamic training programs.

Perform a training needs analysis.
Select appropriate resistance levels.
Decide on single sets versus multiple sets.
Design a training program using periodization.
Assign specific forms of resistance training
depending on the sport or desired results.
Resistance Training Actions
Static (isometric)
actions
Dynamic actions
w Free weights
w Eccentric training
w Variable resistance
w Isokinetic actions
w Plyometrics
Electrical stimulation
training
Figure 11.9 Types of muscle action
Needs Analysis
w What muscles need to be trained?
w What method of training should be used?
w What energy system should be stressed?
w What are the primary sites of concern for injury
prevention?
Selecting the Appropriate Resistance

Strengthfew reps and high resistance (6RM)

Muscular endurancemany reps and low
resistance (20RM)
Powerseveral sets of few reps and moderate
resistance; emphasize speed of movement
Muscle sizemore than 3 sets of 6RM to
12RM loads; short rest periods
Periodization

w Changes in exercise stimulus over a specific period to

keep an individual from overtraining
w Cycle of five phases: four active phases followed by one
active recovery phase
w Each phase gradually decreases volume and gradually
increases intensity
Did You Know?

Muscle will atrophy (waste away)

without the stimulus of regular muscular
contractions produced by physical
activity.
Resistance training can benefit almost
everyone, regardless of his or her sex, age,
level of athletic involvement, or sport.
Effects of bed rest vs space flight

Figure 11.9 Body changes following 30 days of bed rest.

 Effects of Physical Activity
on Muscle
Human
Physical activity Skeleton

has numerous
positive
physiological and
anatomical effects Axial Skeleton Appendicular
(80) Skeleton
on bone. (126)

Bone health,
principally through
the maintenance of
bone mass, is Skull (28)
Cranial & facial (22)
Torso (52)
Throat (1)
Upper Extremity (64
Should (4)
Lower Extremity (62)
Pelvic (2)
Ear (6) Chest (25) Arm and forearm (6) Leg (8)

enhanced by Vertebral (26) Hand (54) Foot (52)

physical activity.
 Musculoskeletal Injuries

Appropriate therapeutic exercise is a

necessary component of recovery from
musculoskeletal injury or surgery.
Risk Factors for Musculoskeletal Injuries
Excessive body weight
Previous injuries
Structural faults
Level of aerobic fitness
Aging
Preventing Musculoskeletal Injuries

Warm up sufficiently.
Begin slowly.
Dont overstrain.
Use proper form.
Use good equipment.
Listen to your body.
 PHYSICAL ACTIVITY ON JOINTS
Joint Structures

Joints connect bones.

Most joints are diarthrodial, or synovial
(Other two main types of joints: fibrous joint
[immoveable], cartilaginous joint [partially
moveable]).
Cartilage contributes to joint function.
Hyaline (articular) cartilage
Fibrocartilage
Three types of joints

Figure 11.10 Types of joints.

Typical Synovial Joint

Figure 11.11 The structure of the knee joint.

 Ligaments

Ligaments connect bone to bone.

Ligaments help stabilize joints.
Ligaments, muscles, and tendons
contribute to the range of motion of a joint.
 Joint Diseases

Osteoarthritis
Age, obesity, previous injury to a joint, faulty joint
alignment, and physical activity contribute.
People with osteoarthritis should avoid exercises
with high-impact loading.
Rheumatoid arthritis
Immune system and genetics play a role in acquiring
the disease.
Physical activity can help manage the disease.
 SOFT TISSUE INJURIES
Types
Ligament injuries
Muscle injuries
Tendon injuries
Bursa injuries
Overuse injuries
 Common Names
of Soft Tissue Injuries

Charley horse
Groin pull
Jumpers knee
Shin splints
Tennis elbow
Golfers elbow
Shoulder impingement Figure 11.12 Ligament Sprain
and Muscle Strain
 Treatment of Soft Tissue Injuries
(RICE or PRICE)

R: Rest
I: Ice
C: Compression
E: Elevation
 Protection

Protect the patient from further injury by

stabilizing the injured area and keep others
and hazards clear.
Don't play when injured.
 Don't Play When Injured

Playing when hurt can lead

to an even worse injury, one
that might sideline you for a
long time.
See a doctor for your
injuries, when necessary,
and follow his or her advice
about how and when to
return to practice and play.
 Rest

Stop all activities that can worsen the injury.

Use crutches or a cane if walking causes
pain.
 Ice
Apply an ice pack to help minimize swelling
caused by injured tissues bleeding and
leaking fluids.
Ice is most effective when
applied immediately after the injury,
left in place for 15 to 20 minutes, and
reapplied every 1.5 to 2 hours during the first 72
hours.
Will cause sensations of cold, tingling or
pins and needles, aching, and numbness.
 Compression
Apply an elastic bandage after icing to
further minimize swelling.
Compression is most effective when
the wrap is started at a point farthest away from the
heart and applied with even tension in a spiral,
overlapping manner
there are no gaps left between each spiral;
the wrap is applied with more pressure at the point
farthest away from the heart and then with
progressively less pressure; and
the wrap is used until swelling is gone.
Start Wrapping Farthest Away
From the Heart
Wrap in a Spiral
 Elevation
Elevate the injured area above heart level as
much as possible to reduce swelling.
Elevation is most effective when
used along with a compression bandage, and
continued for several days.
 R.I.C.E

>48 hrs later, physical therapy such as

ultrasound, shortwave/microwave diathermy,
massage, acupuncture etc.
 BONE INJURIES

Fractures
Osteoporosis Risk Factors
Low Back Pain
 Osteoporosis Risk Factors
That Cant Be Altered

Caucasian or Asian
Female
Older than 45 years
Family history of osteoporosis
Underweight or small frame
 Osteoporosis Risk Factors
That Can Be Altered

Abnormal levels of estrogen (females) or

testosterone (males)
Inadequate calcium and vitamin D intake
Physical inactivity
Cigarette smoking or alcohol intake
Use of corticosteroids or anticonvulsants
Amenorrhea or anorexia nervosa
Normal Bone and Osteoporotic Bone
 Low Back Pain
Structure and Function of the Back
Vertebral column has five regions.
Vertebral discs are between each vertebral
bone.
Vertebral column has four distinct curves
that absorb shock.
Posture is important.
Some lumbar lordosis is essential for a healthy back.
Too much or too little lumbar lordosis causes back
problems.
 Causes of Low Back Pain

Soft tissue injuries

Disc problems
Facet joint problems
 Risk Factors for Low Back Pain

Age
Race
Heredity
Presence of other diseases
Diet and fitness level
Smoking
Occupational risk factors
 Treating Low Back Pain

Ice
Bed rest (if necessary; only 1 or 2 days)
Physical activity
 Preventing Low Back Pain

Use correct sitting and standing posture.

Use correct lifting techniques.
Carry loads properly.
Strengthen back and abdominal muscles.
Wear comfortable (low-heeled) shoes.
Choose a chair with good back support.
Wear your backpack over both shoulders.
If you carry a book bag over one shoulder,
switch arms regularly.
Correct and Incorrect
Lifting Technique