Triple - The Healthy Performer - Blog 2 - 07/03/16

Today, we watched an educational video on the skeletal and muscular systems in the body. We did this in order to gain a better understanding of how our bodies work which helps us target which areas of our bodies we want to improve.

Below is the research I collated from the video:

Skeletal System

• skeleton is a support structure and the framework of the body.
• Humans have endoskeletons (skeletons in their body), while crustaceans have exoskeletons (skeletons outside their body)
• Skull protects the brain, pelvis cradles internal organs, ribs protect lungs and stomach
• Bones are a reservoir of minerals
• There are 206 bones in the body and there are four types - long, short, flat, irregular (those who don't fit the other categories e.g. pelvis)
• Skull, ribs and spine are the parts of the Axial Skeleton
• Pelvis, arms, hands, legs, feet and shoulders are part of the Appendicular Skeleton
• Types of joints include:
• Fiberous - fibres join the bones
• Cartlilaginous - cartilage joins bones
• Bony - bones merge with age
• Syvonial - lubed up joints
• Pivot, ball and socket joints can move in all directions (Shoulders)
• Hinge joints can only move in one direction (Elbow)
• Saddle joint can only move in two directions (thumbs)
• Types of bone:
• Osteocytes - communicate changes in the bone
• Osteoblasts - produces hard callus
• Osteoclasts - removes any excess bone and callus
• Osteogenic - differentiate and develop into other bone cells (the stem cells of bones)
• Hematoma - blood leaked in bones when broke
• Joints are held together by muscles, tendons and ligaments
• Tendons connect muscle to bone and ligaments connect bone to bone

Muscular System

• Muscles generate heat and support balance (Abs and back support balance)
• Voluntary muscles are muscles you can control for everyday functions such as walking and moving arms
• Involuntary muscles are muscles you can't control such as the beating of your heart and digestion
• There are five types of muscle:
• Fusiform - spindle, starts thin at the ends and gets thicker towards the centre (e.g. biceps)
• Parallel - equally wide through the entire muscle (e.g. thigh)
• Convergent - fan shaped (e.g. pectorials)
• Pennate - feather shaped
• Uni - all attached from 1 side (e.g. palmar interosseous)
• Bi - all attached from 2 sides (e.g. rectus femoris)
• Multi - all attached from multiple sides (e.g. deltoids)
• Circular - around openings (e.g. mouth, eyes)
• Larynx supports speech
• Muscles work together not individually
• Agonist and Antagonist - example: Biceps curl – the biceps is the agonist muscle causing the movement and the triceps are the antagonist muscle working in opposition to the biceps.
• Flexors and extendors support head movement.

We were asked to conduct some additional research into different nutrients, vitamins and minerals and how they contribute to making our body healthier. This will help us target different areas of our fitness.

Carbohydrates: Carbohydrates are the main energy source for the brain. Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars.

Fats: Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Twenty to 35 percent of your daily intake should come from fat. Sources include omega-3-rich foods like fish, walnuts and vegetable-based oils.

Protein: Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Sources include meat, beans and egg.

Vitamins:

• Vitamin C - important in immune system (e.g. oranges/strawberries)
• Vitamin A - important for healthy skin (e.g. broccoli/carrots)
• Vitamin B1 - important for energy metabolism (e.g. whole grains/kidney)
• Vitamin B2 - important for vision (e.g. poultry/fish)
• Vitamin B6 - important for cell growth (e.g. liver/nuts)
• Vitamin B12 - important for red blood cells (e.g. yoghurt/clams)

Minerals:

• Sulphur - found in protein molecules (e.g. meats/egg)
• Magnesium - important for making protein (e.g. nuts/seeds)
• Phosphorus - important for healthy bones (e.g. meat/fish)
• Chloride - needed for stomach acid (e.g. table salt/soy sauce)
• Sodium - important for fluid balance (e.g. bread/milk)
• Potassium - needed for muscle contraction (e.g. whole grains/legumes)
• Calcium - important for healthy bones (e.g. milk/canned fish)
• Iron - needed for red blood cells (e.g. red meats/shellfish)
• Zinc - needed for making protein (e.g. whole grains/vegetables)
• Manganese - part of many enzymes (e.g. widespread in foods)