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Level 2 - Fitness Instructor > Skeletal System > Flashcards

Skeletal System Flashcards

1
Q

What are bones?

A

They are calcified tissue connected by a series of joins.

There are 206 in an adult skeleton

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2
Q

What are cartilages?

A

Dense, fibrous tissue that is able to withstand compression forces.
Absorbs impact shock and reduces friction at joints.

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3
Q

Name the 3 main types of cartilage

A

Hyaline, elastic and fibro

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4
Q

Name the bone in the head

A

Cranium

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5
Q

Name the bones from the neck to the hips

A

Clavicle
Scapula
Sternum
Ribs
Spine

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6
Q

Name the bones from the shoulder to the hands

A

Scapula
Humerus
Radius
Ulna
Carpals
Metacarpals
Phalanges

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7
Q

Name the bones from the hips to the toes

A

Illium
Pubis
Ischium
Femur
Patella
Tibia
Fibula
Tarsals
Metatarsals
Phalanges

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8
Q

What are the 6 functions of the bones?

A

Support
Protection
Attachment
Movement
Production
Storage

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9
Q

Explain the support function of the bone

A

The skeletal bones give the body its basic shape

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10
Q

Explain the protection function of the bone

A

Axial skeleton - brain protected by cranium, ribs protect heart and lungs

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11
Q

Explain the attachment function of the bone

A

Ligaments, tendons and muscles attach to bones to create stability and movement

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12
Q

Explain the movement function of the bone

A

Muscles pull on the long bones to create movement

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13
Q

Explain the production function of the bone

A

Some bones produce red (carry oxygen) and white (fight infection) blood cells from their marrow

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14
Q

Explain the storage function of the bone

A

For example, calcium and phosphorus, which support growth and development

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15
Q

What is the axial skeleton?

A

Provides protection of organs - spine, ribs, sternum and skull

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16
Q

What is the appendicular skeleton?

A

Allows movement - limbs and anchoring bones that are appendages to the axial skeleton

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17
Q

What are the 5 main types of bones? Give examples of these bones.

A

Long - femur
Short - carpals
Flat - scapula
Irregular - vertebra
Sesamoid - patella

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18
Q

What part of the bone is the diaphysis?

A

middle

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19
Q

What part of the bone is the epiphysis?

A

ends

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20
Q

Name all 8 sections of the bone

A

Epiphysis
Diaphysis
Articular cartilage
Epiphyseal plate
Cancellous (spongy) bone
Medullary cavity
Periosteum
Compact bone

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21
Q

What type of tissue is the epiphysis made of?

A

Cancellous (spongy) bone covered by thin layer of compact bone

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22
Q

What is the role of the articular cartilage?

A

Covers end of bones where joint is formed, allows bones to glide smoothly, can be injured (knee) wear and tear

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23
Q

What is the function of the epiphyseal plate?

A

Growth plate where growth of long bones takes place, thin layer of cartilage

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24
Q

What is the function of the periosteum?

A

Allows molecules such as blood to flow out of the bone after production

A membranous tissue that covers the surface of bones

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25
Q

Name 3 minerals that bones are made of

A

Calcium, phosphorus, sodium and other materials

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26
Q

What does a bone consist of?

A

Blood vessels, nerves, collagen, living cells

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27
Q

What are osteoblasts?

A

Build new bone

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28
Q

What are osteoclasts?

A

Clear existing bone

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29
Q

What are some factors that affect bone growth?

A

Diet, nutrition, hormones, sunlight, physical activity type and levels, smoking and alcohol, genetics

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30
Q

What is a joint?

A

Where two or more bones meet or join

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31
Q

What is the function of a joint?

A

Allow movement of body parts in specific directions

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32
Q

What are the 3 types of joints?

A

Fibrous, cartilaginous and synovial

33
Q

What is a fibrous joint?

A

Immovable joints, for example - cranium, scrum, coccyx

34
Q

What is a cartilaginous joint?

A

Semi-movable joints, for example - vertebrae

35
Q

What is a synovial joint?

A

Freely movable joints - knee, hip

36
Q

Name the different types of synovial joints and give examples

A

Ball & socket - hip, shoulder
Hinge - knee, elbow
Pivot - atlas-axis in neck, radio-ulnar in forearm
Saddle - base of the thumb
Condyloid - between metacarpals and phalanges
Gliding - between scapula and clavicle

37
Q

What are the characteristics of synovial joints?

A
  • Bone ends are covered with hyaline cartilage
  • Stabilised by ligaments
  • Enclosed within a fibrous capsule
  • Capsule contains a synovial membrane that secretes lubricating fluid
38
Q

Name the different types of movement (there are 16)

A

Flexion
Extension
Abduction
Adduction
Medial rotation
Lateral rotation
Supination
Pronation
Dorsiflexion
Plantarflexion
Horizontal extension
Horizontal flexion
Elevation
Depression
Lateral flexion
Circumduction

39
Q

What types of movement occur at thehip joint (ball & socket joint)?

A

Flexion
Extension
Abduction
Adduction
Medial rotation
Lateral rotation
Circumduction

40
Q

What types of movement occur at the elbow joint (hinge joint)?

A

Flexion
Extension

41
Q

What type of movement occurs at the knee joint?

A

Flexion & extension

42
Q

What types of movement occurs at the radio-ulnar joint?

A

(pivot joint)
Supination & pronation

43
Q

What types of movement occurs at the spine?

A

(slightly moveable/cartiligenous joint)
Flexion, extension, lateral flexion and rotation

44
Q

What type of movement occurs at the ankle joint?

A

(hinge joint)
plantar flexion & dorsiflexion

45
Q

What type of movement occurs at the sub-talar joint (gliding joint)?

A

Inversion and eversion

46
Q

What type of movement occurs at the shoulder joint?

A

(ball & socket)
Flexion, extension, abduction, adduction, medial rotation, lateral rotation, horizontal flexion, horizontal extension, circumduction, protraction, retraction, elevation and depression

47
Q

Describe the flexion movement

A

Bending a body part

48
Q

Describe the extension movement

A

Straightening a body part

49
Q

Describe the abduction movement

A

Moving a body part away from the axis

50
Q

Describe the adduction movement

A

Moving a body part towards the axis

51
Q

Describe the rotation movement

A

Circular movement around a bone

52
Q

Describe the circumduction movement

A

Cone-shaped movement

53
Q

Describe the lateral flexion movement

A

Bending to the side

54
Q

Describe the lateral extension movement

A

Returning straight from a side bend position

55
Q

Describe the horizontal flexion movement

A

Moving a body part horizontally towards the axis

56
Q

Describe the horizontal extension movement

A

Moving a body part horizontally away from the axis

57
Q

Describe the elevation movement

A

Upwards movement of a body part

58
Q

Describe the depression movement

A

Downwards movement of a body part

59
Q

Describe the protraction movement

A

Forwards movement of a body part

60
Q

Describe the retraction movement

A

Backwards movement of a body part

61
Q

Describe the plantar flexion movement

A

Pointing toes downwards

62
Q

Describe the dorsi flexion movement

A

Pointing the toes upwards

63
Q

Describe the pronation movement

A

Rotation of the palm of the hand to face downwards

64
Q

Describe the supination movement

A

Rotation of the palm of the hand to face upwards

65
Q

Describe the inversion movement

A

Moving the sole of the foot to face inwards

66
Q

Describe the eversion movement

A

Moving the sole of the foot to face outwards

67
Q

Explain the movement of the vertebral column

A
  • The atlas and axis vertabrae (top 2) allow rotation to signal ‘no’.
  • The cervical, thoracic and lumbar regions all allow; flexion, extension, lateral flexion and extension, rotation
68
Q

Describe the function of the vertebral column

A
  • Allows movement
  • Protects spinal cord
  • Cartilaginous discs in between the vertebrae act as shock absorbers during impact
69
Q

Identify the 5 areas of the vertebrae from top downwards

A
  • 7 cervical vertebrae
  • 12 thoracic vertebrae
  • 5 lumbar vertebrae
  • 5 sacral vertebrae
  • 4 coccygeal vertebrae
70
Q

What are the natural curves of the spine?

A
  • 2 concave/hollow
  • 2 convex/rounded
71
Q

Name the key features of a hyperlordosis posture

A
  • Anterior tilt of pelvis
  • Lengthened rectus abdominis
  • Gluteus maximus usually weaker and inactive
  • Hamstrings tight
  • Hip flexor shortened
  • Increased lumbar curve
  • Short erector spinae
72
Q

Name the key features of a hyperkyphosis posture

A
  • Head pokes forward
  • Short and over-active upper trapezius
  • Short and tight pectorials
  • Lengthened and inactive lower trapezius, middle trapezius and rhomboids
  • Posterior deltoid lengthened
  • increased lumbar curve
  • Short erector spinae
73
Q

What is an ectomorph body type?

A
  • Typical ‘skinny guy’
  • Light build with small joint sand lean muscle
  • Long, thin limbs with stringy muscles
  • Thin shoulders with little width
74
Q

What is a mesomorph body type?

A
  • Large bone structure
  • Large muscles & naturally athletic physique
  • Best type for bodybuilding - easy to gain and lose weight
  • Naturally strong
75
Q

What is an endomorph body type?

A
  • Solid and soft
  • Gains fat easily
  • Shorter build with thick arms and legs
  • Muscles are strong, especially upper legs. Naturally strong in exercises like the squat
76
Q

What are the immediate effects of exercise on the skeletal system?

A
  • Increased secretion of synovial fluid in joints
  • Reduced wear and tear due to this
  • Increase in blood flow and nutrients to bones and joints
  • Muscles pull on bones to increase ROM
77
Q

What are the long-term effects of exercise on the skeletal system?

A
  • Increased bone density and bone strength
  • Increased joint stability due to stronger ligaments and tendons
  • Improved posture
  • Improved cartilage health
  • Increased ROM, leading to improved flexibility
  • Reduced risk of osteoporosis
  • Reduced risk of fractures
78
Q

Describe the lifecycle of the skeletal system in it’s later life

A
  • Calcium is progressively lost and bone strength deteriorates
  • Breakdown of bone happens earlier in women as a result of hormonal differences
  • The risk of osteoporosis increases, along with fractures
  • Weight-bearing exercise and a good diet are important in reducing these risks

Level 2 - Fitness Instructor (7 decks)

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