THE MUSCULAR AND

SKELETAL SYSTEMS (PART 2)

UPPER SECONDARY
JOINTS
• A JOINT IS A PLACE WHERE 2 BONES
MEET
• THERE ARE 3 TYPES
• HINGE JOINTS – WORKS LIKE A
DOOR HINGE, ONLY ALLOWING
MOVEMENT IN ONE DIRECTION
• BALL AND SOCKET JOINTS – END OF
ONE BONE FITS INTO A CUP SHAPE
IN ANOTHER BONE. ALLOWS
MOVEMENT IN LOTS OF
DIRECTIONS
• GLIDING JOINT (E.G.,
VERTEBRAE/HAND) – ONLY
ALLOWS A VERY SMALL ABOUT OF
MOVEMENT
TO PREVENT JOINT DISEASE

• DRINK MILK
YOU CAN’T HAVE HEALTHY JOINTS WITHOUT HAVING STRONG BONES. THAT’S
WHY IT’S IMPORTANT TO CONSUME ENOUGH CALCIUM—WHICH IS FOUND IN
MILK, CHEESE, YOGURT AND LEAFY GREENS TO PREVENT JOINT PAIN
• GET VIT D FROM SUNSHINE
VITAMIN D ENHANCES CALCIUM ABSORPTION. IT’S FOUND IN FOODS LIKE
SALMON, CREMINI MUSHROOMS, AS WELL AS IN FORTIFIED MILK AND CEREAL,
BUT CAN BE DIFFICULT TO GET ENOUGH OF THROUGH FOOD ALONE. THE GOOD
NEWS IS THAT IT’S ALSO CREATED WHEN OUR SKIN IS EXPOSED TO SUNSHINE
AND, IN WINTER, A VITAMIN D SUPPLEMENT CAN HELP GET THE JOB DONE
• WATCH YOUR WEIGHT
IF YOU’RE OVERWEIGHT, THAT MEANS MORE IMPACT ON YOUR JOINTS.
• STAY STRONG
BUILDING MUSCLE STRENGTH IN YOUR LEGS AND YOUR ABDOMEN GOES A LONG
WAY IN PROTECTING YOUR KNEES AND BACK. YOU CAN DO THAT WITH FREE
WEIGHTS, YOGA, PILATES AND RESISTANCE EXERCISES LIKE SQUATS, LUNGES,
PUSH-UPS AND PLANKS
• AVOID INJURIES
START ANY NEW EXERCISE ROUTINE SLOWLY AND, IF YOU FEEL PAIN, BACK OFF.
YOUR WORKOUT SHOULD CHALLENGE YOU, NOT HURT YOU
• STAY HYDRATED
THE CARTILAGE IN JOINTS IS MADE UP PRIMARILY OF WATER. WHEN YOU’RE
DEHYDRATED, YOUR JOINTS ARE MORE SUSCEPTIBLE TO INJURY AND LESS CUSHY
• LIFT THE RIGHT WAY
• THIS ONE BENEFITS MOSTLY THE BACK, BUT IT’S IMPORTANT. WHEN LIFTING A
HEAVY OBJECT, MAKE SURE TO USE YOUR LEGS, NOT YOUR BACK
MOVEMENTS

• BONES:
 PROVIDE A HARD FRAMEWORK FOR STABILITY AND ACTS AS LEVERS TO FACILITATE
MOVEMENT
• LIGAMENTS: 
HOLDS BONES TOGETHER
• MUSCLES: 
PROVIDE THE FORCE REQUIRED FOR MOVEMENT BY MOVING ONE BONE (POINT OF
INSERTION) IN RELATION TO ANOTHER (POINT OF ORIGIN)
• TENDONS: 
CONNECT MUSCLES TO BONES
• NERVES: 
MOTOR NEURONS PROVIDES THE STIMULUS FOR MUSCLE MOVEMENT AND CO-ORDINATES
SETS OF ANTAGONISTIC MUSCLES
 FUNCTION OF THE STRUCTURES IN THE HUMAN ELBOW
JOINT

• BICEPS:  BENDS THE ARM (FLEXOR)

• TRICEPS:  STRAIGHTENS THE ARM (EXTENSOR)
• HUMERUS:  ANCHORS MUSCLE (MUSCLE ORIGIN)
• RADIUS / ULNA:  ACTS AS FOREARM LEVERS (MUSCLE INSERTION) - RADIUS
ACTS AS A LEVER FOR THE BICEPS, ULNA ACTS AS A LEVER FOR THE TRICEPS
• CARTILAGE:  ALLOWS EASY MOVEMENT (SMOOTH SURFACE), ABSORBS
SHOCK AND DISTRIBUTES LOAD
• SYNOVIAL FLUID:  PROVIDES FOOD, OXYGEN AND LUBRICATION TO THE
CARTILAGE
• JOINT CAPSULE:  SEALS THE JOINT SPACE AND PROVIDES PASSIVE STABILITY
BY LIMITING RANGE OF MOVEMENT
DIFFERENCES BETWEEN THE HIP AND
KNEE JOINTS
HIP JOINT KNEE JOINT
• BALL AND SOCKET JOINT • HINGE JOINT
• CAPABLE OF MULTI AXIAL • CAPABLE OF ANGULAR MOVEMENT
MOVEMENT AND ROTATION IN ONE DIRECTION
• FLEXION AND EXTENSION • FLEXION AND EXTENSION
• ABDUCTION AND ADDUCTION • SMALL AMOUNT OF ROTATION
• CIRCUMDUCTION AND ROTATION MAYBE POSSIBLE
• LOCATED BETWEEN THE PELVIS AND • LOCATED BETWEEN THE FEMUR
FEMUR AND TIBIA