Exercise and the Musculoskeletal System AEMMA运动和肌肉骨骼系统aemma.pptVIP

Exercise and the Musculoskeletal System The Musculoskeletal System Musculo = Muscles, tendons and ligaments Skeletal = Joints and Bone The Muscular System Muscles are the tough, elastic tissue that makes body parts move. Tendons are the strong white cord that attaches muscles to bones. Ligaments are fibrous tissues that holds organs of the body in place and fastens bones together.? The Skeletal System Bones are hard substances that form the framework of the body give shape to the body support the body and protect its vital organs Joints is where two(or more) bones meet and movement occurs Exercises for the Musculoskeletal system Strengthening muscular fitness moving body parts against gravity- with or without resistance. Flexibility allows freedom of movement prevents strains and sprains helps prevent injury during exercise Strengthening Exercise Do strengthening exercise for all your major muscle groups at least twice a week. Start off without resistance (weights), gradually add resistance if tolerated. Raise the body part for 3 seconds, then lower it for 3 seconds. Stretch before you start your strengthening program. Safety for Strengthening Avoid jerking or thrusting weights into position Continue to breathe when performing activities. HINT: Count out loud Safety for Strengthening Avoid locking the joints in your arms and legs in a tightly straightened position. None of the exercises you do should cause pain. The range within which you move your arms and legs should never hurt. Flexibility Exercise Stretch before/after you do your regularly scheduled strength and endurance exercises. If you cant do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. Flexibility Exercises Do each stretching exercise 3 to 5 times at each session Slowly stretch into the desired position, as far as possible without pain, and hold the