5 For Life – Bones for Life
Skeletal System
Bones
1. Functions
a. protection
b. movement
c. red blood cell production
d. support/structure
2. Bone Density
a. majority of bone density is completed by the end of the teen years
b. osteoporosis – “thinning of the bones”
i. Bone loss is greater than bone formation
c. improved by
i. high level of physical activity—include weight bearing activity
ii. nutritious diet rich in calcium and Vit D
iii. Avoid harmful behaviors such as smoking, drinking alcohol
3. Daily requirements to develop strong bones
a. healthy diet for strong bones
i. foods rich in Calcium
a. nuts
b. dark green leafy vegetables
c. dairy products
d. calcium-fortified foods such as orange juice, cereals, and soy products
ii. Vitamin D—20 minutes of sunlight helps to convert Vit D
b. weight bearing activity
walking
running
weight training
dancing
most sports
4. Joints
a. where 2 bones meet or “join”
b. major bones of upper and lower body
> upper body:
humerus—upper arm
radius and ulna—side by side in the forearm
>lower body:
femur—upper leg or thigh
tibia (shin) and fibula—side by side in the lower leg
c. common joints used in large movements
>ball and socket
found in the hip and shoulder joints
>hinge
found at the elbow and knee
d. movements describe actions
>flexion-- decreases the joint angle
example: elbow joint – forearm comes toward upper arm
knee joint – lower leg comes toward the thigh
>extension – increases the joint angle
elbow joint – forearm moves away from upper arm
knee joint – lower leg moves away from the thigh
>abduction – move away from the center of the body
example: arm or leg moves out to the side
>adduction – move toward the center of the body
example: arm or leg moves back to the side