Exercise and the Exercise and the Musculoskeletal SystemMusculoskeletal System

Stacy Gropack, PhD, PT

Eric Lamberg, EdM, PT

Rebecca States, PhD

William Susman, PhD, PT

Interdisciplinary, Community-Based, Health Education for Diverse Elders. HRSA Grant #1 D37 HP OO838-01

The Musculoskeletal SystemThe Musculoskeletal System

•Musculo = Muscles, Musculo = Muscles, tendons and ligamentstendons and ligaments

•Skeletal = Joints and Skeletal = Joints and Bone Bone

The Muscular SystemThe Muscular System MusclesMuscles

are the tough, elastic tissue that makes are the tough, elastic tissue that makes body parts move.body parts move.

TendonsTendons are the strong white cord that attaches are the strong white cord that attaches

muscles to bones. muscles to bones. LigamentsLigaments

are fibrous tissues that holds organs of are fibrous tissues that holds organs of the body in place and fastens bones the body in place and fastens bones together.together.   

The Skeletal SystemThe Skeletal System

BonesBones are hard substances that form the framework are hard substances that form the framework

of the bodyof the body give shape to the bodygive shape to the body support the body and protect its vital organs support the body and protect its vital organs

JointsJoints is where two(or more) bones meet and is where two(or more) bones meet and

movement occursmovement occurs

Exercises for the Exercises for the Musculoskeletal systemMusculoskeletal system

Strengthening Strengthening muscular fitnessmuscular fitness moving body parts against gravity- with or moving body parts against gravity- with or

without resistance.without resistance.

FlexibilityFlexibility allows freedom of movementallows freedom of movement prevents strains and sprainsprevents strains and sprains helps prevent injury during exercisehelps prevent injury during exercise

Strengthening ExerciseStrengthening 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 StrengtheningSafety for Strengthening

Avoid jerking or thrusting weights into position

Continue to breathe when performing activities.

HINT: Count out loud

Safety for StrengtheningSafety 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 ExerciseFlexibility Exercise

Stretch before/after you do your regularly scheduled strength and endurance exercises.

If you can't 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 stretch for 10 to 30 seconds, while counting out loud. Relax, then repeat, trying to stretch farther.

A safe stretch is gentle and relaxing. If the stretch hurts: STOP

Lets Get MovingLets Get Moving