Spine alignment

Lordosis – women, more anterior tilt, overweight people. affects the lumbar region
Muscles affected include lower back (short and tight), hamstring (usually overactive), hip
flexor (short and tight), Abs (weaker and longer)
Exaggerated inward curve in the lower back

Kyphosis - sitting for a long time, genetic, undeveloped spine, injury playing sport. Types of
sports played
Muscles affected include chest (short and tight), upper traps (short and tight), back (weaker
and longer)
The upper back is abnormally rounded

Scoliosis – genetic, traumatic injury, age (wear vertebrae disc) happens from the lower part
of the back
Most caused by genetics can also be caused by poor posture or accident
It affects one side of the body either the left or right

Unilateral – working one body at a type

bilateral - working two bodies at a type

when the spine is in neutral alignment there is a mild S-shaped curve

Types of bones
 long bone – longer than their width. Support the weight of the body and create
movement which generates speed and strength. Mostly located in the appendicular
skeleton. Site of red blood cell production eg tibia and fibula, femur, humerus
 flat bone – mostly located in the axial skeleton (like a shield). Use for protection of
vital organs and muscles attachment eg sternum, rib, cranium
 short bones- short and wide. Spread load and absorb shock. Mostly located in the
carpal in the hand/wrist and tarsals in the foot/ankle
 irregular bones- protection of nervous tissues. Provide anchor point or muscles
attachment (sacrum) is around the spine and spinal cord to provide shape and
protection eg vertebrae
 sesamoid bone – embedded into tendon or muscles to help with movement and
reduce friction eg patella

Bone growth
At birth – bone is mailable
Osteoclast – get rid of old bone (clear old bone)
Osteoblast – build new bone
Ossification- complete around 25 years old

Osteoporosis
Bone becomes thinner and more fragile
Structure of a long bone
Diaphysis – the main bone shaft of a long area of the bone, had to be strong
Epiphysis – two ends of the bone
bone cavity – between the diaphysis
periosteum- between the epiphyses. They are covered by a connective tissue
capillaries- carry blood and calcium

Calcium is the most important mineral during the process of bone growth

Joints
3 joint classifications
 Immoveable: Fibrous, fixed and fused eg cranium in the skull
 Cartilaginous: slightly moveable eg thoracic vertebrae
 Synovial: freely moveable eg elbow and knee

Cartilage -acts as a shock absorber to prevent bone from rubbing

Synovial joint- 6 freely moveable joints and their structure

 Ball and socket- where movement occurs in 3 dimensions eg pelvis and shoulder, hip
 Condyloid – where movement occurs in 2 plains eg a wrist
 Gliding- where movement is over more or less flat surfaces eg carpals and tarsals
 Saddle – similar to the condyloid joint, but surfaces are concave and convex eg base
of the thumb
 Hinges – where movement is possible in one plain only eg elbow and knee opening
and closing
 Pivot where movement is fully and purely rotational eg ulna and radius

Good Posture Can Support Healthy Bones

Synovial joint structure

  Articular cartilage – lines the ends of bone for smooth movement and shock
absorption
 Tendon- tendon attaches muscle to bone to allow movement
 Ligament – link bone to bone to add stability
 Synovial membrane - secretes synovial fluid into the joint
 Synovial fluid – lubricate freely moveable joint
 Joint capsule – a sleeve-like capsule that encloses the joint cavity

Anatomical planes
 Frontal plane side-to-side movement like flapping your arm eg lateral raise,
 Sagittal plane swinging to the front or back eg biceps curl
 Transverse - twisting your body

Superior – above
Inferior- below
Anterior – front
Posterior – back, behind
Medial- middle
Lateral – outside
Proximal – closer
Distal- further
Bilateral- two
Unilateral – one
Superficial – outside of the body eg six pack
Deep within the body

Pronation and supination are movements of the radioulnar joint

Protraction and retraction are the movement of the whole shoulder girdle

Actions available at the joint- Examples of joint actions include

Frontal plane exercise squat, front raise, lateral raise

Flexion and extension eg biceps curl

Adduction and abduction
Elevation and depression e.g shrug, lateral raise
Protraction and retraction
Horizontal flexion and extension eg dumbbell fly horizontal adduction, horizontal abduction,
internal rotation, and external rotation.