HEALTY

MUSCULOSKELETAL
SYSTEM

GROUP 5
Nurul Atiqah

Evon Chin
Nur Awatif Fatini

Ong Ching Yao

Siti Aisyah Prepared by:Nurul Atiqah

FOLLOWING A BALANCED DIET
 Calcium rich food or drinks like milk,cheese and
fish should be consumed to maintain healthy and
strong bones.
 Vitamin D is essential to assist in the absorption
of calcium.
 The other essential mineral for bone strength is
phosphorus which taken as phosphate.
 Vitamin C plays an important role in increasing
bone mass@bone density.(Increasing bone
density prevents osteoporosis).
HAVING A GOOD POSTURE
 Posture refers to the body’s alignment and
positioning with respect to the force of gravity.
 Gravity exerts a force on our joints,ligaments
and muscles,irrespectively of whether we are
standing,sitting or lying down.
 Good posture is achieved when the force of
gravity is distributed throughout our body to
ensure no structure is over stressed.
 With good posture,our musculoskeletal system
works most efficiently.
 Bones and joints will be in correct alignment to
ensure proper use of muscles.
 Good posture ensures the bones experience less
abnormal wearing thus preventing arthritis.
 Good postures reduce muscle fatigue,strain and
overuse that can lead to backache.
 Good postures ensure efficient breathing,blood
circulation as well as digestion.
 Good posture should be practiced at all times
when carrying out any activities to prevent
stressing and straining the muscles and the
vertebral column.
 Bad posture causes one to feel tired,fatigued while
standing,sitting or carrying out other activities.
 The correct posture is indicated when the axis
from the head to the legs is a straight line.
 That is an upright position without leaning
forward,backward or sideways.
USING PROPER ATTIRE FOR DAILY
ACTIVITIES
 Wearing proper shoes for supports will help in
preventing lower back injury.
 Tight fitting shoes will inhibit growth of the leg
bones.
 Avoid wearing tight attires that can put a stress on
the bones and muscular movements.
 Children should be guided to wear loose clothes that
will not restrict movement and the growth of bones.
 Wearing high-heeled shoes is a threat to our posture
and put a high stress and strain on the vertebral
column.
TAKING APPROPRIATE PRECAUTIONS DURING
VIGOROUS ACTIVITIES
 Physical activity and aerobic exercise enhance
cardio respiratory fitness.
 Resistance exercise training has great effects on
the musculoskeletal system,contributes to the
maintenance of functional abilities and prevents
osteoporosis,loss of body mass and other
disabilities.
 Vigorous activities include brisk walking,cycling
and swimming.
 Care must be taken to prevent excessive stress or
strain on the inter-vertebral disc.
 Proper warming up techniques should be
followed before the start of the activities.
 One should proceed by stages in carrying out
vigorous activities.
 Exercising your way to good health involves an
effective program.
 With increased muscle strength,power endurance
and enhanced performance of everyday tasks
you will be able to carry out vigorous activities.
 By working the muscles
through a full range of
motion,weight training
can improve overall body
flexibility which in turn
reduces the risk of muscle
pulls and back pain.
PRACTISING CORRECT AND SAFE
EXERCISE TECHNIQUES
 Strong muscles,tendons and ligaments are less likely
to give way under stress and less likely to be injured
if correct and safe exercise techniques and practiced.
 Warming up activity has to precede before
commencing any vigorous exercise.
 This is essential to prevent injury to the muscles
joints,tendon and ligament.
 One should not overwork while carrying out
vigorous exercise.
 The correct techniques@steps should be followed
with proper guidance.