M&S Systems Review

• Voluntary Muscles– Under conscious control of the nervous system– Examples: arm and leg muscles

• Involuntary muscles– Not under conscious control– Examples: Esophagus and intestines

Muscle Contraction• Actin and Myosin– Protein filaments that make up muscle fibers– Slide together to shorten the muscle fiber and

cause muscle contraction

Muscle Strength

• Dependant on thickness of fibers, not number of fibers– Exercise increases the thickness of muscle fibers

and increases strength

Steroids

• Chemicals designed to enhance athletic performance by increasing muscle mass

• Negative effects for women– Growth of facial hair, deep voice, menstrual cycle

stops, stunted growth, extreme irritability, impaired judgment

Functions

• Supports the Body• Protects Organs• Assists Movement

• (allows for muscle attachment)

• Stores Minerals• Makes Blood Cells

Bone Structure

Microscopic Bone Structure

• Osteocytes– Bone cells

• Haversian Canals – allow nerves and blood vessels to run through the

bone

Joints

• Places where one or more bones meet• Types of joints– Fixed– Gliding– Hinge– Ball and socket– Pivot– Saddle

Tendons versus Ligaments

• Bone to bone?– Ligament

• Muscle to bone?– Tendon

http://www.soylabs.com/wellness/osteoporosis.htm

Food Pyramid• Recommended different types of foods for a balanced diet with proper

nutrition– Grains– Vegetables– Fruit– Milk– Meat and Beans– Oils

• The number of servings each person requires will vary

“Good Choice” Foods

• Leafy green vegetables (high in minerals and vitamins)

• Lean Proteins• Complex carbohydrates (whole grains, fiber)

Nutritional Requirements For Women

• High calcium intake to prevent osteoporosis• Regulate protein intake (too much protein

puts you at risk for osteoporosis)• Intake enough iron to prevent anemia• Eat a low fat diet to prevent heart disease• Limit alcohol and caffeine consumption

Exercise

• Benefits:– Reduce stress– Burns calories– Health benefits • Lower blood pressure, maintain a healthy weight, burn

fat

Types of Exercise• Aerobic

– Requires oxygen– Strengthens cardiovascular system– Can be performed for extended time periods.– Tends to use more slow twitch muscles– Examples = running, biking or swimming for an extended time period

• Anaerobic– Without oxygen– High intensity exercise performed for short periods– Tends to use more fast twitch muscles– Examples = weight training, sprinting