The Bones and Muscles of the Human Body

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Health and hygiene play an important role in our lives, especially, for a healthy lifestyle. There is a need to develop an awareness of the bones of the human body. First, the major bones are the skull, scapula, ribs, humerus, clavicle, sternum, vertebral column, pelvis, ulna, radius, carpals, metacarpals, phalanges, femur, tibia, fibula, patella, tarsals, and metatarsals (Major bones of the body, 2012).

Some of the muscles that attach with the above-mentioned bones are Occipito-frontalis (Epicranialis) for skull bone, deltoid muscle for scapula (shoulder blade) and the clavicle (collarbone), intercoastal muscles for ribs, sternocleidomastoid muscle for the sternum, pectoralis major for clavicle, brachioradialis for the humerus, trapezius for vertebral column, flexor carpi ulnaris for carpals (Major bones of the body,2012), interossei for metacarpals (Schünke et al., 2011), flexor digitorum sublimis for phalanges (Flexor digitorum superficialis muscle 2012), flexor carpi ulnaris for ulna, flexor carpi radialis for radius, sartorius for the femur, vastus meals for patella, tibialis anterior for tibia, soleus muscle for fibula, extensor digitorum longus for tarsals, extensor digitorum brave for metatarsals (Hashey Joe. ,2011), Phalanx proximal pedis for phalanges of the foot (Phalanx proximalpedis, n.d.).

From the mentioned above, it is clear that bones and muscles’ functional activities are interconnected. The movement of a specific part of the human body, for example, the shoulders, requires the deltoid muscles and clavicle. Here, it is important to note that while performing a workout or strength exercise, focusing on the specific region of bone and the associated muscle group function helps design the exercise plan and enhance the maximum intensity. Similarly, it was learned that as muscle attachment with the bone is crucial, physical injuries can be better studied and managed. Whether it could be tendon or ligament pain, analgesic remedies could be recommended to the weigh trainers.

It can be inferred that major bones and the muscles attached to them described here have a key role in all vital functions particularly, rigidity and motility, that make them perform like a well-oiled machine. Next, there is a need to know the exercises related to planes of movement. These are sagittal, frontal, and transverse planes.

The sagittal plane is considered the common plane of movements and divides the body into right and left sides. Its exercises include leg curls and leg extensions that primarily focus on hamstrings and quadriceps respectively. At one particular joint, this exercise facility the forward and backward movement of the knee. These are mostly found in many fitness centers and are considered strength-training machines.

The sagittal plane is a well-preferred exercise to build shoulders for enthusiastic bodybuilders. This involves holding dumbbells in both hands and raising arms to the height of shoulders and back to the initial position. In the sagittal plane, the barbell biceps curl is another exercise to enhance the upper arm size (Dale Patrik,2011). In this plane, shoulder movements are involved where lifting of arms from sides till the point they reach the head, namely abduction and the reverse movement is adduction.

Hip movement is a frontal plane exercise where abduction and adduction also get involved. This is also performed on seated machines. In the frontal plane, spinal movements are other kinds of exercises best for intervertebral joints. They involve side planks and side bends (Hunter Jessica, 2011). For the transverse plane, the three exercises are Squat, Bench, and Deadlift. From this, it was learned that the planes of movement are recommended for achieving maximum exercise benefits (I need to know,2012).

The clients can expect good body shape when exercises are performed correctly and regularly.

Next, successful physique development also relies on flexible joint movements and related exercises. The joint exercises are isolation exercises.

In isolation exercises, the focus is more on a particular muscle group or joints. For example, a shoulder exercise may ensure rigidity to the shoulder joint at the region of the deltoid. This kind of exercise works well for lifting heavyweights.

Knee joint exercise ensures the ligaments, flexors, and extensors provide support to the elbow. This may require stretch exercise, squats to be performed regularly.

Similarly, to ensure good joint training, swimming and aerobics are considered better and categorized under low-impact exercises. They not only assist in muscular and cardiovascular growth but also guarantee flexible and stronger growth in joints.

Swimming ensures relief from painful joints and as such, it can be recommended to individuals suffering from joint pains. Joint exercises of isometric type are stationary where visible muscle movement is not present but joints and muscles are kept in action. Here, across the clasp and chest exercise is one isometric kind where palms and hands are clasped, pushed, and kept under holding for nearly 15 seconds before the release and repetition. They ensure strength with no stress on joints and are recommended for individuals with joint pains. They are mostly preferred for those who have difficulty with other categories of exercises.

Physical therapy may be considered as another option for a healthy joint function. It ensures stability among individuals. It can be recommended to individuals with arthritis and those improving from stroke (What are the different types, 2012). Blood pressure is identified as an important parameter for a good hygienic made of life. It is determined by the levels of systole and diastole levels. I have taken my blood pressure and it was 115/ 75 millimeters (mm) of mercury (Hg).

To say, it is 115 mm Hg diastolic and 75 mm Hg systolic. For another person, it is 130 mm Hg diastolic and 90 mm Hg systolic. Systole is defined as the contraction period of the heart that occurs when ventricles contract (Diastole, 2012). Diastole is defined as the rhythmic relaxation period and dilation of heart chambers when the blood fills the heart. The excellent range for systole is 105 – 115 mm Hg, a very good range is 115-120 mm Hg, a good range is 125-130 mm Hg, the poor range is 50-85 mm Hg. Similarly, the excellent range for diastole is 70-75mm Hg, a very good range is 75-80 mm Hg, a good range is 80-85 mm Hg, poor range is 35-55 mm Hg (Blood Pressure Chart,2012).

Blood pressure gets affected when a person is under stress. It was reported that stress reduction helps minimize high blood pressure (Hypertension,2012). In the present context, my blood pressure level is normal and, moreover, I am not under stress of any kind. The other person has been experiencing some stressful conditions at his work place. His blood pressure level is a bit abnormal and high. Earlier, he has good hygienic blood pressure range for a long duration.

Suddenly, there seems to be certain complications with regard to his behavior like depression, anxiety, anger and frequent mood swings. He also had few problems with sleeping, trembling, weight gain or loss tiredness and muscle tension (Hypertension, 2012). All these could have made the blood pressure levels to elevate. In my case, there are no such complaints related to stress conditions and abnormal blood pressure levels. I had a good history of normal blood pressure levels.

Apart from regular exercise training, awareness on supplements is also essential for a successful physical outfit. Currently, there are five supplements in the market. They are Creatine, Whey Protein Supplements, Omega-3 Fatty Acids, vitamins, and protein shakes/bars. According to a study, Creatine supplemtation in association with resistance training, it was found to increase strength in upper arm and right thigh cross sectional area (CSA) from pre- to post-training, knee extensor and flexor isokinetic peak torque and back squat and bench press maximal strength (Souza-Junior et al., 2011). The study was conducted at university of Federal University of Parana, Brazil.

Studies have described that it contributed to significant improvements in lean muscle mass and strength. The study was funded at Exercise and Sport (CARES), Australia (Cribb et al., 2006). Omega-3 fatty acid supplementation was found to enhance the synthesis of muscle protein synthesis in older individuals who have complaints like loss of muscle mass. The study was funded under clinical trials.gov as NCT00794079 at Washington University School of Medicine, USA (Smith et al., 2011). Next, multivitmains/minerals and protein shakes were also found to be most prevalently used by individuals at commercial gyms during exercise.

Mutivitamin usage is 45 %, protein shakes/bars usage is 42.3 %.In addition, it was revealed that protein shakes were mostly used by bodybuilders. This study was funded at Post Campus of Long Island University, New York, USA. (Morrison, Gizis & Shorter, 2004). It is important to note that the supplement usage by exercise or strength trainers is connected with basic theoretical research. It is credible that much of the information delivered to customers through the labels of commercial brands has been a carefully mentored and monitored strategy. Today, supplement users have increased remarkably. Finally, there is a need to know the benefits and risks of exercise on youth.

Firstly, the exercise increases bone density and size in youth and as a result it minimizes the risk of osteoporosis that occurs latter in life (Those Who Exercise, 2010). In the form of physical activity, it contributes to weight loss, especially in youth with obesity problems (Quinlan et al., 2009). It minimizes the risk of breast cancer in younger women, enhances endurance, and stamina flexibility. This was observed in adolescent girls who underwent exercises 4 hours per week. This led to a 60 % reduction in breast cancer risk. Similarly, younger individuals who spent much time in stretching the muscles like pre- and post activity static stretching, during games and practices were found to have good stamina (What are the health benefits, 2011). Apart from benefits, there are certain risks associated with exercise in youth.

It may contribute to sudden cardiac death. In non athletes and athletes, this was found to occur at an estimate of 0.9 and 2.3 per 100,000, respectively (Risks and Benefits of Exercise,2007). Exercise in youth may contribute to dehydration and heat -related problems, when it is performed in hot conditions. This was found to be interfering when the younger individual is overweight or obese, has diabetes, previous history of heat-related illness (Dehydration and youth sports, 2012). Consequently, weight training is safe and effective, but with few exceptions.

This is due to the fact that not all younger individuals have the same endurance and stamina and it greatly varies. Depending on the type of physique, one needs to design the exercise program. Not physical injuries due to overweight training may have a damaging effect on the muscles and bones. It is only safe when performed under a trained professional or with good knowledge of exercise workouts. On the whole, exercise training for youth is not totally safe.

References

Blood Pressure Chart. (2012). Web.

Cribb, P,J., Williams, A.D., Carey, M.F., & Hayes, A. (2006).The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int J Sport Nutr Exerc Metab,16(5):494-509.

Dale, Patrik. (2011). Exercises for the sagittal plane. Web.

Dehydration and youth sports: Curb the risk.(2012). Web.

Diastole. (2012). Web.

Flexor digitorum superficialis muscle. (2012). Web.

Hunter Jessica (2011). Exercises for the frontal plane of movment. Web.

Hypertension/High Blood Pressure Health Center. (2012). Web.

I need to know 3 transverse plane exercises. (2012). Web.

Major bones of the body. (2012). Web.

Morrison, L.J., Gizis, F., & Shorter, B. (2004). Prevalent use of dietary supplements among people who exercise at a commercial gym. Int J Sport Nutr Exerc Metab,14 (4):481-92.

Phalanx proximalis pedis.(n.d.). Web.

Quinlan, N., Kolotkin, R., Fuemmeler, B., & Costanzo, P. (2009). Psychosocial outcomes in a weight loss camp for overweight youth. International Journal of Pediatric Obesity, 4 (3), 134-142

Risks and Benefits of Exercise Reviewed in AHA Statement. (2007). Web.

Smith, G,I., Atherton, P., Reeds, D.N., Mohammed, B.S., Rankin, D., Rennie, M.J., & Mittendorfer, B. (2011). Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr; 93(2), 402-12.

Souza-Junior, T.P., Willardson, J.M., Bloomer, R., Leite, R.D., Fleck, S.J., Oliveira, P.R., & Simão, R. (2011). Strength and hypertrophy responses to constant and decreasing rest intervals in trained men using creatine supplementation.J Int Soc Sports Nutr, 8(1):17.

Systole. (2012). Web.

The encyclopedia of science: Skeletal muscle and muscle groups. (n.d.). Web.

Those Who Exercise When Young Have Stronger Bones When They Grow Old. (2010). Web.

What are the different types of joint exercises? (2012). Web.

What are the health benefits of playing youth sports?.(2011). Web.

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The Bones and Muscles of the Human Body

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