chapter 4: bone, muscle, and connective tissue adaptations
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Transcript chapter 4: bone, muscle, and connective tissue adaptations
CHAPTER 4: BONE, MUSCLE, AND
CONNECTIVE TISSUE ADAPTATIONS
BONE ADAPTATIONS
New bone formation occurs when a
minimal essential strain is surpassed.
This MES may equate to around 1/10
the amount of force required to fracture
the bone.
The strain is of a weight bearing nature.
Axial Skeleton & Appendicular Skeleton
Trabecular & Cortical
Trabecular responds more quickly than
cortical
Cortical bone has a series of canals which
run from the spongy part of the bone.
MES causes Osteoblasts to migrate to the
cortical bone for reinforcement.
BONE BUILDING
To stimulate bone growth, programs
need to look at:
Specificity of loading
Exercise selection
Progressive overload
Variation
SPECIFICITY OF LOADING
The strain must be placed on the areas
where bone formation is required (hip,
spine, etc.).
Multijointed
Osteogenesis is specific to the area
worked.
EXERCISE SELECTION
Those exercises that are multijointed
and use more muscle groups tend to be
more effective.
Isolation exercises tend not to be as
effective.
Squat vs leg extension
PROGRESSIVE OVERLOAD
Just like any program, the strain placed
on the bones (and muscles) must
increase gradually over time to reduce
the chance of injury (stress fractures).
Ten percent rule
VARIATION
One of the keys in overall osteogenesis
is to place the strain on the bones at
different angles. Vary the exercises
performed
Starting young also seems to be a key.
Enhance as much bone development
early in life through weightbearing
activities.
MECHANICAL LOADS FOR
STIMULUS
Magnitude of the load (more is better)
Speed of loading (faster/powerful is
better)
Direction of forces (variations are
better)
Number of repetitions is not a
significant stimulus (more is not better).
Look at page
CHAPTER 4
Four components of Mechanical Loading
which stimulate bone growth:
Intensity of load
Speed of loading
Direction of Force
Number of Reps (volume)
***Also known as Osteogenic Stimuli, Table
4.1)
Mechanical Loading from Aerobic Exercise
-Interval, stair climbers and weight packs
seem to generate more osteoblasts.
Mechanical Loading for Athletes
Basically the same as other programs (see pg.
64 & 65)
CHAPTER 4
Mechanical Loading for Untrained or Elderly
Physicians clearance
Analysis of joint stability
Recommend using “projected 1RM”
Important point regarding musculoskeletal
strength gains!
Strength, Size or Endurance
As the bone grows the insertion becomes
buried in the bone, thus strengthening the
junction.
CONNECTIVE TISSUE
The degree of tissue adaptation is
proportional to the intensity of the
exercise stimulus.
Positive adaptations occur at the
tendon-bone junction, within the body
of the tendon/ligament, and in the
network of fascia around the muscle.
TENDONS, LIGAMENTS,
FASCIA
Ligament connects bone to bone and
has its own blood supply
Tendon connects muscle to bone and
also has a blood supply
High intensity loading results in a net
growth of the involved connective
tissue.
CARTILAGE
The internal environment of the
cartilage tissue is call the cartilage
matrix. Comprised of “ground
substance”.
Hyaline – More articular in nature.
Composed of water, protein and
carbohydrates. Collagen fibers
Fibrous – Intervertebral disks & junctions
where tendons attach to bones
Weight bearing forces and complete
movement through the ROM is
essential.
Moderate aerobic exercise increases
cartilage thickness. Strenuous exercise
does not seem to cause degenerative
joint disease pg. 70.