Skeletal system adaptations Module 4- Training

Bone and Connective Tissue Can also be altered by exercise Or lack there of can lead to decreases in bone mass Osteopenia- low bone mass Osteoporosis- extreme state of bone loss As the forces generated by the attached muscles increase, so must the integrity of the connective tissue and bone be improved

Bone Growth Weight bearing exercise provides the best stimulus for bone growth Must exceed the minimal essential strain, which is the degree to which bone must be overloaded to cause new growth Bone growth usually refers to an increase in bone mineral density Bone growth is a long process that may take many months to years to accomplish

Increasing Bone Mineral Density Progressive overload Be cautious of extreme overloads Exercise variance Multiple stimuli, multiple force vectors Resistance Training Structural exercises Interval training with load bearing activites Aerobic Training Weight bearing

Connective Tissue Adaptations Tendons, Ligaments and Fascia Exercise of low to moderate intensity does not markedly change the collagen content of connective tissue High intensity loading results in a net growth of the involved connective tissue Cartilage Weight bearing forces and complete movement throughout the range of motion seem to be essential to maintaining tissue variability Moderate aerobic exercise seems adequate for increasing cartilage thickness. Strenuous exercise does not appear to cause degenerative joint disease