Monday, December 14, 2009
Ab Work
Will I get more out of sit-ups and crunches if I do them when my muscles are
worked or do I give it a days break in between?
Also, is it best to do as many as you can at once or small amounts throughout the day?
This is such a great question! Within any form of exercise the rule of thumb should always be less is best and adding compound moves to your workout will give you better results.
Your body has three distinct energy systems to supply your muscles with ATP (adenosine triphosphate), which is a high-energy compound found in all cells that directly fuels muscular work.
The three energy systems are:
The ATP-CP system which is for short (10 seconds), powerful, and intense bursts of energy. This energy system fuels your body to get it moving. If you keep moving your body will need it's second energy system to kick in which is...
The Anaerobic system. This system fuels your body for a slightly longer duration (up to 2 min.) Your Anaerobic or Lactic Acid system operates without the need for oxygen, your body at this point will be using the glycogen already stored in your muscles. Using this system will create the "burn" you feel when pushing your muscles. If you continue on with your workout, your body will move into the third and final energy system...
The Aerobic system. This system will use everything you have stored in the body; carbohydrates, fat, and protein to replenish and fuel your workout. The Aerobic system needs oxygen. When you reach the point where you are breathing hard, you are now operating at an aerobic level.
The trick to an effective and superior workout is to 'confuse' your muscles; keeping them in a state where they are pulling from every energy supply source available to them to keep up with you.
When you are working at an aerobic level, your body is working hard to replenish and restore glycogen levels so that you have the fuel to continue. When you consume glucose (carbohydrates) your body converts it to glycogen and stores it throughout your body.
****Carbohydrates are the only fuel your brain will use. It does not run on protein or fat. Not consuming carbs will leave you feeling swirly and hungry.
****Simple Carbohydrates such as refined sugar in candy and processed foods supply very little long term energy because they are broken down and used quickly. The sugars in fruit are simple sugars with the difference being that they offer fiber and vitamins which will satisfy your bodies needs. Using a protein such as peanut butter with an apple will leave you feeling satisfied for longer and will give you more energy to work with than if you consumed the apple alone.
****Complex Carbohydrates, unrefined grains are the best choice because they offer the fiber your body needs as well as a sugar that offers more energy and stability.
****When you consume to much of either carbohydrate whether it be simple or a healthier complex one, your body has specific needs, when those needs are meet it will take all the excess sugars, turn them into fat cells and stick them where ever it can for future use. Your bodies goal is only to keep itself fueled. If you put to much fuel in it will save it for later, just in case. Add in excess protein and fat when you are already sufficiently fueled, that to will instantly convert into fat and put into storage.
When you are working out and you have reached an aerobic state your body will pull energy from where ever it can find it. If you are working your abs, your body might be fueling those muscles from the fat storage in your hips! Your body will create the energy it needs to keep up with your demands in the most effective way possible.
Isolating specific muscles is important work but it also needs to be combined with other movements for the best results. If you are working a particular muscle the same way over and over, it will get comfortable and gains will take longer to reach. If you work a particular muscle while demanding it to do other things as well, it will work harder and the gains will be quicker.
Overworking a muscle group provides no extra results. Your muscle gains are caused from working a muscle to fatigue, then letting it rest so that it may heal. The healing process is where your gains are created, the gains are not created during the actual workout. The healing process takes 24-48 hours. If you work a muscle group to fatigue, let it rest and then repeat, you will see the benefit of your work. The one and only muscle that offers a positive gain to working in short bursts many times a day is your heart. Providing your heart short bursts of aerobic (must reach a level of heavy breathing) energy through out the day will lead to great improvement in your cardiovascular health. All other muscles need only intense, short and effective work and rest to see improvements in muscle tone.
Finally back to our original question regarding ab work!
Your abs are one of your main powerhouse (core) muscle groups. The muscles of the abdominal wall are:
Rectus Abdominis, External Oblique Abdominal, Internal Oblique Abdominal, Transverse Abdominis, and Quadratus Lumborum! Every time you move and breathe your abs are working. Our abs are a very deep, layered muscle group.
Your body will store excess sugar in your belly area because we have natural pouches located there just for that purpose!
The absolute best way to work your abs is to combine many movements that will target its many layers.
Working aerobically targets your abs because your obliques are attached to your rib cage so when your lungs are expanding and contracting due to the aerobic state your body is in, the abs are working hard as well.
Crunches on the ball are superior because your lower back is supported, you are using your ab muscles to keep yourself stabilized on the ball and the lengthening back onto the ball after your crunch is more work for the muscles.
Any and all combo moves (front kicks, back kicks, side kicks, french press w/ squat) are working several different layers of ab muscle at once & in combination, bringing fantastic gains to the ab group.
There are many myths regarding abdominal work, the old sit up on the floor is really old school and not very beneficial to many of us due to the strain it puts on other parts of the body. Working a crunch is targeted and specific, bringing greater gains, working crunches along with other combination movements that bring all ab muscles into play, and working them to fatigue, will bring ultimate gains.
Over the next few weeks I will continue to add in intense and productive ab work. The workout we are currently using is targeting the deep core ab muscles that will form a solid base for future increases.
Tamra
worked or do I give it a days break in between?
Also, is it best to do as many as you can at once or small amounts throughout the day?
This is such a great question! Within any form of exercise the rule of thumb should always be less is best and adding compound moves to your workout will give you better results.
Your body has three distinct energy systems to supply your muscles with ATP (adenosine triphosphate), which is a high-energy compound found in all cells that directly fuels muscular work.
The three energy systems are:
The ATP-CP system which is for short (10 seconds), powerful, and intense bursts of energy. This energy system fuels your body to get it moving. If you keep moving your body will need it's second energy system to kick in which is...
The Anaerobic system. This system fuels your body for a slightly longer duration (up to 2 min.) Your Anaerobic or Lactic Acid system operates without the need for oxygen, your body at this point will be using the glycogen already stored in your muscles. Using this system will create the "burn" you feel when pushing your muscles. If you continue on with your workout, your body will move into the third and final energy system...
The Aerobic system. This system will use everything you have stored in the body; carbohydrates, fat, and protein to replenish and fuel your workout. The Aerobic system needs oxygen. When you reach the point where you are breathing hard, you are now operating at an aerobic level.
The trick to an effective and superior workout is to 'confuse' your muscles; keeping them in a state where they are pulling from every energy supply source available to them to keep up with you.
When you are working at an aerobic level, your body is working hard to replenish and restore glycogen levels so that you have the fuel to continue. When you consume glucose (carbohydrates) your body converts it to glycogen and stores it throughout your body.
****Carbohydrates are the only fuel your brain will use. It does not run on protein or fat. Not consuming carbs will leave you feeling swirly and hungry.
****Simple Carbohydrates such as refined sugar in candy and processed foods supply very little long term energy because they are broken down and used quickly. The sugars in fruit are simple sugars with the difference being that they offer fiber and vitamins which will satisfy your bodies needs. Using a protein such as peanut butter with an apple will leave you feeling satisfied for longer and will give you more energy to work with than if you consumed the apple alone.
****Complex Carbohydrates, unrefined grains are the best choice because they offer the fiber your body needs as well as a sugar that offers more energy and stability.
****When you consume to much of either carbohydrate whether it be simple or a healthier complex one, your body has specific needs, when those needs are meet it will take all the excess sugars, turn them into fat cells and stick them where ever it can for future use. Your bodies goal is only to keep itself fueled. If you put to much fuel in it will save it for later, just in case. Add in excess protein and fat when you are already sufficiently fueled, that to will instantly convert into fat and put into storage.
When you are working out and you have reached an aerobic state your body will pull energy from where ever it can find it. If you are working your abs, your body might be fueling those muscles from the fat storage in your hips! Your body will create the energy it needs to keep up with your demands in the most effective way possible.
Isolating specific muscles is important work but it also needs to be combined with other movements for the best results. If you are working a particular muscle the same way over and over, it will get comfortable and gains will take longer to reach. If you work a particular muscle while demanding it to do other things as well, it will work harder and the gains will be quicker.
Overworking a muscle group provides no extra results. Your muscle gains are caused from working a muscle to fatigue, then letting it rest so that it may heal. The healing process is where your gains are created, the gains are not created during the actual workout. The healing process takes 24-48 hours. If you work a muscle group to fatigue, let it rest and then repeat, you will see the benefit of your work. The one and only muscle that offers a positive gain to working in short bursts many times a day is your heart. Providing your heart short bursts of aerobic (must reach a level of heavy breathing) energy through out the day will lead to great improvement in your cardiovascular health. All other muscles need only intense, short and effective work and rest to see improvements in muscle tone.
Finally back to our original question regarding ab work!
Your abs are one of your main powerhouse (core) muscle groups. The muscles of the abdominal wall are:
Rectus Abdominis, External Oblique Abdominal, Internal Oblique Abdominal, Transverse Abdominis, and Quadratus Lumborum! Every time you move and breathe your abs are working. Our abs are a very deep, layered muscle group.
Your body will store excess sugar in your belly area because we have natural pouches located there just for that purpose!
The absolute best way to work your abs is to combine many movements that will target its many layers.
Working aerobically targets your abs because your obliques are attached to your rib cage so when your lungs are expanding and contracting due to the aerobic state your body is in, the abs are working hard as well.
Crunches on the ball are superior because your lower back is supported, you are using your ab muscles to keep yourself stabilized on the ball and the lengthening back onto the ball after your crunch is more work for the muscles.
Any and all combo moves (front kicks, back kicks, side kicks, french press w/ squat) are working several different layers of ab muscle at once & in combination, bringing fantastic gains to the ab group.
There are many myths regarding abdominal work, the old sit up on the floor is really old school and not very beneficial to many of us due to the strain it puts on other parts of the body. Working a crunch is targeted and specific, bringing greater gains, working crunches along with other combination movements that bring all ab muscles into play, and working them to fatigue, will bring ultimate gains.
Over the next few weeks I will continue to add in intense and productive ab work. The workout we are currently using is targeting the deep core ab muscles that will form a solid base for future increases.
Tamra
Mom's Workout Week 4 - Week 8
The next 4 week block includes new equipment and new techniques! You'll be working quick cardio bursts, deep core work and isometric exercises which will certainly confuse any muscle just getting comfortable with the old routine!
This 4 week block includes 12 stations. Each station has 2 exercises (still one minute each) you'll work at each station for 2 minutes. Every 4th station is a blast of cardio!
Station 1: 2 min Cardio Blast
Front Heel Tap
Start with feet together and your hands down.
Take one foot and tap the heel out in front of you.
Return foot to starting position.
Begin swinging your arms any way you like, they just need to be moving.
Breathe deeply.
Side Step w/ High Arms
start with our hands together, feet together. You step out with one foot, step behind with the other, step out with that first food and then tap. Step out other side, step behind, step out and tap. Let's do it again. Step out, behind, out and tap. Now other side, step out, behind, step out and tap. As you get better, you go faster. Out, behind, out and tap
Station 2:
Down Plank
Lie on your stomach, raise your body off the floor, supporting yourself on your forearms and your toes.
Raise your hips so your body is straight like a board.
Hold.
Focus on keeping your body as straight as a board.
Don't let your hips sag.
Keep your neck lengthened and in line with your spine.
Keep your inner core activated.
Remember to breathe!
Modified Push Ups
Place your hands on the mat just outside your shoulders.
Straighten your arms.
Rest your knees on the floor so your lower legs and feet are up in the air.
Balance on your hands and your thigh muscles just above your knees.
Lower your body, work on creating a 90 degree angle in your elbow joint.
Straighten your arms, raising your body back to the starting position.
Think of your body as a solid unit, moving as a whole.
Keep your head and neck in alignment with your spine, your eyes looking straight down, not up.
Concentrate on your chest muscles as you go through the entire range of motion.
Extend your arms just short of locking out.
Exhale as you push up inhale as you go down.
Station 3:
Isometric Lateral Arm Raise w/ 2 lb weighted ball
Stand with weight in each hand and arms down to the sides of the body with a very slight bend in the elbow.
Contract your abs and glutes slightly to ensure that the hips do not shoot forward or have the lower back arch excessively.
Hold the weight with palms facing forward, then lift the arms laterally (to the sides of the body) while keeping them straight, stopping once parallel with the floor.
Make sure that arms are parallel with one another as you lift and not in front of the body, you want to bring the weights almost behind you.
Alternate the palms from facing forward to palms facing up, to palms facing down going back and forth between the three.
This will help to keep your mind busy and off the work you are calling on your shoulders to do!
Remember to breathe!
Isometric Front Arm Raise w/ 2 lb weighted ball
Contract your abs and glutes slightly to ensure that the hips do not shoot forward or have the lower back arch excessively.
Hold the weight with palms facing forward, then lift the arms in front of you while keeping them straight with a slight bend at the elbow, stopping once parallel with the floor.
Alternate the palms from facing up, to facing inward, to facing down going back and forth between the three.
This will help to keep your mind busy and off the work you are calling on your shoulders and arms to do!
Remember to breathe!
Station 4:
One Arm Row w/ Short Tube
While holding the tube in one hand, place one foot in front of you and bend your knee for stability, bend forward at the waist keeping your back level with the ground.
Keep your shoulders square, head and neck in line with your spine and eyes down.
Keep your non-working hand on your knee for support.
Start with your arm hanging down, holding the tube, keeping your palm facing your body.
Steadily pull the tube by your side concentrating on your back doing the work rather than your bicep.
Keep your elbow close to your body and pointing directly in back of you at all times.
Slowly return to your starting position.
Exhale when you are pulling the band inhale when you are releasing.
Keep this and all exercises under complete control.
Triceps Kickback w/ Light Weight
While holding the weight in one hand, place one foot in front of you and bend your knee for stability, bend forward at the waist keeping your back level with the ground.
Keep your shoulders square, head and neck in line with your spine and eyes down.
Keep your non-working hand on your knee for support.
Start with your arm down by your side keeping your palm facing your body.
Steadily pull the weight by your side concentrating on your back doing the work rather than your bicep.
Keep your elbow glued to your body and pointing directly in back of you at all times.
Freeze that position, this is your starting point.
While keeping your elbow glued to your side pull the weight toward the wall behind you, stop just before your elbow locks out.
The only movement here is at the elbow, it is a hinge pulling the weight toward the wall behind you and back again, your elbow remains glued to your side.
Contract your triceps muscle at the top of this extension.
This exercise isolates the triceps muscle.
Use slow controlled movements.
Exhale when you are extending your arm back toward the wall behind you, inhale when you releasing.
Remember...keep your elbow glued to your side at all times.
Station 5: 2 min Cardio Burst
Front Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
With good energy flex your hip bringing your knee up, hold it there for a second, extend your knee out into a strong kick.
Focus on sending your heel and ball of your foot toward the wall in front of you. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Back Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
Flex your hip bringing your knee up, hold it there for a second, look over your shoulder so that you will see your kick, with strong energy kick your leg straight back, not off to the side behind you.
Focus on sending your heel toward the wall in back of you. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed. Look forward.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2 punches.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Station 6:
Ab work on the ball
Sit on the ball with your feet shoulder width apart.
Walk your feet forward until your lower back is firmly supported.
Place your fingers by your temples; keep your elbows wide.
Lower your upper back and shoulders onto the ball.
Lift your upper back and shoulders off the ball to a roughly 45 degree angle. Keep your hips anchored so that you move over the ball, and the ball does not roll under you.
Exhale as you contract up, inhale as you are rolling back.
Oblique work on the ball
Sit on the ball with your feet shoulder width apart.
Walk your feet forward until your lower back is firmly supported.
Place your fingers by your temples; keep your elbows wide.
Lower your upper back and shoulders onto ball.
Lift your upper back and shoulders off the ball to a roughly 45 degree angle.
As you do, turn your torso to the left, and then lower yourself.
Repeat, switching sides.
Exhale as you contract up, inhale as you are rolling back.
Station 7:
Wide Squat with French Press using 5lb medicine ball
Assume a very wide horse stance with your toes pointing slightly outward.
Drop your hips down.
Keep your shoulders back and down.
Contract your abs for support.
Hold the medicine ball securely between your hands.
Lift the ball up over your head, straighten your arms.
Squat, at the same time keep your elbows at your ears, bend your arms, lowering the medicine ball down toward your shoulder blades.
Return to starting position by pushing through your heels and returning the ball overhead.
The movement will be; squat and lower ball toward shoulder blades, push through heels to stand and raise ball up over your head. Repeat.
Exhale as you squat, inhale as you stand up.
Isometric Quadriceps work on wall
Place your back against the wall.
Walk your feet out until it is as if there is an imaginary bench under you and your are sitting on it.
The goal is to have your knees be at 90 degrees.
Hold that position.
If you are unable to hold the contraction, bring your feet in a little closer.
Do not forget to breathe!
Station 8:
Step & Knee Ups on Wave
Step onto the Wave with your left foot directly in the center of the Wave, using the balance of your entire foot and pushing through your heels.
Bring your right knee up as high as you can, then return it to the floor.
Step off.
Step onto the Wave with your right foot directly in the center of the Wave, left knee up, step down, repeat!
Enjoy, relax and breathe!
Step & Leg Raise on Wave
Step onto the Wave with your left foot directly in the center of the Wave, using the balance of your entire foot and pushing through your heels.
Raise your right leg, keeping it straight and behind you, then return it to the floor.
Step off.
Step onto the Wave with your right foot directly in the center of the Wave, left leg up and out, step down, repeat!
Enjoy, relax and breathe!
Station 9: 2 min Cardio Burst
Side Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
Flex your hip bringing your knee up, hold it there for a second, look to the side so that you will see your kick, with strong energy kick your leg out sideways.
Focus on sending your heel toward the wall. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed. Look forward.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2 punches.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Grapevine w/ Arms
Start with your left foot, take a nice wide step to the left, with a bounce in your step bring your right foot behind the left, again step off with your left foot to the left, tap your right foot behind your left, then move to the right.
Take a big step to the right with your right foot, bring your left foot behind your right, again step out to the right with your right foot, tap your left foot behind your right, then move back to the left.
Movement is step, follow, step, tap ~ go in the other direction ~ step, follow, step, tap
As you get use to it, your speed will increase.
This is a great exercise!
Move your arms, doesn't matter how, they just need to be moving!
Station 10:
Hip Adductor on wall with ankle weights
Ankle weights on, use the wall for support.
Starting with your right leg extended to the side, keeping your back and leg straight, bring your right leg in from the side and cross it in front of your left leg.
Return to starting position, Repeat!
Exhale as you cross over, inhale as you are returning.
Hip Abductor on wall with ankle weights
Ankle weights on, use the wall for support.
Starting with your right leg, keeping your back and leg straight, extend your leg out as far as possible.
Return to starting position, Repeat!
Exhale as you extend out, inhale as you return.
Station 11:
Bicep curls 30 seconds / Hammer Curls 30 seconds w/ hand weights
Regular Bicep curl:
Feet apart and knees slightly bent.
Keep elbows at hips, only movement should be in the elbow joint.
Bend arm, with palm facing up, slowly and return down slowly. 30 seconds.
Hammer Curl:
Same starting position except your palms will be facing in toward each other.
Exhale as you curl up, inhale as you curl down.
Clean and Press w/ hand weights
Begin in a horse stance position. Relaxed, shoulders back and down, abs and glutes contracted for support.
Begin with arms at sides, palms facing up.
Curl weights all the way up to the shoulder, palms facing up.
Once at the shoulder, face palms forward and press the weight over your head.
Return down to your shoulders, rotate palms to facing up, return to starting position.
Exhale as you clean and press, inhale as you return to starting position.
Station 12: 2 min Cardio Burst
Knee Ups w/ Arm Pull Down
Begin in a horse stance, shoulders relaxed back and down, abs and glutes contracted for support.
Raise your arms above your head.
As you raise your left knee as high as you can, pull your arms down, bending at the elbows to meet your knee.
You do not need to touch your elbows to your knee but they must meet in the air.
Lower your leg, raise your arms back over your head and repeat with other side.
Exhale as you are bringing your knee up and arms down, inhale as you are returning to starting position.
March / Jog in Place
Use your arms, raise your legs as much as you can.
Keep shoulders down and relaxed.
Breathe and enjoy!
Fun and Bones Review
Please point to and name all the bones we have covered so far!
BONES TO REVIEW:
FEMUR
TIBIA
FIBULA
BONES TO REVIEW:
FEMUR
TIBIA
FIBULA
Fun and Bones Week 5
This week we focused on bones of the foot and ankle!
There are 26 bones in the foot & ankle along with 33 joints!
There are over 100 muscles, tendons, and ligaments in the foot and ankle!
The bones of the foot and ankle act as shock absorbers, give us support, balance and mobility!
Your tibia and fibula rest on the ankle bone called the talus. This joint (place where bone meets bone) forms a hinge that allows the foot to move up and down.
The heel bone is call the Calcaneous, it is a solid, super strong bone. It is the largest bone of the foot. It works with the talus bone to offer stability and support. The bottom of the heel bone is cushoned by a layer of fat.
The little bones that allow the foot to bend and move around in so many different directions and ways are called the Tarsals.
The 5 long bones that connect the Tarsals to the toes are called the Metatarsals.
Finally the bones that make up our toes are called Phalanges.
Your big toe is called the hallux!
There are 26 bones in the foot & ankle along with 33 joints!
There are over 100 muscles, tendons, and ligaments in the foot and ankle!
The bones of the foot and ankle act as shock absorbers, give us support, balance and mobility!
Your tibia and fibula rest on the ankle bone called the talus. This joint (place where bone meets bone) forms a hinge that allows the foot to move up and down.
The heel bone is call the Calcaneous, it is a solid, super strong bone. It is the largest bone of the foot. It works with the talus bone to offer stability and support. The bottom of the heel bone is cushoned by a layer of fat.
The little bones that allow the foot to bend and move around in so many different directions and ways are called the Tarsals.
The 5 long bones that connect the Tarsals to the toes are called the Metatarsals.
Finally the bones that make up our toes are called Phalanges.
Your big toe is called the hallux!
Fun and Bones Week 4
The tibia & fibula are the bones we focused on during week 4.
The tibia or shinbone is the larger and stronger of the two bones in the leg below the knee and connects the knee with the ankle bones.
The fibula or calf bone is a bone located on the lateral or outside of the tibia with which it is connected above and below. It is the smaller of the two bones in the leg below the knee. It forms the lump just above and to the outside of the foot, this lump is called your ankle bone.
The tibia or shinbone is the larger and stronger of the two bones in the leg below the knee and connects the knee with the ankle bones.
The fibula or calf bone is a bone located on the lateral or outside of the tibia with which it is connected above and below. It is the smaller of the two bones in the leg below the knee. It forms the lump just above and to the outside of the foot, this lump is called your ankle bone.
Fun and Bones Week 3
Patella:
The patella, also known as the knee cap, is a thick, circular-triangular shaped bone that covers and protects the knee joint.
It is the largest sesamoid bone in the human body.
A sesamoid bone is one that floats. You can move your patella from side to side, it is not going anywhere it just has some freedom to move. The reason it has the ability to move is because if your knee cap was held into place as tightly as your other bones are, your knee would not be able to bend. The patella floats around and moves with your quadriceps muscles to make sure it is protecting the joint no matter which way you are going.
Your knee cap acts like a shield to protect your knee joint from injury. If the knee cap was not there, every time you landed on your knees it would feel like your elbow does when you bump your funny bone. It would hurt a lot and it would hurt often!
The patella, also known as the knee cap, is a thick, circular-triangular shaped bone that covers and protects the knee joint.
It is the largest sesamoid bone in the human body.
A sesamoid bone is one that floats. You can move your patella from side to side, it is not going anywhere it just has some freedom to move. The reason it has the ability to move is because if your knee cap was held into place as tightly as your other bones are, your knee would not be able to bend. The patella floats around and moves with your quadriceps muscles to make sure it is protecting the joint no matter which way you are going.
Your knee cap acts like a shield to protect your knee joint from injury. If the knee cap was not there, every time you landed on your knees it would feel like your elbow does when you bump your funny bone. It would hurt a lot and it would hurt often!
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