Short Term Effects of Exercise on the Skeletal System
As muscles push and pull at the framework of the skeleton during exercise, the structure of the bones themselves change in response. The short-term effects of exercise on the skeletal system depends on the types of activity performed.
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Bone Basics
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The skeleton is the framework of the body, and muscles anchor to different parts of the bones. These attachment sites enable movement. During exercise, muscles contract and become shorter, pulling on the bones which causes movement at the joints such as elbows and knees.
Light Weights, High Reps
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Many exercisers choose to lift a small amount of weight several times in a row; this style of strength training is referred to as "light weight, high repetition (reps)." During this type of strength training, bones are not challenged much as the amount of force being exerted on the muscular attachments is minimal.
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Heavy Weights, Low Reps
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When a large amount of weight is lifted just a few times, however, the amount of force produced encourages changes in the bone structure. In essence, the skeletal system immediately receives a signal from the pulling of the muscle, which causes it to increase the rate of bone formation.
High Impact Activity Defined
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Many sports and exercises involve running or jumping which are considered high impact primarily because of their effect on the skeletal system. Each time the body is suspended in the air and comes down again, the impact force of landing is transmitted up through the bones.
Short-Term Effects of High Impact Activity on the Skeletal System
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High impact activity immediately triggers changes in the bones. Each time an impact occurs, for instance when your foot comes down during running, the entire skeleton acts like a shock absorber. As the skeleton bends and flexes slightly, signals are sent to the bones which encourage new bone formation.
Low Impact Activity and Bone
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By definition, low impact activity encompasses all physical activity where one foot remains on the ground at all times. Though the forces involved are smaller, exercises such as walking or low impact aerobics still stimulate bone growth, just at a slower rate.
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References
- Photo Credit Image by Flickr.com, courtesy of D'Arcy Norman
