Updated Feb 28, 2025
This kit was created to assist you in completing The Human Locomotor System Challenge Kit. Included are facts, stories, crafts, games, recipes and information that can be copied and distributed to the participants working on this kit.
Most people have approximately 650 muscles which account for almost half of most people’s body weight. Your skeletal muscles work in pairs. You need almost all of the 40 muscles in your face to frown but less than half of them to smile.
Squeezing a stress ball is a fun way to exercise the muscles in your hands and relieve tension. The ball is also great for juggling or playing hacky sack with.
You can use this chalk to draw hopscotch boards for bone-building exercises.
NOTE: THIS CRAFT MUST BE PREPARED THREE DAYS IN ADVANCE OF USE.
The places where bones fit together are called joints. This craft will demonstrate how joints allow bones to move.
Doctors photograph the skeleton using X-rays (invisible waves of electromagnetic radiation), which allow them to see through the skin and into the body.
Dark green leafy greens are great sources of calcium and vitamin D. Vitamin D helps in the absorption of calcium and phosphorus, creating healthy bones. A diet rich in vegetables such as spinach, kale, chard and collard greens helps to strengthen bones by preventing calcium loss, thanks to their alkaline effect. Kale also contains vitamins A, C and K, which all play a role in protecting joints, along with copper, which helps build ligaments and manganese, which activates enzymes needed for tissue growth and repair. These crispy kale chips are the perfect healthy alternative to potato chips.
Cottage cheese is high in both protein and calcium while also being low in fat, making it good for both healthy bones and muscles. Try this recipe for breakfast, dessert or an after-school snack!
It is important to eat calcium every day for healthy muscle function and bone growth and repair. Choose 1 percent or fat-free dairy products or dairy substitutes to minimize fat and calories. This recipe makes about 12 popsicles and supplies calcium, Vitamin C, Vitamin D, potassium and protein.
Chickpeas are a helpful source of minerals, fibre and protein and they are low in fat to boot. They contain iron, phosphorus, zinc and manganese. Manganese is important for bone formation. This recipe makes 2.5 cups of hummus.
Oranges are a great source of vitamin C and also contain some potassium. Eating fruits high in vitamin C helps to support muscles and connective tissue in self-repair. The vitamin C in orange juice also supports collagen production, which is good for bones too. Calcium-fortified orange juice is even better!
Eggs are an important dietary component of muscle building. They are both high in protein and low in calories. Egg protein is considered to be among the most readily utilizable proteins with the highest biological value of any whole food. In other words, the protein in eggs is used most efficiently for muscular growth. Eggs enriched with omega-3 fatty acids are even better. Among other things, Omega 3’s help to lubricate joints and reduce inflammation. This healthy lunch or snack recipe makes eight mini sandwiches.
Nuts like peanuts and almonds are very good sources of calcium and protein as well as omega 3 fatty acids and minerals, such as magnesium. Without magnesium, calcium cannot be absorbed into bones. Almonds and peanuts are also great sources of vitamin E, which protects the outer membrane of joint cells. Furthermore, flaxseeds contain Omega 3 fatty acids which are effective in lubricating joints and reducing inflammation. This is another tasty and simple snack or dessert recipe.
Muscles need protein to stay strong, and quinoa (pronounced ‘kenwä or ke-’no-e’) is a protein-rich, gluten-free, low-fat, vegetarian and vegan option. Quinoa is not only high in protein, but the protein it supplies is also “complete,” meaning that it contains all nine of the essential amino acids. Amino acids are also essential for forming connective tissues such as cartilage. Quinoa is also easy to digest and contains lots of fibre, magnesium, calcium and iron. This recipe is very flexible. Use whatever vegetables you like, and just leave out the rest.
An apple a day can help keep arthritis away. Red apples are rich in quercetin (pronounced ‘kwer-se-ten), an antioxidant that’s important in building and maintaining collagen. Collagen is the main component of ligaments, tendons and cartilage and absorbs shock in the joints, helping them withstand years of wear and tear. Quercetin is concentrated in the apple’s red skin, so don’t peel the fruit.
Weight-bearing exercises, like skipping, maximize bone mass.
High-impact activities, such as jumping and hopping, are important for bone mass development in youth. To make your own sidewalk chalk for these activities see earlier recipes.
This jump rope variation is a fun challenge and may take some practice to learn.
This bouncy race exercises bones and muscles and is fun for all.
Our brains control our muscles. The brain sends out hundreds of nerve signals every second that direct the different muscles throughout the body to either contract or relax.
This game is a fun balance and flexibility challenge. How low can you go?
This game is the ultimate test of muscle strength!
Approximately one in 20 people is born with an extra pair of ribs. More than half of the bones in the body are located in the hands and feet. Each bone in the human body is connected to at least one other bone.
Finding healthy foods that fit your lifestyle and personality may be the key to sticking with them. Take this quiz to find some snack ideas to best suit you. For each question, select the answer that best describes you. At the end of the quiz, tally up your results to see which letter you selected most often and read on for the corresponding results. (It is possible to fall into more than one category).
1) Your friends always tease you about:
A. Your crazy, busy schedule. You are an organized planner with lots on the go.
B. You’re almost always cold and bundled up in lots of layers.
C. You are a shopaholic for workout clothes.
D. You are sometimes too adventurous for your own good.
2) What is your favourite pet?
A. Goldfish. You’re already busy enough, so they are good because they are low maintenance.
B. Indoor cat or smaller dog. They’ll sit on your lap and cuddle while you pet them.
C. Large dog. They’re social animals you can take with you on hikes and other activities.
D. Iguana. They’re exotic pets no one else in the neighbourhood has.
3) It’s 4pm on a weekday. What are you doing?
A. You’re still at school. You squeezed in 45 minutes of studying in the library before going to your student council fundraising meeting.
B. You’re talking to your BFF on the phone. You need to vent and get a pep talk.
C. You’re at your team’s practice.
D. You’re at the local recreation/ community centre taking an after-school class.
5) What’s your favourite summer workout?
A. Running. You can do it solo whenever you want, and it gives you time to think.
B. It’s tough to find time to work out between seeing friends and family, so you just do whatever whenever you end up having free time.
C. Group boot camp. No pain, no gain, and you’re all in it together.
D. Salsa lessons. The same old thing is boring. Learning new things is fun!
6) What kind of shows and movies do you prefer?
A. Complete seasons of cool shows you missed when they were on TV.
B. Comedies and feel-good movies.
C. The popular Blockbusters and hit TV shows everyone talks about the next day.
D. Period dramas or subtitled films.
Mostly A’s: You are a busy bee.
You want: A speedy snack.
Between school and all of your extra-curricular activities, spare time is hard to come by! Healthy convenience foods like granola or protein bars are easy. Even better, try a snack you can make ahead of time, such as Balls of Energy, which are quick to eat when you’re in a rush, or Quinoa Salad, which is easily portable and can be eaten on the go.
Mostly B’s: You are laid back and fun-loving.
You want: Comfort food.
You like things that are cozy and familiar. Crackers with good old cheddar cheese or peanut butter are good combinations. And try the Orange sunshine Soup recipe for something warm and uplifting or the Oatmeal Apple muffins for something chewy and satisfying.
Mostly C’s: You are a team player.
You want: A light bite you can share with friends.
You are physically active and prefer snacking steadily throughout the day instead of eating big meals that make you feel too full and slow you down. Veggies and dip and trail mix are good nibbles for you. Make a batch of Yogurt Pops or some Egg Salad Sliders to serve when you have the group over to your house after school.
Mostly D’s: You are an individual full of curiosity.
You want: Something different.
Variety is the spice of life! Hummus and pita is a tasty Mediterranean-inspired snack you might like. For something new, try the Kale Chips recipe or try making your own Cottage Cheese from scratch and switch up the toppings so it never gets old.
Match the key terms in the box to their correct definitions.
| A strong but flexible tissue in the joints that covers the surface of the ends of bones to protect and cushion them from rubbing against each other. | |
| A hard framework made of bones and covered by muscles that gives the body its shape and protects the internal organs. | |
| A part of the body where two or more bones meet, and the body can move or bend. | |
| The spongy layer of bone which looks like a honeycomb and is very light in weight. | |
| The type of joint that allows a rotating or twisting motion, like that of the head moving from side to side. | |
| A tough cord of fibrous tissue that joins a muscle to a bone or a muscle to another muscle. | |
| Tough bands of fibrous tissue that stretch across or around a joint and strap bones together where they meet. | |
| An important dietary mineral that gives hardness and strength to bones and teeth. | |
| A mass of tough, elastic tissue that contracts to pull on the bones and produce movement. | |
| The most moveable of all types of joints in which one bone rotates like a ball inside a cup-like shaped bone. | |
| The dense, hard outside layer of the bone. | |
| The type of joint that moves backwards and forwards in one direction. |
Once you have finished this challenge kit, use code ECK019 for 20% off the Human Locomotor Badge!
This Meeting Plan was researched and written by our intern Maïlis Bietenhader.
