Can you believe this is our last class folks! This week we’re going to wrap things up by learning about the wonders of the human skeletal system which is another great testaments to God’s creation. It provides structure, movement, protection, and even produces life-giving cells.
Understanding the wonders of our bones helps us recognize the importance of taking care of this divine gift of our body.
As stewards of our bodies, we should always continue to actively seek knowledge and develop habits that strengthen our human systems that you’ve learned about this year including now the skeletal system.
Let’s get started…
Action Steps:
Step 1
Read the scripture below and write a short 300 to 800 word discussion in your journal about your feelings and thoughts about the questions below. Come prepared to share your thoughts in class:
Scripture: 1 Corinthians 6:19-20
19 What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?
20 For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.
Questions to journal about:
1- What do you think the Apostle Paul is telling us about how we are bought with a price?
2- How exactly are we “not our own”?
3- What are at least 5 ways you can Glorify God in your body and spirit?
4- How do you actively demonstrate in your life that you treat your body like a temple?
Step 2
Watch this video about the fundamentals of your bones and answer the questions below it:
1- How often does your skeletal system regenerate itself to give you basically a new skeletal system?
2- What is “Hematopoiesis”?
3- How many blood cells does your bone marrow help produce roughly each day?
4- How many bones does the average human body have?
5- What two colors do your bone marrow come in? What do each do specifically?
6- What exactly do Osteoblasts and Osteoclasts do in your bones?
7- When you work out do you also build bone as well as muscle? True or False?
8- Research online how much estimated bone loss occurred to the recent astronauts who Elon Musk recently helped return to earth after being in space for 8 months?
9- How does Heavenly Father help you rebuild after personal struggles?
Step 3
Watch this video about stem cells and answer the questions below:
1- What are stem cells?
2- How often does your intestinal lining completely replace itself?
3- What types of major cells in your body are replaced with stem cells?
Step 4
Watch this video and complete these 2 action items below:
1- write down 1 specific example of the BEST possible food type you would choose to eat for each of the 7 ways you can improve your bone health (7 total food examples). For point #5 just share the best food you think would help support that way. I’m looking for the best real food you would choose and why you chose it. Don’t choose the same foods Dr Berg talks about in this video. Choose new real foods. Come prepared to share your real food example ideas with the class.
2- Find a scripture of your choice that you can share with us in class that you can use to compare to the skeletal system. For example Helaman 5:12
“And now, my sons, remember, remember that it is upon the rock of our Redeemer, who is Christ, the Son of God, that ye must build your foundation; that when the devil shall send forth his mighty winds, yea, his shafts in the whirlwind, yea, when all his hail and his mighty storm shall beat upon you, it shall have no power over you to drag you down to the gulf of misery and endless wo, because of the rock upon which ye are built, which is a sure foundation, a foundation whereon if men build they cannot fall.”.
Step 5
For the next 2 weeks practice, track and improve upon these exercises:
1) Strength:
Weighted Step-Ups
Step-ups are a weight-bearing exercise that strengthens leg bones (femur, tibia, fibula) and hips. Using additional weight increases bone stress, promoting density growth.
How to Perform:
- Stand in front of a sturdy bench or step, holding a dumbbell in each hand (or bodyweight for beginners).
- Step up with one foot, pressing through the heel to lift yourself up.
- Lower back down slowly and repeat on the other leg.
- Perform 3 sets of 10 reps per leg.
Tracking Progress: Increase weight, repetitions, or step height over time.
2) Balance:
Single-Leg Hops on a Soft Surface
Jumping stimulates osteoblast activity, helping bones absorb impact and reinforce strength. Single-leg hops improve balance, reducing fall risk and fractures later in life.
How to Perform:
- Stand on one leg on a soft but stable surface (grass, mat, or foam pad).
- Hop forward and backward, then side to side.
- Switch legs and repeat.
- Perform 3 sets of 20 hops per leg.
Tracking Progress: Increase reps, balance time, or add small ankle weights.
3) Flexibility
Deep Squat Hold with Hip Mobility
This exercise improves joint flexibility, keeps cartilage hydrated, and prevents stiffness in knees, hips, and ankles.
How to Perform:
- Stand with feet slightly wider than shoulder-width apart.
- Lower into a deep squat, keeping heels on the ground.
- Hold the squat for 30-60 seconds, pressing elbows against the knees to open the hips.
- Perform 3 rounds.
Tracking Progress: Increase hold time, improve posture, or add slight weight for challenge.
4) Cardio
Bounding (Power Jumps)
How to do it: Jump forward as far as possible using both feet, land softly, and repeat in a continuous motion.
High-impact jumping stimulates bone growth in the legs and spine.
Tracking: Measure the total distance covered in five jumps.
