Module 4 Unit 4 Facts About Muscular Fitness PDF

MODULE 4 UNIT 4 FACTS ABOUT MUSCULAR FITNESS OBJECTIVES Define Muscular Fitness Apply the FITT principle in planning a muscular exercise program Give examples of body weight exercises Choose from the given examples and commit to do them for one month. Illustrate and desribe the...

MODULE 4 UNIT 4 FACTS ABOUT MUSCULAR FITNESS OBJECTIVES Define Muscular Fitness Apply the FITT principle in planning a muscular exercise program Give examples of body weight exercises Choose from the given examples and commit to do them for one month. Illustrate and desribe the muscular sysytem Facts about Muscular Fitness Every day you engage in different physical activities which may vary in intensity and difficulty. This can be categorized into aerobic and muscular fitness. Definition of Muscular Fitness Muscular fitness pertains to the general health, strength, and endurance of the muscles. Muscular strength and endurance improve when muscle grow stronger, new muscles are formed, and supply of oxygen and energy to the muscles becomes more efficient. A muscle is made up of of many bundles of muscle fibers or fascicle and is covered by layers of connective tissues that hold the fibers together. This is made of smaller protein structures called myofibrils. These myofibrils are composed of a series of contractile units called sarcomers, which are made up largely of actin and myosin molecules.  There are two classification of muscles fibers based on their strength, speed of contraction and energy source. When your run or swim for a long time, you usually use slow-twitch fibers. This kind of muscle fibers generates more fuel more efficiently for continuous and extended contractions. On the other hand, fast-twitch fibers generate short burst of speed or strength. This kind of muscle fibers is important to sprinters because of its ability to fire more rapidly and gererate a lot of force. Through exercise the fibers may increase in size as well as in the number of myofibrils. This development is called hypertrophy. On the other hand, muscle inactivity can result in atrophy or loss of muscle tissue. FITT Principle Applied to Muscular Exercises The Muscular System Did you know that you can increase your strength by 50 percent or more in six months with regular strength training? The bases of muscular fitness program usually include the health status, physical ability, age, and athletic and performance goals of the participants. The program also considers what equipment or gadget to use, such as mresistance bands, medicine balls, and machines. These factors are valuable when adopting the FITT principle. The FITT principle is a set of guidelines to help participants in a fitness program achieve their goal. Below are simple illustration of the muscular system. The muscular system is categorized into three different areas---the upper extremity, the core, and the lower extremity. Upper Extremity The upper extremity of the upper limb is the region of the body extending from the deltoid region to the hands, including the arms and shoulders. It consists of deltoid, trapezius, pectoral, biceps, and triceps. Deltoid is a triangular lateral muscle of the shoulders between the scapula and the humerous that helps flex the shoulders and adducts the arms. It covers the shoulders. Trapezius is a large , flat, triangular superficial muscle of the shoulders and upper back. This muscles acts to rotate the scapula upward; adduct, raise, or lower the shoulders; and retract the shoulders.  Pectoral is a group of muscles in front of the chest which links the trunk to the upper limbs. There are two muscles in the chest, the pectoralis major and the pectoralis minor. These muscles are responsible for locomotion aside from movement, they support the body and help protect the contents of the abdomen against injury. Biceps is a muscle that has two origins or heads. The biceps muscle of the upper limbs flexes the elbow and supinate the arms. Triceps is a three-headed muscle of the upper arm. The long or scapular head has origin from the lateral boarder of the scapula. The lateral head originates from the lateral and posterior surface of the humerus, and the medial head is positioned from the posterior surface of the humerus. This muscle helps extend the forearm. Core Region The core or abdomen is the region lying btween the proximal of the chest and the distal pelvis. It consists of the major muscles that move, support, and stabilize the spine. he actions of the trunk include flexion, extension, and rotation. These muscles also serve to protect the abdominal organs. The muscles include abdominals (rectus abdominis, transversus abdominis), obliques (internal and external oblique), and latissimus dorsi. Rectus abdominis is a muscle of the ventral abdominal wall which originates from the pubis, with insertion into the xiphoid process and the fifth to seventh costal cartilages, and whose action flexes the vertebral column and draws the chest downward. This provides both core stability and trunk mobility. This is also called trunk flexor. Transverse abdominis is the deepest of the three flat abdominal muscles that lay under the internal abdominal oblique. This muscle plays a significant role in core stabilization, especially during rehabilitation. It also serves to tighten the abdomen and, by compressing the contents, to assist in urination and forced expiration.  Obliques are the external and internal oblique muscles whose primary action is to rotate and side bend the trunk. These muscles also contribute to spinal stability. Internal oblique is a flat muscle located on the abdominal wall which is closer to the skin. The internal oblique also functions to provide spinal stability. It flexes and rotates the trunk towards the same side. External oblique is the most superficial and largest part of the trunk muscles among the three flat abdominal muscles such as the external oblique, internal oblique, and transversus abdominis. Each side of the torso toward the same side, and rotate the trunk toward opposite side. Latissimus dorsi is a pair of the broad triangular muscles of the back that serves to retract the forelimb. This muscles extends adducts, and rotates the arm medially, draws the shoulders back and down; and with the pectoralis major, draws the body up when climbing. Lower Extremity The lower limb or lower extremity refers to the part of the body from the hip to the toes. The lower extremity includes the hip, knee, and ankle joints, and the bones of the thigh, leg and foot. Lower extremity comprises the gluteus, hamstrings, quadriceps, Achilles tendons, and gastrocnemius muscles.  Gluteus is the muscle of the buttock that moves the hip and thigh. It is one of the strongest muscles in the human body. It is linked to the coccyx or tailbone, as well as other surrounding bones. Standing up from sitting position, climbing, and keeping in an erect position are common muscle actions aided by gluteus maximus. Hamstrings are muscles that originate from underneath the gluteus maximus on the pelvic bone and are attached to the tibia. These consist of three separate muscles such as biceps femoris, semitendinosus, and semimembranosus located at the back of the thigh. Hamstrings are commonly fast-twitch muscles which respond to low repetitions but powerful movements. Quadriceps is a group of muscles located in front of the thigh. It has four separate muscles—vastuslateralis, vastusmedialis, vastusintermedialis, and rectus femoris. These vastus muscles originate on the femur bone and attach to the patella or knee cap. These muscles help in extending the knee for walking, running, and other physical activities. Achilles tendon is the larger tendon in the body. This connects the calf muscles to the heel bone and is used for walking, running, and jumping. This tendon can carry great stress from different physical activities. Gastrocnemius muscle is located at the back portion of the lower leg. This is the largest and most superficial of the calf muscles. 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