Musculoskeletal Fitness and Training PDF

Musculoskeletal Fitness and Non-Locomotor Skills Training Bracing the Core Bracing vs. Hollowing Musculoskeletal System Primary purpose is to produce movement at the joints A. Components of the Musculoskeletal System: Muscular System: This includes all types of muscles in the body. Skeletal mu...

Musculoskeletal Fitness and Non-Locomotor Skills Training Bracing the Core Bracing vs. Hollowing Musculoskeletal System Primary purpose is to produce movement at the joints A. Components of the Musculoskeletal System: Muscular System: This includes all types of muscles in the body. Skeletal muscles, in particular, act on the body's joints to produce movements. Tendons connect muscles to bones. Skeletal System: The main component is bone. Bones articulate with each other, forming joints that provide both stability and mobility B. Functions of the Musculoskeletal System: Muscles: Movement Production: Muscles allow us to move our limbs, body, and even facial expressions.Joint Stabilization: Muscles help stabilize joints during movement.Maintaining Posture: Muscles work continuously to maintain our body's upright position.Body Heat Production: Muscle contractions generate heat. Bones: Mechanical Basis for Movements: Bones serve as levers for muscle action.Framework for the Body: Bones provide structure and shape.Vital Organs Protection: Bones protect organs like the brain, heart, and lungs.Blood Cell Production: Bone marrow produces blood cells.Mineral Storage: Bones store minerals, especially calcium. Core bracing involves engaging the muscles around your spine to create a rigid midsection. Think of it as creating a muscular corset that protects your back and nervous system. It's especially crucial when moving heavy loads or performing explosive movements that generate force. Muscles Involved: The core muscles responsible for bracing include: Transversus abdominis Internal and external obliques Rectus abdominis TRY THIS\.... How to Brace Your Core: Stand tall with feet hip-width apart. Take a deep breath in through your chest. As you exhale through your stomach, engage your abdominal muscles as if preparing to be punched in the stomach. Hold this contraction for 5-10 seconds. Relax and repeat Bracing vs. Hollowing Abdominal Bracing: What It Is: Abdominal bracing involves contracting all the core muscles to stabilize your spine and pelvis. It creates a solid base of support for your body. Purpose: Bracing is crucial during exercises and physical activities to protect your back and reduce the risk of injury.Imagery: Imagine someone is about to hit you in the stomach---you'd instinctively tighten your core muscles to brace for impact.Muscles Involved: Rectus abdominis, internal oblique, external oblique, transverse abdominis, spinal erectors, pelvic floor, and diaphragm. Examples: Bird Dog, Side Bridge, Curl Up, Plank, Squat variations. Abdominal Hollowing: What It Is: Abdominal hollowing is the opposite of bracing. It involves pulling your belly button toward your spine, causing your stomach to move inward. Purpose: Often used for lighter loads or specific exercises. Technique: Perform it on all fours---breathe in, then exhale while pulling the belly button toward the spine. Maintain breathing throughout the contraction. Muscles Involved: Primarily the transverse abdominis and pelvic floor.