Physical Education and Health (STEM 11 - 2nd Qtr.)

strength training

Muscle and bone strengthening exercises are also called as _____.

Muscle and Bone strengthening Exercises/Strength Training

It is an exercise

used to improve the muscular strength, a health-related component of fitness, and increase muscle

mass as well as bone density by exposing the group of muscles and bones to a resistance in a form of weight or force.

Modified Hopscotch

Where you create a grid, in which in each box, you write one form of exercise with corresponding number of repetitions like squat 15 times, push up 20 times, burpees 10 times,

curl up 20 times, leg raises 15 times, etc.

Muscular Fitness

Pertains to the general health, strength, and endurance of the muscles.

muscular strength

Components of muscular fitness include _____, the ability of the muscle to exert force for a short period of time.

Muscular Endurance

Is the ability of the muscle to perform many repetitions for an extended period.

Dynamic Strength and Static Strength

What are the two ways to measure strength?

Dynamic Strength

Is the measure of the

maximum weight that can be lifted once or any number of loads or weights you can lift

Static Strength

Is the measure of the maximum force that can be applied to an unmoving moving object, such as wall.

below

Muscular endurance can be measured through several lifting repetitions using weights or

objects that are _____ one's maximum capacity.

isometric endurance

When a person can hold a certain weight

with no movement or repetition for longer periods, it simply measures _____.

fascicle

A muscle is made up of muscle fibers or _____

and is covered by layers of connective tissues that hold the fibers together.

myofibrils

Muscle fibers are made of smaller protein structures called _____.

sarcomeres

Myofibrils are

composed of a series of contractile units called

_____.

actin and myosin molecules.

Sarcomeres are made up largely of _____ and _____ molecules.

Hypertrophy

Through exercise the fibers may increase in

size as well as in the number of myofibrils.

This development is called "_____".

atrophy

Muscle inactivity can

result in "_____" or loss of muscle tissue.

Strength Training

Is a kind of exercise that builds the muscle.

proper form

Always be in _____. In any exercise right posture and execution will reduce the

risk of injury and make the routine more beneficial for you. Ask a trainer for guidance.

hip or knee injury

Avoid lower body exercises with weight if you just had _____. Before you proceed with your program, consult your doctor and ask for clearance.

free weights

When using _____, aim for smooth, steady motions. Do not jerk weights into

position.

resistance

If you feel pain. Muscle soreness is normal after doing _____ exercises.

lock

Do not _____ your joints. Keep in your elbow and knee joints slightly bent while exercising as this may cause injury in the joints and tendons.

muscles, tendons, and ligaments

Strength training boosts the strength of _____.

osteoporosis

Strength training increases bone density and reduces the risk of _____.

lean muscle

Strength training develops _____ mass that contributes to healthy body weight.

falls

Strength training enhances coordination and agility, which can help prevent _____.

insomnia

Strength training improves mental health and reduces the risk of depression. It also lessens the chance of having _____.

• Health Status

• Physical Ability

• Age

• Athletic and performance goals of the participant

What are the bases that the muscular fitness program should include?

• Resistance Bands

• Medicine Balls

• Machines

What should the muscular fitness program consider in what equipment or gadget to use?

FITT Principle

Is a set of guidelines to help participants in a fitness program achieve their goal.

Upper Extremity, Core, and Lower Extremity

Muscular System is categorized into three different areas. Enumerate them.

Core

The region lying between the proximal of the chest and

the distal pelvis and consists of major muscle that move, support, and

stabilizes the spine. It also protects the abdominal organs.

flexion, extension and rotation

Action of the trunk include _____.

spine

Several muscles in the core contribute to _____ stability in a variety of postures and body movements.

Abdominals, Obliques, and Latissimus Dorsi

What are the three flat abdominal muscles?

Rectus Abdominis and Transversus Abdominis

What are the abdominal muscles/abdominals?

Internal and External Obliques

What are the oblique muscles/obliques?

Rectus Abdominis (Trunk Flexor)

A muscle of the ventral abdominal wall which

originates from the pubis, with insertion into the xiphoid process and fifth to seven coastal

cartilages. It flexes the vertebral column and draws the chest downward.

Rectus Abdominis (Trunk Flexor)

Provides both core stability and trunk mobility.

Transversus Abdominis

The deepest of the three flat abdominal muscles

that lay under the internal abdominal oblique. It plays a significant role in core stabilization,

especially during rehabilitation.

Transversus Abdominis

Serves to tighten the abdomen and by

compressing the contents to assist in urination and

forced expiration.

Obliques (External and Internal Oblique)

The muscle whose

primary action is to rotate and side bend the trunk.

Internal Oblique

A flat muscle located on the abdominal wall

which is closer to the skin. It also functions to provide spinal

stability. It flexes and rotates the trunk toward

the same side

External Oblique

The most superficial and largest part of the

trunk muscles among the three flat abdominal

muscles. Each side

of the body has an external oblique muscle.

External Oblique

Acting alone, this muscle can flex the trunk, side bend the torso toward the same side, and rotate the trunk toward the opposite side.

Latissimus Dorsi

Is a pair of the broad triangular muscles of the

back. It serves to retract the forelimb. These muscles extends, adducts, and rotates

Lower Extremity/Lower Limb

Refers to the part of the body from the hip to the toes. It includes the hip, knee, and ankle joints, and the bones of the thigh, leg, and foot.

Gluteus, Hamstrings, Quadriceps, Achilles Tendon, and Gastrocnemius Muscle

What mainly comprises of the Lower Extremity

Gluteus Maximus

Is the muscle of the buttock that moves the hip and thigh and one of the strongest muscles in the human body. It is linked to the coccyx or tailbone, as well as other surrounding bones.

Gluteus Maximus

Identify this muscle:

Examples of muscle action aided by this muscle: standing up from sitting position,

climbing and keeping in an erect position

Hamstrings

Are muscles that originate from

underneath the gluteus maximus on the

pelvic bone and are attached to the tibia. Are commonly fast-twitch muscles which respond to low repetitions but powerful movements.

Biceps Femoris, Semitendinosus,

and Semimembranosus located at the back of the thigh.

What are the three separate muscles that comprises the hamstrings?

Quadriceps

A group of muscles located in front of the

thigh.

Vastuslateralis, Vastusmedialis,

Vastusintermedius, and Retus Femoris

What are the four separate muscles of the quadriceps

Achilles Tendon

Is the largest tendon in the body and connects the calf muscles to the heel bone and is used for walking, running and

jumping. It can carry great stress from different physical activities