Module 3: Muscular Fitness and Flexibility

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3 types of muscle tissue

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3 types of muscle tissue

skeletal, cardiac, smooth

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How many skeletal muscles (muscle fibers) there?

650 skeletal muscles and all of them is part of the muscle fiber

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slow twitch

small "red" muscle fibers that contract slowly and generate relatively small forces

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fast twitch

Larger, pale muscle fibers that generate more force

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intermediate twitch

they have a combination of slow and fast twitch fibers which enables them to contract fast and have good endurance.

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Ratio of fibers

Our genetics determine the ratio of fast/slow/intermediate fibers in our bodies.

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Recruitment of Fibers & Coordination

The nervous system recruits motor units in a specific order starting with smaller slow-twitch units, followed by intermediate-twitch and finally fast twitch fibers.

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concentric

A muscle contraction or phase in which the muscle shortens as it produces force due to the binding of protein filaments.

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eccentric

A muscle contraction or phase in which the muscle lengthens. This "negative" phase of an exercise is critical for muscular development.

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isometric contraction

A muscle contraction in which the muscle does not move, or remains in the same position simply stabilizing a joint. An example would be holding a stable plank.

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Flexibility

The achievable range of motion at a joint without causing injury.

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the benefits of flexibility Training are...

Reduces Chronic Pain, Reduces Risk of Injury, Improves Emotional (Mental) Health, Improves Posture,

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Why is flexibility important?

Flexibility can increase the range of motion at a joint or a group of joints and as such, tends to decrease injuries to those joints. In most instances the increase in flexibility can also contribute to better athletic performance.

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static

Slowly stretching and holding the final position. Static stretching can be performed as part of your warm-up or cool-down, but can be most effective improving flexibility after your workout when muscles are at their highest temperature.

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Dynamic

Stretching in which the muscle is constantly moving such as arm circles. Dynamic stretches are often preferred by many athletes, especially during warm-ups.

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Passive

Stretching against a counterforce. There is little or no movement. Force is provided by a partner, band, towel, chair, etc.

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Ballistic

High risk of injury, but can be effective for conditioned individuals. Ballistic stretching is a form of dynamic stretch that involves quick, rapid movements to stretch a muscle beyond its normal range of motion.

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Agility

The ability to quickly and effectively change body position or change direction. EX: Stepping aside quickly in the hallway to avoid running into someone on their phone.

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Balance

The ability to maintain equilibrium when moving or when in a stationary position. Ex: Re-gaining balance after stepping on a cracked piece of pavement in the parking lot.

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Coordination

The integration (teamwork) of the nervous and skeletal muscular systems to perform various movements. Ex: Dribbling a ball while running up the court around defenders

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Speed

The rate at which someone is able to propel the body forward, or move a part of the body from one point to another. Ex: magicians performing card tricks need hand speed just like basketball players.

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Power

The ability to produce maximum force in the shortest duration of time. Power is generally considered to be a combination of strength and speed. Ex: Vertical or broad jump.

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spatial awareness

An awareness of the space around us, the objects in that space, and our body position in that space. Ex: Athletes knowing where there teammates, opponents, goals, and boundary lines are

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reaction time

The time required for one of your senses to respond to a stimulus. Ex: Moving your foot from the accelerator to the brake pad to stop the car.

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who is bad bunny?

A. my husbend B. my baby daddy C. is a Puerto Rican singer/ "Tití Me Preguntó" D. All of the above

<p>A. my husbend B. my baby daddy C. is a Puerto Rican singer/ &quot;Tití Me Preguntó&quot; D. All of the above</p>
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