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    Marguarette Blanche Diamante
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    14 views10 pages

    Handouts PDF

    Uploaded by

    Marguarette Blanche Diamante

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
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    of 10
    9/4/2019 , ‘Components: 2 ‘1, Muscular strength ~ the ability of the : ‘muscle to exert force for a short period. 2, Muscular endurance — the ability of the ‘muscle to perform many repetitions for an extended period. = ape > Muscle —s : of ma ceeerorume.| | saa. : fe ee ae Jers together, a ‘continuous and eaten > Myofibrils ~ smaller protein structures. » Sarcomeres ~ series of contractile units, which are made up of largely of actin and ‘myosin molecules, > Faettnitch bers — generate sort busts of speed or generate short bust of speed > Through exercite the ie Seen eee me cans snactivty c3r atrophy orfoss of muscle tue TIPS ON HOW TO IMPROVE MUSCLE FITNESS: ‘Strength raining isthe kindof nese thet asthe muses aie sige Sa voc aang poystacy races ee eae oe ones ane, eee e oe eer oe GS rcsitne yeaa vai see CO aes a an ee pea ala cae 2. wen us som, al for. ‘Ready motions Bo not jerk weights nto postion 4.Stopifyou ea pain f you fel imlerable and unustal pan during your routine stop immediately and seek medial ssstance, 5 Donat lock yourjonts, ‘elbow and ineejoins shy bent wile crag as {ocked Janis may cause jury in the jn and tendons. SS 2B booets the: of muscles, tendons, and ‘gamers > Lincreases bone density ad reduces the rk of ‘osteoporosis > Iederalops lean musce macs that contributes to ‘heathy body weight > Benhances coordination and agit, which can help preven fake > Wimproves mental health anc ees the ise of ‘depression It aso lessens the chances of having 9/4/2019 9/4/2019 AIT APP I MU RISES aT sidelines t rieeanec castor Soa >the muscular system categorized ino tree atten srese-te upper Oemny he Gate, State lowe’ exten aero Consists of 1. Deloss triangular later! muscle ofthe shoulders beeen th api ard te mers at ip te Shouts and sete the tne Wenwers the suers 2 Trapezius ~is large, ft tongue super muscle cottne sour nd oppor bce 9, Pactoral isa group of musts in tonto the chest wie inks the trunk he appr ogra ‘+ Racussbdoriivunk fer 2 musi ofthe vanish abdornial wall hich originates frm the pubis with Incerton inthe xiphoid pracess and the ith to sever ctl earages ed whose action fleas the vertebral lun and draws the chest downtard. This proves both core sanity and unk maby. 9/4/2019 Oblique - the intemal oblique macles “whose primary actions to rotate ad sce ben the trunk These muscles also contrbute to spinal stabity 1. Iteral Oblique - lat muscle located onthe ‘abdominaluall uch Ie clover tote hin 2 fxternal Oblique - most superficial and largest part of ‘the nik muscles ainobg the tre at abdominal smvsdes 3 Latissimus doe pair of broad tanguar muscles of ‘the back that serves to retract the forelimb, ‘ewer lino the +The ower Barat inde the pre end aeons andthe Bones ofthe thigh, Itcomprees ® 1. Ghsteus- the osc ofthe buttack that moves the his and igh Its one othe strongest muscles ofthe human bod 2 Hamating- muses that night rom undereat the juteus masimus onthe pac bone ae re tach 0 thee Const biceps mon, semmtendness, ana sem membranes 4. Aciles tendo the les tendon rg the bey “This connects the calf muscles tothe helbone nd ie used for walking, cunning, ana other physi! ctvities 5 Gastrocnerius muscle located a the back portion ‘ofthe lomer leg. The largest and most superficie! ofthe eal maser — ‘When planning rogram tis very important to brow how many tesa week you are going to exec, Beginner ar aves opt to t thas days per week, Elaine la i eee Sar ae ‘ecommended that you choose a weight heavy enough to eee pecins sees eee Dee gieail rene ns Salmi = = 9/4/2019 me ena lly items cage ‘mtn ye line Am a ‘Sees es by att pi ene: hay aha ow mero pein (1-5) Be strength Sein ngceeght nts gh nb of epaton (52) Typeot ‘This is about the mode of exercise you tend 10 use There ae diferer wiring modalities that you can choose from strength wating, endurance ‘ining, exercise with equipment, machines, fee ‘weights, or even your own weight, See nt jay | Secs : ae Sines crrcn sects npn ‘several muscles of the upper body like the pectorals, ce ten ed ore Body-weights beg fr he “une prong We wort you need a stab ca ot Inde ite oto te grand Youneed a couple ot ‘women should by 3518 ‘weigh and men should tyes Bweights 9/4/2019 aot | eas ‘ingyou let ES en ie Sao aoe eee Basic squat =acommon and simple ‘exercise thet works majority ofthe muscles of the ower body such {as legs, lower back, hips, buttocks and even bones. Bodyweight Exercise ‘saemeronrnseey ‘Soprano eae ‘Swepup 2 ieee sng ae cinowcnoute Saas lower body strength 2 ee Titer eperommed Ly =e Daceege ees thetssaon tats Tiiccrnanne ; neghet belo aa bashers fobeteteg pshjooned ope your 2. tet rato tl path rie ot ans ‘ural poriptioton eo 4 ast tt bree Taso aworn eae het ££ TK Wall sit = similar to squat; works the gluteus ang thighs. It can be performed anywhere as long as there is a wall to lean on, 9/4/2019

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