UNIT III: MUSCLE AND BONE largely of ACTIN and MYOSIN
STRENGTHENING molecules.
LESSON 1: MUSCLE STRENGTHENING Two classification of muscle fibers
Also known as strength training based on their strength, speed of
Used to improve the muscle strength contraction, and energy.
and increase muscle mass by SLOW-TWITCH FIBERS
exposing the group of muscles to a Running or swimming for a long
resistance in a form of weight or time
force. Generates more fuel more
Very heavy form of exercise efficiently for continuous and
extended contractions
MUSCULAR FITNESS - general FAST-TWITCH FIBERS
health, strength, and endurance of Generates short burst of speed
the muscles. or strength
MUSCULAR STRENGTH - Ability of Important to sprinters because
the muscle to exert force for a short of its ability to fire more rapidly
period and generate a lot of force.
o DYNAMIC STRENGTH - HYPERTROPHY
Measure of the maximum Through exercise fibers
weight that can be lifted once. increase in size and myofibrils
o STATIC STRENGTH - Measure increase in number
of the maximum force that can ATROPHY
be applied to an unmoving Result of muscle inactivity
object, such as a wall. Loss of muscle tissue
MUSCULAR ENDURANCE - Ability
of the muscle to perform many LESSON 2: BONE STRENGTHENING
repetitions for an extended period ● Bone strengthening exercise is a
o ISOMETRIC ENDURANCE - kind of activity used to improve the
When a person can hold a strength capacity of the bone and
certain weight with no enhance growth especially among
movement or repetitions for teen.
longer periods, it simply ● Weight bearing or weight loading
measures isometric activity
endurance. ● Done by exposing the bone to weight
or force in any direction
● Force impacting the bone increases
bone density thereby increasing
bone strength
● Force that impacts the bone are
commonly coming from impact of the
ground or surface and
tool/equipment in contact with the
body
BONE STENGTHENING ACTIVITIES
Skipping Rope
Climbing
Jogging
Playing Sports
o Gymnastics
• MUSCLE is made up of many o Basketball
bundles of muscle fibers o Volleyball
(FASCICLE) covered by layers of o Football
connective tissues that hold the o Tennis
fibers together.
• This is made of smaller protein
structures called MYOFIBRILS.
These myofibrils are composed
of a series of contractile units
called SARCOMERES made up
LESSON 3: MAJOR MUSCLE GROUPS
