Discussion: Principles of Musculoskeletal Fitness

Discussion: Principles of Musculoskeletal Fitness

“That which is used develops. That which is not used wastes away.”

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—Hippocrates

usculoskeletal fitness is based on three pillars: muscular strength, muscular endurance, and flexibility. A musculoskeletal fitness program should be designed to improve all three pillars, though it may take many forms and utilize a variety of training modalities. Examples include, but are not limited to, free weights, elastic bands, isometrics, and yoga. Since the act of musculoskeletal fitness training itself does not ensure gains in performance or health, an effective training program needs to be based on sound training principles and must be carefully designed in order to maximize training outcomes. Although factors such as initial fitness level, nutritional status, and motivation influence the rate and magnitude of the adaption that occurs, there are four main principles that determine the effectiveness of all musculoskeletal fitness programs: overload, progression, regularity, and specificity.

To prepare for this Discussion:

• Review Chapter 4, “Improving Muscular Strength and Endurance.” Pay particular attention to the principles of musculoskeletal fitness and how they may be applied to your personal fitness program.
• Review Chapter 5, “Improving Flexibility.” Consider how the principles of musculoskeletal fitness impact the implementation of your personal fitness program.
• Review the article “Strength and Conditioning: The Basics of Starting and Progressing a Strength-Training Program” and think about the impact of different elements on musculoskeletal fitness.
• Review the article “Physical Activity: Growing Stronger—Strength Training for Older Adults.” Consider how age impacts the implementation of a musculoskeletal fitness program.
• Find a peer-reviewed journal article in the Walden Library relating to muscular strength, endurance, or flexibility. Review the article and think about how the principles discussed in the article might be applied to your personal fitness program.
• Consider the benefits of specific activities to musculoskeletal fitness.

With these thoughts in mind:

By Day 4

Post a brief description of the article you selected. Then explain how the principles of musculoskeletal fitness from the article can be applied to your personal fitness program. Describe three fitness activities you could incorporate into your personal fitness program, and explain two benefits they might have on musculoskeletal fitness.

Be sure to support your postings and responses with specific references to the LearningResources.

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assignment due sunday

Assignment: Developing Musculoskeletal Fitness

A key factor in the design of any musculoskeletal fitness training program is appropriate and specific design. No single test can assess musculoskeletal fitness. It is recommended that a battery of tests be used that includes measures for the upper body, torso, and lower body.

Your specific program needs to be individualized and based on your training history and personal goals. Your comprehensive musculoskeletal fitness program should include all F.I.T. principles as well as your choice of exercises, the order of the exercises, resistance used, volume (number of sets and repetitions), rest between sets, and training frequency.

To prepare for this assignment:

 

• Review the media titled “Fitness Activities: Measuring Core Strength and Stability” for proper instructions about how to complete the fitness assessment activities.
• Review the media titled “Fitness Activities: Stretching to Prevent or Reduce Lower Back Pain” for proper instructions about how to complete the fitness assessment activities.
• Review Chapter 4, “Improving Muscular Strength and Endurance.” Focus on the variety of details necessary to successfully implement a musculoskeletal fitness program.
• Review Chapter 5, “Improving Flexibility.” Consider the importance of flexibility as part of a comprehensive musculoskeletal fitness program.
• Review the article “Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise.” Think about how you might go about identifying and selecting appropriate musculoskeletal exercises.
• Review the Fitness Activity Instructions for either Fitness Activity Track 1 or Fitness Activity Track 2. Pay particular attention to the instructions for each activity.
• Review the Fitness Activity Worksheet for either Fitness Activity Track 1 or Fitness Activity Track 2. Use it as a template for completing your Fitness Activity assignment.

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