Principles of Musculoskeletal Fitness

discussion board due thursday
Discussion: Principles of Musculoskeletal Fitness
That which is used develops. That which is not used wastes away.
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:
With these thoughts in mind:
By Day 4
Posta 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:
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resources
Required Readings
Powers S. K. & Dodd S. L. (2017). Total fitness & wellness: The mastering health edition (7th ed.). San Francisco CA: Pearson.
Dunn-Lewis C. & Kraemer W. (20092010 Winter). Strength and conditioning: The basics of starting and progressing a strength-training program. ACSM Fit Society Page.
Dunn-Lewis C. & Kraemer W. Strength and conditioning: The basics of starting and progressing a strength-training program. Copyright 2009 by ACSM Fit Society Page. Used by permission of American College of Sports Medicine via the Copyright Clearance Center.
Garber C. Blissmer B. Deschenes M. Franklin B. Lamonte M. Lee I.Swain D. P. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory musculoskeletal and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise 43(7) 13341359. doi: 10.1249/MSS.0b013e318213fefb
Garber C. Blissmer B. Deschenes M. Franklin B. Lamonte M. Lee I.Swain D. P. Quantity and quality of exercise for developing and maintaining cardiorespiratory musculoskeletal and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise in Medicine & Science in Sports & Exercise. Copyright 2011 Lippincott Williams & Wilkins Inc. Journals. Used with permission from Lippincott Williams & Wilkins Inc. via the Copyright Clearance Center.
Centers for Disease Control and Prevention. (2011). Physical activity: Growing strongerStrength training for older adults. Retrieved from https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
Required Media
Laureate Education Inc. (Executive Producer). (2012). Fitness activities: Measuring core strength and stability. Baltimore MD: Author.
Note: The approximate length of this media piece is 2 minutes.
Accessible player–Downloads–Download Video w/CCDownload AudioDownload Transcript
Laureate Education Inc. (Executive Producer). (2012). Fitness activities: Stretching to prevent or reduce lower back pain. Baltimore MD: Author.
Note: The approximate length of this media piece is 1 minute.
Accessible player–Downloads–Download Video w/CCDownload AudioDownload Transcript
If you cannot view the media/videos switch to use Mozilla Firefox or another browser (other than Internet Explorer).
Optional Resources
National Strength & Conditioning Association. (2012). Retrieved from http://www.nsca.com/Home/
Da Costa B. & Vieira E. (2008). Stretching to reduce work-related musculoskeletal disorders: A systematic review. Journal of Rehabilitation Medicine 40(5) 321328.
Jacobs I. Schilling B. Swank A. Vandervoort A. & Weir J. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise 41(3) 687708. Retrieved from http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx
ExRx.net. (19992011). Exercise instruction. Retrieved from http://www.exrx.net/Exercise.html
Pearson Education. (2013). Total fitness & wellness exercise videos. Retrieved from www.pearsonhighered.com/powers
Numerous videos demonstrate strength training and flexibility exercises with resistance bands stability balls and gym equipment.

 
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