PROF LEX ONLY
Fitness Activity Instructions – Week 3: Developing Musculoskeletal Fitness
Track 2
Introduction:
Musculoskeletal fitness is a key component of physical fitness. This week’s Fitness Activities assess several elements of musculoskeletal fitness, including core strength, balance, and coordination. In addition, you explore stretching techniques to reduce lower back pain. Finally, you develop a musculoskeletal fitness program to achieve your personal fitness goals.
In this week’s Fitness Activity you complete a combination of personal and analytical activities. For the first three Fitness Activities (measuring core strength and stability, developing balance and coordination, and stretching to reduce lower back pain), you either assess and analyze the results of the fictional student data sets or base your response on your personal goals and experience. For the next Fitness Activity (developing a personal musculoskeletal fitness program), you complete the activity using yourself as the subject. Finally, you create a fitness presentation about developing musculoskeletal fitness to present to a group interested in personal fitness.
Student Statistics:
The following is information about the two fictional students you will be evaluating:
Tara, 41-year-old female
Willie, 51-year-old male
Preparation:
Review the media titled “Fitness Activities: Measuring Core Strength and Stability” and “Fitness Activities: Stretching to Prevent or Reduce Lower Back Pain.” Pay particular attention to the instructions provided for each fitness assessment.
Fitness Activities:
Measure Core Strength and Stability (use the student data set to complete this activity)
The core muscles, which surround your hips and torso, are used in a wide variety of physical activities, from sitting in an office chair to performing a back flip. Weak core muscles may result in back pain. This core strength and stability assessment provides an effective tool for measuring your core strength and monitoring development over time.
| Student Data Set for Measuring Core Strength and Stability |
| Tara completed the following while maintaining good form:
|
| Willie completed the following while maintaining good form:
|
Process:
Begin in the basic push-up position, except your forearms should be flat against the ground. This position is referred to as “the plank” position.
Complete the following variations while maintaining good form.
Begin in the plank position with both forearms and legs on the ground. Hold this position for 60 seconds.
Lift your right arm off the ground. Hold this position for 15 seconds.
Return your right arm to the ground and lift your left arm off the ground. Hold this position for 15 seconds.
Return your left arm to the ground and lift your right leg off the ground. Hold this position for 15 seconds.
Return your right leg to the ground and lift your left leg off the ground. Hold this position for 15 seconds.
Return to the plank position with both arms and legs on the ground. Hold this position for 30 seconds.
Interpreting your results:
Analysis of the results is based on comparing your results with previous tests. It is expected that, with appropriate training between each test, the results will improve over time. If you are able to complete this test, you have good core strength. If you were unable to complete the test, then repeat the routine three or four times a week until you can.
Develop Balance and Coordination (use the student data set to complete this activity)
Some individuals demonstrate natural balance and coordination, but it can also be developed. Yoga’s “tree pose” provides an effective way to both assess and improve balance and coordination.
| Student Data Set for Developing Balance and Coordination |
| Tara stands with her feet together and her arms at her side. She shifts her weight to her left foot and draws her right foot up along her inner left thigh so that it rests above the knee. Her eyes are fixed on one, unmoving point in front of her. She inhales as she extends her arms overhead, reaching her fingertips towards the sky. She rotates her palms inward to face each other. She holds this pose for 23 seconds. She repeats the process for 39 seconds on the opposite side. |
| Willie stands with his feet together and his arms at his side. He shifts his weight to his left foot and draws his right foot up along his inner left thigh so that it rests below the knee. His eyes are fixed on one, unmoving point in front of him. He inhales as he extends her arms overhead, reaching his fingertips towards the sky. He rotates his palms inward to face each other. He holds this pose for 53 seconds. He repeats the process for 49 seconds on the opposite side. |
Process:
Stand with your feet together and your arms at your side. Shift your weight to your left foot and draw your right foot up along your inner left thigh so that it rests either above or below the knee (do not rest your foot on the knee). Fix your gaze on one, unmoving point in front of you. Press your right foot and left thigh together and adjust your position so the center of your pelvis is directly over your left foot. Inhale as you extend your arms overhead, reaching your fingertips towards the sky. Rotate your palms inward to face each other, as if you just finished clapping your hands together, and slowly lower them until they are positioned in front of your chest. Attempt to hold this position for one minute. Repeat the process on the opposite side.
Interpreting your results:
Analysis of the results is based on comparing your results with previous tests. It is expected that, with appropriate training between each test, the results will improve over time. If you are able to complete this test, you have good balance and coordination. If you were unable to complete the test, continue to practice the tree pose three or four times a week until you can.
Stretch to Reduce Lower Back Pain (review the questions on the Fitness Activity Worksheet and answer them based on your goals and experiences)
Back pain is a common issue as individuals adopt a sedentary lifestyle. Stretching exercises can help to maintain a flexible and healthy back. The following exercises stretch the muscles of the back to help maintain flexibility. Performing these stretches on a regular basis may help prevent back pain and reduce the chance of injury.
Back Extension – Prone
Process:
Lie on your stomach on the floor. Using your arms, gradually push your upper body off the floor. Continue until you feel a gentle stretch. Hold the stretch for 15 seconds before lowering yourself back to the ground. Repeat a total of 10 times.
Cat Stretch
Process:
Get down on the floor so that you are on your hands and knees. Push your back up towards the ceiling (like a cat arching its back). Continue to arch your back until you feel a gentle stretch. Hold the stretch for 15 seconds before returning to the start position. Repeat a total of 10 times.
Pelvic Tilt
Process:
Lie on your back on the floor. Bend your knees so that your feet are flat on the floor. Exhale and press the small of your back against the floor. Hold the stretch for 15 seconds before returning to the start position. Repeat a total of 10 times.
Develop a Personal Musculoskeletal Fitness Program (this program should be developed so accomplish your personal fitness goals)
Develop a musculoskeletal fitness program designed to assist you in meeting your personal fitness goals. Be specific. Make sure to develop the program using the F.I.T. principles discussed in this course. In addition, provide the rationale behind the musculoskeletal fitness program you design.
Complete a Fitness Presentation
Prepare a short presentation, no more than 2–3 paragraphs, about the benefits of understanding and maintaining musculoskeletal fitness. The presentation should discuss the value of using the assessments presented during this week and the benefits of using those assessments to achieve personal fitness goals. Write the fitness presentation as if you are planning on reading what you write directly to a group interested in health and fitness.
Reference:
Powers, S. K., Dodd, S. L., & Jackson, E. M. (2011). Total fitness & wellness (brief 5e, media update). San Francisco, CA: Pearson/Benjamin Cummings.
© 2012 Laureate Education, Inc.
