This document describes a simple indirect test to estimate muscle fiber type composition by having individuals perform a one repetition maximum weight lift at 80% capacity and recording the number of repetitions, and outlines the benefits of determining fiber type for different athletes as well as the limitations of the test. The test involves lifting a percentage of your maximum weight and counting repetitions to estimate if your muscle fibers are mostly fast-twitch or slow-twitch based on a chart of values.
This document describes a simple indirect test to estimate muscle fiber type composition by having individuals perform a one repetition maximum weight lift at 80% capacity and recording the number of repetitions, and outlines the benefits of determining fiber type for different athletes as well as the limitations of the test. The test involves lifting a percentage of your maximum weight and counting repetitions to estimate if your muscle fibers are mostly fast-twitch or slow-twitch based on a chart of values.
This document describes a simple indirect test to estimate muscle fiber type composition by having individuals perform a one repetition maximum weight lift at 80% capacity and recording the number of repetitions, and outlines the benefits of determining fiber type for different athletes as well as the limitations of the test. The test involves lifting a percentage of your maximum weight and counting repetitions to estimate if your muscle fibers are mostly fast-twitch or slow-twitch based on a chart of values.
This document describes a simple indirect test to estimate muscle fiber type composition by having individuals perform a one repetition maximum weight lift at 80% capacity and recording the number of repetitions, and outlines the benefits of determining fiber type for different athletes as well as the limitations of the test. The test involves lifting a percentage of your maximum weight and counting repetitions to estimate if your muscle fibers are mostly fast-twitch or slow-twitch based on a chart of values.
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Muscle Fiber Composition Test
This is a simple indirect test that is used to estimate the predominant muscle fiber type - slow twitch or fast twitch. It is interesting for athletes to know the composition of their muscle fibers. If they are primarily a strength or speed athlete, they want fast twitch fibers. For endurance athletes, more slow twitch fibers is optimal. This test does not replace an actual muscle fiber composition test, which would be more accurate but involves an invasive muscle biopsy and more sophisticated analysis.
Purpose: to estimate the predominant muscle fiber type for any given muscle group .
Equipment required: Free weights (barbells, dumbbells) or other gym equipment, assistant/spotter.
Procedure: Determine your one repetition maximum (1RM) on a given exercise - a measure of the
maximal weight a subject can lift with one repetition. Have a rest for 15 minutes. Then use 80% of your measured 1RM to perform as many repetitions as possible in a single attempt.
Coring: the maximum number of times the weight is correctly lifted is recorded. Use the values in the table below to determine the muscle fiber type based on the number of repetitions at 80% of 1RM (Pipes, 1994).
Advantages: the required equipment is readily available in most gymnasiums.
Disadvantages: performing a maximum weight lift is only for advanced weight trainers. It is important to be experienced in the gym and have good technique before attempting this test. The results for muscle fiber type is specific to the muscle group tested, and may not apply to the other muscles of the body. As muscle groups are involved in the lifting techniques, the muscle fiber composition of individual muscles is not able to be determined using this test. Project
In
Physical Fitness (Posture, Body Mechanics and Body Type)
Submitted by: Avendaño, Daniel Balane, Jay Mark Barcela, Fernando Belleza, Pauline Bermeo, John Vincent Echano, John Virgel Ganelo, Jethro Landicho, Lean Joyce Tabor, Ivy
(BSME 1B)
Submitted to: Mr. Frederick Gaurino Instructor Detailed Lesson Plan in Physical Education
I - Objectives :
At the end of the lesson the student should be able to :
A. Determine the proper posture.
B. Identify the 3 basic types of the body.
C. Understand the benefits of good posture and consequences and causes of poor posture.
II - Subject matter :
A. Topic : Posture
B. Reference : Physical Education module
C. Materials : Visual aids
III - Procedures
A. Topic review
B. Motivation (introduction)
C. Discussion of the topic
D. Demonstration of proper posture.
IV - Content
A. Posture
- Position in which the body holds while standing, sitting on lying down. B. Benefits of good posture:
- It keeps bones and joints in correct alignment so that muscles are being used properly.
- It lessens the stress on the ligaments holding the spinal joints together.
- It prevents muscle fatigue.
- It contributes to good appearance.
- It helps prevent muscle strain, back and muscular pain, and overuse of muscles.
- It contributes to looks and makes one feel more confident.
CONSEQUENCE OF POOR POSTURE
-poor posture Can lead to excessive strain, prone to injury and back pain, alteration in both soft tissues, affect the position and function of vital organs(abdominal region)
CAUSES OF POOR POSTURE
-incorrect sitting position, incorrect standing habits, stress, pregnancy, abnormal tight muscle, high- heeled shoes, obesity, weak muscles, fatigue, visual and hearing defects, lack of exercise and poor nutrition.
E. Body Mechanics
Proper mechanics and posture can:
Align bones and joints
Reduce stress and injuries,
Strengthen spine and muscles, and
Save energy and prevent muscle pain.
Right way to move body and joints.
Good posture while standing
When sitting in chair
A proper walk Lifting
F. Body Types
Somatotyping – the system of classifying body types, depends on one’s body shape.
Benefits of Somatotyping:
Helps the individual to evaluate the limitation of reducing or gaining weight.
Help out to decide the kind of diet and exercises to practice.
Can decide the right sports to select
Three Basic Body Types
1. Endomorph Body Type (Pyknic means thick)
Big bones, round face, large trunk and thighs, as well as a degree of body fat, especially around the midsection.
2. Mesomorph Body Type (Athletic means contender of prize)
Broad shoulder, small waist, naturally large muscles and fast metabolism due to the amount of lean muscle. For men, it looks like a natural muscle man with a heavy, hard and athletic physique.
3. Ectomorph Body Type (Aesthenic means without strength)
It often possess narrow waist, hips and shoulder and has a low body fat percentage
