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    Musculoskeletal Fitness

    Uploaded by

    Raquel Malapit
    fitness musculoskeletal

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Musculoskeletal Fitness

    Uploaded by

    Raquel Malapit
    10 views3 pages
    fitness musculoskeletal

    Original Title

    musculoskeletal fitness

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    fitness musculoskeletal

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    10 views3 pages

    Musculoskeletal Fitness

    Uploaded by

    Raquel Malapit
    fitness musculoskeletal

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Musculoskeletal Fitness and Non-

    Locomotor Skills Training


    •Bracing the Core
    •Bracing vs. Hollowing

    Musculoskeletal System

    Primary purpose is to produce movement at the joints

    A. Components of the Musculoskeletal System:

    Muscular System: This includes all types of muscles in the body. Skeletal muscles, in
    particular, act on the body’s joints to produce movements. Tendons connect muscles to
    bones.

    Skeletal System: The main component is bone. Bones articulate with each other, forming
    joints that provide both stability and mobility

    B. Functions of the Musculoskeletal System:

    Muscles:

    Movement Production: Muscles allow us to move our limbs, body, and even facial
    expressions.
    Joint Stabilization: Muscles help stabilize joints during movement.
    Maintaining Posture: Muscles work continuously to maintain our body’s upright position.
    Body Heat Production: Muscle contractions generate heat.

    Bones:

    Mechanical Basis for Movements: Bones serve as levers for muscle action.
    Framework for the Body: Bones provide structure and shape.
    Vital Organs Protection: Bones protect organs like the brain, heart, and lungs.
    Blood Cell Production: Bone marrow produces blood cells.
    Mineral Storage: Bones store minerals, especially calcium.

    Core bracing involves engaging the muscles around your spine to create a rigid midsection.
    Think of it as creating a muscular corset that protects your back and nervous system.

    It’s especially crucial when moving heavy loads or performing explosive movements that
    generate force.

    Muscles Involved:

    The core muscles responsible for bracing include:

    •Transversus abdominis
    •Internal and external obliques
    •Rectus abdominis

    TRY THIS....

    How to Brace Your Core:

    1.Stand tall with feet hip-width apart.


    2.Take a deep breath in through your chest.
    3.As you exhale through your stomach, engage
    your abdominal muscles as if preparing to be
    punched in the stomach.
    4.Hold this contraction for 5-10 seconds.
    5.Relax and repeat

    Bracing vs. Hollowing


    Abdominal Bracing:

    What It Is: Abdominal bracing involves contracting all the core muscles to stabilize your spine
    and pelvis. It creates a solid base of support for your body.
    Purpose: Bracing is crucial during exercises and physical activities to protect your back and
    reduce the risk of injury.
    Imagery: Imagine someone is about to hit you in the stomach—you’d instinctively tighten your
    core muscles to brace for impact.
    Muscles Involved: Rectus abdominis, internal oblique, external oblique, transverse abdominis,
    spinal erectors, pelvic floor, and diaphragm.

    Examples: Bird Dog, Side Bridge, Curl Up, Plank, Squat variations.

    Abdominal Hollowing:
    What It Is: Abdominal hollowing is the opposite of bracing. It involves pulling your belly button
    toward your spine, causing your stomach to move inward.

    Purpose: Often used for lighter loads or specific exercises.

    Technique: Perform it on all fours—breathe in, then exhale while pulling the belly button
    toward the spine. Maintain breathing throughout the contraction.

    Muscles Involved: Primarily the transverse abdominis and pelvic floor.

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