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:
- 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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resources
Required Readings
Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness: The mastering health edition (7th ed.). San Francisco, CA: Pearson.
- Chapter 4, “Improving Muscular Strength and Endurance”
- Chapter 5, “Improving Flexibility”
Dunn-Lewis, C., & Kraemer, W. (2009–2010, 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), 1334–1359. 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 stronger—Strength 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.
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.
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), 321–328.
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), 687–708. Retrieved from http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Progression_Models_in_Resistance_Training_for.26.aspx
ExRx.net. (1999–2011). 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.
