Muscle mass
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This document provides instructions for measuring muscle girth in the biceps and calves using a tape measure. For biceps, the tape is wrapped around the largest part of the muscle while it is contracted. For calves, the tape is wrapped around the highest part of the leg while standing with the foot on a chair to avoid muscle contraction. Taking multiple measurements and using the median ensures accuracy. Muscle girth measurements are a basic, inexpensive method to determine potential muscular issues and assess proportions of the body.
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1) The document describes an experiment measuring muscle force standing up versus lying down. Students measured their weight standing and then pushing against a wall-mounted scale while lying on their backs.
2) The results showed students could exert less force on the scale when lying down compared to standing. One student pushed with 7kg of force lying down versus 55kg standing.
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This document provides a list of exercises to improve cardiovascular endurance, flexibility, abdominal strength, arm strength, and leg power. For cardiovascular endurance, it recommends jogging in place or around a gymnasium, jumping jacks, and scissors jumps. Flexibility exercises include toe touching to the right and left from a sitting position and forward bending from a long sitting position. Abdominal exercises are crunches, leg raises, and knee to elbow touches. Arm exercises are push-ups, shoulder stretches, and elbow pulls. For leg power, it lists squat thrusts, walking lunges, and mountain climbers.
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This document provides a list of exercises to improve cardiovascular endurance, flexibility, abdominal strength, arm strength, and leg power. For cardiovascular endurance, it recommends jogging in place or around a gymnasium, jumping jacks, and scissors jumps. Flexibility exercises include toe touching to the right and left from a sitting position and forward bending from a long sitting position. Abdominal exercises are crunches, leg raises, and knee to elbow touches. Arm exercises are push-ups, shoulder stretches, and elbow pulls. For leg power, it lists squat thrusts, walking lunges, and mountain climbers.
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This document summarizes a study that examined electromyography (EMG) activity in the gluteus maximus and other leg muscles during back squats of varying depths. The study found that gluteus maximus activity increased with deeper squat depth during the concentric phase, but not the eccentric phase. However, the author argues the study has limitations and its conclusions cannot be relied on. Relative loading across depths made comparisons difficult, and anomalous EMG data for one muscle could have skewed the results. More research is needed to determine how squat depth affects muscle activation.
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Physical fitness can be measured by activities carefully prepared to specifically measure the following:
Speed - this refers to the measurable quantity of how fast an individual can move, such as when walking or running.
Strength - this is the capability of the body to exert effort in carrying heavy objects.
Agility – this is the ability to change the direction of movement quickly.
Power – this is caused by the combination of strength and speed.
Flexibility – this is the ability of the body to bend or stretch in a wide range.
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Research indicates that stretching cold muscles before exercise may have negative effects and reduce performance. Cold muscles have a stretch reflex that causes contraction, which can lead to injury if exercising on tight muscles. Studies show static stretching before exercise can reduce performance in athletes. Instead of static stretching cold muscles, it is better to do a full-body warm-up with dynamic movements like walking or jumping to gradually increase blood flow and warm the muscles before exercise.
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- 3. 1. Flex elbow and shoulder to 90 degrees 2. Wrap tape measure around the largest part of biceps body 3. Have them contract their biceps while having the tape around the muscle 4. Measure to the nearest point one centimeter 5. Repeat measurement twice/as many times as needed until all measurements agree within point five centimeters and take the median of those three measurements 1. Step your foot on the chair (do not dorsiflex so that the calf’ won’t contract) 2. Measure the calf from the highest part of the leg to the lowest 3. The highest measurement that you got is the girth measurement of your leg
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- 6. REFERENC ES Eaton-Evans, J. (2013). Nutritional Assessment: Anthropometry. Encyclopedia of Human Nutrition, 227-232. doi:10.1016/b978-0-12- 375083-9.00197-5