DAN BENEDICT A.

AGORITA GAS O

MUSCLE
Is the tissue of the body which primarily functions as a
source of power. There are three types of muscles in the body.
Muscle which is responsible for moving extremities and external
areas of the body is called "skeletal muscle." Heart muscle is
called "cardiac muscle." Muscle that is in the walls of arteries
and bowel is called "smooth muscle."

3 TYPES OF MUSCLES
 Skeletal - is what most people think of as muscle, the
type that can be contracted to move the various parts of
the body. Skeletal muscles are bundles of contractile
fibers that are organized in a regular pattern, so that
under a microscope they appear as stripes (hence, they
are also called striped or striated muscles). Skeletal
muscles vary in their speed of contraction. Skeletal
muscles, which are responsible for posture and movement,
are attached to bones and arranged in opposing groups
around joints. For example, muscles that bend the elbow
(biceps) are countered by muscles that straighten it
(triceps). These countering movements are balanced. The
balance makes movements smooth, which helps prevent
damage to the musculoskeletal system. Skeletal muscles
are controlled by the brain and are considered voluntary
muscles because they operate with a person's conscious
control. The size and strength of skeletal muscles are
maintained or increased by regular exercise. In addition,
growth hormone and testosterone help muscles grow in
childhood and maintain their size in adulthood.
 Smooth - muscles control certain bodily functions that
are not readily under a person's control. Smooth muscle
surrounds many arteries and contracts to adjust blood
flow. It surrounds the intestines and contracts to move
food and feces along the digestive tract. Smooth muscle
also is controlled by the brain but not voluntarily. The
triggers for contracting and relaxing smooth muscles are
controlled by the body's needs, so smooth muscles are
considered involuntary muscles because they operate
without a person's conscious control.
 Cardiac (heart) - forms the heart and is not part of the
musculoskeletal system. Like skeletal muscle, cardiac
muscle has a regular pattern of fibers that also appear
as stripes under a microscope. However, cardiac muscle
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contracts and relaxes rhythmically without a person's

awareness.

3 EXERCISE FOR MUSCLES

JUMPING JACKS - To work your core muscles, arms and legs, as well
as increase your heart rate. An excellent reinvigorating exercise
that also stimulates motor coordination. Do two to three sets of
15 to 30 jumps, resting about a minute between each set.
ARM EXTENSIONS AND SHOULDER DEVELOPMENT -to strengthen the muscles
in your shoulders and arms. Holding weights or just a full water
bottle, bend your elbows, keeping your arms close to the body.
Then bring them straight up over your head and back down to the
starting position. Do two to three sets of 10 to 20 reps, resting
about a minute between each set.

CYCLING - Cycling is a truly invigorating and liberating

experience, enjoyed by people of all ages and from all walks of
life.
Regular cycling can reduce the risk of chronic illnesses such as
heart disease, type 2 diabetes and stroke. It can also boost your
mood and keep your weight under control.

BENEFITS OF EXERCISE

 MUSCLE

Exercise builds and strengthens muscles, which can protect the

bones from injury, and support and protect joints affected by
arthritis. Strong muscles also give stability and improve balance
and coordination. Exercise also improves blood supply to the
muscles and increases their capacity to use oxygen.

 BONE

Weight-bearing exercises force you to work against gravity. They

include walking, hiking, jogging, climbing stairs, playing tennis,
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and dancing. Resistance exercises – such as lifting weights – can

also strengthen bones.