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