PE

• Muscle and bone strengthening exercises are also called as strength training, it is an exercise used to improve the muscular strength, a health-related component of fitness, and increase muscle mass as well as bone density by exposing the group of muscles and bones to a resistance in a form of weight or force.
• Muscular fitness pertains to the general health, strength, and endurance of the muscles
• Components of muscular fitness include muscular strength, the ability of the muscle to exert force for a short period of time.
• The two ways to measure strength is Dynamic strength and Static Strength
• Dynamic strength is the measure of the maximum weight that can be lifted once. This means that any number of loads or weights you can lift is considered dynamic strength.
• Ø  Static strength is the measure of the maximum force that can be applied to an unmoving moving object, such as wall.
• Muscular endurance can be measured through several lifting repetitions using weights or objects that are below one’s maximum capacity
• When a person can hold a certain weight with no movement or repetition for longer periods, it simply measures isometric endurance
• A muscle is made up of muscle fibers or Fascicle and is covered by layers of connective tissues that hold the fibers together. This is made of smaller protein structures called myofibrils. These are composed of a series of contractile units called sarcomeres, which made up largely of actin and myosin molecules
• Through exercise the fibers may increase in size as well as in the number of myofibrils. This development is called “Hypertrophy”.
• muscle inactivity can result in “atrophy” or loss of muscle tissue
• Strength training is a kind of exercise that builds the muscle.
• BENEFITS OF STRENGTH TRAINING

  Ø  It boosts the strength of muscles, tendons, and ligaments.

  Ø  It increases bone density and reduces the risk of osteoporosis.

  Ø  It develops lean muscle mass that contributes to healthy body weight.

  Ø  It enhances coordination and agility, which can help prevent falls.

  Ø  It improves mental health and reduces the risk of depression. It also lessens the chance of having insomnia.
• Bases of the muscular fitness program include:

  Ø  Health status

  Ø  Physical ability

  Ø  Age

  Ø  Athletic and performance goals of theparticipant
• The core is the region lying between the proximal of the chest and the distal pelvis.
• Core is consists of major muscle that move, support, and stabilizes the spine.
• The core protects the abdominal organs; the muscle include abdominals (rectus abdominis, transversus abdominis), obliques (internal and external oblique),and latissimus dorsi.
• Rectus abdominis is also known as the trunk flexor
• Rectus abdominis is a muscle of the ventral abdominal wall which originates from the pubis, with insertion into the xiphoid process and fifth to seven coastal cartilages
• Rectus abdominis flexes the vertebral column and draws the chest downward.
• Rectus abdominis provides both core stability and trunk mobility.
• transversus abdominis is the deepest of the three flat abdominal muscles that lay under the internal abdominal oblique.
• transversus abdominis plays a significant role in core stabilization, especially during rehabilitation.
• transversus abdominis serves to tighten the abdomen and by compressing the contents to assist in urination and forced expiration.
• The external and internal oblique muscles' primary action is to rotate and side bend the trunk.
• Internal Obliquea flat muscle located on the abdominal wall which is closer to the skin.
• The internal oblique also functions to provide spinal stability. It flexes and rotates the trunk toward the same side
• External obliquethe most superficial and largest part of the trunk muscles among the three flat abdominal muscles such as the external oblique, internal oblique and transversus abdominis
• Each side of the body has an external oblique muscle.
• Acting alone, the external oblique can flex the trunk, side bend the torso toward the same side, and rotate the trunk toward the opposite side.
• • Latissimus dorsia pair of the broad triangular muscles of the back
• latissimus dorsi serves to retract the forelimb.
• LOWER EXTREMITY (also known as “lower limb”) refers to the part of the body from the hip to the toes. It includes the hip, knee, and ankle joints, and the bones of the thigh, leg, and foot. It also comprises the gluteus, hamstrings, quadriceps, Achilles tendon and gastrocnemius muscle
• • Gluteus Maximusthe muscle of the buttock that moves the hip and thigh.one of the strongest muscles in the human body.linked to the coccyx or tailbone, as well as other surrounding bones. 
• • Hamstringsare muscles that originate from underneath the gluteus maximus on the pelvic bone and are attached to the tibia.
• Hamstrings consist of three separate muscles such as biceps femoris, semitendinosus, and semimembranosus located at the back of the thigh.
• Hamstrings are commonly fast-twitch muscles which respond to low repetitions but powerful movements.
• • Quadricepsa group of muscles located in front of the thigh.
•  Quadriceps has four separate muscles- vastuslateralis, vastusmedialis, vastusintermedius, and retus femoris.
• • Achilles tendonthe largest tendon in the body.connects the calf muscles to the heel bone and is used for walking, running and jumping.can carry great stress from different physical activities