It’s a new year and it’s time to get back on track! So far in our last 3 classes we’ve learned about the brain, the heart and the digestive system. This week we’re going to learn all about the fascinating world of your physical and spiritual muscular system! Come prepared to share your ideas, thoughts, answers to the homework below and unique questions you have so all of us can be strengthened together. Also come prepared next week to participate in a fitness class lead out by a wonderful sister in our neighborhood, it’ll be super fun! Look out for instructions that’ll be sent to you ahead of time.
Action Steps:
Please watch/read this video-article about “Exercising our spiritual muscles” and then complete the action step:
https://www.churchofjesuschrist.org/study/general-conference/2019/04/52villar?lang=eng
1- Write a short 500 word essay in your own words about all the ways you can personally continually build and strengthen your spiritual muscles? Be prepared to share some or all of your ideas about this subject in class.
Watch the following video and answer the questions below that are taught in the video:
1- How many muscles are there roughly in the human body?
2- What are the 3 main types of muscle contractions?
3- What type of muscles form the bulk of the muscular system?
4- What is the purpose of the Buccinator muscle?
5- What is the name of the body’s tiniest skeletal muscle, it’s length, where is it located and what does it do?
6-What system is the skeletal muscles connected to?
7- What is the purpose of slow-twitch and fast-twitch muscle fibers in the body?
8- How does the Autonomic Nervous System (ANS) help your digestive system work properly?
9- When muscles are working what is the by-product that is produced and how does that keep us alive exactly?
Time to get a bit geeky and dig deep on learning how muscles really work. Watch this video and answer the questions below:
1- What exactly does Actin and Myosin do?
2- What are the 3 categories of muscle types? Give an example of each.
3- What is the purpose of ATP?
Watch this video and then fill out the printable chart to identify the major muscles of the body:
Click Here to download the printable chart of the major muscles to document.
Watch this video and answer the questions below:
1- What exactly are amino acids?
2- How many amino acids are “essential” for our body requiring us to consume them from our diet?
3- List out the “non-essential” amino acids our body can make.
4- What are BCAA’s and what do they do as it relates to our muscular system?
Here are the exercises to practice for the next 2 weeks!
Strength: Bulgarian Split Squat With Progressive Overload – Watch how here
Reps – Start with 8 reps per leg and try to increase by 1-2 reps each time.
Depth – Work toward getting lower with control.
Resistance – Add weight (hold books, water bottles, or a backpack).
Tracking: Record reps, depth, or added weight to measure strength gains.
Flexibility: Practice each day the Jefferson Curl following the instructions in this video here. Count the reps you can do with the weight amount you use (if you use weight). See if you can improve the quality of reps and added weight.
Balance: Single-Leg Clock Reaches – Watch how here
Count how many controlled reps you can complete per side before losing balance.
Cardio: Watch the first demo video following and count the total number of lunge rotations you can do while catching the tennis ball in front of you in a 2 minute time period.
https://www.instagram.com/p/DFGVCXeSdJR/?igsh=MW5manlvdHpoZm42YQ%3D%3D
Remember to document your results on your tracker.
