© folens 2009 for edexcel 1.2.3 a healthy, active lifestyle and your muscular system muscles and...

© Folens 2009FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system

Muscles and exercise 1

Muscles and exercise


What you will learn about in this topic:

1. Muscular endurance

2. The short- and long-term effects of exercise on the muscles

3. Recovery from injury




Learning objectives

By the end of this presentation you should be able to:

•Understand what muscular endurance is

•Describe the short- and long-term effects of exercise on muscles

•Explain the importance of injury recovery


Muscular endurance


time without tiring and is used in events such as long-distance running, cycling and swimming.

Muscular endurance is the ability to keep working over a long period of


To improve muscle endurance an athlete could lift light weights many times.

Repeating actions in training will train the muscles to repeat actions at the appropriate speed and position so they can be applied to the game when needed.



Muscles contract and relax

Working muscles produce heat

Glycogen stored in muscle and liver

released to allow the muscles to work

Blood shunted to working muscles

Muscle fatigue as ability to use oxygen

becomes less efficient

Demand of working muscles for more oxygen to keep

working

Immediate effects of exercise on the

muscles

Cardiac muscle works harder as the heart beat increases


Short-term effects of exercise on muscles:

Muscles ache


Long-term effects of exercise on muscles

Different types of exercise affect the muscles in different ways.

Exercising for muscular strength will have a completely different effect on the muscle than exercising for muscular endurance.



Muscle strength can be defined as a maximum weight lifted or moved in one try.



Repeating strength exercises increases the size of the muscle, tendons, ligaments and bone.

The strength of the muscles around a joint will make that joint more stable.

Weight training is a method used to improve muscular strength.



When muscles increase in size, this is called hypertrophy.

If training stops then muscles lose their size, and the muscle is said to atrophy.

When muscles are overworked, fatigue sets in and the muscles cannot work any more.




When the muscles work intensely for over one minute the energy is released by breaking down carbohydrates; the side effect of this is a build up of lactic acid in the working muscles.


Due to the presence of the lactic acid, a mild poison, cramp can automatically result, affecting the muscles.

Massage and gentle moving of the affected muscle can help.



Task1. Produce a poster to explain to

someone who doesn’t study PE what the terms ‘atrophy’ and ‘hypertrophy’ mean.

2. Show your completed poster to a friend or family member and ask them some questions to see if they understand these terms from your poster.



Muscle and injury

There is always a risk of injury when exercising; muscle strains can often occur.

This common injury should be dealt with quickly to prevent the problem becoming worse and medical advice may be needed.



RICE is the recommended treatment for strains (Rest, Ice, Compression, Elevate).



Recovery from injury

Increasing the strength around a damaged area such as a joint is important to a rehabilitating player.

A rehabilitation programme should be person-specific and may take months. They should start with moving light weights repeatedly.



Gradually, the amount of stress on the injured area is increased by increasing the amount of weight to be moved.



Exam questions

1. Exercising over a long period of time affects the muscles in different ways. Describe three of these effects.

2. Describe the cause and effect of a muscle strain.




What you have learntin this topic:

1. Muscular endurance

2. The short- and long-term effects of exercise on the muscles

3. Recovery from injury



Learning objectives

You should now be able to:

•Understand what muscular endurance is

•Describe the short- and long-term effects of exercise on muscles

•Explain the importance of injury recovery

© folens 2009 for edexcel 1.2.3 a healthy, active lifestyle and your muscular system muscles and...

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