muscular system exercise. types of exercise: anaerobic aerobic
TRANSCRIPT
ANAEROBIC• Depletes oxygen reserves in muscle cells
quickly
• Results in oxygen debt
• Creates excess lactic acid which is waste product; results in sore muscles
• Liver cells convert excess lactic acid into glucose which is primary food molecule used in cellular metabolism
• Includes activities that are fleeting and require brief high energy expenditure
• Examples: weightlifting, sprinting, push-ups
AEROBIC:• Muscle cells require same
amount of oxygen that body supplies
• Oxygen debt is slashed and lactic acid is not formed
• Includes activities that are prolonged and require constant energy
• Examples: long distance running, cycling, fast walking
•
ISOMETRIC:• Results in no change in length of muscle
• Performed by applying pressure against a stable resistance increasing muscle tension such as pushing or pulling against an immovable object
• Help maintain and improve muscle strength and tone
• Disadvantage: can only build strength to a certain point because does not move through entire ROM
• Used to test muscle strength
• Useful in early stages of physical rehabilitation; no ROM is used so pain is decreased
ISOTONIC:• Muscle shortens and lengthens through
contraction
• Occurs when muscle bears same weight throughout entire ROM
• Increases joint mobility, muscle strength, and muscle tone
• Examples: Exercising with free weight and weight machines
ISOKINETIC:• Speed of exercise remains constant
throughout ROM while resistance varies according to amount of force applied
• Performed on equipment that provides hydraulic or electronic resistance
• Work muscles maximally at every point through ROM
• Disadvantage: equipment is expensive; increased likelihood of injury if performed incorrectly
• Primary Benefits
• Increased muscle strength
• Increased muscle endurance
• Secondary Benefits
• Increased muscle tone: shape of muscle in resting state
• Increased muscle mass: girth or size of muscle
• Increased muscle power: ability to apply force with speed
THREE PRINCIPLES OF WEIGHT TRAINING:
• Overload Principles• Variation Principles• Specificity Principles
OVERLOAD PRINCIPLE:
• Work muscles harder than normal activity
• Muscle strength, endurance, and size will increase
• Overload occurs in controlled exercise activity resulting in decreased incidence or injury
Methods to Achieve Overload
• Increase amount of weight lifted
• Increase number of repetitions in set
• Increase number of sets performed
• Increase speed of repetitions performed
• Decrease amount of time between sets
VARIATION PRINCIPLE:
• Alteration of type, intensity, speed, sequence and duration of exercises performed
• Combats boredom while still working muscle or muscle group
Methods to Achieve Variation Principle
• Use same methods to achieve overload
• Vary equipment• Vary order of exercises • Change positions in which exercises
are performed
SPECIFICITY PRINCIPLE:• Relationship between an exercise and
activity for which performance enhancement is sought
• Exercises that closely resemble motion of activity will be more beneficial than performing exercises that do not resemble motion involved
• Example: Baseball players will benefit from exercises that will strengthen shoulder musculature