MUSCULAR SYSTEM EXERCISE TYPES OF EXERCISE Anaerobic Aerobic
MUSCULAR SYSTEM EXERCISE
TYPES OF EXERCISE: Anaerobic Aerobic
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
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
TYPES OF STRENGTHENING EXERCISES: • Isometri c • Isotonic • Isokineti c
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
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
WEIGHT TRAINING
• 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
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