1. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Muscles and exercise 1 Muscles and exercise

2. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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 Muscles and exercise 2

3. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Muscles and exercise 3 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

4. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Muscular endurance Muscles and exercise 4 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

5. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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 and exercise 5

6. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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 Muscles and exercise 6 Short-term effects of exercise on muscles: Muscles ache

7. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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. Muscles and exercise 7

8. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Muscle strength can be defined as a maximum weight lifted or moved in one try. Muscles and exercise 8

9. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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. Muscles and exercise 9

10. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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. Muscles and exercise 10

11. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Muscles and exercise 11 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.

12. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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. Muscles and exercise 12

13. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Task 1.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. Muscles and exercise 13

14. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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. Muscles and exercise 14

15. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system RICE is the recommended treatment for strains (Rest, Ice, Compression, Elevate). Muscles and exercise 15

16. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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. Muscles and exercise 16

17. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Gradually, the amount of stress on the injured area is increased by increasing the amount of weight to be moved. Muscles and exercise 17

18. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system 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. Muscles and exercise 18

19. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Muscles and exercise 19 What you have learnt in this topic: 1.Muscular endurance 2.The short- and long-term effects of exercise on the muscles 3.Recovery from injury

20. © Folens 2009 FOR EDEXCEL 1.2.3 A healthy, active lifestyle and your muscular system Muscles and exercise 20 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