1. Muscular System

2. Exercising the Muscular System
What is the Muscular System?
Exercising the Muscular System
The driving force behind movement, as a result of muscles contracting.
Muscles:
Define body shape
Maintain posture
Work voluntarily/involuntarily
Cause movement
Immediate Effects
Increased demand for oxygen
Extra waster produced (CO2)
Lactic Acid production (feel the burn!)
Long Term Effects
Hypertrophy (increased muscle SIZE)
Increased strength and/or endurance
Improved posture and tone/definition
Stronger tendons
Decreased risk of injury (helps to support joints in movement)
Potential Injuries and Prevention
Stopping training will result in muscular ATROPHY which is the loss of size of muscle. Injured sportsmen suffer from this so try to keep active in some way during their rehabilitation to minimise the effects.
Soft tissue injuries – strains, pulls, tears
e.g. pulled hamstring from extending the knee too far when kicking.
Prevention and Treatment
RICE to assist with swelling and rest for hours.
Warm up prepares the muscles for exercise by raising heart rate and stretching them. This is followed by skill-related activity and the main session. Complete the session with a cool-down to bring the heart rate back to resting levels and complete with stretching. The cool down prepares for the NEXT SESSION.
Muscles are arranged in ANTAGONISTIC PAIRS and attach to bone by TENDONS. Muscles PULL and cannot PUSH.
When one CONTRACTS the other RELAXES.
The AGONIST contracts.
The ANTAGONIST relaxes.
ISOTONIC Contraction – muscle changes length
ISOMETRIC Contraction – no change in length (static contraction e.g. holding a press up)

3. 11 Major Muscles and Their Roles
Deltoid
Triceps
Hamstrings
Trapezius
Latissimus Dorsi
Gluteus Maximums
Gastrocnemius
Biceps
Abdominals
Pectorals
Quadriceps
Practice each movement and become familiar with the movement each muscle performs!

4. Lifestyle, Performance-Enhancing Drugs and the Muscular System
REST
Allows muscles to repair the damage caused by exercise.
Enables muscles to develop and grow in a healthy manner.
Rest and Recovery are VITAL to a well planned PEP.
DIET
Carbohydrates and fluids need to be replenished following exercise.
Protein is VERY IMPORTANT as it assists the repair and rebuilding, whilst preventing atrophy.
It is important to eat within TWO HOURS of exercise, as eating after this is not as beneficial
PERFORMANCE ENHANCING DRUGS
Some athletes use supplements to aid performance.
Anabolic steroids are used to increase size, strength and speed of recovery. They also allow an individual to train harder and more often. However they can seriously damage health and lead to an early death.
A Strong Muscular System…..
Increases work capacity
Decreases injury risk
Prevents lower back pain
Improves posture
Improves athletic performance
Aids rehabilitation/recovery after injury/illness