Sports Medicine: Physical Fitness

1. Define new vocabulary terms 2. Review muscular anatomy 3. Differentiate between muscular strength and muscular endurance 4. Distinguish between various types of muscle contractions

List the physical demands of your favorite sport

Muscular fitness – a term used to refer to muscular strength and muscular endurance Strength – the ability to exert force Endurance – the ability to contract a muscle repeatedly or hold a contraction for a long period of time Hypertrophy – an increase in the size of muscle cells Atrophy – a decrease in the size of muscle cells Progressive resistance- a gradual increase in the amount of weight applied to the muscles Overload – subjecting the body’s systems to loads greater than what they are used to

Isometric (constant position)– a muscle contraction with little or no movement occurring Isotonic (constant weight)– a muscle contraction with movement occurring, usually lengthening and shortening Isokinetic (constant speed)– a muscle contraction where maximum resistance is applied and speed is kept constant through a full range of motion Eccentric – a contraction where muscles lengthen Concentric – a contraction where muscles shorten

Set – a given number of repetitions Repetition – a complete muscle contraction (one movement through the motion)

1. Skeletal – attached to bones and allow voluntary movements* 2. Smooth – line the walls of organs (ie, stomach, blood vessels); involuntary 3. Cardiac – make up the walls of the heart; involuntary *Type involved in muscular strength and endurance

Fibers – the long, thin cells that make up muscles Type of muscle fibers determine strength & endurance A. Slow-twitch fibers: red in color, contract at a slow rate. These fibers are involved in cardiovascular activities such as running. B. Fast-twitch fibers: white in color; contract quickly. These fibers are important for strength activities. C. Intermediate muscle fibers: have characteristics of both slow- and fast-twitch fibers. They contract quickly and have good endurance.

Individual’s muscle fibers are genetically determined, but can be improved through training Weight training results in hypertrophy (increase in the size of muscle cells) Inactivity results in atrophy (decrease in the size of muscle cells)

Exercises done to improve muscular strength and endurance Based on principles of progressive resistance and overload Progressive resistance – gradually increasing the amount of weight applied to the muscles Overload – subjecting the muscles to loads greater than what they are used to Performed with machines or free weights Uses repetitions and sets Repetition – a complete muscle contraction Set – a given number of repetitions

# of Repetitions? Amount of Resistance? # of Sets? Length of recovery period? PROPERTY OF PIMA COUNTY JTED, To increase strength, which of these variables would you increase? Which would you decrease?

1. Decrease the number of repetitions 2. Increase the amount of resistance 3. Increase the number of sets

Ability to perform ADL’s (activities of daily living) more efficiently with less fatigue Prevent health problems Strengthen bones – reduced risk of osteoporosis Prevent muscle injuries and muscle soreness Helps maintain weight by burning more calories than fat Help maintain good posture

# of Repetitions? Amount of Resistance? # of Sets? Length of recovery period? PROPERTY OF PIMA COUNTY JTED, To increase endurance, which of these variables would you increase? Which would you decrease?

Decrease the amount of resistance Increase the number of repetitions Increase the number of sets

Able to work longer without getting tired Able to maintain good posture Less likely to have low back problems, muscle soreness and injuries Increased lean body mass / decreased fat Look and feel better Good bone strength Reduced risk of cardiovascular disease

Muscle StrengthMuscle Endurance Frequency3 days/week (non-consecutive days) 3 to 6 days/week Intensity60 to 90% of 1 RM20-50% of 1 RM Time1 to 3 sets of 3 to 8 reps1 to 3 sets of 10 to 25 reps Type of ExerciseWeight trainingCalisthenics (body weight) or Resistance training (weights/machines)

A muscle contraction with little or no movement occurring +requires little or no equipment +builds posture muscles that have to contract for long periods during the day - boring/difficult to be motivated

A muscle contraction with movement, usually lengthening and shortening Eccentric: muscle lengthens Concentric: muscle shortens +same resistance through ROM +measurable results + high motivation - equipment required

A muscle contraction where the speed is kept constant and maximum resistance is applied through a full range of motion + constant speed ( ↑ power) + constant resistance + safety - expense of machine - don’t allow eccentric contractions

Type of contraction with constant speed ? 1. Isotonic contraction 2. Isometric contraction 3. Isokinetic contraction PROPERTY OF PIMA COUNTY JTED,

Type of contraction with constant resistance? 1. Isotonic contraction 2. Isometric contraction 3. Isokinetic contraction PROPERTY OF PIMA COUNTY JTED,

Requires expensive equipment? 1. Isotonic contraction 2. Isometric contraction 3. Isokinetic contraction PROPERTY OF PIMA COUNTY JTED,

Easy to measure results? 1. Isotonic contraction 2. Isometric contraction 3. Isokinetic contraction PROPERTY OF PIMA COUNTY JTED,

PROPERTY OF PIMA COUNTY JTED, Write a note to a friend or absent classmate explaining the learning