Sports Medicine: Physical Fitness Muscular Fitness

Bellwork List the physical demands of the sport assigned to your group by your teacher. Be prepared to share your answers with the class.

Objectives 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

Terminology: 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

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

Terminology (cont.) Set – a given number of repetitions Repetition – a complete muscle contraction

Review of Muscle Types 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

Review of Muscle Fibers Fibers – the long, thin cells that make up muscles

Review of Muscle Fibers 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.

Review of Muscle Fibers

Review of Muscle Fibers (cont.) 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)

Weight Training Exercises done to improve muscular strength and endurance Based on principles of progressive resistance and overload Performed with machines or free weights Uses repetitions and sets

PROPERTY OF PIMA COUNTY JTED, 2010 To increase strength, which of these variables would you increase? Which would you decrease? # of Repetitions? Amount of Resistance? # of Sets? Length of recovery period? 2. Whiteboards/Slates student writes answer or solution to a question posed by the teacher teacher solicits all students to show at the same time teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 2

Methods for Increasing Strength 1. Decrease the number of repetitions 2. Increase the amount of resistance 3. Increase the number of sets 4. Decrease the recovery period or rest intervals between sets

Benefits of Increased Strength 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

PROPERTY OF PIMA COUNTY JTED, 2010 To increase endurance, which of these variables would you increase? Which would you decrease? # of Repetitions? Amount of Resistance? # of Sets? Length of recovery period? 2. Whiteboards/Slates student writes answer or solution to a question posed by the teacher teacher solicits all students to show at the same time teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 2

Methods for Increasing Endurance Decrease the amount of resistance Increase the number of repetitions Increase the number of sets Increase the recovery period or rest intervals between sets

Benefits of Increased Muscle Endurance 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

Check your knowledge True or False? Increased lean muscle mass and decreased body fat are benefits of muscular endurance? Performing ADLs with more efficiency and increased fatigue are benefits of muscular strength.

FITT Formula for Muscle Fitness Muscle Strength Muscle Endurance Frequency 3 days/week (non-consecutive days) 3 to 6 days/week Intensity 60 to 90% of 1 RM 20-50% of 1 RM Time 1 to 3 sets of 3 to 8 reps 1 to 3 sets of 10 to 25 reps Type of Exercise Weight training Calisthenics (body weight) or Resistance training (weights/machines)

Isometric Contraction 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

Isotonic Contraction A muscle contraction with movement, usually lengthening and shortening +same resistance through ROM +measurable results + high motivation - equipment required

Isokinetic Contraction 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

Which Is Correct? (hold up fingers) Type of contraction with constant speed ? Isotonic contraction Isometric contraction Isokinetic contraction 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 24

Which Is Correct? (hold up fingers) Type of contraction with constant resistance? Isotonic contraction Isometric contraction Isokinetic contraction 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 25

Which Is Correct? (hold up fingers) Requires expensive equipment? Isotonic contraction Isometric contraction Isokinetic contraction 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 26

Which Is Correct? (hold up fingers) Easy to measure results? Isotonic contraction Isometric contraction Isokinetic contraction 1. Hand signals: thumbs up or thumbs down to indicate agreement or disagreement use fingers to indicate a number selection such as “Which is the correct solution one, two or three?” teacher gives feedback to the students PROPERTY OF PIMA COUNTY JTED, 2010 27

Letter or Note to a Friend Write a note to a friend or absent classmate explaining the learning 27. Letter or Note to a Friend teacher instructs students to write a note to a friend or absent classmate explaining the learning teacher uses think-pair-share or collects to review PROPERTY OF PIMA COUNTY JTED, 2010 28