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 Examples: weightlifting, sprinting, push- ups

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: Isometric Isotonic Isokinetic

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 Useful in early stages of physical rehabilitation; no ROM is used so pain is decreased

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