Transcript Bones and the Skeletal System

Muscles:
Posture, Tone and the
Effects of Exercise
Lesson 9
Learning Objectives . . .
By the end of this lesson you will...

Understand the importance of good posture and muscle tone

Identify short and long term effects of exercise on muscles

Explain the benefits of regular exercise and good posture on
health
What is MUSCLE TONE?

Even when a muscle is relaxed, a small part of the
muscle is still contracting to hold your body upright

This is known as
PARTIAL CONTRACTION.
Without muscle tone we would
not be able to stand up straight

Muscle Tone
“A voluntary muscle’s
readiness to work and
be prepared to react”
What is POSTURE?

Posture is the way our body holds itself in a particular position.

IMPORTANCE of GOOD POSTURE = your body position places
MINIMAL strain on your muscles, tendons, ligaments and bones.

MUSCLE TONE is VITAL
for GOOD POSTURE
The BENEFITS of
Good POSTURE?

Develops self-esteem – good posture helps you and
your clothes look good. (mental)

It helps your heart, breathing and digestive system
work properly.
(physical)

It helps to prevent strain and injury in
sport and other activities.
(physical)

It makes you less tired because you
use less energy.
(physical)
The DISADVANTAGES of
Poor POSTURE?

You don’t look as good - poor self-esteem.
(mental)

There’s less space for your heart and lungs, which
can interfere with their actions.
(physical)

The strain on bones, ligaments, muscles
and tendons can lead to injury.
(physical)

Your muscles have to work harder
so you get tired quicker.
(physical)
EXAMPLE . . .

There is a natural curve in your spine,
which makes it strong enabling you to
bend over and move easily.

Being unfit and out of shape can lead
to poor posture.

A poor posture (excessive curve in
the spine) can lead to permanent
deformity of the spine which –

Strains the lower back

Strains the abdominals

Leads to rounded shoulders which
can effect breathing.
GOOD MUSCLE TONE
= GOOD POSTURE
POOR MUSCLE TONE
= POOR POSTURE
Short Term…
What do you feel when you start
to perform in physical activity?
Lets Have a Look Then….

Subject 1

Subject 2

Subject 3
For 1 minute
3 ‘elite athletes’ from our class will perform and
show us the effects that some minor exercise can
have on our bodies
Short Term…
There are
major short term effects on muscles

Blood temperature rises in muscles

Muscles get bigger (depending on
activity) e.g. the exercise ‘pump’

Working muscles demand Oxygen
and produce more Carbon Dioxide

Muscle tissue is broken down micro-fibres tear and need repair
following activity
Long Term…
The benefits of training can be felt
after approximately 6 weeks
There are
major long term effects on muscles

Hypertrophy – muscles grow in size
(helping to increase the strength of a
joint) and contract with a greater force

More capillaries form around the
muscle – faster supply of (more)
blood reaching them with oxygen and
food

Muscles improve tolerance of Lactic
Acid – can clear it away more
quickly to perform at maximum for
longer

Muscle become more efficient at
using Oxygen so can work harder
for longer without tiring

Muscle tone is improved – muscles more ready to
perform with visible definition

Improved posture – less strain on
joints and muscle groups

Muscles improve ability to use fat
for fuel – can perform for longer
once glucose stores are depleted

VO2max increases - the ability to
transport and use oxygen increases
- direct measure of CV fitness
Homework
Using a sporting performer of your choice,
produce a poster showing how the effects of
exercise relate to that particular sport
e.g. a footballer would have improved posture
by working on flexibility and mobility exercises,
as well as a structured weight training
programme
This will double up as a piece of work at
distinction level in your BTEC if done correctly!