Transcript File

1.2.4 – Active lifestyles and
your muscular system
Learning objectives
To understand and describe the term ‘antagonist pair’
To understand the different types of muscle contraction.
To understand how to improve muscular strength and muscular
endurance.
To be able to explain the long term benefits of exercise on muscles.
Muscle action
The fixed or non-moving end is
known as the origin.
The insertion is known as the
moving end.
Muscles are arranged in antagonistic pairs.
As one muscle contracts (shortens) its partner relaxes
(lengthens).
Muscle action
Can you think of another antagonists pair in the body?
Types of muscular contractions.
Isotonic contractions – ‘Muscle contractions that produce
MOVEMENT’.
The contracting muscle shortens.
Isotonic contractions are
generally the more important type
of contraction for sportspeople,
especially games players. They
produce both speed and power.
Isometric contractions – ‘Muscle contractions that DO
NOT create movement’
– the muscle neither shortens nor lengthens. Isometric
contractions produce static strength.
To hold the body in a
particular position (e.g.,
scrum).
Can you name others?
Phases of a press up: When is it isotonic/isometric?
Exam Questions
Exercise and muscles
The immediate effects of exercise on the muscles:
Working muscles
produce heat
Build up of lactic
acid
Blood is redistributed to
working muscles
Cardiac muscle
works harder
Aching muscles
Glycogen store
in muscles are
released
Strength training
The strength of muscles can be increased through training.
Strength training makes muscles grow thicker with a better
contractual force. (increased muscle size is called
hypertrophy)
Strength training involves
repeatedly lifting, pushing or pulling
against a large resistance.
HEAVY WEIGHT + LOW REPS
What athlete would benefit/use strength training?
• Shot putt
• Sprinters
• Weightlifter
Strength training is
also used by
performers
rehabilitating from
injury.
Endurance training
Muscular endurance means the
ability of muscles to repeatedly
contract without getting tired.
Muscles become better at using
oxygen and work better over long
periods of time.
LIGHT WEIGHT + HIGH REPS
What athlete would use endurance training?
• 1500M Runner
• Rowers
• 800m Swimmer
Muscular endurance is important in events like long
distance running, cycling and rowing.
Muscles and injury
When exercising there is always a risk of muscle injury.
A STRAIN is a soft tissue injury (pulled or overstretched
muscle).
Treatment: R.I.C.E. (Rest, Ice, Compression, Elevation)
Avoidance:
Warm up
thoroughly.
Muscles and injury
A SPRAIN is a soft tissue injury (Twisted or wrenched
ligament). Sprains occur when ligaments at joints get
stretched and torn. i.e. Sprained ankles are very common
Severe sprains result in torn ligaments.
Treatment: R.I.C.E. (Rest, Ice, Compression, Elevation)
Avoidance:
Strengthen
area using
weight training
Treatment for soft tissue injuries
R Rest the injured part.
I
Apply Ice to reduce the swelling for 10
minutes (max). Frozen peas work well!
C
Compress the injury, possibly using a
tubigrip bandage.
Elevate the part to decrease the blood
E
supply.
Tennis Elbow
Tennis elbow is an inflammation, soreness, or pain on the
outside side of the upper arm near the elbow.
Causes:
This injury is caused by repetitively twisting the wrist or forearm. The
injury is classically associated with tennis playing, hence the name
"tennis elbow," but any activity that involves repetitive twisting of the
wrist (like using a screwdriver) can also lead to it.
Tennis elbow treatment:
- R.I.C.E.
- Steroid injection
Strapping can help prevent
the occurrence of tennis
elbow
Golfer’s Elbow
Golfer’s elbow is similar to tennis elbow. The repetitive
strain is on the inside of the elbow.
Treatment: RICE