UNIT 3 PHYS ED 32

MUSCULAR STRENGTH AND ENDURANCE AND FLEXIBILITY

Muscle Breakdown

Muscle —> Fasiccles —> Fascle —> muscle fiber —> myofibrl —> sacomores

hypertrophy

Increases the individual size of fibers

Slow Twitch Muscle

Fatigues over a long period of time, rely aerobic metablism

Fast Twitch

FG - Fatigues very quickly, FOG - Fatigues over time, rely on anerobic metablism

Motor Unit

nerve that connects to number of muscle fivers, Motor unit activates all muscle fivers when activated

large MU = FT muscle

small MU - ST muscle

practicing more movements increases myelin, increasing speed of motor unit

Static (isometric)

Contraction with out change of length of muscle

Dynamic (Isotonic):

Contracting the length of the muscle

Concentric

muscle shortening

Eccentric

muscle lengthening

Rep Maximum

Maximum of amount of weigh lifted

Isotonic techniques

Eccentric Loading, Plometrics, Speed Loading, Isokenetic exercise (constant Force)

Intensity of Exercise for Muscular Strength

Rapid strength - 80% of RM - less reps(8 - 10)

Beginner strength 40 - 60% of RM - more reps(15 - 20)

Muscle Order

Preform larger muscle group exercises before smaller muscle group exercises

Increasing Training Volume

Rep Cycle —> 8-12 —> 7-8 —> 8-12

Weigh increase: 5% each time

10-30 percent improvement in first 6 - 10 weeks of training

artheritis

breakdown of joint cartilage

plastic elongation

longterm lengthening of soft tissue

Dynamic Flexibility

ability to move a joint thorugh full range of motion

Static Flexibility

Ability to hold a strech

Muscle Spindle

Nerbe that respods to changes in length

Static streching

Slow , hod tension, for 20 - 30 sec

FITT for stretching

Frequench: 2-3 days

Intensity: strech till discomfort

Time: 20-30 seconds, 2 - 4 times

Type: streching exercise

Aspects of Strong Back

Strong abdomen

Strong/long Hamstrings and back

Long Hip Flexors

Lower Back Stability Exercises

Step stretch, side bridges, spine extensions