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

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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