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Strength The capacity to exert a muscle contraction against resistance. Types of contractions Isotonic contractions Isotonic contractions change the muscles in length. They can either be concentric or eccentric. Concentric – shorten muscles Eccentric – lengthen muscles Isometric contractions This involves a static resistance during which the muscle does not change length. E.g holding the leg in place. How to improve strength Progressive overload of frequency, intensity and duration. Frequency – increase the number of repetitions or speed of a movement; Intensity – add more resistance, as with weights Durations – the length of time Isometric contractions help increase strength but muscles will tire easily so frequent rests will be needed. Isotonic contractions are very effective to increase strength. Eccentric work should be included if muscles are weak or injured, to increase flexibility. Stamina Staying Power. The endurance of muscles and/or the heart and breathing. Muscle endurance The power for a muscle to contract over time, as in strength (see progressive overload). Cardiovascular endurance The heart, the blood and blood vessels, which transport necessary nutrients and gases to and from the muscles and organs. The blood also carries heat to the skin for removal by sweating and radiation and takes away waste products. What is the respiratory system? (see p32) How to improve cardiovascular endurance Aerobic exercise Aerobic exercise improves long term endurance by increasing muscular endurance/stamina, cardiorespiratory endurance/stamina, reduces fat deposits and maintains bone mass. Aerobic exercise uses oxygen and requires continuous, rhythmic use of large muscle groups at 60-90% of maximum heart rate and 50-85% of maximum oxygen uptake for 20-60 mins. Anaerobic exercise Anaerobic exercise works the muscles without oxygen and therefore is more tiring and produces waste lactic acid.