Download Muscular Strength Review

Muscular Strength Review
3 Types of Muscle Fibers
Slow Twitch Oxidative (SO)
Fast Twitch Glycolytic (FG)
Fast Twitch Oxidative Glycolytic
(FOG) 10 – 15 %
Muscle Hypertrophy
Muscle Atrophy
Types of Muscle Contractions
Isometric
Isotonic
Isokinetic
Similarities and Differences between:
Isometric vs Isotonic
Isotonic Muscle Contraction
Concentric Contraction
Eccentric Contraction
Over-Exertion Muscle Problems
Acute Muscle Soreness
Muscle Stiffness
Delayed Onset Muscle Soreness
(DOMS)
Learning Goal
Learning Goal: Students will be
able to design and illustrate a
comprehensive flexibility program for
a specific muscle group utilizing the
three different stretching techniques:
ballistic, static and PNF stretching.
Rubrics
4.0 Students will be able to design and demonstrate at least two
different stretching exercises for all the major skeletal muscles
using Ballistic, Static and PNF stretching techniques.
3.0 Students will be able to design and demonstrate at least one
stretching exercise for most of the major skeletal muscles using
at least two different stretching techniques.
2.0 Students will be able to design and demonstrate one
stretching exercise for some of the skeletal muscles using at least
one stretching technique.
1.0 With help students will be able to demonstrate partial
understanding of the different stretching techniques and skeletal
muscles.
0.0 Even with help, students demonstrates no understanding of
the different stretching techniques nor an understanding of the
skeletal muscles.
Flexibility
Flexibility – Range of motion of a
specific joint or group of joints
When is the best time to stretch, before
warm-up or after warm-up?
Hypothesis:
If I stretch (before/after) a warmup, I will have the (greatest gains,
less gain or no change) in flexibility
Benefits of Flexibility
Increase Flexibility – Decrease Injuries
Increase Flexibility – Increase Athletic
Performance
Avoid Hyper-Flexibility
– Can result in joint weakness
Improving Flexibility
Ballistic Stretching
Static Stretching
Proprioceptive Neuromuscular
Facilitation (PNF)
Nervous System & Stretching
Muscle Spindles – Nerve receptors
in muscle that react to both speed
and amount a muscle is being
stretched
Golgi tendon Organ (GTO) – Nerve
receptors in tendon that react to how
long a tendon is being stretched
Protective Mechanisms
Muscle Spindles & GTO protect
muscle and tendons by causing the
muscle to contract
Ballistic Stretching
Repetitive Bouncing Motion – bounce
over 10 -20 seconds, Repeat 3-5X
Dangerous
Causes Muscle Spindles & GTO to fire
Muscles contract while stretching –
risk straining the muscle
Static Stretching
Stretching a muscle to a point of
discomfort and holding that position
for 20 – 30 seconds
Perform stretch 3-5 times
2-3 times daily for increasing
flexibility
PNF Stretching
A technique that involves
combinations of alternating muscle
contractions and stretching
Generally needs a partner
Most effective method of increasing
flexibility
PNF
Contract-Relax Method
– A muscle is placed on a stretch.
– Isometric Contraction for 5 seconds
– Relax muscle for 3-5 seconds and
stretch further
– Hold New Stretch point for 10 seconds
– Repeat 3 times
PNF
Contract – Contract Method
– A muscle is placed on a stretch.
– Isometric Contraction of muscle being
stretched for 5 seconds
– Relax muscle and contract antagonist
muscle for 3-5 seconds
– Hold New Stretch point for 10 seconds
– Repeat 3 times
Group Assignment
Each group will come up with two
different stretches exercises for the
assigned muscles and demonstrate to
class the stretches using Ballistic,
Static and PNF