C2 class only

|



 



 
 
2
Plan
‡ Important Dat
s
‡ Muscl
Activity from Last w


‡ En
rgy Syst
ms
‡ Hom
wor 2
rm R
cap
‡ Muscl
P ysiology
‡ Common Qu
stions Answ
r

‡ Exit Cars

N
xt w

 L
arn muscl
nam
s

an mov
m
nts/
xam r
vi
w
Dat
s to Know
‡ Jun
10t  Exam
R
vi
w an P
rsonal
Upat
s (Gracia an
Guill
rmo Exam as
m
for a r
vi
w
pacag
toay)
‡ Jun
3r Portfolio
H
lp (optional)
‡ Jun
17t  Portfolio
Du

‡ Jun
17t  Exam
Activity R
cap
‡ Activity R
vi
w
‡ Ic
Cub

‡ Han squ


s
‡ W
ig t oling

W at o
s t is t
ll us about muscl
s?

En
rgy Syst
ms
A
nosin
2rip osp at

‡ 2

 





2
‡ 









 2


 







‡ 


  
2











 



  


 



  
 


‡ 
 



 




 







 

 

  


 

 


2

 
2 r

En
rgy Syst
ms
‡ Imm
iat
³Explosiv

En
rgy Syst
m

‡ Nonoxiativ
³Ana
robic
En
rgy Syst
m

‡ 2
Oxiativ
³A
robic
En
rgy Syst
m

Ex. Running in t

morning«
Imm
iat
³Explosiv
 En
rgy Syst
m
‡ 10 s
cons or f
w
r
‡ Hig int
nsity
x
rcis
s
‡ A2P prouction is imm
iat

v
ry fast
‡ No oxyg
n is us

‡ Ex. W
ig t lifting picing up a
bag of groc
ri
s

‡ A2P an CP (Cr
atin

P osp at
c
mical t at c
lls
can us
to ma
A2P)
Nonoxiativ
³Ana
robic En
rgy Syst
m
‡ 10 s
cons to 2 minut
s
‡ Hig int
nsity
x
rcis
s
‡ Rapi prouction of A2P
‡ No oxyg
n us

‡ Ex. Running up stairs 400
m
t
r run.

‡ Muscl
stor
s of glycog
n an

glucos

Oxiativ
(A
robic) En
rgy Syst
m
‡ Mor
t an 2 minut
s
‡ Low to mo
rat
int
nsity activity
‡ Slow
r but prolong
 rat
of A2P
prouction
‡ Us
s Oxyg
n to g
n
rat
A2P
‡ Ex. 1500 m
t
r run 30 minut

wal staning in a ling lin

‡ Boy stor
s of glucos
 fat

glycog
n an prot
in
2
Ov
rtraining Synrom

‡ 10% to 20% of at l
t
s

xp
ri
nc
t

synrom
of
ov
rtraining.

‡ A r
sult of compl
x
int
ractions among
biological an
psyc ological
influ
nc
s
Symptoms of Ov
rtraining
‡ Un
xplain
 an
p
rsist
ntly poor
p
rformanc
an ig
fatigu
ratings
‡ Prolong
 r
cov
ry from
typical training s
ssions or
comp
titiv

v
nts
‡ Disturb
 moo stat
s
c aract
ri
 by g
n
ral
fatigu
 apat y 
pr
ssion
irritability an loss of
comp
titiv
riv

Ov
rtraining Continu
«
‡ P
rsist
nt f

lings of muscl

sor
n
ss an stiffn
ss in muscl
s
an joints
‡ El
vat
 r
sting puls
an
incr
as
 susc
ptibility to upp
r
r
spiratory tract inf
ctions (alt
r

immun
function) an
gastroint
stinal isturbanc
s
‡ Insomnia
‡ Loss of app
tit
 w
ig t loss an
inability to maintain prop
r boy
w
ig t for comp
tition
‡ Ov
rus
injuri
s
2raining Principl
s R
vi
w
‡

‡ Ac i
ving t
appropriat
ov
rloa r
quir
s manipulating
combinations of training fr
qu
ncy int
nsity an uration wit
focus on
x
rcis
mo

‡

‡ R
f
rs to aaptations in m
tabolic an p ysiologic syst
ms t at

p
n on t
typ
of ov
rloa impos

‡  !
‡ Variations in training r
spons
s among iniviuals
‡ !"
‡ D
training occurs r
lativ
ly rapily w
n a p
rson quits t
ir

x
rcis
training r
gim
n
In or
r to improv
«.
Muscl
Function
Function of t
s
Structur
s
‡ #
‡ #
‡ | !#
‡ $ !#
‡ %#
‡ %&#
‡ '! #
‡ |! !#
‡ !! #
Organiation of Muscl
s
‡ Boy as approximat
ly 434 muscl
s w ic is
approximat
ly 4045% of total boy w
ig t.
‡ 75 pairs of muscl
s r
sponsibl
for postur
.
‡ Diff
r
nt typ
s of muscl
s
‡ Smoot
‡ Cariac
‡ S
l
tal
 Muscl
Mov
m
nt
‡ W
n a muscl
contracts (s ort
ns) it mov
s a bon
by
pulling on t
t
non t at attac
s to t
muscl
of t

bon
.

Bon
A Bon
B

If bon
A is immobil
?
If bon
B is immobil
?
If bot bon
s ar
immobil
?

If bot muscl
s contract simultan
ously w at will b
t

ff
ct on t
joint in t

c
nt
r?
2yp
s of Mov
m
nt
‡ Passiv
Mov
m
nt
‡ Activ
Assist
 Mov
m
nt
‡ Activ
Mov
m
nt
2yp
s of Contractions
‡ Conc
ntric Contraction
muscl
s ort
ns

‡ Ecc
ntric Contraction muscl

l
ngt
ns

‡ Isom
tric Contraction muscl

contracts but o
s not
c ang
in l
ngt
Compon
nts of S
l
tal Muscl
2issu

‡ Muscl
s consist of & !
"!(singl
muscl
c
ll)
conn
ct
 in bunl
s.
‡ A singl
muscl
is ma
up
of many bunl
s of m.f.
an is cov
r
 by lay
rs of
conn
ctiv
tissu
(call

!) t at ol t
fib
rs
tog
t
r.
‡ 2
fascia t at
ncas
s
an
ntir
muscl
is call

&! &. Fascia also
p
n
trat
s muscl

s
parating muscl
fib
rs
into bunl
s call

! (
Muscl
Fib
rs
‡ Muscl
fib
rs ar
ma
up
of small
r units call

&"!.
‡ W
n your muscl
s ar

giv
n t
signal to
contract prot
in filam
nts
(actin an myosin) wit in
t
myofibrils sli
across
on
anot
r causing t

muscl
to s ort
n.
Str
ngt 2raining
‡ Str
ngt training caus
s
t
si
of iniviual
muscl
fib
rs to incr
as

by incr
asing t
numb
r of
myofibrils.
‡ Larg
r muscl
fib
rs=
larg
r an strong
r muscl
.
‡ D
v
lopm
nt of larg

muscl
fib
rs is call

ëë. Inactivity
caus
s ë.
Fast 2witc an Slow 2witc Fib
rs
‡ Str
ngt  Sp

 of
Contraction En
rgy Sourc

‡
))ë"!#
fatigu
r
sistant on¶t
contract as rapily or
strongly as F2F. Primary

n
rgy sourc
is a
robic
(oxiativ
).
‡ !)ë"!#fatigu

mor
quicly contract mor

rapily an strongly t an
S2F. R
ly mor
on
ana
robic (nonoxiativ
)
syst
m.
« Continu

‡ Most muscl
s contain a
mixtur
of S2F an F2F.
‡ Vari
s amongst iniviuals
proportion is larg
ly fix
 at
birt .
‡ 2yp
of fib
r t at acts

p
ns on activity
(Enuranc
vs. Pow
r)
‡ Str
ngt training can incr
as

t
si
an str
ngt of bot
fast an slow twitc fib
rs
alt oug fasttwitc fib
rs ar

pr
f
r
ntially incr
as
.
Motor Units
‡ Boy r
cruits motor units to
contract muscl
s.
‡ | !*n
rv
(initiat
s
mov
m
nt) conn
ct
 to on
or
mor
muscl
fib
rs.
‡ Motor units can b
conn
ct
 to
b
tw

n two an unr
s of
muscl
fib
rs
‡ W
n a motor n
rv
calls on its
fib
rs to contract all fib
rs
contract to full capacity.
‡ 2
numb
r of motor units
r
cruit
 
p
ns on amount of
str
ngt r
quir
.
Muscl
L
arning/ Str
ngt 2raining
‡ Str
ngt training improv
s
t
boy¶s ability to r
cruit
motor units & !
%+ w ic incr
as
s
str
ngt
v
n b
for
muscl

si
incr
as
s.
‡ Str
ngt training incr
as
s
muscl
str
ngt b
caus
it
incr
as
s t
si
of t

muscl
fib
rs an improv
s
t
boy¶s ability to call on
motor units to
x
rt forc
.
P ysiological C ang
s an B
n
fits from
Str
ngt 2raining
ë% $!
‡ Incr
as
 muscl
mass ‡ Incr
as
 muscular str
ngt
‡ Improv
 boy composition
‡ Improv
 m
tabolism
‡ 2on

alt y muscl
s

‡ Incr
as
 utiliation of motor ‡ Incr
as
 muscular str
ngt

units uring contractions an pow
r

‡ Incr
as
 coorination of ‡ Incr
as
 muscular str
ngt

motor units. an pow
r

‡ Incr
as
 str
ngt of t
nons ‡ Low
r ris of injury to t
s

ligam
nts an bon
s. tissu
s
ë% $!
‡ Incr
as
 storag
of fu
l in Incr
as
 r
sistanc
to muscl
fatigu

muscl
s

‡ Incr
as
 si
of fasttwitc Incr
as
 muscular str
ngt an

muscl
s (str
ngt or
nuranc
?) pow
r

‡ Incr
as
 si
of slow twitc

muscl
s (str
ngt or
nuranc
?) Incr
as
 muscular
nuranc

‡ Incr
as
 bloo supply to muscl
s
( ig r
p)

Incr
as
 
liv
ry of oxyg
n an

‡ Improv
 bloo fat l
v
ls nutri
nts
Incr
as

limination of wast
s

R
uc
 ris of
art is
as

Common Qu
stions Answ
r

 Pr
2 oug ts
‡ Ar
m
n strong
r t an woman? Explain.
‡ How long o you av
to train(str
ngt ) b
for
you s


c ang
s in your boy? Explain.
‡ Will you gain w
ig t if you o r
sistanc

x
rcis
s?
Explain.
‡ If you stop training will your muscl
s turn to fat? Explain
‡ Will str
ngt training improv
your circus sills? Explain.
‡ W at caus
s muscl
sor
n
ss t
ay or two aft
r
training? Explain.
‡ How o your muscl
s wor? Explain.
‡ Do
s str
ngt training av
an
ff
ct on your
m
tabolism? Explain
Ar
m
n strong
r t an woman?
‡ M
n ar
g
n
rally strong
r
t an wom
n (larg
r boi
s
ov
rall an a larg
r proportion
of t
ir total boy mass is
ma
up of muscl
.)
‡ W
n str
ngt is
xpr
ss

p
r unit of cross s
ctional ar
a
of muscl
tissu
 m
n ar
only
12% strong
r t an wom
n in
t
upp
r boy an
qual in
t
low
r boy.
‡ Iniviual muscl
fib
rs ar

larg
r in m
n m
tabolism
about t
sam
.
‡ ««
Continu
«.
‡ W y? 2
stost
ron
(610 x
ig
r in m
n) promot
s
growt in muscl
tissu
.
‡ Wom
n gain muscl
an
improv
boy composition
t roug str
ngt training
(not as buly as m
n)
‡ Ol ag
 bot m
n an
wom
n los
pow
r as t
y
ag
 but m
n start wit
mor
pow
r.
‡ 2r
at
v
ryon
as an
iniviual«
How long must I w
ig t train b
for
I s


c ang
s in my boy?
‡ V
ry rapily in t

arly stag
s
(muscl
l
arning)

‡ Actual c ang
s in muscl
si

usually b
gin aft
r 6 w

s
of training.
Will I gain w
ig t if I o r
sistanc


x
rcis
s?
‡ Your w
ig t s oul not s


major c ang
s as a r
sult of
a g
n
ral fitn
ss program
12 r
ps of 10
x
rcis
s.

‡ Incr
as
 muscl
mass


cr
as
boy fat. W
ig t
s oul r
main r
lativ
ly
stabl
.
 How o
s str
ngt training
ff
ct my
m
tabolism?
‡ M
tabolism is t
sum of all t

c
mical proc
ss
s n
c
ssary to
maintain t
boy.
‡ M
tabolism conv
rts fu
l(calori
s)
to
n
rgy

‡ 2
rat
at w ic your boy us
s

n
rgym
tabolic rat
 
p
ns on
your l
v
l of activity.
R
st=low m
tabolic activity
Jog= ig
r m
tabolic activity

‡ Muscl
training incr
as
s your

m
tabolism w ic m
ans you burn
mor
calori
s
v
ry ay.
W at caus
s muscl
sor
n
ss t
ay or
two following a w
ig t training worout?
‡ Injury to t
muscl
fib
rs an
surrouning conn
ctiv
tissu
.
‡ Sci
ntists b
li
v
t at it caus
s
inflammation w ic trigg
rs t

r
l
as
of c
micals t at br
a
own part of t
muscl
tissu

an caus
pain.
‡ Aft
rwars t
muscl
s prouc

prot
ctiv
prot
ins t at pr
v
nt
sor
n
ss uring futur
worouts.
‡ If you on¶t wor out r
gularly
you los
t
s
prot
ctiv
prot
ins.
Will str
ngt training improv
my circus
p
rformanc
?
‡ It o
s not automatically
incr
as
your pow
r as it
r
quir
s coorination
b
tw

n your n
rvous
syst
m an t
muscl
s.
‡ Mov
m
nts r
fl
xstr
ngt
training can imp


coorination.
‡ Practic
sills
simultan
ously w il

str
ngt training.
If I stop training will my muscl
s turn to
fat?
‡ No. Fat an muscl
ar

two iff
r
nt typ
s of
tissu
.

‡ Muscl
s t at ar
not us


b
com
small
r
(atrop y/ yp
rtrop y?)

‡ Boy fat may incr
as
if

caloric inta

xc

s
calori
s burn
.
L
arning t
muscl
s «
‡ Examin
your curr
nt str
ngt training program.

‡ 2ry out on
of t

x
rcis
s an i
ntify t
sp
cific muscl
s

an/or ar
as in w ic you f

l t
str
ngt
ning.
‡ Us
a colour sc
m
to i
ntify t

x
rcis
an ar
a t at you
f

l t
str
ngt
ning . R
cor it on your anout. B
as
sp
cific as possibl
.
‡ R
p
at will all of your
x
rcis
s.

W ic muscl
s ar
most promin
nt in your training program?

Ar
you n
gl
cting c
rtain ar
as you f

l you n

 mor

training? Ar
you satisfi
 wit your curr
nt program? W at
c ang
s can you ma
? (Writ
own t
answ
rs to t
s

qu
stions on t
bac of your anout.)
Hom
wor
‡ Ensur
t at t is activity is compl
t
 in your portfolio.
Portfolio to at

‡ W at I Know
‡ W at I want to now
‡ M
ical 2
rminology Qu
stionnair

‡ (Optional)Alt
rnativ
2r
atm
nt Hanout
‡ 2aping Activity/ Articl
about 2aping
‡ Bon
R
cor
r
‡ Copy of Classroom activity Muscl
fatigu

‡ Muscl
D
finitions
‡ Musculation Program Colour Coing
‡ Aitional R
s
arc Articl
s!
‡ I
as«
‡ *If you miss a class it is your r
sponsibility to fin out w at was
miss
/ if you n

 any anouts.
Exit Cars