Unit 5: The Muscular System and Fitness Principals. Ms. Fitchwell Health Education

Transcription

1 Unit 5: The Muscular System and Fitness Principals LIFE = MOVEMENT MOVEMENT = LIFE Ms. Fitchwell Health Education

2 What Do My Muscles DO??? Protection- protect the soft parts of the body (skeletal muscle) Movement- muscles and bones work together to move body parts Tendons: attach the muscles to bones. Thus, when the muscle moves, so does the bone. Internal movement- muscles move body organs (smooth muscle) Smooth muscles help move food through stomach and intestines. Muscles helps circulates the blood (cardiac muscle) Smooth muscles control the flow of blood through vessels Heat is released with muscle contraction Helps the body maintain a normal temperature Moving your body can make you warmer if you are cold

3 How do my Muscles Work? They are designed to support our vital organs dense mitochondria produce more energy Building more muscle helps make insulin work better our body uses muscle to shuttle sugars into cells once we eat Our muscles need to be strong to support our joints *Nerve Impulses: Cause muscle fibers to contract and relax. FYI : It would be impossible to do anything without your muscles (worked well for millions of years until recently) Because muscles are so crucial to any animal, they are incredibly sophisticated. They are efficient at turning fuel into motion, they are long-lasting, they are self-healing and they are able to grow stronger with practice. They do everything from allowing you to walk to keeping your blood flowing!

4 THE EVOLUTION OF MAN SOMEWHERE, SOMETHING WENT TERRIBLY WRONG!

5 How do I take care of MY Muscles?? It s quite simple really Nutrition: Muscles need oxygen to work. Without it they get tired. You need to eat healthy to give it the nutrients it needs to grow. Exercise! Muscles get flabby if they are not used. To keep your muscles in good condition you need to exercise regularly ( 60 minutes of physical activity each day ) Eat the colors of the rainbow

6 There are 3 Types of Muscle Tissue A. Skeletal - voluntary muscle that work with the bones to allow movement (40% of weight) B. Cardiac- involuntary muscle that is located in the heart. *Aerobic exercise is essential for strong cardiac muscle. C. Smooth- involuntary muscle located in the lining of organs like the digestive system and blood vessels

7 Types of Muscle Tissue (cont.) Muscle Group Major Location Major Function Mode of Control Skeletal Muscle Attached to bones and skin of the face Produces body movements and facial expressions Voluntary Smooth Muscle Walls of hollow organs, blood vessels, and iris Moves contents through organs; vasoconstriction Involuntary Cardiac Muscle Wall of the heart Pumps blood through heart Involuntary

8 Production of Energy for Muscle ATP (adenosine triphosphate) A type of chemical energy Needed for sustained or repeated muscle contractions MITOCHONDRIA : little cell organelles that create energy which make our bodies work. When a nerve cell is called into action, its metabolic machinery switches on like the pilot light in a furnace. As glucose is absorbed into the cell, mitochondria turn it into ATP the main type of fuel a cell can burn. Muscle cells must have three ways to store or make ATP Creatine phosphate Rapid production of energy Aerobic respiration (Pyruvic Acid) Uses body s store of glucose Lactic acid production Small amounts of ATP Fun Fact: Mitochondria are tiny structures within every cell nucleus that function as the cell s furnace, using oxygen to convert glucose into a usable fuel during aerobic exercise. When oxygen levels are insufficient, fuel conversion is shifted outside the mitochondria for anaerobic metabolism, a far less efficient process than aerobic metabolism.

9 Apply Your Knowledge Match the following: ANSWER: E Rapid production energy C Needed for sustained or repeated muscle contractions D Uses body s store of glucose A Muscle fatigue B With strenuous exercise, converts to lactic acid A. Lactic acid B. Pyruvic acid C. ATP D. Aerobic respiration E. Creatine phosphate Yippee!

10 Warm Up March 18 th 1. Provide 3 examples of what our muscles do for our bodies. 2. Define Nerve Impulses. 3. What are the 3 kinds of muscles? Are they voluntary / involuntary? 4. What are the 3 ways that muscle cells store/make ATP? 1. PROTECTION: Skeletal muscles protect our vital organs MOVEMENT: Muscles move bones, smooth muscles move food through stomach and intestines and blood through the body CIRCULATE THE BLOOD: Cardiac muscle pumps blood to body 2. Nerve Impulses cause muscle fibers to contract and relax. 3. Skeletal-Voluntary, Smooth-Involuntary, Cardiac-Involuntary 4. Creatine Phospate:Production of energy, Aerobic Respiration: uses bodies store of glucose, Lactic Acid: produces small amounts of ATP

11 If one of the Kinetic Chain is not functioning optimally, then predictable patterns of dysfunction will develop and initiate the cumulative injury cycle. Clark, M. & Lucett, S. (2011). NASM Essentials of Corrective Exercise Testing. Baltimore, MD: Lippincott, Williams & Wilkins, P. 18.

12 *Trapezius Movement of the head, neck, and shoulder blades

13 *Deltoid Muscle forming the rounded contour of the shoulder.

14 Pectoralis Major It makes up the bulk of the chest muscles

15 Biceps To flex the elbow and to rotate the forearm.

16 Triceps Main roll is to extend the lower arm Accounts for approximately 70% of the upper arm's muscle mass

17 Latissimus dorsi Responsible for moving the shoulder joint. Extension and lateral flexion of the lumbar spine.

18 Abdominals The main function is to move the body between the ribcage and the pelvis. Protects internal organs. The 6-pack

19 *Obliques Muscles allow the trunk to twist

20 *Gluteus Maximus LARGEST MUSCLE IN THE BODY Causes the leg to straighten at the hip when a person walks, runs, or climbs Used to raise the body from a sitting position

21 Quadriceps Crucial in walking, running, jumping and squatting Extend the knee joint

22 Gastrocnemius Pulls the heel up and down moving the foot The muscle provides the propelling force in running and jumping.

23 Hamstring Primary functions of the Hamstrings are knee flexion and hip extension Play a crucial role in many daily activities

24 Warm-Up March 19 th What is the largest muscle in the human body? Describe the function of this muscle. Gluteus Maximus: Raises body from sitting position, causes leg to straighten when a person walks, runs, moves.

25 Apply Your Knowledge True or False: ANSWER: F Skeletal muscles are attached to bones by ligaments. T Contractions of smooth muscle produce movement of organ contents. T Cardiac muscle produces atrial and ventricular contractions and is involuntary. F Trapezius control movement of knee flexion and hip extension. F Heat is released as muscles relax. tendon s Head, neck, and shoulder blades contract

26 *Trapezius Pectoralis major biceps *Obliques *Deltoid Abdominals Lats *Gluteus Maximus Triceps Quadriceps Hamstring Gastrocnemius

27 Warm Up March 20 th What role does mitochondria and ATP play in movement? How does proper poster affect exercising? As glucose is absorbed into a cell mitochondria turns it into ATP (energy). ATP is a type of chemical energy that is needed to produce repeated muscle contractions. Practicing good posture prevents injury! Specifically back problems and back pain

28 Warm-Up March 23 rd What are the 5 components of physical fitness? Muscular Strength: The maximum amount of strength a muscle can produce in a single effort Muscular Endurance: Ability of muscle to continue to perform without fatigue Cardiorespiratory Endurance: Bodies ability to perform prolonged dynamic exercising for moderate to high intensity levels Flexibility: Bodies ability to bend and move joints through a full range of motion Body Composition: Amount of fat on body compared to muscle and bones

29 Physical Fitness Do what you love, love what you do. At every level, from the microcellular to the psychological, exercise not only wards off the ill effects of chronic stress; it can also reverse them. Studies show that if researchers exercise rats that have been chronically stressed, that activity makes the hippocampus grow back to its preshriveled state. The mechanisms by which exercise changes how we think and feel are so much more effective than donuts and medicine. When you say you feel less stressed out after you go for a swim, or even a fast walk, you are. -John J. Ratey; MD, Harvard Medical School

30 Aerobic VS Anaerobic Exercise Aerobic Metabolic Pathway Aerobic Metabolism is the pathway which provides energy for long running. Anaerobic Metabolic Pathway Anaerobic Metabolism produces energy for short duration, high intensity activities Aerobic = With Oxygen Anaerobic= Without Oxygen Uses OXYGEN to produce energy from the food we eat LACTIC ACID is formed when energy is produced without oxygen. SLOW AND STEADY pace to allow us to get in enough oxygen to keep producing energy Exercises: Running, swimming, cycling Body will tolerate some lactic acid but when too much accumulates, you have reached Lactic Acid Threshold, point at which burning muscle pain and fatigue make it difficult to continue running at the same intensity. Body will slow down to increase Oxygen intake and reduce Lactic Acid Buildup Exercises: Weight Lifting, sprinting

31 Physical Activity Matters to Your Brain, Too Exercise increases brain activity even just a short 20- minute walk Other research shows obesity may have negative effects on thinking

32 Always Remember What you eat or don t eat matters to your brain

33 Warm-Up March 24 th Difference between aerobic and anaerobic exercise. Examples of each

34 Brain Studies Suggest Association Physical activity may positively impact academic achievement Some research indicates brains of aerobically fit children show superior executive brain functions Some research indicates benefits include better attention and improved math and reading scores

35 EXERCISE: Grows Brain Cells Strengthens the heart muscle NEED MORE?? Reduces Stress Reduces the risk of heart disease, blood pressure and type 2 diabetes (lowers LDL s raises HDL s) Improves circulation, oxygen and nutrient transportation throughout the body. Helps to lose weight and keep it off Improves breathing efficiency Strengthens muscles and improves appearance Helps prevent back problems and back pain- practicing good posture applies to exercising! Strengthens bones and reduces the risk of osteoporosis Strengthens the tissues around the joints and reduces joint discomfort and arthritis if appropriate exercise is selected and properly performed. Improves immune function which decreases risk for infectious diseases. Improves self confidence and self-esteem Boosts energy and increases productivity Improves Sleep Decreases the risk of several types of cancer Exercise is the BEST Medicine Helps create a positive attitude about life

36 Common Barriers to Wellness Lack of: Time Money Support Education Wellness not a priority Need for tools and training

37 5 Health Related Components of Fitness 1. Cardiorespiratory (Heart and Lung) Endurance: The ability of the body to preform prolonged, dynamic exercises at moderate to high levels of intensity. 2. Muscular Strength: The maximum amount of force that a muscle can produce in a single effort. 3. Muscular Endurance: The ability of the muscle to continue to perform without fatigue. 4. Flexibility: The ability to bend and move joints through a full range of motion. 5. Body Composition: The proportion of fat in your body compared to your bone and muscle.

38 F.I.T.T. Principals Frequency Number of times you perform activity per week. Intensity How hard the workout is. Time How long the workout lasts. At least 30 minutes each session to overload the body. Adolescents need 60 minutes of activity daily for good health. Type Full body, continuous movement Running, jogging, walking depending on your Intensity. Over the years, I've given myself a thousand reasons to keep running but it s always come back to where it started. It comes down to self satisfaction and a sense of achievement. -Steve Prefontaine International Track Star, Running Legend

39 F.I.T.T. Principals differ depending on the fitness component you are concentrating on. FREQUENCY Resistance Training Increase # of workout days Cardiovascular Training Increase # of workout days INTENSITY Increase resistance / weight Increase pace or % of max. heart rate TIME TYPE It is important to maintain all components of fitness. When one area is neglected, it puts the body out of balance and the possibility of injury rises. Understanding proper form is essential to the prevention of injury. Increase time involved in exercise or increase repetitions Changing the exercise but working the same area of the body Increase time involved in exercise Changing the workout to a different cardio. Exercise. (Ex: Jogging to Jump Rope to Biking