Muscle Fitness


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Muscle Fitness

  1. 1. Muscle Fitness
  2. 2. The 3 Main Parts of Muscle Fitness <ul><li>Flexibility </li></ul><ul><li>Endurance </li></ul><ul><li>Strength </li></ul>
  3. 3. Strength <ul><li>The amount of work a muscle can do in a single try </li></ul><ul><li>Examples: lifting weights, squeezing, kicking, swinging a bat </li></ul><ul><li>To improve muscle strength you must do consistent, gradual exercise eat a balanced diet </li></ul>
  4. 4. Flexibility <ul><li>The range of movement around a joint </li></ul><ul><li>Example: Stretching </li></ul><ul><li>To improve flexibility you must stretch to gradually increase the distance tissues can be lengthened. </li></ul>
  5. 5. Endurance <ul><li>The amount of time a muscle can work before it gets tired. </li></ul><ul><li>Examples: marathon, long bike ride </li></ul><ul><li>To improve endurance you must do aerobic exercise </li></ul><ul><li>Aerobic exercise: The heart and muscles keep working at a steady pace. </li></ul><ul><li>Aerobic= with oxygen </li></ul><ul><li>Anaerobic=without oxygen </li></ul>
  6. 6. Strength and Endurance AQ’s <ul><li>As a muscle gets stronger, what 2 things happen to cause it to look larger? </li></ul><ul><li>• The muscle “grows” because the individual muscle cells get bigger </li></ul><ul><li>• New blood vessels form within the muscle. </li></ul><ul><li>2. Imagine 2 people have the same arm size, but 1 person has more arm strength. List explanations for this. </li></ul><ul><li>• The stronger person has less body fat. </li></ul><ul><li>• The stronger person has smaller bones. </li></ul><ul><li>• The stronger person has worked to improve muscle strength. </li></ul><ul><li>• The other person had an injury so has not used his/her arm muscles. </li></ul><ul><li>What is aerobic exercise? </li></ul><ul><li>• The heart and muscles have kept working at a steady pace. </li></ul>
  7. 7. Strength and Endurance AQ’s <ul><li>Which of these activities could provide aerobic exercise? </li></ul><ul><li>• Riding a bike for an hour </li></ul><ul><li>• Swimming 900 yards </li></ul><ul><li>• Doing 100 jumping jacks </li></ul><ul><li>• Walking briskly for 4 miles </li></ul>
  8. 8. Analyzing Activities <ul><li>Give an example of an injury that affects each of the following: </li></ul><ul><ul><ul><li>A bone fracture, break </li></ul></ul></ul><ul><ul><ul><li>b. A joint dislocation </li></ul></ul></ul><ul><ul><ul><li>c. A muscle strain, cramp </li></ul></ul></ul><ul><ul><ul><li>A ligament sprain </li></ul></ul></ul><ul><ul><ul><li>e. The skin bruise, cut, scrape </li></ul></ul></ul>
  9. 9. <ul><li>What is the difference between a sprain and a strain? </li></ul><ul><li>A sprain is a tearing of ligaments and a strain is a tearing of muscle cells. </li></ul><ul><li>Which injury on the first aid guide seems to be most serious? Why? </li></ul><ul><li>What does RICE stand for? </li></ul><ul><li>R est </li></ul><ul><li>I ce </li></ul><ul><li>C ompression </li></ul><ul><li>E levation </li></ul><ul><li>7. Why does it make sense to use RICE for an injury like a sprain? </li></ul><ul><li>• Rest protects the joint from further injury </li></ul><ul><li>• Ice makes the blood vessels shrink so the joint won’t swell. </li></ul><ul><li>• Compression and elevation also keep down the swelling by reducing the amount of blood going to the injury. </li></ul><ul><li>• All four parts of rice will allow the sprain to heal more quickly. </li></ul>
  10. 10. <ul><li>Why aren’t you suppose to use RICE for: </li></ul><ul><li>a. A dislocation? You don’t want to put pressure on the dislocated joint or elevate it. These actions could cause further damage. </li></ul><ul><li>b. A bruise? Most bruises aren’t serious enough. </li></ul><ul><li>What would heat do to an injury? </li></ul><ul><li>Heat causes blood vessels to expand, resulting in more blood flowing to the area. This could increase bleeding and result in painful swelling. </li></ul>