Muscular strength review
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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

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Muscular Strength Review

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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 %


Muscular strength review

  • Muscle Hypertrophy

  • Muscle Atrophy


Types of muscle contractions

Types of Muscle Contractions

  • Isometric

  • Isotonic

  • Isokinetic

    Similarities and Differences between:

    Isometric vs Isotonic


Isotonic muscle contraction

Isotonic Muscle Contraction

  • Concentric Contraction

  • Eccentric Contraction


Over exertion muscle problems

Over-Exertion Muscle Problems

  • Acute Muscle Soreness

  • Muscle Stiffness

  • Delayed Onset Muscle Soreness (DOMS)


Learning goal

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

Rubrics

  • 4.0Students 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.

  • 2.0Students 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.

  • 0.0Even with help, students demonstrates no understanding of the different stretching techniques nor an understanding of the skeletal muscles.


Flexibility

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

When is the best time to stretch, before warm-up or after warm-up?

Hypothesis:

If I stretch (before/after) a warm-up, I will have the(greatest gains, less gain or no change) in flexibility


Benefits of flexibility

Benefits of Flexibility

  • Increase Flexibility – Decrease Injuries

  • Increase Flexibility – Increase Athletic Performance


Muscular strength review

  • Avoid Hyper-Flexibility

    • Can result in joint weakness


Improving flexibility

Improving Flexibility

  • Ballistic Stretching

  • Static Stretching

  • Proprioceptive Neuromuscular Facilitation (PNF)


Nervous system stretching

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

Protective Mechanisms

Muscle Spindles & GTO protect muscle and tendons by causing the muscle to contract


Ballistic stretching

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

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

PNF Stretching

  • A technique that involves combinations of alternating muscle contractions and stretching

  • Generally needs a partner

  • Most effective method of increasing flexibility


Muscular strength review

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


Muscular strength review

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

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


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