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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

Muscular Strength Review

3 Types of Muscle Fibers

Slow Twitch Oxidative (SO)

Fast Twitch Glycolytic (FG)

Fast Twitch Oxidative Glycolytic (FOG) 10 – 15 %

slide2
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
  • 4.0 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
  • 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
slide11
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
slide18
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
slide19
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