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Muscles and exercise 1
Muscles and exercise
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 2
What you will learn about
in this topic:
1. Muscular endurance
2. The short- and long-term effects
of exercise on the muscles
3. Recovery from injury
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 3
Learning objectives
By the end of this presentation you
should be able to:
• Understand what muscular
endurance is
• Describe the short- and long-term
effects of exercise on muscles
• Explain the importance of injury
recovery
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 4
Muscular endurance
Muscular endurance is the ability to
keep working over a long period of
time without
tiring and is used
in events such as
long-distance
running, cycling
and swimming.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 5
To improve muscle endurance an
athlete could lift light weights many
times.
Repeating actions in training will
train the muscles to repeat actions
at the appropriate speed and
position so they can be applied to
the game when needed.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 6
Short-term effects of exercise on
muscles:
Muscles contract and
relax
Blood shunted to
working muscles
Demand of working
muscles for more
oxygen to keep
working
Working muscles
produce heat
Immediate effects of
exercise on the
muscles
Muscles ache
Glycogen stored in
muscle and liver
released to allow the
muscles to work
Muscle fatigue as
ability to use oxygen
becomes less
efficient
Cardiac muscle
works harder as the
heart beat increases
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 7
Long-term effects of exercise
on muscles
Different types of exercise affect the
muscles in different ways.
Exercising for muscular strength will
have a completely different effect on
the muscle than exercising for
muscular endurance.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 8
Muscle strength can be defined as
a maximum weight lifted or moved
in one try.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 9
Repeating strength exercises
increases the size of the muscle,
tendons, ligaments and bone.
The strength of the muscles around
a joint will make that joint more
stable.
Weight training is a method used to
improve muscular strength.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 10
When muscles increase in size, this
is called hypertrophy.
If training stops then muscles lose
their size, and the muscle is said to
atrophy.
When muscles are overworked,
fatigue sets in and the muscles
cannot work any more.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 11
When the muscles
work intensely for
over one minute the
energy is released by
breaking down
carbohydrates; the
side effect of this is a
build up of lactic acid
in the working
muscles.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 12
Due to the presence of the lactic
acid, a mild poison, cramp can
automatically result, affecting the
muscles.
Massage and gentle moving of the
affected muscle can help.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 13
Task
1. Produce a poster to explain to
someone who doesn’t study PE
what the terms ‘atrophy’ and
‘hypertrophy’ mean.
2. Show your completed poster to a
friend or family member and ask
them some questions to see if they
understand these terms from your
poster.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 14
Muscle and injury
There is always a risk of injury when
exercising; muscle strains can often
occur.
This common injury should be dealt
with quickly to prevent the problem
becoming worse and medical advice
may be needed.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 15
RICE is the recommended treatment
for strains (Rest, Ice, Compression,
Elevate).
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 16
Recovery from injury
Increasing the strength around a
damaged area such as a joint is
important to a rehabilitating player.
A rehabilitation programme should
be person-specific and may take
months. They should start with
moving light weights repeatedly.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 17
Gradually, the
amount of stress on
the injured area is
increased by
increasing the
amount of weight to
be moved.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 18
Exam questions
1. Exercising over a long period
of time affects the muscles in
different ways. Describe three of
these effects.
2. Describe the cause and effect
of a muscle strain.
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 19
What you have learnt
in this topic:
1. Muscular endurance
2. The short- and long-term effects
of exercise on the muscles
3. Recovery from injury
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009
Muscles and exercise 20
Learning objectives
You should now be able to:
• Understand what muscular
endurance is
• Describe the short- and long-term
effects of exercise on muscles
• Explain the importance of injury
recovery
FOR EDEXCEL
1.2.3 A healthy, active lifestyle and your muscular system
© Folens 2009