Muscular Strength Review

1. Muscular Strength Review 3 Types of Muscle Fibers Slow Twitch Oxidative (SO) Fast Twitch Glycolytic (FG) Fast Twitch Oxidative Glycolytic (FOG) 10 – 15 %

2. Muscle Hypertrophy • Muscle Atrophy

3. Types of Muscle Contractions • Isometric • Isotonic • Isokinetic Similarities and Differences between: Isometric vs Isotonic

4. Isotonic Muscle Contraction • Concentric Contraction • Eccentric Contraction

5. Over-Exertion Muscle Problems • Acute Muscle Soreness • Muscle Stiffness • Delayed Onset Muscle Soreness (DOMS)

6. 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.

7. 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.

8. Flexibility • Flexibility – Range of motion of a specific joint or group of joints

9. 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

10. Benefits of Flexibility • Increase Flexibility – Decrease Injuries • Increase Flexibility – Increase Athletic Performance

11. Avoid Hyper-Flexibility • Can result in joint weakness

12. Improving Flexibility • Ballistic Stretching • Static Stretching • Proprioceptive Neuromuscular Facilitation (PNF)

13. 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

14. Protective Mechanisms Muscle Spindles & GTO protect muscle and tendons by causing the muscle to contract

15. 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

16. 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

17. PNF Stretching • A technique that involves combinations of alternating muscle contractions and stretching • Generally needs a partner • Most effective method of increasing flexibility

18. 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

19. 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

20. 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