Exercise causes increase in muscle size – hypertrophy Strength training – contracts muscles against heavy

resistance (weight lifting, isometric exercise)▪ Increases myofilaments in muscle fiber

Endurance training (aerobic) – increases ability to sustain exercise over long periods of time (aerobics, running, biking, swimming) Increases number of blood vessels to muscles and

increases the number of mitochondria During inactivity, muscles shrink in mass - disuse

atrophy

What are the basic components of a good work out?

1. Warm-up

2. Activity

3. Cool-down

Basic Components of a Workout:

How do you warm up?

2. Aerobic Activity – 3-5 minutes of light jogging, jumping rope, etc…to get blood flowing to muscles to increase performance.

1. Joint Rotations – lubricates joints with synovial fluid

a. Head to Toeb. Clockwise and Counterclockwisec. 4-8 rotations each direction or until loose

3.Light Static passive stretching – to loosen up muscles, working from head to toe:

a. Neck l. Shins

b. Shoulders m. Hamstrings

c. Sides

d. Back

e. Forearms & Wrists

f. Triceps

g. Chest

h. Buttocks

i. Groin

j. Thighs

k. Calves

•Hold stretch for 10 - 20 seconds.

•Perform 2-5 sets with a 30 sec rest.

•Breathe with each motion – inhale first via nose, hold, execute stretch, exhale as you relax and move into stretch.

4. Dynamic stretching – to looses up muscles in all directions. (Arm circles and leg raises)

5. Sport specific stretching – watered down versions of movements performed in an athletic activity. (5-10 minutes)

Activity

Cool Down stretching – immediately after you exercise. (~15 minutes in length)

1.Sports specific stretches (5 minutes)

2.Dynamic stretching

3.Static passive stretching

What is flexibility? Absolute range of movement in a joint or a series of joints

What are the different types of flexibility?

1. Dynamic

2. Static-active

3. Static-passive

Dynamic FlexibilityFull range of motion in a joint!

Static-passive FlexibilityHolding a pose with the help.

Static-active FlexibilityHolding a pose without any help.

What limits flexibility?• Type of joint

• Elasticity of muscle tissue, tendons, ligaments and skin

• Ability of muscle to relax

• Body temperature

• Time of day (afternoon = good)

• Injury

• Gender

• Clothing

• Hydration