GETTING TO KNOW YOURSELF Muscle Fatigue and Body Movements

Muscle Fatigue and Body Movements

1. GETTING TO KNOW YOURSELF “YOUR BODY” (AN UNDERSTANDING OF OUR BODY) JEROME T. PANTIG, LPT PARFit 1 TEACHER

2. The major muscles of our body Knowing the major muscles of the Muscular System will help you understand the importance of exercises. 2

3. If we exercise our muscles strenuously for a long time, MUSCLE FATIGUE occurs. A muscle fatigued when it is unable to contract even though it is still being stimulated. Without rest, an active or working muscle begins to tire and contracts more weakly until it finally ceases reacting and stop contracting. Muscle fatigue is believed to be the result from the oxygen debt that occurs during the prolonged muscle activity. Fatigue -Without rest, an active or working muscle begins to tire and contracts more weakly until it finally ceases reacting and stop contracting. Contraction - (Muscle Contraction) Without rest, an active or working muscle begins to tire and contracts more weakly until it finally ceases reacting and stop contracting. Cease - to bring an activity or action to an end 3 Muscle Fatigue and Oxygen Debt

4. Muscle fatigue and oxygen debt 1. Lactic Acid - a chemical your body produces when your cells break down carbohydrates for energy . You might see it referred to as lactate. Muscle cells and red blood cells make the most lactic acid, but it can come from any tissue in your body. 2. Aerobic Exercise - increase your heart rate and how much oxygen your body uses. The term aerobic means “with oxygen.” When you practice aerobic exercise,  your breathing controls the amount of oxygen that reaches your muscles to help you burn energy and move . 4 A person is not able to take in oxygen fast enough to keep the muscle supplied with all the oxygen they need when they are working vigorously. When muscles lack oxygen, lactic acid begins to accumulate in the muscles via an aerobic mechanism described above.

5. 5 True muscle fatigue, in which the muscle quits entirely, rarely occurs in most of us because we feel fatigued long before it happens and we simply slow down or stop our activity. It does happen commonly in marathon runners. Many of them have literally collapsed when their muscles became fatigued and could no longer work.

6. Types of muscle contractions

7. Isotonic contractions KNEE BENDING Are more familiar to most of us, it is literally the same as “tone or tension”, the muscle shortens and movement occurs. ARM ROTATION Bending the knee, rotating the arms, and smiling are all examples of isotonic contractions. 7 SMILING Examples of Isotonic Contractions

8. Isometric contractions PLANKING Are contractions in which muscles do not shorten. They are trying to slide, but the muscle is pitted against an immovable resistance. MODIFIED V-UP When you push against a wall with bent elbows, the wall doesn’t move, and the triceps muscles, which cannot shorten to straighten the elbows, then it contracting isometrically. 8 WALL SIT Examples of Isometric Contractions

9. Isokinetic contractions INDOOR CYCLING Are similar to isotonic contractions but the muscles are exposed to fixed machine with variable degrees of resistance. TREADMILL 9 HAND GRIPPING Examples of Isokinetic Contractions

10. EFFECTS OF EXERCISE ON MUSCLES 10 BENEFITS OF EXERCISES 1. INCREASES MUSCLE SIZE, STRENGTH, AND ENDURANCE. 2. MORE FLEXIBLE MUSCLE WITH GREATER RESISTANCE TO FATIGUE. 3. MAKES OVERALL BODY METABOLISM MORE EFFICIENT. 4. IMPROVES DIGESTION AND ELIMINATION 5. ENHANCES NEUROMUSCULAR COORDINATION, AND MAKES THE SKELETON STRONGER. 6. REDUCES THE RISK OF DEVELOPING CORONARY HEART DISEASES. 7. MAKES ONE LOOK AND FEEL YOUNG. 8. PROVIDES OVERALL FITNESS. THE AMOUNT OF WORK DONE BY A MUSCLE IS REFLECTED IN CHANGES IN THE MUSCLE ITSELF. MUSCLE INACTIVITY ALWAYS LEAD TO MUSCLE WEAKNESS AND WASTING.

11. Types of body movements B ody movements occurs when muscles contract across joints. The type of movement depends on the mobility of the joint and on where the muscles is located in relation to joint.

12. The most common types of body movements 12 Bending forward at the hip. flexion

13. The most common types of body movements 13 Opposite of flexion, so it is a movement that increases the angle, or the distance, between two bones or parts of the body. extension

14. 14 Moving the limb away, the terminology also applies to the fanning of movement of the finger or toes when they are spread apart. abduction The most common types of body movements

15. 15 Opposite of abduction, so it is the movement of a limb toward the body midline. adduction The most common types of body movements

16. The most common types of body movements 16 Movement of a bone around its longitudinal axis. rotation

17. The most common types of body movements 17 A combination of flexion, extension, abduction, and adduction commonly seen in ball-and-socket joints such as shoulders circumduction

18. The most common types of body movements 18 Moving the palm of the hand from an anterior, or facing upward, position to a posterior, or downward-facing position. pronation supination Moving the palm from a posterior position to an anterior position, it is the opposite of pronation.

19. The most common types of body movements 19 It is the turning of the sole of the foot so that it faces medially. inversion eversion It is the turning of the sole of the foot laterally, and is the opposite of inversion.

20. 20 Movement at the ankle that moves the instep of the foot up and dorsally toward the shin. Dorsiflexion The most common types of body movements Plantar flexion Straightens the ankle joint, causing the toes to point downward; standing on your toes.

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22. Thank you very mu… ch !