 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 Toe b. Clockwise and Counterclockwise c. 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 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

Besides increasing muscle mass exercise also helps increase flexibility

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 Flexibility Full range of motion in a joint!

Static-passive Flexibility Holding a pose with the help.

Static-active Flexibility Holding 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