Muscles: Posture, Tone and the Effects of Exercise Lesson 9

Learning Objectives . . . By the end of this lesson you will... Understand the importance of good posture and muscle tone Identify short and long term effects of exercise on muscles Explain the benefits of regular exercise and good posture on health

What is MUSCLE TONE? Even when a muscle is relaxed, a small part of the muscle is still contracting to hold your body upright This is known as PARTIAL CONTRACTION. Without muscle tone we would not be able to stand up straight

“A voluntary muscle’s readiness to work and be prepared to react” Muscle Tone “A voluntary muscle’s readiness to work and be prepared to react”

What is POSTURE? Posture is the way our body holds itself in a particular position. IMPORTANCE of GOOD POSTURE = your body position places MINIMAL strain on your muscles, tendons, ligaments and bones. MUSCLE TONE is VITAL for GOOD POSTURE

The BENEFITS of Good POSTURE? Develops self-esteem – good posture helps you and your clothes look good. It helps your heart, breathing and digestive system work properly. It helps to prevent strain and injury in sport and other activities. It makes you less tired because you use less energy. (mental) Mental, Physical or Social Benefit?? (physical) (physical) (physical)

The DISADVANTAGES of Poor POSTURE? You don’t look as good - poor self-esteem. There’s less space for your heart and lungs, which can interfere with their actions. The strain on bones, ligaments, muscles and tendons can lead to injury. Your muscles have to work harder so you get tired quicker. (mental) (physical)

EXAMPLE . . . There is a natural curve in your spine, which makes it strong enabling you to bend over and move easily. Being unfit and out of shape can lead to poor posture. A poor posture (excessive curve in the spine) can lead to permanent deformity of the spine which – Strains the lower back Strains the abdominals Leads to rounded shoulders which can effect breathing.

GOOD MUSCLE TONE = GOOD POSTURE POOR MUSCLE TONE = POOR POSTURE

Effects of Exercise SHoRT TERM lONG tERM

What do you feel when you start to perform in physical activity? Short Term… What do you feel when you start to perform in physical activity?

Lets Have a Look Then…. Subject 2 Subject 3 Subject 1 For 1 minute 3 PEOPLE AT FRONT…. 1 JOGGING ON SPOT 1 DOING PRESS UPS 1 DOING STRETCHING GETTING WARM, STRETCHING FIBRES, HEART RATE INCREASING For 1 minute 3 ‘elite athletes’ from our class will perform and show us the effects that some minor exercise can have on our bodies

Short Term… 4 4 There are major short term effects on muscles

1 1 1 2 3 4 Blood temperature rises in muscles Muscles get bigger (depending on activity) e.g. the exercise ‘pump’ 3 Working muscles demand Oxygen and produce more Carbon Dioxide 4 Muscle tissue is broken down -micro-fibres tear and need repair following activity

Long Term… The benefits of training can be felt after approximately 6 weeks 8 8 There are major long term effects on muscles

1 Hypertrophy – muscles grow in size (helping to increase the strength of a joint) and contract with a greater force 2 More capillaries form around the muscle – faster supply of (more) blood reaching them with oxygen and food 3 Muscles improve tolerance of Lactic Acid – can clear it away more quickly to perform at maximum for longer 4 Muscle become more efficient at using Oxygen so can work harder for longer without tiring

5 Muscle tone is improved – muscles more ready to perform with visible definition 6 Improved posture – less strain on joints and muscle groups 7 Muscles improve ability to use fat for fuel – can perform for longer once glucose stores are depleted 8 VO2max increases - the ability to transport and use oxygen increases - direct measure of CV fitness

Homework Using a sporting performer of your choice, produce a poster showing how the effects of exercise relate to that particular sport e.g. a footballer would have improved posture by working on flexibility and mobility exercises, as well as a structured weight training programme This will double up as a piece of work at distinction level in your BTEC if done correctly!