WARM UP 2/12

Quiz yourself

Shuffle your cards and put them in order – then flip them over and see how many you got wrong. Write your score on your warm up.

QUIZ ON THESE FRIDAY

NOTES Ch 8 2/12

Exercise and muscle fatigue

2 types of exercise:

1. AEROBIC

2. RESISTANCE

AEROBIC

Endurance exercising; does not increase much muscle size

EX: running, biking, swimming, etc.

RESULTS

1. Stronger muscles2. More flexible3. Greater resistance to fatigue

DUE TO1. Increase in blood supply to muscles (so more

O2)2. Muscle fibers make more mitochondria (so store

more energy)

Other benefits of aerobic:

Better coordination

Stronger bones

More efficient lungs

Better metabolism

Improved digestion

Larger, stronger heart (more blood each pump)

RESISTANCE EXERCISE

Muscles worked with an immovable (isometric) or heavy object

EX: lifting weights

RESULTS

1. Larger muscles

2. More strength

DUE TO

Enlargement of muscle fibers

(more actin, myosin, and connective tissues)

**NOT gain more cells

During this type of exercise, there are microscopic tears in the muscle. After working out MUST take two or three days off to let muscle heal and rebuild. This makes muscle stronger. Without rest time, only hurt muscle and no longer build it.

MUSCLE FATIGUE

Muscles unable to contract even when stimulate

DUE TO

Not being able to take in O2 fast enough for what muscles are using

When muscles lack O2 – lactic acid accumulates – this stops contractions

Lactic acid causes burning feeling, soreness

What to do

Slow down activity

Breathe deep full breaths

O2 will lessen the lactic acid

REGULAR EXERCISE

Increase in exercise causes more efficient use of O2, more blood supply to muscles, and less fatigue

(can work out longer)

*Remember heart is a muscle- need to do things to work it out also!

POST LAB QUESTIONS – staple to your lab (each do)

Each group answer - staple to lab1. Write what PARTs were aerobic exercise.2. Write what PARTs were resistance exercise.3. What caused the burning feeling in PART II?4. What would happen to your heart rate after exercising in PART VII if

you worked out all the time?5. Why do you breathe hard after exercising?6. What hand is stronger in PART I: why do you think? 7. How healthy are you?a. Beats after exercise: good strong heart: 116 or less average 117-128; need

more exercise: 130+b. Part II : great – 1 + minute; average 35sec-1minute; need more exercise

less than 35c. Part III: great – 30+; average 23-29; need more exercise less than 24d. Part IV: great 35+; average 26-34; need more exercise : less than 26