What is the Muscular System?

The driving force behind movement, as a result of muscles contracting.

Muscles:1. Define body shape2. Maintain posture3. Work voluntarily/involuntarily4. Cause movement

Exercising the Muscular System

Muscles are arranged in ANTAGONISTIC PAIRS and attach to bone by TENDONS. Muscles PULL and cannot PUSH.When one CONTRACTS the other RELAXES. The AGONIST contracts.The ANTAGONIST relaxes.

ISOTONIC Contraction – muscle changes lengthISOMETRIC Contraction – no change in length (static contraction e.g. holding a press up)

Immediate Effects1. Increased demand for oxygen2. Extra waster produced (CO2)3. Lactic Acid production (feel the burn!)

Long Term Effects1. Hypertrophy (increased muscle SIZE)2. Increased strength and/or endurance3. Improved posture and tone/definition4. Stronger tendons 5. Decreased risk of injury (helps to support joints in movement)

Potential Injuries and PreventionStopping training will result in muscular ATROPHY which is the loss of size of muscle. Injured sportsmen suffer from this so try to keep active in some way during their rehabilitation to minimise the effects.

Soft tissue injuries – strains, pulls, tearse.g. pulled hamstring from extending the knee too far when kicking.

Prevention and TreatmentRICE to assist with swelling and rest for 24-48 hours.

Warm up prepares the muscles for exercise by raising heart rate and stretching them. This is followed by skill-related activity and the main session. Complete the session with a cool-down to bring the heart rate back to resting levels and complete with stretching. The cool down prepares for the NEXT SESSION.

11 Major Muscles and Their Roles

Deltoid

Triceps

Hamstrings

Trapezius

Latissimus Dorsi

Gluteus Maximums

Gastrocnemius

Biceps

Abdominals

Pectorals

QuadricepsPractice each movement and become familiar with the

movement each muscle performs!

Lifestyle, Performance-Enhancing Drugs and the Muscular System

RESTAllows muscles to repair the damage caused by exercise.Enables muscles to develop and grow in a healthy manner.Rest and Recovery are VITAL to a well planned PEP.

DIETCarbohydrates and fluids need to be replenished following exercise.Protein is VERY IMPORTANT as it assists the repair and rebuilding, whilst preventing atrophy.It is important to eat within TWO HOURS of exercise, as eating after this is not as beneficial

PERFORMANCE ENHANCING DRUGSSome athletes use supplements to aid performance.Anabolic steroids are used to increase size, strength and speed of recovery. They also allow an individual to train harder and more often. However they can seriously damage health and lead to an early death.

A Strong Muscular System…..Increases work capacityDecreases injury riskPrevents lower back painImproves postureImproves athletic performanceAids rehabilitation/recovery after injury/illness