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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 relaxedrelaxed, a small part of the muscle is still contractingcontracting to hold your body upright
This is known as PARTIAL CONTRACTIONPARTIAL CONTRACTION.
Without muscle tone we would not be able to stand up straight
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
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.
The BENEFITS of Good POSTURE?
(mental)
(physical)
(physical)
(physical)
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.
The DISADVANTAGES of Poor POSTURE?
(mental)
(physical)
(physical)
(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
Short Term…
What do you feel when you start to perform in physical activity?
Lets Have a Look Then….
Subject 1 Subject 2 Subject 3
For 1 minute3 ‘elite athletes’ from our class will perform and show us the effectseffects that some minor exercise can have on our bodies
Short Term…
There are major short term effects on musclesThere are major short term effects on musclesThere are major short term effects on muscles
Blood temperature rises in muscles
Muscles get bigger (depending on activity) e.g. the exercise ‘pump’
Working muscles demand Oxygen and produce more Carbon Dioxide
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
There are major long term effects on muscles
Hypertrophy – muscles grow in size (helping to increase the strength of a joint) and contract with a greater force
More capillaries form around the muscle – faster supply of (more) blood reaching them with oxygen and food
Muscles improve tolerance of Lactic Acid – can clear it away more quickly to perform at maximum for longer
Muscle become more efficient at using Oxygen so can work harder for longer without tiring
Muscle tone is improved – muscles more ready to perform with visible definition
Improved posture – less strain on joints and muscle groups
Muscles improve ability to use fat for fuel – can perform for longer once glucose stores are depleted
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!
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