LF_4overview

Open Ended

Unit 4 Overview

Sections & Assignments

4.1 Muscle Madness

●4.1.4- Quiz- Muscle Madness

●4.1.3 Practice- Strength Training

4.2 Time for Anaerobics

●4.2.4 Journal- Anaerobic for Life

4.3 Individual Sports

●4.3.3 Practice- For the Sport of It

●4.3.4 Quiz

4.4 Sports Downfalls

●4.4.4 Quiz

4.5 Wrap Up

●4.5.2 CST

4.1.3 Practice

4.2.4 Journal

4.3.3 Practice

4.1 Benefits of Strength Training

Weight control: muscle tissue burns more calories than fat tissue

Better balance, coordination, and agility: trained muscles work better together.

Decreased risk of injury in other sports or daily life: people who are agile can avoid accidents more easily.

More strength for daily tasks: your increased energy will help you last longer without feeling tired.

Denser, stronger bones: resistance training builds bigger, thicker bones, which is important since you'll have the same skeleton
for the rest of your life.

Better mental health: exercise unleashes a rush of brain chemicals that make you feel good.

Better sleep: those same chemicals promote sleep; so does a tiring workout.

Types of Strength Training

Free weights- known as dumbbells and barbells, free weights are versatile; the amount of weight lifted can be increased in increments as
small as one pound.
Disadvantages: It's easy to drop free weights, which can cause injury; also, changing weights takes time.

Resistance bands and tubes-usually made of strong stretch material, provide a variety of resistance limits. They look and seem
deceptively simple, but the same exercises can be done with bands as with dumbbells, with the same results. Resistance — which is the
same as adding weight — is increased by how you hold the band.
Disadvantages: Resistance is harder to gauge using bands than it is using free weights or weight machines.

Types of Strength Training

Weight machines-convenient, because it is easy to change the
weight settings. Machines also make it easy to target specific
muscles and muscle groups.
Disadvantages: These machines are large and expensive; using
them is only practical if you have access to a gym or other
training facility.

Resistance or cable machines-are easy to reset,
though moving the cables takes time. One
advantage over free weights is that the
resistance remains constant through the entire
motion. With weights, gravity can make one
part of the exercise (the downswing of a biceps
curl, for example) slightly easier than another
(the upswing of a biceps curl)
Disadvantages: Although resistance machines
are designed for home use, they can often be
large and expensive.

At Home Implementations

https://laurengleisberg.com/how-to-
make-an-at-home-cable-machine/

Strength Training Safety

Do not hold your breath. Holding your breath can cause you to feel lightheaded or dizzy
and can lead to fainting.

Do not lock your knee or elbow joints. This puts strain on the joint and can lead to
injury.

Weights should be lifted and lowered slowly to avoid injury and maximize
effectiveness.

When standing, always maintain a slight bend in the knees to reduce stress on the lower
back.

Have a spotter nearby when using free weights.

Multiple Choice

What type of muscle makes up the muscular system?

• Skeletal

• Cardiac

• Smooth

• Skeletal, Cardiac and Smooth

Multiple Choice

Fast twitch muscle cells:

• Use energy slowly

• Would be heavily present in the muscles of a sprinter

• Have lots of nerve cells

• Help us to stand upright

Multiple Choice

One type of muscle contraction results in a stabilizing force. This:

• Enables us to stand and sit upright

• Means it helps us to lift heavy things

• Makes the muscle very tense

Multiple Choice

What proportion of the body’s weight does the skeletal system make up?

• 30-40%

• 45-55%

• 65-75%

Multiple Choice

Without the muscular system, we wouldn’t be able to make most of the body heat that we require.

• True

• False

Open Ended

What benefits does the muscular system provide, other than just helping you to move?