muscles and exercise

anaerobic exercise and muscular strength

Anaerobic exercises comprise brief periods of physical exertion and high-intensity, strength-training activities. Anaerobic exercises cause muscles to get bigger and stronger. Anaerobic exercises use a resistance against which the muscle has to work to lift or push away. The resistance can be a weight or a persons own body weight (Figure

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aerobic exercise and muscular endurance

Aerobic exercises are exercises in which a low to moderate level of exertion can be sustained over long periods. These are exercises that cause your heart to beat faster and allow your muscles to use oxygen to contract. If you exercise aerobically, overtime, your muscles will not get easily tired, and you will use oxygen more efficiently. Aerobic exercise (Figure 1.2) also helps improve cardiac muscle.

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muscles and exercise

Regular physical exercise is important in preventing lifestyle diseases such as cardiovascular disease, some types of cancer, type 2 diabetes, and obesity. Regular exercise also improves the health of the muscular system. Muscles that are exercised are bigger and stronger than muscles that are not exercised. Exercise improves both muscular strength and muscular endurance. Muscular strength is the ability of a muscle to use force during a contraction. Muscular endurance is the ability of a muscle to continue to contract over a long time without getting tired. Exercises are grouped into three types depending on the effect they have on the body: Aerobic exercises, such as cycling, walking, and running, increase muscular endurance and cardiovascular health. Anaerobic exercises, such as weight training or sprinting, increase muscle strength. Flexibility exercises, such as stretching, improve the range of motion of muscles and joints. Regular stretching helps people avoid activity-related injuries.

muscle injuries

Sometimes muscles and tendons get injured when a person starts doing an activity before they have warmed up properly. A warm up is a slow increase in the intensity of a physical activity that prepares muscles for an activity. Warming up increases the blood flow to the muscles and increases the heart rate. Warmed-up muscles and tendons are less likely to get injured. For example, before running or playing soccer, a person might jog slowly to warm muscles and increase their heart rate. Even elite athletes need to warm up (Figure 1.3). When you dont do a proper warm-up, several types of injuries can occur. A strain happens when muscle or tendons tear. Strains are also known as "pulled muscles." Another common injury is tendinitis, the irritation of the tendons. Strains and tendinitis are usually treated with rest, cold compresses, and stretching exercises that a physical therapist designs for each patient. Injuries can also be prevented by proper rest and recovery. If you do not get enough rest, your body will become injured and will not react well to exercise, or improve. You can also rest by doing a different activity. For example, if you run, you can rest your running muscles and joints by swimming. Warming up before the game helps the players avoid injuries. Some warm-ups may include stretching exercises.

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questions

anaerobic exercises such as running, increase muscle strength.

a. true

-->  b. false

regular physical exercise can prevent lifestyle diseases.

-->  a. true

b. false

what is the goal of flexibility exercises?

a) to increase cardiovascular health

b) to increase muscle strength

-->  c) to improve the range of motion of muscles and joints

d) to increase the efficient use of oxygen

how to anaerobic exercises work on muscles?

a) anaerobic exercises allow the muscle to use oxygen more efficiently.

-->  b) anaerobic exercises use a resistance against which the muscle has to work.

c) anaerobic exercises train the heart to pump blood more efficiently.

d) all of the above

which of the following are aerobic activities?

a) basketball and tennis

b) weight training and sprinting

c) downhill skiing

-->  d) mowing lawn and shoveling snow

what diseases can be reduced or prevented with regular exercise?

a) heart disease

b) type ii diabetes

c) some types of cancer

-->  d) all of the above

why is it important to warm-up before any intense physical activity?

a) to prevent muscle strains and tendinitis

b) to increase the heart rate

c) to increase blood flow to the muscles

-->  d) all of the above

diagram questions

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