Recommendations for the Avoidance of Delayed-Onset Muscle Soreness

Size: px
Start display at page:

Download "Recommendations for the Avoidance of Delayed-Onset Muscle Soreness"

Transcription

1 National Strength & Conditioning Association Volume 23, Number 4, pages 7 13 Recommendations for the Avoidance of Delayed-Onset Muscle Soreness David J. Szymanski, MEd, CSCS Department of Health and Human Performance Auburn University Keywords: delayed onset muscle soreness; eccentric exercise; eccentric muscle action; muscle damage; repeatedbout effect; warm-up. TO INCREASE STRENGTH OR enhance aerobic performance, individuals need to place greater demands on their bodies by overloading their muscles or cardiovascular system with progressive exercise. When the intensity of the exercise is more than the body is accustomed to, muscle pain and stiffness can occur. Many novice and well-trained athletes adopt the "no-pain, no-gain" mentality to increase their strength or aerobic performance. However, when this pain is associated with injury, it may lead to a decrease in performance and impede strength gains for as long as 3 weeks (6). Everyone, regardless of his or her fitness level, has experienced sore and stiff muscles after moderate to strenuous exercise or at the beginning of a new exercise program. These symptoms of muscle soreness and stiffness occur after eccentric or unaccustomed exercise (1, 4, 6, 16, 19). Eccentric muscle actions, such as performed in downhill running, plyometrics, and the high-force downward phase of the bench press, occur when the tension in the muscle is less than the resistive force. As a result, the muscle lengthens despite tension being produced (1, 4, 6, 16, 19). Greater tension in the muscle is generated eccentrically as compared with the case of either concentric or isometric exercise (8). Also, fewer muscle fibers are recruited to produce a greater force during eccentric actions. Thus, muscle fibers are more susceptible to ultrastructure damage (1, 6, 16). This damage can lead to muscle soreness, loss of strength, decreased range of motion (ROM), and a temporary decrease in neuromuscular function (1, 2, 4, 6, 16, 19). All of these symptoms together are generally referred to as delayed onset muscle soreness, or DOMS. The cause of DOMS was investigated as early as 1902 by Hough (14). Since then, a number of possible explanations have been proposed, including the buildup of lactic acid in muscle, increased intracellular calcium concentration, increased intramuscular inflammation, and muscle fiber and connective-tissue damage (1, 3, 6, 16, 19, 31). DOMS is the pain, tenderness, deep muscle aching, and stiffness that begins 8 12 hours after eccentric or unaccustomed exercise. It peaks from hours after exercise and dissipates 5 7 days after exercise (1, 4, 6, 7, 10, 16, 19). The magnitude of DOMS is related to both the intensity of the muscular actions and the duration of the exercise. Of the two, intensity appears to cause a more pronounced effect (1, 6, 34). Although the precise cause of DOMS remains unknown, this paper will describe possible causes of DOMS and suggest methods to reduce it. Possible Causes of DOMS The most commonly believed cause of DOMS in the lay community is lactic acid accumulation in the muscles. Although this explanation is popular, the soreness that results from intense eccentric exercise is not related to lactic August 2001 Strength and Conditioning Journal 7

2 Figure 1. Time course for the effects of recovery on blood lactate removal after intense exercise (24). Note that lactic acid can be removed from the blood much more quickly if the subject performs continuous light exercise instead of no exercise. Legend: solid line, no exercise; dashed line, light exercise (35% VO 2 max); dotted line, resting baseline. acid (1). Blood and muscle lactate levels typically return to normal values minutes after exercise (12). Eccentric exercise, which produces the largest amount of muscle soreness, requires a relatively low energy expenditure. Eccentric exercise utilizes about one-third less oxygen and forms less lactate than concentric exercises at the same power (1). Also, the energy used (per unit area of active muscle) is less in eccentric exercise than in concentric exercise (1). Thus, if lactic acid were the cause of DOMS, then muscle soreness would be expected to be greater after exercise with a higher metabolic cost (concentric exercise). Schwane et al. (29) reported that downhill running (a form of eccentric exercise), compared with level running at the same speed, produced less lactic acid and greater severity of the symptoms related to DOMS. Furthermore, Fitzgerald et al. (12) stated that the time course for changes in lactate concentration and the perception of muscle soreness do not coincide. Blood and muscle lactate levels usually return to baseline values minutes after exercise, whereas DOMS is not perceived until 8 12 hours after exercise and peaks from hours after exercise (12). Figure 1 shows the effects of recovery on blood lactate removal after intense exercise. If a subject performs continuous light exercise (35% V o 2 max) during recovery as compared with engaging in a resting recovery (no exercise), lactic acid removal from blood occurs within 40 minutes instead of 60 minutes (24). Figure 2 illustrates the time course of muscle soreness following eccentric exercise. Because peak DOMS is experienced hours after eccentric exercise and because lactate concentrations return to pre-exercise levels within minutes (Figure 1), the two are unlikely to be associated with one another. Early research investigating the causes of DOMS (1, 3) suggested that muscle ultrastructure damage and connective tissue damage resulted from eccentric or unaccustomed exercise. This causes calcium to leak out of the sarcoplasmic reticulum and accumulate in the mitochondria, which restricts oxidative phosphorylation (ATP production is stopped). The increased calcium activates enzymes (protease and phospholipase) that lead to myofibril and membrane breakdown. This breakdown of muscle protein results in cell inflammation and in an increase in local muscle temperature due to an accumulation of prostaglandins, histamines, and potassium. As a result, pain receptors (group IV free nerve endings) are activated. All of these events result in the sensation of DOMS (refer to Figure 3). In contrast, Smith (31) suggested that tissue damage alone may not be the best explanation for the cause of DOMS. It was stated that there is a similar sequence of events between DOMS and acute inflammation and that the acute inflammatory response appears to be the mechanism underlying DOMS (refer to Figure 4). This response is caused by increased muscle swelling, increased large white blood cells (macrophages) that assist in the repair of damaged tissue, and increased prostaglandin E2, which sensitizes pain receptors (type III and IV afferent neurons). The primary symptoms of inflammation that occur during DOMS are increased intramuscular pressure, decreased ROM, and pain. Clarkson and Newham (6) suggested that high mechanical tension, muscle strain, and elevated muscle temperature contribute to the development of 8 Strength and Conditioning Journal August 2001

3 Figure 2. Figure 3. Time course of delayed onset muscle soreness (DOMS) from pre-exercise until 96 hours after eccentric exercise. Note that in Figure 1, blood lactate concentrations return to pre-exercise levels within minutes, whereas peak DOMS does not occur until hours after exercise. This illustrates that the two do not coincide and that the two are unlikely to be associated with one another. Proposed sequence for the occurrence of DOMS based on muscle ultrastructure damage and the influx of calcium. Adapted from Armstrong et al. (3). DOMS. They observed progressive damage in muscle ultrastructure (Z-line streaming, sarcolemma disruption, and swollen mitochondria) for several days after the eccentric activity. They stated that muscle soreness peaked from hours after exercise and that complete recovery and regeneration of muscle fibers takes approximately 3 weeks. Additionally, they reported that inflammation and swelling must be considered major components of DOMS because damaged cells release bradykinin, histamines, prostaglandins, and potassium ions, which activate and sensitize pain receptors surrounding muscle fibers. To date, no research has been able to attribute any one mechanism to the sensation of DOMS or to muscle fiber damage. Current literature suggests that DOMS is not from a single cause but rather from a sequence of events. Generally, the symptoms of DOMS (muscle soreness, decreased ROM, and loss of strength) are associated with damage to muscle ultrastructure, accumulation of calcium, release of intracellular proteins, and inflammation that activates pain receptors. Thus, it is important to understand the biochemical mechanisms behind DOMS in order to make recommendations about ways to avoid and alleviate it. Proposed Methods to Reduce DOMS Use of anti-inflammatory drugs, antioxidant supplementation, cold application, postexercise massage, postexercise stretching, topical ointments and creams, and warm-ups have been studied experimentally (1, 18). Although the results are conflicting, to date, no treatment has consistently reduced DOMS or markers of muscle damage (1, 6, 10, 16, 19). Of all these treatments, warm-up appears to be the most promising way to decrease DOMS. Warm-Up Warming up before an exercise has generally been suggested as a method to prepare the body for exercise, to improve performance, and to reduce DOMS and muscle damage (18, 23, 25 28, 32, 33). Experimental data investigating warm-up before eccentric exercise suggests that it may be a sound approach to minimize DOMS. The physiological results of increasing muscle temperature in- August 2001 Strength and Conditioning Journal 9

4 fluence the behavior of a muscle. According to Safran et al. (28), proper muscle warm-up can lead to more relaxed muscles; to increased extensibility of the connective tissue within muscle; to decreased muscle viscosity, making contractions smoother; and to increased speed and force of contractions. Collectively, these effects improve muscle function. In 1985, Shellock and Prentice (30) reviewed the effects of warm-up and stretching on physical performance and on prevention of sports-related injuries. They stated that specific warm-up (increasing temperature using the same body parts that will be used in the subsequent, more strenuous activity) is the best approach to improve physical performance because this method provides a rehearsal of the activity or event. Also, they stated that a proper warm-up appears to decrease the incidence and likelihood of sportsrelated musculoskeletal injuries. Recently, Nosaka and Clarkson (23) investigated the effects of performing a fatiguing concentric exercise (100 repetitions of isokinetic concentric contractions of the elbow flexors) immediately before performing eccentric exercise (12 maximal eccentric actions of the elbow flexors). They hypothesized that the concentric exercise would increase DOMS. However, their findings showed that DOMS was decreased after performing the concentric exercise, compared with the case of the eccentric exercise. There was less soreness, faster recovery of maximal isometric force generation, smaller decrease in relaxed elbow joint angle, smaller increase in upperarm circumference, and less creatine kinase activity compared with the case of the eccentric protocol. It was stated that the fatiguing exercise probably served as a warmup and prepared the muscle for the stress of the eccentric exercise. Additionally, Nosaka and Clarkson (23) performed another experiment using a different group of subjects to evaluate the effect of warm-up on eccentric exercise. The subjects moved their elbow joint from an extended to a flexed position by generating minimal force to move the lever arm of the isokinetic device. The velocity of the movement was set at 6.3 rad/s to minimize the load. The subjects were instructed to flex and extend the elbow joint smoothly throughout an entire ROM in 2 seconds. The torque produced during the movements was less than 7 Nm. Then subjects performed 12 eccentric actions of the elbow flexors. The results indicated that warmup exercise before the eccentric exercise also decreased DOMS and muscle damage. There was less soreness, significantly faster recovery of force, a smaller decrease in relaxed elbow joint angle, a smaller increase in upper-arm circumference, and less creatine kinase activity compared with the case of the eccentric condition. There are 3 other studies that have suggested that the symptoms associated with DOMS can be reduced by warm-up. However, these studies used direct muscle temperature measurements to quantify the effect of warm-up on DOMS and/or muscle fiber damage. According to Safran et al. (27), muscle temperature that was increased (isometric contraction lasting 15 seconds) by an average of 1ºC required more force to fail and stretched to greater Figure 4. Proposed sequence for the occurrence of DOMS based on the acute inflammatory response. Adapted from Smith (31). lengths from rest before failing. Warmed muscles also exhibited greater elasticity because less force was generated at given lengths. This evidence suggests that a warm-up will provide benefits in reducing muscle injury (27). Noonan et al. (21) examined the effect of temperature on the mechanical failure properties of rabbit skeletal muscle. For all tests, 1 leg was maintained at 25ºC (cold) and the contralateral leg maintained at 40ºC (warm). Load to failure occurred sooner in the cold muscle for all groups tested. Stiffness was higher in cold muscles for all muscles except one. This would support the theory that warming muscles can aid in injury prevention and improvement in athletic performance (21). 10 Strength and Conditioning Journal August 2001

5 Finally, an unpublished dissertation by McCluskey (18) investigated the effect of concentric exercise performed immediately before resistive eccentric exercise on DOMS and markers of muscle damage. The warm-up consisted of cycling for 30 minutes at 70 rpm against resistance, eliciting 70% of the age-predicted maximum heart rate. The eccentric exercise protocol consisted of 6 sets of 8 repetitions of eccentric knee extensions, with a resistance of 70% of the 1-RM using the nondominant leg. The results indicated that DOMS was significantly reduced when subjects performed 30 minutes of cycling (warm-up) before resistive eccentric exercise. The average increase in muscle temperature of the treatment groups were elevated by 1.6ºC, and the average increase in core temperature was elevated by 0.5ºC before resistive eccentric exercise. On the basis of the research cited, it appears that a proper warm-up is beneficial before training. However, because each study cited used a different warm-up protocol to evaluate its effect on DOMS and/or muscle damage, the question to be asked is, "What activities should be included in a proper warm-up?" According to McArdle et al. (17), warm-up involves 2 categories, general and specific. General warm-up refers to light calisthenics, running, and nonspecific movements requiring large muscle groups that are not related to the precise neuromuscular actions of the sport. The goal of this type of warm-up is to increase core body temperature. Specific warm-up includes skill applications that are directly related to the sport or activity played (multijoint movements). The desired outcome here is to increase local muscle temperature. Thus, starting with general warm-up and then proceeding to specific warmup exercises is recommended. Proper warm-up may last from minutes, depending on the intensity at which it is performed, the athlete's activity, and the environmental conditions. Stewart and Sleivert (33) examined the effect of warm-up intensity on ROM and anaerobic performance. Subjects either did no warm-up or completed a 15- minute running warm-up at 60, 70, or 80% V o 2 max, followed by 3 minutes of lower limb PNF stretching. After 5 minutes of stretching, subjects performed a high-intensity treadmill test (maximal run until exhaustion at 20% grade and 13 km/h velocity). Their results indicated that anaerobic performance significantly improves after warm-up. Therefore, they recommend that a specific warm-up (running at 60 to 70% V o 2 max) be performed for 15 minutes before high-intensity anaerobic activity because in their study, doing so improved ROM and increased time to exhaustion. Finally, when considering strength training, LaChance (15) states that warm-up should entail enough submaximal sets to prepare the neuromuscular system for a limited number of high-intensity sets for selected core exercises involving large muscle groups. Repeated-Bout Effect In addition to warm-up, repeated bouts of eccentric exercise, performed within 1 6 weeks after the initial bout, have been reported in the literature to consistently reduce DOMS and muscle ultrastructure damage (1, 2, 4 7, 9, 11, 16, 19, 20, 22). Further bouts of eccentric exercises will allow faster recovery of strength and ROM and make the muscle more resistant to damage after the first bout (1, 6, 9, 11, 13, 19, 20, 22). If DOMS occurred because of eccentric exercise while weight training, it can be alleviated by further eccentric weight training. If DOMS was sustained during downhill running, additional downhill running or level training can remedy the soreness because both actions use eccentric muscle actions (1, 4, 32). The repeated-bout effect occurs because of the adaptive and protective function against highforce generation being produced among muscle fibers (2, 13, 22). Also, there may be better recruitment of motor units (a motor neuron and all the muscle fibers it innervates) when engaging in the same or similar movements (2, 13, 23). Furthermore, it is thought that during the healing process, muscle and connective tissue are strengthened, making them resistant to further damage (7, 9, 20). This allows the muscle to better withstand the large, potentially damaging forces created by eccentric actions. Recommendations On the basis of the evidence described in this paper, concentric exercise (warm-up) performed before eccentric activity may better prepare the body for the stress caused by the eccentric, damageinducing exercise. Increased muscle temperature results in a reduction in muscle or connective tissue viscosity, a higher resistance of muscle tissue to tearing, and increased muscle elasticity (18, 27, 30). Furthermore, increased blood circulation in muscles or increased muscle temperature may change the environment of the surrounding connective tissue or the sarcolemma surrounding muscle fibers (28). These effects possibly result in the ability of the August 2001 Strength and Conditioning Journal 11

6 muscle to handle greater loads and therefore in a lower initial mechanical overload due to the eccentric exercise (25). Therefore, to avoid DOMS one should do the following: Perform a general warm-up (jogging, cycling, stairstepper) for 5 minutes. Perform specific dynamic flexibility exercises (butt kicks, carioca, lunges, straight-leg march, leg cradle, drop lunge, lateral lunge, backward-reach run) in a "down-and-back" fashion over 15 yards for minutes. When beginning an exercise program, avoid movements that entail strenuous eccentric muscle action (downhill running, plyometrics, heavy downward phase of a weighttraining exercise). Gradually increase intensity and duration for at least 2 weeks by incorporating a modest quantity of eccentric multijoint exercises into the training protocol (32). This pattern of consistent progression allows the exercised muscles to adapt to the exercise stress and therefore reduces the incidence or severity of DOMS (7, 19, 32). References 1. Armstrong, R.B. Mechanics of exercise-induced delayed onset of muscle soreness: A brief review. Med. Sci. Sports Exerc. 16: Armstrong, R.B., R.W. Ogilvie, and J.A. Schwane. Eccentric exercise-induced injury to rat skeletal muscle. J. Appl. Physiol. 54: Armstrong, R.B., G.L. Warren, and J.A. Warren. Mechanisms of exercise-induced muscle fibre injury. Sports Med. 12: Balnave, C.D., and M.W. Thompson. Effects of training on eccentric exercise-induced muscle damage. J. Appl. Physiol. 75: Byrnes, W.C., P.M. Clarkson, J.S. White, S.S. Hsieh, P.N. Frykman, and R.J. Maughan. Delayed onset muscle soreness following repeated bouts of downhill running. J. Appl. Physiol. 59: Clarkson, P.M., and D.J. Newham. Associations between muscle soreness, damage, and fatigue. In: Fatigue: Neural and Muscular Mechanisms. S.C. Gandovia, R. Enoka, A. McComas, D. Stuart, and C. Thomas, eds. New York: Plenum, pp Clarkson, P., and I. Tremblay. Exercise-induced muscle damage, repair and adaptations in humans. J. Appl. Physiol. 65: Colliander, E.B., and P.A. Tesch. Effects of eccentric and concentric muscle actions in resistance training. Acta Physiol. Scand. 140: Ebbeling, C.B., and P.M. Clarkson. Muscle adaptation prior to recovery following eccentric exercise. Eur. J. Appl. Physiol. 60: Ernst, E. Does post-exercise massage treatment reduce delayed onset muscle soreness? A systematic review. Br. J. Sports Med. 32: Eston, R.G., S. Finney, S. Baker, and V. Baltzopoulos. Muscle tenderness and peak torque changes after downhill running following a prior bout of isokinetic eccentric exercise. J. Sports Sci. 14: Fitzgerald, G.K., J.M. Rothstein, T.P. Mayhew, and R.L. Lamb. Exercise-induced muscle soreness after concentric and eccentric isokinetic contractions. Phys. Ther. 71: Golden, C.L., and G.A. Dudley. Strength after bouts of eccentric or concentric actions. Med. Sci. Sports Exerc. 24: Hough, T. Ergographic studies in muscular soreness. Am. J. Physiol. 7: LaChance, P. Rationale for baseline and advanced exercise prescriptions for muscular fitness. Strength Cond. 20(5): MacIntyre, D.L., W.D. Reid, and D.C. McKenzie. Delayed muscle soreness: The inflammatory response to muscle injury and its clinical implications. Sports Med. 20: McArdle, W., F. Katch, and V. Katch. Exercise Physiology (3rd ed.). Philadelphia, PA: Lea and Febiger, McCluskey, B.S. The effect of concentric exercise performed immediately before resistive eccentric exercise on delayed-onset muscle soreness and markers of muscle damage. Doctoral dissertation, Auburn University Miles, M.P., and P.M. Clarkson. Exercise-induced muscle pain, soreness, and cramps. J. Sports Med. Phys. Fitn. 34: Newham, D.J., D.A. Jones, and P.M. Clarkson. Repeated high-force eccentric exercise: Effects on muscle pain and damage. J. Appl. Physiol. 63: Noonan, T.J., T.M. Best, A.V. 12 Strength and Conditioning Journal August 2001

7 Seaber, and W.E. Garret, Jr. Thermal effects on skeletal muscle tensile behavior. Am. J. Sports Med. 21: Nosaka, K., and P.M. Clarkson. Influence of previous concentric exercise on eccentric exercise-induced muscle damage. J. Sports Sci. 15: Nosaka, K., and P.M. Clarkson. Muscle damage following repeated bouts of high force eccentric exercise. Med. Sci. Sports Exerc. 27: Powers, S.K., and E.T. Howley. Exercise metabolism. In: Exercise Physiology: Theory and Application to Fitness and Performance (3rd ed.). Dubuque, IA: Brown and Benchmark Publishers, pp Rodenburg, J.B., H. Thomas, M.A.V. Nieuwenhoven, P. Schiereck, and P.R. Bar. Effects of warm-up, stretching and massage on muscle protein efflux due to eccentric exercise. Med. Sci. Sports Exerc. 25(Suppl.):S Rodenburg, J.B., D. Steenbeek, P. Schiereck, and P.R. Bar. Warm-up, stretching and massage diminish harmful effects of eccentric exercise. Int. J. Sports Med. 15(7): Safran, M.R., W.E. Garrett, A.V. Seaber, R.R. Glisson, and B.M. Ribbeck. The role of warmup in muscular injury prevention. Am. J. Sports Med. 16: Safran, M R., A.V. Seaber, and W.E. Garrett. Warm-up and muscular injury prevention. An update. Sports Med. 8: Schwane, J.A., B.G. Watrous, S.R. Johnson, and R.B. Armstrong. Is lactic acid related to delayed-onset muscle soreness? Phys. Sportsmed. 11: Shellock, F.G., and W.E. Prentice. Warming-up and stretching for improved physical performance and prevention of sports-related injuries. Sports Med. 2: Smith, L.L. Acute inflammation: The underlying mechanism in delayed onset muscle soreness? Med. Sci. Sports Exerc. 23: Smith, L.L. Causes of delayed onset muscle soreness and the impact on athletic performance: A review. J. Appl. Sport Sci. Res. 6(3): Stewart, I.B., and G.G. The New Definitive Source for Strength Training & Conditioning Information The NSCA s second edition of Essentials of Strength Training and Conditioning offers 664 pages of the most current and comprehensive strength training and conditioning information available. Written and edited by some of the world s leading exercise science professionals, this text is a must for strength and conditioning professionals, athletic trainers, physical therapists, educators, sport coaches, personal trainers, other sports medicine specialists and anyone who is preparing for the CSCS examination. Each of the book s 26 chapters provides an overview of an important aspect of strength and conditioning and includes: chapter objectives, key points, application boxes, key terms, study questions as well as questions requiring practical application of key concepts. The second edition includes more than 300 full-color photographs, which are designed to provide a clear visual depiction of proper flexibility, plyometric and resistance training exercise techniques. With the addition of full-color enhancements, this text is destined to become the preferred resource for preparing for the CSCS exam and a valuable addition to the library of the serious professional. B1000 $57.00 M $59.00 NM PLUS SHIPPING AND HANDLING To Order Call Sleivert. The effect of warmup intensity on range of motion and anaerobic performance. J. Orthop. Sports Phys. Ther. 27(2): Tiidus, P.M., and C.D. Ianuzzo. Effects of intensity and duration of muscular exercise on delayed soreness and serum enzyme activities. Med. Sci. Sports Exerc.15: Szymanski David J. Szymanski, MEd, CSCS, is the exercise physiologist for the Auburn University Baseball Team and a doctoral candidate in the Department of Health and Human Performance at Auburn University. He has a masters degree in Physical Education from Southwest Texas State University and previously was the assistant baseball coach and conditioning coordinator at Texas Lutheran University. August 2001 Strength and Conditioning Journal 13

Strength and conditioning? Chapter 4 Training Techniques. Weight gain (24yr, 73kg, 177cm, takes 18% protein) Guidelines.

Strength and conditioning? Chapter 4 Training Techniques. Weight gain (24yr, 73kg, 177cm, takes 18% protein) Guidelines. Strength and conditioning? Chapter 4 Training Techniques Minimise the probability of injury Maximise performance Athletic Training Spring 2014 Jihong Park Guidelines Safety: environment, technique, nutrition

More information

Chapter 13. Development of Muscular, Strength, Endurance, and Flexibility

Chapter 13. Development of Muscular, Strength, Endurance, and Flexibility Chapter 13 Development of Muscular, Strength, Endurance, and Flexibility Types of Contractions Dynamic, Isotonic, or concentric Muscle shortens with varying tension while lifting constant load Isometric,

More information

Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair

Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair Journal of Strength and Conditioning Research, 2002, 16(1), 117 122 2002 National Strength & Conditioning Association Repeated Eccentric Exercise Bouts Do Not Exacerbate Muscle Damage and Repair KAZUNORI

More information

Chapter 14 Training Muscles to Become Stronger

Chapter 14 Training Muscles to Become Stronger Chapter 14 Training Muscles to Become Stronger Slide Show developed by: Richard C. Krejci, Ph.D. Professor of Public Health Columbia College 11.22.11 Objectives 1. Describe the following four methods to

More information

Exercise-Induced Muscle Damage Responses: Implications for Performance.

Exercise-Induced Muscle Damage Responses: Implications for Performance. Exercise-Induced Muscle Damage Responses: Implications for Performance. Ever had that stiff, dull aching feeling that lasts for a few days follows high intensity activity? What causes the pain? Is there

More information

Type of Muscle Contraction

Type of Muscle Contraction The 16 th International Session Conference IIIon Does-Response PRECONDITIONING General Biomedical IN Implications BIOLOGY Dr. Edward AND of Preconditioning Calabrese MEDICINE Mechanisms and Translational

More information

ANALYSIS OF EXERCISE-INDUCED MUSCLE SORENESS AND ELECTROMYOGRAPHIC CHANGES

ANALYSIS OF EXERCISE-INDUCED MUSCLE SORENESS AND ELECTROMYOGRAPHIC CHANGES ANALYSIS OF EXERCISE-INDUCED MUSCLE SORENESS AND ELECTROMYOGRAPHIC CHANGES Takeshi Sato, Masami Miyazaki, and Kazuyoshi Seki Waseda University, Tokyo JAPAN INTRODUCTION It is well recognized that unaccustomed

More information

Chapter 10! Chapter 10, Part 2 Muscle. Muscle Tissue - Part 2! Pages !

Chapter 10! Chapter 10, Part 2 Muscle. Muscle Tissue - Part 2! Pages ! ! Chapter 10, Part 2 Muscle Chapter 10! Muscle Tissue - Part 2! Pages 308-324! SECTION 10-5! Sarcomere shortening and muscle fiber stimulation produce tension! 2! Tension Production - Muscle FIBER! All-or-none

More information

Damage to human muscle from eccentric exercise after training with concentric exercise

Damage to human muscle from eccentric exercise after training with concentric exercise Keywords: Exercise, Muscle, Training 7987 Journal of Physiology (1998), 512.2, pp. 615 620 615 Damage to human muscle from eccentric exercise after training with concentric exercise N. P. Whitehead, T.

More information

Chapter 13, 21. The Physiology of Training: Physiological Effects of Strength Training pp Training for Anaerobic Power p.

Chapter 13, 21. The Physiology of Training: Physiological Effects of Strength Training pp Training for Anaerobic Power p. Chapter 13, 21 The Physiology of Training: Physiological Effects of Strength Training pp. 267-270 270 Training for Anaerobic Power p. 430-431 431 Types of Contractions Dynamic, Isotonic, or concentric

More information

Section III: Concept 11: Muscular Fitness

Section III: Concept 11: Muscular Fitness Section III: Concept 11: Muscular Fitness ١ Health Benefits of Muscular Fitness Include muscular strength and ٢ endurance Promote many health benefits Avoiding back problems Reducing risks of injury Reducing

More information

CHAPTER 15: KINESIOLOGY OF FITNESS AND EXERCISE

CHAPTER 15: KINESIOLOGY OF FITNESS AND EXERCISE CHAPTER 15: KINESIOLOGY OF FITNESS AND EXERCISE KINESIOLOGY Scientific Basis of Human Motion, 12th edition Hamilton, Weimar & Luttgens Presentation Created by TK Koesterer, Ph.D., ATC Humboldt State University

More information

Neither Stretching nor Postactivation Potentiation Affect Maximal Force and Rate of Force Production during Seven One-Minute Trials

Neither Stretching nor Postactivation Potentiation Affect Maximal Force and Rate of Force Production during Seven One-Minute Trials Neither Stretching nor Postactivation Potentiation Affect Maximal Force and Rate of Force Production during Seven One-Minute Trials David M. Bazett-Jones Faculty Sponsors: Jeffery M. McBride & M. R. McGuigan

More information

Fitness Intro. Freshmen PE

Fitness Intro. Freshmen PE Fitness Intro Freshmen PE Physical Fitness Are you able to get through your day easily without tiring? Does your body respond quickly when it needs to? Are you mentally alert in class? Do you feel good

More information

Chapter 1: Exercise Physiology. ACE Personal Trainer Manual Third Edition

Chapter 1: Exercise Physiology. ACE Personal Trainer Manual Third Edition Chapter 1: Exercise Physiology ACE Personal Trainer Manual Third Edition Introduction Physiology is the study of the myriad functions in a living organism. Exercise physiology is the study of the ways

More information

Chapter 8: Muscular Strength & Endurance. ACE Personal Trainer Manual Third Edition

Chapter 8: Muscular Strength & Endurance. ACE Personal Trainer Manual Third Edition Chapter 8: Muscular Strength & Endurance ACE Personal Trainer Manual Third Edition Introduction Muscles are unique in their ability to relax, contract, and produce force. In addition, this metabolically

More information

PHYSIOACOUSTIC THERAPY: PLACEBO EFFECT ON RECOVERY FROM EXERCISE-INDUCED MUSCLE DAMAGE

PHYSIOACOUSTIC THERAPY: PLACEBO EFFECT ON RECOVERY FROM EXERCISE-INDUCED MUSCLE DAMAGE Acta Kinesiologiae Universitatis Tartuensis. 2008, Vol. 13 PHYSIOACOUSTIC THERAPY: PLACEBO EFFECT ON RECOVERY FROM EXERCISE-INDUCED MUSCLE DAMAGE P. M. Tiidus 1, R. Markoulakis 1, D. Murray 1, P. J. Bryden

More information

VO2MAX TEST.

VO2MAX TEST. AEROBIC CAPACITY Aerobic capacity refers to the maximum amount of oxygen that the body can utilize in an exercise session It is possible to improve aerobic capacity over time, and it is also possible to

More information

General principles of physiologic conditioning

General principles of physiologic conditioning General principles of physiologic conditioning - Physiologic conditioning refers to a planned program of exercise directed toward improving the functional capacity of a particular bodily system - 4 principles

More information

Chapter 4. Muscular Strength and Endurance KIN 217 3/28/18 1

Chapter 4. Muscular Strength and Endurance KIN 217 3/28/18 1 Chapter 4 Muscular Strength and Endurance KIN 217 1 Functions of Muscle Tissues Functions: provide stability and postural tone, allow purposeful movement, heat production. Muscle mass constitutes: 40 to

More information

Rehabilitation and Reconditioning

Rehabilitation and Reconditioning Rehabilitation and Reconditioning Rehabilitation and Reconditioning Principles Healing tissues must not be overstressed. The athlete must fulfill specific criteria to progress from one phase to another

More information

Chapter 10! Muscle Tissue - Part 2! Pages ! SECTION 10-5! Sarcomere shortening and muscle fiber stimulation produce tension!

Chapter 10! Muscle Tissue - Part 2! Pages ! SECTION 10-5! Sarcomere shortening and muscle fiber stimulation produce tension! ! Chapter 10, Part 2 Muscle Chapter 10! Muscle Tissue - Part 2! Pages 308-324! SECTION 10-5! Sarcomere shortening and muscle fiber stimulation produce tension! 2! 1 Tension Production - MUSCLE FIBER! All-or-none

More information

The Biomechanics of Human Skeletal Muscle

The Biomechanics of Human Skeletal Muscle AML2506 Biomechanics and Flow Simulation Day 03B The Biomechanics of Human Skeletal Muscle Session Speaker Dr. M. D. Deshpande 1 Session Objectives At the end of this session the delegate would have understood

More information

The Purpose of Training

The Purpose of Training The Purpose of Training Training improves the physiological capacity of athletes to bring out the best performance possible. The demands of the sport can be identified by undertaking an activity analysis.

More information

Fitness Intro. Freshmen PE

Fitness Intro. Freshmen PE Fitness Intro Freshmen PE Physical Fitness Are you able to get through your day easily without tiring? Does your body respond quickly when it needs to? Are you mentally alert in class? Do you feel good

More information

2006 Back to The Basics Strength and Conditioning Clinic. Warm Ups and Flexibility

2006 Back to The Basics Strength and Conditioning Clinic. Warm Ups and Flexibility 2006 Back to The Basics Strength and Conditioning Clinic Warm Ups and Flexibility Building the complete athlete Strength Training and Core Development Plyometric Training Speed and Agility Flexibility

More information

Skeletal Muscle. Connective tissue: Binding, support and insulation. Blood vessels

Skeletal Muscle. Connective tissue: Binding, support and insulation. Blood vessels Chapter 12 Muscle Physiology Outline o Skeletal Muscle Structure o The mechanism of Force Generation in Muscle o The mechanics of Skeletal Muscle Contraction o Skeletal Muscle Metabolism o Control of Skeletal

More information

Exercise associated muscle cramps & Delayed Onset Muscle Soreness

Exercise associated muscle cramps & Delayed Onset Muscle Soreness Exercise associated muscle cramps & Delayed Onset Muscle Soreness Dr Rob Collins Sports Physician www.ilovesport.co.za Exercise Associated Muscle Cramps Definition Painful, spasmodic, involuntary contractions

More information

Children Are Less Susceptible to Exercise-Induced Muscle Damage Than Adults: A Preliminary Investigation

Children Are Less Susceptible to Exercise-Induced Muscle Damage Than Adults: A Preliminary Investigation Pediatric Exercise Science, 1996, 8, 361-367 0 1996 Human Kinetics Publishers, Inc. Children Are Less Susceptible to Exercise-Induced Muscle Damage Than Adults: A Preliminary Investigation Jose M.C. Soares,

More information

Chapter 20: Muscular Fitness and Assessment

Chapter 20: Muscular Fitness and Assessment Chapter 20: Muscular Fitness and Assessment American College of Sports Medicine. (2010). ACSM's resource manual for guidelines for exercise testing and prescription (6th ed.). New York: Lippincott, Williams

More information

ELITEVIDEN 4, 2006 Anvendt styrketræning, Styrketræning for sprint og spring 1 Symposie ved Institut for Idræt og Biomekanik, Syddansk Universitet

ELITEVIDEN 4, 2006 Anvendt styrketræning, Styrketræning for sprint og spring 1 Symposie ved Institut for Idræt og Biomekanik, Syddansk Universitet Symposie ved STRENGTH TRAINING IN EXPLOSIVE-TYPE SPORTS: SPRINTING Steven J. Fleck, Ph.D. Sport Science Department, Colorado College. Colorado Springs, Colorado U.S.A. Introduction Various forms of strength

More information

Organismic Biology Bio 207. Lecture 6. Muscle and movement; sliding filaments; E-C coupling; length-tension relationships; biomechanics. Prof.

Organismic Biology Bio 207. Lecture 6. Muscle and movement; sliding filaments; E-C coupling; length-tension relationships; biomechanics. Prof. Organismic Biology Bio 207 Lecture 6 Muscle and movement; sliding filaments; E-C coupling; length-tension relationships; biomechanics Prof. Simchon Today s Agenda Skeletal muscle Neuro Muscular Junction

More information

Muscle Damage and Soreness Following Repeated Bouts of Consecutive Drop Jumps

Muscle Damage and Soreness Following Repeated Bouts of Consecutive Drop Jumps Muscle Damage and Soreness Following Repeated Bouts of Consecutive Drop Jumps Motoyoshi MIYAMA 1 and Kazunori NOSAKA 2 1 Faculty of Management and Information Science, Josai International University 2

More information

Effects of Ibuprofen and Vicoprofen (R) on Physical Performance after Exercise-Induced Muscle Damage

Effects of Ibuprofen and Vicoprofen (R) on Physical Performance after Exercise-Induced Muscle Damage Sacred Heart University DigitalCommons@SHU All PTHMS Faculty Publications Physical Therapy & Human Movement Science 8-2002 Effects of Ibuprofen and Vicoprofen (R) on Physical Performance after Exercise-Induced

More information

BIOH111. o Cell Module o Tissue Module o Integumentary system o Skeletal system o Muscle system o Nervous system o Endocrine system

BIOH111. o Cell Module o Tissue Module o Integumentary system o Skeletal system o Muscle system o Nervous system o Endocrine system BIOH111 o Cell Module o Tissue Module o Integumentary system o Skeletal system o Muscle system o Nervous system o Endocrine system Endeavour College of Natural Health endeavour.edu.au 1 Textbook and required/recommended

More information

Cellular mechanism of eccentric-induced muscle injury and its relationship with sarcomere heterogeneity

Cellular mechanism of eccentric-induced muscle injury and its relationship with sarcomere heterogeneity Review Article Journal of Exercise Rehabilitation 2014;10(4):200-204 Cellular mechanism of eccentric-induced muscle injury and its relationship with sarcomere heterogeneity Seung Jun Choi* Division of

More information

Muscular System - Part III. Tension, Contractions, & Metabolism

Muscular System - Part III. Tension, Contractions, & Metabolism Do Now: What is the neurotransmitter that is released from the neuron at the NMJ? When it binds to sarcolemma receptors, what occurs? To what does calcium bind? What occurs when this bond forms? Muscular

More information

Physical Education Studies Year 12 General. CHAPTER 5: Exercise Physiology NEXT

Physical Education Studies Year 12 General. CHAPTER 5: Exercise Physiology NEXT Physical Education Studies Year 12 General CHAPTER 5: Exercise Physiology NEXT Welcome to the quiz for Chapter 5 You will be given 27 multiple choice questions Click on the correct answer Use the links

More information

Outline 3D Core Training with Rubber Resistance

Outline 3D Core Training with Rubber Resistance Outline 3D Core Training with Rubber Resistance Mike Bracko, Ed.D. CSCS, FACSM Fitness Educator / Sports Physiologist drbrackofitness@aol.com Introduction Rubber resistance was originally used to train

More information

chapter Plyometric Training

chapter Plyometric Training chapter 18 Plyometric Training Chapter Objectives Explain the physiology of plyometric exercise. Identify the phases of the stretch-shortening cycle. Identify components of a plyometric training program.

More information

Training Methods. Remember : FRCIFCP. Fartlek. Resistance Circuit Interval Flexibility Continuous Plyometrics Pilates / Fitball

Training Methods. Remember : FRCIFCP. Fartlek. Resistance Circuit Interval Flexibility Continuous Plyometrics Pilates / Fitball Remember : FRCIFCP Fartlek Resistance Circuit Interval Flexibility Continuous Plyometrics Pilates / Fitball Fartlek: A variation of continuous training with bursts of speed so the anaerobic system is also

More information

Intensity of eccentric exercise, shift of optimum angle, and the magnitude of repeated-bout effect

Intensity of eccentric exercise, shift of optimum angle, and the magnitude of repeated-bout effect J Appl Physiol 102: 992 999, 2007. First published November 30, 2006; doi:10.1152/japplphysiol.00425.2006. Intensity of eccentric exercise, shift of optimum angle, and the magnitude of repeated-bout effect

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 2 Lesson 5 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance Trainer

More information

PSK4U THE NEUROMUSCULAR SYSTEM

PSK4U THE NEUROMUSCULAR SYSTEM PSK4U THE NEUROMUSCULAR SYSTEM REVIEW Review of muscle so we can see how the neuromuscular system works This is not on today's note Skeletal Muscle Cell: Cellular System A) Excitation System Electrical

More information

ACUTE EFFECTS OF PLYOMETRIC AND RESISTANCE TRAINING ON RUNNING ECONOMY IN TRAINED RUNNERS

ACUTE EFFECTS OF PLYOMETRIC AND RESISTANCE TRAINING ON RUNNING ECONOMY IN TRAINED RUNNERS ACUTE EFFECTS OF PLYOMETRIC AND RESISTANCE TRAINING ON RUNNING ECONOMY IN TRAINED RUNNERS 1 Richard Marcello, 1 Beau Greer, 1 Anna Greer 1 Department of Physical Therapy and Human Movement, Sacred Heart

More information

PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS

PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS PHYSICAL FITNESS 1.- ENDURANCE TRAINING SYSTEMS 1.1.- TYPES Last year we learnt that there are two types, depending on the intensity of the exertion: this intensity depends on whether the oxygen for the

More information

Muscle Cell Anatomy & Function (mainly striated muscle tissue)

Muscle Cell Anatomy & Function (mainly striated muscle tissue) Muscle Cell Anatomy & Function (mainly striated muscle tissue) General Structure of Muscle Cells (skeletal) several nuclei (skeletal muscle) skeletal muscles are formed when embryonic cells fuse together

More information

NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH

NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH NATURAL DEVELOPMENT AND TRAINABILITY OF PLYOMETRIC ABILITY DURING CHILDHOOD BY KIRSTY QUERL SPORT SCIENTIST STRENGTH AND CONDITIONING COACH The truth... Youth are not as active as they used to be, Decline

More information

CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Fitness Theory

CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Fitness Theory CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Fitness Theory 1 Basic Anatomy Key Concepts: 3.23-3.25 3.25 2 Force & Levers 1 st class» seesaw» muscles that extend neck R F AF

More information

after intense eccentric exercise

after intense eccentric exercise Br J Sp Med 1992; 26(4) Muscle soreness, swelling, stiffness and strength loss after intense eccentric exercise Maggie J. Cleak MSc and Roger G. Eston DPE* Wolverhampton School of Physiotherapy, New Cross

More information

Pulsed Ultrasound Fails To Diminish Delayed-Onset Muscle Soreness Symptoms

Pulsed Ultrasound Fails To Diminish Delayed-Onset Muscle Soreness Symptoms Journal ofathletic Training 1998;33(4):341-346 C) by the National Athletic Trainers' Association, Inc www.nata.org/jat Pulsed Ultrasound Fails To Diminish Delayed-Onset Muscle Soreness Symptoms Jeffrey

More information

An eccentric muscle action refers to a lengthening of

An eccentric muscle action refers to a lengthening of Clinically Relevant Muscle damage and soreness after endurance exercise of the elbow flexors KAZUNORI NOSAKA, MIKE NEWTON, and PAUL SACCO Exercise and Sports Science, Graduate School of Integrated Science,

More information

Levers. Fulcrum Joint Resistance Load Effort/Force must look at muscle insertion

Levers. Fulcrum Joint Resistance Load Effort/Force must look at muscle insertion Biomechanics Biomechanics Is the study of mechanical laws relating to the movement or structure of living things Is important for you to know in terms of injury prevention as well as optimizing training

More information

CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription

CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription CSEP-Certified Certified Personal Trainer (CSEP-CPT) CPT) Musculoskeletal Prescription 1 Exercise Prescription for Improving Muscular Strength & Endurance Key Concepts: 4.17 4.18 2 Key Training Principles

More information

The Muscular System and Homeostasis

The Muscular System and Homeostasis Chapter 10 Chapter 10 The Muscular System and Homeostasis The Muscular System and Homeostasis 10.1 Movement and Muscle Tissue 10.2 Muscles, Health, and Homeostasis 10.1 Movement and Muscle Tissue Muscles

More information

differentiate between the various types of muscle contractions; describe the factors that influence strength development;

differentiate between the various types of muscle contractions; describe the factors that influence strength development; CHAPTER 6 Muscles at Work After completing this chapter you should be able to: differentiate between the various types of muscle contractions; describe the factors that influence strength development;

More information

Muscle Function and Exercise

Muscle Function and Exercise Muscle Function and Exercise The muscle cell is the basic unit that makes up a muscle. When looking at a whole muscle, we are actually seeing a collection of muscle cells grouped together. If we were to

More information

Nerve Cell (aka neuron)

Nerve Cell (aka neuron) Nerve Cell (aka neuron) Neuromuscular Junction Nerve cell Muscle fiber (cell) The Nerve Stimulus and Action Potential The Nerve Stimulus and Action Potential Skeletal muscles must be stimulated by a motor

More information

Effect of vitamin C on delayed onset muscle soreness indexes

Effect of vitamin C on delayed onset muscle soreness indexes Journal of Physical Activity and Hormones Vol 1, No. 1, Ser. 1 (Jan 2017), 051-062 Effect of vitamin C on delayed onset muscle soreness indexes Shahram Foroohi 1* Received: 23 August 2016/ Accepted: 3

More information

Session 3-Part 2: Skeletal Muscle

Session 3-Part 2: Skeletal Muscle Session 3-Part 2: Skeletal Muscle Course: Introduction to Exercise Science-Level 2 (Exercise Physiology) Presentation Created by Ken Baldwin, M.ED, ACSM-H/FI Copyright EFS Inc. All Rights Reserved. Skeletal

More information

MUSCULAR SYSTEM CHAPTER 09 BIO 211: ANATOMY & PHYSIOLOGY I

MUSCULAR SYSTEM CHAPTER 09 BIO 211: ANATOMY & PHYSIOLOGY I 1 BIO 211: ANATOMY & PHYSIOLOGY I 1 CHAPTER 09 MUSCULAR SYSTEM Part 2 of 2 Dr. Dr. Lawrence G. G. Altman www.lawrencegaltman.com Some illustrations are courtesy of McGraw-Hill. Some illustrations are courtesy

More information

TeachPE.com progress charts

TeachPE.com progress charts Exercise Physiology topic 2: Preparation and training methods in relation to maintaining physical activity and performance Topic 2A: Physiological effects and benefits of a warm up and cool down Term Identify

More information

ACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions

ACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions ACE Personal Trainer Manual, 4 th edition Chapter 10: Resistance Training: Programming and Progressions 1 Learning Objectives This session, which is based on Chapter 10 of the ACE Personal Trainer Manual,

More information

What is Physical Fitness?

What is Physical Fitness? What is Physical Fitness? The Body Systems ability to work together efficiently Daily activities require no effort Have the energy to respond in an emergency Can enjoy leisure activities Both Health and

More information

Neuromuscular Function. Draw and label a diagram of a motor unit. Terms to know: dendrite cell body (soma) nucleus axon motor end plate synapse

Neuromuscular Function. Draw and label a diagram of a motor unit. Terms to know: dendrite cell body (soma) nucleus axon motor end plate synapse Draw and label a diagram of a motor unit. Terms to know: dendrite cell body (soma) nucleus axon motor end plate synapse Draw and label a diagram of a motor unit. Draw and label a diagram of a motor unit.

More information

Performance Enhancement. Strength Training

Performance Enhancement. Strength Training Performance Enhancement Strength Training Muscle Fiber type & Performance Slow twitch More efficient using oxygen to generate fuel for continuous extended muscle contractions Contract slowly, but continue

More information

Hockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning

Hockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning 8.0 Injury Prevention Techniques 8.1 General Principles of Conditioning It is a well known fact that athletes are less likely to be injured when they are physically fit. In addition, well conditioned athletes

More information

The Effect of Lower Body Negative Pressure Device on Regeneration of Basketball Players

The Effect of Lower Body Negative Pressure Device on Regeneration of Basketball Players 699 The Effect of Lower Body Negative Pressure Device on Regeneration of Basketball Players * Dr. Abdelaziz A. Elnemr ** Dr. Nariman M. Elkhateb *** Dr. Abdelrahman A. Mohamed **** Dr. Osama A. Elnemr

More information

Nerve regeneration. Somatic nervous system

Nerve regeneration. Somatic nervous system Somatic nervous system Signals from CNS are sent to skeletal muscles. Final result is a muscle contraction. Motor neuron starts in CNS and its axon ends at a muscle cell. Alpha motor neuron Alpha motor

More information

Nerve meets muscle. Nerve regeneration. Somatic nervous system

Nerve meets muscle. Nerve regeneration. Somatic nervous system Somatic nervous system Signals from CNS are sent to skeletal muscles. Final result is a muscle contraction. Alpha motor neurons branch into several terminals (can be over 1000), each contacting a separate

More information

Effect of Two Different Movement Patterns of Isotonic Muscle Work on Fatigue Index, Power, Strength and Endurance of Lower Limb

Effect of Two Different Movement Patterns of Isotonic Muscle Work on Fatigue Index, Power, Strength and Endurance of Lower Limb International Journal of Scientific and Research Publications, Volume 7, Issue 5, May 2017 458 Effect of Two Different Movement Patterns of Isotonic Muscle Work on Fatigue Index, Power, Strength and Endurance

More information

Comparison of a Pneumatic Compression Device to a Compression Garment During Recovery from DOMS

Comparison of a Pneumatic Compression Device to a Compression Garment During Recovery from DOMS Original Research Comparison of a Pneumatic Compression Device to a Compression Garment During Recovery from DOMS MOLLY WINKE, and SHELBY WILLIAMSON* Kinesiology and Integrative Physiology Department,

More information

INJURY PREVENTION TECHNIQUES

INJURY PREVENTION TECHNIQUES Hockey Canada Safety Program Injury Prevention Techniques 8.1 General Principles of Conditioning INJURY PREVENTION TECHNIQUES It is a well known fact that athletes are less likely to be injured when they

More information

Muscles and Muscle Tissue

Muscles and Muscle Tissue 1 Muscles and Muscle Tissue Chapter 9 2 Overview of Muscle Tissues Compare and Contrast the three basic types of muscle tissue List four important functions of muscle tissue 3 Muscle Terminology Muscle

More information

Effects of ibuprofen on exercise-induced muscle soreness and indices of muscle damage

Effects of ibuprofen on exercise-induced muscle soreness and indices of muscle damage Br. J. Sp. Med; Vol 24, No. 3 Effects of ibuprofen on exercise-induced muscle soreness and indices of muscle damage A. E. Donnelly'l, PhD, R.J. Maughan', PhD and P.H. Whiting2, PhD 1 Department of Environmental

More information

CHAPTER 2: Muscular skeletal system - Biomechanics. Exam style questions - pages QUESTIONS AND ANSWERS. Answers

CHAPTER 2: Muscular skeletal system - Biomechanics. Exam style questions - pages QUESTIONS AND ANSWERS. Answers CHAPTER 2: Muscular skeletal system - Biomechanics Exam style questions - pages 32-35 1) A Level. Warm up is considered to be an essential element of a training programme. Explain how the muscular and

More information

Honors Muscular System Notes CHAPTER 8

Honors Muscular System Notes CHAPTER 8 Honors Muscular System Notes CHAPTER 8 I. Types of Muscle Tissue Fill in the chart with the correct information (p.162) Type of muscle Location Characteristics Control Action 1. 2. 3. II. The Muscular

More information

Vol 4, 2007 CEC ARTICLE: Physiological Responses to Dynamic Exercise T. Hetherington

Vol 4, 2007 CEC ARTICLE: Physiological Responses to Dynamic Exercise T. Hetherington Vol 4, 2007 CEC ARTICLE: Physiological Responses to Dynamic Exercise T. Hetherington ADAPTATIONS TO DYNAMIC EXERCISE CARDIOVASCULAR: In untrained individuals, resting HR is generally 60-100 BPM; it increases

More information

EVALUATING THE INFLUENCE OF MASSAGE ON LEG STRENGTH, SWELLING, AND PAIN FOLLOWING A HALF-

EVALUATING THE INFLUENCE OF MASSAGE ON LEG STRENGTH, SWELLING, AND PAIN FOLLOWING A HALF- Journal of Sports Science and Medicine (2004) 3 (YISI 1), 37-43 http://www.jssm.org Young Investigator Special Issue 1 Research article EVALUATING THE INFLUENCE OF MASSAGE ON LEG STRENGTH, SWELLING, AND

More information

UNIVERSITY OF BOLTON SPORT AND BIOLOGICAL SCIENCES SPORT AND EXERCISE SCIENCE PATHWAY SEMESTER TWO EXAMINATIONS 2016/2017

UNIVERSITY OF BOLTON SPORT AND BIOLOGICAL SCIENCES SPORT AND EXERCISE SCIENCE PATHWAY SEMESTER TWO EXAMINATIONS 2016/2017 LH14 UNIVERSITY OF BOLTON SPORT AND BIOLOGICAL SCIENCES SPORT AND EXERCISE SCIENCE PATHWAY SEMESTER TWO EXAMINATIONS 2016/2017 INTRODUCTION TO SPORT AND EXERCISE PHYSIOLOGY MODULE NO: SPS4002 Date: Thursday

More information

Energy for Muscular Activity

Energy for Muscular Activity Energy for Muscular Activity Chapter 7 Sport Books Publisher 1 Learning Objectives: To develop an awareness of the basic chemical processes the body uses to produce energy in the muscles To develop an

More information

Muscle Metabolism Introduction ATP is necessary for muscle contraction single muscle cell form and break the rigor bonds of cross-bridges small

Muscle Metabolism Introduction ATP is necessary for muscle contraction single muscle cell form and break the rigor bonds of cross-bridges small Muscle Metabolism Introduction 1. ATP is necessary for muscle contraction a. when a single muscle cell is contracting it can use up millions of ATP molecules per second to form and break the rigor bonds

More information

The effects of exercise and sports performance on the muscular system

The effects of exercise and sports performance on the muscular system Assessment practice 1.1 1 Explain how the bones of the skeleton are used in movement for sport. (2 marks) 2 Jack has the first stages of osteoporosis. He has been advised to take part in exercise to help

More information

Dynamic Flexibility and Mobility

Dynamic Flexibility and Mobility Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope

More information

W.I.T.S. Personal Trainer Certification. Exercise Prescription for Muscular Fitness

W.I.T.S. Personal Trainer Certification. Exercise Prescription for Muscular Fitness W.I.T.S. Personal Trainer Certification Lecture Test Title Six: Exercise Prescription for Muscular Fitness Facets of Muscular Fitness Resistance Training Muscular Endurance Muscular Strength Muscular Power

More information

Types of Flexibility. Types of Flexibility. What is Flexibility? What is Flexibility? Or rather a lack of it! 8/22/2012

Types of Flexibility. Types of Flexibility. What is Flexibility? What is Flexibility? Or rather a lack of it! 8/22/2012 Or rather a lack of it! Types of Flexibility Types of Flexibility STATIC FLEXIBILITY Slowly moving into a stretched position Holding the stretched position Sitting in the splits DYNAMIC FLEXIBILITY Involves

More information

Chapter 31: Adaptations to Resistance Training

Chapter 31: Adaptations to Resistance Training Chapter 31: Adaptations to Resistance Training American College of Sports Medicine. (2010). ACSM's resource manual for guidelines for exercise testing and prescription (6th ed.). New York: Lippincott,

More information

Delayed-onset muscle soreness is commonly experienced CHANGES IN POWER ASSESSED BY THE WINGATE ANAEROBIC TEST FOLLOWING DOWNHILL RUNNING

Delayed-onset muscle soreness is commonly experienced CHANGES IN POWER ASSESSED BY THE WINGATE ANAEROBIC TEST FOLLOWING DOWNHILL RUNNING Journal of Strength and Conditioning Research, 2007, 21(1), 145 150 2007 National Strength & Conditioning Association CHANGES IN POWER ASSESSED BY THE WINGATE ANAEROBIC TEST FOLLOWING DOWNHILL RUNNING

More information

INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL. 7, NO. 3,July, 2017

INDIAN JOURNAL OF PHYSICAL EDUCATION, SPORTS AND APPLIED SCIENCE, VOL. 7, NO. 3,July, 2017 Available Online www.sportscientistsviews.in Journal DOI-05-2016-44975451 Scientific Journal Impact Factor-4.917 COMPARATIVE STUDY BETWEEN CRYOSTRETCH AND LIGHT CONCENTRIC EXERCISE ON DELAYED ONSET MUSCLE

More information

CHAPTER 6 2/9/2016. Learning Objectives List the four traits that all muscle types have in common.

CHAPTER 6 2/9/2016. Learning Objectives List the four traits that all muscle types have in common. Learning Objectives List the four traits that all muscle types have in common. CHAPTER 6 The Muscular System Demonstrate and explain the use of antagonistic muscle pairs. Describe the attachment of muscle

More information

MENTOR METHOD OF TRAINING

MENTOR METHOD OF TRAINING MENTOR METHOD OF TRAINING When trying to improve performance on the field of play or on the court, whatever your sport, it is important that you understand where it all begins. For an athlete there are

More information

Hamstring muscle strains have been one of the most. Human hamstring muscles adapt to eccentric exercise by changing optimum length

Hamstring muscle strains have been one of the most. Human hamstring muscles adapt to eccentric exercise by changing optimum length APPLIED SCIENCES Biodynamics Human hamstring muscles adapt to eccentric exercise by changing optimum length CAMILLA L. BROCKETT, DAVID L. MORGAN, and UWE PROSKE Department of Physiology and Department

More information

FITNESS, CONDITIONING AND HEALTH.

FITNESS, CONDITIONING AND HEALTH. FITNESS, CONDITIONING AND HEALTH. 1. CONCEPT. We understand FITNESS as the result of all the physical qualities, motor skills and healthy habits which are important in our daily life, during sports performance,

More information

DEVELOPING PHYSICAL CAPACITIES - SPEED

DEVELOPING PHYSICAL CAPACITIES - SPEED DEVELOPING PHYSICAL CAPACITIES - SPEED Speed is one of the main fitness components, whether one plays sports or not, everybody needs speed because movements in everyday situations have to be performed

More information

How does training affect performance?

How does training affect performance? Name: How does training affect performance? CQ1 DP2 types of training and training methods aerobic, eg continuous, Fartlek, aerobic interval, circuit anaerobic, eg anaerobic interval flexibility, eg static,

More information

Functional Anatomy, Biomechanics and Exercise Physiology

Functional Anatomy, Biomechanics and Exercise Physiology W.I.T.S. Personal Trainer Certification Lecture Test Title Two: Functional Anatomy, Biomechanics and Exercise Physiology Achieving Stability Stability: ability to maintain a stable, balanced position after

More information

Chapter 9 Muscle. Types of muscle Skeletal muscle Cardiac muscle Smooth muscle. Striated muscle

Chapter 9 Muscle. Types of muscle Skeletal muscle Cardiac muscle Smooth muscle. Striated muscle Chapter 9 Muscle Types of muscle Skeletal muscle Cardiac muscle Smooth muscle Striated muscle Chapter 9 Muscle (cont.) The sliding filament mechanism, in which myosin filaments bind to and move actin

More information

The Chronic Effects of Stretching on Measures of Athletic Performance

The Chronic Effects of Stretching on Measures of Athletic Performance The Chronic Effects of Stretching on Measures of Athletic Performance Tom Sovocool Payal Ghosh April 18, 2010 The George Washington University Department of Exercise Science BACKGROUND Routine static stretching

More information

C2 Qu1 DP2 How does training affect performance?

C2 Qu1 DP2 How does training affect performance? C2 Qu1 DP2 How does training affect performance? Hi Guys In this video, we will be explore Core two question 1 - dot point 2 If you look at the syllabus you can see this dot point is about types of training

More information

MUSCULAR TISSUE. Dr. Gary Mumaugh

MUSCULAR TISSUE. Dr. Gary Mumaugh MUSCULAR TISSUE Dr. Gary Mumaugh MUSCLE OVERVIEW The three types of muscle tissue are skeletal, cardiac, and smooth These types differ in structure, location, function, and means of activation FUNCTIONAL

More information