EHS 230 Lecture 7: Ehs 230 - lecture 7-1
19 Jun 2018
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Lecture 7
Progressive overload
- Progressive overload- slow increase in demands on body, especially on muscles, connective
tissues and bones
- Minimal essential strength- a threshold, dictates growth in muscle, connective tissue and bone
- Result from higher intensity than daily activities
- MEs for young is greater than elderly
- Mes for weak tissue does not need high stimuli to get stronger
- Represent 1/10 of force needed to break bone
- BMD decreases as result of little to no exercise
Bone, muscle and connective tissue
Exercise specificity
- Specificity of loading- exercise that target one muscle or muscle group
- Program variation- exercises should vary in order to benefit different body parts at once and
increase bone strength
Exercise selection and BMD
- Bone mineral density is most built during early adult years
- Body tolerates high level exercise at young age
- Increase load to hips, spine and wrists
- Structural exercise- workout that involves heavy loads that target different areas of body
- Muscle groups + joints
- Mechanical force applied to spine and hips
Adaptation of bone to exercise
- Exercise results in mechanical force which cause strength increase in some skeletal body
regions
- Osteoblasts go to site of strain
- Osteoblasts make and let got of collagen that are made into fibers to build bone matrix
- Bone matrix becomes strong with solid minerals
Bone mineralization
- Happens on bone’s periosteum and trabecular bone (thin and internal)
- Results in thick and strong bone
- Trabecular bone acts faster than cortical bone
- Trabeculae bone- ends of long bone
- Cortical bone- makes bone exterior dense
- Collagen deposit know up to 12 weeks
- Osteoporosis- diseases due to low bone mineral density
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Document Summary
Progressive overload- slow increase in demands on body, especially on muscles, connective tissues and bones. Minimal essential strength- a threshold, dictates growth in muscle, connective tissue and bone. Result from higher intensity than daily activities. Mes for young is greater than elderly. Mes for weak tissue does not need high stimuli to get stronger. Represent 1/10 of force needed to break bone. Bmd decreases as result of little to no exercise. Specificity of loading- exercise that target one muscle or muscle group. Program variation- exercises should vary in order to benefit different body parts at once and increase bone strength. Bone mineral density is most built during early adult years. Body tolerates high level exercise at young age. Structural exercise- workout that involves heavy loads that target different areas of body. Mechanical force applied to spine and hips. Exercise results in mechanical force which cause strength increase in some skeletal body regions.
