As Pilates teachers, we often observe muscle shaking in our clients during exercises, a phenomenon that is both curious and significant. On this Technical Thursday, let's delve into the anatomical and physiological aspects of this occurrence.
The Science Behind Muscle Shaking
When a client experiences muscle shaking during a Pilates session, it's usually a sign of muscle fatigue. This fatigue occurs due to the accumulation of metabolic byproducts like lactic acid in the muscles. But what exactly triggers this shaking? Let's break it down.
1. Motor Unit Recruitment
A motor unit consists of a motor neuron and the muscle fibres it innervates. During exercise, the body recruits motor units in order of their size - from smallest to largest. The smaller units, which are more fatigue-resistant, are recruited first. As the intensity of the exercise increases, or as the smaller units tire, larger units are called into action. When these larger units, which are more prone to fatigue, are overworked, muscle shaking can occur.
2. Energy Depletion
Muscles require a constant supply of ATP (adenosine triphosphate) for contraction. During prolonged or intense exercise, the energy demand increases, and the muscle may not produce ATP quickly enough. This energy deficit can lead to a loss of muscle contraction efficiency, manifesting as shaking.
3. Muscle Fiber Types
The type of muscle fibers being engaged also plays a role. Type I fibers (slow-twitch) are more endurance-oriented and less likely to shake. Type II fibers (fast-twitch), used in high-intensity, short-duration movements, are more susceptible to shaking due to quicker fatigue.
Research Perspectives
A study by Hunter et al. (2002) in the 'Journal of Applied Physiology' examined muscle fatigue and motor unit behaviour. It found that as muscles tire, there's an increase in the discharge rate of motor units, which can contribute to muscle shaking.
Another research piece, 'Neuromuscular fatigue during prolonged pedalling exercise at different cadences' (Lepers et al., 2000) in the 'Acta Physiologica Scandinavica' journal, supports the idea that muscle shaking is related to neuromuscular fatigue, particularly at higher intensities and cadences.
Practical Implications for Pilates Teachers
Understanding the science behind muscle shaking can help us guide our clients more effectively. Here are a few considerations:
Educate Clients: Explain why muscles shake and reassure them that it's a common response to fatigue.
Monitor Intensity: Adjust the intensity of exercises to manage fatigue, especially for beginners or those with less conditioning.
Focus on Form: Ensure clients maintain proper form, as shaking can increase the risk of injury if alignment is compromised.
Encourage Rest: Allow adequate rest and recovery between exercises to prevent excessive fatigue.
In conclusion, muscle shaking in Pilates is a complex interplay of motor unit recruitment, energy depletion, and muscle fiber type. By understanding these mechanisms, we, as Pilates teachers, can better support our clients' journeys towards strength and stability.
References:
Hunter, S. K., Ryan, D. L., Ortega, J. D., & Enoka, R. M. (2002). The contribution of motor unit recruitment to the increase in muscle activation. Journal of Applied Physiology, 93(1), 112-122.
Lepers, R., Hausswirth, C., Maffiuletti, N., Brisswalter, J., & van Hoecke, J. (2000). Evidence of neuromuscular fatigue after prolonged cycling exercise. Acta Physiologica Scandinavica, 168(4), 383-392.
Good information for our knowledge!! Thank you so much