Muscles and muscle actions

Anterior Muscles
 Deltoids
 Internal & External Obliques
 Transverse Abdominis
 Quadriceps
 Pectoralis Major
 Biceps
 Brachialis
 Rectus Abdominis
 Iliopsoas
 Adductors
 Tibialis Anterior

Posterior Muscles
 Trapezius
 Triceps
 Gluteus Maximus
 Gastrocnemius
 Rhomboids
 Latisimus Dorsi
 Erector Spinae
 Abductors
 Hamstrings
 Soleus

Pelvic Floor Muscles

Coccygeus (deep layer) & levator ani (superficial).
It consists of both fast and slow-twitch muscle fibres.

Functions:
1. Continence control of urine and faeces
2. Pelvic and internal organ support (including foetus when pregnant)
3. Core stability of the pelvic girdle
4. Reflex activity to counteract intra-abdominal pressure i.e. coughing, sneezing or vomiting

Four key points relating to muscle action

 A muscle can only pull-on bone to create a movement so must cross a joint
 A muscle crosses at least one joint
 A muscle can only work in its line of fibre
 Muscles work in pairs

Origin and insertion of a muscle

The attachment where the muscles start is called the origin
The point where it ends is called the insertion
 Muscles pairs
Agonist and antagonist- the main muscle for creating the movement is known as the prime
mover or agonist, while its opposite muscle is known as the antagonist e.g., biceps and
triceps during a biceps curl

Synergist
When performing an exercise, other muscles may also join in and help the prime mover. An
example of this is during any pushing exercise; the triceps are always a Synergist

Fixator
Muscles can contract statically to fix parts of the body to maintain a correct or stable
position e.g., when performing a Seated Row, the core muscles and shoulder stabilisers are
the Fixator

Types of muscle contraction

Isotonic consists of concentric and eccentric
Isometric is static

Muscle structure

Myofibrils Fascia containing

bundles of Muscle
Sarcomer Fibres / Fascicles -

Fascia -
Epimysium

Actin – Thin
Filament
Fascia surrounding a
Myosin – Thick
Muscle Fibre -
Filament

 Epimysium – the out layer of the muscle

 Perimysium – bundles of muscle fibres
 Endomysium – lower layer of the muscle
 Myofibrils -
 Sarcomere- contractile units
 Actin( thin filament) and myson (thick filament) – helps muscle
contraction
  Fascia – The entire muscle is surrounded by a fibrous sheath called
Epimysium.
 Bundles of Muscle Fibres – Called fascicles/fasciculi that are surrounded
by another layer of fascia called Perimysium.
 Muscle Fibre – Individual fibres are surrounded by another layer of fascia
called Endomysium.
 Myofibrils - Contain thick and thin protein filaments called actin and
myosin.
 Sarcomere – Repeating ‘contractile’ units along the length of a myofibril.

Sliding Filament Theory

§ This is the ability of the actin and myosin filaments to slide over each
other, which brings about the contraction and relaxation of muscles
§ When a muscle contracts, the actin and myosin slide over each other
(like patio doors), which in turn allows the sarcomere to shorten

Superficial -on the surface

Deep – closer to the spine

Energy system
Energy is released in the body by the breakdown of carbohydrates, fat and
protein to produce:

ATP is the energy stored in the muscle for movement

ATP is broken into ADP and 1 phosphate

There are three systems that are used to remake (resynthesize) ATP.
§ Phosphocreatine system
§ Glycolytic system (previously Lactic acid)
§ Aerobic system
The role of the three energy systems is to remake ATP to allow for continued
movement or exercise. This is not exercise-specific but duration and intensity-
specific.
 Food Carbohydrat Fat Protein
e

Digestion Glucose Fatty acids Amino Acids

Absorbed Stored as Stored as Growth and

into the glycogen adipose repair of
blood & tissue tissues

Active cells

Immediate ATP ATP Back up ATP

usage
  ATP in the muscle which means the muscle can complete an action.
 Muscle completes an action and ATP is broken! This Leaves ADP and P in
the muscle.
 The energy system remakes the ATP by connecting the ADP and the P
back together.
 ATP in the muscle which means the muscle can complete an action.
(again).

Phosphocreatine System e.g box jump

§ It uses the ‘fuel’ creatine phosphate to make ATP.
§ Stored in limited amounts in the muscle.
§ High energy bond in creatine phosphate is broken and energy used to
resynthesise ATP

§ This ATP production is extremely rapid but of very limited capacity.

§ Very high-intensity short-duration activities lasting up to 10-15 seconds.
§ Creatine phosphate stores then need to be regenerated so other fuels
must provide the energy for ATP regeneration.
§ Other energy systems take over
Lactic Acid System e.g 100m sprint
§ Anaerobic glycolysis – the use of glycogen without oxygen.
§ Glycogen stored in muscle and liver cells is used
§ Lactic acid is a by-product of this energy system which causes muscle
fatigue.

• Rapid ATP production but lactic acid limits the amount.

• More ATP was produced than the phosphocreatine system but still
limited.
• High-intensity, short-duration activity lasting up to –3 minutes
(dependent on intensity).

Oxidative/Aerobic System e.g long-distance marathon

• ATP production is unlimited with oxygen, glycogen, and fatty acid

available. Protein is used if supplies are low – long duration.
• ATP production is much slower – and takes place in special structures
called mitochondria ‘powerhouse of the cell’.
• Moderate to vigorous intensity, long-duration activity lasting more than 3
minutes

• Glycogen and fatty acids (stored is adipose tissue) are used.

• Oxygen is required for this to take place (aerobic).
• No harmful by-products were produced – carbon dioxide and water.

No one system is used in isolation. The proportion of creatine phosphate,

carbohydrate, fat and protein used to produce ATP will vary on :
• Intensity
• Duration
• Training status