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FUNCTION
What is muscle?
Muscle is a type of tissue within our bodies that can create force and change length. Muscles do
this through either a voluntary (over which we have direct control; i.e. walking) or involuntary (over
which we have no direct control; i.e. heart pumping blood) contraction.
There are three different types of muscle within our bodies, these
are:
1. Skeletal muscle
2. Cardiac muscle
3. Smooth muscle
1. Irritable – They are capable of receiving and responding to stimulation from nerves.
2. Contractible – Once they have received stimulation, the muscle is capable of actively shortening
(contracting).
3. Extensible – With the application of force, muscle can be stretched without damage.
4. Elastic - Whenever a muscle has been shortened or lengthened, it has the ability to return to its
resting shape and length.
5. Adaptability – Muscle will hypertrophy (enlarge) in response to increased work. Conversely it
will atrophy (waste away) if it is deprived of work.
The roles of the three muscle types are explained in the following table.
Skeletal Skeletal muscles are located beneath the layers of skin and fat. Skeletal muscles connect to tendons
and bones and are responsible for creating movement. Skeletal muscles are under voluntary control.
Cardiac Cardiac muscle is only found in your heart. It contracts and relaxes pumping blood around your
body. Cardiac muscle is an involuntary muscle.
Smooth Smooth muscle forms the walls of most blood vessels, glands and organs within the body. It is
responsible for expanding and contracting allowing blood and fluids to enter and pass through the
vessels and organs at varying rates. Smooth muscle is also involuntary.
It is also worth noting that both cardiac and smooth muscles are fatigue resistant (they don’t tire), as
opposed to skeletal muscle which fatigues relatively easily. This is quite handy really as our life
expectancy would be dramatically less if our heart and blood vessels had to keep taking rest breaks!
Why is muscle important?
When considering the three types of muscle and their specific roles it is easy to see why muscle is
so important. It is muscle that; creates movement by contracting and pulling on our bones, that
continuously works to pump blood and nutrients around the body and even helps with digestion.
So maintaining well conditioned muscle is a necessity if we want to live a healthy life where the body
functions properly and enables us to do our daily chores and participate in all physical activities
effectively.
Understanding skeletal muscle and its functions is vital for all personal trainers to complete everyday
tasks such as instructing exercise, assessing a clients movement, correcting exercise technique,
carrying out fitness tests and designing training programmes.
For example when working with clients who want to achieve goals such as improving their upper
body strength or hill running stamina, then it is vital that you have a sound knowledge of the muscles
that work, what stresses to place them under, what exercises to prescribe to work them, what
variables (sets, rest, load) will produce the optimal outcomes, and what adaptations to expect.
The role of skeletal muscle
When discussing the skeletal system we described the movements that can occur at joints, namely;
flexion, extension, abduction, inversion etc. Skeletal muscles produce these movements by pulling
bones in different directions.
1. Force generation for movement: Skeletal muscle is responsible for generating the force
needed to move the body. Walking, running, swimming, pushing, pulling etc are all movements
created by the contraction of skeletal muscles.
2. Force generation for breathing (respiration): The skeletal muscles of the ribs and abdomen
are responsible for the movements necessary for respiration, as they systematically relax and
contract to enable the lungs to fill with air and then expel the air.
3. Force generation for postural support: Skeletal muscles also stabilise the joints of the body
during movement and help to maintain ideal posture. When a person’s posture is ‘ideal’ the effects
of gravity (pushing down on us) are minimal, weight is evenly distributed through the load bearing
joints of the body; the joints between vertebrae, the hips, knees and ankles and injury risk is
reduced.
4. Heat production: When skeletal muscles contract they produce heat. When body temperature
drops (due to exposure to cold), skeletal muscles can create heat to maintain core body
temperature. They can do this either voluntarily (doing some exercise to warm up, rubbing the
hands together etc) or involuntarily by shivering.