Muscular system


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Muscular system

  1. 1. Skeletal Muscle System
  2. 2. Learning Outcomes• Characteristic of Muscle Tissue• Function of Skeletal Muscles• Types of Muscle Fibres• Muscle Name• Modes of Muscle Contraction• Benefits of Strength Training• Ways to train your Muscles• Types of Stretching• How to stretch your muscles
  3. 3. Characteristics of Muscle Tissue• Excitability• Contractility• Extensibility• Elasticity
  4. 4. Excitability• A process where muscle tissues in our body send signals to the brain and the brain tells the body to move out• All this happen within a fraction of a second
  5. 5. Contractility & Extensibility• Our muscle work by contraction• After muscle contracts, it must extend to release energy which it had stored• Hence, muscles work in pair
  6. 6. Elasticity• If muscles were not elastic, we would have been longer and taller with each extension.• Elastic to a certain limit• Beyond which it will break
  7. 7. Function of Skeletal Muscles• Produce Movement• Maintain posture• Maintain body temperature
  8. 8. Produce Movement• Muscles contract to pull on tendons and moves the bones
  9. 9. Maintain Posture and Body Position• Tension in our skeletalmuscles maintainsbody posture
  10. 10. Maintain body temperature• Muscle contraction require energy• Heat release by working muscles keep our body temperature in the range for normal functioning
  11. 11. How a muscle look like
  12. 12. Does it look like the meat we are eating?
  13. 13. At the microscopic level
  14. 14. Watch the video onmuscle composition n contraction
  15. 15. 2 types of muscle fibre• Fast twitchDo not need oxygen to create energy,Can produce faster movementTired out easilyEg: Sprinting, jumping• Slow Twitch (Enduring Sports)Need oxygen to create energy(Stored of glycogen)Slower production of movementSustain longerEg: Jogging, Tai Chi
  16. 16. Muscles Name
  17. 17. Trapezius (Neck) Pectorals (Chest) Deltoids(Shoulder)Biceps Triceps (Back of arm)(Front of arm) Latissimus Dorsi (Wing) Gluteals (Backside) Abdominals (Stomach)Quadriceps (Thigh) Hamstring (Back of leg) Gastrocnemius (Calf)
  18. 18. Modes of muscle contraction• Concentric• Eccentric• Isometric
  19. 19. Concentric ContractionTension > forceEg: Lifting a weightMuscle length shortens
  20. 20. Eccentric ContractionForce > TensionEg: Lowering a weightMuscle length lengthens under control
  21. 21. Isometric ContractionForce = TensionEg: Holding a weightMuscle length constant and unchange
  22. 22. Benefits of Strength Training• Improve physical performance due to increase in muscles’ size, strength and endurance• Improved physical appearance
  23. 23. Benefits of Strength Training• Increased Metabolic Efficiency(Ability to burn excess calories)
  24. 24. Benefits of Strength Training•Decrease risk of sustaining injury(Sprains and strains) Can hold our joints strongerNote: When training, we need to train opposing muscle groupto prevent unbalance muscle development
  25. 25. Ways to train your muscles TrapeziusDumbbell Shrugs Upright Rowing You can use 1.5L water bottle instead of dumbbells
  26. 26. Look at theTrapezius!
  27. 27. Ways to train your muscles Deltoids Lateral Raises
  28. 28. Nice Deltoids
  29. 29. Ways to train your muscles PectoralsBenchpress Wide hand push up
  30. 30. Ways to train your muscles Biceps Biceps Curls
  31. 31. Ways to train your muscles TricepsTriceps Extension Dips
  32. 32. Nice Triceps
  33. 33. Ways to train your muscles Latissimus Dorsi Chin UpsLat Pulldown
  34. 34. Nice wings Do you know who is he? Bruce Lee 27 November 1940 – 20 July 1973
  35. 35. Ways to train your muscles Gluteals Butt kickbackSquat exercises
  36. 36. Ways to train your muscles AbdominalsCrunches Nice abdominalsLeg raises
  37. 37. Ways to train your muscles QuadricepsLegExtensions
  38. 38. Ways to train your muscles Hamstring Hamstring Curl
  39. 39. Ways to train your muscles GastrocnemiusCalf Raises on Leg Press Machine Calves Raisers
  40. 40. Why is stretching important?• Increases flexibility and lessen risk of injuries• Reduces stiffness after exercise• ‘Shiok’ feeling
  41. 41. Types of stretching• Static• Passive• Dynamics• Ballistics
  42. 42. Static Stretching• Hold a stretch position for at least 15 sec• No bouncing or rapid movement• A mild pulling sensation is felt• No pain is felt
  43. 43. Passive Stretching• Same as static stretching but with the help of a partner
  44. 44. Dynamic Stretching• Controlled movement to take you to your limits of range of motion• No bouncing or rapid movement• Eg: Controlled leg swings, arm swings or torso twists
  45. 45. Ballistic Stretching• Use momentum of a body• To force it beyond it normal range of motion• Bouncing in and out of a stretched positionEg: bouncing to touch your toes
  46. 46. How to stretch your musclesHamstring Stretch Calf StretchGluteals Stretch Quadriceps Stretch
  47. 47. How to stretch your musclesAbdominal Stretch Latissimus Stretch (Cobra Stretch) Pectoral Stretch
  48. 48. How to stretch your muscles Bicep StretchDeltoids Stretch Tricep Stretch
  49. 49. How to stretch your muscles Neck Stretch
  50. 50. ImportantAlways seek advice from your medicaldoctor before you begin on any form of strenuous exercise