This document provides information about the skeletal muscle system. It discusses the characteristics of muscle tissue including excitability, contractility, extensibility, and elasticity. It also describes the functions of skeletal muscles in producing movement, maintaining posture and temperature. Different muscle fiber types, muscle names, and contraction modes are outlined. The benefits of strength training and ways to train specific muscles through exercises are explained. Finally, the importance of stretching and different stretching techniques are covered.

1. Skeletal Muscle System

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. Characteristics of Muscle
Tissue
• Excitability
• Contractility
• Extensibility
• Elasticity

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. 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. 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. Function of Skeletal Muscles
• Produce Movement
• Maintain posture
• Maintain body temperature

8. Produce Movement
• Muscles contract to pull on tendons and
moves the bones

9. Maintain Posture and Body Position
• Tension in our skeletal
muscles maintains
body posture

10. Maintain body temperature
• Muscle contraction require energy
• Heat release by working muscles keep our
body temperature in the range for normal
functioning

11. How a muscle look like

12. Does it look like the meat we are
eating?

13. At the microscopic level

14. Watch the video on
muscle composition n contraction

15. 2 types of muscle fibre
• Fast twitch
Do not need oxygen to create energy,
Can produce faster movement
Tired out easily
Eg: Sprinting, jumping
• Slow Twitch (Enduring Sports)
Need oxygen to create energy
(Stored of glycogen)
Slower production of movement
Sustain longer
Eg: Jogging, Tai Chi

16. Muscles Name

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. Modes of muscle contraction
• Concentric
• Eccentric
• Isometric

19. Concentric Contraction
Tension > force
Eg: Lifting a weight
Muscle length shortens

20. Eccentric Contraction
Force > Tension
Eg: Lowering a weight
Muscle length lengthens under control

21. Isometric Contraction
Force = Tension
Eg: Holding a weight
Muscle length constant and unchange

22. Benefits of Strength Training
• Improve physical performance due to
increase in muscles’ size, strength and
endurance
• Improved physical appearance

23. Benefits of Strength Training
• Increased Metabolic Efficiency
(Ability to burn excess calories)

24. Benefits of Strength Training
•Decrease risk of sustaining injury
(Sprains and strains)
Can hold our joints stronger
Note: When training, we need to train opposing muscle group
to prevent unbalance muscle development

25. Ways to train your muscles
Trapezius
Dumbbell Shrugs Upright Rowing
You can use 1.5L water bottle instead of dumbbells

26. Look at the
Trapezius!

27. Ways to train your muscles
Deltoids
Lateral Raises

28. Nice Deltoids

29. Ways to train your muscles
Pectorals
Benchpress
Wide hand push up

30. Ways to train your muscles
Biceps
Biceps Curls

31. Ways to train your muscles
Triceps
Triceps Extension Dips

32. Nice Triceps

33. Ways to train your muscles
Latissimus Dorsi
Chin Ups
Lat Pulldown

34. Nice wings
Do you know
who is he?
Bruce Lee
27 November 1940 – 20 July 1973

35. Ways to train your muscles
Gluteals
Butt kickback
Squat exercises

36. Ways to train your muscles
Abdominals
Crunches
Nice abdominals
Leg raises

37. Ways to train your muscles
Quadriceps
Leg
Extensions

38. Ways to train your muscles
Hamstring
Hamstring Curl

39. Ways to train your muscles
Gastrocnemius
Calf Raises on Leg Press Machine
Calves Raisers

40. Why is stretching important?
• Increases flexibility and lessen risk of
injuries
• Reduces stiffness after exercise
• ‘Shiok’ feeling

41. Types of stretching
• Static
• Passive
• Dynamics
• Ballistics

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. Passive Stretching
• Same as static stretching but with the help of a
partner

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. Ballistic Stretching
• Use momentum of a
body
• To force it beyond it
normal range of
motion
• Bouncing in and out
of a stretched position
Eg: bouncing to touch
your toes

46. How to stretch your muscles
Hamstring Stretch
Calf Stretch
Gluteals Stretch Quadriceps Stretch

47. How to stretch your muscles
Abdominal Stretch Latissimus Stretch
(Cobra Stretch)
Pectoral Stretch

48. How to stretch your muscles
Bicep Stretch
Deltoids Stretch
Tricep Stretch

49. How to stretch your muscles
Neck Stretch

50. Important
Always seek advice from your medical
doctor before you begin on any form of
strenuous exercise