9. MUSCLESMUSCLES
Do you know…
You have about 650
muscle groups in your
body.
Your muscles make up
over 40% of your body
weight.
So how much do your
muscles weigh?
10. MUSCLESMUSCLES
My muscles are important because
they…
Hold my organs in place
Hold my bones together so that
I can move
Help me chew my food (Voluntary muscle)
Open and close my eyelids (Voluntary muscle)
Pump my blood (Cardiac muscle)
Allow me to run and play
(Voluntary/skeletal muscle)
Help me to smile!
(Voluntary/skeletal muscle)
12. MUSCLESMUSCLES
What are the different kinds
muscle?
There are 3 different
kinds of muscles:
Voluntary muscles
Also known as
skeletal muscles
The most
commonly known
kind of muscles
Helps you to move
(eg. running and
jumping)
13. MUSCLESMUSCLES
What are the different kinds
muscle?
There are 3 different
kinds of muscles:
Involuntary muscles
Also known as
smooth muscles
Found in the
internal organs
such as
oesophagus,
stomach, intestines
Help to push the
food through the
different systems
14. MUSCLESMUSCLES
What are the different kinds
muscle?
There are 3 different
kinds of muscles:
Cardiac muscles
A special kind of
involuntary muscle
Started to work
from the day you
are born
15. MUSCLESMUSCLES
Quick Recap:
Voluntary muscles
Also known as skeletal muscles
Involuntary muscles
Also known as smooth muscles
Cardiac muscles
A special kind of involuntary muscle
17. MUSCLESMUSCLES
What are muscles made of ?
Stretchy, elastic
cells known as
muscle fibres
Every muscle
contains a
mixture of fibres
18. MUSCLESMUSCLES
What are muscles made of?
Slow Twitch Fibre (red)
Contract slowly,
without much force
Do not tire easily
Fast Twitch Fibre (white)
Contract much faster,
with more force
Tire quickly
Question:
What activities are fast/slow
twitch muscles suitable for?
19. MUSCLESMUSCLES
Did you know…
YOU are born with
a fixed ratio of
Slow & Fast
twitch muscle
fibres
YOU cannot
change the ratio
even with training
20. MUSCLESMUSCLES
Fast Twitch vs Slow Twitch
Fast Twitch Fibres
Determines how fast
you can run
White in colour
Training helps
making these fibres
contract more
strongly
Training also helps in
making fibre tire a
little later
Slow Twitch Fibres
Determines how long
(endurance) you can
run
Red in colour
Training helps store
more energy so that
you can run even
longer
21. MUSCLESMUSCLES
Did you know…
Chickens have fast and slow twitch muscle, too.
Chicken wings and breasts are largely
made up of fast twitch muscle fibres.
Use their wings for brief bursts of flight.
White in colour when cooked.Chicken legs are mainly made up
of slow twitch fibres.
Use legs for walking and standing.
Reddish in colour when cooked.
23. MUSCLESMUSCLES
Functions of the main muscles
Muscle Main action(s)
1 Deltoid Raises your arm sideways at the shoulder.
2 Biceps Bends your arm at the elbow.
3 Abdominals Pull in your abdomen. Flex your trunk so you can bend forward.
4 Quadriceps Straighten your leg at the knee and keep it straight when you stand.
5 Pectorals Raises your arm at the shoulder. Draws at across your chest.
6 Latissimus
dorsi
Pulls your arm at the shoulder. Draws it behind your back.
7 Trapezius Holds and rotates your shoulders. Moves your head back and
sideways.
8 Triceps Straightens your arm at the elbow joint.
9 Gluteal Pull your leg back at the hip. Raise it sideways at the hip. Gluteus
maximus is the largest muscles.
10 Hamstrings Bend your leg at the knee.
11
Gastrocnemius
Straightens at the ankle joint so you can stand on your knees.
24. MUSCLESMUSCLES
How are muscles attached?
Tendons attach my muscles to my bone helping my
body move.
Feel your tendon right above
your heel in the back of your
leg.
This is the thickest tendon (Achilles tendon) in your
body. Fibres of the tendon are embedded in the
periosteum (fibrous membrane covering the bone) of
the bone. This anchors the tendon strongly and
spreads the force of contraction, so that it will not tear
easily.
25. MUSCLESMUSCLES
Origin – muscle
attachment to an
immoveable bone
Insertion – muscle
attachment to a
movable bone
When a muscle
contracts, the
insertion moves
towards the origin
How are muscles attached?
26. MUSCLESMUSCLES
Muscle Tone
Even when a muscle is relaxed, a small
amount of fibres are contracted
Just sufficiently to keep the muscles tight but
not resulting in movement
This amount of muscle contraction helps
keeping body upright when standing and
seated
27. MUSCLESMUSCLES
Did you know…
Why you could stand straight?
Ans:
Because of good muscle tone.
Poor muscle tone –
slouching, hunch back.
Good muscle tone.
28. MUSCLESMUSCLES
Muscles contract (shorten) to bring about
movement.
Eg. The biceps will contract to pull the lower arm
towards the upper arm, resulting in bending of
elbow
How does muscles work?
29. MUSCLESMUSCLES
Prime mover (Agonist) – muscle with the major
responsibility for a certain movement
Antagonist – muscle that opposes or reverses a
prime mover
Synergist – muscle that aids a prime mover in a
movement and helps prevent rotation
Fixator – stabilizes the origin of a prime mover
How does muscles work?
31. MUSCLESMUSCLES
How to keep strong muscles?
Exercise every day.
Discussion:
What are some things you can do
every day to help keep your
muscular system healthy?
32. MUSCLESMUSCLES
How does exercise affect muscles?
Immediate effects of exercise on muscles
Fatigue: can be mental or physical
exhaustion
Caused by build up of lactic acid (fast twitch
muscles) that causes pain or depletion of
glycogen (slow twitch muscles)
33. MUSCLESMUSCLES
How does exercise affect muscles?
Long-term effects on our muscles
Muscles (voluntary muscles) grow bigger
and stronger.
eg. Stronger cardiac muscle means more
blood can be pumped around body ( = more
oxygen)
Long-term benefits
Become stronger and fitter for everyday
tasks, especially important for older people
to reduce loss of strength
34. MUSCLESMUSCLES
How does training affect muscles?
Fast Twitch Fibres - contract more strongly,
important for maximum-effort activities,
delay build-up of lactic acid
Slow Twitch Fibres – body adapts to store
more glycogen and use fat as an energy
source
All muscle changes are reversible.
IF YOU DO NOT USE IT YOU LOSE IT!
35. MUSCLESMUSCLES
How do you train muscles?
Two ways to train muscles
based on different kinds of
muscle contraction
Isotonic Training-when
muscles shorten and pull on
bones
Isometric Training- when
muscles contract and stay the
same length
36. MUSCLESMUSCLES
Advantages and Disadvantages of
Isotonic Training
Advantages
Strengthens muscle through
full range of movement
Can choose isotonic exercises
to suit different sports
Disadvantages
Can make muscles sore
Gain most muscle strength at
the weakest point of action
37. MUSCLESMUSCLES
Advantages and Disadvantages of
Isometric Training
Advantages
Quick to do and does not hurt.
No need for expensive
equipment, can be done
anywhere
Disadvantages
Gain most muscle strength at
the angle used in the exercise
Blood flow to muscle stops,
blood pressure rises, less blood
flows back to heart
40. MUSCLESMUSCLES
One way to keep my muscles strong…
Eat foods from
the meat group
every day.
They are high in
protein which
helps to build
strong muscles.
Name some foods that are high
in protein.
41. MUSCLESMUSCLES
Muscle Training and Flexibility
Poor flexibility cause
poor performance
through injury (strained
or pulled muscles) or
inefficient technique.
Hinders both speed and
endurance, muscles
need to work harder to
overcome resistance.
Flexibility training
important for elderly.
Why?
42. MUSCLESMUSCLES
How to improve flexibility
Through
Static stretching
Active stretching
Passive stretching
Do you understand each of the
above terms?
A flexible joint is less at risk of
strain. Muscles that are
stretched well can contract
more strongly.