The Muscular System

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The Muscular System
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Muscle Structure

• Composed of fibers
• Work by extension (stretching of the muscle) and
  contraction (shortening of the muscle).
• Body balance is maintained by a balance of muscle
  extension and contraction.
• Activated by nervous signals to fibers.

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Types of Muscle Tissue

• Smooth
• Cardiac
• Skeletal

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Smooth muscle

• Internal organs and passageways
• Involuntary control

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Cardiac Muscle

• Forms the walls of the heart.
• Involuntary control.

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• Skeletal muscle

• Attached to bone.
• Cause body movements.
• Voluntary control
• (striped appearance)
• Two types flexors (close a joint)
• and extensors (open a joint)

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Care of the muscular system

• Regular physical activity that is suited to meet
  your personal needs (otherwise they will atrophy,
  which means to waste away by decreasing in size
  and length).
• Practice good posture
• Wear safety equipment and appropriate clothing
  during physical activity.

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Common Problems

• Bruise
• Muscle strain (different from sprain)
• Tendonitis
• Hernia
• Muscular dystrophy
• Delayed onset muscle soreness (DOMS)

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Lets start with the back

• 80 of adults living in North America have
  experienced back pain at some point in their
  lives
• Back pain is the leading cause of disability in
  the United States
• That a good reason to strengthen our backs to
  prevent injuries

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Back Muscles

• The Latissimus Dorsi
• Trapesius
• Rhomboids

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The Latissimus Dorsi (Lats)

• The largest muscles in your back
• They run from behind each arm pit to the center
  of your lower back
• Swimmers usually have well developed (Lats)
• They give a person that V shape

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Main Function

• To pull your arms and anything in your hands
  towards your body

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Trapezius (Traps)

• They sit above the Lats
• These help you to shrug your shoulders
• Brock Lesner has large traps

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Rhomboids

• They cover the area between your spine and your
  shoulder blades
• They help squeeze your shoulder blades together

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The Chest

• Pectoralis Major
• Pectoralis Minor

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Pects

• Skeletal Muscle that draws the arm inward and
  rotates it
• Move the scapula forward and down

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Shoulders

• Deltoids

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Deltoids

• Three Sections
• The center or medial deltoid on the top of the
  shoulder when it contracts your arm raises
• The front or anterior deltoid lies in front when
  it contracts youre arm moves inward
• The rear or posterior deltoid, when this
  contracts your arm moves back

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Your arms

• Biceps
• Triceps

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Biceps

• Sits at the front of the arm
• Flexes the arms, pulls the hand towards the
  shoulder
• Has two heads, made up of two distinct bundles of
  muscle

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Triceps

• Sits behind the biceps
• Extends the arm
• Has 3 heads

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Abdominals

• Rectus abdominus
• Obliques internal and external
• Transversus abdominus

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Rectus Abdominus

• The largest abdominal muscle and runs from your
  breastbone to a few inches below your belly
  button
• Curls your spine forward
• Keeps your spine still while moving other body
  parts (stablizes you)

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Obliques

• Assist in the curling of your spine
• Enable you to twist and bend to the side
• Provide lower back support

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Transversus Abdominis

• Constantly working while you are sitting or
  standing
• Helps support the lower back and good posture

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Lower Body

• Gluteus Maximus
• Hip flexors
• Abductors
• Adductors
• Quadraceps
• Hamstrings (biceps femoris)
• Gastrocnemius
• Soleus
• Tibialis anterior

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Gluteus Maximus

• The glutes straighten the legs from your hips
  when you stand up and propels you forward when
  you walk

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Hip Flexors

• Opposite your glutes at the front of your hips
• Helps you lift your leg (like when you march)

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Abductors

• The sides or meat of your hips
• Help move your leg away from your body

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Adductors

• Upper part of you inner thigh
• Pull you legs towards the center of your body

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Quadriceps

• Four muscle with one purpose
• They straighten the leg

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Biceps Femoris

• Opposite the Quads
• Bend the knee
• Bring the heel towards the butt

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Gastrocnemius

• Shaped like a diamond
• Allows you to raise up on your toes

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Soleus

• Directly under the gastroc and helps the gastroc
  when the knee is bent and you knee to raise your
  heel

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Tibialis anterior

• Helps you tap your toes

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• Delayed onset muscle soreness (DOMS), also
  sometimes called muscle fever, is the pain or
  discomfort often felt 24 to 72 hours after
  exercising and subsides generally within 2 to 3
  days. It is frequently said to be caused by
  lactic acid buildupcitation needed however,
  since lactic acid disperses fairly rapidly, it
  could not explain pain experienced days after
  exercise, and some concentric-only exercises
  produce lactic acid, but rarely produce DOMS.1
• Although the precise cause is still unknown, the
  type of muscle contraction seems to be a key
  factor in the development of DOMS. Exercises that
  involve many eccentric contractions, such as
  downhill running, will result in the most severe
  DOMS. This has been shown to be the result of
  more muscle cell damage than is seen with typical
  concentric contractions, in which a muscle
  successfully shortens during contraction against
  a load.2
• Some research claims that DOMS is not caused by
  the pain from damaged muscle cells, but from the
  reinforcement process.3 The muscle responds to
  training by reinforcing itself up to and above
  its previous strength by increasing the size of
  muscle fibers (muscle hypertrophy). This
  reinforcement process causes the cells to swell
  in their compartment and put pressure on nerves
  and arteries producing pain.

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Wiki-Pedias Answer

• edit Training with DOMS
• DOMS typically causes stiffness, swelling,
  strength loss, and pain.45 Continued exertion
  of sore muscles can cause further swelling and
  pain, and lengthen the period of muscular
  soreness. There is some scientific evidence that
  further traininga so-called second bouthas no
  negative effect on the reinforcement process.6
  Training in a state of constant soreness would be
  uncomfortable, although one may be able to adapt
  to it. The relationship between muscular
  soreness, the rest required, and hypertrophy is a
  contentious topic in bodybuilding. Claims that
  perpetual muscular soreness assures muscle growth
  are opposed by reports of stagnation through
  overtraining.
• Stretching before and after exercise has been
  suggested as a way of reducing DOMS, as has
  warming up before exercise, cooling down
  afterwards, and gently warming the area.7
  However, there is also evidence that the effect
  of stretching on muscle soreness is
  negligible.8 Overstretching itself can cause
  DOMS.9 Some recommend contrast showers as a
  treatment, alternating between cold and hot
  water it may increase circulation.10