Muscle-and-bone

Strengthening Activities
Principles of Exercise and training
Prepare by: Alvaro S. Uy
Introduction
• Topics:
I. Anatomy
a. Types of muscles
II. Fundamental Biomechanics
a. Biomechanical/anatomical positions
b. Movement/kinematic Analysis
III. First Aid (sport-related injury )
IV. Training methods
a. FITT formula
 Definition:

Anatomy: The study of the structure

and relationships between body parts.

Overview Physiology: The study of the function

of body parts and the body as a whole.

Interrelationship: Structure
(anatomy) affects function
(physiology), and vice versa.
•Muscular System
•Organs: Skeletal
muscles.
•Function: Enables
movement, maintains
posture, produces heat.
Human Body Orientation and
Terminology
Anatomical Position: Standard position
where the body stands upright, facing
forward, with arms at the sides and palms
facing forward.
Directional Terms:
• Superior/Inferior: Above/below.
• Anterior/Posterior: Front/back.
• Medial/Lateral: Toward midline/away
from midline.
• Proximal/Distal: Closer to/farther from
the point of attachment.
Planes of the
Body:
Types of muscle

1. Skeletal Muscle
2. Smooth Muscle
3. Cardiac Muscle
 Introduction to Skeletal muscle
• Skeletal muscle is a type of muscle tissue
attached to bones and responsible for
voluntary movements of the body.
• It is characterized by its striated
appearance due to the organized
arrangement of actin and myosin
filaments within its cells. Skeletal
muscles are controlled consciously
through the somatic nervous system and
work to produce movement, maintain
posture, and generate heat during
contraction.
Sherwood, L. (2016). Human Physiology: From Cells to Systems (9th ed.). Cengage
Learning.
Actin and Myosin
Actin – Actin filaments are
particularly abundant beneath the
plasma membrane, forming a
network that provides mechanical
support, determines cell shape, and
allows movement of the cell surface,
enabling cells to migrate, engulf
particles, and divide.

Myosin- is the prototype of a

molecular motor, a protein
that converts chemical energy in the
form of ATP to mechanical energy,
thus generating force and movement.
National Institute of Health: www.ncbi.nlm.nih.gov
Somatic Nervous
System
The Somatic Nervous System (SNS) is a
part of the peripheral nervous system
responsible for voluntary control of body
movements. It transmits signals from the
brain and spinal cord to the skeletal
muscles, enabling conscious movement
and reflexes. The SNS includes motor
neurons that innervate skeletal muscles
and sensory neurons that convey
information from sensory receptors (like
skin and joints) to the central nervous
system.

Tortora, G. J., & Derrickson, B. H. (2017). Principles of Anatomy and

Physiology (15th ed.). Wiley.
 Shaped of the
muscle
• Parallel Muscles:
Shape: Long, strap-like muscles with
fibers running parallel to the long axis.
• Example:
• Sartorius (thigh).-flexing, abducting,
rotating the hip
• Rectus abdominis – Flexing the spine
• Gracilis- assist in adduction of the thigh
• Sternocleidomastoid – rotating and
flexing the head
• Brachioradialis- flexing the elbow
Marieb, E. N., & Hoehn, K. (2018). Human Anatomy & Physiology (11th ed.).
Pearson.
Fusiform muscles
1. Biceps Brachii
Loc. Upper arm
Movement: flexion of the elbow and supination of the
forearm
2. Brachialis
Loc. Beneath the biceps brachii in the upper arm
Movement flexion of the elbow
3. Gastrocnemius
Loc: calf muscle, running from the knee to heel
Movement: Plantar Flexion of the foot and flexion of the
knee
4. Flexor Carpi Radialis
Loc: Forearm, running from the elbow to the wrist.
Movement : Flexion and abduction of the wrist.
5. Messeter
Loc: Jaw Muscle
Movement : Elevation of the mandible (closing the jaw)
and assists in chewing.

Marieb, E. N., & Hoehn, K. (2018). Human Anatomy & Physiology (11th ed.).
Pearson.
Pennate Muscle
• Shape: Fibers arranged
obliquely to the central tendon,
resembling a feather.

• Types:
• Unipennate: Fibers on one
side of the tendon (e.g., extensor
digitorum).
• Bipennate: Fibers on both
sides of the tendon (e.g., rectus
femoris).
• Multipennate: Multiple
tendons with fibers running
obliquely (e.g., deltoid).

Marieb, E. N., & Hoehn, K. (2018). Human Anatomy &

Physiology (11th ed.). Pearson.
Convergent
Muscles:

• Shape: Broad origin and narrow

insertion, with fibers converging
toward a single tendon.
• Example: Pectoralis major
(chest).
• Function: Allow for versatile
movements with various force
directions.
• Marieb, E. N., & Hoehn, K. (2018). Human Anatomy &
Physiology (11th ed.). Pearson.
Circular Muscles
(Sphincters)
• Shape: Circular or ring-like muscles
that surround openings.
• Example: Orbicularis oculi (around
the eyes).
• Function: Control the opening and
closing of body orifices (e.g., eyes,
mouth).

• Marieb, E. N., & Hoehn, K. (2018). Human Anatomy &

Physiology (11th ed.). Pearson.
Triangular Muscles:
Shape: Broad at the origin and taper to a
narrower point at the insertion.
Example: Temporalis (side of the head).
Function: Provide a strong, focused pulling
force.

Marieb, E. N., & Hoehn, K. (2018). Human Anatomy &

Physiology (11th ed.). Pearson.
Major The major muscle
groups in the
Muscle human body can be
categorized into the
Groups for following areas:

Exercise
Chest (pectorals)
Back muscles
1. Trapezius Muscle
Superior trapezius- Elevates Scapula,
Extends and laterally bends neck

Medial Trapezius- retracts scapula

Inferior Trapezius – Depresses scapula

Latissimus
Dorsi
RHOMBOIDS
• ELEVATE SCAPULA
• ADDUCTS SCAPULA
• MEDIALLY ROTATE DOWNWARD OF
SCAPULA
ERECTOR
SPINAE
• EXTEND AND LATERALLY
FLEX THE SIPNE
 Shoulder
Muscle
Deltoid
• Anterior- shoulder flexion
Horizontal adduction,
Internal rotation.
Medial- abduction.
Posterior- Should
Horizontal Abduction,
External rotation.
Arms

• Biceps-flexion
and rotation of
the forearm
• Triceps-
extension
Abdominal
• Rectus Abdominis
flexion of the trunk (flexion of
thoracic and lumber spine), while it
works by drawing pubic symphysis
and sternum toward each other
• Obliques-They assist in contracting
the abdomen, twisting to the right
and left, and bending side to side
• Transversus abdominis -
contracts and steadies the spine by
providing "squeezing support for
the back.
 Legs
Quadriceps
• Vastus Lateralis-
Lateral extension.
• Vastus Medialis-
Adductor
• Vastus
Intermedius- Main
Extensor Muscle
Hamstrings
• Bicep femoris
• Semimembranosus
• Semitendinosus

Movements: Flexion of the knee and

medial rotation of the tibia on the
femus
Gastrocnemius

• Medial, lateral femoral

condyles, soleus and
plantaris

Movement: flexor at the

knee
Glutes
• Gluteus Maximus
• Gluteus Medius
• Gluteus minimus
Movements
• mainly to facilitate
abduction and extension
of the thigh but some also
assist in the adduction,
external rotation, and
internal rotation of the
thigh.
Hip Flexors
• Hip flexion is maximal with
a high, forward kick that
brings the leg above the
level of the waist.
Principles of strength training
• Strength training is a type of exercise that focuses on improving
strength and muscle mass.
Progressive Overload:
• This principle states that to increase strength, the resistance must be
gradually increased. This can be achieved by increasing the weight,
number of repetitions, or the intensity of the exercise (Schoenfeld, B.
J. 2010).
Specificity
• Training should be aligned with the specific goals you want to achieve
different goals require different training regimens (e.g., strength,
hypertrophy, endurance). (Munn, J., Herbert, R. D., & Hiller, C. E.
2010).
Variation:
• Regularly changing your workout routine or exercises helps to avoid
plateaus and maintains muscle engagement. (Zourdos, M. C., et al.
2016).
Repetition Ranges:
• Recognizing that different repetition ranges lead to different
adaptations: fewer reps for strength, moderate reps for hypertrophy,
and higher reps for endurance.(Ratamess, N. A. 2012).
Rest and Recovery:
• Recovery periods are crucial for muscle repair and growth; generally,
it's suggested to rest for 48 hours before training the same muscle
group again. (Creasy, A. R., & Tuck, M. L. 2014).
Form and Technique:
• Proper form is crucial to maximize the benefits of each exercise
and prevent injuries. (McGuigan, M. R. 2006).
Individualization:
• Programs should be tailored to individual fitness levels, goals, and
limitations for optimal results (Baechle, T. R., & Earle, R. W. 2008).
Consistency:
• Regular, consistent training is essential for progress in strength
training ( Haff, G. G., & Triplett, N. T. 2015).
Volume and Intensity:
• The balance between training volume (total workload) and
intensity (amount of weight lifted) is vital for adaptation.(Rhea, M.
R., et al. 2003).
Functional Movements:

• Incorporating movements that mimic everyday activities can

enhance overall strength and coordination(Glassman, G. 2002).
REFERENCES
• Marieb, E. N., & Hoehn, K. (2018). Human Anatomy & Physiology
(11th ed.). Pearson.
• Sherwood, L. (2016). Human Physiology: From Cells to Systems
(9th ed.). Cengage Learning.
• Tortora, G. J., & Derrickson, B. H. (2017). Principles of Anatomy
and Physiology (15th ed.). Wiley.

• National Institute of Health: www.ncbi.nlm.nih.gov