Pathfit 1module 3

HUMAN MUSCULAR PHYSIOLOGYI MODULE 3
The Human Body
The Skeletal Muscle
Muscular Physiology
According to Jonathan Howard, muscles are highly specialized to contract forcefully.
Muscles are powered by muscle cells, which contract individually within a muscle to
generate force. This force is needed to create movement.
Types of Muscles
• Skeletal Muscle- responsible for body movement.
• Cardiac Muscle- responsible for the contraction of the heart.
• Smooth Muscle- responsible for many tasks, including movement of food along
intestines, enlargement and contraction of blood vessels, size of pupils and
many contractions.
Why Do Muscles Contract?

Muscles serve several purposes in your body. Your muscles contract for any
number of reasons, but they primarily do the following:
1. Offer stability to your joints and connective tissues – Your muscles
lengthen and shorten, sometimes involuntarily, as your body needs them.
2. Produce heat to maintain your body temperature – Around 40% of your

body’s temperature converts into muscle work. Shivering is your body’s
response to feeling cold, and your skeletal muscles activate to warm
your body.
3. Maintain posture – Muscles help you maintain a position like sitting or
standing.
How Does Your Muscles Contract?

Your muscles contain fibers called myosin. Depending on how you need to use
your muscles, the myosin fibers either tighten up and shorten or loosen up and stretch
out. Myosin is also responsible for muscle contractions like your heartbeat that
happens at regular intervals.
Understanding Muscle Contractions
Isotonic Contraction
Isotonic contractions are those in which there is consistent tension as the muscle
length changes. These can be either concentric (muscle shortening) or eccentric
(muscle elongation).
• Concentric Contractions
This type of contraction
happens when your muscle is
actively shortened. Your muscle
tightens when you activate it to
lift something heavier than
normal, which generates
tension.
An example of a concentric muscle contraction is picking up a heavy box. If
you squat down to lift a box, your arm muscles may contract to hold the weight, but
your leg muscles tighten as you stand up with the additional weight.
• Eccentric Contractions
This type of contraction
happens when your muscle is
actively lengthened during
normal activity.
An example of this is
walking because your quadriceps muscles are active when your heel touches the
ground and your knee is bending or straightening out in stride.
Eccentric muscle contractions also happen when you lower something heavy. Your
muscle has to remain tight to manage the weight, but it lengthens to shift the weight
into a different position.
Isometric Contraction
This type of muscle contraction happens when your muscle is actively held at
a set length. Instead of lengthening and shortening as it would during some activities,
you hold it in a position that requires a specific length once activated. An example
of this type of contraction is carrying something in your arms in front of you. You aren’t
trying to raise or lower the object but keep it at a steady position
Key Points
• Isotonic contractions generate

force by changing the length of
the muscle and can be concentric
contractions or eccentric
contractions.
• A concentric contraction causes

muscles to shorten, thereby
generating force.
• Eccentric contractions cause

muscles to elongate in response to
a greater opposing force.
• Isometric contractions generate

force without changing the length
of the muscle.
Core Progression
What is core?
It is central part of your body. Core is a group of muscles that stabilizes and
controls the pelvis and spine (and therefore influences the legs and upper body).
Core strength is less about power and more about the subtleties of being able to
maintain the body in ideal postures — to unload the joints and promote ease of
movement.
Your core is your entire support system.

Your core muscles play a huge role in your everyday activities, from getting out
of bed, to walking down the street, and bending over to grab your purse-but, most
importantly, they literally help you stay upright.
"That's because your core muscles are the base of support for your entire body,"
says Meredith McHale, P.T., D.P.T., regional clinical director at Professional Physical
Therapy. They completely surround and support your spine and pelvis and connect
your upper body and lower body, effectively transferring forces from one to the other.
Here's an anatomy refresher: Your abs aren't just one muscle. The deepest layer
of abdominal muscles, and arguably the most important, is your transverse abdominis
(sometimes called the "corset" or "Spanx" of the core), which stabilizes your spine and
pelvis. Then you have two layers of oblique muscles, which control lateral flexion (think
a side bend), rotation, and other spinal movements. Last but not least is the topmost
muscle, the rectus abdominis, which runs vertically in the front of your abdomen and
is the muscle you see as a six-pack. It flexes your torso forward, like in a crunch.
"A strong core helps keep a more upright and erect posture whether you're
being active or just sitting at your desk," says McHale. Think of it like the tree trunk of
your body (albeit a lot more mobile): It has to hold its ground so that your branches
(arms and legs) can do their ~thing~ any which way.
Core strength is crucial in every movement you do.

"A weak core is the number-one risk for potential injuries, especially lower-back
injuries," says Kristina Jennings, a certified functional strength coach at Mike Boyle
Strength and Conditioning in Boston. Research shows that core strength training (and
training the deep trunk muscles specifically) can help alleviate lower-back pain.
"While back injuries are very common with a weak core, you can also injure
other parts of your body as a result, like your shoulders, hips, and knees," says McHale.
Even if a weak core isn't the sole reason for a person's injury, it usually plays a part,
which is why McHale says she almost always incorporates core work into her patients'
rehab.
Core exercises improve your balance and stability.

The stomach muscles sometimes are called abs. Core exercises train the
muscles in your core to work in harmony. This leads to better balance and steadiness,
also called stability. Stability is important whether you're on the playing field or doing
regular activities. In fact, most sports and other physical activities depend on stable
core muscles.
ACTIVITY 2.4
Perform all the activity.
Leg raise
Steps:
1. Lie on your back, legs straight and together.
2. Keep your legs straight and lift them all the
way up to the ceiling until your butt comes off
the floor.
3. Slowly lower your legs back down till they’re
just above the floor. Hold for a moment.
4. Raise your legs back up. Repeat.
• Start with 2 or 3 sets of 8 to 12 repetitions and increase this number over time,
until you’re able to complete 3 sets of 25 to 50 repetitions.
Glute Bridge
Steps:
1. Lie on your back with your
knees bent.
2. Tighten the muscles in your
stomach.
3. Raise your hips off the floor
until they line up with your
knees and shoulders.
4. Hold for three deep breaths

and return to the starting
position and repeat.
• Aim for three sets of 15-20 reps

Russian Twist
Steps:
1. Lie down with your legs
bent at the knees.
2. Elevate your upper body

so that it creates a V shape
with your thighs.
3. Twist your torso to the right,

and then reverse the
motion, twisting it to the
left.
4. Repeat this movement until

the set is complete.
• Do 2 to 3 sets of 8 to 16 repetitions
Crunch/ Sit up
Steps:
1. Lie down on your back. Plant your feet
on the floor, hip-width apart. Bend your
knees and place your arms across your
chest. Contract your abs and inhale.
2. Exhale and lift your upper body, keeping

your head and neck relaxed.
3. Inhale and return to the starting position.
• 2 sets, 25 repetitions
Mountain climber
Steps:
1. Put both hands and knees on the floor.
2. Place your right foot near your right

hand and extend your left leg behind
you.
3. In one smooth motion, switch your legs,

keeping your arms in the same position.
4. Switch your legs back and forth twice,

such that your right leg is again close to
your right hand.
• 2-3 sets of 10-20 repetitions on each leg
Reference/s
Core-Exercise Progression over the 12-Week Training Regimen.

https://www.researchgate.net/figure/Core-Exercise-Progression-Over-the-
12-Week-Training-Regimen_tbl1_263935493.
The #1 Reason You Should Care About Your Abs—That Has Nothing to Do with a Six-
Pack. (2018, April 2). Shape. https://www.shape.com/fitness/tips/why-its-
so-important-have-core-strength
Core of the Body: What to Know. (2022, October 26).

WebMD. https://www.webmd.com/fitness-exercise/core-of-the-body-what-
to-know

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HUMAN MUSCULAR PHYSIOLOGYI MODULE 3

The Human Body

The Skeletal Muscle

Why Do Muscles Contract?

2. Produce heat to maintain your body temperature – Around 40% of your

How Does Your Muscles Contract?

Understanding Muscle Contractions

• Isotonic contractions generate

• A concentric contraction causes

• Eccentric contractions cause

• Isometric contractions generate

Your core is your entire support system.

Core strength is crucial in every movement you do.

Core exercises improve your balance and stability.

4. Hold for three deep breaths

• Aim for three sets of 15-20 reps

2. Elevate your upper body

3. Twist your torso to the right,

4. Repeat this movement until

2. Exhale and lift your upper body, keeping

3. Inhale and return to the starting position.

2. Place your right foot near your right

3. In one smooth motion, switch your legs,

4. Switch your legs back and forth twice,

• 2-3 sets of 10-20 repetitions on each leg

Core-Exercise Progression over the 12-Week Training Regimen.

Core of the Body: What to Know. (2022, October 26).

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