THE HUMAN MUSCLE SYSTEM
FOR BEGINNING COACHES
What is it?
Muscle is living tissue made up of,
primarily, striated muscle cells and connective tissue. Coaches
are primarily concerned about voluntary muscles that attach to two bones by tendons. When those
muscles contract, they pull against the bones and movement occurs.
What is it made of?
Muscle is made of two types of proteins,
myosin and actin. Those structures combine to make the sarcomere
(or the primary structure in muscle). Within the sarcomere, different muscle
fibers are arranged in parallel and attached 'by bridges'. When an electrical
signal reaches the muscle from the brain (via the spinal column and specific
peripheral nerves), the secretion of a neurotransmittor (acetylcholine) causes a chemical
reaction on the surface of the muscle and a ‘ratcheting’ effect
causes contraction and movement across a joint.
Types of muscles:
i. skeletal
muscle attaches to bone and is voluntary
(we control it)
ii.
cardiac
muscle is the heart
iii. smooth
muscle is involuntary muscle (we can’t control it)
Functions (types of movements)
i. flexion
ii. extension
iii. abduction
iv. adduction
v. rotation
vi. supination & pronation
vii. dorsiflexion and plantar flexion
SOME of the primary muscles of the..........
the neck
|
sternocleidomastoid |
trapizius |
|
|
|
the shoulder
|
deltoid |
trapizius |
|
|
|
|
supraspinatus |
infraspinatus |
teres major |
|
|
|
|
the arm
i. upper
|
bicep brachii |
tricep brachii |
brachialis |
|
|
|
|
forearm
|
the brachioradialis |
supinator |
|
|
|
the chest and trunk
|
pectoralis major (anterior view) |
latissimus dorsi (posterior=<back>) |
|
|
|
| The muscles of the abdominal area are ............... |
|
|
|
external oblique |
internal oblique |
rectus abdominus |
|
|
|
|
the hip
|
the iliosopsoas (anterior view) |
gluteus maximus (posterior view) |
|
|
|
the leg
i. upper
a.
quadriceps
(3) (anterior view of the thigh)
|
vastus lateralis & vastus medialis |
rectus femoris |
|
|
|
hamstrings (3)- (posterior view of the
thigh)
|
semitendinosus |
biceps femoris |
semimembranosus |
|
|
|
|
lower leg
|
gastrocnemious (posterior view) |
soleus (anterior view) |
tibialis (anterior view) |
|
|
|
|
How do we make MUSCLES stronger?
Human muscle becomes stronger as it
adapts to physical stress. (When the term stress is used in this area, we
are referring to 'good stress'- weight training, running, biking, etc. Not
the ‘stress’ of a final exam for which you haven’t studied.)
When an athlete begins weight training, she/he places
the muscles under increased ‘stress’ by lifting more resistance
than the muscles are accustomed to, thereby, causing the muscle fiber to adapt.
The primary way a muscle adapts to added resistance is an increase in muscle
mass (hypertrophy). The muscle
fibers actually get larger, but do not increase in number. As hypertrophy
occurs, the muscles' ability to develop force on the bones is increased. When
muscles can apply more force to bones, they can lift more weight. In essence,
the athlete gets stronger.
Other types of 'good stress' are aerobic activities- running, biking, cross-country skiing,
etc. Aerobic training makes a muscle function better by improving how it uses
oxygen and nutrition to produce energy. Players who train aerobically
are 'fine tuning' their muscles so they will 'go longer and faster' (intensity) under increased
loads.
One of the most important things for
any coach to know, understand and apply is that ANY TYPE OF TRAINING HAS TO
BE SPECIFIC to the athletes' sport. For example, athletes whose sport requires
power and strength need to train SPECIFIC to that sport. Athletes whose sport
requires muscle endurance and explosive leg power need that type of conditioning
program. NO ONE PROGRAM FITS EVERY SPORT'S NEED….. and even within some
sports, different positions require different training routines.
Where is it most likely to get damaged?
Muscles and their connective tissues (ligaments & tendons)
are prone to three types of injuries;
sprains- to ligaments (first, second &
third (complete tear) degree)
strains-
to muscles, tendons or the junction of the two (first, second & third
(complete
rupture) degree)
contusions
(bruises)- to any soft tissue
TEXT REFERENCES:
Baechle, T.R & Earle, R.W., editors (2000) Essentnials of
strength training and conditioning. Human Kinetics, Pub. Champaign, ILL.
Pfeiffer, R.P. & Mangus, B.C. (2002). Concepts of athletic training.
Jones & Bartlett, Pub. Sudbury, MA.
Thibodeau, G.A. & Patton, K.T. (1992). The human body in
health & disease. Mosby, Pub. St Louis, MO.
WEBSITE REFERENCES
GREY'S ANATOMY
http://www.bartleby.com/107/
HOW STUFF WORKS
http://www.howstuffworks.com/
INSTANT ANATOMY
http://www.instantanatomy.net/anatomy.html
LOYOLA UNIVERSITY MEDICAL EDUCATION NETWORK
http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/index.htm
NICHOLAS INSTITUTE OF SPORTS MEDICINE AND ATHLETIC TRAUMA
http://www.nismat.org/
http://www.medtropolis.com/VBody.asp
The University of Washington –
Radiology dept.