Module 4 - Anatomy: Muscles & Somatotypes

Question 1

What will I learn in Module 4?

Answer 1

1. What muscles are and how they work
2. About the types of muscles in our body
3. How to keep muscles healthy and prevent injuries
4. About the shape of the human body

Question 2

4.1 Muscles

Answer 2

• The skeletal system provides the framework for our body and the muscles define its shape.
• Together the skeletal system and the musculature determine the body type of a person. Muscles are soft tissue that are attached to the skeletal system and are responsible for the movement of our body.
  We have over 700 muscles in our body. This number can vary as there is no set parameter for categorization of muscles.
• Different systems have different numbers, but there certainly are over 640 different muscles that are listed.
• There are so many muscles that not all of them have been named. Every muscle in the body is made up of tissue, blood vessels, nerves, and tendons. All the organs of our body are made of muscles.

Question 3

4.1 Muscles: What is muscle made out of? What do Muscles produce?

Answer 3

Muscle is made up of elastic tissue which is packed together in stretchable bundles called fascicles. These bundles are joined together to form the muscles. Muscles produce movement, which can either be for locomotion or within the body in the internal organs, to push food through the digestive system, or heart beats, etc.

Question 4

4.1 Muscles: Anatomy of Muscles

Answer 4

Frontalis, Zygomaticus, Sternocleidomastoid, Latissimus Dorsi, Serratus Anterior, External Oblique, Rectus Abdominis, Iliopsoas, Adductor Longus, Gracilis, Sartorius, Vastus Lateralis, Vastus Medialis, Peroneus Longus, Tibialis Anterior, Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii, Gluteus Medius, Pectineus, Rectus Femoris, Iliotibial band, Gastrocnemius, Extensor Digitorum Longus, Extensor Hallucis.

Question 5

4.2 Types of Muscles: Classified

Answer 5

All the muscles in our body can be classified into three types:

• Voluntary or Skeletal Muscles
• Involuntary or Smooth Muscles
• Cardiac Muscles

Question 6

4.2 Types of Muscles: 1st Type Voluntary or Skeletal Muscles

Answer 6

These are muscles that are attached to the skeleton by tendons and are responsible for movement, posture, and shape of the body. They are also referred to as skeletal muscles.

Question 7

4.2 Types of Muscles: Voluntary or Skeletal Muscles:

Answer 7

• The amount of skeletal muscles in the human male and female is different.
• Males have more skeletal muscles than females when taken as a percentage of body mass. These muscles are called voluntary muscles because we have control over their movements. We can consciously move these muscles as and when we require.
• Talking, moving our hands and feet, and moving our fingers are all movements over which we have full control. These parts are made up of, or connected to, the voluntary muscles.
• The voluntary muscles are attached to two bones by tendons. Any movement is caused by the contraction and extension of muscles. The fibers shorten and pull one of the bones towards the other causing a movement.

Question 8

4.2 Types of Muscles: There are two types of voluntary muscle: slow twitch

Answer 8

These are also known as red muscles and have a concentration of capillaries giving it a deep red color. These muscles can carry more oxygen. They are used in aerobic exercise and can sustain movement for a longer period of time by efficiently converting glycogen and fat into ATP. Though slow twitch muscles may be able to sustain movement or contraction for a long period of time, the level of force is low. These muscles are long on endurance but short on power.

Question 9

4.2 Types of Muscles: There are two types of voluntary muscle: Fast Twitch

Answer 9

There are three different types, named: IIa, IIx and IIb. Each of these sub types of muscles differs in speed of contraction and the force generated. These muscles cannot sustain activity for too long as they contract faster and with more power, and hence, they also fatigue quicker than the red muscles. These muscles sustain anaerobic activity and determine the muscle strength, and are more likely to increase in mass than the red muscles.

Question 10

4.2 Types of Muscles: Types of Muscles

Answer 10

Different muscle fibers contract at different speeds and are suited to different activities. These muscles vary in color depending upon the amount of myoglobin present. The slow twitch muscles are darker and redder in color than the fast twitch muscles.

Question 11

4.2 Types of Muscles: Involuntary Muscles

Answer 11

• Smooth muscles, also known as visceral muscles and involuntary muscles, are found in the internal organs of the body.
• These muscles make up the internal structure and walls of all organs in our body. The muscles of our lungs, digestive system, excretory system, veins, and arteries are all made up of involuntary muscles.
• They are called involuntary muscles as we have no control over their contraction.
  We cannot have any conscious control over these muscles and they are controlled by the brain.

Question 12

4.2 Types of Muscles: Cardiac Muscles

Answer 12

• These muscles are involuntary muscles since we cannot consciously control their movement.
• They are put in a category of their own as they differ in structure from the other involuntary muscles.
• The structure of these muscles is similar to the voluntary muscles. As the name suggests, these muscles are found only in the heart. This muscle makes the heart beat and pumps blood throughout our body structure.
• Hormones and the brain control the rate of contraction of the cardiac muscles, but the stimulus to contract comes from the muscle itself.
• The heart has a natural pacemaker that is made up of cardiac tissues that fuel the other cardiac muscle tissues to contract. Such tissues that control their own contraction are called auto rhythmic.
• The structure of cardiac muscles, when seen under a microscope, appears striated. The striation is a result of the arrangement of proteins within the muscle cells and are indicative of very strong muscles.

Question 13

4.2 Types of Muscles: What muscles does a Fitness Instructor deal with most?

Answer 13

The body is a complex mixture of all three muscle types. But the muscles that a fitness instructor deals with most, are the skeletal muscles, as these are the muscles that define the shape, type and form of our body. These can be consciously controlled by us and these are the muscles that we can work upon to alter the shape of the body.

Question 14

4.3 The Muscular System: The Overview

Answer 14

• The muscular system of the body produces movement.
• It is controlled by the nervous system, but there are some muscles that are autonomous. All muscles are made up of elastic fiber-like tissue.
• Each muscle contains hundreds and thousands of these fibers. Each muscle fiber is made up of very small strands called fibrils. Each muscle fiber is connected to a nerve that, when activated, makes the fiber contract.

Question 15

4.3 The Muscular System: The Strength of a Muscle

Answer 15

The strength of a muscle depends upon the number of fibers present in it. The more the fibers the stronger and more powerful the muscle.

Question 16

4.3 The Muscular System: What do I need to know as a Fitness Instructor?

Answer 16

• Though people would like to believe otherwise, you, as a fitness trainer, need to know that the number of fibers or cells in a muscle do not increase through exercise. However, they can increase or decrease in size through exercise or lack thereof.
• The size of the muscle tissue can also increase or decrease due to hormones and food intake.
• Muscle cells increase in size when they are amply exercised and have the right hormones.

Question 17

4.3 The Muscular System: Healthy Muscles

Answer 17

• It is important to have healthy muscles for a healthy body, as they allow the body to move freely and help to keep the body strong and supple.
• They help to keep the joints working properly and reduce the risk of injuries, especially the risk of slipping and falling. It is important to remember that skeletal muscles rarely work on their own.
• Most muscles work in groups to produce very precise movements.
• Based on the action during any movement, the muscles can be categorized as agonist, or the main muscle creating the movement, which is paired with an antagonist muscle that produces an effect which is opposite to that of agonist. The pair of agonist and antagonist produce all movement big or small.

Question 18

4.3 The Muscular System: How to Keep Muscles Healthy: 1. Physical Activity:

Answer 18

• physical activity and exercising is the best way to have stronger muscles. Physical activity helps to make the muscles stronger, adds more mass to the muscles so they become larger, stronger, and more powerful. Exercise not only keeps the skeletal muscles strong, but is also good for the heart muscles, it makes the heart muscles healthier and stronger.

Question 19

4.3 The Muscular System: How to Keep Muscles Healthy: Healthy Diet:

Answer 19

• a balanced diet goes a long way to keeping the body and muscles healthy. It will also help to keep the weight under control and provides all the nutrients that are essential for healthy muscles and a healthy body.

Question 20

4.3 The Muscular System: How to Keep Muscles Healthy: Prevention of Injury:

Answer 20

• Muscle injuries can be very uncomfortable and can prevent a person from physical activity for a while. It is best to try and avoid injuries to maintain top muscular health.

Question 21

4.3 The Muscular System: How to Prevent Injuries: The two most common injuries that happen during fitness training are:

Answer 21

1. Sprains
   : This injury involves a joint where the ligaments are either stretched or torn. This could happen due to twisting of the joint or excessive stress on it.
2. Muscle strain
   : Strenuous exercise can cause this injury in any part of the body. In colloquial terms, it is called a muscle pull. In this injury, the tendons that attach the muscle to the bone can either be stretched or torn. This injury normally happens when the muscle needs to contract suddenly with a lot of force. The injury occurs because either the muscle is not suitably stretched and warmed up, or it is too weak to take the force that is required of it due to lack of exercise or previous injury.

Question 22

4.3 The Muscular System: Preventing Injuries as a Physical Trainer

Answer 22

• As a physical trainer, you will be required to advise your clients on how to maintain healthy muscles and prevent injuries.
• It is important for you to spot signs of injury and prevent any further harm by stopping the routine and changing it to promote healing and strengthening of the injured muscle.

Question 23

4.3 The Muscular System: What are some of the measures taken to prevent injuries as a Physical Trainer?

Answer 23

Some of these measures are:

• Warming-up before beginning strenuous exercises and a cool down routine after it, to ensure that the muscles relax gradually.
• Wear proper protective kit to reduce risk while exercising.
• Prevent dehydration, especially if you are exercising in warm conditions.
• Stop exercising if you experience pain.
• Increase the level of exercise slowly and gradually over a period of time.
• Be cautious while lifting heavy items. Use proper technique to prevent injury.

Question 24

4.4 Somatotypes

Answer 24

• Somatotype relates to the shape of the human body, its structure or build and to the extent it conforms to one of the three body types. It relates to the basic physique and does not alter with changing weight.
• The shape of the human body is intricate, with many fine details and functions.
• The overall shape of the body is determined by the structure of our skeleton, as well as muscles and fat. Our skeletal system, which is the frame over which our body structure is based, changes from childhood until we become adults, and then it stabilizes to remain the same for the rest of a person’s life.

Question 25

4.4 Somatotypes: The Concept of Body Types:

Answer 25

The concept of body types was introduced by Dr. William Herbert Sheldon in the 1940s. Dr. W. H. Sheldon created the somatotype categories based on the general shape and physique.

Question 26

4.4 Somatotypes: Dr. W. H. Sheldon classified all body types into three categories:

Answer 26

Endomorphs, Mesomorphs, Ectomorphs

Question 27

4.4 Somatotypes: Endomorphs

Answer 27

These are body types that have heavy bodies.

They are characterized by:
Rounded head

• Wide hips and shoulders
• Pear shaped body
• Have a lot of fat and muscles
• Are heavyset and prone to gain weight easily
• Most of the fat is on the upper arm and thighs

Question 28

4.4 Somatotypes: What does a Endomorph consist of?

Answer 28

People with such body type are not built for agility or speed. They are not suitable for high performance sports and activities. They are successful in sports like weightlifting as they are strong and powerful individuals. They are good for sports that require power and strength rather than speed and agility. They do well with strength training as they can increase muscle mass and strength quickly. As they can gain weight easily, it is important that they train regularly and diligently.

Question 29

4.4 Somatotypes: Mesomorphs

Answer 29

They are characterized by:

• Square shaped head
• Wedge shaped body
• Broad shoulders and narrow hips
• Little or no fat
• Well-muscled arms and legs

Question 30

4.4 Somatotypes: What does a Mesomorph consist of?

Answer 30

Mesomorphs are a good blend of strength, speed and agility. They are medium built and can quickly increase muscle mass and increase strength. They are ideal candidates for all types of sports. They have low body fat and it is easy for them to both gain and lose weight. Mesomorphs do well with resistance and cardiovascular training. They are able to maintain a lean, muscular profile with low body fat.

Question 31

4.4 Somatotypes: Ectomorphs

Answer 31

People with this body type are characterized by:

• Triangular head
• High forehead and narrow chin
• Narrow shoulders and hips
• Thin arms and legs
• Little fat or muscle

Question 32

4.4 Somatotypes: What does a Ectomorph consist of?

Answer 32

Ectomorphs have long and thin bodies that is ideal for endurance training. Their slight, thin build makes them unsuitable for strength and power training as they can easily injure themselves. They can easily get lean and strong through training, they do not have the muscles that are required for most sports. Their body is extremely good at thermoregulation which makes them great candidates for endurance and aerobic sports.

Question 33

4.4 Somatotypes: Training and Process

Answer 33

There are very few people who are ideal body types. Most people conform to a type to a certain degree only and are normally a mixture of any combination of the three somatotypes. The process of determining the body type is known as somatotyping.

Question 34

4.4 Somatotypes: What does the Fitness Instructor/ Personal Trainer need to know?

Answer 34

A physical fitness instructor and trainer needs to know the somatotype of the clients to guide them to an exercise routine which would target the strengths of the body type.

Question 35

Module 4 Quiz: Smooth muscles make up what parts of our body?

Answer 35

Organs

Question 36

Module 4 Quiz: Which of these is not a somatotype?

Answer 36

Pecamorph

Question 37

Module 4 Quiz: What are fascicles?

Answer 37

Bundles of elastic tissue

Question 38

Module 4 Quiz: Which of these is not a type of muscle?

Answer 38

Pulmonary

Question 39

Module 4 Quiz: What are the two things that determine a body type?

Answer 39

Muscle, bone and fat