BTEC Revision

Guide
Muscular System
 B1 Characteristics and functions of Pre Post
different types of muscles Revision Revision

Do you Understand the different types of muscles and their use in

sport?
 Cardiac – non-fatiguing, involuntary.
 Skeletal – fatiguing, voluntary.
 Smooth – involuntary, slow contraction

B2 Major skeletal muscles of the muscular system

Can you name the major skeletal muscles of the muscular
system?
 deltoids
 biceps
 triceps
 wrist flexors
 wrist extensors
 supinators and pronators
 pectorals
 abdominals
 obliques
 quadriceps
 hip flexors
 tibialis anterior
 erector spinae
 trapezius
 latissimus dorsi
 gluteals
 hamstrings
 gastrocnemius
 soleus

B3 Antagonistic muscle pairs

Movement of muscles in antagonistic pairs and their use in a variety
of sporting actions?
 Agonist
 Antagonist
 Synergist
 Fixator
 B4 Types of skeletal muscle contraction
Do you understand how the skeletal muscles contract in different
sporting actions?
 Isometric
 Concentric
 Eccentric

B5 Fibre types
Do you understand how fibre types are recruited during exercise and
sports performance? Do you know the Characteristics of each muscle
fibre type?
 type I
 type IIa
 type IIx

B6 Responses of the muscular system to a single sport or

exercise session
Do you know the responses to the muscular system to a single sports
session?
 Increased blood supply
 Increased muscle temperature
 Increased muscle pliability
 Lactate (high-intensity exercise)
 Microtears (resistance exercise)

B7 Adaptations of the muscular system to exercise

Do you know the adaptations to the muscular system through regular
training? Can you explain how theses adaptations improve
performance?
 Hypertrophy
 Increased tendon strength
 Increase in myoglobin stores
 Increase in number and size of mitochondria
 Increase in storage of glycogen
 Increase in storage of fat
 Increased tolerance to lactate

B8 Additional factors affecting the muscular system

Do you understand the additional factors affecting the muscular
system and their impact on exercise and sports performance?
 Age – effect of the aging process on loss of muscle mass
 Cramp – involuntary sustained skeletal muscle contraction
B The effects of exercise and sports performance on
the muscular system
B1 Characteristics and functions of different types of muscles
Type of Muscle Characteristics Examples
 Consciously controlled Biceps
 They fatigue during exercise Triceps
Skeletal  Contract by impulses sent by the brain Deltoids
Muscle  Skeletal muscles contract which pull on Gluteals
bones to create movement
 Unconsciously controlled The walls of the
 Does not fatigue heart
Cardiac  Only found in the walls of the heart
Muscle  Cardiac muscles help circulate blood
through and out of the heart
 Unconsciously controlled Arteries
 They are controlled by the nervous system Veins
Smooth  Control body functions such as: the Bladder
Muscle movement of food and blood Stomach
Intestines

B2 Major skeletal muscles of the muscular system

Muscles Information

Muscle Function Location Origin Insertion Activity

Flexion of
the Lower Front of Bicep Curl, Pull-
Biceps Scapula Radius
Arm at the Upper Arm Ups
Elbow

Humerus Dips, Press-Ups,

Extends Outside Olecranon
Triceps and Overhead
Lower Arm Upper Arm Process
Scapula Pressing

Back Spin in
Top and Rear
Supinate the Racket Sports,
Supinators of Forearm Humerus Ulna
Forearm Spin Bowl in
Cricket
Top Spin in
Pronate the Top and Front Racket Sports,
Pronator Humerus Ulna
Forearm of Forearm Spin Bowl in
Cricket

Flexion of Bouncing a
Front of
Wrist Flexors the Hand at Humerus Metacarpal Basketball When
Forearm
the Wrist Dribbling

Extension or
Wrist
Straightenin Back of Straightening of
Extensors Humerus Metacarpal
g of Hand at Forearm Wrist
Wrist
Continuou
Large Occipital
Elevates and s
Triangular Bone & all Shrugging &
Trapezius Depresses Insertion
Muscle at Top Thoracic Overhead Lifting
Scapula Along
of Back Vertebrae
Acromion
Clavicle,
Abducts, Forward, Lateral
Scapula
Flexes and Forms cap of & Back-Arm
Deltoids and Humerus
Extends shoulder Raises, Overhead
Acromion
Upper Arm Lifting

Sternum,
Flexes and
Large Chest Clavicle & All Pressing
Pectorals Adducts Humerus
Muscle Rib Movements
Upper Arm
Cartilage

Extends and Large Muscle Vertebrae

Latissimus Pull-Ups, Rowing
Adducts Covering Back and Iliac Humerus
Dorsi Movements
Lower Arm of Lower Ribs Cest
 Muscle Function Location Origin Insertion Exercise
Pubic
Lateral Crest & Fleshy Strips
Obliques Flexion of Waist Iliac to Lower Oblique Curls
Trunk Crest Eight Ribs

Pubic
Flexion and ‘Six-Pack’
Crest &
Rotation of Muscle Xiphoid
Abdominals Symphysi Sit-Ups
the Lumbar Running Down Process
s
Region Abdomen

Cervical,
Long Muscle Cervical,
Thoracic
Erector Extension of Running Thoracic & Prime Mover of
& Lumbar
Spinae Spine Either Side Lumbar Back Extension
Vertebra
of Spine Vertebrae
e
Ilium,
Knee-bending
Extends Large Muscle Sacrum &
Gluteals Femur Movements,
Thigh on Buttocks Coccyx
Cycling, Squatting

Extends
Quadriceps
• Rectus Femoris
lower Leg
Front of Ilium &
• Vastus Lateralis and Flexes Tibia & Fibula Squats, knee bend
Thigh Femur
• Vastus Medialis Thigh
• Vastus Intermedius

Hamstrings Flexes
Ischium Leg Curls,
•Semimembranosus Lower Leg Tibia and
Back of Thigh and Straight Leg
• Semitendinosus and Extends Fibula
Femur Deadlift
• Biceps Femoris Thigh
Flexion of
Lumbar
Hip Joint Lumbar Knee Raises,
Region of
Hip Flexors (Lifting Vertebra Femur Lunges, Squat
Spine to Top
Thigh at e Activation
of Thigh
Hip)
By Tendon to
All Running &
Tibialis Dorsiflexion Front of Tibia Lateral Surface of
Jumping
Anterior of Foot on Lower Leg Condyle Medial
Exercises
Cuneiform

Plantar Deep to Fibula and

Soleus Calcaneus Running & Jumping
Flexion Gastrocnemius Tibia

Plantar Running, Jumping

Large Calf
Gastrocnemius Flexion of Femur Calcaneus and Standing on
Muscle
foot Tip-Toe
B3 Antagonistic muscle pairs
When a muscle contract, it exerts a pulling force on the bones to create movement.
Under normal circumstances the muscles are in a state of partial contraction, ready to
react to a stimulus from your nervous system. When a stimulus from the nervous supply
occurs, muscle fibres work on an ‘all or nothing‘ basis – either contracting completely or
not at all.

When a muscle contracts, one end remains stationary (origin) the other moves
(insertion).

Muscles do not work on their own, they are assembled in groups and work together to
create movement. They only act by contracting and pulling, they do not push.

Many muscles work in antagonistic pairs. When one muscle contracts the other relaxes.
The muscle that contracts is called the agonist and the muscle that relaxes is called the
antagonist

Example
The biceps and triceps work together.

When we bend the elbow (flexion) When we straighten the elbow

the biceps contract and the (extension) the triceps contract
triceps relax and the biceps relax

Agonist = Biceps Agonist = Triceps

Antagonist = Triceps Antagonist = Biceps
Antagonistic muscle pairs
 Biceps – Triceps
 Quadriceps – Hamstrings
 Gluteals – Hip Flexors
 Gastrocnemius – Tibialis Anterior
 Wrist Flexors – Wrist Extensors
 Pronators – Supernators
 Abdominals – Erector Spinae

Joint: Hip (ball & Socket)

Joint Movement: Extension
Agonist: Gluteals
Antagonist: Hip Flexors
Origin: Pelvis
Insertion: Top of Femur

Joint: Knee (Hinge)

Joint: Ankle
Joint Movement: Flexion Joint Movement: Plantar Flexion
Agonist: Hamstring Agonist: Gastrocnemius
Antagonist: Quadriceps Antagonist: Tibialis Anterior
Origin: top of Femur Origin: Tibia, Fibula
Insertion: Tibia, Fibula Insertion: Tarsals

Synergists: are muscles that work together to enable the agonist to operate more
effectively. They work with agonists to control and direct movement by modifying or
altering the direction of the pull on the agonist to the most advantageous position. For
example, the soleus acts as a synergist to the gastrocnemius during plantar flexion of
the ankle the latissimus dorsi acts as a synergist to the pectorals.

Fixators: muscles stop any unwanted movement throughout the whole body by fixing or
stabilising the joint or joints involved. Fixator muscles stabilise the origin so that the
agonist can achieve maximum and effective contraction.
B4 Types of skeletal muscle contraction

Type of
Characteristics Examples
Contraction
 The muscle contracts and shortens  Biceps on the upward
 Known as the positive phase of phase of a bicep curl
Concentric muscle contraction  Triceps on the upward
phase of a press-up
 The muscle contracts and lengthens  Biceps on the downward
 This often occurs when the muscle phase of a bicep curl
is controlling a movement due to a  Triceps on the downward
Eccentric load or gravity phase of a press-up
 Known as the negative phase of
muscle contraction
 The muscle contracts but here is  Abdominals when holding
little or no movement a plank position
Isometric  The muscle doesn’t shorten or  Deltoids when performing
lengthen a handstand

Examples

Holding the press-up Downward phase of Upward phase of the

position the press-up press-up
Triceps are contracting Triceps are contracting Triceps are contracting
isometrically eccentrically concentrically

Holding the Squat Downward phase of the Upward phase of the

position Squat Squat
Quadriceps are contracting Quadriceps are contracting Quadriceps are contracting
isometrically eccentrically concentrically
B5 Fibre types

Key Words
Mitochondria: Found in the muscle and is the part of the cell where aerobic
respiration takes place.
Aerobic Respiration: Producing energy using oxygen, energy is released from
glucose. (Aerobic activities are generally low intensity and endurance).
Anaerobic Respiration: Producing energy without oxygen, energy is released from
glucose. (Anaerobic activities involve high intensity and power).

Type Characteristics Sporting Examples

 Contract Slowly Endurance events:
Type I  Low force of contraction Marathon
Slow Twitch  Aerobic Triathlon
 High resistance to fatigue Long distance rowing

 Contract fast Middle distance events:

 Medium force of contraction 400m
Type IIa  Aerobic & Anaerobic Tennis Rally
Fast Twitch  Medium resistance to fatigue Combination punches
Gymnastics floor routine
 Contract very fast Power events:
 High force of contraction 100m
Type IIx  Anaerobic Shot-put
Fast Twitch  Low resistance to fatigue Javelin
Power lifting

All or none law

The muscular system works with the nervous system to bring about muscle contraction.
Impulses are sent to the motor neurones. (nerves) The motor neuron is attached to a
number of muscle fibres in the muscle. Together these are call a motor unit. The
muscle fibres within the motor unit will be of the same type. When the motor neuron
receives a signal to contract, all the fibres attached to the motor neurone will contract.
This is called the all or none law.
The force the muscle produces will depend on the amount of motor units stimulated to
contract
B6 Responses of the muscular system to a single exercise session
 Response Explanation
Increased blood Blood carries oxygen. Oxygen is needed for energy. When we
supply exercise there is an increase in demand for oxygen and glucose
in the muscles, which is met by an increase in blood supply.
Blood vessels expand or get wider to allow more blood to enter
your muscles. This is called vasodilation. Blood flow increases
significantly to ensure that the working muscles are supplied
with the oxygen they need as well as to remove waste products
such as carbon dioxide.
Increase in muscle When we produce energy for exercise it creates heat. The
temperature more you exercise or the harder you train, the more energy
your muscles need. This results in more heat being produced.
The amount of heat your muscles produce is in direct relation to
the amount of work they perform. This principle is used in a
warm-up which prepares your muscles for exercise by slowly
increasing their temperature.
Increased muscle The warming of your muscles during activity makes them more
pliability pliable and flexible. Pliable muscles are less likely to suffer
from injuries such as muscle strains. An increase in pliability will
improve joint flexibility as warm and pliable muscles are able to
stretch further.
Lactate accumulation You may have experienced an uncomfortable burning sensation
in your muscles during high intensity exercise. This is most
likely caused by the build-up of lactic acid which is a waste
product produced during anaerobic exercise. This build-up of
acid in the muscle tissue will result in rapid fatigue and will
impede muscular contractions if it is not removed quickly
Microtears During resistance training such as weight training, your muscles
are put under stress to the point that tiny tears occur in the
muscle fibres. These micro tears cause swelling in the muscle
tissue which causes pressure on the nerve endings and pain.
Training improvements will only be made if the body has rest
and time to repair these micro tears, making the muscle a little
bit stronger than it was before.
Delayed onset of Delayed onset of muscle soreness (or DOMS) is the pain felt in
muscle soreness muscles 24–48 hours (typically) after taking part in strenuous
(DOMS) exercise. The soreness usually occurs at least a day after
exercise and can last up to 3 days. DOMS is caused by the
micro tears that occur when you exercise, particularly if you
are unaccustomed to the intensity of exercise. DOMS is often
associated with exercises where eccentric muscle contraction
has occurred.
B7 Adaptations of the muscular system to exercise
 Response Explanation
Hypertrophy Regular resistance training where the muscles are overloaded
will increase muscle size and strength. The increase in muscle
size is a result of the muscles fibres becoming larger due to
increases in protein in the muscle cells; this is known as
hypertrophy. The muscle fibres increase in size over time so
that they can contract with greater force.

Increase Tendon Tendons are tough bands of fibrous connective tissue designed
Strength to withstand tension. Like muscles, tendons adapt to the
overloading of regular exercise. Ligaments and tendons, the
connective tissue structures around joints, will increase in
flexibility and strength with regular exercise.

Increase in Within these muscle fibres are tiny structures called

Mitochondria mitochondria which are responsible for aerobic energy
production. Because of the increase in fibre size, there is room
for more and larger mitochondria, which results in the muscles
being able to produce more aerobic energy which will improve
aerobic performance.

Increase in Myoglobin is a type of haemoglobin. It is found exclusively in

Myoglobin muscles. You can increase the amount of myoglobin stored in your
muscles. This is important as myoglobin will transport oxygen to
the mitochondria which in turn will release energy. The more
myoglobin you have, the more energy will be available for the
muscle.

Increase in As your body adapts to long-term exercise, your muscles are

Glycogen Storage able to store more glycogen. This means that you will be able to
train at higher intensities for longer as muscle glycogen does not
require oxygen to produce energy. ATP & Pc stores also increase.

Improved use of Well-trained athletes are able to use these fats more
energy sources efficiently, breaking them down into fatty acids and into energy
using oxygen. This enables them to use fats as an energy source
when carbohydrate becomes scarce. Muscles also get better at
breaking down glycogen so you can exercise at high intensities
for longer

Increase Tolerance Anaerobic training stimulates the muscles to become better able
to Lactate to tolerate lactic acid, and clear it away more efficiently. This
increasing the body’s ability to work harder for longer without
fatiguing. The net result is an increase in the body’s maximal
oxygen consumption. This is mainly due to the aerobic
adaptations which allow you to work aerobically for longer
therefore not producing lactic acid.

B8 Additional factors affecting the muscular system

 Age
As you get older your muscle mass will decrease. The onset of
this muscle mass loss begins around the age of 50 and is
referred to as sarcopenia. Muscles become smaller resulting in a
decrease in muscle strength and power.

Cramp Cramp is the sudden involuntary contraction of your muscle. The

sensation of muscle spasm where you have no control of the
tightening of the muscle fibres can be painful and can be
prompted by exercise. The muscles of the lower leg are
particularly susceptible to cramp during exercise. Cramp can last
from a few seconds up to 10 minutes. There are a number of
factors that can contribute to cramp. The most common one in
sport is dehydration which can result in the inadequate supply of
blood to the muscles, reducing the supply of oxygen and essential
minerals. To prevent cramp, you should ensure that you drink
plenty of fluid during exercise and sport, especially if the
weather is hot. Stretching can also help to prevent cramp as this
will lengthen the muscle fibres and improve muscle flexibility.

BTEC – End of Unit Test (Muscluar System) 5 6

1. Label the Muscles 1-9 in the diagram. (10)
1 ____________________________
2 ____________________________
3 ____________________________ 1
7
4 ____________________________
2
5 ____________________________ 8
3 9
6 ____________________________
7 ____________________________
8 ____________________________ 10
4
9 ____________________________
10 ____________________________

2. Name the three types of muscle and give an example of where they can be found in
the body? (3)
____________________________________________________________________
____________________________________________________________________
_________________________________________________________________

3. Fill in the table below naming the muscle and its function? (7)

Muscle Function
Bicep

Flexes the knee

Gastrocnemius

Extends the hip

Abdominals

Lateral flexion of the trunk

Supinators

4. Fill in the table below filling in the missing antagonist pair (4)
 Antagonistic Muscle Pairs

Bicep

Gastrocnemius

Hip Flexors

Hamstring

5. Fill in the missing information below? (6)

Joint Action:
_____________________
Agonist:
_____________________
Antagonist:
_____________________

Joint Action: Joint Action:

_____________________ _____________________
Agonist: Agonist:
_____________________ _____________________
Antagonist: Antagonist:
_____________________ _____________________

6. What muscle is contracting to straighten the knee

and kick the ball? (1)
_______________________________

7. Two muscle work together to create flexion of

the hip joint. What muscle is the agonist and
which is the antagonist? (2)

Agonist = _____________________
Antagonist = __________________
8. Usain bolt is a sprinter, what type of muscle fibres are required for his event. Give
three reasons why they are suitable? (3)
___________________________________
___________________________________
___________________________________
___________________________________

9. Christine Ohuruogu is a 400m runner, what of

muscle fibre type is most suitable for this event
give three reasons why they are important? (3)
______________________________________
______________________________________
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10. Mo Farah is an Olympic gold medallist in the 10,000m. Evaluate the importance of
all three muscle fibre types during a 10,000m race? (5)
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11. Muscles contract in different ways, describe
and explain how the biceps are contracting in
the pictures? (6)
Holding the weight: ___________________________
________________________________________
Downwards phase: ______________________________
________________________________________
Upwards phase: ___________________________
________________________________________ Holding Downwards Upwards
the weight phase phase

12. Describe an isometric muscular contraction and give a sporting situation when you
would see one? (3)
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________________________________________________________________

13. Explain the difference between a synergist and a fixator? (2)

___________________________________________________________________
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14. Warming up is an important aspect of any sports or training session, explain the
responses to the muscular system when warming up? (5)
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15. Training over a long period of time will allow your body’s muscular system to change
and adapt. Evaluate how your muscular system would adapt to anaerobic exercise
such as sprint training? (8)
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16. Explain how age affects the muscular system? (2)

___________________________________________________________________
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17. John was playing a rugby match and got cramp in his
gastrocnemius with 10 minutes to go, explain what
cramp is and how it could have been caused? (2)
____________________________________________
____________________________________________
____________________________________________
18. Explain how the musculo-skeletal systems work together to create movement? (8)
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Self-Assessment
 You are now going to assess your work
 Fill in any incorrect answers in Green pen
 Give yourself a score below

80
Self-Assessment
Write a short post it note on your
knowledge of the muscular system.
What are your strengths and what
are your weaknesses?

Post it