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Strength Training and Conditioning - Handout
Strength Training and Conditioning - Handout
Anatomical Positions
Skeletal muscles
● Acts on the skeleton
● Under voluntary control
● Plays a key role in numerous
activities such as maintenance of
posture, locomotion, speech, and
Supination Pronation respiration
Anatomical Planes
1. Frontal Plane
● divides the body into into
anterior and posterior
● Where lateral movements
occur
2. Sagittal Plane ● Muscles are attached to the bone
● divides the body into left on either side of the joint
and right ● Origin: proximal attachment of the
● In which forward and muscle
backward movements occur ● Insertion: distal attachment of the
3. Transverse plane muscle
● Divides the body into ● Tendons: connective tissue which
superior and inferior parts connects the muscle to the bone
● In which rotational
movements occur
● Perimysium: another connective
tissue layer that surrounds a
fascicle
○ Each perimysium contains
blood vessels and nerves
that supply the individual
muscle fibers
○ The fascicles are joined
together to form the muscle
● Epimysium: connective tissue
● Agonist: “prime movers” or the sheath that surrounds the muscle
flexor muscle ○ At the end of the muscle, the
● Antagonist: muscles that acts connective tissue layers
opposite of the agonist; extensor come together to form a
muscle tendon, which attaches the
● Synergist: “secondary movers” muscle to the skeleton
● Myotendinous junction: a
specialized region of the tendon
Muscle Action where the ends of the muscle fibers
● Isometric action: a muscle exerted interdigitate with the tendon for
tension while maintaining a the transmission of the force of
constant length contraction of the muscle to the
● Concentric action: a muscle exerts tendon to effect movement of the
tension while it is shortening skeletal muscle
● Eccentric action: a muscle exerts
tension while it is lengthening Microstructure of the Skeletal muscle
2. Glycolysis
● Involves the breakdown of
glucose or glycogen to form
BIOENERGETICS 2 molecules of pyruvate or
lactate
Anaerobic System ● It is an anaerobic pathway
● Without oxygen used to transfer bond
energy from glucose to
1. Phosphagen / ATP-PC system rejoin Pi to ADP
● The donation of a phosphate ● This occurs in the
group and its bond energy sarcoplasm of the muscle
from PC to ADP to form ATP cell
● The reaction is catalyzed by ● It produces a net gain of 2
the enzyme creatine kinase molecules of ATP and 2
● Muscle cells store only molecules of pyruvate or
small amounts of PC thus, lactate per glucose molecule
the total amount of ATP that
can be formed via this
reaction is limited.
final hydrogen
acceptor at the end
of the electron
transport chain
○ Entry into the citric
acid cycle requires
the formation of
acetyl-CoA which can
be formed from the
breakdown of
carbohydrates, fats,
or proteins.
○ Each turn of the
citric acid produces
2 ATP molecules
directly and 2 CO2
molecules
Aerobic System
● Occurs inside the mitochondria
● Oxidative phosphorylation
● Involves the interaction of two
cooperating metabolic pathways
1. Citric acid cycle (Krebs
cycle)
○ Its function is to
complete the
oxidation (hydrogen
removal) of
carbohydrates, fats,
or proteins using
NAD+ and FAD as
hydrogen (energy)
carriers 2. Electron transport chain
○ Hydrogen contains (ETC)
the energy in the ○ Molecules within the
food molecules that ETC function to
can be used in to pump H+ from the
reform ADP + PI to mitochondrial matrix
reform ATP into the
○ Oxygen does not intermembrane
participate in this space
reaction but it is the
○ This results in an
increased
concentration of H+
ions in the
intermembrane
space and therefore
a large H+ gradient
between the
intermembrane
space and the matrix
of the mitochondria
○ The movement of H+
through the ATP
synthase provides
the energy required
to produce ATP
○ Oxygen is the
ultimate electron
acceptor in the ETC
because oxygen has
a high capacity to
accept electrons and
it allows the ETC and
oxidative
phosphorylation to
continue
○ ETC produces ATP
and water