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Introduction
1. Structure and function of body systems
1.1 Musculoskeletal system
1.2 Neuromuscular system
1.3 Cardiovascular and respiratory system
2. Biomechanics of resistance exercise
3. Bioenergetics of exercise and training
4. Endocrine responses to resistance exercise
5. Adaptations to anaerobic training
6. Adaptations to aerobic endurance training
7. Age and sex differences in resistance exercise
8. Psychology of athletic preparation and performance
9. Sports nutrition
10. Nutrition strategies for maximizing performance
11. Performance-enhancing substances and methods
12. Principles of test selection and administration
13. Administration, scoring, and interpretation of selected tests
14. Warm-up and flexibility training
15. Exercise technique for free weight and machine training
16. Exercise technique for alternative modes and nontraditional implement training
17. Program design for resistance training
18. Program design and technique for plyometric training
19. Program design and technique for speed and agility training
20. Program design and technique for aerobic endurance training
21. Periodization
22. Rehabilitation and reconditioning
23. Facility design, layout, and organization
24. Facility policies, procedures, and legal issues
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1.1 Musculoskeletal system
Achievable CSCS
1. Structure and function of body systems

Musculoskeletal system

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The musculoskeletal system provides the body’s structural framework. It includes bones, joints, muscles, and connective tissues.

The skeleton

  • Structure: The human skeleton consists of 206 bones divided into two main groups:
    • Axial skeleton: Includes the skull, vertebral column, and rib cage.
    • Appendicular skeleton: Includes the shoulder girdle, pelvic girdle, arms, and legs.
  • Functions:
    • Provides support and structure to the body.
    • Protects vital organs like the brain, heart, and lungs.
    • Serves as a system of levers for movement.
    • Acts as a mineral reservoir, especially for calcium and phosphorus.
    • Serves as the site of blood cell formation (haematopoiesis).

Joints

  • Joints are the points where two or more bones meet. They allow movement and flexibility and are classified as:
Type Examples Movement allowed
Fibrous joints Sutures in the skull Minimal
Cartilaginous joints Intervertebral disks Limited
Synovial joints Elbow, knee Considerable (multi-axial motion)
Skeleton
Skeleton
Joints
Joints

In synovial joints, the articulating bone ends are covered with smooth hyaline cartilage. The entire joint is enclosed in a capsule that contains synovial fluid.

  • Synovial joint features:
    • Reduces friction and supports movement.
    • Types include hinge joints (e.g., elbow) and ball-and-socket joints (e.g., hip).

Joints facilitate movement by rotating around axes. They can also be classified by the number of movement directions:

  • Uniaxial joints: Rotate about one axis (e.g., elbow). The knee, often called a hinge joint, has a changing axis of rotation throughout its range of motion.
  • Biaxial joints: Allow movement about two perpendicular axes (e.g., ankle, wrist).
  • Multiaxial joints: Permit movement about three perpendicular axes (e.g., shoulder, hip).

The vertebral column consists of:

  • 7 cervical vertebrae: Neck region.
  • 12 thoracic vertebrae: Middle to upper back.
  • 5 lumbar vertebrae: Lower back.
  • 5 sacral vertebrae: Fused to form the rear pelvis.
  • 3-5 coccygeal vertebrae: Vestigial tail extending from the pelvis.
  • Intervertebral discs: Fibrocartilaginous structures located between vertebrae that provide cushioning and shock absorption.

Skeletal musculature

The musculoskeletal system also includes over 430 skeletal muscles. Each muscle contributes to movement by attaching to bones via tendons. When a muscle contracts, it generates a pulling force that is transmitted to bones through the body’s system of levers.

Muscle
Muscle

Muscle structure and function

  • Tendon attachment: Tendons connect muscles to the periosteum (a connective tissue covering bones). When the muscle contracts, it pulls on the tendon, which pulls on the bone.

    • Limb muscles attachments: Proximal (closer to the trunk) and distal (farther from the trunk); referred to as origin and insertion, respectively.
    • Trunk muscles attachments: Superior (closer to the head) and inferior (closer to the feet); also described as origin and insertion.
  • Muscle fibers: Long, cylindrical cells (50-100 µm in diameter) with multiple nuclei located at the periphery. Under magnification, they appear striated. Fibers are organized into bundles (fasciculi) surrounded by perimysium, and individual fibers are encased in endomysium.

  • Connective tissue layers: Epimysium, perimysium, and endomysium are continuous with the tendon. This continuity allows force from muscle contraction to transmit to the attached bone.

  • Neuromuscular junction (NMJ): The junction where a motor neuron communicates with muscle fibers. Each muscle fiber has one NMJ, but a motor neuron may innervate multiple fibers, forming a motor unit. When activated, all fibers in a motor unit contract simultaneously.

  • The sarcoplasm: Contains contractile proteins (actin and myosin), glycogen, fat particles, enzymes, mitochondria, and the sarcoplasmic reticulum (SR).

    • T-tubules: Extensions of the sarcolemma that transmit action potentials deep into the muscle fiber. This helps synchronize contraction by triggering calcium release from the SR.
  • Myofibrils and sarcomeres: Myofibrils dominate the sarcoplasm and are made of repeating sarcomeres, the smallest contractile units of muscle.

    • Myosin (thick filament): Contains globular heads, hinge points, and fibrous tails, forming cross-bridges with actin.
    • Actin (thin filament): Arranged in a double helix and anchored at Z-lines.
    • Sarcomere structure: Actin and myosin are organized longitudinally. Myosin anchors at the M-line (center of the H-zone), while actin attaches at Z-lines. Each sarcomere averages 2.5 µm in length.
  • Filament arrangement: Six actin filaments surround each myosin filament, and each actin filament is surrounded by three myosin filaments. This arrangement supports efficient interaction during contraction.

  • Epimysium: A connective tissue encasing the muscle.

  • Muscle fiber: Contains many nuclei and is encased by the sarcolemma.

  • Fasciculi: Bundles of muscle fibers encased by the perimysium.

Muscle fiber
Muscle fiber
Layer Encases Purpose
Epimysium Entire muscle Provides overall structural integrity
Perimysium Muscle fascicles Groups fibers for effective contraction
Endomysium Individual fibers Maintains alignment of each muscle fiber
Neuromuscular junction
Neuromuscular junction

Muscle contraction mechanisms

The sliding filament theory explains muscle contraction by describing how actin and myosin interact within a sarcomere. During contraction, the filaments slide past each other, which shortens the sarcomere and generates force.

Sarcomere
Sarcomere
Sliding filament theory
Sliding filament theory

Structure of a sarcomere

Key components:

  • Z-Line: Marks the boundary of each sarcomere.
  • M-Line: Located in the center of the sarcomere, where myosin filaments anchor.
  • H-Zone: Region containing only myosin filaments; decreases during contraction.
  • I-Band: Area containing only actin filaments; also shortens during contraction.
  • A-Band: Length of the myosin filaments; remains constant during contraction.
Region Contains Changes during contraction
Z-Line Actin attachment Moves closer together
M-Line Myosin attachment Remains unchanged
H-Zone Myosin only Decreases
I-Band Actin only Shortens
A-Band Myosin length Unchanged

Phases of muscle contraction

  1. Resting phase:
    • Actin and myosin are not interacting; calcium ions are stored in the sarcoplasmic reticulum.
  2. Excitation-contraction coupling phase:
    • Calcium binds to troponin, causing a shift in tropomyosin and exposing actin-binding sites for myosin crossbridges.
  3. Contraction phase:
    • Myosin heads bind to actin, forming crossbridges. ATP hydrolysis provides energy for the power stroke, shortening the sarcomere.
  4. Recharge phase:
    • ATP is required to detach the myosin heads and reset for another cycle.
  5. Relaxation phase:
    • Calcium is pumped back into the sarcoplasmic reticulum, and the muscle returns to its resting state.
Phases of muscle contraction
Phases of muscle contraction

The skeleton

  • 206 bones: axial (skull, vertebral column, rib cage) and appendicular (limbs, girdles)
  • Functions: support, protection, movement levers, mineral storage, blood cell formation (haematopoiesis)

Joints

  • Connect bones; allow movement and flexibility
  • Types:
    • Fibrous (minimal movement, e.g., skull sutures)
    • Cartilaginous (limited movement, e.g., intervertebral disks)
    • Synovial (considerable movement, e.g., elbow, knee)
  • Synovial joint features: hyaline cartilage, synovial fluid, joint capsule
  • Movement classification:
    • Uniaxial (one axis, e.g., elbow)
    • Biaxial (two axes, e.g., wrist, ankle)
    • Multiaxial (three axes, e.g., shoulder, hip)

Vertebral column

  • 7 cervical, 12 thoracic, 5 lumbar, 5 fused sacral, 3-5 coccygeal vertebrae
  • Intervertebral discs: cushioning, shock absorption

Skeletal musculature

  • Over 430 skeletal muscles; attach to bones via tendons
  • Muscle contraction pulls on tendons, moving bones
  • Attachments:
    • Limbs: proximal (origin), distal (insertion)
    • Trunk: superior (origin), inferior (insertion)
  • Muscle fiber: long, multinucleated, striated, grouped into fasciculi
  • Connective tissue layers:
    • Epimysium (entire muscle)
    • Perimysium (fascicles)
    • Endomysium (individual fibers)
  • Neuromuscular junction: motor neuron communicates with muscle fibers; forms motor units

Muscle fiber structure

  • Sarcoplasm: contains actin, myosin, glycogen, mitochondria, sarcoplasmic reticulum (SR)
  • T-tubules: transmit action potentials, trigger calcium release from SR
  • Myofibrils: composed of repeating sarcomeres (contractile units)
  • Filament arrangement: 6 actin surround each myosin; 3 myosin surround each actin

Sarcomere structure

  • Z-Line: actin attachment, sarcomere boundary
  • M-Line: myosin attachment, center
  • H-Zone: myosin only, decreases during contraction
  • I-Band: actin only, shortens during contraction
  • A-Band: myosin length, remains unchanged

Muscle contraction mechanisms

  • Sliding filament theory: actin and myosin slide past each other, shortening sarcomere
  • Phases:
    • Resting: actin/myosin not interacting, Ca²⁺ in SR
    • Excitation-contraction coupling: Ca²⁺ binds troponin, exposes actin sites
    • Contraction: myosin binds actin, ATP powers power stroke
    • Recharge: ATP detaches myosin, resets cycle
    • Relaxation: Ca²⁺ pumped into SR, muscle relaxes

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Musculoskeletal system

The musculoskeletal system provides the body’s structural framework. It includes bones, joints, muscles, and connective tissues.

The skeleton

  • Structure: The human skeleton consists of 206 bones divided into two main groups:
    • Axial skeleton: Includes the skull, vertebral column, and rib cage.
    • Appendicular skeleton: Includes the shoulder girdle, pelvic girdle, arms, and legs.
  • Functions:
    • Provides support and structure to the body.
    • Protects vital organs like the brain, heart, and lungs.
    • Serves as a system of levers for movement.
    • Acts as a mineral reservoir, especially for calcium and phosphorus.
    • Serves as the site of blood cell formation (haematopoiesis).

Joints

  • Joints are the points where two or more bones meet. They allow movement and flexibility and are classified as:
Type Examples Movement allowed
Fibrous joints Sutures in the skull Minimal
Cartilaginous joints Intervertebral disks Limited
Synovial joints Elbow, knee Considerable (multi-axial motion)

In synovial joints, the articulating bone ends are covered with smooth hyaline cartilage. The entire joint is enclosed in a capsule that contains synovial fluid.

  • Synovial joint features:
    • Reduces friction and supports movement.
    • Types include hinge joints (e.g., elbow) and ball-and-socket joints (e.g., hip).

Joints facilitate movement by rotating around axes. They can also be classified by the number of movement directions:

  • Uniaxial joints: Rotate about one axis (e.g., elbow). The knee, often called a hinge joint, has a changing axis of rotation throughout its range of motion.
  • Biaxial joints: Allow movement about two perpendicular axes (e.g., ankle, wrist).
  • Multiaxial joints: Permit movement about three perpendicular axes (e.g., shoulder, hip).

The vertebral column consists of:

  • 7 cervical vertebrae: Neck region.
  • 12 thoracic vertebrae: Middle to upper back.
  • 5 lumbar vertebrae: Lower back.
  • 5 sacral vertebrae: Fused to form the rear pelvis.
  • 3-5 coccygeal vertebrae: Vestigial tail extending from the pelvis.
  • Intervertebral discs: Fibrocartilaginous structures located between vertebrae that provide cushioning and shock absorption.

Skeletal musculature

The musculoskeletal system also includes over 430 skeletal muscles. Each muscle contributes to movement by attaching to bones via tendons. When a muscle contracts, it generates a pulling force that is transmitted to bones through the body’s system of levers.

Muscle structure and function

  • Tendon attachment: Tendons connect muscles to the periosteum (a connective tissue covering bones). When the muscle contracts, it pulls on the tendon, which pulls on the bone.

    • Limb muscles attachments: Proximal (closer to the trunk) and distal (farther from the trunk); referred to as origin and insertion, respectively.
    • Trunk muscles attachments: Superior (closer to the head) and inferior (closer to the feet); also described as origin and insertion.
  • Muscle fibers: Long, cylindrical cells (50-100 µm in diameter) with multiple nuclei located at the periphery. Under magnification, they appear striated. Fibers are organized into bundles (fasciculi) surrounded by perimysium, and individual fibers are encased in endomysium.

  • Connective tissue layers: Epimysium, perimysium, and endomysium are continuous with the tendon. This continuity allows force from muscle contraction to transmit to the attached bone.

  • Neuromuscular junction (NMJ): The junction where a motor neuron communicates with muscle fibers. Each muscle fiber has one NMJ, but a motor neuron may innervate multiple fibers, forming a motor unit. When activated, all fibers in a motor unit contract simultaneously.

  • The sarcoplasm: Contains contractile proteins (actin and myosin), glycogen, fat particles, enzymes, mitochondria, and the sarcoplasmic reticulum (SR).

    • T-tubules: Extensions of the sarcolemma that transmit action potentials deep into the muscle fiber. This helps synchronize contraction by triggering calcium release from the SR.
  • Myofibrils and sarcomeres: Myofibrils dominate the sarcoplasm and are made of repeating sarcomeres, the smallest contractile units of muscle.

    • Myosin (thick filament): Contains globular heads, hinge points, and fibrous tails, forming cross-bridges with actin.
    • Actin (thin filament): Arranged in a double helix and anchored at Z-lines.
    • Sarcomere structure: Actin and myosin are organized longitudinally. Myosin anchors at the M-line (center of the H-zone), while actin attaches at Z-lines. Each sarcomere averages 2.5 µm in length.
  • Filament arrangement: Six actin filaments surround each myosin filament, and each actin filament is surrounded by three myosin filaments. This arrangement supports efficient interaction during contraction.

  • Epimysium: A connective tissue encasing the muscle.

  • Muscle fiber: Contains many nuclei and is encased by the sarcolemma.

  • Fasciculi: Bundles of muscle fibers encased by the perimysium.

Layer Encases Purpose
Epimysium Entire muscle Provides overall structural integrity
Perimysium Muscle fascicles Groups fibers for effective contraction
Endomysium Individual fibers Maintains alignment of each muscle fiber

Muscle contraction mechanisms

The sliding filament theory explains muscle contraction by describing how actin and myosin interact within a sarcomere. During contraction, the filaments slide past each other, which shortens the sarcomere and generates force.

Structure of a sarcomere

Key components:

  • Z-Line: Marks the boundary of each sarcomere.
  • M-Line: Located in the center of the sarcomere, where myosin filaments anchor.
  • H-Zone: Region containing only myosin filaments; decreases during contraction.
  • I-Band: Area containing only actin filaments; also shortens during contraction.
  • A-Band: Length of the myosin filaments; remains constant during contraction.
Region Contains Changes during contraction
Z-Line Actin attachment Moves closer together
M-Line Myosin attachment Remains unchanged
H-Zone Myosin only Decreases
I-Band Actin only Shortens
A-Band Myosin length Unchanged

Phases of muscle contraction

  1. Resting phase:
    • Actin and myosin are not interacting; calcium ions are stored in the sarcoplasmic reticulum.
  2. Excitation-contraction coupling phase:
    • Calcium binds to troponin, causing a shift in tropomyosin and exposing actin-binding sites for myosin crossbridges.
  3. Contraction phase:
    • Myosin heads bind to actin, forming crossbridges. ATP hydrolysis provides energy for the power stroke, shortening the sarcomere.
  4. Recharge phase:
    • ATP is required to detach the myosin heads and reset for another cycle.
  5. Relaxation phase:
    • Calcium is pumped back into the sarcoplasmic reticulum, and the muscle returns to its resting state.
Key points

The skeleton

  • 206 bones: axial (skull, vertebral column, rib cage) and appendicular (limbs, girdles)
  • Functions: support, protection, movement levers, mineral storage, blood cell formation (haematopoiesis)

Joints

  • Connect bones; allow movement and flexibility
  • Types:
    • Fibrous (minimal movement, e.g., skull sutures)
    • Cartilaginous (limited movement, e.g., intervertebral disks)
    • Synovial (considerable movement, e.g., elbow, knee)
  • Synovial joint features: hyaline cartilage, synovial fluid, joint capsule
  • Movement classification:
    • Uniaxial (one axis, e.g., elbow)
    • Biaxial (two axes, e.g., wrist, ankle)
    • Multiaxial (three axes, e.g., shoulder, hip)

Vertebral column

  • 7 cervical, 12 thoracic, 5 lumbar, 5 fused sacral, 3-5 coccygeal vertebrae
  • Intervertebral discs: cushioning, shock absorption

Skeletal musculature

  • Over 430 skeletal muscles; attach to bones via tendons
  • Muscle contraction pulls on tendons, moving bones
  • Attachments:
    • Limbs: proximal (origin), distal (insertion)
    • Trunk: superior (origin), inferior (insertion)
  • Muscle fiber: long, multinucleated, striated, grouped into fasciculi
  • Connective tissue layers:
    • Epimysium (entire muscle)
    • Perimysium (fascicles)
    • Endomysium (individual fibers)
  • Neuromuscular junction: motor neuron communicates with muscle fibers; forms motor units

Muscle fiber structure

  • Sarcoplasm: contains actin, myosin, glycogen, mitochondria, sarcoplasmic reticulum (SR)
  • T-tubules: transmit action potentials, trigger calcium release from SR
  • Myofibrils: composed of repeating sarcomeres (contractile units)
  • Filament arrangement: 6 actin surround each myosin; 3 myosin surround each actin

Sarcomere structure

  • Z-Line: actin attachment, sarcomere boundary
  • M-Line: myosin attachment, center
  • H-Zone: myosin only, decreases during contraction
  • I-Band: actin only, shortens during contraction
  • A-Band: myosin length, remains unchanged

Muscle contraction mechanisms

  • Sliding filament theory: actin and myosin slide past each other, shortening sarcomere
  • Phases:
    • Resting: actin/myosin not interacting, Ca²⁺ in SR
    • Excitation-contraction coupling: Ca²⁺ binds troponin, exposes actin sites
    • Contraction: myosin binds actin, ATP powers power stroke
    • Recharge: ATP detaches myosin, resets cycle
    • Relaxation: Ca²⁺ pumped into SR, muscle relaxes