📘 Study Notes: Section 1 & 2 (SMSC226)
Section 1: Muscle Length and Force Applications in
Exercise
🔹 1.1 Working of Muscles
• Muscles contract via motor neurons (motor units).
• All-or-none principle: fibres within a motor unit contract fully or not at all.
🔹 1.2 Types of Muscle Contractions
1. Concentric – muscle shortens, force > resistance (e.g., lifting a dumbbell).
2. Eccentric – muscle lengthens, force < resistance (e.g., lowering a dumbbell slowly).
3. Isometric – no change in length, force = resistance (e.g., holding a plank).
🔹 1.3 Muscle Relationships
1. Length-tension relationship
o Optimal force when muscle length is 100–130% of resting length.
o Too short/long → reduced active tension.
o Total tension = active + passive tension.
2. Force-velocity relationship
o Concentric: ↑ load → ↓ velocity.
o Eccentric: ↑ load → ↑ lengthening speed.
o Isometric = zero velocity.
3. Stretch-shortening cycle
o Rapid eccentric → concentric = ↑ force output.
o Uses elastic energy + reflexes (muscle spindle, GTO).
o Basis for plyometric training.
✅ Key Exam Points
• Be able to define concentric/eccentric/isometric.
• Know how to explain & sketch length-tension and force-velocity curves.
• Understand why plyometrics work (stretch-shortening cycle).
Section 2: Muscular Control Formula, Movement &
Assessment
🔹 2.1 Roles of Muscles
• Agonist = prime mover.
• Antagonist = opposes agonist.
• Synergist = assists agonist.
• Neutraliser = cancels unwanted movement.
• Stabiliser (fixator) = prevents unwanted movement, maintains posture.
• Coactivation = agonist + antagonist contract together (↑ stability, control).
🔹 2.2 Muscles at Major Joints
Shoulder girdle (scapula):
• Movements: elevation, depression, protraction, retraction, upward rotation, downward
rotation.
• Key muscles: trapezius (upper, middle, lower), rhomboids, levator scapulae, serratus
anterior, pectoralis minor.
Shoulder joint (glenohumeral):
• Movements: flexion, extension, abduction, adduction, int. & ext. rotation, horizontal
adduction/abduction.
• Key muscles: deltoids, pec major, lats, teres major/minor, supraspinatus,
infraspinatus, subscapularis, coracobrachialis.
Hip & pelvis:
• Movements: flexion, extension, ab/adduction, int./ext. rotation, pelvic tilts.
• Key muscles: iliopsoas, rectus femoris, sartorius, gluteals, hamstrings, adductors,
TFL.
Knee:
• Movements: flexion, extension, internal/external rotation.
• Key muscles: quadriceps (extension), hamstrings (flexion), popliteus (int. rotation),
biceps femoris (ext. rotation).
🔹 2.3 Muscle Control Formula (6 steps)
1. Identify joint movement (e.g., flexion).
2. Identify effect of external force (e.g., gravity).
3. Identify type of contraction (concentric, eccentric, isometric).
4. Identify plane of movement (sagittal, frontal, transverse) + axis of rotation.
5. Identify which side of joint muscles are shortening/lengthening.
6. Combine info to name the active muscles.
🔹 Movement Efficiency vs Economy
• Efficiency = how much mechanical work is produced per energy used.
• Economy = how little energy is used for a task.
• Inefficiencies come from:
o coactivation,
o jerky movements,
o large centre of gravity excursions,
o extraneous/unnecessary movements,
o isometric contractions (if excessive).
📑 Quick Revision Sheet
• All-or-none law
• Concentric / Eccentric / Isometric definitions
• Length-tension → optimal at ~100–130%
• Force-velocity → inverse relationship
• Stretch-shortening cycle → plyometrics
• Agonist / Antagonist / Synergist / Stabiliser / Neutraliser / Coactivation
• Shoulder girdle muscles (traps, serratus anterior, rhomboids, levator scapulae, pec
minor)
• Shoulder joint muscles (deltoids, pec major, lats, teres, rotator cuff)
• Hip/Knee muscles (quads, hams, glutes, adductors, iliopsoas, TFL, popliteus)
• Muscle control formula steps (6)
