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Muscles are pieces of soft tissue that help the body move, breathe, swallow, and stay alive. There are over 600 muscles in the human body, and they make up over 40% of our body weight. The three main types of muscles are skeletal, smooth, and cardiac. Skeletal muscles are attached to bones and allow movement. Smooth muscles are located in various internal structures, including the digestive tract, uterus, and blood vessels. Cardiac muscles are found in the walls of the heart and are responsible for pumping blood throughout the body. These muscles work together to enable various functions, from pumping blood to supporting movement and lifting heavy weights.
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What You'll Learn
Muscle types: skeletal, smooth, cardiac
The human body has three types of muscles: skeletal, smooth, and cardiac. Each type of muscle has a distinct structure and function.
Skeletal muscles are attached to bones and enable movement. They are also known as muscle fibres and are long and cylindrical. These muscles are under conscious control and are, therefore, referred to as voluntary muscles. Skeletal muscles are responsible for producing movement, maintaining body posture, controlling body temperature, and stabilizing joints. They make up about 35% of the body weight in humans.
Smooth muscles, on the other hand, are found in various internal structures such as the digestive tract, uterus, and blood vessels. They are arranged in layered sheets that contract in waves, and their movement occurs without conscious awareness, making them involuntary muscles. Smooth muscles handle some of the body's most important automatic functions, including blood pressure, circulation, and digestion. They are also responsible for specific tasks such as controlling the pupil's dilation and constriction and facilitating contractions during labour.
Cardiac muscle, also called myocardium, is found only in the heart. It is responsible for the contractility of the heart and the pumping action that circulates blood. The cardiac muscle, like skeletal muscle, is made up of sarcomeres, but unlike skeletal muscle, it is under involuntary control. The contractile forces of the cardiac muscle and the frequency of activation determine the cardiac output, which is defined as heart rate multiplied by stroke volume.
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Muscle functions: breathing, swallowing, lifting
The human body has about 600 muscles that fall into three main categories: skeletal, smooth, and cardiac. The brain, nerves, and skeletal muscles work together to enable movement, and this is known as the neuromuscular system. The neuromuscular system is responsible for various functions, including breathing, swallowing, and lifting.
Breathing is a fundamental process that involves the movement of air into and out of the lungs, facilitated by the diaphragm and other muscles. The diaphragm is a dome-shaped muscle that separates the chest cavity from the abdominal cavity. During inhalation, the diaphragm contracts and flattens, creating a larger space in the chest cavity and allowing air to flow into the lungs. Simultaneously, the external intercostal muscles between the ribs contract, expanding the rib cage and further facilitating inhalation. Exhalation occurs when the diaphragm relaxes and returns to its dome shape, reducing the volume of the chest cavity and pushing air out of the lungs. Additionally, the internal intercostal muscles assist in exhalation by pulling the ribs downward, decreasing the size of the rib cage.
Swallowing, or deglutition, is a complex process involving the coordination of various muscles and nerves. It can be divided into three distinct phases: the oral phase, the pharyngeal phase, and the oesophageal phase. During the oral phase, the posterior tongue rises to meet the soft palate, creating a seal that prevents the leakage of food or liquid into the nasal cavity. The tongue then propels the food bolus toward the oropharynx, marking the transition to the pharyngeal phase. This stage involves rapid muscle contractions to push the bolus through the upper oesophageal sphincter and into the oesophagus. Finally, during the oesophageal phase, peristalsis occurs, involving rhythmic contractions of the oesophageal muscles to transport the bolus towards the stomach.
Lifting heavy weights is another function facilitated by the neuromuscular system. Skeletal muscles, composed of specialised contractile tissues, enable voluntary movements such as lifting objects. The strength required for lifting weights is not solely dependent on muscle mass but also on the muscle's response to resistance exercise. When an individual engages in weight training, the muscles respond by laying down new neuromuscular patterns, resulting in increased strength. This adaptation occurs through the recruitment of additional muscle fibres and the optimisation of neurological patterning.
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Muscle groups: chest, leg, back
The human body has over 600 muscles, which are pieces of soft tissue that help us move, breathe, swallow, and stay alive. They are made of thousands of small fibres woven together, and they work with our bones, tendons, and ligaments to support our weight and enable movement.
Chest Muscle Group
The chest includes some of the most prominent muscles in the human body, which are constantly at work. The pectoralis major is the largest and strongest muscle in the chest, and its main function is to bring the arms closer to the body. It also assists with moving the shoulders and rotating the arms. The pectoralis minor lies beneath the pectoralis major and is integral to shoulder movement, especially shoulder rotation. The serratus anterior is a fan-shaped muscle that extends from the lower shoulder to the ribs and enables a long and strong reach.
Leg Muscle Group
The leg muscles help us move, carry weight, and support the body when standing. The upper leg includes the quadriceps and hamstrings, while the calf muscles in the lower leg help us move our feet. The anterior muscles in the front part of the lower leg help us lift and lower our foot and extend our toes. The lateral muscles run along the outside of the lower leg and stabilize the foot when walking or running. The posterior muscles in the back of the lower leg help us flex and point our toes, jump, run, and push off into a sprint.
Back Muscle Group
The back muscles help control posture, enable movement, and assist with breathing. They are divided into three groups: superficial (extrinsic) back muscles, intermediate back muscles, and intrinsic (deep) back muscles. The superficial back muscles are the ones closest to the surface, just under the skin, and they help move the shoulders. The latissimus dorsi (or "lats") are the largest muscles in the upper half of the body, starting below the shoulder blades and extending to the lower back. The levator scapulae are smaller muscles that start at the side of the neck and extend to the shoulder blades. The rhomboid muscles connect the shoulder blades to the spine. The trapezius muscles, or "traps", are also superficial back muscles. The intrinsic muscles are the deepest layer of back muscles, with subgroups that sit at different depths.
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Muscle movement: contraction, relaxation
The human body has about 600 muscles, with some sources placing the number at over 650. These muscles work together with bones to help us move. The three main types of muscle are skeletal, smooth, and cardiac. Skeletal muscles are attached to bones by tendons and are under our conscious control. They are also known as voluntary muscles. Smooth muscles, on the other hand, are involuntary muscles that work without our conscious awareness. They are located in various internal structures such as the digestive tract, uterus, blood vessels, urinary bladder, and intestines. Cardiac muscle makes up the heart and is also involuntary.
Muscle movement is achieved through contraction and relaxation. An individual muscle fibre is made up of blocks of proteins called myofibrils, which contain a specialised protein called myoglobin, as well as molecules that provide the oxygen and energy required for muscle contraction. Each myofibril contains filaments that fold together when given the signal to contract, shortening the length of the muscle fibre and, in turn, the entire muscle. This process is known as the sliding filament theory of muscle contraction.
The sliding filament theory describes a cycle of repetitive events that cause a thin filament to slide over a thick filament and generate tension in the muscle. This process is not uniform across the sarcomere, with the central position of the thick filaments being unstable. The thin filaments are pulled and slide past the thick filaments within the sarcomere, a process known as cross-bridge cycling or cross-bridge cycle. This movement is similar to the oars when an individual rows a boat. Each cycle requires energy, which is provided by ATP.
The contraction process begins with a signal from a motor neuron, which triggers chemical reactions that lead to the reorganisation of muscle fibres in a way that shortens the muscle. When the nervous system signal is no longer present, the chemical process reverses, and the muscle fibres rearrange again, causing the muscle to relax. This relaxation is a return of the muscle fibres to their low tension-generating state.
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Muscle health: diet, exercise, tests
Muscles are pieces of soft tissue that are found throughout the body and help us move, breathe, swallow and survive. They are made of thousands of small fibres woven together, which stretch and press against each other to move our organs and body. There are three types of muscle tissue in the body: skeletal, smooth and cardiac. Skeletal muscles support our weight and movement and are attached to bones by tendons. Cardiac muscle, or myocardium, makes up the middle layers of the heart.
Diet
A well-balanced diet is essential for muscle health. Consuming foods high in protein and low in saturated fat is ideal for muscle building. Some examples of protein-rich foods are kidney beans, chickpeas, tofu, pork tenderloin, beef, chicken, and various types of nuts such as peanuts and almonds. It is also beneficial to include healthy carbohydrates and fats in your diet, especially for athletes. Additionally, certain vitamins and minerals play a crucial role in muscle function and bone health. For instance, vitamin B12 is important for blood cell and nerve health, and calcium is essential for proper muscle function.
Exercise
Exercise and physical activity are crucial for muscle health. They help to improve muscle mass, strength, and regenerative capacity. Resistance exercises are particularly effective in increasing muscle mass and strength, while aerobic exercises enhance insulin sensitivity and mitochondrial capacity. Maintaining physical activity levels as we age can prevent age-related declines in skeletal muscle function and metabolism. Studies have shown that older individuals who remain physically active exhibit better preserved mitochondrial content, biogenesis, and electron transfer chain function.
Tests
Muscle testing, also known as applied kinesiology (AK) or manual muscle testing (MMT), is an alternative medicine practice. It claims to diagnose structural, muscular, chemical, and psychological conditions by assessing muscle strength. However, the scientific community has largely disproven and rejected AK as a diagnostic tool. Therefore, it is not recommended to rely solely on this technique for making important healthcare decisions.
It is important to note that muscle soreness or achiness is normal, especially after intense physical activity. However, if you experience constant muscle pain or soreness that persists for more than a week, it is advisable to consult a healthcare provider.
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Frequently asked questions
Muscles are pieces of soft tissue that help the body move, breathe, swallow and stay alive. They are made of thousands of small fibres woven together, which contract and relax to cause movement.
There are over 600 muscles in the human body. They make up over 40% of our body weight.
There are three types of muscles: skeletal, smooth and cardiac. Skeletal muscles are attached to bones and allow movement. Smooth muscles are located in various internal structures including the digestive tract, uterus and blood vessels. Cardiac muscles are found in the heart and are involuntary.
To keep your muscles healthy, it is important to stay active and eat a balanced diet with fruits, vegetables, whole grains, low-fat dairy and lean proteins.
