Mark Gian D Perez

BSND 1102

R L Arm (Biceps) Description

Circumference
SET 1 20 20 32 On the given weight
of 1 kg i didn’t excert
any effort lifting the
weight the weight is
easy to execute the
curl is in the stable
position, the
appearance of arm
and muscle’s didn’t
change that much
SET 2 20 20 32 On the given weight
of 3 kg i didn’t excert
any effort also the
weight the weight is
easy to execute the
curl is in the stable
position, the
appearance of arm
and muscle’s didn’t
change that much
SET 3 20 20 33 On the given weight
of 5 kg i didn’t excert
any effort lifting the
weight on the first 12
reps but after the 14
reps I started to
struggle a little bit
due to fatigue though
I can still execute the
task on the stable
position, the
appearance of arm
increases due to
pupm
 Performance Test Description
Wall Sit 60 sec The task was quite
challenging but still i was
able to execute the maximum
repetition, the first 30 sec ill
was able to hold my postion
but within 35 sec I
experienced difficulty
holding my position, I exerted
medium effort
Eccentric Squat 30 reps In terms of difficulty I would
say It was pretty hard to
execute due to also to muscle
fatigue, I was able to exert a
minimal effort, the last 5 reps,
overall I was still able to
execute in its proper form.
Concentric 30 reps In terms of difficulty It ranges
Squat from moderate easy I was
able to execute the 30 reps
without exerting any effort,
overall the stability is still
intact.

1. Identify and illustrate the muscles and bone structures involved in each task performed.
Biceps Curl
 Wall Sit, Eccentric, Concetric squat muscle involved

2. Briefly
describe the functions of the involved anatomical parts.

Biceps curl:
 Muscle involved
 Long Head- The major muscle stabilizes the humeral head in the glenoid during
forceful elbow flexion and forearm lateral flexion.
 Short Head- Flexes and supinates the forearm at the elbow
 Brachialis- Provides flexion of the elbow at all physiologic positions and is
considered a "purse flexor" of the forearm at the elbow.
 Brachioradials- Flexes the forearm at the elbow. Depending on the position of the
hand during the flexion, the brachioradialis can tend to move the hand to neutral.
 Bone Structure
 Humerus- Serves as an attachment to 13 muscles which contribute to the
movements of the hand and elbow, and therefore the function of the upper limb.
 Ulna- Assists in pronation and supination of the forearm and hand.
 Radius- Allows the forearm and hand to pronate and supinate, flex and extend at
the elbow, and adduct, abduct, extend, flex, and circumduct the wrist.
 Wall sit (Quadriceps, Hamstring, Glutes, Calves)
Eccentric Squat (Quadriceps and Glutes focused)
Concentric Squat (Quadriceps, Hamstring, Glutes focused)
 Muscle involved
 Quadriceps- Your quadriceps femoris are a collection of muscles in the front of
your thigh. They contain more mass than any other muscle group in your body
combined. Your quads are used for a variety of actions such as kicking, running,
jumping, and walking.
 Hamstring- The hamstring muscles are responsible for hip and knee movements
in walking, squatting, bending your knees, and tilting your pelvis.
 Glutes- Help stabilize the upper body and pelvis, aid in locomotion, and extend
the hip.
 Calves- The muscle is located behind your shin bone in the back of your lower
leg. It actually consists of three muscles. The muscles work together to allow you
to walk, run, jump, stand on your toes, and flex your foot.
 Bones Structure
 Femur- The femur serves various functions, including bearing the weight of your
body as you stand and move. You are being stabilized as you walk. Connecting
your hips and knees' muscles, tendons, and ligaments to the rest of your body.
 Patella- Improve the effective extension capacity of the quadriceps muscle by
increasing the moment arm of the patellar ligament
 Tibia- Main function in the leg is to bear weight with the medial aspect of the
tibia bearing the majority of the weight load.
 Fibula- Main function is to combine with the tibia and provide stability to the
ankle joint.

3. Expound the muscle physiology behind the bicep curls performed.

When the muscle fibers create tension against a resistance, the muscle contracts. During a
biceps curl, your biceps muscle contracts both concentrically and eccentrically. The
biceps muscle creates enough force to overcome the external resistance when you curl the
weight up. The muscle fibers shorten during this period of concentric contraction, tugging
on the elbow joint and raising your forearm. When you lower the weight, the muscle
fibers do not create enough force to overcome the external resistance. The fibers lengthen
during this eccentric phase to control the descent of the weight.
 4. Identify and elucidate the factors affecting muscle contraction during bicep curls.
The amount of tension produced in a muscle contraction depends on two factors: the
number of muscle fibers activated, and the frequency of neural stimulation to the muscle
fibers. The weight play a major factor on the muscle contraction, the heavier the weight
the more muscle fibers needed to contract. Fatigue also play a major role itt can fatigue
deacreses the muscle performance due to lack of energy the muscle requires to function.

5. Explain the different muscle contractions in relation to the squat exercises.

A concentric contraction is a type of muscle activation that causes tension on your muscle
as it shortens. As your muscle shortens, it generates enough force to move an object. This
is the most popular type of muscle contraction. Aside from concentric contractions,
muscle contractions are classified into two types: eccentric and isometric.
Example: Concentric Squat

Eccentric- Eccentric contractions are lengthening movements of your muscles.your muscle fibers
are stretched under tension from a force greater than the muscle generates.
Example: Eccentric Squat
Isometric- Isometric movements are muscle contractions that do not cause your joints to move.
Your muscles are activated, but they are not required to lengthen or shorten. As a result,
isometric contractions generate force and tension without any movement through your joints.
Example: Wall Sit

6. From the different squat exercises you performed, what can be inferred?
Each indicated squat that has been performed demonstrates the varied muscular
contractions that occur on three different exercises such as Concentric, Eccentric, and
Isometric, along with proper form, which can affect how the muscle will be contracted
under tension.

7. Which muscle action is the best to perform for muscle hypertrophy? Substantiate your
answer.

Hypertrophy is defined as an increase in tissue mass because of an increase in cell size.

The best muscle action to perform muscle hypertrophy is concentric
contraction.Concentric contraction is a type of muscle activation that causes tension on
your muscle as it shortens. As your muscle shortens, it generates enough force to move
an object. Stimulating the cell increasing its growth inorder to perform the given tension.
 8. In relation to both tasks performed, how can physical activity be associated to one’s bone
density? Describe and expound on bone-muscle mass relationship.

Physical activity or Exercise works on bones much like it works on muscles it makes
them stronger. Exercise is important for building strong bones when we are younger, and
it is essential for maintaining bone strength when we are older. Because bone is living
tissue, it changes over time in response to the forces placed upon it. When you exercise
regularly, your bone adapts by building more bone and becoming denser.

8. How does the musculoskeletal physiology adapt to physical inactivity and aging?
Our body is designed to adapt to its given surrounding. It is designed to for the sake of its
survivability. Being physically active can help manage weight, reduce the risk of disease,
strengthen bones and muscles, and improve your ability to do everyday activities.But being
Physical inactive has a negative effect on our health. It can double the risk of cardiovascular
disease, diabetes, and obesity, as well as increase the risks of colon cancer, high blood
pressure, osteoporosis, lipid disorders, depression, and anxiety. With aging Muscles may
become rigid with age and may lose tone, even with regular exercise. Bones become more
brittle and may break more easily. Overall height decreases, which has negative effect
throughout our overall health.
9. How can nutrition impact both muscle mass and bones, anatomically and physiologically
speaking?
In short Nutrition is everything we get our nutrients from eating different variety of foods A
healthy diet throughout life promotes healthy outcomes, supports normal growth, development
and ageing, helps to maintain a healthy body weight, and reduces the risk of chronic disease
leading to overall health and well-being. Nutrition has a significant impact both for muscle mass
and bones especially Adequate dietary protein is essential in order to accumulate an adequate
bone and muscle mass during growth. For muscles to grow, they need both protein and exercise,
and the same is true also for bone. Dietary protein can also help slow down the rate of bone and
muscle loss that occurs as we get older. In short nutrition is the overall foundation for making
our system up and running without the proper nutritions our bodies won’t function well.