PEER FITNESS TRAINER MUSCLE GROUPS www.getbodysmart.com www.exrx.net Abdominal Muscles Rectus Abdominis Primary Function: flexion and lateral flexion of the trunk Exercises: bent-knee sit-ups, partial curl-ups, good posture, pelvic tilts Obliques (External & Internal) Primary Function: lateral flexion of the trunk Exercises: twisting bent-knee sit-ups (rotation opposite for external and rotation same for internal) and curl ups Transversus Abdominis (not shown) Primary Function: compresses abdomen Exercises: no motor function
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PEER FITNESS TRAINER MUSCLE GROUPS
www.getbodysmart.com
www.exrx.net Abdominal Muscles
Rectus Abdominis Primary Function: flexion and lateral flexion of the trunk Exercises: bent-knee sit-ups, partial curl-ups, good posture, pelvic tilts
Obliques (External & Internal) Primary Function: lateral flexion of the trunk Exercises: twisting bent-knee sit-ups (rotation opposite for external and rotation
same for internal) and curl ups Transversus Abdominis (not shown) Primary Function: compresses abdomen Exercises: no motor function
PEER FITNESS TRAINER MUSCLE GROUPS
Erector Spinae
The Erector Spinae consists of three (3) main muscles:
1. Iliocastalis 2. Longissimus 3. Spinalis
Primary Function: extension of trunk Exercises: squat, deadlift, prone back extension, good standing posture
PEER FITNESS TRAINER MUSCLE GROUPS
Pectoralis Major
Clavicular Head (Upper Chest) Sternal Head (Lower Chest)
Primary Function: flexion, adduction, internal rotation at the shoulder Exercises: push-ups, pull-ups, incline bench press, regular bench press, climbing a
rope, all types of throwing, tennis serve Pectoralis Minor
Primary Function: abduction, downward rotation, and depression of the scapula at the
extension/external rotation (posterior) Exercises: lateral “butterfly” (abduction) exercises with dumbbells Note: anterior deltoid has similar functions to pectoralis major
PEER FITNESS TRAINER MUSCLE GROUPS
Trapezius
Upper Fibers Middle Fibers Lower Fibers
Primary Function: elevation of scapula (upper), adduction of scapula (middle), depression of scapula (lower)
Exercises: upright rowing, shoulder shrugs with resistance Levator Scapulae
Primary Function: elevation of scapula Exercises: shoulder shrugs with resistance Note: the levator scapulae holds the scapula against the trunk.
PEER FITNESS TRAINER MUSCLE GROUPS
Rhomboids (Major & Minor)
Primary Function: adduction and elevation of scapula Exercises: chin-ups, supported dumbbell bent-over rows Note: The Rhomboids holds the scapula against the thoracic wall.
Primary Function: extension (extended hip for rectus femoris and flexed hip for vasti) Exercises: cycling, leg press, squat, vertical jumping, stair climbing, jumping rope,
plyometrics
PEER FITNESS TRAINER MUSCLE GROUPS
Hamstrings
The hamstrings consist of three (3) main muscles:
1. Biceps Femoris, Long (1) & Short Head (2) 2. Semitendinosus (3) 3. Semimembranosus (4)
Primary Function: flexion and external rotation (biceps femoris) and flexion and internal
rotation (semitendinosus and semimembranosus) Exercises: jumping rope, hamstring curls with knee in external rotation (biceps
femoris) and internal rotation (semitendinosus and semimembranosus) Note: Hamstring inflexibility is common in modern society. This may be
explained by the principles of detraining (aka "use it or lose it"). Except in some cultures, we rarely keep the hamstring limber by sitting on the ground, bending over regularly, etc. as our ancestors had.
Primary Function: flexion and internal rotation of lower extremities (sartoris, gracilis) and
adduction of the hip (adductors) Exercises: side-lying leg raises, resistance adduction exercises
PEER FITNESS TRAINER MUSCLE GROUPS
Glutes
Maximus Medius Minimus
Primary Function: extension and external rotation of the hip (maximus) and abduction of
the hip (medius and minimus) Exercises: cycling, plyometrics, jumping rope, stair-climbing (maximus), side-lying
leg aises, walking and running (medius and minimus) Note: the medius and minimus steady the pelvis so it does not sag when
opposite side is not supported with leg.
PEER FITNESS TRAINER MUSCLE GROUPS
Hip
Tensor Fascia Latae
Iliotibial Band (lateral leg, not shown) Primary Function: hip flexion, abduction, & transverse adduction; tends to internally rotates
hip during flexion Exercises: lunges, step-ups, lever-seated hip abduction Note: Increased risk of lateral knee injury during knee extension activities. In
runners, Iliotibial band friction syndrome (ITBFS) is a cause of diffuse tenderness over the lateral knee. While weight bearing during knee flexion, the Tensor Fascia Latea contracts to assist the other hip abductors stabilize the pelvis from lateral movement and the Gluteus Maximus extends the hip for forward locomotion. Both the Tensor Fascia Latea and the Gluteus Maxiums can place tension on the Iliotibial tract which produces repetitive friction on the lateral epicondyle.
Iliopsoas (iliacus & psoas major/minor)
Primary Function: hip flexion, external spinal rotation at the hip Exercises: straight-leg sit-ups, running with knees lifted high, leg raises
Primary Function: extension of the wrist (extensors) and flexion of the wrist (flexors) Exercises: “reverse” wrist curls, tennis (extensors) and wrist curls with resistance,
grip strengthening exercises for humerus, baseball, racquetball, softball (flexors)