Muscles.
For this section of the Fitness Unit, we are going
to learn the major muscles:
Listed below are the muscles we will learn:
Front view:
Back view:
-Deltoids
-Biceps Brachii
-Pectoralis Major
-Rectus Abdominus
-Quadriceps Group
-Trapezius
-Latissimus Dorsi
-Triceps Brachii
-Hamstrings
-Gastrocnemius
-Gluteus Maximus
Muscles (Anterior)
Deltoid.
Definition: The Deltoid allows the
shoulder to move in many different
directions.
Function: The Deltoid has three
movements/functions. The Deltoid flexes
(decreased angle of the joint) , abducts
(makes arm move away from center of the
body) and extends (increased angle of the
join) the arm.
Exercises: -Front Dumbbell raises.
-Seated lateral raises.
-Alternate dumbbell press
-Military press
Pectoralis Major
Descripion: The Pectoralis Major is the
“meaty” part of the chest that helps provide
power when doing push-up etc.
Function: The Pectoralis Major serves to
adduct (bring closer to the center of the
body) and flex the shoulder joint.
Exercises: -Bench Press
-Incline Press
-Dumbbell Pullover
-Cable Crossover
-Dumbbell Fly
Biceps Brachii
Description: The Biceps Brachii is the
most recognized muscle of the body.
Function: The Biceps Brachii works
with the Triceps to bend or extend the
elbow.
Exercises: -Dumbbell Curl
-Barbell Curl
-Concentration Curl
-Preacher Curl
Rectus Abdominus
Function: The Rectus Abdoninus
will allow you to flex and rotate
your upper body. The Rectus
Abdoninus muscles are important
in maintaining good posture.
Exercises: -Crunches
-Elbow to knee
-Total Crunch
-Reverse Curls
Quadriceps
Function: The Quadriceps are also
known as the “Quads”. Their roll is
to extend the knee.
Location: The Quadriceps are
situated between the knee and the
hip, in front of the leg.
Exercises: -Squat
-Leg Extentions
-Lunge
-Leg Press
-Front Squat
Muscles (Posterior)
Trapezius
Function: The Trapezius raises and
lowers the shoulders and extends the
neck.
Location: The Trapezius or “Traps”,
go from the base of the skull, down
the vertebral column to the scapula.
Exercises: -Shoulder Shrug
-Upright Row
-Military Press
-Dumbbell Press
Triceps Brachii
Function: The “Triceps Brachii” role
is to extend the elbow.
Location: The “Triceps Brachii” is
on the back of the upper arm. It
attaches on the scapula and down to
the humerus.
Exercises: - Tricep Press Down.
-Lying or StandingTriceps
Extension
-Overhead Press
Latissimus Dorsi
Location: The “Latissimus Dorsi”
or “Lats” extends from your
lower and middle vertebrae to
your upper arm.
Function: The “Latissimus Dorsi”
adducts (bring closer to the center
of the body) and extends the
arms.
Exercises: -Wide Grip Pull Down
-Bent Over Row
-Seated Pully Row
Gluteus Maximus
Function: The “Gluteus Maximus”
or “Glutes” role is to extend and
outwardly rotate hip, and extend
the trunk.
Exercises: -Squats
-Lunges
-Leg Press
-Front Squats
Hamstrings
Location: The “Hamstrings” or the
“Hams” are found on the back of the
leg, between the knee and the hip.
Function: The “Hamstrings” flex and
extend the knee, which are important in
walking/running.
Exercises: -Lunges
-Leg Curls
-Leg Extentions.
Gastrocnemius
Function: The “Gastrocnemius” are
also known as the “Calves” and is a
small but extremely strong muscle.
It’s primary role is to “plantar flex”
or stand on the tip of your toes.
Location: The “Gastrocnemius” is
situated in the back of the leg,
between the knee and the ankle.
Exercises: -Seated Toe Raises.
-Standing Toe Raises.