Muscles.

For this section of the Fitness Unit, we are going For this section of the Fitness Unit, we are going to learn the major muscles:to learn the major muscles:

Listed below are the muscles we will learn:

Front view: Back view:--DeltoidsDeltoids - -TrapeziusTrapezius

--Biceps BrachiiBiceps Brachii - -Latissimus DorsiLatissimus Dorsi

--Pectoralis MajorPectoralis Major - -Triceps BrachiiTriceps Brachii

--Rectus AbdominusRectus Abdominus - -HamstringsHamstrings

--Quadriceps GroupQuadriceps Group - -GastrocnemiusGastrocnemius

--Gluteus MaximusGluteus 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 Pectoralis Major is the “meaty” part of the chest that helps provide power when doing push-up etc.

Function: The Pectoralis Major 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 BrachiiDescription: The Biceps Brachii Biceps Brachii is the is the

most recognized muscle of the body. most recognized muscle of the body.

Function: The Biceps Brachii Biceps Brachii works works with the Triceps to bend or extend the with the Triceps to bend or extend the elbow.elbow.

Exercises: -Exercises: -Dumbbell CurlDumbbell Curl

--Barbell CurlBarbell Curl

--Concentration CurlConcentration Curl

--Preacher CurlPreacher Curl

Rectus Abdominus

Function: The Rectus AbdoninusRectus Abdoninus will allow you to flex and rotate will allow you to flex and rotate your upper body. The your upper body. The Rectus Rectus AbdoninusAbdoninus muscles are important muscles are important in maintaining good posture.in maintaining good posture.

Exercises: Exercises: -Crunches-Crunches

--Elbow to kneeElbow to knee

--Total CrunchTotal Crunch

--Reverse CurlsReverse Curls

Quadriceps Function: The Quadriceps Quadriceps are also

known as the “QuadsQuads”. Their roll is to extend the knee.

Location: The Quadriceps 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 Trapezius raises and lowers the shoulders and extends the neck.

Location: The Trapezius Trapezius or “TrapsTraps”, 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 BrachiiTriceps Brachii” role is to extend the elbow.

Location: The “Triceps BrachiiTriceps Brachii” is on the back of the upper arm. It attaches on the scapula and down to the humerus.

Exercises: - Tricep Tricep Press Down.

-Lying or StandingTricepsTriceps Extension

-Overhead Press

Latissimus Dorsi

Location: The “Latissimus DorsiLatissimus Dorsi” or “LatsLats” ” extends from your lower and middle vertebrae to your upper arm.

Function: The “Latissimus DorsiLatissimus 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 Gluteus Maximus” or “GlutesGlutes” 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 “GastrocnemiusGastrocnemius” are also known as the “CalvesCalves” 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 “GastrocnemiusGastrocnemius” is situated in the back of the leg, between the knee and the ankle.

Exercises: -Seated Toe Raises.

-Standing Toe Raises.