Major Major MuscleMuscle Groups Groups

http://www.faqs.org/health/images/uchr_01_img0105.jpg

DeltoidDeltoid

Forms the rounded contour Forms the rounded contour of the shoulderof the shoulder 3 Parts:3 Parts:

Front portionFront portion Middle PortionMiddle Portion Posterior PortionPosterior Portion

Movements:Movements: Middle Portion abducts the arm at the shoulderMiddle Portion abducts the arm at the shoulder Posterior portion laterally rotates and extends the Posterior portion laterally rotates and extends the

arm at the shoulder.arm at the shoulder.

http://www.gpc.edu/~jaliff/deltoid.gif

Deltoid MovementsDeltoid Movements

http://www.getbodysmart.com/ap/muscularsystem/armmuscles/posteriormuscles/deltoid/tutorial.html

How To Strengthen How To Strengthen Deltoid MusclesDeltoid Muscles

http://en.wikipedia.org/wiki/http://en.wikipedia.org/wiki/Image:Bench_press.gifImage:Bench_press.gif

http://en.wikipedia.org/wiki/http://en.wikipedia.org/wiki/Image:DumbbellLateralRaise.JPGImage:DumbbellLateralRaise.JPG

http://www.pro-weight-training.com/Big/http://www.pro-weight-training.com/Big/front_dumbell_raises%20copybig.jpgfront_dumbell_raises%20copybig.jpg

Bench PressBench Press

(to train front (to train front portion of portion of deltoid muscle)deltoid muscle)

Lateral Lateral Raises/Shoulder Raises/Shoulder FlyFly

(to train middle (to train middle portion of deltoid portion of deltoid muscle)muscle)

Inverse Lateral Inverse Lateral RaisesRaises

(to train (to train posterior posterior portion of portion of deltoid muscle)deltoid muscle)

PectoralisPectoralis

A thick muscleA thick muscle

that covers that covers

the anterior the anterior

(upper front) (upper front)

part of the chestpart of the chest

http://upload.wikimedia.org/wikipedia/commons/6/6c/Pectoralis_major.png

Pectoralis MovementPectoralis Movement

Types of movement:Types of movement: Transverse FlexionTransverse Flexion

moving the upper arm toward and across the chest with the moving the upper arm toward and across the chest with the elbows facing out to the sideselbows facing out to the sides

Transverse AbductionTransverse Abduction moving the upper arm away from the chest with the elbows facing moving the upper arm away from the chest with the elbows facing

down down InternalInternal

turning the upper arm inwardturning the upper arm inward AdductionAdduction

moving the upper arm down to the side toward the bodymoving the upper arm down to the side toward the body ExtensionExtension

moving the upper arm down to the rearmoving the upper arm down to the rear

How To Strengthen How To Strengthen Pectoralis MusclePectoralis Muscle

http://en.wikipedia.org/wiki/http://en.wikipedia.org/wiki/Image:Bench_press.gifImage:Bench_press.gif

http://www.myfit.ca/exercisedatabase/http://www.myfit.ca/exercisedatabase/images/dips.gifimages/dips.gif

Bench PressBench Press Press Up/Push Press Up/Push UpUp

DipDip

http://www.baseops.net/basictraining/pushup1.jpg

BicepBicep

muscle located on the muscle located on the

upper armupper arm Is tri-articulate, meaningIs tri-articulate, meaning

that it works across three jointsthat it works across three joints Shoulder jointShoulder joint Elbow jointElbow joint Proximinal-radioulnar jointProximinal-radioulnar joint

http://upload.wikimedia.org/wikipedia/commons/6/6c/biceps_brachii.png

Biceps MovementBiceps Movement

JointJoint Associated MovementAssociated Movement

ShoulderShoulder flexion (bringing arm flexion (bringing arm upward by a forward upward by a forward motion) motion)

ElbowElbow flexionflexion

Proximinal-radioulnarProximinal-radioulnar supination of the supination of the forearm (extended the forearm (extended the forearm, hand, and forearm, hand, and fingers)fingers)

How To Strengthen How To Strengthen Biceps MuscleBiceps Muscle Can be strengthened through resisted elbow flexion, aka a curling motionCan be strengthened through resisted elbow flexion, aka a curling motion

http://upload.wikimedia.org/wikipedia/commons/c/cc/http://upload.wikimedia.org/wikipedia/commons/c/cc/PreacherBenchBicepsCurl.JPGPreacherBenchBicepsCurl.JPG

http://www.beginnertriathlete.com/cms/articleimages/874/http://www.beginnertriathlete.com/cms/articleimages/874/Bicep-Curl-Cable-Straight2.jpgBicep-Curl-Cable-Straight2.jpg

Biceps curlBiceps curl Cable CurlCable Curl

Rectus AbdominisRectus Abdominis

extends from front of the ribs extends from front of the ribs to front of the pelvisto front of the pelvis Main job is to flex the spine Main job is to flex the spine forward forward

Well known “6-pack abs” comes from a Well known “6-pack abs” comes from a very strong rectus abdominusvery strong rectus abdominus

http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/reca.htm

Rectus Abdominis Rectus Abdominis MovementMovement

Major movement of the rectus abdominus Major movement of the rectus abdominus is flexion of the spineis flexion of the spine

http://www.getbodysmart.com/ap/muscularsystem/abdominalmuscles/rectusabdominis/tutorial.html

How To Strengthen the How To Strengthen the Rectus AbdominisRectus Abdominis

CrunchCrunch

External ObliquesExternal Obliques

three of them on each side of thethree of them on each side of the

rectus abdominusrectus abdominus allows the trunk to twist, but toallows the trunk to twist, but to

the opposite side that the muscle contracts the opposite side that the muscle contracts (unique characteristic of that group of muscles)(unique characteristic of that group of muscles)

assists with exhalationassists with exhalation supports the organs inside the body cavitysupports the organs inside the body cavity

http://www.free-ab-workout.com/images/ExternalObliques-correctedTEXT.jpg

External Oblique External Oblique MovementMovement

http://www.getbodysmart.com/ap/muscularsystem/backabdomen/abdomen/externaloblique/tutorial.html

How To Strenghten How To Strenghten External ObliquesExternal Obliques

Side Rotation Crunches Torso Twist

http://www.askthehealthclub.com/images/WT-Exercise/abdominals-alternate%20twisting%20dumbbell%20bends.gif

http://i.timeinc.net/golfonline/images/fitness/yoga/bicycle.jpg

QuadricepQuadricep

Includes the four major Includes the four major

muscles on the front of the muscles on the front of the

thigh (quad=4)thigh (quad=4) Is the extensor muscle (muscle that Is the extensor muscle (muscle that

opens a joint) of the kneeopens a joint) of the knee Is crucial for walking, running, squatting, Is crucial for walking, running, squatting,

and jumpingand jumping

http://www.zimmer.com/web/images/products/joints/knees/QuadSparing.jpg

Quadricep MovementQuadricep Movement

http://www.getbodysmart.com/ap/muscularsystem/legmuscles/vastusmedialis/tutorial.html

How To Strengthen How To Strengthen Quadricep MusclesQuadricep Muscles

http://www.fitstep.com/Library/Exercises/http://www.fitstep.com/Library/Exercises/Leg_extensions.htmLeg_extensions.htm

http://www.myfit.ca/exercisedatabase/http://www.myfit.ca/exercisedatabase/images/lunges.gifimages/lunges.gif

http://z.about.com/d/exercise/1/0/a/9/http://z.about.com/d/exercise/1/0/a/9/stepsquat.jpgstepsquat.jpg

Leg ExtensionsLeg Extensions LungesLunges Step SquatStep Squat

TrapeziusTrapezius

A large superficial A large superficial

muscle on the backmuscle on the back Controls shrugging the shoulders up and Controls shrugging the shoulders up and

down, and drawing the shoulder blades down, and drawing the shoulder blades togethertogether

Strain on trapezius is often the cause of Strain on trapezius is often the cause of lower neck painlower neck pain

http://upload.wikimedia.org/wikipedia/commons/6/60/Trapezius.png

Trapezius MovementTrapezius Movement

http://www.getbodysmart.com/ap/muscularsystem/shouldermuscles/posteriormuscles/trapezius/tutorial.html

How To Strengthen How To Strengthen Trapezius MusclesTrapezius Muscles

http://www.melvillecity.com.au/news-folder/olympic-rower-shows-http://www.melvillecity.com.au/news-folder/olympic-rower-shows-201coarsome201d-technique-at-melville-aquatic-fitness-centre/201coarsome201d-technique-at-melville-aquatic-fitness-centre/technique-session-2-small.jpg/image_minitechnique-session-2-small.jpg/image_mini

http://www.orthop.washington.edu/_Rainbow/Album/http://www.orthop.washington.edu/_Rainbow/Album/10357ma282218f-1128-496f-b519-90e97be2b0be.gif10357ma282218f-1128-496f-b519-90e97be2b0be.gif

Standing RowingStanding Rowing Shoulder ShrugsShoulder Shrugs

Latissimus DorsiLatissimus Dorsi

Triangular shaped Triangular shaped

musclemuscle Covers the lumbar partCovers the lumbar part

of the backof the back

http://upload.wikimedia.org/wikipedia/commons/7/7d/Latissimus_dorsi.png

Latissimus Dorsi Latissimus Dorsi MovementMovement

How To Strengthen How To Strengthen Latissimus DorsiLatissimus Dorsi

http://www.nku.edu/~issues/weightlifting/MVC-033S.JPGhttp://www.nku.edu/~issues/weightlifting/MVC-033S.JPG http://www.myfit.ca/exercisedatabase/images/onearmrow.gifhttp://www.myfit.ca/exercisedatabase/images/onearmrow.gif

Lateral Pull DownLateral Pull Down One Arm RowOne Arm Row

TricepTricep

Large muscle that runs alongLarge muscle that runs along

the back of the upper armthe back of the upper arm Is an extensor muscle (opens at a joint)Is an extensor muscle (opens at a joint) Works in coordination with the biceps Works in coordination with the biceps

which are flexor muscles (bends at a which are flexor muscles (bends at a joint)joint)

http://upload.wikimedia.org/wikipedia/commons/8/83/Triceps_brachii.png

Tricep MovementTricep Movement

http://www.getbodysmart.com/ap/muscularsystem/armmuscles/posteriormuscles/tricepslong/tutorial.html

How To Strengthen How To Strengthen Triceps MuscleTriceps Muscle

http://www.ironworkout.com/ohdb.jpghttp://www.ironworkout.com/ohdb.jpg http://www.patrickholford.com/imagelibrary/tricep%20dip.JPGhttp://www.patrickholford.com/imagelibrary/tricep%20dip.JPG

Tricep ExtensionTricep Extension Tricep DipTricep Dip

Gluteus MaximusGluteus Maximus

Makes up shape and Makes up shape and

appearance of the buttocksappearance of the buttocks Maintains the trunk in theMaintains the trunk in the

erect postureerect posture

http://upload.wikimedia.org/wikipedia/commons/7/70/Posterior_Hip_Muscles_3.PNG

Gluteus Maximus Gluteus Maximus MovementMovement

How To Strengthen How To Strengthen Gluteus MaximusGluteus Maximus

http://www.dkimages.com/discover/previews/913/50406340.JPGhttp://www.dkimages.com/discover/previews/913/50406340.JPG http://www.dkimages.com/discover/previews/913/50406371.JPGhttp://www.dkimages.com/discover/previews/913/50406371.JPG

SquatsSquats LungesLunges

HamstringHamstring

They begin just underneath the gluteus They begin just underneath the gluteus maximus and attach to the tibiamaximus and attach to the tibia

Primary function is knee flexion (bringing Primary function is knee flexion (bringing the heel towards the buttocks)the heel towards the buttocks)

When exercised without being stretched, When exercised without being stretched, hamstring injuries (strains, pulls, etc.) are hamstring injuries (strains, pulls, etc.) are very commonvery common

http://www.myfit.ca/Muscle%20Anatomy/Hamstrings-or-Biceps-Femori.jpg

Hamstring MovementHamstring Movement

http://www.getbodysmart.com/ap/muscularsystem/legmuscles/bicepslong/tutorial.html

How To Strengthen How To Strengthen Hamstring MuscleHamstring Muscle

http://www.bodypowerusa.com/bodysolidpics1/images/http://www.bodypowerusa.com/bodysolidpics1/images/GLCE365_Leg%20Extension.jpgGLCE365_Leg%20Extension.jpg

http://www.mthotham.com.au/today/snowtech/images/dead-lift.jpghttp://www.mthotham.com.au/today/snowtech/images/dead-lift.jpg

Leg CurlsLeg Curls Deadlift (straight-Deadlift (straight-legged)legged)

CalfCalf

Muscles at the bottom of the legMuscles at the bottom of the leg Function is to stabilize during walking, Function is to stabilize during walking,

runing, and jumpingruning, and jumping

http://www.thorntonross.com/crampex/images/muscle-diagram.jpg

Calf MovementCalf Movement

How To Strengthen Calf How To Strengthen Calf MusclesMuscles

http://www.dkimages.com/discover/previews/913/50406340.JPGhttp://www.dkimages.com/discover/previews/913/50406340.JPG http://www.nku.edu/~issues/weightlifting/MVC-027S.JPGhttp://www.nku.edu/~issues/weightlifting/MVC-027S.JPG

SquatsSquats Tip-ToesTip-Toes

BibliographyBibliography

Better Health. Abdominal Muscles. 12 June 2006. 13 September 2007 Better Health. Abdominal Muscles. 12 June 2006. 13 September 2007 http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Abdominalhttp://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Abdominal_muscles?open_muscles?open

Exercise Prescription on the Net. Biceps Brachii. 12 September 2007 Exercise Prescription on the Net. Biceps Brachii. 12 September 2007 http://www.exrx.net/Muscles/BicepsBrachii.htmlhttp://www.exrx.net/Muscles/BicepsBrachii.html

Get Body Smart 2007. Muscular System. August 2007. 13 September Get Body Smart 2007. Muscular System. August 2007. 13 September 2007. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html2007. http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html

Loyola University. Master Muscle Database. 16 May 1996. 15 September Loyola University. Master Muscle Database. 16 May 1996. 15 September 2007. 2007. http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/

Asher, Anne. About.com: Back and Neck Pain. “Rectus Abdominus Asher, Anne. About.com: Back and Neck Pain. “Rectus Abdominus Muscle”. 21 November 2005. 16 September 2007. Muscle”. 21 November 2005. 16 September 2007. http://backandneck.about.com/od/r/g/rectusabdominus.htmhttp://backandneck.about.com/od/r/g/rectusabdominus.htm

BetterU, Inc.. Muscular Anatomy. 17 September 2007.BetterU, Inc.. Muscular Anatomy. 17 September 2007.