Introduction to Anatomy and Physiology 3. Upper & Lower Body Musculature
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1 Introduction to Anatomy and Physiology 3 Upper & Lower Body Musculature
2 Learning Topics Muscle s, s and s Major muscles of the upper and lower body
3 Muscle Anatomy Upper Body To assist in your comprehension and learning, try and locate the muscles on your own body as you work through the lecture Don t forget to also refer to FIT College s extra recourses for additional information and links
4 Muscle Attachments The site of the attachment of a muscle to a bone that is a fixed point (normally the most proximal end of a muscle) The site of the attachment of a muscle to a bone that is a mobile point (normally the distal point end of the muscle) The following section will illustrate where muscles begin (origin) in the body and where they finish (insertion). Diagrams are provided to assist in understanding the terminology and descriptions
5 Pectoralis Major Clavicle, Sternum, Cartilage of 2 nd to the 6 th ribs Greater Tubercle of the Humerus Flexion, Horizontal Flexion, Adduction and Medial (Internal) Rotation of the Shoulder Joint
6 Pectoralis Minor 3 rd through to 5 th ribs Coracoid Process of the Scapula Depression and Abduction of the Scapula
7 Exercises Chest Press Cable Chest- Press Incline Press or Pec-fly
8 Trapezius Occipital bone, Ligamentum Nuchae, Cervical Spines and Thoracic Vertebra Clavicle on Acromion and Spine of Scapula Elevate Clavicle Elevate (upper portion), Depress (lower portion), Adduct the Scapula
9 Latissimus Dorsi Spines of inferior 6 Thoracic & all Lumbar Vertebra, Crests of Ilium and Sacrum, and Inferior 4 ribs Intertubercular Sulcus of Humerus Adduction, Extension and Medial (Internal) Rotation of Shoulder Joint
10 Rhomboid Minor Spines of 7 th Cervical & 1 st Thoracic Vertebra Superior Medial Border of Scapula Adduction, Elevation & Downward Rotation of Scapula
11 Rhomboid Major Spines of 2 nd to 5 th Thoracic Vertebra Medial Border of Scapula Adduction, Elevation & Downward Rotation of Scapula
12 Exercises Bent-Over Row Chin-Ups Seated Row
13 Deltoid Acromial extremity of Clavicle & Acromion Process of Scapula Deltoid Tuberosity of Humerus Abduction, Flexion (Anterior) & Extension (Posterior) of Shoulder Joint
14 Exercises Shoulder Press Lateral Raise Dumbbell Pec- Fly
15 Teres Major Lateral Inferior Angle of Scapula Intertubercular Sulcus of Humerus Medial (Internal) Rotation of Shoulder Joint
16 Teres Minor Inferior, Lateral Border of Scapula Greater Tubercle of Humerus Lateral (External) Rotation, Extension & Adduction of Shoulder Joint
17 Supraspinatus Supraspinous Fossa of Scapula Greater Tubercle of Humerus Abduction of Shoulder Joint
18 Infraspinatus Infraspinous Fossa of Scapula Greater Tubercle of Humerus Lateral (External) Rotation & Adduction of Shoulder Joint
19 Subscapularis Subscapular Fossa of Scapula Lesser Tubercle of Humerus Medial (Internal) rotation of Shoulder Joint
20 Exercises Various Internal and External Rotation Exercises
21 Coracobrachialis Coracoid Process of Scapula Middle & Medial Shaft of Humerus Flexion & Adduction of Shoulder Joint
22 Biceps Brachii Short head - Coracoid Process Long head - Tubercle of Scapula Radial Tuberosity of Radius Flexion of Shoulder Joint Supination of forearm and Flexion of Elbow Joint
23 Brachioradialis Medial and Lateral Borders of distal end of Humerus Superior to Styloid Process of Radius Flexion of Elbow Joint
24 Brachialis Distal Anterior surface of Humerus Ulnar Tuberosity and Coronoid Process of Ulna Flexion of Elbow Joint
25 Exercises Bent-over Row Machine Bicep Curls Cable Bicep Curls
26 Triceps Brachii Long head: Infra-glenoid Tubercle of Scapula, Lateral head: Posterior Surface, Medial head: Distal Medial & Posterior Surface of Humerus Olecranon Process of Ulna Extension of Elbow Joint
27 Exercises Machine Tricep Extension Overhead Tricep Extension Cable Tricep Extension
28 Sternocleidomastoid Sternum & Clavicle Mastoid Process of Temporal Bone, Superior Nuchal Line of Occipital Bone Flexion (both) & Lateral Flexion (single) of head
29 Quadratus Lumborum Iliac Crest and Lumbar Fascia Transverse Processes of upper 4 Lumbar Vertebra & Inferior Margin of 12 th rib Lateral flexion of Vertebral Column
30 Erector Spinae Erector spinae collective muscles as a group that run along both sides of the spine The muscles in the following slides all fall into this group for the similar actions they perform of extension of the spine
31 Iliocostalis Iliac Crest, inferior 6 ribs Angles of ribs, transverse processes of cervical vertebra C6 - C7 Extends Vertebral Column, maintain erect posture, Lateral Trunk Flexion (single)
32 Longissimus Transverse Processes of Lumbar, Thoracic & Cervical Vertebra Transverse Processes of Thoracic or Cervical Vertebra and to Ribs Superior to origin Middle, lower portion: Extension, Lateral Flexion (one side) of the Vertebral Column. Upper portion: Extension, Lateral Flexion (one side) and Rotation of Cervical Vertebra
33 Spinalis Spines of upper Lumbar and lower Thoracic Vertebra Spines of upper Thoracic and Cervical Vertebra Extension, Lateral Flexion (one side) of the Vertebral Column
34 Multifidus Posterior surface of Sacrum, Medial surface of Posterior Iliac Spine, Lumbar, Thoracic & Cervical Transverse Processes of the Vertebra Spinous Process 2 4 Vertebra above origin Extension & Rotation toward opposite side of the Vertebral Column
35 Exercises 4-Point Kneeling Raises Machine Back Extension Swiss Ball Y-Raise
36 Abdominals and Lower Body
37 External Oblique Outer surface of lower eight ribs Broad aponeurosis into linea alba; some fibres into pubic crest, pubic tubercle, iliac crest (pelvis) Trunk flexion, compressing abdominal wall, and increasing intra-abdominal pressure and assists muscles in the back in trunk rotation and lateral flexion when one side activated
38 Internal Oblique Lumbar fascia, ilica crest, and inguinal ligament (pelvis) Linea alba, Pubic crest, last three to four ribs Trunk flexion, compressing abdominal wall, and increasing intra-abdominal pressure and assists muscles in the back in trunk rotation and lateral flexion when one side activated
39 Transversus Abdominis Lumbar fascia, Iliac crest, and inguinal ligament (pelvis) cartilages of the last six ribs Linea alba, Pubic crest Reduces circumference of waist, compressing abdominal wall, and increasing intra-abdominal pressure
40 Rectus Abdominis Pubic crest (pelvis) Xiphoid process (sternum) and costal cartilages of ribs 5-7 Trunk flexion, compressing abdominal wall, and increasing intra-abdominal pressure and stabilises pelvis during walking
41 Exercises Plank Trunk rotation with band Crunch / sit ups
42 Iliacus Iliac fossa on Ilium Lesser trochanter on the Femur Flexion of Hip Joint
43 Psoas Anterior surface and transverse processes of the lumbar spine Lesser trochanter on the Femur Posteriorly tilts the pelvis to stabilise for iliacus to perform hip flexion
44 Exercises Hanging knee raises Hip flexor knee lift
45 Gluteus Maximus Iliac Crest, Sacrum, Coccyx ITB & lateral aspect of linear aspera, inferior greater trochanter, gluteal tuberosity of the Femur Extension of Hip Joint and Lateral rotation of the HJ
46 Gluteus Medius & Minimus Outer surface of the Ilium Greater trochanter of the Femur Abduction and medial rotation of the Hip Joint
47 Deep Hip External Rotators (Piriformis, Gemelli Superior, Obturator Internus, Gemelli Inferior, Obturator Externus, Quadratus Femoris) Ischium, Sacrum Greater Trochanter of the Femur Lateral (External) Rotation, of the Hip Joint
48 Exercises Lunge Glute bridge Glute / leg raise
49 Rectus Femoris Anterior Inferior Iliac Spine (AIIS) of the Ilium Tibial Tuberosity of the Tibia via Patella Tendon Extension of the Knee Joint and flexion of the HJ
50 Vastus Lateralis Greater Trochanter and Linear Aspera of the Femur Tibial Tuberosity of the Tibia via Patella Tendon Extension of the Knee Joint
51 Vastus Medialis Linear aspera of the Femur Tibial Tuberosity of the Tibia via Patella Tendon Extension of the Knee Joint
52 Vastus Intermedius Anterior and lateral surfaces of the Femur Tibial tuberosity of the Tibia via patella tendon Extension of the Knee Joint
53 Exercises Leg extension BB back squat Leg press
54 Sartorius Anterior Superior Iliac Spine (ASIS) of the Ilium Anterior medial condyle of the Tibia Assists with hip flexion, external rotation, hip abduction, knee extension
55 Hip Adductor Group (Adductor Longus, Adductor Brevis, Adductor Minimus, Adductor Magnus, Gracilis) Pubic bone and Ischium (pelvis) Linea Aspera on medial surface of Femur Adduction of the Hip Joint
56 Exercises Hip adduction (knee squeeze) exercises
57 Iliotibial Band (ITB) Ilium, Glute maximus & TFL Anterior surface of the lateral condyle of the Tibia Flexion & abduction of the HJ Extension of the KJ
58 Tensor Fasciae Latae (TFL) Anterior Superior Iliac Spine of the Ilium Iliotibial band Tenses the fascia
59 Biceps Femoris Long head; Ischial Tuberosity (Pelvis) Short head; Linea Aspera and distal Femur Head of the Fibula & lateral condyle of the Tibia Extension of the Hip Joint Flexion of the Knee Joint
60 Semitendinosus Ischial Tuberosity (Pelvis) Medial aspect of the upper Tibia Extension of the Hip Joint Flexion of the Knee Joint
61 Semimembranosus Ischial Tuberosity (Pelvis) Medial Condyle of the Tibia Extension of the Hip Joint Flexion of the Knee Joint
62 Exercises Seated leg curl Lying leg curl Lunge
63 Tibialis Anterior Lateral Condyle & upper Tibia Inferior surface of the medial Cuneiform & first Metatarsal bone Dorsi Flexion of the Ankle Joint
64 Tibialis Posterior Superior Tibia & Fibula interosseous membrane Under the arch of the foot; Tarsals & Metatarsals 2-4 Plantar Flexion of the Ankle Joint
65 Gastrocnemius Two heads for the medial & lateral condyles of the Femur Calcaneus via the Achilles Tendon Plantar Flexion of the Ankle Joint
66 Soleus Superior Tibia & Fibula interosseous membrane Calcaneus via the Achilles Tendon Plantar Flexion of the Ankle Joint
67 Revision Test your Knowledge and understanding of the muscles of the human body. Use the link below: eractives/3djigsaw_02/index.shtml?skeleton
68 Activity Trainers need to be aware of alternative exercises that train the same muscle groups, especially during busy times within fitness facilities Develop your own database of the major exercises, and alternatives that can be used when required, e.g. Squats, Lunges, Step-Ups, Leg Press, etc.
69 Upper-body Push Exercises Pushing Exercises Horizontal Pushing Exercises Vertical Pushing Exercises Upward Pushing Exercises Downward Pushing Exercises
70 Cable Tricep Extensions Cable Tricep Extensions Start Position Standing up. Shoulders by side. Elbows flexed in front of chest. Finish Position Standing up. Elbows extended, hands down by side Cues Joints & Movements Muscle Group(s) Isolate elbows, do not move shoulders where possible Elbow Extension (Concentric). Elbow flexion (Eccentric) Triceps Prime Mover Triceps Variations Rope/bar attachments
71 Overhead Tricep Extensions Overhead Tricep Extension Start Position Standing up. Shoulders fully abducted. Elbows flexed, hands behind head Finish Position Standing up. Shoulders fully abducted. Elbows extended, hands above head Cues Joints & Movements Muscle Group(s) Isolate elbows, do not move shoulders where possible Elbow Extension (Concentric). Elbow flexion (Eccentric) Triceps Prime Mover Triceps Variations Supine position elbows extend anteriorly to forehead
72 Tricep Muscles
73 Bench Dips Bench Dips Start Position Arms by side (shoulder adducted) slightly Posterior, elbows extended. Heels on ground, ankles at 90. Finish Position Shoulders extended, elbows flexed to 90. Heels on ground, ankles at 90. Cues Joints & Movements Muscle Group(s) Shoulder extension, elbow flexion (Eccentric). Shoulder flexion, elbow extension (Concentric) Anterior Deltoid, Pec Major, Triceps Prime Mover Triceps (smaller muscle, but larger range of motion) Variations Feet out in front of body (elevated) on chair or another bench (hips flexed, knees extended)
74 Bench Dip Muscles
75 That s it for Lecture 3 Please ensure you have taken notes (if applicable) and understand the principles outlined in this lecture Look at your Assessment Log Book for learning tasks and activities that relate to this specific Lecture Time to move on to lecture #4!
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