THE MUSCULAR SYSTEM

TYPES OF MUSCLE

SMOOTH MUSCLE

CARDIAC MUSCLE

SKELETAL MUSCLE

SMOOTH MUSCLE

SURROUNDS THE BODY’S INTERNAL ORGANS

WE HAVE NO CONTROL OVER WHEN THEY CONTRACT INVOLUNTARY

CARDIAC MUSCLE

ONLY FOUND IN THE HEART

RESPONSIBLE FOR PUMPING THE HEART

INVOLUNTARY

SKELETAL MUSCLE

ARE ATTACHED TO THE BONES

MAKE UP 30-40% OF OUR WEIGHT

RESPONSIBLE FOR MOVEMENT

VOLUNTARY

MUSCLES OF THE UPPER BODY

DELTOIDS (DELTS)-MADE UP OF 3 MUSCLES (ANTERIOR, LATERAL, POSTERIOR)-ALL 3 TOGETHER ALLOW YOU TO RAISE YOUR HANDS ABOVE YOUR HEAD TOWARDS THE CEILING

SEATED DUMBBELL PRESSClick icon to add picture

ANTERIOR DELTOIDS

ALLOW YOU TO RAISE YOUR ARMS STRAIGHT OUT IN FRONT OF YOU

LATERAL DELTOIDS ALLOW YOU TO RAISE YOUR ARMS STRAIGHT OUT TO

THE SIDE TOWARD THE CEILING

POSTERIOR DELTOIDSALLOW YOU TO EXTEND YOUR ARMS BACKWARDS

TRAPEZIUS (TRAPS)

KITE-SHAPED MUSCLE THAT SPANS UP INTO YOUR NECK AND DOWN THE CENTER OF YOUR BACK

ALLOW YOU TO SHRUG YOUR SHOULDERS

LATISSIMUS DORSI (LATS)

THE LARGEST MUSCLE IN YOUR BACKGIVES YOUR BACK A ‘V-SHAPE’

YOUR LATS ENABLE YOU TO PULL DOWN AND TOWARDS YOURSELF

RHOMBOIDS

THESE MUSCLES RUN ACROSS YOUR BACK FROM YOUR SPINE TO THE INSIDE BORDER OF YOUR SHOULDER BLADE (SCAPULA)

ALLOW YOU TO PULL TOWARDS YOURSELF

PECTORALS(PECS)

LOCATED ON YOUR CHEST

ALLOW YOU TO PULL YOUR ARMS ACROSS YOUR CHEST

ALLOW YOU TO PUSH OUT IN FRONT OF YOU

BICEPS (BIS)

Located on the front of your upper arm

-allow you to bend your arm at the elbow

TRICEPS

-MADE UP OF 3 MUSCLES (heads)

ALLOW YOU TO STRAIGHTEN YOUR ARMS AT THE ELBOW

BRACHIORADIALIS

ONE OF THE MUSCLES LOCATED ON THE FOREARM

ALLOWS YOU TO FLEX AND ROTATE YOUR WRIST

RECTUS ABDOMINUS (ABS)

-EXTEND DOWN THE MIDDLE OF YOUR ABDOMEN FROM THE RIBCAGE TO YOUR PELVIS-GIVES YOU THE ‘6 PACK’ LOOK

ALLOW YOU TO BRING YOUR TORSO TOWARDS YOUR LOWER BODY

ALLOW YOU TO BRING YOUR LOWER BODY TOWARDS YOUR UPPER BODY

OBLIQUES

LOCATED ON EITHER SIDE OF YOUR WAIST

THEY HELP YOU BEND SIDEWAYS AND ROTATE YOUR TORSO

ROTATOR CUFF MUSCLES

-SURROUND THE SHOULDER JOINT-KEEP THE SHOULDER FROM DISLOCATING

ROTATOR CUFF EXERCISES

ERECTOR SPINAE

RUNS DOWN THE LENGTH OF YOU R SPINE

-TO SUPPORT THE SPINE-TO EXTEND THE SPINE

FUNCTION OF THE ERECTOR SPINAE

MUSCLES OF THE LOWER BODY

GLUTEUS MAXIMUS(GLUTS)

THE LARGEST MUSCLE IN YOUR BODY

RESPONSIBLE FOR ANY MOVEMENT THAT INVOLVES SQUATTING

GLUTEUS MEDIUS

LOCATED ON EITHER SIDE OF YOUR HIPS

NEEDED TO EXTEND THE LEG OUTWARD TO THE SIDE(ABDUCT) AND BACKWARDS SLIGHTLY

QUADRICEPS

LOCATED ON THE FRONT OF THE UPPER LEG

MADE UP OF 4 MUSCLES

-NEEDED TO STRAIGHTEN THE LEG AT

THE KNEE

HAMSTRINGS

3 MUSCLES LOCATED ON THE BACK OF THE UPPER LEG

-ALLOW YOU TO BEND YOUR LEGS AT THE KNEE (FLEX)

ABDUCTORS

A GROUP OF MUSCLES LOCATED ON THE OUTSIDE PART OF THE

UPPER LEG

ALLOW YOU TO MOVE YOUR LEG AWAY FROM THE BODY

ADDUCTORS

A GROUP OF MUSCLES LOCATED ON THE INSIDE PART OF THE UPPER LEG

ALLOW YOU TO PULL THE LEG BACK TOWARD THE BODY (ADDUCT THE LEG)

CALVESGastrocnemius and Soleus

-2 muscles located on the back of the lower leg

THE GASTROCNEMIUS AND SOLEUS ARE BOTH WORKED BY DOING HEEL RAISES IN A STANDING POSITION

WHEN DOING TOE RAISES IN A SEATED POSITION, YOU ARE ONLY WORKING YOUR SOLEUS

TIBIALIS ANTERIOR

LOCATED ON THE ANTERIOR SURFACE OF THE LOWER LEG

-ALLOW S YOU TO ‘TAP’ YOUR TOES

ILIOPSOAS(HIP FLEXORS)

RESPONSIBLE FOR BRINGING THE THIGH UP TO THE ABDOMEN

EXAMPLES-CORE OR LOWER AB EXERCISES-STEP UPS