HUMAN MUSCULAR SYSTEM

Agonist vs. Antagonist Agonist and antagonist work in opposite directions of each other. Agonist is the prime mover of a motion Antagonist is the muscle opposite of the contraction When a muscle contracts (agonist) the antagonist resist that contraction. In movement and training, it is important to relax the antagonist and allow the agonist to contract. If both contract, an isometric contraction will occur

Contractions Isotonic Isometric Isokinetic Contraction in which the muscle length will shorten and movement of a limb takes place (movement) Isometric Contraction in which the muscle shorten, but no movement in the limb will take place. Agonist and antagonist muscle work against each other (no movement) Isokinetic Contraction performed where the muscle shortens and movement takes place, but the speed of the contraction remains the same the entire range of motion (with a machine)

DELTOID PRIMARY MOVEMENT Abduction of the arm – Raising it horizontally ( middle ) Medial Rotation Lateral Rotation EXERCISES Isotonic Seated Dumbbell Press Lateral Raises Bent over laterals Isometric Lateral Extension Overhead hold

Glutes Movement Extends the femur and brings the thigh into a line with the body Supports the trunk on the head of the femur Most powerful action is to bring body into an upright position. Isotonic Squat Lunge Deadlift Step – ups Isometric Glute Squeeze Standing Abduction Quadriped leg extension

Bicep MOVEMENT Flexion – forearm bends in at elbow Isotonic Bicep curls alternating Hammer curls Barbell Curl Concentration Curl Isometric Isometric push-up Half curl hold

Pectoralis Major Movement Controls movement of the arm pulling on the humerus creating lateral, vertical and rotational movement. Helps in deep inhalation pulling on the ribcage to give room for the lungs to expand. Exercises Bench Press Incline Bench Press Push up Dumbbell bench press Isometric Push-up Door Fly

Latissimus Dorsi Movement Shoulder Adduction (lifting) Medial rotation of the shoulder Extension of the shoulder Exercises Pull-ups Bent over row Upright Row Lat Pull down Isometric Bridge Pose Superman Plyometric Catch and overhead throw Overhead slam

Intercostals MOVEMENT Deep muscles of the chest Help chest cavity shrink and expand, enabling you to breathe effectively. Isotonic Barbell pullover Dumbbell Flyes Wide push-ups Isometric Gate Pose Plyometric Plyo push-up

Rectus Abdominis MOVEMENT Posture Creates intra-abdominal pressure when exercising or lifting heavy weights Isotonic Wide Leg Cross sit ups Sprinters Swiss Ball Crunch Ab V ups Roll outs Toe Touch Isometric Planks Weighted Holds and Carries Flutter Kicks

Quadriceps MOVEMENT Extends knee joint. Walking running jumping and squatting. Stabilizes the knee joint Isometric Wall sits Squat holds Isotonic Squats Lunges Plyometric Squat Jumps Ski Jumps

Gastrocnemius MOVEMENT Flexing the foot and ankle joint Flexing the leg at the knee joint Isotonic Calf Raises Plyometric Skips Jump Rope Ladders Isometric Calf Raise Hold

Trapezius MOVEMENT Stabilize and move the scapula Posture Isotonic Barbell shrug Kettle Bell sumo pull Standing DB upright row Lateral raise to shrug Upright rows Bent Lateral Raise

Tricep MOVEMENT Extensor muscle Antagonist to bicep Isotonic Skull Crusher Bench dips Close grip barbell bench Plyometric Supine chest throw

Hamstrings MOVEMENT Flex knee Rotate leg when knee is bent Walking, running, jumping, Isotonic Squats Knees curls Deadlift Ball Leg Curl Plyometric Box jumps Box skips Isometric Reverse Plank (supine)

External Obliques MOVEMENT Pull chest down and compress abdominal cavity Isotonic Crunch Sit up Weighted side bend Side plank with hip lift Russian Twist Isometric Side Plank