Muscles. For this section of the Fitness Unit, we are going to learn the major muscles: Listed below are the muscles we will learn: Front view: Back view: -Deltoids -Trapezius -Biceps Brachii -Latissimus Dorsi -Pectoralis Major -Triceps Brachii -Rectus Abdominus -Hamstrings -Quadriceps Group -Gastrocnemius -Gluteus Maximus -Gluteus 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 Pectoralis Major Descripion: The Pectoralis Major is the “meaty” part of the chest that helps provide power when doing push-up etc. Pectoralis Major Function: The 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 Brachii Biceps Brachii is the most recognized muscle of the body. Description: The Biceps Brachii is the most recognized muscle of the body. Biceps Brachii works with the Triceps to bend or extend the elbow. Function: The Biceps Brachii works with the Triceps to bend or extend the elbow. Exercises: -Dumbbell Curl -Barbell Curl -Barbell Curl -Concentration Curl -Concentration Curl -Preacher Curl -Preacher Curl

Rectus Abdominus Rectus Abdoninus will allow you to flex and rotate your upper body. The Rectus Abdoninus muscles are important in maintaining good posture. Function: The Rectus Abdoninus will allow you to flex and rotate your upper body. The Rectus Abdoninus muscles are important in maintaining good posture. Exercises: -Crunches -Elbow to knee -Elbow to knee -Total Crunch -Total Crunch -Reverse Curls -Reverse Curls

Quadriceps Quadriceps Quads Function: The Quadriceps are also known as the “Quads”. Their roll is to extend the knee. Quadriceps Location: The 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 Trapezius Function: The Trapezius raises and lowers the shoulders and extends the neck. Trapezius Traps Location: The Trapezius or “Traps”, 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 Triceps Brachii Function: The “Triceps Brachii” role is to extend the elbow. Triceps Brachii Location: The “Triceps Brachii” is on the back of the upper arm. It attaches on the scapula and down to the humerus. Tricep Exercises: - Tricep Press Down. Triceps -Lying or StandingTriceps Extension -Overhead Press

Latissimus Dorsi Latissimus Dorsi Lats” Location: The “Latissimus Dorsi” or “Lats” extends from your lower and middle vertebrae to your upper arm. Latissimus Dorsi Function: The “Latissimus 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 Gluteus Glutes Function: The “Gluteus Maximus” or “Glutes” 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 Gastrocnemius Calves Function: The “Gastrocnemius” are also known as the “Calves” and is a small but extremely strong muscle. It’s primary role is to “plantar flex” or stand on the tip of your toes. Gastrocnemius Location: The “Gastrocnemius” is situated in the back of the leg, between the knee and the ankle. Exercises: -Seated Toe Raises. -Standing Toe Raises.