MUSCLE GROUP ACTIONS Flashcards
What do you need to be aware of for safe and effective exercise teachings
Need to be aware of the various movements that are possible at various joints in the body and understand the muscle or muscle group is responsible for producing these movements.
What are the names given to where the muscle starts and ends
The attachment where a muscle starts he is called the origin and the point where it ends is called the insertion
Where is the origin and insertion for rectus abdominis?
Origin is on the pubis bone and the insertion is on the cartilages of the fifth, Sixth and seventh ribs. It’s main and Action is spinal flexion.
Explained biceps origin and insertion
Origin scapula
Insertion radius
Joints crossed, elbow and shoulder
Action. Flexes the elbow and supinates the forearm. Exercise example, bicep curl
Explain triceps origin and insertion
Origin scapula and humorous
insertion ulna
Joints crossed, elbow and shoulder
Acttion. extends the elbow
exercise example triceps dips
Explain the origin and insertion of the deltoid
Origin, clavicle and scapula
Insertion humorous
Joint crossed, shoulder
Action, abduct the arm and assists in shoulder rotation
Exercise example. Dumbbell lateral raise
Explain origin and insertion latissimus Dorsi
Origin, Lumber and sacral vertebrae, Thoracic vertebrae, 7 to 12
Insertion, humorous
Joint crossed, shoulder
Action. Adducts, Extends and inwardly rotate the shoulder
Exercise example. Lat pull downs
Explain origin and insertion pectoralis major
Origin clavicle and sternum
Insertion, humorous
Joint crossed, shoulder
Action, horizontal flexion, Adduction and inward rotation of the arm
Exercise example. Press up and peck deck
Explain origin and insertion of the trapezius
Origin, seventh cervical vertebrae and all thoracica vertebrae
Insertion, clavicle and scapula
Joint crossed, shoulder girdle
Action, elevates The shoulders and extends the neck. Upper fibres, extend the neck, middle fibres retract the scapula, Lower fibres depress the scapula
Exercise examples. Shoulder shrugs
Explain origin and insertion of the rhomboids
Origin, seventh cervical vertebrae, Thoracic one to five
Insertion, scapula
Joints crossed, shoulder girdle
Action. Retract the shoulder girdle and rotate scapula internally
Exercise example. Pulling shoulder blades together for posture
What is the origin and insertion of transverse abdominis and give exercise example
Origin, iliac crest, Lumbar fascia and and cartilage of interior six ribs.
Insertion, ???
What is the origin and insertion for rectus abdominis and give exercise example
Origin, pubis
Insertion, ribs
Joint crossed, thoracic and lumbar vertebrae
Action, flexes the thoracic and lumbar spine
Exercise examples. Curl ups
What is the origin and insertion for erector spinae and give exercise example and joints crossed
Origin, sacrum
?
Insertion, ribs, vertebrae to occipital bone I.e. base of skull
Joint crossed, vertebrae
Exercise action.Extends The spine, Rotates their thoracic spine
What is the origin and insertion of the external obliques and give exercise examples and joints crossed
Origin, lower ribs
Insertion, ileum
Joint crossed, vertebrae
Laterally flexes the thoracic spine and rotates the thoracic spine
Exercise example, oblique curls
What is the origin and insertion of internal oblique‘s and give exercise example and joints crossed
Origin, helium
Insertion, lower ribs
Joint crossed, vertebrae
Action, laterally flexes the thoracic spine and rotates the thoracic spine
Exercise examples, Lying Side bends
What is the origin and insertion of the illiopsoas, Hip flexors
Give exercise example and joint crossed
Origin, all lumbar vertebrae and ileum
Insertion, Femur
Joint crossed, hip
Action, flexes the hip
Exercise example, kicks
What is the origin and insertion of gluteus maximus, joint crossed,
Origin, Ilium and sacrum
Insertion, Femur
Joint crossed, hip
Action, extends and outwardly rotate the hip
Exercise example, kickbacks and squats
Origin and insertion of abductors, joints crossed and exercise example
Origin, Ilium and Sacrum
Insertion, femur
Joint crossed, hip
Action, abduct and inwardly rotate to the hip
Exercise example, side leglifts and stabilising the pelvis in other exercises such as walking
Origin and insertion of adductors
Give exercise example and joints crossed
Origin, pubis and ischium
Insertion, femur
Joint crossed, hip
Action, adducts and outwardly rotate the hip
Exercise example, kicking across the body and stabilising the pelvis
What is the origin and insertion of the hamstrings, joints crossed and give exercise example
Origin, ischium
What is the origin and insertion of the quadriceps, joints crossed and give exercise example
Origin, Femur and ilium
Insertion, tibia
Joints crossed, knee and hip
Action, extends the knee, Rectus femoris also flexes the hip
Exercise example, leg extensions
What is the origin and insertion of gastrocnemius, Joints crossed and give exercise example
Origin, femur
Insertion, calcaneus
Joints crossed, ankle and knee
Action, plantar flexes the ankle and also assists in the knee flexion
Exercise example, heel raises
What is the origin and insertion of the Solias, joint crust and give exercise example
Origin, fibula and tibia.
Insertion, calcaneus
What is the origin and insertion of the tibialis anterior, joints crossed and exercise example
Origin, tibia
Insertion, first metatarsal
Joint crossed, ankle
Action, Dorsey flexes the ankle
Exercise example, heel digs
