Muscles and Antagonistic Pairs Flashcards by Melissa Tanner

What are the 3 types of muscle?

Skeletal
Cardiac
Smooth

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Describe a skeletal muscle (appearance and function?)

Striated or striped
Voluntary (conscious control)
Critical to movement
Fatiguing

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What is an example of a skeletal muscle?

Biceps, Triceps, Quadriceps, Hamstrings, Deltoid, Abdominals etc

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Describe cardiac muscle (appearance and function?)

Striated appearance
Involuntary (no control)
Vital to blood supply of the body
Non-fatiguing

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What is an example of cardiac muscle?

It is only found in the wall of the heart

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Describe smooth muscle (appearance and function?)

Small and spindle shaped (no striations)
Involuntary (no control)
Regulate digestion and blood pressure
Non-fatiguing

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What is an example of smooth muscle?

Walls of digestive system
Blood vessels

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What is the function of the abdominals?

Flex and rotate lumbar region of the vertebral column

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What is an exercise that activates the abdominals?

Sit-ups, Russian twists, plank, leg raises etc

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What is the function of the hip flexors?

Flex hip joint (lifting thigh at hip)

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What is an exercise that activates the hip flexors?

Knee raises, lunges, squat activation

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What is the function of the quadriceps?

Extends lower leg and flexes thigh

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What is an exercise that activates the quadriceps?

Squats, knee bends, leg extension

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What muscles make up the quadriceps?

Rectus femoris
Vastus lateralis
Vastus medialis
Vastus intermedius

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What is the function of the hamstrings?

Flexes lower leg and extends thigh

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What is an exercise that activates the hamstrings?

Leg curls, straight deadlift, Romanian deadlift

What muscles make up the hamstrings?

Biceps femoris
Semimembranosus
Semitendinosus

What is the function of the gastrocnemius?

Plantar flexion, flexes knee

What is an exercise that activates the gastrocnemius?

Running, jumping and standing on tip toes, calf raises.

What is the function of the soleus?

Plantar flexion

What is an exercise that activates the soleus?

Running and jumping, calf raises

What is the function of the tibialis anterior?

Dorsiflexion at foot

What is an exercise that activates the tibialis anterior?

All running and jumping exercises, tibialis anterior raise

What is the function of the erector spinae?

Extension of the spine

What is an exercise that activates the erector spinae?

Prime mover of back extension

What is the function of the teres major?

Rotates and abducts humerus

What is an exercise that activates the teres major?

All rowing and pulling movements, face pulls, bent over rows, standing cable pullover

What is the function of the trapezius?

Elevates and depresses scapula

What is an exercise that activates the trapezius?

Shrugging and overhead lifting, farmers walk

What is the function of the latissimus dorsi?

Extends and adducts lower arm

What is an exercise that activates the latissimus dorsi?

Pull ups, rowing movements, lat pulldown, lat pullover

What is the function of the obliques?

Lateral flexion of the trunk

What is an exercise that activates the obliques?

Oblique curls, side plank, Russian twists

What is the function of the gluteals?

Extends thigh

What is an exercise that activates the gluteals?

Knee bending movements, cycling, squatting, hip thrusts

What is the function of the deltoid?

Adducts, flexes and extends upper arm

What is an exercise that activates the deltoid?

Shoulder press, lateral raises