Master fitness(Muscle Anatomy)

Muscles

Muscles are a soft tissue composed of cells containing protein filaments sliding past one another creating a contraction which changes both the length and shape of the muscle.

Peroneus Longus, Brevis and Tertius

The peroneus longus, brevis, and tertius are muscles located on the outer side of the leg between the knee and ankle bone The peroneus longus, brevis, and tertius are involved in eversion of the ankle joint and plantor flexion of the foot. The peroneus longus, brevis, and tertius originate on the lateral fibula and the base of the fifth metatarsal. They also originate on the lateral base of the first metatarsal and insert on the medial cuneiform.

Adductors (Muscles of the Hips)

The adductor muscles of the hip are a group of muscles of the thigh.(inside near groin) The adductors originate on the inferior and superior pubic rami and insert on the medial femur. The adductors are stretched through Rear Lunges and Groin stretches.

Biceps (Muscles of the Upper Limbs)

The biceps muscles are perhaps the most well-known muscles in the body. They lie on the upper arm between the shoulder and the elbow. Both heads of the muscle originate on different parts of the scapula and join to form a single muscle which inserts into the proximal radius.

Deep Neck Flexors (Muscles of the Neck)

The deep neck flexors are responsible for flexion of the head and neck. • The longus colli originates on the front of the atlas bone and inserts onto the front of the transverse processes of C2 through C6. • The longus capitus originates on the base of the occipital bone and inserts onto the front of the transverse processes of C2 through C6. • The primary stretching exercise for the DNF is neck extension. • Exercises for the DNF include supine chin-tucks, head lifts, rower, bent leg body twists, 4 for the Core (4C), and Position of Attention.

Deltoids (Muscles of the Upper Limbs)

The deltoid muscle is the muscle forming the rounded contour of the shoulder. When looked at from the side, its three parts form a shape similar to the Greek letter, delta (Δ). The deltoids perform abduction, flexion, and extention of the shoulder. The deltoids originate on the lateral clavical and scapula and deltoid tuberosity of the humerus.

Quadriceps (Muscles of the Knee)

The quadriceps muscle (which is Latin for four heads) includes the quadriceps femoris, vastus lateralis, vastus intermedius, and the vastus medius The quadriceps originate on the ASIS and proximal femur, and insert on the tibia.

Pectorals (Muscles of the Upper Limbs)

The pectoralis major (Latin: pectus = breast) is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast in the female. The pectorals are used for lifting your arm up and across your body - flexion and horizontal adduction - in order to lift or push.

Note how the veins are smaller-diametered structure.

As pressure builds, the tight fascia surrounding and holding the muscle together prevents further expansion. This can become painful and prevent further muscle contraction - eventually the nerve can be squeezed and the foot goes numb. In severe cases, the foot is essentially paralyzed and cannot be moved until the compartment pressure drops through rest.

Muscle movement

Agonists are muscles that contribute the majority of a joint's movement in a specific direction. Fixators are muscles that stabilize or support a part of the body in a coordination with other muscles that are contracting to generate movement elsewhere. Antagonists are muscles that have the opposite effect to agonists. They are located on the opposite side of the joint or limb and are relaxed during the contraction of the agonist.

Obliques (Muscles of the Abdomen)

Both obliques are flat sheets of muscles with large flat tendons, sometimes referred to fascial sheaths. There is an internal and external oblique on each side of the trunk. The obliques are responsible for both rotation and lateral flexion of the trunk. Ribs 5-9, serratus anterior, and latissimus dorsi muscles to inguinal ligament, iliac crest, and abdominal fascia. The primary stretch for the obliques is the Overhead Arm Pull. Exercises for the obliques include the Windmill, Bent Leg Body Twists, the Side Bridge, and the Supine Bicycle.

Concentric contraction

Concentric contractions occur when the muscle shortens to overcome resistance and moves the body segment of one attachment toward the segment of the other muscle attachment

Eccentric Contraction

Eccentric contractions occur when a muscle cannot overcome the resistance placed on it and has to lengthen. Muscles act as a brake on movement, slowing the progress of a body segment. This is sometimes referred to as negative work.

Isometric contraction

Isometric (same/equal movement) contractions occur when a muscle contracts to develop tension in the muscle-tendon structure without causing movement of a joint. Example: Four for the Core exercises such as the Bent-Leg Lateral Raise and Quadraplex.

Isotonic

Isotonic (equal tension) contractions occur against a constant force exerted on a muscle. Example: lifting weights.

sKeletal muscle

Skeletal muscles are attached to the bony skeleton and are responsible for the movement and stability of its parts. Each muscle is composed of many muscle fibers along with networks of nerves and blood vessels which group together to form bundles called fasciculi. These bundles also group together in different arrangements (eg: fusiform or pennate) to form the muscle belly which usually attaches at both ends to a bone via a tendon

Erector Spinae (Muscles of the Spine)

The erector spinæ is a muscle group of the back in humans and animals, which extends the vertebral column • The erector spinae is involved in extension of the spine and individual vertebrae, as well as maintaining upright posture. • The erector spinae originates at the base of the skull, cervical and thoracic vertebrae, the ribs, and inserts in the sacrum. • Stretching exercises include single or double knee to chest, chin to chest, and barrel hug. • Exercises for the erector spinae include 4C, SSD (Shoulder Stability Drill), Swimmer, and Prone Row.

Gastrocnemius and Soleus (Calf Muscle)

The gastrocnemius muscle is a very powerful superficial muscle that is in the back part of the lower leg. The soleus muscle lies beneath the gastrocnemius. Together they are known as the calf muscle. The calf muscle is responsible for plantar flexion of the ankle joint and flexion of the knee. The calf muscle originates on the distal posterior femur and proximal tibia, and inserts on the posterior calcaneus

Gluteus Maximus (Muscles of the Hips)

The gluteus maximus is the largest and most superficial of the three gluteal muscles. It makes up a large portion of the shape and appearance of the buttocks. The gluteus maximus is responsible for extension and lateral (external) rotation of the hip. It also stabilizes the knee in extension through the iliotibial tract The gluteus maximus originate on the posterior surface of the pelvis and the iliotibial tract, as well as the gluteal tuberosity of the femur.

Hamstrings (Muscles of the Knee)

The hamstring muscles are a group of three muscles with common tendons in the back of the thigh. The semitendinosus, semimembranosus and biceps femoris insert into the back of the tibia below the knee. The hamstrings perform extension of the hip and flexion in the knee. The hamstrings originate on the ischial tuberosity of the ilium and the proximal medial tibia and the fibula

Iliopsoas (Muscles of the Hips)

The iliopsoas is the flexor muscle of the hip joint. The iliopsoas are responsible for flexion of the femur towards the trunk (hip flexion) and flexion of the trunk towards the femur (bending over). The iliopsoas originate on the lumbar vertebrae and anterior surface of ilium and insert on the lesser trochanter of the femur. The iliopsoas are stretched with the Thigh Stretch, the Rear Lunge, and the extension portion of the Extend and Flex.

Latissimus Dorsi: Lats (Muscles of the Upper Limbs)

The latissimus dorsi, also known as the "lats", is the large flat muscle on the side and back of the trunk that inserts into the arm. It is the primary pulling muscle. The latissimus dorsi perform arm adduction and extension, along with depression of the scapula. The lats originate from thoracolumbar fascia which is the sheet of soft tissue that attaches the muscle to the spine. The lats insert onto a bony prominence on the humerus called the intertubercular groove.

Rectus Abdominis (Muscles of the Abdomen) - Rectus Diastasis is a disorder defined as a separation of the rectus abdominis muscle into left and right halves. This occurs most often after pregnancy when the two halves remain separated.

The rectus abdominis muscle, also known as the "abs," or six pack muscle is a paired muscle running vertically on each side of the anterior wall of the abdomen • The rectus abdominus is involved with flexion of the trunk and spine, supine neck flexion, and maintaining a stable pelvis. • The rectus abdominus originates on the pubic crest and symphysis, and on the cartilage of the 5-7th ribs and xiphoid process of sternum. • Stretching exercises include the extend portion of the Extend and Flex as well as the Rear Lunge. • Exercises for the rectus abdominis include Leg Tucks, Heel Hooks, V-ups, Rower, Sit-ups, 4C, etc.

Rhomboids (Muscles of the Upper Limbs)

The rhomboids are involved with adduction of the scapula - moving the scapula toward the spine. The rhomboids originate on the thoracic vertebrae and the medial border of the scapula. The rhomboids are stretched by the modified Forward Arm Pull

Rotator Cuff (Muscles of the Upper Limbs)

The rotator cuff is a group of four muscles that insert around the top of the humerus like a cuff on a shirt sleeve. Their common tendon pulls the humerus into the scapula acting to rotate and stabilize the shoulder in its socket. There are four muscles that join together to form the common tendon that 'cuffs' to top of the humerus. These are known at the SITS muscles: supraspinatus, infraspinatus, teres minor and subscapularis. The rotator cuff muscles provide internal and external rotation of the humerus. They also stabilize the humerus on the scapula (humeral head in the glenoid fossa) during arm movements. The rotator cuff muscles originate on the posterior and anterior scapula and the proximal humerus

Serratus Anterior (Muscles of the Upper Limbs)

The serratus anterior stabilizes the scapula against the rib cage while abducting the scapula. The serratus anterior originates on the lateral chest and upper 8 ribs as well as the medial edge of the front of the scapula.

Tensor Fascia Latae and Gluteus Minimus

The tensor fascia latae is a muscle located on the upper part of the thigh. The gluteus minimus, the smallest of the three gluteal muscles, is situated immediately beneath the gluteus medius. The tensor fascia latae and gluteus minimus are responsible for abduction of the hip.

Tibialis Anterior (Muscle of the Ankle)

The tibialis anterior is a muscle that originates in the upper two-thirds of the lateral surface of the tibia and inserts into the first cuneiform and first metatarsal bones of the foot. The tibialis anterior dorsiflexes the ankle joint and inverts the foot

Tibialis Posterior (Muscles of the Ankle)

The tibialis posterior is located in the posterior compartment of the leg. The peroneus longus, brevis, and tertius are involved in eversion of the ankle joint and plantor flexion of the foot. The tibialis posterior originates on the posterior tibia and interosseus membrane. It inserts on the navicular bone and plantar surface of the bases of the 2nd-4th metatarsals. The tibialis posterior is stretched through ankle eversion with dorsiflexion.

Transversus Abdominis (Muscles of the Abdomen)

The transversus abdominis, so called for the direction of its fibers crossing the abdomen, is the innermost of the flat muscles of the abdomen, being placed immediately beneath the internal oblique muscle. The transversus abdominis flattens and supports the abdominal wall and assists in lower back and trunk stability. The transversus abdominis originates on the cartilage of the lower 6 ribs, diaphragm, thoracolumbar fascia. The muscle also originates on the iliac crest and linea alba. The primary way to stretch the transversus abdominis is to Extend and Flex.

Trapezius (Muscles of the Upper Limbs)

The trapezius is a large superficial muscle that extends from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). It consists of three parts- upper, middle and lower. The trapezius muscles are involved with adduction and elevation of the scapula. The trapezius also turn the head to the opposite side and can extend the neck when both muscles are working together.

Upper Trapezius (Muscles of the Neck)

The trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula (shoulder blade). • The upper trapezius is responsible for scapula rotation and elevation. • It is also involved in neck extension (when both sides contract), neck lateral flexion and neck rotation (when one side contracts). • Stretching exercises include combined neck flexion and rotation to the opposite side. Exercises for the upper trapezius include: • Shoulder Stability Drill (SSD): I, Y, T, Prone Row, Swimmer, and Shrugs.

Triceps (Muscles of the Upper Limbs)

The triceps muscle (Latin for "three heads") is the large muscle on the back of the upper arm. The triceps perform extension of the elbow and shoulder. They "push stuff". The triceps originate on the scapula and humerus, and the olecranon process of the ulna.

Abduction(middle)

a movement which draws a limb out to the side, away from the median sagittal plane of the body.

Fasciculi

a small bundle of muscle, tendon, or nerve fibers wrapped by a layer of connective tissue called the perimysium (muscle) or perineurium (nerve fiber). The arrangement of fasciculi in a muscle is correlated with the power of the muscle and its range of motion.

IT Band Syndrome, or Iliotibial band syndrome

is a common injury to the knee generally associated with running, cycling, hiking or weight-lifting (especially squats).

Posterior(extension)

movement backwards or behind the body

flexion(front)

movement of the joint that usually causes the body part to move to the front of the body. one exception is knee flexion which causes the lower leg to move behind the body.

Sternocleidomastoid (Muscles of the Neck)

responsible for flexion and lateral flexion (sidebending) of the head and neck. The sternocleidomastoid originates on the: • Mastoid process of the head behind the ear • Medial clavical and proximal sternum. Injury occurs when the the Sternocleidomastoid resists neck extension and rotation. It is strained or torn due to eccentric load. Whiplash is an example of a Sternocleidomastoid injury.

Muscles of the Leg

tibial orientation; fibula is always lateral to the tibia; the anterior tibialis muscle sits lateral to the tibia.