INTRODUCTION TO WEIGHT TRAINING/ANATOMY



DRAKE HIGH SCHOOL PHYSICAL EDUCATION

INTRODUCTION TO WEIGHT TRAINING/ANATOMY

Vocabulary

• Flexion = the shortening of a muscle

• Extension = the lengthening of a muscle

• Anterior = front view of the body

• Posterior = back view of the body

• Abduction = movement pushing away from the midline of the body

• Adduction = pulling toward the midline of the body

• Medial = inside

• Lateral = outside

• Pronation = movement toward a face down position

• Supination = movement toward a face up position

• Concentric contraction = the "positive" action in a lift, pulling or pushing the weight

• Eccentric contraction = the "negative" action in a lift, lowering the weight or returning the weight to its starting position

Aerobic Exercise = exercise in which the muscles need to be replenished with oxygen. For example, jogging, swimming, and biking.

Anaerobic Exercise = exercise in which the muscles do not need to be replenished with oxygen because the action is short bursts of energy. For example, jumping, 10-yard sprint, and weight lifting.

Ligament = connective tissue that attaches bone to bone

Tendon = connective tissue that attaches bone to muscle

HEART MUSCLE

There is certain equipment in the weight room that is designed for aerobic activity. Although these pieces of equipment work other parts of the body (in particular the leg muscles), they are primarily there to work the heart. This type of exercise conditions the heart and improves cardiovascular and cardiorespiratory fitness.

Cardio Machines

Stationary Bike

Treadmill

Jump Ropes

BACK MUSCLES

1. Trapezius is the elongated diamond-shaped muscle that runs into your neck across your shoulders and down to the center of your back.

Function = elevate shoulders (shoulder shrugs)

2. Rhomboids are small, rectangular shaped muscles underneath the trapezius at the center of your back.

Function = to keep your shoulder blades together, which helps your posture

3. Latissimus Dorsi = is the largest of your back muscles, which goes from below your shoulders to your lower back (look like wings).

Function = used for pulling your elbows toward your back

4. Erector Spinae = run the length of your spine, but you want to emphasize strengthening the lower segment of your back

Function = they enable you to strengthen your spine, go from reclining, to standing or

Sitting position

Exercises

Trapezius = upright rows, shoulder shrugs

Rhombiods = rhomboid pull, seated row machine

Latissimus Dorsi = lat. pull down/seated row machine

Erector spinae = lower back extension machine

CHEST MUSCLES

1. Pectoralis major is located on the front of the ribcage. The "pecs" attach to the humerus near

the shoulder joint and originate from the breast bone (sternum) in the center of the chest .

Function = bring the humerus across the chest

2. Pectoralis minor is located underneath the pectoralis major, attaching to the clavicle and

originating from the middle ribs.

Function = serves to move the shoulders forward. This can been seen by shrugging your

shoulders forward. This allows you to push things forward away from your body.

• Your "pecs" allow you to push open doors, push strollers, etc.

Excercises (work both the pectoralis muscles)

• Bench Press

• Dumbbell flys

• Push-ups

• Dips

ABDOMINALS

This set of four muscles allows you to bend your waist, twist, to keep your torso stable. The "abs" and back muscles are neighbors and when strong, they support your posture/back.

1. Rectus Abdominous is a long running muscle that starts under your chest to end below your belly button (6-pack).

2. Internal Obliques run diagonally down the sides of your Rectus Abdominous. They enable you to twist or bend at your side.

3. External Obliques run diagonally down the sides of your Rectus Abdominous. They enable you to twist or bend at your side.

4. Transverse Abdominous are the deepest of the abdominal muscles. They are most active when you sneeze, cough, or exhale deeply.

-concentric: the positive action during a lift, pushing or pulling the weight

-eccentric: the negative action during a lift, the lowering of the weight or returning the weight to the starting position

Exercises

• Sit-ups

• Crunches

• Leg Lift Machine

UPPER ARM/SHOULDER MUSCLES

1. Biceps Brachii

• attached to the forearm bone (radius) and originates at the scapula

• runs down the anterior portion of the humerus and makes up approximately one third of the muscle mass of the upper arm

Primary Function = Elbow Flexion (to move the forearm towards the shoulder)

Secondary Function = supination

Exercises

• Standing barbell curls

• dumbbell curls

• preacher curls

2. Triceps Brachii (Lateral, Medial, Long)

Has three heads which connect the humerus and the scapula to the forearm bone (ulna)

Function = Elbow extension (straightening the arm)

Exercises

Standing press downs

Dips

Lying tricep presses

3. Deltoids

• Three headed muscle that caps the shoulder

A. Anterior Deltoid raises arm away from the body to the front

B. Lateral Deltoid raises arm away from the body to the side (abduction)

C. Posterior Deltoid raises arm away from the body to the rear

Exercises

• Military Press

• Lateral Raise

• Front Raise

• Posterior Raise

4. Rotator Cuff muscle group consists of four muscles in the inner shoulder.

Function = over head throwing motion.

Exercises

Over head throwing motion with resistance. For instance, pulling (using a throwing motion) surgical tubing tied to a pole.

The four muscles that make up the rotator cuff are:

A. Infraspinatus

B. Supraspinatus

C. Subscapularis

D. Teres Minor

5. Sternocleidomastoid muscle is the major neck muscle.

Function = neck flexion.

Exercises

Neck flexion against resistance.

LOWER LEG MUSCLES

1. Tibialis Anterior is located at the front of the lower leg.

Function = Dorsiflexion (pulling the toes toward your nose)

Exercises

Toe taps

2. Gastrocnemius is the calf muscle visible from the outside of the body. It is attached to the

heel by the Achilles Tendon and originates behind the knee on the femur.

Function = Plantar Flexion (to elevate the heel and point the toes down)

Exercises

Standing calf raise

"Donkey" Press = use the seated leg press with your legs almost straight

3. Soleus is the calf muscle not visible when looking at the body from the outside because it

is mostly hidden below the Gastrocnemius. It is most active when doing calf exercises

where the knee is flexed, as in the seated calf machine.

Function = Plantar Flexion (to elevate the heel and point the toes down)

Exercises

Seated calf machine

UPPER LEG MUSCLES

1. Quadriceps muscle group is located in the front of the thigh (upper leg).

The four muscles that make up the quadriceps are:

A. Vastus Medialis (inside vastus muscle)

B. Vastus Intermedius (in the middle of the other two vastus muscles)

C. Vastus Lateralis (outside vastus muscle)

D. Rectus Femoris

Function = extend the knee (straighten the leg).

* The Rectus Femoris has an additional function as it aids in hip flexion.

Exercises

Leg extensions

Seated Leg press

Lunges

Squats

2. Hamstrings muscle group is located in the back portion of the thigh (upper leg). These muscles originate just underneath the Gluteus Maximus on the pelvic bone and attach to the tibia (lower leg bone).

The three muscles that make up the hamstrings are:

A. Semitendinosus

B. Semimembranosus

C. Biceps Femoris

Function = knee flexion (bringing the heel toward the buttocks)

Exercises

Leg curl

Squats

Stiff-legged dead lift

Lunges

3. Gluteus Maximus is the largest muscle group in the body. It makes up your muscle in your buttocks. It is involved in nearly everything you do with your lower body, including walking, running, jumping, and standing up.

Function = Hip extension (moving the thigh to the rear) AND Leg Abduction (moving the leg away from the center line of the body).

Exercises

Lunges

Squats

Seated Leg Press

Dead Lifts

Hip Extensions

Leg Abductions

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