NASM Essentials of Personal Fitness Training: Muscles and their function Flashcards


Set Details Share
created 8 years ago by Jeanette_Hagelskaer
1,416 views
updated 8 years ago by Jeanette_Hagelskaer
Subjects:
personal training, education, training & certification, sports & recreation, training
show moreless
Page to share:
Embed this setcancel
COPY
code changes based on your size selection
Size:
X
Show:

1
card image

Longus Capitis

  • Concentrically accelerates cervical flexion
    • flex the head and neck, rotate the head ipsilaterally

2
card image

Longus Coli

  • Concentrically accelerates cervical flexion, lateral flexion and ipsilateral rotation
  • It is commonly injured in rear end whiplash injuries, usually resulting from a car crash. This muscle is in front of the spine and is thought by some scientists that it may cause some whiplash patients to have an unnatural lack of curvature in the patients' neck.

3
card image

Scalenes

  • Concentrically accelerates cervical flexion, rotiation, and lateral flexion
  • assists rib elevation during inhalation

4
card image

Sternocleidomastoid

  • Concentrically accelerates cervical flexion, rotation and lateral flexion
    • When both sides of the muscle act together, it flexes the neck and extends the head. When one side acts alone, it causes the head to rotate to the opposite side and flexes laterally to the same side (ipsilaterally). It also acts as an accessory muscle of respiration, along with the scalene muscles of the neck.

5

Levator Scapulae

  • Concentrically accelerates cervical extension, lateral and ipsilateral rotation when the scapulaer is anchored
  • Assists in elevation and downward rotation of the scapulae
    • As the Latin name suggests, its main function is to lift the scapula

6
card image

Brachialis

  • Concentrically accelerates elbow flexion
    • is a synergist that assists the biceps brachii in flexing at the elbow

7
card image

Brachioradialis

  • Concentraically accelerates elbow flexion
    • synergist that assists the biceps brachii in flexing at the elbow
    • Other name: Forearm (Upper-outer)

8
card image

Triceps Brachii

  • Concentrically accelerates elbow extension and shoulder extension
    • It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).

9
card image

Biceps Brachii

  • Concentrically accelerates elbow flexion, supination of the radioulnar joint, and shoulder flexion
    • its main function is where it flexes the forearm at the elbow and supinates the forearm. Both these movements are used when opening a bottle with a corkscrew: first biceps unscrews the cork (supination), then it pulls the cork out (flexion).[1

10
card image

Supraspinatus

  • Rotator Cuff
  • Concentrically accelerates abduction of the arm

11
card image

Subscapularis

  • Rotator Cuff
  • Concentrically accelerates shoulder internal rotation
    • rotates the head of the humerus medially (internal rotation); when the arm is raised, it draws the humerus forward and downward. It is a powerful defense to the front of the shoulder-joint, preventing displacement of the head of the humerus.

12
card image

Infraspinatus

  • Rotator Cuff
  • Concentrically accelerates shoulder external rotation
    • As one of the four muscles of the rotator cuff, the main function is to externally rotate the humerus and stabilize the shoulder joint.

13
card image

Teres Minor

  • Rotator Cuff
  • Concentrically accelerates shoulder external rotation
    • help hold the humeral head in the glenoid cavity of the scapula

14
card image

Teres Major

  • Concentrically accelerates shoulder internal rotation, adduction and extension

15
card image

Posterior Deltoid

  • Concentrically accelerates shoulder extension and external rotation.
    • one of 3 deltoid
    • shoulder (rear)

16
card image

Medial (lateral) Deltiod

  • Concentrically accelerates shoulder abduction
    • In addition to being fuctional, this muscle helps create a defined look to your shoulder when developed

17
card image

Anterior Deltoid

  • Concentrically accelerates shoulder flexion and internal rotation

18
card image

Pectoralis Minor

  • Concentrically protacts the scapula
    • Draws scapula forward and and downward

19
card image

Pectoralis Major (pecs)

  • Concentrically acceleratees shoulder flexion, horizontal adduction and internal rotation
    • predominantly used to control the movement of the arm
    • also play a part in deep inhalation, pulling the ribcage to create room for the lungs to expand

20
card image

Upper Trapezius

  • Concentrically accelerates cervical extension, lateral flexion, and rotation
  • Concentrically accelerates scapular elevation (traekker skulderblade up)

21
card image

Middle Trapezius

  • Cencentrically accelerates scapular retraction (traekker skulderblade mod midten)

22
card image

Lower Trapezius

  • Concentrically accelerates scapular depression (traekker skulderblade nedaf)

23
card image

Rhomboid Minor

  • Concentrically produces scapular retraction and downward rotation (smaller)

24
card image

Rhomboid Major

  • Concentrically produces scapular retraction and downward rotation (bigger) (traekker skulder blade sammen)

25
card image

Serratus Anterior (wings)

  • Concentrically accelerates scapular protraction (Abduction)
  • abduct scapula and upwardly rotates it while abducting the arm
  • Stabilize scapular by holding it to chest wall

26
card image

Latissimus Dorsi

  • Concentrically accelerates shoulder extension, adduction, and internal rotation
  • Adducts the arm (at the shoulder)
  • Medially rotates the arm (at the shoulder)
  • Extends the arm (at the shoulder)

27
card image

Multifidus

  • Concentrically accelerates spinal extension and contralateral rotation
    • Extension of vertebral column (bukke fremover)
    • Lateral flexion of vertebral colum (side boejning)
    • Contralateral (opposite side) rotation

28
card image

Quadratus Lumborum

  • Extension of vertebral column
  • Lateral flexion of vertebral column

"bukke fremover og boeje til siden"

29
card image

Superficial Erector Spinae:

  • Iliocostalis
  • Longissimus
  • Spinalis
  • Concentrically accelerates spinal extension, rotation adn lateral flexion
  • 3 muscles, grouped in one...

30
card image

Diaphragm

  • Concentrically pulls the central tendon inferiorly, increasing the volume in the thoracic cavity (Vejrtraekning)

31
card image

Transverse Abdominis

  • Increases intra-abdominal pressure
  • Supports the abdominal visecera

32
card image

Internal Oblique

Concentrically accelerates spinal flexion, lateral flexion, and ipsilateral rotation

33
card image

External Oblique

  • Concentrically accelerates spinal flexion, laeral flexion, and contralateral rotation

34
card image

Rectus Abdominis

  • Concentrically acceleartes spinal flezion, lateral flexion, and rotation
  • Flexes vertebral column (torso)
  • Compresses abdomen

35
card image

Piriformis

  • Concentrically accelerates hip external rotation, abduction and extension
  • muscle runs behind the hip joint and aids in external hip rotation, or turning your leg outward. The catch here is that the muscle crosses over the sciatic nerve.
  • muscle can become tight from, for example, too much sitting.. and then compress and irritate the sciatic nerve.

36
card image

Sartorius

  • Concentrically accelerates hip flexion, external rotation, and abduction
  • Concentrically accelerates knee flextion and interal rotation
  • muscle assists in flexing, weak abduction and lateral rotation of hip, and flexion of knee. Looking at the bottom of one's foot, as if checking to see if one had stepped in gum, demonstrates all four actions of this muscle.

37
card image

Illiacus

  • Concentrically accelerates hip flexion and external rotation
  • Flexes and laterally rotates thigh at hip
  • Flexes trunk and hip on thigh

38
card image

Psoas

  • Concentrically accelerates hip flexion and esternal rotation
  • Concentrically extends and rotates lumbar spine
  • only major muscle that connects the lower body to the torso
  • When it's tight, you can lose range of motion in the lower back, shoulders, and hips.

39
card image

Tensor Fascia Latae
(Including the Iliotibial Band *IT-band*)

  • Concentrically accelerates hip flexion, abduction, and internal rotation
  • muscle, located on the side of your pelvis, helps to stabilize your hip through its connection into a strip of tough connective tissue on your outer thigh called the iliotibial band. Stretching a chronically contracted tensor fasciae latae can help improve the range of motion of your hips

40
card image

Gluteus Maximus

  • Concentrically accelerates hip extension and external rotation
  • Extends and laterally rotates thigh at hip
  • Upper fibers help abduct the thigh (the inferior fibers also help stabilize the extended knee by tightening illiotibial tract)

41
card image

Gluteus Minimus

  • Concentrically accelerates hip abduction and internal rotation
  • Abducts thigh at hip
  • Anterior fibers medially rotate thigh
  • https://www.youtube.com/watch?v=fGK-bGR_7qw

42
card image

Gluteus Medius

  • Concentrically accelerates hipabduction and internal rotation (anterior fibers) (Abducts thigh at hip and medially rotates thigh)
  • Concentrically accelerates hip abduction and external rotation (Posterior fibers) (Abducts thigh at hip and laterally rotates thigh at hip)

43
card image

Pectineus

  • Concentrically accelerates hip adduction, flexion, and internal rotation
  • Adducts and flexes thigh

44
card image

Gracilis

  • a slender superficial muscle of the inner thigh
  • Concentrically accelerates hip adduction, flexion, and internal rotation
  • Assists in tibial internal rotation
  • Adducts thigh at hip (also flexes the leg at the knee and medially rotates leg when knee is flexed)

45
card image

Adductor Brevis

  • Concentrically accelerates hip adduction, flexion and internal rotation
  • Adducts and flexes thigh at hip (may also laterally or medially rotate the thigh

46
card image

Adductor Magnus - Posterior Fibers

card image
  • Concentrically accelerates hip adduction, extension, and external rotation

47
card image

Adductor Magnus - Anterior Fibers

card image
  • Concentrically accelerates hip adduction, flexion and internal rotation

48
card image

Adductor Longus

card image
  • Concentrically accelerates hip adduction, flexion, and internal rotation

49
card image

Rectus Femoris

  • Quadriceps
  • Concentrically accelerates knee extension and hip flexion
  • Ecerxise:
    • Longes, Squat, leg press, leg extension

50
card image

Vastus Intermedius

  • Quadriceps
  • Concentrically accelerates knee extension
  • Exercise:
    • Squat, knee extension w/band

51
card image

Vastus Medialis

  • Quadriceps
  • Concentrically accelerates knee extension
  • Exercise:
    • Squat, lunges, leg extension, leg press
  • Exercise benefit
    • knee stability, prevention of patellofemoral joint pain, develop the outer portion of your thighs and stop your knees from turning inward while squatting

52
card image

Vastus Lateralis

  • Quadriceps
  • Concentrically accelerates knee extension
  • Exercise:
    • Squat - Consciously keeping your knees apart requires the lateralis to activate and strengthen
  • Exercise benefit:
    • develop the outer portion of your thighs and stop your knees from turning inward while squatting

53
card image

Semitendinousus

  • Hamstring Complex
  • Concentrically accelerates knee flexion, hip extension, and tibial internal rotation
  • Exercise:
    • leg curling variations, such as the standing and seated leg curl. The hamstrings can be effectively targeted via hip extension with stiff leg deadlifts, traditional deadlifts and good mornings.
  • Exercise benefit:
    • Strong hamstrings are important for a healthy and injury resistant knee joint.

54
card image

Biceps Femoris - Short Head

  • Hamstring Complex
  • Concentrically accelerates kneww flexion and tibial external rotation
  • Exercise:
    • Squat, hamstring curl,leg lift

55
card image

Semimembransosus

  • Hamstring Complex
  • Concentrically accelerates knee flexion, hip extension, and tibial internal rotation
  • Execise:
    • Stiff leg deadlift, clean deadlift, traditional deadlift, hamstring curls.
  • Exercise Benefits
    • The development of the hamstrings (coupled with strengthening of the knee extenders) is particularly important for a stable knee joint. Strong hamstrings can reduce the stress and injury risk to ligaments during dynamic sporting activities.

56
card image

Biceps Femoris - Long Head

  • Hamstring Complex
  • Concentrically acelerates knee flexion and hip extension
  • Tibial external rotation
  • Exercise:
    • Squat, hamstring curl,leg lift

57
card image

Anterior Tibialis

  • Lower Leg Musculature
  • Concentrically accelerates dorsiflexion and inversion
  • Exercise
    • Standing reverse calf raise and the seated reverse calf raise

58
card image

Posterior Tibialis

  • Lower Leg Musculature
  • Concentrically accelerats plantarflexion and inversion of the foot
  • Exercise:
    • Calf raise

59
card image

Soleus

  • Lower Leg Musculature
  • Concentrically accelerates plantarflexion
  • Exercise:
    • Seated calf raises

60
card image

Gastrocnemius

  • Lower Leg Musculature
  • Concentrically accelerates plantarflexion
  • Exercise:
    • Calf raise

61
card image

Peroneus Longus

  • Lower Leg Musculature
  • Concentrically plantarflexes and everts the foot
  • Exercise:
    • Calf raises, elevated calf raises