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Anatomy Project

Skeletal Muscle Scrapbook

Alyssa Sostenuto

on 15 March 2013

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Transcript of Anatomy Project

Skeletal Muscle Scrapbook Gastrocnemius Sartorius Alyssa Sostenuto
Period 6
March 12, 2013 Origin: Lateral and medial condyles of femur
Insertion: Posterior surface of calcaneus Gastrocnemius
"Calf" One way to strengthen
the gastrcnemius is to
walk or run up stairs. The standing calf stretch will stretch the gastrocnemius. To do this, extend one leg back and lean into the wall with your waist. Hold the position for about 30 seconds on each leg. Action: Plantar
flexor of foot Sartorius
"Tailor Muscle" The kneeling stretch helps to stretch the sartorius muscle. To do this, put one knee on the ground and your other leg at a 90 degree angle with your foot on the ground. Lean forward without bending your spine and hold for 10-30 seconds The side lying hip abduction helps strengthen the sartorius muscle. To do this, lay on your side and abduct your leg. Action: Flexes, abducts and rotates thigh laterally. Origin: Anterior superior iliac spine
Insertion: Medial surface of tibia Rectus Abdominus Rectus Abdominus
"Abs" Origin: Symphysis pubis
Insertion: Xiphoid process and costal cartilages A prone press up stretch will help to stretch the rectus abdominus. Lay on your stomach and push yourself up keeping your waist and thighs on the ground. Hold for the duration of five to six deep breaths. Action: Tense abdominal wall and flex vertebral column The hundred is an exercise that strengthens the rectus abdominus. To do this, lay on your back and bring up your legs at a 90 degree angle. Extend your arms to the side and pull your abs in and out. Crunch up and pull your arms up and down vigorously. Hamstring Group Hamstring group (Biceps Femoris,
Semitendinosus, Semimembranosus)
"Hamstring" Origin: Ischial tuberosity and linea aspera of femur
Insertion: Head of fibula, medial tibia One way to stretch your hamstring muscles is by sitting down and extending one leg staight out. Bend the other leg so that your foot is touching your inner thigh. Reach out for the toes of the extending leg and hold for about ten seconds. An exercise that strengthens your hamstrings is the hip raise. Lay on the ground and bend your knees so that your feet are flat on the ground. Lift your hips and hold for two seconds. Biceps Femoris Semitendinosus Semimembranosus Action: Flex leg laterally and medially; extend thigh Latissimus Dorsi Latissimus Dorsi
"Lats" Origin: Sacral, lumbar and lower thoracic vertebrae spines
Insertion: Intertubercular groove of humerus To stretch the latissimus dorsi, kneel on the floor and lean forward. Outstretch your arms as far as possible and lay them on the ground. Hold for 10-30 seconds. Strengthen: Lat side lying on exercise ball
To do this, lay with your side against an exercise ball and extend your arm over your head. Hold for 15-30 seconds. Action: Extend, adduct, and rotate arm Biceps Brachii Biceps Brachii
"Biceps" Origin: Coracoid process and suraglenoid fossa of scapula
Insertion: Radial tuberosity of ulna Triceps Brachii Deltoid Quadriceps Vastus Lateralis Rectus Femoris Vastus Medialis Vastus Intermedius (under rectus femoris) Trapezius Table of Contents (in order of appearance):
3.Rectus Abdominus
4. Quadriceps
5.Hamstring Group
6.Latissimus Dorsi
7. Biceps Brachii
8. Deltoid
9. Triceps Brachii
10. Trapezius Quadriceps
"Quads" Origin: Ilium, acetabulum, greater trochanter; anterior, lateral and posterior femur
Insertion: Patella The End! Deltoid
"Shoulders" or "Delts" Origin: Acromion, scapula, and clavicle
Insertion: Deltoid tuberosity of humerus Triceps Brachii
"Triceps" Origin: Inferior tubercle of goenoid fossa of scapula and lateral & medial surfaces of humerus
Insertion: Olecranon process of ulna Trapezius
"Traps" Origin: Occipital bone & spines and cervical & thoracic vertebrae
Insertion: Clavicle, spine, and accromium Stretch your quadriceps by standing with one foot on the ground and bending the other leg behind you at the knee. To strengthen your quads, simply lift your leg upward while seated. Action: Extend leg at knee To stretch your biceps, extend your arms straight back. To stretch your triceps, bend one arm behind your head. With the other arm, push down on the elbow. Push-ups can help strengthen your deltoids. Strengthen: Alternate Hammer Curl
To do this, stand shoulder width apart and grab a dumbbell in each hand with your palms facing in. Keep your elbows locked at your side and bring the dumbbell up toward your shoulder. Action: Flex forearm at elbow and rotate hand laterally To stretch your deltoids, extend one arm across your chest and bend the other arm on top of it. Action: Adducts, extends, and flexes arm Strengthen: Overhead Tricep Extension
Hold two dumbbells behind your head. Then extend your arms upward. Action: Extend forearm at elbow Sit upright and bring your chin as close to your clavicle as you can. Hold for 10-15 seconds on each side. Grab a dumbbell in each hand and face your palms inward. Then lift both arms up by your sides. Action: Rotate scapula, pull scapula or shoulder downward.
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