Presentation Package for

Exercise and Fitness Anatomy

Section I: Concept 1
Muscle Fitness and
Weight Loss Exercises

Weight loss exercise promotes muscle fitness that permits

efficient and effective movement, contributes to ease and
economy of muscular effort, promotes successful performance,
and lowers susceptibility to some types of injuries,
musculoskeletal problems, and some illnesses.
Concepts
Anatomical Graphics from: Essentials of HumanofAnatomy
Physical Fitness 14e
and Physiology. McGraw-Hill, 1998 1
Front Muscle Atlas

Concepts of Physical Fitness 14e 2

Back Muscle Atlas

Concepts of Physical Fitness 14e 3

 Curls

This exercise involves the brachioradialis,

brachialis, biceps, anterior deltoid, and to a
lesser extent, coracobrachialis and upper
pectorals. 4
 Three ways, three emphasis
Work both
the biceps
and
brachialis.
Work mainly
brachioradiali
s
Work mainly
the biceps. 5
 Wrist Curls

This exercise works the flexors of the wrist and

fingers. The flexors of the fingers although
deeply situated, are the largest flexor muscles.
6
 Reverse Wrist Curls

The exercise works excellently of the strength

of the wrist, which is often weak as a lack of
7
strength of extensor muscles.
 Triceps Extension

This movement is excellent for triceps.

8
 Lateral Raise

The supraspinatus
works with the
deltoid to help raise
the arm laterally
and hold the
humerus in place
within the joint of
the shoulder. 9
 Arms Extension of Lateral
Raise
Emphasize the
deltoid by just
reaching the
horizontal plane
Stress the upper
part of trapezius by
raising the arm
above the
horizontal plane
10
 Anatomy of Lateral Raise
A pennate muscle moves
heavier than a fusiform muscle,
but for a short distance.
When performing lateral raise,
the very powerful pennate
heads of the medial deltoid
work synergistically with
anterior and posterior heads of
the deltoid to bring arm
horizontal.
The amount of actin and
myosin of a fusiform muscle is
equal to its cross-section (A);
the amount of actin and
myosin of a pennate muscle
equals to amount of A1 and A2
oblique sections. 11
 Bench Press

This exercise focuses on the pectorals and

secondary emphasis on the triceps, deltoid,
12
serratus and coracobrachialis.
 Anatomy of Pectoralis Major

Clavicular
part
Sternnocosta
part
Abdominal
part

13
 Incline Press

The exercise works upper pectorals, anterior

deltoids, triceps and serratus anterior 14
Incline Press

15
 Push-ups

Excellent for developing pectoralis

major and triceps. 16
 Push-ups
Elevate the
feet to focus
on upper
pectorals
Elevate the
torso to
focus on
lower
pectorals
17
Excellent of movement for working
biceps, brachialis, brachioradialis
and pectoralis major(chin-ups)

18
 Chin-ups (following)
Both
emphasis on
latissimus
dorsi
Front chin-up
primary
emphasize
on upper lats,
back chin-up
on lower lats. 19
 Evolution Theory
Originally, teres major and
latissimus dorsi were
involved in making our
remote ancestors walk on
all fours. With transition to
arboreal life, they became
specialized in vertical
movement as ancestors
kept their ability to climb
trees, so we still have
powerful back muscle to
pull ourselves up. 20
 Stiff-legged Deadlifts

The exercise involves all

the spinal erectors.
When flex at the hip and
straighten the body, it
specially works the muscle
of the hips, buttocks and
thighs.

21
 Back Extension

This exercise places primary emphasis on the buttocks and thigh biceps
(except the biceps short head) and secondary emphasis on the spinal
erectors and other lower back muscles, flexing upper body completely
22
is
excellent for stretching all the sacrospinalis muscles.
 Back kicks
This exercise
involves the
gluteus maximus,
except the
biceps femoris
short head.
This exercise
allows you to
develop shapely
legs while
increasing
muscle tone to
your gluteus
23
 Bridging

This exercise works the gluteals and hamstrings.

This easy exercise proved beneficial and performed in
most aerobics classes.

24
 Facts about
Bridging Training
Primary emphasis on the buttocks and
thigh biceps(except the biceps short-
head)
Secondary emphasis on the spinal
erectors and other lower back muscles.

25
Abdominal muscles

26
 Sit-ups

This exercise works the hip flexors, obliques,

and focus on the rectus abdominis . 27
 specific bench sit-ups

This is an excellent exercise for building up the

rectus abdominis. It places secondary emphasis
on the obliques. The pevic tilt intensively works
the rectus femoris, iliopsoas and tensor fascia lata
28
 Leg Raise

This exercise works the hip flexors, particularly

the iliopsoas, obliques and rectus abdominis.
29
 Trunk Rotation

The exercise works the external and internal

obliques with secondary emphasis on the rectus30
abdominis
 Muscle Fibers are Grouped
into Motor Units
A motor
unit refers
to a motor
nerve and
the number
of muscle
fibers that it
innervates

31
 The All or None Law of
Muscular Contractions
When a motor unit is stimulated, it
fires at 100% of its optimal potential,
or it does not fire at all.
Light loads use few fibers
(but at 100%)
Heavy loads use many fibers
(also at 100%)

32
Thank
you

33