The Muscular System
Functions:
- Movement
- Skeletal muscles can be consciously controlled to contract and expand.
- Maintains Posture
- Muscles have to fight gravity to keep the body upright.
- Generates Heat
- Muscles produce excess energy in the form of heat during exercise. The integumentary system tries to balance this by producing sweat.
- Stabilizes Joints
- Muscles are attached to bones by connective tissues. These tendons prevent bones from falling out of joints.
- Movement
- Skeletal muscles can be consciously controlled to contract and expand.
- Maintains Posture
- Muscles have to fight gravity to keep the body upright.
- Generates Heat
- Muscles produce excess energy in the form of heat during exercise. The integumentary system tries to balance this by producing sweat.
- Stabilizes Joints
- Muscles are attached to bones by connective tissues. These tendons prevent bones from falling out of joints.
Muscle Classifiers:
Flexor - Decreases the angle of a joint by flexing, like the bicep
Extensor - Increases the angle of a joint by extending, like the tricep
Abductor - Moves a limb away from the body
Adductor - Brings a limb towards the body
Rotator - Turns limb on an axis
Flexor - Decreases the angle of a joint by flexing, like the bicep
Extensor - Increases the angle of a joint by extending, like the tricep
Abductor - Moves a limb away from the body
Adductor - Brings a limb towards the body
Rotator - Turns limb on an axis
Exercises
Deltoids: Dumbbell Military Press, Lat Raises, Sumo High Pull
Obliques: Side Crunches, Ovals, Medicine Ball Twists
Triceps: Dips, Tricep Extension, Diamond Push-ups
Pectorals: Bench Press, 10 Degree Dumbbell Press, Machine Chest Press
Quadriceps: Back Squats, Dumbbell Lunges, Leg Extensions
Laterals: Lat Pulldown, Dumbbell Bent-Over Row, Assissted Pull-ups
Biceps: Dumbbell Bicep Curl, Machine Bicep Curl, Preacher Curl
Calves: Calf Raisers, Toe Extensions, Machine Leg Press
Gluteals: Squats, Lunges, Power Clean
Abdominals: Standard Crunches, V-Ups, Bicycle Kicks
Trapezius: Shrugs, Dumbbell Bent-Over Row, Lat Pulldown
Hamstrings: Romanian Deadlift, Squats, Seated Leg Curl
Obliques: Side Crunches, Ovals, Medicine Ball Twists
Triceps: Dips, Tricep Extension, Diamond Push-ups
Pectorals: Bench Press, 10 Degree Dumbbell Press, Machine Chest Press
Quadriceps: Back Squats, Dumbbell Lunges, Leg Extensions
Laterals: Lat Pulldown, Dumbbell Bent-Over Row, Assissted Pull-ups
Biceps: Dumbbell Bicep Curl, Machine Bicep Curl, Preacher Curl
Calves: Calf Raisers, Toe Extensions, Machine Leg Press
Gluteals: Squats, Lunges, Power Clean
Abdominals: Standard Crunches, V-Ups, Bicycle Kicks
Trapezius: Shrugs, Dumbbell Bent-Over Row, Lat Pulldown
Hamstrings: Romanian Deadlift, Squats, Seated Leg Curl
