ch2 ACE

There are 3 types:

tendons: attach muscle to bones

ligaments: bone to bone

Cartilage: cushion and support

Moves the shoulder and attach to the scapula. Push muscles

Pec Minor, Serratus Anterior

Scapula abduction

Move the shoulder and attach to the scapula. Pull motion

Trapezius and Rhomboids. Scapula Adduction

Do not attach to the scapula

Pec Major, push exercises like

Supine (Wide Grip) Bench Press

Anterior Deltoid

allows us to do shoulder flexion, shoulder anterior rotation and internal rotation

exercise: front raise.

attaches to the humorous. pulling muscle

exercise: wide grip lat pull down. narrow grip uses different muscle.

Posterior Deltoid

Opposite reaction to the anterior deltoid

Performs shoulder extension also called horrizontal extension when arm is in horrizontal position.

Prone (reverse) flye

• Pectoralis Major
• Latissimus Dorsi
• Deltoid

• Supraspinatus - Only muscle does not rotate the shoulder. Initiates Shoulder abduction
• Infraspinatus
• Teres Minor
• Subscapularis

• LIPS Rolling Shoulder Forward
• "I" = Internal Rotation
• Latissimus
• Pec Major
• Subscapularis

EXIT external rotation of the shoulder

• EX = External Rotation
• Infraspinatus
• Teres Minor

• Supinated Bicep Curl
• hands must be supinated
• Pulling toward the shoulder

also supinates the forearm

• Hammer Curl
• Hand must be in neutral

also pronates and supinates the forearm

• Rerverse Curl
• Hand must be pronated(palm down)

• Bicep Brachii
• Brachioradialis
• Flexor Carpi Radialis (forearm)
• Flexor Carpi Ulrnaris(forearm)

• Triceps brachhii
• extensor carpi radialis (longus and brevis, in forearm)
• Extensor Carpi ulnaris(in forearm)

Flexion and abduction of the wrist

flexion and adduction of the wrist

elbow and shoulder extension

(arm swung foreward is shoulder flexion)

illiopsoas move the trunk when 1) femur is stabilized or 2.) the trunk is stablized. When moving trunk forward in standing position, movement is controlled by eccentric contraction of the hip/lower back muscles

Exercise: Captain's Chair

• When you swing your leg foreward it is hip flexion
• backward it is hip extension

• When you move your hips out it is adduction
• in it is abduction

Gluteus Maximus and Hamstrings (bicep femoris, semintendous and semimembraneous)

exercise: squat

movement of a joint that brings two parts into or toward a straight line, thereby increasing the angle of the joint, such as straightening the elbow.

Movement about a joint in which bones on either side of the joint are brought closer together, like bending the elbow.

Gluteus Medius & Minimus

exercise: side lying hip abduction

Adductor magnus, adductor brevis and longis

Side lying hip adduction (lying on your side. raise bottom leg up toward top leg)

The only muscle of the quadricep muscles that cross the hip joint

• Rectus femoris
• vastus intermedius (deep)
• vastus medialis
• vastus lateralis

exercise: leg extension

rectus femoris

• bicep femoris
• semitendinous
• semimbranosus
• gracillis
• sartorius
• gastrocnemius