Flashcards in Shoulders, Arms, Back, and Stabilizers Deck (61):
What does the trapezius do? (3)
1. Adducts the shoulders (scapulae) up and in and up and down.
2. Stabilizes the shoulder blade.
3. Lower traps keep shoulders down.
Where does the trapezius originate and insert?
Cervical and thoracic vertebrae to scapulae and clavicle (spine to shoulder blade to collar bone).
Which exercises strengthen the trapezius?
Most BM exercises use it as a stabilizer.
Which exercises stretch the trapezius? (2)
Stretch at the bar and child's pose.
Why is it that humans typically have over-developed "upper traps" and under-developed "lower traps?"
Our upper traps are overdeveloped because of stress, which triggers a protection response that causes people to tense their shoulders upwards. Our sedentary lifestyle also weakens theses muscles.
What does the lattisimus dorsi do? (3)
1. Extends and adducts the arms (pulls arms in and back)
2. Stabilizes shoulder and upper back.
3. When it's recruited, it helps hold the shoulder blades against the ribs.
Where does the lattisimus dorsi originate and insert?
Spine to sacrum to humerus (arm bone).
Which exercises strengthen the lattisimus dorsi? (3)
Lat pulls, one-weight lifts, zinger after foldover (beause you're pulling down)
Which exercises stretch the lattisimus dorsi? (2)
Stretch after reverse pushups, stretch at the bar
Which muscle group covers the most area in the body?
The lattisimus dorsi
What is the largest muscle in the arm?
What do the rhomboids do? (3)
1. Adduct the scapulae (moves the shoulder blades in and up)
2. Stabilize shoulder blades.
3. Act as stabilizers when people hold weight in front of them (counteract the forward thrusting force by pulling inwards, ex. shoulder walks).
Where do the rhomboids originate and insert?
Spine to medial scapula
Which exercises strengthen the rhomboids? (3)
Rhomboid pulls, rhomboid presses during cobra, anytime you're asked to work on posture or pull your shoulders back and down
Which exercises stretch the rhomboids? (3)
Stretch at the bar, thigh stretch, and child's pose
Why are the rhomboids of women and girls often weak?
Their daily tasks don't involve heavy lifting. Weak rhomboids cause the shoulders to slump forward.
What does the serratus anterior do? (2)
1. Abducts the scapulae (moves shoulder blades down and out)
2. Stabilizes shoulder blades in place as the arms move
Where does the serratus anterior originate and insert?
Upper eight of nine ribs to the medial scapula
Which exercises strengthen the serratus anterior? (2)
Pushups and planks (especially when asked to widen your shoulder blades). Students have trouble figuring out how to use this muscle during push ups.
Which exercises stretch the serratus anterior? (2)
Rhomboid and lat pulls, "puppy" stretch
Which muscle works in opposition to the serratus anterior?
The rhomboids. The serratus anterior abducts the scapulae while the rhomboids adduct them.
Which muscle works in opposition to the rhomboids?
The serratus anterior. The serratus anterior abducts the scapulae while the rhomboids adduct them.
What does the teres major do?
Adducts the arms (does not play a significant role in stabilizing the back).
Where does the teres major originate and insert?
Scapula to humerus
Which exercises strengthen the teres major?
One weight lifts (performs the "in")
Which exercises stretch the teres major? (2)
Stretch after reverse pushups, stretch at the bar
What does the levator scapulae do? (2)
Elevates the scapula, and when the scapula is fixed, it helps to bend the head. It is often overused when people are stressed.
Where does the levator scapulae originate and insert?
First cervical vertebra to the scapula
Which exercises strengthen the levator scapulae? (3)
Lunge stretch, arabesque, pretzel, cobra (anything where you have to lift your head)
Which exercises stretch the levator scapulae? (4)
Forward bending exercises, including stretch at the bar, thigh stretch, child's pose, and head rolls
What does the deltoid do?
Flexes, abducts, and extends the arms (moves it forward, side, and back)
Where does the deltoid originate and insert?
Scapula, acromion, clavicle, to humerus.
Which exercises strengthen the deltoid? (4)
Flat back, shoulder walks, and bent elbow lifts
Anterior deltoid: bent elbow lifts, shoulder walks
Medial deltoid: medial deltoid lifts
Posterior deltoid: one weight lifts
Don't call the deltoid the...
Tear drop shaped muscle
Which exercises stretch the deltoid? (2)
Shoulder walks and one weight lifts (stretches the opposite side)
What are the functions of the biceps brachii? (2)
1. Bends elbow
2. Helps flex arm
Where does the biceps brachii originate and insert?
Scapula to ulna and radius
Is the biceps brachii a one or two joint muscle?
Two joint extending across shoulder and elbow.
Which exercises strengthen the biceps brachii? (5)
Biceps curls/pulses, PU, RPU, FB, zinger
Which exercise stretches the biceps brachii?
What is the function of the brachialis?
Where does the brachialis originate and insert?
Humerus to ulna
What exercises strengthen the brachialis? (2)
Biceps curls and pulses
Which exercises stretch the brachialis? (2)
OWL, any straight arm position
Is the brachialis a one or two joint muscle?
One joint muscle specialized for elbow flexion. It carries more weight during biceps curls than the biceps themselves.
What is the function of the brachioradialis?
Bends the elbow when arm is turned
Where does the brachioradialis originate and insert?
Humerus to radius
Which exercises strengthen the brachioradialis? (2)
Biceps curls and pulses, esp. hammer curls
Which exercises stretch the brachioradialis? (2)
OWL, any straight-arm position
Is the brachioradialis a one or two joint muscle?
One joint muscle
What is the purpose of the triceps brachii?
Extends the elbow
Where do the triceps brachii originate and insert?
Scapula (one head) and humerus (two heads) to ulna
Which exercises strengthen the triceps brachii? (2)
Which exercises stretch the triceps brachii? (2)
Stretch after OWL and stretch after RPU
Is the triceps brachii a one or two joint muscle?
Two joint - shoulder and elbow
What is the function of the pectoralis major?
Flexes, adducts, and medially rotates the shoulder. It is a trunk muscle.
Where does the pectoralis major originate and insert?
Clavicle to sternum to humerus
Which exercises strengthen the pectoralis major?
PU and FB, SW when weight is above shoudler height
Which exercises stretch the pectoralis major?
Stretch after RPU
Which 3 muscles are involved in flexion of the arm?
Anterior deltoid, pectoralis major, cobracobrachialis