Fitness Center
Muscles and their Functions
QUADRICEPS - FRONT OF THIGH
RESPONSIBLE FOR LEG EXTENSION...SUCH AS KICKING A SOCCER BALL
HAMSTRINGS - BACK OF THIGH
RESPONSIBLE FOR LEG FLEXION...SUCH AS DOING BUTT KICKS DURING WARM-UPS
GASTROCNEMIUS - CALF MUSCLE/ BACK OF THE LOWER LEG BELOW THE KNEE
RESPONSIBLE FOR GOING ON YOUR TIPPY TOES!
TRAPEZIUS - LOCATED ON AREA BETWEEN NECK AND SHOULDERS.
RESPONSIBLE FOR ARM MOVEMENTS INVOLVING SHRUGS OF SHOULDERS
LATISSIMUS DORSI "LARGEST MUSCLE IN THE BACK"
RESPONSIBLE FOR PULLING DOWN WEIGHT FROM ABOVE. REMEMBER THE LAT PULL DOWN MACHINE?
PECTORALIS - MAJOR CHEST MUSCLE
PRIMARY RESPONSIBLE FOR PUSHING WEIGHT AWAY/INTO FROM BODY. SUCH AS A BENCH PRESS AND PUSH-UPS
BICEPS - LOCATED ON TOP OF UPPER PORTION OFF ARM ANTERIOR PORTION. RESPONSIBLE FOR FLEXION OF THE ELBOW, BICEP CURLS WOULD BE A GREAT EXERCISE TO WORK THE BICEPS
TRICEPS - LOCATED ON TOP OF UPPER POSTERIOR PORTION OF THE UPPER ARM. RESPONSIBLE FOR EXTENDING THE ARM OR MAKING IT STRAIGHT.
RECTUS ABDOMINUS (ABDOMINALS) - "STOMACH MUSCLE"
CRUNCHES AND SIT UPS WOULD BE A GREAT EXERCISE TO WORK THE ABDOMINAL MUSCLES.
The F.I.T. principle can be used to help you create a fitness program. Your fitness program can be designed to maintain or improve your cardiovascular, muscular strength, muscular endurance, and/or flexibility fitness. Each of these health-related fitness components has its own unique F.I.T.T principle.
F = frequency - this is how often you should do an exercise to maintain or improve fitness
I = intensity - this is how hard you should exercise to maintain or improve fitness
T = time - this is how long you should exercise to maintain or improve fitness
T = Type - this is what type of exercise you are performing, such as weight training or aerobic exercise
HEART RATE CALCULATION
Q: HOW DO YOU GET YOUR MAX. HEART RATE?
A: 220- YOUR AGE = YOUR MAX. HEART RATE!
Q: WHAT PERCENTAGE OF YOUR MAX. HEART RATE SHOULD YOU WORK OUT TO GET THE BEST AEROBIC BENEFITS?
A: 60-85%!
Q: HOW DO YOU MEASURE WHAT INTENSITY YOU ARE WORKING OUT IN?
A: YOUR HEAR RATE!
Q: WHAT SITES DO YOU MEASURE YOUR HEART RATE?
A: RADIAL & CAROTID PULSE SITES