Question

Targeting Specific Muscles

1. Review the descriptions of different bodybuilding exercises below

.2. Try doing or simulating each exercise with your own body (without the weights of course).

3. Based on the descriptions of which actions are performed by each muscle, and information about where the muscles insert into bones, try to determine which muscle is targeted by the exercise. Note that each exercise targets one of the muscles in the list below.

4. In your notebook record:. The name of the muscle from the list (below) that you think is being targeted by each exerciseb. Which bone the muscle pulls on during that exercise (point of insertion).

Exercise 1Pronate your hands and grasp an overhead bar so your feet are off the ground. Pull to move arms in an inferior and posterior direction. Relax and repeat 10 times.

Exercise 2-Stand with a dumbbell in each hand in a pronated grip. Flex at the elbows while keeping the rest of the body stable. Keep the dumbbells in pronated grip throughout. Hold for one second. Extend elbows back to the starting position and repeat.

Exercise 3-Stand with your feet a hip width apart. While stabilizing the rest of your body, plantar flex your feet at your ankles so your entire body elevates straight upward. Hold for one second, then relax. Repeat 10-20 times.

Exercise 4-With your index fingers, gently pull the corners of the mouth out slightly in lateral directions. Push back against that action with your facial muscles and hold this tension. After a few seconds, push even harder with your muscles so they push your fingers closer together again. Repeat 20-50 times depending on comfort level.

Exercise 5-Tie one end of a resistance band (like a giant rubber band) to a post near the floor or the leg of a heavy desk. Tie the other end around your ankle. Support yourself by holding on to something nearby. Keep your thigh still and flex at your knee until your shin is parallel to the floor. Relax and repeat 10 times before switching legs.

Exercise 6-Stand in anatomical position. Close your eyes and place the heels of your hands over your eyes and pressed against your eyelids with your fingers resting against your forehead. Inhale and tightly squeeze your eyes closed as hard as you can while feeling your eyelids working to overcome the resistance of your hands. Hold for five seconds and relax. Repeat 10 times.

Exercise 7-Begin on all fours with your hands and knees on the ground. Keep balanced with your back straight. Slowly abduct your right leg out and away from your body, keeping your knee flexed at 90 degrees. Pause and return to all fours. Repeat 10-20 times and then switch legs.

Exercise 8-Stand with a barbell in each hand in supinated grip. Flex your elbows while keeping your back and legs stable and maintaining a supinated grip. Slowly extend your arms back to the starting position and repeat 8-10 times.

Exercise 9-Lie on your back. A partner will grasp the superior surface of one of your feet and attempt to pull and plantar flex your foot. Resist that action and attempt to dorsiflex

Muscles List:

Occipitofrontalis

Orbicularis oclli

Orbicularis oris

Masseter

Temporalis

Sternocleidomastoid

Latissimus dorsi

External intercostals

Rectus abdominis

External oblique

Pectoralis major

Deltoid

Trapezius

Biceps brachii

Brachioradialis

Brachialis

Triceps brachii

Flexor carpi ulnaris

Extensor digitorum

Gluteus maximus

Gluteus medius

Gracilis

Biceps femoris

Vastus lateralis

Tibialis anterior

Gastrocnemius

Answer 1

Excercise 1-

muscle used-: latissimus dorsi, trapezius,

Insertion:- latissimus dorsi- the floor of the intertubercular groove of the humerus.

Trapezius- the skull and vertebral column to the shoulder girdle.

Exercise 8-

Muscle used- biceps bracii

Insertion- radial tuberosity.

Excercise 3-

muscle used-gastrocnemius, tibilalis anterior

Insertion-

gastrocnemius- soleus

Tibialis anterior-medial cuneiform and first metatarsal bones of the foot.

Excercise 4-

muscle used-orbicularis oriss, masseter, temporalis

Insertion-the lateral palpebral raphe,

Excercise 5-

muscle used- vastus lateralis

Insertion- Quadriceps tendon to base of patella and onto tibial tuberosity via the patellar ligament.

Excercise 6-

muscle used- Occipitofrontalis, Orbicularis oclli

Insertion- Occipitofrontalis- epicranial aponeurosiso

Orbicularis oclli- lateral palpebral raphe

Excercise 7-

muscle used- Gluteus maximus, Gluteus medi, Gracil, Biceps femorisisus

Insertion-

Gluteus maximus- gluteal tuberosity.

Gluteus medius- Anterior aspect of greater trochanter of femur

Gracilis- Medial surface of proximal tibia

Biceps femoris- head of the fibula.

Excercise 2-

muscle used- Brachioradialis, Brachialis, triceps brachii

Insertion-

Brachioradialis-proximal to the styloid process of radius.

brachialis- Coronoid process of the ulna.

triceps brachii- Posterior surface of the olecranon process of the ulna, capsule of the elbow joint and antebrachial fascia.