MUSCLES WHERE ARE THEY? WHAT DO THEY DO FOR ME? INJURIES & SORENESS

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How does a strong, muscular system prevent injury: Maintain your balance Avoiding injuries, like stepping off a curb, slipping, falling and lifting heavy objects incorrrectly

A strong, balanced muscular systems will Improve posture Align your spine (vertebrae) Reduce lower back pain

When you increase your muscle mass you Improve body composition Body Composition is how much muscle you have and how much fat, blood, skin, tissue, etc that you have.

DELTOIDS & TRAPEZIUS The primary action of the deltoid is to raise your arm.  Abduction is the motion of raising your arm up to the side.  An example would be the upward motion of your arms during jumping jacks. 

The Trapezius primary motion is shrugging your shoulders. DELTOIDS & TRAPEZIUS The Trapezius primary motion is shrugging your shoulders.

PECTORALS Your chest muscles are your Pectorals. Push Ups are an example of Pectorals

TRICEPS On the back of the upper arm- They straighten your arm

Biceps are found on the top of the upper arm. They bend your arm

ABDOMINALS

Abdominals The Muscle Commonly referred to the as Abdominals is actually One of Many Muscles

You Also Have 2 Sets of Oblique Muscles Each side has external and internal oblique muscles.  Their primary function is to rotate your torso. 

“LATS – LATISSIMUS DORSI The largest muscles in your back.  The best back exercise would not be complete without working the lats.  The lats help perform different motions when your arms and shoulders are in different positions. A common motion is shoulder abduction which is moving the upper arm down to the side toward the body like the motion of a pull up. Another common motion of the lats is arm extension or moving the upper arm down from an elevated position.  An example would be doggie paddle swimming.  

LOWER BODY

Found on the front of your leg. They are used to straighten the knee QUADRICEPS Found on the front of your leg. They are used to straighten the knee

Buttocks & Legs Gluteals move your leg backwards This function of the hamstrings is knee flexion which is the motion of curling your leg back trying to touch your butt (gluteals) Plantar flexion is the movement of pushing your toes away from your body such as the movement of your feet while you stand on the balls of your feet.

When muscles contract, it Pulls on the bone putting stress to the bone which causes increased bone density (Bones get stronger)

When a muscle contracts it: Shortens in length

MUSCLES WORK IN PAIRS

MUSCLES WORK IN PAIRS

MUSCLE SORENESS Your muscles should feel sore on some days after you exercise. If you go out and jog the same two miles at the same pace, day after day, you will never become faster, stronger or have greater endurance. If you stop lifting weights when your muscles start to burn, you won't feel sore on the next day and you will not become stronger. All improvement in any muscle function comes from stressing and recovering. On one day, you go out and exercise hard enough to make your muscles burn during exercise. The burning is a sign that you are damaging your muscles. On the next day, your muscles feel sore because they are damaged and need time to recover. Scientist call this DOMS, delayed onset muscle soreness. It takes at least eight hours to feel this type of soreness. You finish a workout and feel great; then you get up the next morning and your exercised muscles feel sore. We used to think that next-day muscle soreness is caused by a buildup of lactic acid in muscles, but now we know that lactic acid has nothing to do it. Next-day muscle soreness is caused by damage to the muscle fibers themselves.

MUSCLE INJURIES Muscle Strain Overview Muscle strain or muscle pull or even a muscle tear implies damage to a muscle or its attaching tendons. You can put undue pressure on muscles during the course of normal daily activities, with sudden, quick heavy lifting, during sports, or while performing work tasks. Muscle damage can be in the form of tearing (part or all) of the muscle fibers and the tendons attached to the muscle. The tearing of the muscle can also damage small blood vessels, causing local bleeding (bruising) and pain (caused by irritation of the nerve endings in the area). Muscle Strain Symptoms Swelling, bruising or redness, or open cuts as a consequence of the injury Pain at rest Pain when the specific muscle or the joint in relation to that muscle is used Weakness of the muscle or tendons (A sprain, in contrast, is an injury to a joint and its ligaments.) Inability to use the muscle at all

MUSCLE INJURY TREATMENT The amount of swelling or local bleeding into the muscle (from torn blood vessels) can best be managed early by applying ice packs and maintaining the strained muscle in a stretched position. Heat can be applied when the swelling has lessened. However, the early application of heat can increase swelling and pain. Take nonsteroidal anti-inflammatory agents such as aspirin and ibuprofen to reduce the pain and to improve your ability to move around. Protection, rest, ice, compression, and elevation (known as the PRICE formula) can help the affected muscle. Here's how: First, remove all constrictive clothing, including jewelry, in the area of muscle strain. Protect the strained muscle from further injury. Rest the strained muscle. Avoid the activities that caused the strain and other activities that are painful. Ice the muscle area (20 minutes every hour while awake). Ice is a very effective anti-inflammatory and pain-relieving agent. Small ice packs, such as packages of frozen vegetables or water frozen in foam coffee cups, applied to the area may help decrease inflammation. Compression can be a gently applied with an Ace or other elastic bandage, which can provide both support and decrease swelling. Do not wrap tightly. Elevate the injured area to decrease swelling. Prop up a strained leg muscle while sitting, for example. Activities that increase muscle pain or work the affected body part are not recommended until the pain has significantly gone away.