1. Muscles. Listed below are the muscles we will learn:
For this section of the Fitness Unit, we are going to learn the major muscles: Their location, function and specific exercises that help in their development.
Listed below are the muscles we will learn:
Front view: Back view:
-Deltoids Trapezius
-Biceps Brachii Latissimus Dorsi
-Pectoralis Major Triceps Brachii
-Rectus Abdominus Hamstrings
-Quadriceps Group Gastrocnemius
-Gluteus Maximus

2. Muscles (front)
Deltoids. Pectoralis Major. Biceps Brachii Rectus Abdominus. Quadriceps.

3. Deltoid.
Definition: The Deltoid allows the shoulder to move in many different directions.
Function: The Deltoid has three movements/functions. The Deltoid flexes (decreased angle of the joint) , abducts (makes arm move away from center of the body) and extends (increased angle of the join) the arm.
Exercises: -Front Dumbbell raises.
-Seated lateral raises.
-Alternate dumbbell press
-Military press

4. Pectoralis Major
Descripion: The Pectoralis Major is the “meaty” part of the chest that helps provide power when doing push-up etc.
Function: The Pectoralis Major serves to adduct (bring closer to the center of the body) and flex the shoulder joint.
Exercises: -Bench Press
-Incline Press
-Dumbbell Pullover
-Cable Crossover
-Dumbbell Fly

5. Biceps Brachii
Description: The Biceps Brachii is the most recognized muscle of the body. Function: The Biceps Brachii works with the Triceps to bend or extend the elbow. Exercises: -Dumbbell Curl -Barbell Curl -Concentration Curl -Preacher Curl

6. Rectus Abdominus
Function: The Rectus Abdoninus will allow you to flex and rotate your upper body. The Rectus Abdoninus muscles are important in maintaining good posture. Exercises: -Crunches -Elbow to knee -Total Crunch -Reverse Curls

7. Quadriceps
Function: The Quadriceps are also known as the “Quads”. Their roll is to extend the knee. Location: The Quadriceps are situated between the knee and the hip, in front of the leg. Exercises: -Squat -Leg Extentions -Lunge -Leg Press -Front Squat

8. Muscles (Back)
Trapezius. Triceps Brachii. Latissimus Dorsi. Gluteus Maximus. Hamstring. Gastrocnemius.

9. Trapezius
Function: The Trapezius raises and lowers the shoulders and extends the neck. Location: The Trapezius or “Traps”, go from the base of the skull, down the vertebral column to the scapula. Exercises: -Shoulder Shrug -Upright Row -Military Press -Dumbbell Press

10. Triceps Brachii
Function: The “Triceps Brachii” role is to extend the elbow. Location: The “Triceps Brachii” is on the back of the upper arm. It attaches on the scapula and down to the humerus. Exercises: - Tricep Press Down. -Lying or StandingTriceps Extension -Overhead Press

11. Latissimus Dorsi
Location: The “Latissimus Dorsi” or “Lats” extends from your lower and middle vertebrae to your upper arm. Function: The “Latissimus Dorsi” adducts (bring closer to the center of the body) and extends the arms. Exercises: -Wide Grip Pull Down -Bent Over Row -Seated Pully Row

12. Gluteus Maximus
Function: The “Gluteus Maximus” or “Glutes” role is to extend and outwardly rotate hip, and extend the trunk. Exercises: -Squats -Lunges -Leg Press -Front Squats

13. Hamstrings
Location: The “Hamstrings” or the “Hams” are found on the back of the leg, between the knee and the hip. Function: The “Hamstrings” flex and extend the knee, which are important in walking/running. Exercises: -Lunges -Leg Curls -Leg Extentions.

14. Gastrocnemius
Function: The “Gastrocnemius” are also known as the “Calves” and is a small but extremely strong muscle. It’s primary role is to “plantar flex” or stand on the tip of your toes. Location: The “Gastrocnemius” is situated in the back of the leg, between the knee and the ankle. Exercises: -Seated Toe Raises. -Standing Toe Raises.