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NASM Appendix D

Muscles listed in appendix d of NASM Essentials of personal fitness training

QuestionAnswer
Anterior tibialis Concentrically accelerates dorsiflexion and inversion (lateral shin muscle)
posterior tibialis Concentrically accelerates plantarflexion and inversion of the foot (proximal shin muscle)
soleus Concentrically accelerates plantarflexion (outer muscle on calf)
gastrocnemius Concentrically accelerates plantarflexion (inner muscle on calf)
peroneus longus concentrically plantarflexes and everts the foot (proximal calf muscle)
biceps femoris- long head Concentrically accelerates knee flexion/ tibial external rotation (part of hamstring complex-large)
biceps femoris- short head Concentrically accelerates knee flexion and tibial external rotation (part of hamstring complex- smaller- lateral muscle)
semimembranosus Concentrically accelerates knee flexion, hip extension, and tibial internal rotation (part of hamstring complex- proximal area)
semitendonosus Concentrically accelerates knee flexion, hip extension, and tibial internal rotation (part of hamstring complex- narrow muscle in middle)
vastus lateralis Concentrically accelerates knee extension (quads- large lateral muscle)
vastus medialis Concentrically accelerates knee extension (quads- proximal muscle by top of knee)
vastus intermedius Concentrically accelerates knee extension (quads- large anterior lateral muscle)
rectus femoris Concentrically accelerates knee extension and hip flexion (quads- middle anterior muscle by top of thigh)
adductor longus Concentrically accelerates hip adduction, flexion, and internal rotation (inner muscle behind femur)
adductor magnus- anterior fibers Concentrically accelerates hip adduction, flexion, and internal rotation (inner muscle behind femur)
adductor magnus- posterior fibers Concentrically accelerates hip adduction, extension, and external rotation (from posterior view, behind hamstrings)
adductor brevis Concentrically accelerates hip adduction, flexion, internal rotation (diagonal muscle at top of inner thigh)
gracilis Concentrically accelerates hip adduction, flexion, and internal rotation/ assists in tibial
gluteus medius Concentrically accelerates hip abduction and internal rotation (anterior fibers) Concentrically accelerates hip abduction and external rotation (posterior fibers)
gluteus minimus Concentrically accelerates hip abduction and internal rotation
gluteus maximus Concentrically accelerates hip abduction and internal rotation hip extension and external rotation
Tensor fascia Latae (ioncluding iolotibial band) Concentrically accelerates hip flexion, abduction, and internal rotation (lateral sides of hips and thighs)
psoas Concentrically accelerates hip flexion and external rotation/ concentrically extends and rotates lumbar spine (muscles on either side of the spine; lumbar spine to top of femur)
iliacus Concentrically accelerates hip flexion and external rotation
sartorius Concentrically accelerates hip flexion, external rotation and abduction/ Concentrically accelerates knee flexion and internal roatation (top of anterior thigh around inside of thigh to proximal surface of tibia)
piriformis Concentrically accelerates hip external rotation, abduction and extension (inside pelvis)
rectus abdominis Concentrically accelerates spinal flexion, lateral flexion, and rotation (abs)
external oblique Concentrically accelerates spinal flexion, lateral flexion, contrlateral rotation (side of rectus abdominis- ribs 4-12)
internal oblique Concentrically accelerates spinal flexion, lateral flexion, ipsilateral rotation (below external oblique, ribs 9-12 to pelvis)
transverse abdominis increases intra-abdominal pressure/ supports abdominal viscera (ribs 7-12 to pelvis)
diaphragm concentrically pulls the central tendon inferiorly, increasing the volume in the thoracic cavity (dome shaped muscle below ribs and sternum)
superficial erector spinae: iliocostalis, longissimus, and spinalis Concentrically accelerates spinal extension, rotation, and lateral flexion (large muscles down the sides of the spine)
quadratus lumborum spinal lateral flexion (12th rib to iliac crest of pelvis)
multifidus Concentrically accelerates spinal extension and contralateral rotation (muscles on sides of spine from cervical to lumbar)
latissimus dorsi Concentrically accelerates shoulder extension, adduction, and internal rotation (large muscle of the back, block-V-shaped)
serratus anterior Concentrically accelerates scapular protraction (under armpit ribs 4-12 to scapula)
rhomboid major Concentrically produces scapular retraction and downward rotation (larger, lower rhomboid)
rhomboid minor concentrically produces scapular retraction and downward rotation (smaller, higher rhomboid)
lower trapezius Concentrically accelerates scapular depression (V of middle back, bottom of diamond)
middle trapezius Concentrically accelerates scapular retraction (bottom of upper back, middle of diamond)
upper trapezius Concentrically accelerates cervical extension, lateral flexion, and roataion/ Concentrically accelerates scapular elevation (spans shoulders to back of head, top of diamond)
pectoralis major Concentrically accelerates shoulder flexion (clavicular fibers), horizontal adduction and internal rotation (large anterior muscle of chest)
pectoralis minot=r concentrically protracts the scapula (smaller lateral pec)
anterior deltoid Concentrically accelerates shoiulder fkexion and internal rotation (anterior shoulder muscle)
medial deltoid Concentrically accelerates shoulder abduction (side of shhoulder)
posterior deltoid Concentrically accelerates shoulder extension and external rotation (back of shoulder)
teres major Concentrically accelerates shoulder internal rotation, adduction and extension (back/bottom underarm muscle)
teres minor Concentrically accelerates shoulder external rotation (small muscle between posterior deltoid and teres major)
infraspinatus Concentrically accelerates shoulder external rotation (proximal area of scapula to top of humerus)
subscapularis Concentrically accelerates shoulder internal rotation (muscle between shoulder and pecs)
supraspinatus Concentrically accelerates abduction of the arm (on top of shoulder, neck to humerus)
biceps brachii Concentrically accelerates elbow flexion, supination of the radioulnar joint , and shoulder flexion (front of humerus)
triceps brachii Concentrically accelerates elbow extension and shoulder extension (back of humerus)
brachioradialis Concentrically accelerates elbow flexion (muscle that stretches over inner elbow joint)
brachialis Concentrically accelerates elbow flexion (lower half of anterior surface of humerus)
levator scapulae Concentrically accelerates cervical extension, lateral flexion, and ipsilateral rotation when the scapulae is anchored/ assists in elevation and downward rotation of the scapulae (small muscle on side of neck to scapulae)
sternocleidomastoid Concentrically accelerates cervical flexion, rotation, and lateral flexion (back of head to clavical)
scalenes Concentrically accelerates cervical flexion, rotation, and lateral flexion/ assists rib elevation during inhalation (muscles in anterior par tof neck)
longus coli Concentrically accelerates cervical flexion, lateral flexion, and ipsilateral rotation (muscles on either side of windpipe)
longus capitis Concentrically accelerates cervical flexion and lateral flexion (upper muscles on either side of windpipe)
Created by: 1748422003