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NASM Appendix D
Muscles listed in appendix d of NASM Essentials of personal fitness training
| Question | Answer |
|---|---|
| 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) |
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