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