Muscle Boot Camp

By: Mr. Mendez

Can you identify these muscles if I would quiz
you right now?
1. Pectoralis Major
2. Biceps (2 heads)
3. Triceps (3 heads)
4. Internal Oblique/External Oblique
5. Vastus Intermedius, Vastus Medialis, Vastus Lateralis, and Rectus
Femoris
6. Gluteus Maximus
7. Semimembranosus, Semitendinosus and Biceps Femoris
8. Gastrocnemius
Let me help you!
1. Pectoralis Major = “Chest”
2. Biceps (2 heads)
3. Triceps (3 heads)
4. Internal Oblique/External Oblique = “Abs, Core, Abdominals”
5. Vastus Intermedius, Vastus Medialis, Vastus Lateralis, and Rectus
Femoris =“Quadriceps”
6. Gluteus Maximus = “Bottom”
7. Semimembranosus, Semitendinosus and Biceps Femoris=
“Hamstrings”
8. Gastrocnemius = “Calves”
Before we start…
• Cue= hint or guiding suggestion
 Flexion (Concentric) vs Extension (Eccentric)
Concentric Exercise= Muscles is shortening

Eccentric Exercise= Muscles is lengthen

Isometric: Muscle still contracts but there isn't any movement.

Common Concentric movements and
exercises include:
• Lifting objects
• Bicep curl
• Extending from a push up
• Curl ups
• Standing from a squat
• Hamstring curls
Some movements or exercises that display
eccentric movements include:
• Lowering a dumbbell
• Walking
• Calf raises
• Squats
• Triceps extensions
What do you need to know?
• Location
• Purpose (at least one)
• Main exercise or exercises (at least one) associated with the correct
muscle.

• Anterior= Front of your body

• Posterior= Back of your body
Muscle #1 Pectoralis Major

• Also know as the “Chest”

• Purpose: primarily
responsible for movement
of the shoulder joint.

• Exercises: Push-ups,
Bench Press, Cable Fly's
Muscle #2 Triceps (3 Heads)
Purpose: Triceps are probably the most important muscle in terms of
upper body training in the gym.

Biceps would be right up there as well.

Strong triceps are necessary for
every pushing movement
and some pulling movements

Exercises: Triceps dips, close grip

push-ups, triceps extensions
 Activity #1 : Push-Up
Cues for Push-Up

• Push-Up Position
• Make a diamond
• Push off the ground
and extend!
 Muscles #3 Biceps (2 heads)
Purpose: helps control the motion of
two different joints, the shoulder
and the elbow.

Exercises: Biceps and Close Grip

Pull-Ups
Activity#2: Bicep Curls
Cues
• Arms are shoulder width apart
• Feet shoulder width apart
• Bring arms towards your chest hold for a sec.
• Extend arms back to starting position.
Muscle #4 Internal Oblique/External Oblique

In the case of these abdominal muscles,

stabilization is a key function.

Also known as “Abs, Abdominals, Core, or 6 pack”

Exercises: Planks, Medicine Ball Exercises,

Curl Ups
Activity #3 Planks
Cues
• Get into push up position
• Forearms are touching the ground.
• Keep your whole body straight (line)
• Squeeze your abs
• Feet together.
Muscle #5 Vastus intermedius, Vastus
Medialis, Vastus Lateralis, and Rectus Femoris
Known as “Quadriceps”
All four quadriceps are
powerful extensors of the
knee joint.

Purpose: They are crucial in

walking, running, jumping
and squatting.
Activity #4 Leg Raises

Cues

• Lie down on your back.

• Bend one knee.
• Keep the same foot on the ground.
• Raise your opposite leg up
• towards the ceiling.
Muscle #6 Gluteus Maximus
The Gluteus Maximus muscle is located in the buttocks and
is regarded as one of the strongest muscles in the human
body.

Purpose: The gluteus maximus muscle is responsible for

movement of the hip and thigh.

Common Exercises: Squats and Wall Sits

Glutes Maximus Activity#5 : Squat
• Feet Shoulder Width Apart
• Arms extended in front
• Eyes kept forward through out
• Back is straight
• Lower yourself like a chair
 Muscle #7 Semimembranosus, semitendinosus
and Biceps Femoris
Known as the “Hamstrings”

The hamstrings are a group of muscles and

their tendons at the rear of the upper leg..

Purpose: The hamstrings flex the knee

joint, adduct the leg, and extend the thigh
to the backside of the body.

They are used in walking and running.

Common exercise: Laying down leg curls,
dead lifts
 Activity #6 Laying Leg Curl: Semimembranosus,
Semitendinosus and Biceps Femoris

Cues:
• Lie down on the floor on your stomach.
• Feet are closed
• Bend your knees.
• Toes are pointing toward ceiling.
 Muscle #8 Gastrocnemius
Excessively tight calf muscles are
prone to tearing, increase your
risk of Achilles tendon tears, and
are weak. Both
the gastrocnemius muscle and
the soleus join onto the Achilles
tendon, which is the strongest
and thickest tendon in the
human body.

Common exercises: Calf Raises

Gastrocnemius Activity #7: Calf-Raises
Cues

• Stand Tall
• Feet Shoulder width
apart
• Tiptoes
• Hold
• Feet Flat
References
• https://www.merckmanuals.com/home/bone,-joint,-and-muscle-
disorders/biology-of-the-musculoskeletal-system/muscles
• https://images.google.com/imghp?hl=en&gl=ar&gws_rd=ssl