Baby Boomer Fitness Challenge

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Baby Boomer Fitness Challenge - Helping You LIve A Better Life

Anatomy of the Arm [Pictograph]

Anatomy of the Arm

Learn where each muscle, bone, tendon and ligament of the human arm is located…

Anatomy of the Arm

[Click picture to enlarge]

Learn more about the anatomy of the arm:
Gray’s Anatomy for Students: With STUDENT CONSULT Online Access, 2e
The Anatomy of Exercise and Movement for the Study of Dance, Pilates, Sports, and Yoga
Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists, 2e

Anatomy of the Bicep

Bicep Anatomy Pencil Drawing

Bicep

In human anatomy, the biceps brachii, or as it is commonly known, the biceps, is a two-headed muscle. The biceps lies on the upper arm between the shoulder and the elbow. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm. While the biceps crosses both the shoulder and elbow joints, its main function is to flex the elbow and supinate the forearm.

The primary function of the biceps brachii is as a powerful supinator of the forearm (turns the palm upwards). This action, which is aided by the supinator muscle, requires the elbow to be at least partially flexed. If the elbow, or humeroulnar joint, is fully extended, supination is then primarily carried out by the supinator muscle.

Anatomy of the BicepIn doing a dumbbell or barbell curl the bicep flexes as you curl the weight up to your shoulder, relaxing as you lower the weight. This exercise is one of the most common ways to strengthen the biceps, with many variations available to focus on different sections of the muscle group.

When doing weight, or resistance, training to isolate the bicep for maximum results one must hyperextend the shoulder. By stretching out the shoulder (hyperextending) it brings the power of the movement to the bicep and away from employing the shoulder as an assistant.

There are many different types and forms of exercise available for the bicep, and depending what your goal may be, whether to build mass to the muscle, to strengthen it for a specific sport (such as pitching in baseball), or to firm up the muscle for a more aesthetic look, will determine what numbers you will choose for your number of repetitions and sets each time, and how often, you exercise your biceps.

Recommended Reading:
Dumbbell Exercises-Shoulders & Arms Laminated (Poster)
The 15 Best Arm Toning Exercises for Women [Illustrated]: 30 Days to Firmer, Toned & Sexy Arms (Fitness Model Physique Series)
Best Biceps Workouts: Get Killer Biceps in 30 Days or Less Without using a Gym: And Work Out on Your Own Schedule

Abdominal Muscles

Muscles of the Abdominal Wall

 

The Anatomy of Abdominal Muscles

Four distinct pairs of abdominal muscles create the flat anterolateral abdominal wall. These muscles resemble sheets of muscle tissue, flat and in some cases even straight during contraction. The external abdominal oblique, the internal abdominal oblique, transversus abdominis, and the rectus abdominis are the muscles which create the abdominal wall.

ABDOMINAL MUSCLES FUNCTIONS

The basic functions of these abdominal muscles involve providing structural support for the abdominal cavity as well as providing protection for the internal organs residing within the abdominal walls. These muscles are also available to assist in the process of respiration.
Contraction of the muscles of the abdominal wall usually assists in activities such as protecting and offering the spine extra stability when lifting heavy objects or assisting in the process of defecation.
Childbirth is also assisted via the contraction of the muscles of the abdominal wall. Many movements and activities are aided by smaller, less noticeable contractions of these muscles.
Choosing from the three layered muscles of the lateral abdominal wall, the external abdominal oblique remains the most superficial yet ironically the strongest.

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Baby Boomer Fitness Challenge

Recommended Reading:
The Complete Book of Abs: Revised and Expanded Edition
The Concise Book of Muscles, Second Edition
The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised

 

Anaerobic | Anaerobic Exercise

Anaerobic Weightlifting

Anaerobic

adjective

Definition:

  1. Not requiring, or capable of occurring, in the absence of air or free oxygen.
  2. Caused by, or relating to, the lack of molecular oxygen.

Anaerobic may be used to describe an organism, a cell, a process or a mechanism that can function without air (i.e. air to generally mean oxygen). This is in contrast to the term aerobic, which means requiring air or free oxygen.

Word origin:

From French anaérobie, coined in 1863 by Louis Pasteur, from Greek an- (“without”) + aer (“air”) + bios (“life”).
Related forms: anaerobe (noun), anaerobically (adverb).

Anaerobic exercise is exercise intense enough to trigger Lactic acid fermentation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes.[1][2] Any activity lasting longer than about two minutes has a large aerobic metabolic component.

Source:
Wikipedia
Biology Online

Aerobic | Aerobic Exercise

Aerobic ExerciseAerobic (adj.)

  1. Biology – Living or occurring only in the presence of oxygen; of or relating to aerobes.
  2. Involving or improving oxygen consumption by the body, as in aerobic exercise.
  3. Relating to or used in aerobics, as in aerobic shoes.

Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.[1] Aerobic literally means “living in air”,[2] and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.[3] Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.[1] The intensity should be between 60 and 85% of maximum heart rate.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.[4][5]

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Baby Boomer Fitness Challenge

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