CHEST MUSCLES FUNCTIONS

The chest muscles are made up of the pectoralis major and, underneath that, the pectoralis minor.
The pectoralis major is the larger muscle and has two parts—an upper portion (called the
clavicular head) and the lower portion (called the sternal head).

The chest muscles are responsible for moving the arms across the body and up and down, as well
as other movements like flexion, adduction, and rotation. Most chest exercises will involve
pushing the arms away from the body or the body away from the arms.

BACK MUSCLES FUNCTIONS

 Extensor muscles. Attached to the back of the spine, these muscles allow us to stand and lift objects.
They include the large muscles in the lower back (erector spinae), which help hold up the spine, and
gluteal muscles.
 Flexor muscles. Attached to the front of the spine, these muscles include the abdominal muscles. They
allow us to flex, bend forward, lift and arch the lower back. When the abdominal muscles are weak,
the muscles that allow us to bend at the hip get tighter, increasing the curve at the lower back.
 Oblique muscles. These are attached to the sides of the spine. They help us rotate the spine and
maintain proper posture.

ABDOMINAL MUSCLES FUNCTIONS

 The abdominal muscles support the trunk, allow movement and hold organs in place by regulating
internal abdominal pressure.
transversus abdominis – the deepest muscle layer. Its main roles are to stabilise the trunk and maintain
internal abdominal pressure
 rectus abdominis – slung between the ribs and the pubic bone at the front of the pelvis. When
contracting, this muscle has the characteristic bumps or bulges that are commonly called ‘the six pack’.
The main function of the rectus abdominis is to move the body between the ribcage and the pelvis
 external oblique muscles – these are on each side of the rectus abdominis. The external oblique muscles
allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For
example, the right external oblique contracts to turn the body to the left
 internal oblique muscles – these flank the rectus abdominis and are located just inside the hipbones.
They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the
left requires the left side internal oblique and the right side external oblique to contract together.

UPPER EXTREMITIES MUSCLES FUNCTIONS

The muscles of the upper extremity include those that attach the scapula to the thorax and generally move
the scapula, those that attach the humerus to the scapula and generally move the arm, and those that are
located in the arm or forearm that move the forearm, wrist, and hand. Muscles that move the shoulder and
arm include the trapezius and serratus anterior. The pectoralis major, latissimus dorsi, deltoid, and rotator
cuff muscles connect to the humerus and move the arm.
The muscles that move the forearm are located along the humerus, which include the triceps brachii,
biceps brachii, brachialis, and brachioradialis. The 20 or more muscles that cause most wrist, hand, and
finger movements are located along the forearm.

LOWER EXTREMITIES MUSCLES FUNCTIONS

The muscles that move the thigh have their origins on some part of the pelvic girdle and their insertions
on the femur. The largest muscle mass belongs to the posterior group, the gluteal muscles, which, as a
group, adduct the thigh. The iliopsoas, an anteriormuscle, flexes the thigh. The muscles in
the medial compartment adduct the thigh. The illustration below shows some of the muscles of the lower
extremity.

Muscles that move the leg are located in the thigh region. The quadriceps femoris muscle group
straightens the leg at the knee. The hamstrings are antagonists to the quadriceps femoris muscle group,
which are used to flex the leg at the knee.

The muscles located in the leg that move the ankle and foot are divided into anterior, posterior,
and lateral compartments. The tibialis anterior, which dorsiflexes the foot, is antagonistic to the
gastrocnemius and soleus muscles, which plantar flex the foot.

DESCRIPTIONS OF THE FOLLOWING:

ENDOMORPH - The endomorph tends to gain weight and keep it on. Their build is a little wider than an
ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more
muscle than either of the other body types, but they often struggle to gain it without significant amounts
of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you
may be an endomorph.

This definitely doesn't mean that an endomorph can't be healthy. They can be every bit as strong, healthy,
and capable as the other two groups, and may actually have some strength advantages due to their
additional muscle mass. But if and when they decide to lean out, it'll take hard work!

MESOMORPH - The mesomorph has a middle-of-the-road build that takes the best of both worlds.
They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.

In short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this
mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you're not
necessarily healthier than the other two types, either. But you may be able to "bounce back" from being
out of shape more easily than the other two body types, gaining muscle and burning fat with comparative
ease.

ECTOMORPH - An ectomorph tends to be thin, and struggles to gain weight as either body fat or
muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their
biggest goal. People who battle to gain muscle are often known as "hardgainers." Ectomorphs tends to
have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight,
they may still look skinnier than they are, particularly in the calves and forearms.
Being an ectomorph doesn't mean you're doomed to be weak, though. You can still get remarkably strong,
and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you
want to gain weight, you'd better be prepared to eat like you've never eaten before.

WHAT IS AEROBICS?

Aerobics is a form of physical exercise that combines rhythmic aerobic

exercise with stretching and strength training routines with the goal of improving all elements of fitness
(flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be
practiced in a group setting led by an instructor (fitness professional), although it can be done solo and
without musical accompaniment. With the goal of preventing illness and promoting physical fitness,
practitioners perform various routines comprising a number of different dance-like exercises. Formal
aerobics classes are divided into different levels of intensity and complexity.Will have five components:
warm-up (5–10 minutes), cardiovascular conditioning (25–30 minutes), muscular strength and
conditioning (10–15 minutes), cool-down (5–8 minutes) and stretching and flexibility (5–8 minutes).
Aerobics classes may allow participants to select their level of participation according to their fitness
level. Many gyms offer a variety of aerobic classes. Each class is designed for a certain level of
experience and taught by a certified instructor with a specialty area related to their particular class.

WHAT IS HEALTH APPRAISAL RECORD?

A health appraisal is an evaluation of an individual’s health performed to gather information about both
his current bodily fitness as well as his risk of developing various medical conditions. While a health
appraisal can bear many similarities to a physical examination, it tends to place more emphasis on future
medical risks than a physical traditionally does. Periodic health appraisals are often mandatory for
students, and may also be offered by one’s employer. Some health appraisal providers offer follow-up
support services which assist individuals in controlling their risk of developing a certain medical
condition in the future.

WHAT IS PONDERAL INDEX?

The ponderal index, commonly known simply as “PI” in most medical literature, is a method of
measuring human leanness. It’s a mathematical formula that uses a ratio of height to total mass, and plots
results on a chart designed to indicate whether a person is underweight, at a healthy weight, overweight,
or obese. When it was first introduced in the early 1920s, it was the prevailing means of determining
healthy weight. It’s still commonly used to assess the growth of newborns and young children, but the
newer body mass index (BMI) scale is usually more common for determining adult obesity and obesity
risk. Both rely on a person’s weight and height, but BMI is usually easier to calculate and, as such,
reduces the chances for error.

WHAT IS FITT FORMULA?

The FITT Principle (or formula) is a great way of monitoring your exercise program. The acronym FITT
outlines the key components, or training guidelines, for an effective exercise program, and the initials F, I,
T, T, stand for: Frequency, Intensity, Time and Type.

Frequency: refers to the frequency of exercise undertaken or how often you exercise.

Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
 Time: refers to the time you spend exercising or how long you exercise for.

Type: refers to the type of exercise undertaken or what kind of exercise you do.
Let’s take a look at each of the components in a little more detail.

HOW TO CALCULATE PONDERAL INDEX?

Ponderal means estimated or ascertained by weight. Ponderal index is an improved version of body mass
index - BMI uses height to the second power:

BMI = weight / height²

whereas ponderal index use height³ - which makes more sense as our bodies are 3-dimensional structures,
not 2D!

PI = weight / height³

BMI works well for people of average height (~5 ft 6 in / 170 cm), but if you are a very tall person, your
BMI value will most probably indicate the overweight. If you are short, BMI is a favorable measure
showing normal weight even if you need to lose a few pounds.

For adults the basic weight unit in PI calculation is kg and height expressed in meters. For infants and
newborn babies, weight is usually shown in grams and height in centimeters:

 PI_adult = weight [kg]/ height [m]³

 PI_child = weight [g]/ height [cm]³ = 0.1 * PI_adult

As you can easily notice, the Rohrer's indices for adults and children differ by one order of magnitude. It
rarely happens that children index is calculated with the standard adult ponderal index formula, so then it
can be equal to, e.g., 23 instead of 2.3. To make it more complicated, the corpulence index may be
variously defined (apart from the formulas above, the other exists such as 1000 * cube root of mass
divided by height or the other way round, height / cube root of mass) so make sure which formula you
need to use for your purpose. In our ponderal index calculator, we implemented the most basic and
popular equation, so there is a high chance that it will meet your expectations and needs.

HOW TO CALCULATE BMI?

Body Mass Index is a simple calculation using a person’s height and weight. The formula is BMI =
kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared.

A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9. BMI applies to most adults
18-65 years.