0:02 The three rules of muscles, you ready? If you remember these 0:07 three rules, you can figure out anything. You can figure out what any muscle does 0:14 and all you need is a picture. If you can figure out these three rules, our 0:17 functional anatomy class is over. That's it. And you can tell me the most 0:23 complicated thing a muscle does, you just have to be able to visualize the muscle 0:27 and take it through these three steps. Rule number one: 0:35 Three rules of muscles: muscles only contract and relax. 0:55 They don't twist, they don't bend, they don't shape, they don't tone, 1:04 they also don't burn the fat that's laying directly above them. All they do 1:10 is contract and relax. They're little machines that shorten and then they relax and 1:17 they don't shorten anymore. That's it. 1:21 Ready for number two? As you can tell, these you getting terribly 1:24 complicated. 1:28 Muscles only work 1:35 on joints they cross. 1:42 Now, we're taking it up a notch. 1:47 My deltoid crosses what joint? 1:52 Shoulder so we'd expected to move my shoulder. That makes sense. Would you expect 1:58 your deltoid to move your elbow? No, you'd have to have some pretty weird deltoids. 2:06 They'd have to attach over here. That's all fine and good and then we start talking 2:09 about abs. Does your rectus abdominus cross your hip? Then why does everybody 2:17 do this to work their abs? Ever thought about that? It drives me nuts. "I'm working my lower abs." Your 2:26 lower abs don't cross your hips either, not that they don't exist or anything, 2:29 but they don't cross your hips either. "Well, that still works my abs." Maybe it 2:33 does, but are my abs the primary mover of my hip and why did I start moving my hip 2:38 to do that? What is the prime mover of my hip? Your psoas. Where's your psoas located? 2:45 Goes from spine to hip, which makes sense, it crosses my hip, so it would move it. 2:50 Do you know where it's located in relation to here? Just underneath your lower abs. 2:55 So people think they're feeling their abs and they're just feeling there psoas 2:58 getting jacked up. Great! Now from a more technical perspective, so now I'm just 3:05 busting myths and fooling around, which is cool, but biceps we all know the biceps cross what joint? 3:13 Elbow and everybody goes, "elbow." Good they cross in front of the elbow, which 3:18 means if they cross in front of the elbow they're probably going to pull 3:20 my arm which way? This way. This is called elbow flexion but my 3:28 biceps also crossed my shoulder. 3:34 Muscles will act on joins they cross, so if it crosses my shoulder by connecting 3:38 to my coracoid process and my super glenoid tubercle, that's something in my 3:43 glenoid fossa. Glenoid fossa- the shoulder cup. So if it crosses in front 3:50 of my shoulder this way, what do you think it's going to do to my arm? It's going 3:55 to go this way, which is called shoulder flexion. 4:00 Not too bad so far. You ready for the third and final rule? 4:12 Muscles work best 4:16 in the direction of their fibers. 4:36 Those are the three rules. 4:42 Going over this- muscles work best in the direction of their fibers- we kind of 4:47 mentioned it earlier already when we were talking about planes. We said 4:51 muscles that are going to take us through the sagittal plane are probably 4:55 going to be oriented how? Up and down in the front and back of our body. Muscles 5:06 that are going to move us in the transverse plan are probably going to be 5:08 oriented how? Across. Parallel with the transverse plane. We could also go obliquely. 5:18 That might help us with rotation. That's kind of a mixture of across and up and down. We do have 5:24 muscles like that, that's okay. Frontal plane muscles we said are probably 5:27 going to be oriented how? 5:36 Up and down. Where on our body? On the sides. 5:42 So let's take a muscle, let's take a muscle that we all know and 5:47 take it through these three rules: the pecs. 5:53 All right, we all know where our pecs are right? The pectoralis major, 6:02 just going over it real quick. Origins and insertions. You ready? 6:06 Sternum, clavicle, costal cartilage and my first seven of ribs, so this area. 6:20 Insertion - lateral lip of my bicipital groove, medial lip of my greater tubercle, however you want to say that. 6:28 So it's over here. Now my pec only contracts, we're cool with that. 6:34 It crosses what joint? Shoulder. So it's going to move shoulder. 6:44 Everything we're talking about is going to be joint actions of the shoulder. Good. 6:49 That was a huge huge step. That's all we had to do. Now we have to 6:55 think about the direction of these fibers and how it's going to pull this 6:58 bone. If I start here, like this and my chest shortens, where is it going to 7:06 pull my arm? 7:10 It's going to pull it out that way? Maybe. Maybe, it's kind of right on top. It might pull 7:16 this way. Just pull this way. Put one hand over your pec and then 7:22 the other hand, put it right on top of where you would imagine that bicipital groove 7:25 to be and then shorten yourself. 7:30 There you go. Internal rotation. 7:34 Everybody got the three rules of muscles? 7:51 I'm kind of a few pages ahead here on the pectoralis major but don't worry 7:55 about it. It's still a real good example for what we're doing. We got shoulder 8:06 internal rotation. Let's talk about some other stuf. If I put my arm 8:14 like this, this hands my pec, now where is it going to pull my arm? This way. 8:30 What is this? What is this joint action? 8:35 Horizontal adduction. Those are the two biggies. Now we can get a little, you 8:50 can get a little more crazy. Can I go back to what we were talking about before? 8:54 My clavicular head, this is my glenoid fossa, this is my humerus, some of the 9:04 fibers of clavicular head are very up-and-down oriented like this. 9:11 With my arm down by my side, what do you think my clavicular head could help 9:15 with? It doesn't have a perfect angle for it, but it could help with a little bit. 9:21 A little bit of shoulder flexion. Cool. So we could say clavicular head 9:31 helps 9:34 with shoulder flexion. 9:52 Some of the sternal fibers, there's my sternum, come off like this. Pulling at a 10:04 downward angle there. What do you think they're going to be able to help with? 10:12 It's my favorite example of that joint action ever. How did Hulk Hogan show off his pecs? 10:20 You could do cable crossovers or we could just go with the 10:26 silliest example ever which is how - yeah the Hulk Hogan. How did he show off 10:30 his pecs? You can't go, "Well, I do horizontal adduction." Because then your 10:35 hands are in the way. Got to think about this. He showed off his pecs how? 10:40 This way right, so you could see his pecs and his arm weren't in the way. Of course, 10:45 he had much bigger arms to get in the way than I do but you know what I'm saying. 10:49 There's a little bit of adduction that your pecs can do. We could say 10:53 that the sternal head 11:02 assists, that would probably be the better word, with adduction. 11:13 We didn't need a kinesiology book, we didn't need a bunch of crazy research 11:19 studies, we didn't need an anatomy and physiology text. We can just figure this 11:25 all out. 11:29 I have people come up to me and they go, "How do you memorize all of that stuff?" "I don't." Really, I don't. 11:38 If you get this concept, it doesn't matter what the muscle is. You just kind 11:43 of have to be able to determine what the joint is, kind of know how that joint 11:48 moves. Today we're going to be dealing with a lot of ball and socket and hinge 11:51 joints, the big joints that we deal with as trainers. But as long 11:57 as you kind of know how the joint moves you can visualize how that muscle 12:01 pulls, all I have to be able to do is name that joint action and I know 12:06 everything that this muscle does. You with me? And I can be as creative as 12:10 I want to be. I could put the head in any position I want to or the shoulder in 12:14 any position I want to or the hip or the knee in any position I want to and it 12:17 doesn't matter as long as I can visualize it and go, "Okay, 12:20 it crosses that joint, this is how it crosses, when it shortens, it's going to pull the bone and 12:25 x-direction. All right I got a good picture of what that looks like, 12:29 what joint action is that? 12:33 That's it. Cool with that?
