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