JLBC: Individual Fitness


JLBC Cadet Corps

JLBC: Individual Fitness

Biceps

• Barbell curl

• Chin-ups

• Hammer Curls

• Concentration Curls

• Low-pulley curls

Latissimus dorsi

• Pull-up

• Cable Lat Pulldown

• Bent-over rows

• Reverse-grip barbell

Pectoralis major

• Pullover

• Fly

• Push-up

• Cable cross-over

• Svend Press or Weight

Plate front raise

• Triceps dips

Check on Understanding:

1. There are only eight muscles in the upper body. (T/F)

2. Increase in muscle size is ________________.

3. JLBC Cadets What is the best type of exercise? Isotonic, isometric, isokinetic? Explain your answer as to why

you feel that way. Use deductive reasoning.

JLBC Abdominal Fitness

The abdominal structure is also known as the core or abs, or trunk (even though the muscles are not only in the trunk area). All the muscles in the core are needed for the whole body to operate the way it is intended. The abdominal muscles are constructed to support the spine, stabilize the rib cage and pelvis and hold the body’s posture, working with the back muscles (Corbin, 2014). All the core muscles are used in many aspects of daily operations of the body, such as expelling substances through vomiting, coughing, fecal matter, and childbirth. The abdominal muscles are divided into groupings, the major and minor muscles. Major muscles are those that are in the belly areas, middle back, and lower back sections. The lower back is those muscles used for expelling waste located in the pelvic area.

The major belly core muscles are the obliques - the sides of the belly or love handle area.

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