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游泳時經常使用的肌群

(2007-07-16 01:32:06)

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肌肉

游泳時經常使用的肌群: 上臂三頭肌,大圓肌,闊背肌,胸肌,三角肌,上臂二投肌,前臂肌群. 轉身會用到:內,外腹斜肌. 蝶式的蝶腰動作會用到:斜方肌,臀大肌,腿後腱肌群,腓腸肌,腹直肌,胸肌,胸腰肌膜,臀中肌,股直肌.如果把這些肌群伸展至極限後縮收就可得到最大肌力,相反的划水效率也會增加很多.
肌肉系统概述：

Overview of Muscular System
肌肉的功用: produce movements --by shortening 通过伸缩产生运动
k maintain posture  保持身体姿势
l stabilize joint  稳定关节
m generate heat 产生热量
肌束排列【Fig.1-16】
肌肉的形狀                         舉例
flat                   external oblique
pennate
unipennate                   extensor digitorum longusrectus       femorisdeltoid
bipennate                   rectus femoris
multipennate                   deltoid
fusiform                   biceps brachii
quadrate muscle                pronator quadratus
circular/sphincteral             orbicularis oculi
肌肉附著
-- 肌肉具兩端附著處 →origin and insertion
-- 肌肉可附著於 bone, cartilage, skin, fascia, mucous membrane
-- 附著形式 → direct and indirect(tendon /aponeurosis)
作用形式
-- agonist, prime mover（主動肌）
-- antagonist（拮抗肌）
-- synergist（協同肌）
-- fixator（固定肌）
肌肉命名的原則【Fig.1-15】
根據舉例
Location brachialis 肱肌
Shape deltoid 三角肌trapezius斜方肌
Size maxiumus 大 gluteus
                  medius 中    maximus/medius/minimus臀大/中/小肌
                  minimus小
                  logus 長       peroneus longus/ brevis腓骨長/短肌
                  brevis 短
Direction rectus 直       rectus abdominis腹直肌
                  transverse 橫  transversus abdominis 腹橫肌
                  oblique 斜 external oblique腹外斜肌
Attachment brachioradialis 肱橈肌
number of origin biceps 二頭    biceps femoris 股二頭肌
                                    triceps三頭 triceps brachii 肱三頭肌
Action flexor 屈、extensor伸、adductor 內收、abductor 外展levator 提、
                  sphincter 括約
頭部的肌肉  (muscles of head)【Fig.7-6, 7-7】
1. facial expression（顏面表情肌）-- 表情肌全位在皮下，故止點幾乎全在皮膚而非骨骼
肌肉                                                       作用
occipitofrontalis  枕額肌 wrinkles forehead skin horizontally
corrugator supercilii  皺眉肌 wrinkles forehead skin vertically
orbicularis oculi  眼輪匝肌 closes eye
zygomaticus                   顴肌 smiling muscles
levator labii superioris  提上唇肌 raises upper lip
depressor labii inferioris  降下唇肌 draws lower lip
depressor anguli oris  降口角肌 zygomaticus antagonist
orbicularis oris                   口輪匝肌 closes lips
mentalis                   頦肌 protrudes lower lip
buccinator                   頰肌 whistling and sucking
platysma                   闊頸肌 help depress mandible

2. mastication (咀嚼肌) 【Table7-10】
extrinsic tongue muscles (舌外在肌) 【Table7-14】
肌肉                                                    作用
masseter          嚼肌                jaw closure
temporalis          顳肌                jaw closure
medial pterygoid    內翼肌                grinding(with lateral pterygoid)
lateral pterygoid    外翼肌                grinding
genioglossus          頦舌肌                primarily protracts tongue
hyoglossus          舌骨舌肌                depress tongue
styloglossus          莖舌肌                retracts and elevate tongue

3. ocular extrinsic muscles (眼外在肌) 【Table7-8】
肌肉作用
superior rectus  上直肌 elevates eye medially
inferior rectus  下直肌 depresses eye medially
medial rectus  內直肌 turns eye medially
lateral rectus  外直肌 turns eye laterally
superior oblique  上斜肌 depresses eye medially
inferior oblique  下斜肌 elevates eye laterally
頸前及喉部的肌肉  ：swallowing muscles (吞嚥肌) 【Table8-3】
肌肉作用
digastric  二腹肌 elevate hyoid bone
stylohyoid  莖舌骨肌 elevate and retracts hyoid bone
mylohyoid  下頷舌骨肌 elevate hyoid bone
geniohyoid  頦舌骨肌 pulls hyoid bone superiorly and anteriorly
sternohyoid  胸舌骨肌 depresses hyoid bone
sternothyroid 胸甲狀肌 depresses hyoid bone
omohyoid 肩胛舌骨肌 depresses hyoid bone
thyrohyoid 甲狀舌骨肌 depresses hyoid bone
superior, middle, and inferior pharyngeal constrictors 上、中、下咽收縮肌 constrict pharynx
＊ suprahyoid ：digastric, stylohyoid, mylohyoid, geniohyoid.
＊ infrahyoid muscles：sternohyoid, sternothyroid, omohyoid, thyrohyoid.
頸部及脊柱的肌肉  (muscles of neck and vertebral column) 【Table8-4】
肌肉作用
Sterno-cleido-mastoid  胸鎖乳突肌 prime mover of head flexion
scalenes  斜角肌 elevate first two ribs
splenius  夾肌 hyperextend head
iliocostalis 髂肋肌 extend vertebral column
longissimus 最長肌 extend vertebral column
spinalis 棘肌 extend vertebral column
semispinalis 半棘肌 extend vertebral column
quadratus lumborum 腰方肌 extend vertebral column
＊ erector spine(豎脊肌) → iliocostalis＋longissimus＋spinalis
胸部的深層肌肉：breathing muscles(呼吸肌) 【Page81】

肌肉作用
external intercostals  外肋間肌 elevate rib cage
internal intercostals  內肋間肌 depress rib cage
diaphragm  橫膈 prime mover of inspiration

腹壁的肌肉 (abdominal muscles)【Page181, 183】
肌肉作用
external oblique  腹外斜肌 compress abdominal wall
internal oblique  腹內斜肌 compress abdominal wall
transverse abdominis  腹橫肌 compress abdominal wall
rectus abdominis  腹直肌 compress abdominal wall

骨盆及會陰的肌肉 (pelvic & perineum muscles) 【Page342】
肌肉作用
levator ani  提肛肌 support pelvic organ
coccygeus  尾骨肌 support pelvic organ
sphincter urethra  尿道括約肌 constrict urethra
transverse perineus  橫會陰肌 support pelvic organ
external anal sphincter  外肛門括約肌 constrict anus
ischiocavernosus  坐骨海綿體肌 maintain erection
bulbospongiosus  球海綿體肌 empties urethra

胸部前後的淺層肌肉：scapular movement (移動肩胛骨) 【Page688, 690】
肌肉作用
pectoralis minor  胸小肌 draws scapular
serratus anterior  前鋸肌 prime mover to protract scapula (boxer’s m.)
subclavius  鎖骨下肌 stabilize pectoral girdle
trapezius  斜方肌 stabilize, retracts and raises scapula
levator scapulae  提肩胛肌 elevates and adducts scapula
Rhomboids  菱形肌 retracts scapula

肩關節的肌肉：arm movement (移動上臂) 【Page690】
肌肉作用
pectoralis major  胸大肌 prime mover of arm flexion
latissimus dorsi  闊背肌 prime mover of arm extension
deltoid  三角肌 prime mover of arm abduction
subscapularis  肩胛下肌 medial rotator of humerus(rotator cuff)
supraspinatus  棘上肌 stabilize shoulder joint(rotator cuff)
infraspinatus  棘下肌 stabilize shoulder joint(rotator cuff)
teres minor  小圓肌 stabilize shoulder joint(rotator cuff)
teres major  大圓肌 extends and medial rotator of humerus
coracobrachialis  喙肱肌 flexion and adduction of humerus

跨過肘關節的肌肉：flex & extend forearm (屈曲及伸展前臂) 【Page722, 723】
肌肉作用
biceps brachii  肱二頭肌 flexes of elbow joint
brachialis  肱肌 flexes of elbow joint
brachioradialis  肱橈肌 synergist in forearm flexion
triceps brachii  肱三頭肌 prime mover of forearm extension
anconeus  肘肌 synergist of triceps brachii

前臂的肌肉：移動手腕、手掌及手指【Page736, 742】
肌肉作用
pronator teres  旋前圓肌 pronates forearm
flexor carpi radialis  橈側屈腕肌 wrist flexion
palmaris longus  掌長肌 wrist flexion
flexor carpi ulnaris  尺側屈腕肌 wrist flexion
flexor digitorum superficialis  屈指淺肌 wrist and middle phalanges flexion
flexor pollicis longus  屈拇長肌 flexes distal phalanx of thumb
flexor digitorum profundus  屈指深肌 wrist and all phalanges flexion
pronator quadratus  旋前方肌 prime mover of forearm pronation
extensor carpi radialis longus  橈側伸腕長肌 wrist extension
extensor carpi radialis brevis  橈側伸腕短肌 wrist extension
extensor digitorum  伸指肌 prime mover of finger extension
extensor carpi ulnaris  尺側伸腕肌 wrist extension
supinator  旋後肌 antagonist of pronator muscles
abductor pollicis longus  外展拇長肌 abduct thumb
extensor pollicis longus & brevis  伸拇長、短肌 extends thumb
extensor indicis  伸食指肌 extends index finger

手掌內在肌：手指的細微動作 (intrinsic muscles of hand) 【Page768】
肌肉作用
abductor pollicis brevis  外展拇短肌 abduct thumb
flexor pollicis brevis  屈拇短肌 flexes thumb
opponens pollicis  拇指對掌肌 opposition of thumb
adductor pollicis  內收拇指肌 adduct thumb
abductor digiti minimi  外展小指肌 abduct little finger
flexor digiti minimi brevis  屈小指短肌 adduct little finger
opponens pollicis  小指對掌肌 opposition of little finger
lumbricals  蚓狀肌 flex metaphalangeal joints
palmar interossei  掌側骨間肌 adduct fingers
dorsal interossei  背側骨間肌 abduct fingers

跨過髖關節與/或膝關節的肌肉：muscles of buttock & thigh (移動大腿及小腿)
【Page532, 552】
肌肉作用
iliopsoas  髂腰肌 prime mover of thigh flexion
sartorius  縫匠肌 flexes, abducts and laterally rotates thigh
pectineus  恥骨肌 flexes and medially rotates thigh
adductor longus  內收長肌 adducts thigh
adductor brevis  內收短肌 adducts thigh
adductor magnus  內收大肌 adducts thigh
gracilis  股薄肌 adducts thigh
quadriceps femoris  股四頭肌 extends knee and flexes thigh
tensor fasciae latae  張闊筋膜肌 abducts thigh
gluteus maximus  臀大肌 abducts and extends thigh
gluteus medius  臀中肌 steadies pelvis
gluteus minimus  臀小肌 steadies pelvis
piriformis  梨狀肌 stabilizes hip joint
obturator externus  閉孔外肌 stabilizes hip joint
obturator internus  閉孔內肌 stabilizes hip joint
gemellus  孖肌 stabilizes hip joint
quadratus femoris  股方肌 stabilizes hip joint
biceps femoris  股二頭肌 extends thigh and flexes knee
semitendinosus  半腱肌 extends thigh and flexes knee
semimembranosus  半膜肌 extends thigh and flexes knee

小腿的肌肉(muscles of leg)：移動腳踝及腳趾【Page 577, 588, 589】
肌肉作用
tibialis anterior  脛前肌 prime mover of dorsiflexion
extensor digitorum longus  伸趾長肌 prime mover of toe extension
fibularis (peroneus) tertius  第三腓骨肌 dorsiflexion and everts foot
extensor hallucis longus  伸姆長肌 extends great toe
fibularis (peroneus) longusand brevis  腓骨長、短肌 plantar flexion and everts foot
gastrocnemius 腓腸肌 flexes knee and plantar flexion
soleus 比目魚肌 plantar flexion
plantaris  蹠肌 assist flexes knee and plantar flexion
popliteus  膕肌 starts knee flexion (unlock)
flexor digitorum longus  屈趾長肌 plantar flexion and toes flexion
flexor hallucis longus  屈姆長肌 plantar flexion and toes flexion
tibialis posterior  脛後肌 prime mover of foot inversion

足部的肌肉(muscles of foot)：移動腳趾及支持足弓【Page597】
肌肉作用
extensor digitorum brevis  伸趾短肌 extend toes
flexor digitorum brevis  屈趾短肌 flex toes
abductor hallucis  外展姆趾肌 abducts big toe
abductor digiti minimi  外展小趾肌 abducts little toe
quadratus plantae  蹠方肌 Straightens of digitorum longus
lumbricals  蚓狀肌 flex metaphalangeal joints
flexor hallucis brevis  屈姆短肌 flexes big toe
adductor hallucis  內收姆趾肌 adducts big toe
flexor digiti minimi brevis  屈小趾短肌 adducts little toe
palmar & dorsal interossei  掌側及背側骨間肌 adduct and abduct fingers

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