Quadraceps
Full Name
Quadraceps, a group of
muscles comprising of Rectus Femoris, Vastus Lateralis, vastus medilalis and vastus intermedius).
Isolated Function
Straighten the knee joint, stabilise the knee cap ( lift the upper leg), assist hip stabilisation.
Primary Functions
Pressing and pushing with legs such as during a squat, straighten the knee such as during running or kicking.
Primary Antagonist.
Hamstrings (Semi membranosis, Semi teninosis and
Biceps Femoris)
.
Info
These enormously powerful
muscles are great calorie burners and can be easily adapted to high fast twitch fibre composition. The role of the legs in a programme when properly planned can have a dramatic effect on the calorie consumption and hormone activity of the body.
Origin
Rectus Femoris Pelvis above Hip Socket (this is the only
muscle in quadriceps that helps to lift the upper leg).
Vastus Lateralis Thigh Bone
.
Vastus medilalis Thigh Bone.
Vastus intermedius Thigh Bone
.
Attachment
Entire group attaches at the kneecap, which is dynamically stabilised by the quadriceps tendons from above and stabilised by ligaments from below.
Once your workout enters the harder phases, it is surprising how much energy and nutrients the body actually requires - An adequate supply of nutrients is crucial to prevent injury and enable the changes you are working out to achieve. It's important to get that energy and nutrition from a good and healthy source. By the time your programme is in it's advanced stages it may be difficult to get your nutritional needs without eating very regularly. Good dedicated sports nutrition products can help if carrying healthy snacks around is not conducive to your lifestyle.
To find out more about sports supplements - see our article on sports supplements and nutrition.
Each individual trainer's recommendation about supplementation may vary based on their own knowledge and experience. If you want to use sports supplements then Pocket PT recommend Reflex Nutrition. Pocket PT have a reciprocal relationship with Reflex based on the integrity of one another's product. Reflex are a smaller producer than some companies and focus heavily on the integrity of their products. Most of their products are manufactured locally to the business offices, this means that they are directly in control of the quality process and offer money back if not satisfied - which they are able to do because they produce excellent products. You can reach their website at
www.reflex-nutrition.co.uk. Please e mail us your experience, Pocket PT earn nothing from this relationship and endorse only companies or products that our fitness professionals and members believe in.
