Print Options

Card layout: ?

← Back to notecard set|Easy Notecards home page

Instructions for Side by Side Printing
  1. Print the notecards
  2. Fold each page in half along the solid vertical line
  3. Cut out the notecards by cutting along each horizontal dotted line
  4. Optional: Glue, tape or staple the ends of each notecard together
  1. Verify Front of pages is selected for Viewing and print the front of the notecards
  2. Select Back of pages for Viewing and print the back of the notecards
    NOTE: Since the back of the pages are printed in reverse order (last page is printed first), keep the pages in the same order as they were after Step 1. Also, be sure to feed the pages in the same direction as you did in Step 1.
  3. Cut out the notecards by cutting along each horizontal and vertical dotted line
To print: Ctrl+PPrint as a list

4 notecards = 1 page (4 cards per page)

Viewing:

Muscular System - Hamstring Complex

front 1

Biceps Femoris - Long Head

back 1

Isolated Function

  • Concentrically accelerates knee flexion and hip extension
  • Tibial external rotation

Integrated Function

  • Eccentrically decelerates knee extension
  • Eccentrically decelerates hip flexion
  • Eccentrically decelerates tibial internal rotation at mid-stance of the gait cycle
  • Isometrically stabilizes the lumbo-pelvic-hip complex and knee

Exercise

  • Squat, hamstring curl,leg lift

front 2

Biceps Femoris - Short Head

back 2

Isolated Function

  • Concentrically accelerates knee flexion and tibial external rotation

Integrated Function

  • Eccentrically decelerates knee extension
  • Eccentrically decelerates tibial internal rotation
  • Isometrically stabilizes the knee

Exercise

  • Squat, hamstring curl,leg lift

front 3

Semimembranosus

back 3

Isolated Function

  • Concentrically accelerates knee flexin, hip extension, and tibial internal rotation

Exercise

  • stiff leg deadlift, clean deadlift, traditional deadlift, hamstring curls.

Exercise benefit

  • The development of the hamstrings (coupled with strengthening of the knee extenders) is particularly important for a stable knee joint. Strong hamstrings can reduce the stress and injury risk to ligaments during dynamic sporting activities.

front 4

Semitendinosus

back 4

Isolated Function

  • Concentrically accelerates knee flexion, hip extension, and tibial internal rotation

Exercise

  • leg curling variations, such as the standing and seated leg curl. The hamstrings can be effectively targeted via hip extension with stiff leg deadlifts, traditional deadlifts and good mornings.

Exercise Benefit

  • Strong hamstrings are important for a healthy and injury resistant knee joint.