Deepest abdominal muscle forming paired posterior abdominal wall muscles. Originates from ilium wings, inserts into upper four lumbar vertebrae. Sometimes has additional lower lumbar attachment. Located anterior to colon, kidney, psoas major, and diaphragm
CK is an enzyme involved in energy production and muscle function. Higher CK levels are found in muscles, heart, and brain tissues. CK leaks into blood when tissues are damaged
Protein is broken down into 20 amino acids, 9 of which are essential. BCAAs are three essential amino acids: leucine, isoleucine, and valine. EAAs include all essential amino acids plus BCAAs
Flexibility is the ability of muscles to move through a wide range of motion. Range of motion is pain-free joint movement in all directions. Four types of flexibility training: static, dynamic, active isolated, and foam rolling
Five muscles surround the abdomen, forming a flexible but firm wall. Core muscles support trunk movement and maintain body stability. Abdominal muscles help with breathing, vomiting, and childbirth. They maintain uniform pressure to protect abdominal organs
HMB is produced from leucine in the body. It slows down muscle protein breakdown and increases protein synthesis. Only about 5% of leucine is converted to HMB naturally