20 Time Final Post

Recently, I was able to complete the TED Talk that we had to do for our project in class, and the video of it can be seen below:

Personally, I think I did better than I expected on my TED talk, although I definitely have some things that wished I could have improved upon. I had expected to forget some important part of my presentation, such as including the 3 references to outside sources or forgetting to even mention my finished product, which was my compost bin and pile. However, I did think that I could have been less nervous during my presentation and cut down on the unnecessary filler words, like "like" and "uh". That is something that I think could have only been reduced with more practice and experience, which I will take with me for future presentations or public speaking occasions. Confidence when presenting a topic has always been a rough spot for me, so this experience in general has been quite helpful for me in forcing me to focus on an area that I am not all that comfortable with. I tend to be better at writing my thoughts and researching information about a subject rather than presenting about it, so the overall experience of planning for and writing my presentation will help me improve in the future. I decided to go the way of writing out my script and trying to memorize the gist of it instead of creating an outline that I would bounce off of during the presentation, and I realized not only how long it takes to write everything out, but also how hard it is to remember everything word for word. Because I am not a person that improvisation comes naturally to, I think the technique of writing down the basic framework of sentences for my key ideas will come in handy in the future, as long as I space out my time evenly.

As for the rubric, I would probably give myself a 73/75, missing points in the voice and enthusiasm category as I feel that my voice was kind of monotone throughout the presentation and it may not have seemed that I was as excited about my project as I could possibly be. Overall, my take-away from the task of creating and presenting my TED talk is that confidence is truly the key to any presentation: once you believe in yourself and the preparation that you have done, all that is left is to do is to be yourself in front of however many people you present to. Additionally, I thought that being able to watch others' presentations before me was not only helpful in giving me suggestions on how to improve my own public speaking, but also in learning more about the various topics that were covered and getting me interested in new information that I had possibly not heard about before.

20 Time Reflection

For this project, I chose to take on the task of making my own compost system in order to cut down on the amount of organic waste that my family and I produced, with the intention of inspiring others to learn more about helping the environment while educating myself more on a subject that I was really curious about before going into this project. My original plan was to first research a reasonable amount about the topic of composting, and then follow up by building my own compost mechanism, contacting various sources and possibly calculating the amount of greenhouse gases(caused by food waste decomposing anaerobically in landfills) that I have taken out of the atmosphere. I had intended to be able to have ready-made compost by the end of this semester for me to utilize in a garden started on my own as well.

As for the success that I reached with my project, I do think that I reached many of the goals that I set out for myself at the beginning of the semester, with some key alterations. I never did get around to calculating a quantitative amount of greenhouse gases I was conserving, and most definitely did not finish creating compost that would be useful for gardening purposes(I learned quickly that the decomposition rate of my compost would take far longer than I had allowed for). Every day spent doing the project in class was not wasted, however, as I utilized all of that time to either research further on how to improve my methods or draft an upcoming post ahead of time.

I think the most important takeaway that I had with this project is that nothing really ever turns out the way you expect it to, and that what matters the most is how successful one is in persevering with one's goals or even changing it to further suit one's intentions. There were plenty of rough spots throughout the course of this project, from underestimating the amount of work it would be to choose a design with affordable materials to unexpected occurrences that would uproot the schedule that I had planned out for myself, yet I am proud of the way that I handled it in the end and was able to make adjustments accordingly. Not only did I learn how to reduce the environmental impact that throwing away food waste can cause, but I was also able to learn and improve upon tendencies that I found within myself. As shown from my third blog post, procrastination was something that I struggles with, and the following weeks revealed to me that it was not a dislike of my project topic that impacted me this way, but rather the laziness that I had in starting to do something. After motivating myself to go out and work on my compost area, I realized how pleasing it actually was to slowly accomplish another part of my goal, and that would motivate me to continue working and not give up.

Based on the amount of progress that I have made on my project this semester, I would give myself an B+, because I am proud of the way that I handled the problems that were thrown at me out of the blue and I did achieve most of the goals that were possible in the time allotted. Obviously, it would have been great for me to be able to finish my first batch of compost and have it ready to utilize by the end of this semester, but the complications I had with my schedule at the beginning of the semester unfortunately prevented me from doing so. One thing that I would have changed about my approach would be starting the project earlier and not being so hesitant to move on from theoretical research to actual composting, but many of the things that I accomplished during class and outside of school did meet my initial standards, such as having made a successful process for composting and even reaching out to an expert through email(with a rather helpful answer to one of my questions as well). I was able to sort through dilemmas in having the wrong materials thrown in as well as having a limited amount of space to end up with a finished product in the form of a compost pile in a selected area with an assisting bin to place feedstock beforehand(shown below).

As for what will happen next, my goal is to continue this project up until I am able to achieve my initial goal and make the original food scraps(turned into compost) go full cycle by using it to plant something new. After that, I should hope that my family and I habitualize the process of composting for our food scraps in the future, in hope that this practice will inspire others to lessen their impact on the environment as well. In the meantime, the entirety of my project can be viewed here.

TED Talk Outline:

• open with some joke about compost/how much harder it was in reality
• recall specific anecdotes and hardships faced and how I pushed through
• explain things that I learned(yes, about the environment, but also about motivation, procrastination, learning curve, perseverance, etc)
• maybe end with new idea about contributing to environment but more importantly, don't be afraid to try something new

Unit 6 Reflection

For this unit, we covered the muscular system, observing the micro and macro functioning of certain muscles and their parts, including the interactions that various structures have in helping our body move itself. Of course, we covered the basic anatomy of the muscular system, and learned the different classifications and nomenclature of the variety of muscles that are in the human body; more importantly, however, this unit covered what movements are created by the conjunction of various muscles, and the physiology of what makes our muscles move.

Synovial joints were what we started off with, or more specifically what motions we could perform with synovial movements. We learned that many synovial movements have opposite functions, like abduction(moving limbs away from the midline) and adduction (moving limbs closer to the midline), as well as plantarflexion(pointing the foot) and dorsiflexion(flexing the foot). 

Ogele, Tonye. Body Movement. Digital image. Wikimedia Commons. N.p., 19 May 2013. Web. 11 May 2017.

The next part of the unit dealt with the different qualities and characteristics of different muscle parts. Muscle tissue itself can be divided into skeletal, smooth, and cardiac muscle, all located in different areas of the body and capable of different functions.  Skeletal muscles are mostly in charge of voluntary movement, smooth muscle is in charge of involuntary movement, and cardiac muscle(located in the heart) contracts and pulses to bring about blood flow. Muscles are either excitable, contractible, extensible, or elastic, or a combination of the 4, allowing them to receive and respond to stimuli when appropriate and carry out certain functions. Connective tissue of muscles gradually become more specialized the smaller they are, like for instance fascia, which hold entire muscles together, compared to endomysium, which are fascia that hold individual muscle fibers; tendons, however, join muscles to bones. 

Next was the classification of muscles. Muscles are often categorized based on where they are, what role they have in a particular movement, and through their names(which can vary based on direction of muscle fiber, size, shape, etc.). All muscles have an origin, a side where the tendon connects to bone yet has no role in contracting the muscle, and an insertion end, which when contracted, is moved towards the insertion end. In particular synovial movements, there are prime movers(causing the action), antagonists(on the opposite side and relaxing when the prime movers are contracting), and assorted other roles for the multitude of movements. Lastly, nomenclature of muscles are often determined by large groups of similar characteristics (i.e. shape, of which deltoids are triangular in). 

Muscles organized by the type of movements they perform and what role they have

As I talked about, muscles are organized into different categories based on their respective function and image or characteristics, and all of that culminated into some major muscles that we learned in class. One notable group that I would like to focus on would be the quadriceps muscles: the rectus femoris, vastus intermedialis, vastus medialis, and the vastus lateralis. The rectus femoris flexes the thigh and pulls the knees up, while the three "vastus" muscles are in charge of extending the knee joint, with a couple other accessory functions. We went over in greater detail how specific muscles work in conjunction with each other in our Chicken Dissection Lab, which emulated the human body and its muscles.

It was also crucial for us to learn, at the very core, how muscles worked in contracting and relaxing with the help of certain systems in the body. First, before we go into any specifics, the definitions of certain terms must be identified. Every muscle is composed of thousands of muscle fibers, and each individual muscle fiber has tiny myofibrils, which are the "thread" of the muscle fiber. Sarcomeres line up inside the myofibrils, and are areas where the protein fiber overlap and slide past each other during contraction. Muscle contraction can be summed up in the following steps:

1. An action potential(nerve impulse) is sent by the motor neuron to the muscle, stimulating Acetylcholine to be released from the motor neuron vesicles and bind to receptors on the muscles membrane, activating the 2nd action potential.
2. That action potential opens active transport pumps in the sarcoplasmic reticulum, which let out Ca2+ that attach to troponin on the TT complex and changes its shape.
3. The new shape pulls the tropomyosin away from the myosin-binding sites on actin, and ATP attaches to an ATP binding site on the myosin.
4. The ATPase, when in the presence of Mg+, splits the ATP into ADP+P, and swings the head forward.
5. When the P takes off, the myosin head binds onto the binding site on the actin; eventually, when the ADP is pushed off, the myosin is de-energized and pulled back to resting state.
6. The above steps are repeated until the CA2+ is removed from the TT complex, signaling an end to muscle contraction and the start of muscle relaxation.

Relating to some of the vocabulary in this section is the What Happens When You Stretch? reading.

Lastly, in this unit we covered the use of muscle fibers in exercise. We learned that there are slow twitch, fast twitch a, and fast twitch b fibers at work in different types of exercise, explaining the notable variation in body shape across all sports. Slow twitch and fast twitch a fibers both require oxygen, as they are oxidative processes, and yet differ in many ways; slow twice fibers have lower glycogen stores, are red in color, are relatively slow at contrasting, while fast twitch a fibers are the opposite, in that they have high glycogen stores, are pink, and have a fast contractile speed. Fast twitch b fibers are an entirely different beast, however, and run glycolytically and without oxygen, causing them to be anaerobic and lacking blood vessels(meaning that they are white), which is most useful for short distance sprints. Therefore, athletes actually have to be quite informed about the amount of fast and slow twitch fibers that they have(which is genetically determined) in order to excel the most in a certain sport. The way that exercise build muscle is through hypertrophy(an increase in cell size) or hyperplasia(an increase in cells overall), and that can be caused by concentric contractions(muscle shortening movement), eccentric contractions(lengthening movement), isometric  contractions(holding a pose), and passive stretching(without active movements muscle).

Some things that I would like to learn more about in this unit would be the importance of the role that genetics plays in determining how well someone is at a certain sport, as well as the dysfunctions of more muscles and joints that I did not cover in researching for my More Effective Joint Project. I have always found it fascinating how the genetic predisposition of somebody can overall influence the type of sport that they are most drawn to, as well as how muscle and bone can knit itself together from nearly complete tears, so I would like to learn more about these topics.

Overall, I think that this unit was a successful one for me academically. I was able to be intrigued about what we were learning in class, and despite initially dreading the Most Effective Joint project, I felt that the additional research that we did on a specific joint really helped me in the studying process in understanding how muscles and bones and ligaments and tendons work together to move the body. In my lab groups, I was able to push through trials and confusion with the help of my peers, and I am satisfied with the amount of work that I was able to get done with my 20 time project during this unit. My New Year Goals were to be more on top of studying and cut out procrastination so that it didn't impact me as negatively, and for the first, I think I am doing a reasonable job in studying enough. However, for procrastination, I have been finding it harder for me to stay on track with the stress of AP testing over(or almost over). In order for me to try and finish things ahead of time, as well as space out studying for other classes accordingly, I think I shall try planning more thoroughly in my planner what exactly I should have done by the end of the day, leaving enough time before the due date to act as a buffer as need be.

My Composting "Can" Be Improved

Since the time of my last post, I have continued filling up the garbage can that I hoped would help me contain the compost, but now, as the garbage can continues to reach full capacity, I am beginning to consider looking for new venues to form a compost pile where I can possibly create compost in a bigger area. A number of problems have arisen with the garbage can format, including the growing stench that can be smelled next to the trash, the increase number of flies next to the house, and most notably, the finite amount of material that I can put in it.

The smell is often what most people(notably my sister) have been commenting on, and I do agree with her on that note. The fumes remind me of rotting food, which is(contrary to popular opinion) not what compost should smell like. I got help from a highly informational troubleshooting document, which I was led to through the San Jose composting website(here), and you can access the document itself here. The document mainly suggested adding more dry materials in and turning it, which I will also address later in this post.

The next problem that has arisen is the increase in the amount of fruit flies plaguing the compost bin. I researched a bit why such a thing should/shouldn't happen, and drew up a resource from another blog on this website about composting here. I tried out the method, using white vinegar at first, which was not as effective(shown below), so I will try and use apple cider vinegar as suggested going into the next weeks.

Every week, my family produces about a bucket and a half of compostable food scraps, if not more, and the amount of compost that I can put in the bin at one time is limited, meaning that I probably need to think of a new method to create compost. I am thinking of maybe creating an area for my compost to sit in the backyard decompose itself, because the garbage can situation does not seem ideal for turning. It is quite useful to hold materials that I wish to compost, but the small circumference of the bin also makes it hard to turn and aerate, which I worry might delay the decomposition time, which might restrict me from the progress of my project.

Since I probably don't have that much time to go shopping for materials in which to build the compost with, I was thinking of using some chicken wire and make a pile that sits inside of it, as suggested by another plan on the list of designs that I looked at. This would also solve one of the problems that I think the garbage can has, which is the fact that it is not the right size for things to compost correctly; I was supposed to make a pile 3x3x3 ft^3 in volume, and the garbage can is not quite that size. 

Overall, all of these trials have helped me become more active with my life and acknowledge the amount of waste that could be thrown into landfills. Filling up the compost every week since the last post has forced me to move around in between my studying and go outside to deal with the compost, as well as led me to realize just how much food waste is actually thrown away instead of being utilized. I've also learned to be more resilient, and not give up in the face of hardship. Despite the commentary of many for me to change my project entirely, I am still dedicated to seeing it progress, just though trial and error. The next steps for me are to carry out the plans that I have written on here, and possibly contact the blog that I have recently looked up for advice for a composting beginner. I truly think that having an outside opinion on what I am doing will help me in convincing others that composting is an option for them as well.

More Effective Joint: Shoulder Dislocation

For this project, we were tasked with creating our own improved joint in order to alleviate the commonality of a certain dysfunction or injury. I chose the shoulder joint, in particular the dislocation of the glenohumeral joint, because I was curious about the specifics of how dislocation works, as I have never personally had it happen to me before. I had also recently come across a certain dysfunction of the body that intrigued me, the Ehlers-Danlos Syndromes(EDS) which also pertains to dislocation, motivating me to chose this topic. Throughout the project, I researched the anatomy of the shoulder, finding important structures crucial to the movements of the shoulder, and then looked up what exactly causes the dislocation of the shoulder. In doing so, I realized the broad nature of the term “dislocation of the shoulder” and narrowed it down to a more specific injury in a Bankart lesion. I then brainstormed a way to fix the problem, and recorded the details of my discoveries down below.

The shoulder joint is the joint that I focused on for this project, and it is actually composed of 4 joints, only one of which I centered on for my project. The glenohumeral joint is the typical ball-and-socket joint that connects the humerus and the scapula at the glenoid cavity when one thinks “shoulder”, and the joint is stabilized by surrounding rotator cuff muscles and glenohumeral ligaments. Specifically, the superior, inferior, and middle glenohumeral ligaments(GHL) help keep the shoulder from dislocating, while the coraco-aromial ligament(CAL) links the corocoid process, a part of the scapula which projects, to the acromion, the notable ridge on the clavicle. Another ligament is the coraco-clavicular ligament, which works to connect the scapula and the clavicle. The shoulder has two main types of tendons: the rotator cuff tendons, a group of four tendons including the scapularis, supraspinatus, infraspinatus, and teres minor; and the biceps tendons, having both the long and short head tendons to connect the bicep to the shoulder. Nerves of the shoulder are called the brachial plexus, and include the axillary nerve, long thoracic nerve, suprascapular nerve, musculocutaneous nerve, and many more. Blood vessels that surround the shoulder joint include the subclavian and axillary veins and arteries.

As mentioned before, the shoulder joint is a ball-and-socket joint, and is given some stability by the glenoid labrum, a fibro-cartilaginous surrounding of the glenoid cavity which also fuses the two parts of the joint together. The rotator cuff tendons and their attached deep muscles, as the name may suggest, rotates and extends at the shoulder joint, allowing us to circumduct our shoulders. Additionally, muscles that elevate, depress, and rotate the scapula and the clavicle, two other bones along with the humerus that make up the shoulder joint, include the trapezius, rhomboid major, and pectoralis minor, to name a few.

Despite the placement of many of these structures intended to stabilize the shoulder joint, the fact that the humerus does not completely fit into the glenoid cavity makes the joint susceptible to instability, which can result in the injury of shoulder dislocation. Shoulder dislocation can be classified as being caused traumatically(with the joint being knocked out of normal position with excessive force) or atraumatically(either habitually or painlessly, usually occurring without as much force). Considering that this project deals with the improvement of what structures are involved within the joint and not so much with the muscles surrounding the joint or the problems of individuals having more “lax” joints(associated with hyperextension, etc), I chose to focus on the traumatic dislocation of the shoulder, specifically the injury of a Bankart lesion.

The chance of dislocation is exponentially increased when there is instability in the shoulder, caused by a tear or distortion of the glenoid labrum and/or the glenohumeral ligaments mentioned above. For traumatic dislocation especially, the most common injury is called the Bankart lesion, where a part of the glenoid labrum is torn from the bone. In order to prevent this injury from happening, or at least lessen the severity of it, my proposal of a better joint would be either to increase the thickness of the labrum by 1 mm. The labrum as it is currently is 3.8mm’ 3.3 at the subscapularis bursa level, and 6.1mm’ 5.8 at the inferior portion of the glenoid, so adding on an additional 1 mm or so would greatly increase the durability of the labrum, but might cause problems with flexibility of the shoulder, in rotation or extension of the arm.

Another proposal would be to add a new structure to the inside of the labrum, in between it and the glenoid, to help hold the labrum to the glenoid and the bone with more stability. The labrum would have that additional structure holding it to the glenoid to prevent it from tearing as easily; however, the addition of that intermediate structure may affect the way the humerus fits into the scapula, and perhaps cause the glenohumeral joint to pop in and out even more easily, perhaps causing atraumatic dislocation of the shoulder. Since there are no major blood vessels weaving within the joint, those would remain unaffected, but the rotator cuff tendons that surround the glenohumeral joint may be stretched with the extra tissue inside the joint, and the stability provided by the glenohumeral ligaments(superior, inferior, and middle) may also be compromised with with this addition.

For both of these designs, I was inspired by looking at a diagram of the glenoid labrum and thought logically of how I could bolster the natural design of joint. I realized that since the labrum itself is reminiscent of the meniscus of the knee, and overall is just a rim of fibrous tissue, a thickening of the tissue might help with preventing tears; consequently, the observation that the labrum and glenoid had nothing in between the area that usually gets the most torn led me to the conclusion that something should be done to patch the area together. My design does have its flaws though; I mentioned how the surrounding ligaments and tendons and even the joint itself might be taxed by my alterations, but the nervous system may well be affected as well. The suprascapular nerve does branch down close to the glenohumeral joint, so if the glenoid cavity were to be lessened somewhat, the nerve itself may become entrapped.

Obviously, since we are unable to truly “fix” our joints, proper care of these problem areas and building strength in the muscles surrounding it are the only ways we can prevent these injuries from happening. For traumatic shoulder dislocations, prevention can be found in avoiding high-contact sports and being careful of harshly impacting the shoulder, while we can minimize damage by exercising the shoulder muscles to increase the cushion that we have when falling; atraumatic shoulder dislocations can be relieved through exercises and surgery to some extent.

Works Cited

"Bones and Joints of the Shoulder." ShoulderDoc. N.p., 11 Feb. 2016. Web. 27 Apr. 2017. 

"Glenoid Labrum." ShoulderDoc. N.p., 5 Mar. 2017. Web. 05 May 2017. 

"Labrum." ShoulderDoc. N.p., 7 May 2017. Web. 09 May 2017. 

National Institute Of Arthritis And Musculoskeletal And Skin Diseases. The human shoulder joint. Digital image. Wikimedia Commons. N.p., 16 Sept. 2006. Web. 8 May 2017. 

"Nerves of the Shoulder." ShoulderDoc. N.p., 7 May 2017. Web. 08 May 2017. 

"Shoulder Anatomy." Arthritis Foundation. Arthritis Foundation, n.d. Web. 27 Apr. 2017. 

"Shoulder Dislocation." ShoulderDoc. N.p., 5 Feb. 2017. Web. 05 May 2017. 

"Shoulder Ligaments." ShoulderDoc. N.p., 5 Mar. 2017. Web. 05 May 2017. 

Totora, Gerard J., and Bryan Derrickson. Introduction to the Human Body. 7th ed. New York: John Wiley and Sons, 2007. Print. 

Weinstock, David. Shoulder Injury. Digital image. Flickr. N.p., 17 Sept. 2016. Web. 9 May 2017.

What Happens When You Stretch?

• "This triggers the stretch reflex (also called the myotatic reflex) which attempts to resist the change in muscle length by causing the stretched muscle to contract." 
• I was intrigued by this quote, as it introduced to me the fact that when we stretch, there is an accompanying stretch reflex that prevents us from only relaxing and stretching the muscle. When I stretch, there is of course resistance from stretching all of the way, but I had always thought that it was because my muscles were not elastic enough or that I was not flexible enough, and not that my body was in fact resisting my efforts to stretch all the way. 
• " Some sources suggest that with extensive training, the stretch reflex of certain muscles can be controlled so that there is little or no reflex contraction in response to a sudden stretch." 
• I thought that this information was entirely interesting, because as I have danced before, I have met many people who are either naturally flexible or have stretched enough so that they can hold splits for an indefinite amount of time. These people have put the time in to stretch their body frequently, and thus are able to suffer little pain in a position that most would suffer from because their body has lessened the effect of the stretch reflex on their muscles. 
• " When an agonist contracts, in order to cause the desired motion, it usually forces the antagonists to relax. This phenomenon is called reciprocal inhibition because the antagonists are inhibited from contracting." 
• This quote relates to what we learned about muscles in class, as we also talked about the properties of the antagonist and agonist muscles in certain motions that we perform. When we stretch one muscle, the "opposite" muscle is contracting to make that muscle stretch. 

This reading was about the physiology of our muscles when we stretch, and how the muscle spindles and muscle fibers interact with each other(along with assisting structures) to help us stretch. When we stretch, the sarcomeres in our muscle fibers contracts and the muscle fiber is elongated as a result. Some of the fibers are responsible for the stretching, while some are simply going along for the ride", which as a result causes unaligned fibers to be put back where they belong. The fibers that help us stretch are divided into 2 types: extrafusal and intrafusal fibers. Extrafusal fibers contain myofibrils, while intrafusal fibers are divided into nuclear chain fibers and nuclear bag fibers, which are the static part of the stretch reflex(which resists the lengthening of muscle) and the dynamic components of the stretch reflex, respectively. Also, when the muscle changes in tension, the lengthening reaction is triggered after some time, relaxing the contracting muscle so that your muscle is not injured. Thus, the benefits of stretching can be shown as it makes the lengthening reaction lengthen your muscles, heal scarred tissue, and train the stretch receptors, which can be applied to my life today as I often stretch in color guard to train flexibility. It is useful to know what other benefits there may be to stretching periodically, beside the aspect of being able to dance better.

Chicken Dissection Lab

For this lab, we were given a frozen chicken to take apart and assess, and that we did. Through this lab, we were able to further out understand of how our muscles, bones, and tendons all play a role in movement. Muscles are connected to our bones through our tendons, and contract and extend accordingly to help us move. This can clearly be seen in the chicken's wing and our arm, where the biceps brachii and triceps humeralis work in opposition to flex and extend the arm. On the biceps brachii, we played around with the insertion tendon attached to the humerus and was able to maneuver it to bend the arm when we pressed it, as opposed to the unmoving tendons at the origin. Although the tendons both look shiny and white ant both ends of the muscle, whether they are attached at insertion or not makes a big difference in their ability to move our muscles accordingly. Additionally, we were able to discover that twisting the humerus would also create a waving motion in the chicken wing, revealing further insight into how the bones of the body work.

As for the differences between human and chicken muscles, some major ones included the pectoralis major and minor. The pectoralis majors were the huge breast muscles on the exterior of the chicken that pull the wing ventrally, yet in humans is used in bench pressing, while the pectoralis minor lay inside the breast, and pulls the wing dorsally(which in humans pulls the shoulder down and forward).

Muscles that acted similar to human muscles were the trapezius and the latissimus dorsi, which shrug the shoulders and pulls the shoulder back and extend and pull the arm respectively. 

Other muscles that we were tasked to find are found below:

The iliotibialis extends the thigh and flexes the leg

The deltoid raises the upper arm/wing

The brachioradialis pulls the hand back, and the flexor carpi ulnaris flexes the hand

Blue pin: Sartorius, flexes thigh and allows for crossing of knee
Red pin: Quadriceps femoris, flexes thigh and extends lower leg
Green pin: Semimembranosus, extends the thigh
White pin: Semitendinosus, extends thigh
Yellow pin: Biceps femoris, flexes leg

Blue pin: Gastrocnemius, extends foot and flexes lower leg
Yellow pin: Peroneus longus, extends foot
Black pin: Tibialis anterior, flexes foot