Anatomy of exercise- Lower Body Flashcards
the bone that makes up the lower part of the ankle joint
Talus
he large bone forming the heel. It articulates with the cuboid bone of the foot and the talus bone of the ankle, and the Achilles tendon (or tendo calcaneus ) is attached to it.
Calcaneus
a condyle on the inner side of the lower extremity of the femur.
Medial condyle
a condyle on the outer side of the lower extremity of the femur.
Lateral condyle
an elevation on the proximal, anterior aspect of the tibia, just below where the anterior surfaces of the lateral and medial tibial condyles end.
Tibial tuberosity
the rounded end of the fibula bone located at the uppermost portion of the bone, where it meets the knee joint.
Head of fibula
wavy in shape and stretches from the tibial tuberosity above to the anterior aspect of the medial malleolus below.
Anterior crest
the inner and typically larger of the two bones between the knee and the ankle (or the equivalent joints in other terrestrial vertebrates), parallel with the fibula.
Tibia
the outer and usually smaller of the two bones between the knee and the ankle in humans (or the equivalent joints in other terrestrial vertebrates), parallel with the tibia.
Fibula
the bony bump on the inner side of the ankle.
Medial malleolus
the prominent bone on the outer side of the ankle at the end of the fibula.
Lateral malleolus
situated on the lateral side of the tibia; it is thick and fleshy above, tendinous below.
Anterior tibialis muscle
the deepest muscle of the deep posterior compartment of the lower leg
Posterior tibialis muscle
a superficial muscle in the lateral compartment of the leg.
Peroneus longus
partially forms the lateral compartment of the leg, together with its longer counterpart, the peroneus longus.
Peroneus brevis
What is the peroneus longus and the peroneus brevis responsible for?
Plantarflexiion and eversion
The gastrocnemius crosses the following joints:
Ankle, subtler, and knee
a wide flat leg muscle found on the posterior leg.
Soleus
the chief muscle of the calf of the leg, which flexes the knee and foot. It runs to the Achilles tendon from two heads attached to the femur.
Gastrocnemius
inflammation of the thick fibrous cords that attach muscle to bone.
tendonitis
inflammation of the plantar fascia, tissue in the foot used during walking and foot movement
Plantar fasciitis
inflammation of achilles tendon
achilles tendonitis
Strength training for calves
- standing dumbbell calf raises
- seated calf raises
- reverse calf raises
Flexibility training for calves
- Shin stretch
- gastrocnemius stretch
- soles stretch
thigh bone
Femur
knee cap
patella
a C-shaped piece of cartilage that acts as a cushion between the shinbone (tibia) and thighbone (femur).
Meniscus
The female pelvis tends to be more _____
wider
The term “quadriceps” refers to the vests laterals, vastus medals, vests intermedium and __________
Rectus femoris
What are the 4 muscles of the quadricep
- rectus femoris
- vastus lateralis
- vastus medialis
- vastus intermedius
What is the strongest muscle in the body
Quadricep
This is the longest muscle in the body
Sartorious
any one of the three posterior thigh muscles in between the hip and the knee
Hamstrings
What are the 3 muscles of the hamstring?
- bicep femoris
- semitendinosus
- semimembranosus
Flexibility Training for Hamstring
- supine hamstring
- seated hamstring stretch
- standing hamstring stretch
Flexibility Training for the Quads
- Standing quad stretch
- side quad stretch
This is known as one of the largest and strongest muscles in the body
Gluteus maximus
These muscles are known as the “hip flexors”
Illiopsoas
a long fusiform muscle on either side of the vertebral column and the brim of the lesser pelvis.
psoas major
shaped like a triangle, flat and an exact fit of the iliac fossa — the curved surface of the largest pelvic bone.
Iliacus
Flexibility training for hips
- ## the kneeling hip flexor with the back hip extended
Flexioin and Extension of the hip, knee and ankle occur in which plane?
Sagittal plane
Strength training for flexion and extension of the legs
- leg extension (quads
-leg curl (hamstrings)
-bridge (glutes and hamstrings) - romanian deadlift (hamstrings and glutes)
Strength training (Multi joint)
- stability ball leg curl
- step up
- stationary lunge
- squat
This muscle is considered a part of the “Adductor Complex”
Pectineus
What are the 4 muscles of the adductor complex
-pectineus
- adductor brevis
- adductor longus
- adductor magnus
a large fan-shaped muscle located in the posterior hip, extending from the ilium to the proximal femur.
gluteus medius
the smallest muscle of the glutei
Gluteus minimus
a muscle of the proximal anterolateral thigh that lies between the superficial and deep fibers of the iliotibial (IT) band.
Tensor Fasciae latae
Flexibility training for glutes and hips
