Anatomy of Exercise - Upper Body Flashcards
What are the 2 sections that the skeleton is divided into?
Axial skeleton and Appendicular skeleton
the skeleton center, and it incudes the cranium, vertebral column, ribs, and sternum
Axial skeleton
Part of the skeleton that is composed of the arms and legs
Appendicular skeleton
Also known as the spine, provides stability throughout the trunk and neck. It protects the spinal cord and existing spinal nerves
Vertebral column
How many vertebrae does the vertebral column consist of?
24
7 cervical
12 thorical
5 lumbar
What are the names of the natural curves of the spine?
Lordosis & Kyphosis
a rounding of the upper spine that exceeds 45 degrees, which causes hunchback
Kyphosis
an abnormal curvature in the spine that occurs in the frontal plane
Scoliosis
the deepest back muscle and originates from the iliac crest and inserts on the transverse process of lumbar one through five and the lower part of the twelfth rib.
Quadratus Lumborum (QL)
The abdominal complex is comprised of which muscles?
Transversus Abdominis Rectus Abdominis, External Oblique, and Internal oblique
the deepest of the 6 abdominal muscles. It extends between the ribs and the pelvis, wrapping around the trunk from front to back. The fibers of this muscle run horizontally, similar to a back support belt.
Transversus abdominis
a muscle found on the lateral side of the abdomen. It is broad and thin. it forms one of the layers of the lateral abdominal wall along with external oblique on the outer side and transverse abdominis on the inner side. Its fibers are obliquely oriented hence the name.
Internal oblique
the largest and the most superficial of the lateral abdominal muscles. It lies beneath the thoracic and abdominal skin, covering the internal abdominal oblique and anterior halves of the ribs and intercostal muscles. Its muscular part contributes to the lateral part of the abdominal wall
External oblique
slung between the ribs and the pubic bone at the front of the pelvis. When contracting, this muscle has the characteristic bumps or bulges that are commonly called ‘the six pack’.
Rectus abdominis
What are exercises for the lower back?
- Back extension on stability ball
- Back extension machine
- Superman
- All fours limb extension
Cat & Cow stretch
Back flexibility
Child’s pose stretch
Back flexibility
________________ is another name for the shoulder joint
Glenohumeral joint
a diarthrodial joint defined by the lateral clavicle articulating with the acromion process as it projects anteriorly off the scapula.
Acromioclavicular joint
The joint is located in the spot where the clavicle (collarbone) meets the sternum (breastbone) at the base of the neck.
Sternoclavicular joint
formed by the convex surface of the posterior thoracic cage and the concave surface of the anterior scapula.
Scapulothoracic articulation
a ball and socket joint that includes a complex, dynamic, articulation between the glenoid of the scapula and the proximal humerus.
Glenohumeral joint
a group of muscles and tendons that surround the shoulder joint, keeping the head of the upper arm bone firmly within the shallow socket of the shoulder.
Rotator cuff
a relatively small muscle of the upper back that runs from the supraspinous fossa superior portion of the scapula (shoulder blade) to the greater tubercle of the humerus.
Supraspinatous muscle
a thick triangular muscle that occupies much of the infraspinous fossa of the scapula
Infraspinatour muscle
stabilizes the ball-and-socket glenohumeral joint by helping hold the humeral head (ball) into the shallow glenoid cavity of the scapula (socket).
teres minor muscle
Strengthening the _____ ____ is an essential goal for anyone recovering from a rotator cuff injury
Upper back
What are the 3 heads of the deltoid?
- anterior deltoid
- posterior deltoid
- lateral deltoid
The front delts that help move your arm forward.
anterior deltoid
Rear delts that help move your arm backward. They connect to the flat surface of your shoulder blade.
Posterior deltoid
Side delts that help move your arm out to the side, as well as up and down.
Lateral deltoid
What are shoulder exercises
- Military press
- Lateral delt raise
- Scaption
- Rear delt raise
a broad, flat muscle occupying most of the lower posterior thorax. The muscle’s primary function is to move the upper extremity, but it is also considered an accessory muscle of respiration.
Latissimus Dorsi
a thick but flattened, rectangular muscle that extends from the inferior posterior scapula to the medial lip of the intertubercular groove of the humerus.
Teres major
What are some lat exercises?
- Wide grip lat pull
- pull up
- long lever cable lat pull
a fan-shaped muscle that originates on the superolateral surfaces of the first to eighth ribs or the first to ninth ribs at the lateral wall of the thorax and inserts along the superior angle, medial border, and inferior angle of the scapula.
Serratus Anterior
a collective group of muscles formed by the rhomboid major and minor.
Rhomboids
either of a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade.
Trapezius
What are some upper back exercises?
- high angle row
- bent db row
- wide grip bent row
- neutral grip row
What are the two heads of the sternocleidomastoid?
Sternal head and clavicular head
each of a pair of long muscles that connect the sternum, clavicle, and mastoid process of the temporal bone and serve to turn and nod the head.
Sternocleidomastoid
the most superficial and largest muscle in the front portion of the neck.
Sternal head
the superior most and largest muscle of the anterior chest wall. It is a thick, fan-shaped muscle that lies underneath the breast tissue and forms the anterior wall of the axilla.
Pec major
triangular in shape and is located under the pectoralis major, and both form the anterior wall of the axilla. It originates from the margins of the third to fifth ribs adjacent to the costochondral junction.
Pec minor
Chest exercises
-bench press
-push up
-chest press w/ stability ball
-unilateral cable chest press
- inclined chest press
a large, thick muscle on the dorsal part of the upper arm. It often appears in the shape of a horseshoe on the posterior aspect of the arm.
Triceps Brachii
arises from the infraglenoid tubercle of scapula, which is a rough area at the inferior margin of the glenoid fossa.
Triceps brachii: Long head
originates from a narrow, linear ridge on the posterior surface of the humerus, just superior to the radial groove.
Triceps Brachii: Lateral head
the “inside tricep,” or better described as the “middle tricep,” located at the bottom center of the posterior upper arm.
Triceps Brachii: medial head
a small muscle located at the elbow attaching the humerus and ulna.
Anconeus
What are some tricep exercises?
- standing db tricep extension
- tricep dips
- tricep kickbacks
a large, thick muscle on the ventral portion of the upper arm. The muscle is composed of a short head and a long head.
Bicep
an elbow flexor that originates from the distal anterior humerus and inserts onto the ulnar tuberosity.
Brachialis
a superficial forearm muscle located in the lateral forearm.
Brachioradialis
