Anatomy of Exercise - Upper Body

Question 1

What are the 2 sections that the skeleton is divided into?

Answer 1

Axial skeleton and Appendicular skeleton

Question 2

the skeleton center, and it incudes the cranium, vertebral column, ribs, and sternum

Answer 2

Axial skeleton

Question 3

Part of the skeleton that is composed of the arms and legs

Answer 3

Appendicular skeleton

Question 4

Also known as the spine, provides stability throughout the trunk and neck. It protects the spinal cord and existing spinal nerves

Answer 4

Vertebral column

Question 5

How many vertebrae does the vertebral column consist of?

Answer 5

24
7 cervical
12 thorical
5 lumbar

Question 6

What are the names of the natural curves of the spine?

Answer 6

Lordosis & Kyphosis

Question 7

a rounding of the upper spine that exceeds 45 degrees, which causes hunchback

Answer 7

Kyphosis

Question 8

an abnormal curvature in the spine that occurs in the frontal plane

Answer 8

Scoliosis

Question 9

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.

Answer 9

Quadratus Lumborum (QL)

Question 10

The abdominal complex is comprised of which muscles?

Answer 10

Transversus Abdominis Rectus Abdominis, External Oblique, and Internal oblique

Question 11

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.

Answer 11

Transversus abdominis

Question 12

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.

Answer 12

Internal oblique

Question 13

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

Answer 13

External oblique

Question 14

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’.

Answer 14

Rectus abdominis

Question 15

What are exercises for the lower back?

Answer 15

• Back extension on stability ball
• Back extension machine
• Superman
• All fours limb extension

Question 16

Cat & Cow stretch

Answer 16

Back flexibility

Question 17

Child’s pose stretch

Answer 17

Back flexibility

Question 18

________________ is another name for the shoulder joint

Answer 18

Glenohumeral joint

Question 19

a diarthrodial joint defined by the lateral clavicle articulating with the acromion process as it projects anteriorly off the scapula.

Answer 19

Acromioclavicular joint

Question 20

The joint is located in the spot where the clavicle (collarbone) meets the sternum (breastbone) at the base of the neck.

Answer 20

Sternoclavicular joint

Question 21

formed by the convex surface of the posterior thoracic cage and the concave surface of the anterior scapula.

Answer 21

Scapulothoracic articulation

Question 22

a ball and socket joint that includes a complex, dynamic, articulation between the glenoid of the scapula and the proximal humerus.

Answer 22

Glenohumeral joint

Question 23

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.

Answer 23

Rotator cuff

Question 24

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.

Answer 24

Supraspinatous muscle

Question 25

a thick triangular muscle that occupies much of the infraspinous fossa of the scapula

Answer 25

Infraspinatour muscle

Question 26

stabilizes the ball-and-socket glenohumeral joint by helping hold the humeral head (ball) into the shallow glenoid cavity of the scapula (socket).

Answer 26

teres minor muscle

Question 27

Strengthening the _____ ____ is an essential goal for anyone recovering from a rotator cuff injury

Answer 27

Upper back

Question 28

What are the 3 heads of the deltoid?

Answer 28

- anterior deltoid - posterior deltoid - lateral deltoid

Question 29

The front delts that help move your arm forward.

Answer 29

anterior deltoid

Question 30

Rear delts that help move your arm backward. They connect to the flat surface of your shoulder blade.

Answer 30

Posterior deltoid

Question 31

Side delts that help move your arm out to the side, as well as up and down.

Answer 31

Lateral deltoid

Question 32

What are shoulder exercises

Answer 32

- Military press - Lateral delt raise - Scaption - Rear delt raise

Question 33

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.

Answer 33

Latissimus Dorsi

Question 34

a thick but flattened, rectangular muscle that extends from the inferior posterior scapula to the medial lip of the intertubercular groove of the humerus.

Answer 34

Teres major

Question 35

What are some lat exercises?

Answer 35

- Wide grip lat pull - pull up - long lever cable lat pull

Question 36

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.

Answer 36

Serratus Anterior

Question 37

a collective group of muscles formed by the rhomboid major and minor.

Answer 37

Rhomboids

Question 38

either of a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade.

Answer 38

Trapezius

Question 39

What are some upper back exercises?

Answer 39

- high angle row - bent db row - wide grip bent row - neutral grip row

Question 40

What are the two heads of the sternocleidomastoid?

Answer 40

Sternal head and clavicular head

Question 41

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.

Answer 41

Sternocleidomastoid

Question 42

the most superficial and largest muscle in the front portion of the neck.

Answer 42

Sternal head

Question 43

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.

Answer 43

Pec major

Question 44

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.

Answer 44

Pec minor

Question 45

Chest exercises

Answer 45

-bench press -push up -chest press w/ stability ball -unilateral cable chest press - inclined chest press

Question 46

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.

Answer 46

Triceps Brachii

Question 47

arises from the infraglenoid tubercle of scapula, which is a rough area at the inferior margin of the glenoid fossa.

Answer 47

Triceps brachii: Long head

Question 48

originates from a narrow, linear ridge on the posterior surface of the humerus, just superior to the radial groove.

Answer 48

Triceps Brachii: Lateral head

Question 49

the "inside tricep," or better described as the "middle tricep," located at the bottom center of the posterior upper arm.

Answer 49

Triceps Brachii: medial head

Question 50

a small muscle located at the elbow attaching the humerus and ulna.

Answer 50

Anconeus

Question 51

What are some tricep exercises?

Answer 51

- standing db tricep extension - tricep dips - tricep kickbacks

Question 52

a large, thick muscle on the ventral portion of the upper arm. The muscle is composed of a short head and a long head.

Answer 52

Bicep

Question 53

an elbow flexor that originates from the distal anterior humerus and inserts onto the ulnar tuberosity.

Answer 53

Brachialis

Question 54

a superficial forearm muscle located in the lateral forearm.

Answer 54

Brachioradialis