Anatomy Quiz Flashcards
iliotibial tract/band (IT band)
action/joint it crosses:
activating pose:
stretching pose:
TFL - tensor fascia lata*
action/joint it crosses:
hip abduction, internally rotates, flexes, supports femur on tibia when standing, turns thighs inward, strengthens knee
origin: anterior portion of outside of iliac crest?, and anterior superior iliac spine
insertion: iliotibial band? –> anterolateral proximal tibia
activating pose: Ardha chandrasana
stretching pose: lotus, (padmasana)
not very powerful; stabilizes
quadriceps
action/joint it crosses:
knee extension; all attach to the femur; insert into the patella tendon (patella acts as a fulcrum for leverage)
activating pose: chair (lowering into chair activates eccentric contraction; coming out of chair concentric contraction)
crescent lunge, lowering knee
stretching pose:
hero’s
4 heads (4 distinct portions):
rectus femoris: also flexes the hip
rotator cuff*
action/joint it crosses:
activating pose:
stretching pose:
deltoids
action/joint it crosses: shoulder abduction posterior - origin - scapula lateral - origin - acromion anterior - origin - clavicle come together at deltoid tuberosity; insertion - lateral humerus
activating pose: warrior II
stretching pose: cow face arms?, humble warrior
can be their own antagonist (like pec)
biceps
action/joint it crosses:
elbow flexion, arm flexion, supinate forearm
origin: long head of supraglenoid tubercle and short head of radial tuberosity
activating pose: gorilla?
stretching pose: wing
brachialis - biceps brachii - under bicep - pushes bicep up
triceps
action/joint it crosses: elbow extension, shoulder extension origin activating pose: dolphin plank (lengthening eccentrically on way down), chaturanga (shortening concentrically at top) stretching pose: 3 heads: lateral, medial, long
flexor & extensors of wrist*
action/joint it crosses:
wrist flexion and extension
activating pose:
stretching pose: hands facing back; gorilla
soleus
action/joint it crosses:
origin: fibula, medial portion of tibia; insertion: calcaneus?
activating pose: awkward
stretching pose: down dog
gastrocnemius
action/joint it crosses:
plantar flexion of the foot; ankle flexion & assists/stabilizes knee flexion
origin: femoral condyles; insertion: heel bone/calcaneus
activating pose: awkward, crescent lunge
stretching pose: seated forward fold, down dog
tibialis anterior*
action/joint it crosses:
dorsiflexion (antagonists to plantar flexion)
activating pose:
stretching pose:
peroneus brevis*
action/joint it crosses:
activating pose:
stretching pose:
peroneus longus*
action/joint it crosses:
activating pose:
stretching pose:
iliopsoas
action/joint it crosses:
activating pose:
stretching pose:
gluteus maximus
action/joint it crosses:
activating pose:
stretching pose:
gluteus medius
action/joint it crosses:
activating pose:
stretching pose:
adductor magnus
action/joint it crosses:
activating pose:
stretching pose:
hamstrings
action/joint it crosses:
activating pose:
stretching pose:
diaphragm*
action/joint it crosses:
activating pose:
stretching pose:
serratus anterior*
action/joint it crosses:
activating pose:
stretching pose:
sartorius
action/joint it crosses:
activating pose:
stretching pose:
piriformis
action/joint it crosses:
activating pose:
stretching pose:
internal oblique
action/joint it crosses:
activating pose:
stretching pose:
int - up and in; towards t(i)ts
external oblique
action/joint it crosses:
activating pose:
stretching pose:
ext - e - down and in pock(e)ts; more superficial than internal
rectus abdominis
action/joint it crosses:
activating pose:
stretching pose:
latissimus dorsi
action/joint it crosses:
activating pose:
stretching pose:
handcuffs
trapezius
action/joint it crosses:
activating pose:
stretching pose:
pectoralis major
action/joint it crosses: horizontal adduction, flexion, extension, internal rotation of arm
lot of origins: clavicle, border of sternum, bottom 6 ribs; insertion: bicipital groove
activating pose:
stretching pose: supine twist, flip down dog, strap roll, bound forward fold, upward plank, wing
The pec is it’s own antagonist; broad shape, almost semicircular
assists in inhalation
pectoralis minor
action/joint it crosses: origin/insertion?: coracoid process of scapula to ribs 3-4-5 activating pose: stretching pose: assists in inhalation
rhomboids
major:
action/joint it crosses:
activating pose:
stretching pose:
minor:
action/joint it crosses:
activating pose:
stretching pose:
action/joint it crosses:
activating pose:
stretching pose:
sternocleidomastoid
action/joint it crosses:
rotates neck
activating pose:
stretching pose:
scalenes*
action/joint it crosses:
activating pose:
stretching pose:
levator scapulae*
action/joint it crosses:
activating pose:
stretching pose:
erector spinae
action/joint it crosses:
activating pose:
stretching pose:
QL
action/joint it crosses:
activating pose:
stretching pose:
deep to erector spinae
*P - demonstrate flexion/extension
sagittal plane of motion
flexion - usually moves the extremity forward (except the knee, where it moves backward)
extension - moves the extremity backward
“elbows, fingers
shoulders and hips”
flexion: ex: seated forward fold
ex) Urdhva Hastasana (Mtn, hands up); fingers, wrists and forearms flex to grip the feet and draw the body deeper into forward bends
extension: ex: Wheel
ex) Purvottanasana (Upward Plank)
- front knee flexes
- front hip flexes
*P - demonstrate abduction/adduction
frontal plane of motion
abduction - moves extremity away from midline; away from body
adduction - moves extremity toward the midline; adds to body line
hips, shoulders, spine, wrists
abduction: ex: ex) Warrior II (Virabhadrasana II):
-arms abduct
adduction:
*P - demonstrate internal/external rotation
internal rotation - aka medial rotation - towards the midline
external rotation - away from the midline
ex) Warrior II (Virabhadrasana II):
-back foot rotates internally
-forearms rotate internally
-neck and head rotate
external ex:
internal ex: Garudasana (Eagle), ex) Pasrvottonasana (Pyramid)
*P - demonstrate lateral spinal flexion
ex) Triangle
ex) Side Bend
*P - demonstrate pronation/supination
pronation -
prone: face down - ex) locust
supination -
wrists - supination - palm up- holding soup
ankles:
pronation - pronator teres and pronator quadratus muscles of the forearm contract, turning the palm down (down dog)
supination - biceps contract, turning the palms up (shoulder stand)
-inversion: pinky toe down; collapsing outward
-eversion: pinky toe up; collapsing inward
supine: on spine (back)
*P - demonstrate horizontal abduction/adduction
horizontal abduction -
horizontal adduction - extremities to midline (in front of you)
*P - demonstrate plantar/dorsi flexion
plantar flexion -
dorsi flexion -
feet
plantar - foot on pedal - Purvottanasana
*P - demonstrate circumduction
combination of multiple movements, around in a circle
shoulder
hip
*P - demonstrate elevation/depression of scapula
elevation - (upward rotation) - Handstand???
depression - (downward rotation) - Tolasana???
*P - demonstrate retraction/protraction of scapula
retraction -
protraction - (abduction) - Chatarunga Dandasana
retract - (adduction) come together; “stops” - Warrior II
protract - spread apart; “destabilizes”
*P - demo pose in frontal/sagittal/transverse planes of motion
frontal - coronal - divides body into front and back; movements: adduction - moves extremity toward the midline, and abduction - moves extremity away from midline; (jumping jacks bt 2 sheets of glass)
sagittal - divides the body into right and left;
movements: flexion - usually moves the extremity forward (except the knee, where it moves backward) and extension - moves the extremity backward - (archer)
transverse - divides the body in upper and lower halves;
movement: rotation - (medial rotation - towards the midline or lateral rotation - away from the midline) - (also known as internal and external rotation)
ex) Warrior II (Virabhadrasana II):
- front knee flexes
- front hip flexes
- back hip extends
- back foot rotates internally
- torso extends
- arms abduct
- forearms rotate internally
- neck and head rotate
*P - ID locations of structures using proximal/distal
proximal: -close to trunk the end of the muscles closest to the core (proximal end) is usually the "origin"; closer to center of body wrist distal to shoulder distal: -further from the distal end attaches more peripherally is usually the "insertion" shoulder proximal to wrist
*P - ID locations of structures using superficial/deep
superficial -
deep - towards the inside
*P - ID locations of structures using superior/inferior
superior:
-toward head
inferior:
-toward feet
*P - ID locations of structures using medial/lateral
medial -
lateral -
*P - ID locations of structures using anterior/posterior
anterior -
posterior -
*P? spinal regions
Cervical (7) - includes: C1 - Atlas (connects to skull) and C2 - Axis (allows neck rotation)
Thoracic (12) - (first bump)
Lumbar (5)
Sacral (5) - sacrum is fused; connects lower appendicular to axial
Coccyx (3) - flexible; (lower pelvic floor muscles, etc)
spinal curves
lordosis - concave curve
kyphosis - convex curve
cervical lordosis
thoracic kyphosis
lumbar lordosis
sacral kyphosis
describe structure/function of diaphragm
-thin, half-dome shaped muscle that divides the thoracic and abdominal cavities
- attaches to inside of ribcage, posterior side of sternum, and anterior side of spinal column (“zyphoid process of sternum”)
-muscle fibers attach/meet at the central tendon
-contracting diaphragm expands the chest, creating a negative inspiratory pressure in the thorax, drawing air into the lungs through the trachea
inhale - diaphragm contracts; increase in thoracic volume
exhale - diaphragm relaxes; decrease in thoracic volume
lungs are elastic and expand when the diaphragm contracts during inhalation. Like a balloon, the lungs passively empty during exhalation as the diaphragm relaxes.
*P - describe difference between isometric/concentric/eccentric contractions
isometric - muscle generates tension but does not shorten, and the bones do not move; holding, without movement; (ex) holding plank
concentric - muscle shortens while maintaining constant tension through a range of motion; shortening; overcoming a force to shorten muscle; (ex) pushing up to high plank; resistance - overcoming gravity/ against gravity
eccentric - muscle contracts while lengthening; despite the F, muscle lengthens; lengthening (ex) lowering down to low plank; resistance - matching gravity
describe the structure of joints as it relates to function
Shape of the joints reflect their function - (and their function reflects their shape) - depends on the mobility or stability they require - shape determines ROM
designed to decrease friction (bone to bone)
ball and socket - confers the greatest mobility in all planes - useful for activities such as changing direction while walking, or reaching in various directions to grasp objects) - circumduction
hips, shoulders
hinge - provides greater stability - useful for propelling the body forward (or drawing an object towards the body) - flexion/extension
knees, elbows
gliding - carpel
ellipsoid - skull and atlas
saddle - thumb
pivot - C1 & C2; atlas and axis
false - scapula - floats
intervertebral - between the vertebrae - allow for limited mobility between individual vertebrae, but great stability to protect the spinal cord
joints shape and orientation determine how that muscle is applying force
name/ID bones on skeletal diagram
axial - runs along axis/midline; skull to tailbone
appendicular - from clavicles out; spinal column, skull and ribcage
Axial: clavicle scapula - floats over rib cage sternum - connects axial to appendicular humerus radius - rad - thumbs up ulna rib cage - attaches to thoracic vertebrae; 12 ribs , bottom 2 are floating, the rest attach to sternum (manubrium, body, and zyphoid process) Carpel bones - mobility for wrists metacarpels (proximal, medial, distal) phalanges -hips: illium, sacrum, pubis femur patella tibia fibula - (L) - Little, Lateral calcaneus (most dense bone in the body), talus tarsals - crest of ankle metatarsals phalanges
