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Vinyasa YTT > Anatomy - YTT > Flashcards

Anatomy - YTT Flashcards

1
Q

3 primary points of contact between foot & floor

A

Middle of the heel, base of big toe, base of little toe

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2
Q

2 muscle groups in foot and where are they

A

intrinsic - inside of foot

extrinsic - cross ankle joint and attach foot to leg

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3
Q

Plantar fascia helps maintain what

A

integrity of arches

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4
Q

flat feet / low arch issues

A

inner ankle bone collapse down & in, inner groin, inner thighs, lower back compression

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5
Q

High arch issues

A

Stiffer range of movement
tighter muscles
Lack of pronation & shock absorption
Impact in the lower limbs & lower back

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6
Q

Legs are long and thin & wider at each end why

A

Power to weight ratio
allow for muscle mass
spread area of force
Tendons can attach

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7
Q

3 Hamstrings, what do they do & what are they called

A

Bend knee & lift leg behind you
Bicep femoris
Semi tendinosis
Semi membranous

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8
Q

3 grades of hamstring injury

A

Grade 1 - pull or strain
Grade 2 - Partial tear
Grade 3 - complete tear

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9
Q

Hamstring injury guideline

A

Be moderate all over
Attachment injury - dont bend your knees
Within body of hamstring - bend knees

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10
Q

Adductors, how many

A

5

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11
Q

Adductors are where & what do they do

A

inside of thigh

bring legs toward midline

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12
Q

Quads - what are they called & How many are there

A 
Vastus intermedius
Vastus lateralis
Vastus medialis
Rectus fermoris
4
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13
Q

Where does the 4th quad cross and what is it called

A

Crosses hip & attaches to leg

Rectus fermoris

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14
Q

How many quads don’t cross the front of your hip & what is this group called

A

3

The vasti group

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15
Q

Knees - outside of knee capsule, what 3 things are there

A

Tendon (superior surface / ontop)

Ligament (lateral joint surface / outside) the lateral collateral ligament

Ligament (medial joint surface / inside) the medial collateral ligament

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16
Q

How are the femur and tibia shaped in the knee joint

A

femur like a club

tibia like a plateau

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17
Q

Knee - What separates the femur & tibia

A

The meniscus

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18
Q

What is the meniscus and what is it liable to do

A

Disk shaped like cushion between femur & tibia. Shock absorption. They are palpable and liable to tear

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19
Q

What ligaments are inside the knee

A

Anterior cruciate

Posterior cruciate

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20
Q

Knee injuries

A
  • Meniscus tears: Minimise twists, bends and rotates
  • Bursitis: Avoid kneeling / pad knees
  • Anterior cruciate ligament injury: Avoid locking back / hyper extension
  • Posterior cruciate ligament injury: Hyper extension
  • Medial collateral ligament injury: avoid foot against knee (Tree)
  • Iliotibial band injury: common in runners, pain on outside of knee when bending (Warrior 2)
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21
Q

Hips & Pelvis - 5 key bony landmarks

A 
Sitting bones
Sacrum
Tail bone
Pubic bone
Hip bones
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22
Q

Main 6 movements in your hips are

A 
Flexion
Extension
Adduction
Abduction
Internal rotation
External rotation
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23
Q

Where are the Psoas muscles

A

In the centre of the pelvis

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24
Q

The illicus & psoas Muscles group together which parts of your body

A

Spine, hip, core & leg muscles

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25
Q

Gluteus Maximus provides what

A

Gluteus Maximus - provides power

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26
Q

The layer of small muscles under the glute provide are called what & what do they do

A

gluteous minimum, piraformus, gemellus muscles, obturator intern-us & quadratus formoris
Fine tuning

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27
Q

What nerve runs through the Glue area and where does it run

A

Sciatic nerve

next to or through the piraformis & down the leg

28
Q

2 Types of sciatica and poses that can help

A 
Piraformis going into spasm - Pigeon & fig 4
Lumbar herniation (impingement)-  Pigeon & fig 4
29
Q

Illotial band / IT Band where does it run from / to

A

The ilia to the tibia (hips to leg)

30
Q

What does the IT band help you do

A
  • Unify motion for all muscles around hip
  • Switch together the power of quad & glute
  • Provide extra stability for forces that transmit down the spine & split down the legs
31
Q

Common hip injuries and what to avoid

A

Hip displacia
Labrum tear / impingement
Bursitis
Hip replacement

Be moderate all over, avoid spilts, lunges etc…

32
Q

Spine

How many vertebrae

A

33

33
Q

Vertebrae are divided in to 4 groups, what are they

A

Cervical 1 - 7
Thoracic 1 - 12
Lumbar 1 - 5
Sacral coccygeal 9 fused vertebrae

34
Q

Why is the spine the shape it is

A

Hold you upright
Contain the spinal cord
Motion
shock absorption

35
Q

2 Functions of cervical

A

Mobility for head

passageway for arteries and nerves to brain

36
Q

2 functions of thorasic

A

Protect heart & lungs

Nerve distrobution out to rest of body

37
Q

1 function of lumbar

A

Weight barring

38
Q

Vertebrae - what are the ridges along the back of the spine called & what do they do

A

Spinus processes

They are muscular attachment points

39
Q

What type of joints are between vertebrae

A

Facet Joints also called sinovial joints

40
Q

How many facet joints does each vertebrae have

A 
2 sets (4) 
one pair faces up one pair faces down
41
Q

What surrounds facet joints / sinovial joints

A

a capsule of connective tissue providing fluid allowing joints to run smoothly

42
Q

4 transitional zones in spine prone to injury

A

C1
C7 / T1
T12 / L1
L5 / Sacrum

43
Q

The discs in between vertebrae do what

A

Cushion
Absorb pressure
Create space to allow for movement

44
Q

What happens when a disc slips

A

The Nucleus (gel) inside of the disc bulges out

45
Q

Name 3 common areas where discs are more liable to slip

A
  • Lumbar spine
  • L5/S1 Lumbosacral joint
  • L4/L5

Approx 90% of herniated discs occur here

46
Q

What postures are more suitable for people with herniated discs

A

Neutral poses - twisting and folding will add pressure.

47
Q

Sacroiliac disfunction is a common injury in yoga, how can this be minimised

A

Move pelvis and spine as one unit

48
Q

CORE

Name the 5 muscles

A 
Erector Spinae
Oblique (Internal & external)
Psoas
Rectus & Transverse Abdominus (abs)
Quadratus lumborium
49
Q

Name 4 things the core muscles do

A
  • Provide stability
  • facilitate breathing
  • control and unify the upper & lower body motion
  • Provide the energetic up and in sensation
50
Q

What else supports this area - 5 things

A
  • Pelvic floor
  • Floor of core (Mula Bandha)
  • Abdominal Circumference
  • Diaphragm
  • Quadratus lumborum rear of core
  • iliopsoas - centre-
51
Q

Muscles in your abdominal circumference (front & sides). Name 4 muscles and what they do

A
  • Transverse abdominals TVA - front & sides - creates corseting action
  • Internal & external obliques - create twisting
  • Rectus abdominus - Six pack
  • Quadratus lumborum - deep muscles in your back
52
Q

Complimentary muscle groups in your core - 3 things

A
  • Paraspinal muscles
  • Glueteals
  • Deep external rotators
53
Q

What does the abdominal circumference do - 6 things

A
  • Contain pressurised liquid & gas (inside)
  • Connects ribs, pelvis & spine
  • Supports & protects the spine
  • Supports everything above it
  • Supports reproductive system
  • Facilitates & integrates motion
54
Q

The respiratory system

What is the main muscle of breathing

A

The diaphragm

55
Q

How is your diaphragm shaped & how does it work

A

It is domed and at the bottom of the ribs, when you breathe in your diaphragm contracts & moves downward making space for the lungs to expand

56
Q

The 3 zones of muscles that support breathing

A
  • Abdominal
  • Thoracic
  • Clavicular
57
Q

The Breath Cycle 4 parts

A

Inhale (Puraka)
Pause (Antara kumbhaka)
Exhale pause (Bahya kumbhaka)

58
Q

Nervous system - 3 parts, functions or responses & what they do

A

Somatic - senses, touch, taste, smell

Autonomic - internal organs - sympathetic & parasympathetic

Enteric - digestion

59
Q

What reactions in the body do the sympathetic & parasympathetic systems govern

A

Sympathetic - Fight or flight

Parasympathetic - Rest & digest

60
Q

Other terms you may hear in relation to the nervous system

A

Central Nervous System Brain stem & spinal cord

Peripheral Nervous System any part outside of the CNS

61
Q

How many nervous systems do you have

A

One, the answers above are parts, functions & responses of one overall system

62
Q

The Vagus Nerve - 3 points

A

Provides information about your organs to your CNS

It is the chief nerve of the parasympathetic nervous system

Maintains heart rate & breathing based on your environment & stress levels

63
Q

High vagal tone Vs Low vagal tone

A

High - regulates blood glucose reducing stoke, diabetes & cardiovascular disease

Low - chronic inflammation

64
Q

How can you stimulate the vagus nerve

A
  • Slow deep diaphragm breathing
  • Massage - Face, neck, head, ribcage, abdomen
  • Humming or chanting

Body positioning i.e…

  • rocking the head
  • neck stretches
  • abdominal twists
  • flexing & extending the spine
  • Reclining or inverting
65
Q

Cardiovascular system - what does it do:

A

Supplies & coordinates the circulation of blood around the body

66
Q

How does yoga serve the cardiovascular system - 2 things

A
  • Low impact moderate exercise

- Enhancing circulation of blood around the body by moving joints and pumping muscles

67
Q

How does yoga compliment the lymphatic system

A
  • Gentle movement around the lymph nodes

- Encourages prevents toxic build up of cells

Vinyasa YTT (3 decks)

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