Anatomy - YTT Flashcards
3 primary points of contact between foot & floor
Middle of the heel, base of big toe, base of little toe
2 muscle groups in foot and where are they
intrinsic - inside of foot
extrinsic - cross ankle joint and attach foot to leg
Plantar fascia helps maintain what
integrity of arches
flat feet / low arch issues
inner ankle bone collapse down & in, inner groin, inner thighs, lower back compression
High arch issues
Stiffer range of movement
tighter muscles
Lack of pronation & shock absorption
Impact in the lower limbs & lower back
Legs are long and thin & wider at each end why
Power to weight ratio
allow for muscle mass
spread area of force
Tendons can attach
3 Hamstrings, what do they do & what are they called
Bend knee & lift leg behind you
Bicep femoris
Semi tendinosis
Semi membranous
3 grades of hamstring injury
Grade 1 - pull or strain
Grade 2 - Partial tear
Grade 3 - complete tear
Hamstring injury guideline
Be moderate all over
Attachment injury - dont bend your knees
Within body of hamstring - bend knees
Adductors, how many
5
Adductors are where & what do they do
inside of thigh
bring legs toward midline
Quads - what are they called & How many are there
Vastus intermedius Vastus lateralis Vastus medialis Rectus fermoris 4
Where does the 4th quad cross and what is it called
Crosses hip & attaches to leg
Rectus fermoris
How many quads don’t cross the front of your hip & what is this group called
3
The vasti group
Knees - outside of knee capsule, what 3 things are there
Tendon (superior surface / ontop)
Ligament (lateral joint surface / outside) the lateral collateral ligament
Ligament (medial joint surface / inside) the medial collateral ligament
How are the femur and tibia shaped in the knee joint
femur like a club
tibia like a plateau
Knee - What separates the femur & tibia
The meniscus
What is the meniscus and what is it liable to do
Disk shaped like cushion between femur & tibia. Shock absorption. They are palpable and liable to tear
What ligaments are inside the knee
Anterior cruciate
Posterior cruciate
Knee injuries
- 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)
Hips & Pelvis - 5 key bony landmarks
Sitting bones Sacrum Tail bone Pubic bone Hip bones
Main 6 movements in your hips are
Flexion Extension Adduction Abduction Internal rotation External rotation
Where are the Psoas muscles
In the centre of the pelvis
The illicus & psoas Muscles group together which parts of your body
Spine, hip, core & leg muscles
Gluteus Maximus provides what
Gluteus Maximus - provides power
The layer of small muscles under the glute provide are called what & what do they do
gluteous minimum, piraformus, gemellus muscles, obturator intern-us & quadratus formoris
Fine tuning
What nerve runs through the Glue area and where does it run
Sciatic nerve
next to or through the piraformis & down the leg
2 Types of sciatica and poses that can help
Piraformis going into spasm - Pigeon & fig 4 Lumbar herniation (impingement)- Pigeon & fig 4
Illotial band / IT Band where does it run from / to
The ilia to the tibia (hips to leg)
What does the IT band help you do
- 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
Common hip injuries and what to avoid
Hip displacia
Labrum tear / impingement
Bursitis
Hip replacement
Be moderate all over, avoid spilts, lunges etc…
Spine
How many vertebrae
33
Vertebrae are divided in to 4 groups, what are they
Cervical 1 - 7
Thoracic 1 - 12
Lumbar 1 - 5
Sacral coccygeal 9 fused vertebrae
Why is the spine the shape it is
Hold you upright
Contain the spinal cord
Motion
shock absorption
2 Functions of cervical
Mobility for head
passageway for arteries and nerves to brain
2 functions of thorasic
Protect heart & lungs
Nerve distrobution out to rest of body
1 function of lumbar
Weight barring
Vertebrae - what are the ridges along the back of the spine called & what do they do
Spinus processes
They are muscular attachment points
What type of joints are between vertebrae
Facet Joints also called sinovial joints
How many facet joints does each vertebrae have
2 sets (4) one pair faces up one pair faces down
What surrounds facet joints / sinovial joints
a capsule of connective tissue providing fluid allowing joints to run smoothly
4 transitional zones in spine prone to injury
C1
C7 / T1
T12 / L1
L5 / Sacrum
The discs in between vertebrae do what
Cushion
Absorb pressure
Create space to allow for movement
What happens when a disc slips
The Nucleus (gel) inside of the disc bulges out
Name 3 common areas where discs are more liable to slip
- Lumbar spine
- L5/S1 Lumbosacral joint
- L4/L5
Approx 90% of herniated discs occur here
What postures are more suitable for people with herniated discs
Neutral poses - twisting and folding will add pressure.
Sacroiliac disfunction is a common injury in yoga, how can this be minimised
Move pelvis and spine as one unit
CORE
Name the 5 muscles
Erector Spinae Oblique (Internal & external) Psoas Rectus & Transverse Abdominus (abs) Quadratus lumborium
Name 4 things the core muscles do
- Provide stability
- facilitate breathing
- control and unify the upper & lower body motion
- Provide the energetic up and in sensation
What else supports this area - 5 things
- Pelvic floor
- Floor of core (Mula Bandha)
- Abdominal Circumference
- Diaphragm
- Quadratus lumborum rear of core
- iliopsoas - centre-
Muscles in your abdominal circumference (front & sides). Name 4 muscles and what they do
- Transverse abdominals TVA - front & sides - creates corseting action
- Internal & external obliques - create twisting
- Rectus abdominus - Six pack
- Quadratus lumborum - deep muscles in your back
Complimentary muscle groups in your core - 3 things
- Paraspinal muscles
- Glueteals
- Deep external rotators
What does the abdominal circumference do - 6 things
- Contain pressurised liquid & gas (inside)
- Connects ribs, pelvis & spine
- Supports & protects the spine
- Supports everything above it
- Supports reproductive system
- Facilitates & integrates motion
The respiratory system
What is the main muscle of breathing
The diaphragm
How is your diaphragm shaped & how does it work
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
The 3 zones of muscles that support breathing
- Abdominal
- Thoracic
- Clavicular
The Breath Cycle 4 parts
Inhale (Puraka)
Pause (Antara kumbhaka)
Exhale pause (Bahya kumbhaka)
Nervous system - 3 parts, functions or responses & what they do
Somatic - senses, touch, taste, smell
Autonomic - internal organs - sympathetic & parasympathetic
Enteric - digestion
What reactions in the body do the sympathetic & parasympathetic systems govern
Sympathetic - Fight or flight
Parasympathetic - Rest & digest
Other terms you may hear in relation to the nervous system
Central Nervous System Brain stem & spinal cord
Peripheral Nervous System any part outside of the CNS
How many nervous systems do you have
One, the answers above are parts, functions & responses of one overall system
The Vagus Nerve - 3 points
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
High vagal tone Vs Low vagal tone
High - regulates blood glucose reducing stoke, diabetes & cardiovascular disease
Low - chronic inflammation
How can you stimulate the vagus nerve
- 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
Cardiovascular system - what does it do:
Supplies & coordinates the circulation of blood around the body
How does yoga serve the cardiovascular system - 2 things
- Low impact moderate exercise
- Enhancing circulation of blood around the body by moving joints and pumping muscles
How does yoga compliment the lymphatic system
- Gentle movement around the lymph nodes
- Encourages prevents toxic build up of cells
