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Fitness Theory by Q > Bones/Muscles & Anatomy/Actions > Flashcards

Bones/Muscles & Anatomy/Actions Flashcards

1
Q
  1. What muscle is responsible for holding the scapula down at the back?
  2. What is this action good for?
A
  1. Lower trapezius

2. Maintaining good posture

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2
Q
  1. Name the muscles of the rotator cuff.

2. Which two help with external, or lateral rotation?

A
  1. subscapularis, supraspinatus, infraspinatus, teres minor

2. infraspinatus, teres minor

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3
Q
  1. Which muscle is used to retract the shoulders?
  2. Which muscle does this stretch?
  3. Which muscle is used to raise the shoulders?
  4. What is the main muscle used to pull the head forward or back?
A
  1. Middle trapezius and rhomboids
  2. Pectoralis major
  3. Both sides of upper trapezius together (levator scapulae assists)
  4. sternocleidomastoid
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4
Q
  1. What muscle helps to extend the elbow?
  2. What bones are they attached to?
  3. What other action can they do?
A
  1. triceps
  2. ulna, scapula, humerus
  3. arm or shoulder extension, or hyperextension
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5
Q
  1. What is the muscle(s)that moves the elbow into flexion?
  2. Which one attaches to the radius?
  3. Which one attaches to the scapula?
  4. What is one problem which these muscles are often responsible for?
A
  1. biceps brachii, brachioradialis, brachialis
  2. brachioradialis
  3. biceps brachii
  4. rounded shoulders, shoulder impingement, bad posture
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6
Q
  1. What are the 3 parts of the deltoid and what does each one do?
  2. Which one stretches when one’s arms are hanging at their side?
A

-anterior deltoid brings shoulder into flexion
-medial deltoid - abduction of arm
posterior deltoid does shoulder extension or hyper extension
2. medial deltoid

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7
Q

When sitting or standing with arms down, turning the thumbs outward, and further….
What action are you doing?
Which muscles are being used?

A
  • shoulder external rotation

- teres minor and infraspinatus

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8
Q
  1. What is the large broad muscle that attaches to the spine and onto the pelvis?
  2. What actions does it do/help with?
A
  1. Lattissimus dorsi

2. internally rotates the humerus, extends and adducts the arm,controls arm swing for forward momentum when walking

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9
Q
  1. Which muscle keeps the spine erect?
  2. What are the signs of a “neutral spine”?
  3. Where does the lower spine attach?
  4. How is it working when bending over into spinal flexion?
A
  1. erector spinae
  2. ears over shoulders, shoulders over hips, hips over knees, knees over ankles, pelvis level front to back and side to side
  3. sacrum
  4. eccentrically
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10
Q
  1. Where is the quadratus lumborum? (What bones does it attach to?)
  2. What does it do?
  3. How can you exercise it?
A
  1. to the pelvis and lower ribs
  2. helps to stabilize the pelvis as we walk
  3. lift one hip only when sitting or standing; not tilting back at all
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11
Q
  1. What are the major abdominal muscles? (4)

2. Where are they?

A
  1. transversus abdominus, rectus abdominus, internal obliques, external obliques
  2. deepest-runs like a band around the midline, surface at center front, layers between TA and RA,
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12
Q
  1. What are some daily activities which would activate the transversus abdominus?
  2. What does the transversus abdominus do?
A
  1. cough, sneeze, defecate, lift a load

2. stabilizes the spine in movement

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13
Q

What are the main jobs of the rectus abdominus?

What else does it do

A
  • stopping spine from hyper-extending too far, sitting up from lying down,
  • causing spine flexion by pulling ribs and pelvis closer together,
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14
Q

What should one consider when exercising the rectus abdominus? alternatives?

A

That it might cause back problems. Exercises using legs and arms but keeping spine straight and maintaining good posture will be safer and more functional, without the risk.

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15
Q

What do the internal and external obliques do?

Explain their position.

A

They assist with spine stability (like a girdle) , turning or twisting at the spine, spinal flexion
They fan out from the sides. Internal: fanning from side to middle. External: same but slightly downward.

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16
Q

What are the benefits of cooling down after exercise?

A
  • blood flow returns to normal in the internal organs
  • heart rate gradually returns to normal
  • reduces the risk of veinous pooling in the larger muscles of the legs
  • warm muscles offer good opportunity to increase flexibility by stretching
  • brings body temperature back to normal
17
Q

Which muscle stabilizes the pelvis and ribs when walking; and also flexes the spine laterally?

A

quadratus lumborum

18
Q

Which muscle flexes the hip?
Which muscle stabilizes the low back during hip flexion?
What are the above two grouped as?
Where do they insert?

A
  • illiacus
  • psoas
  • illiopsoas
  • On the femur
19
Q

What is the rib cage comprised of?

A
  • 24 bones (12 pairs– 7 pairs attached to sternum, 5 pairs floating or attached by cartilage)
  • all ribs are attached to the spine
20
Q

What does the sternum consist of?

A

manubrium, body, xiphoid process- fused around age 30

21
Q

What is the large flat back muscle which attaches to the humerus?
What does it do/help do?

A
  • latissimus dorsi

- medially rotates the arm, adducts the arm, controls arm forward swing when walking, extends arm at shoulder

22
Q

Name some main posterior scapular muscles and what they do.

A
  • Upper trapezius assist with lifting scapula (shoulder shrug)
  • Middle trapezius adducts scapula
  • Lower trapezius pulls scapula down and rotates it upward
  • Levator scapulae lifts scapula
  • Serratus anterior hold scapula against ribs
  • Rhomboids help pull scapula back (adduction, retraction)
23
Q

What movements does the deltoid help with/do?

A
  • anterior fibers help with shoulder flexion
  • medial fibers abduct the shoulder
  • posterior fibers extend or hyper-extend the shoulder
24
Q

What do bones do?

A
  • store minerals
  • produce red blood cells
  • framework for muscles
  • levers for motion
  • protection for organs
25
Q

What are the top two vertebrae called?

A

The top is atlas and allows the head to tilt forward and back.
The next is axis and allows for rotation of the head or shaking head no.

26
Q

What action does the gluteus maximus do?

A

Hip extension.

27
Q

What is the antagonist to the gluteus maximus?

A

Illiopsoas

28
Q

What muscle extends the hip?

A

Gluteus Maximus

29
Q

What is the antagonist to the illiopsoas?

A

gluteus maximus

30
Q
  • Name The broad, flat back muscle which can:
  • Rotate the arm medially
  • Adduct the arm
  • Extend the arm at the shoulder
  • It is one of the “core” muscles which helps in walking (the arm swing gives forward momentum)
A

Latissimus dorsi

31
Q

Which muscle Extends elbow and Assists in extending shoulder?

A

Triceps brachii

32
Q

Which muscle Flexes elbow and Supinates forearm?

A

Biceps brachii

33
Q

What is the term used for low blood pressure?

A

Hypotension

Fitness Theory by Q (6 decks)

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