Everything Flashcards
Anterior
The front of the body, ventral
Posterior
The back of the body, dorsal
Superficial
Located close to or on the body surface
Deep
Below the surface
Proximal
closer to any ref pt
Distal
farther (distant) from any ref pt
Superior
Twd Head, higher (cephalic)
Inferior
Away from Head, lower (caudal)
Medial
toward the midline of the body
Lateral
away from the midline of the body
Ipsilateral
on the same side
contralateral
on the opposite side
unilateral
one side
bilateral
both sides
Prone
lying face down
supine
lying face up
valgus
distal segment of a jt deviates laterally
varus
distal segment of a jt deviates medially
If movement occurs in a plane, it must rotate about an axis that has a ___ relationship to that plane.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1568-1569). Wolters Kluwer Health. Kindle Edition.
90 °
center of gravity is a theoretical point where ___________________________.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1575-1576). Wolters Kluwer Health. Kindle Edition.
the weight force of the object can be considered to act.
When a person is standing in a neutral position, the body’s center of gravity is __________________.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1576-1577). Wolters Kluwer Health. Kindle Edition.
is approximately at the second sacral segment.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1577). Wolters Kluwer Health. Kindle Edition.
From the lateral view, the line of gravity should be
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1590-1591). Wolters Kluwer Health. Kindle Edition.
slightly posterior to the apex of the coronal suture, through the mastoid process, through the midcervical vertebral bodies, through the shoulder joint, through the midlumbar vertebral bodies, slightly posterior to the axis of the hip joint, slightly anterior to the axis of the knee joint, and slightly anterior to the lateral malleolus.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1588-1590). Wolters Kluwer Health. Kindle Edition.
From the posterior view, the line of gravity should pass through
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1591). Wolters Kluwer Health. Kindle Edition.
the midline of the body, and bilateral structures such as the mastoid, shoulder, iliac crest, knee, and ankles should be in the same horizontal plane.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1591-1592). Wolters Kluwer Health. Kindle Edition.
Flexion:
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1601-1602). Wolters Kluwer Health. Kindle Edition.
Movement resulting in a decrease of the joint angle, usually moving anteriorly in the sagittal plane
Extension:
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1602-1604). Wolters Kluwer Health. Kindle Edition.
Movement resulting in an increase of the joint angle, usually moving posteriorly in the sagittal plane
Abduction:
Movement away from the midline of the body, usually in the frontal plane
Adduction:
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1605-1608). Wolters Kluwer Health. Kindle Edition.
Movement toward the midline of the body, usually in the frontal plane
Horizontal abduction:
Movement away from the midline of the body in the transverse plane, usually used to describe horizontal humerus movement when the shoulder is flexed at 90 °
Horizontal adduction:
Movement toward the midline of the body in the transverse plane, usually used to describe horizontal humerus movement when the shoulder is flexed at 90 °
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1608-1609). Wolters Kluwer Health. Kindle Edition.
Internal (medial) rotation:
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1609-1612). Wolters Kluwer Health. Kindle Edition.
Rotation in the transverse plane toward the midline of the body
External (lateral) rotation:
Rotation in the transverse plane away from the midline of the body
Lateral flexion (right or left):
Movement away from the midline of the body in the frontal plane, usually used to describe neck and trunk movement
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1612-1613). Wolters Kluwer Health. Kindle Edition.
Rotation (right or left):
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1613-1616). Wolters Kluwer Health. Kindle Edition.
Right or left rotation in the transverse plane, usually used to describe neck and trunk movement
Elevation:
Movement of the scapula superiorly in the frontal plane
Depression:
Movement of the scapula inferiorly in the frontal plane
Retraction:
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1616-1620). Wolters Kluwer Health. Kindle Edition.
Movement of the scapula toward the spine in the frontal plane
Protraction:
Movement of the scapula away from the spine in the frontal plane
Upward rotation:
Superior and lateral movement of the inferior angle of the scapula in the frontal plane
Downward rotation:
Inferior and medial movement of the inferior angle of the scapula in the frontal plane
Circumduction:
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1621-1625). Wolters Kluwer Health. Kindle Edition.
A compound circular movement involving flexion, extension, abduction, and adduction, circumscribing a cone shape
Radial deviation:
Abduction of the wrist in the frontal plane
Ulnar deviation:
Adduction of the wrist in the frontal plane
Opposition:
Diagonal movement of thumb across the palmar surface of the hand to make contact with the fifth digit
Eversion:
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1625-1630). Wolters Kluwer Health. Kindle Edition.
Abducting the ankle
Inversion:
Adducting the ankle
Dorsiflexion:
Flexing the ankle so that the foot moves anteriorly in the sagittal plane
Plantarflexion:
Extending the ankle so that the foot moves posteriorly in the sagittal plane
Pronation (foot/ ankle):
Combined movements of abduction and eversion resulting in lowering of the medial margin of the foot
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1630). Wolters Kluwer Health. Kindle Edition.
Supination (foot/ ankle):
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1631). Wolters Kluwer Health. Kindle Edition.
Combined movements of adduction and inversion resulting in raising of the medial margin of the foot
What are the bones function?
The bones of the skeletal system support soft tissue, protect internal organs, act as important sources of nutrients and blood constituents, and serve as rigid levers for movement.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1640-1641). Wolters Kluwer Health. Kindle Edition.
How many bones in the human body are there?
How many of those bones are used in voluntary movement?
206, 177 of which are used in voluntary movement
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1642). Wolters Kluwer Health. Kindle Edition.
What bones make up the axial skeleton?
The skull, hyoid, vertebral column, sternum, and ribs are considered the axial skeleton;
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1640-1641). Wolters Kluwer Health. Kindle Edition.
What is cartilage?
Cartilage is a resilient, semi-rigid form of connective tissue that reduces the friction and absorbs some of the shock in synovial joints.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1651-1652). Wolters Kluwer Health. Kindle Edition.
What is endosteum?
The lining of the marrow cavity that contains cells required for bone dvp
What is the periosteum?
The periosteum is a membrane covering the surface of bones, except at the articular surfaces.
The periosteum is composed of what?
The periosteum is composed of two layers, an outer fibrous layer and an inner highly vascular layer that contains cells for the creation of new bone.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1654-1657). Wolters Kluwer Health. Kindle Edition.
What is the role of periosteum?
The periosteum serves as a point of attachment for ligaments and tendons and is critical for bone growth, repair, and nutrition
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1657). Wolters Kluwer Health. Kindle Edition.
What makes up the articular sys?
Joints are the articulations between bones, and along with bones and ligaments, they constitute the articular system.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1674). Wolters Kluwer Health. Kindle Edition.
What are ligaments??
Ligaments are tough, fibrous connective tissues anchoring bone to bone.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1674-1675). Wolters Kluwer Health. Kindle Edition.
What are 5 specific features of synovial joints?
- It is enclosed by a fibrous joint capsule.
- The joint capsule encloses the joint cavity.
- The joint cavity is lined with synovial membrane.
- Synovial fluid occupies the joint cavity.
- The articulating surfaces of the bones are covered with hyaline cartilage, which helps absorb shock and reduces friction.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1687-1690). Wolters Kluwer Health. Kindle Edition.
What joint movements occur at the scapulothoracic joint?
Elevation- depression Up/dwn rot Protraction-retraction Med/lateral rot Ant-Post Tilting
What joint movements occur at the glenohumeral jt?
flex/ext abd/add Int/ext rot horizontal abd/add Circumduction
What joint movements occur at the elbow jt?
Flex/ext
What type of synovial jt is the elbow jt?
hinge
What joint movements occur at the proximal radioulnar jt?
pronation/supination
What kind of syn jt is the prox radioulnar jt?
pivot jt
What joint movements occur at the wrist?
flex/ext
What kind of syn jt is the wrist jt?
ellipsoidal
What joint movements occur at the metacarpophalangeal jt?
flex/ext
abd/add
What kind of syn jt is the metacarpophalangeal jt?
ellipsoidal
What joint movements occur at the prox and distal interphalangeal jt?
flex/ext
What kind syn jt is the prox and distal interphalangeal jt?
Hinge
What joint movements occur at the intervertebral jt?
Flex/ext
lat flex
rotation
What kind of joint is the intervertbral jt?
cartilaginous
What joint movements occur at the hip jt?
flex/ext
abd/add
internal/ext rot
circumduction
What joint movements occur at the knee?
flex/ext
int/ext rot
What kind of syn jt is the knee?
bicondylar
What joint movements occur at the ankle: talocrural?
dorsiflex/plantarflex
What kind of synovial jt is the talocrural jt?
hinge jt
What kind of syn jt is the subtalar jt?
gliding jt
What joint movements occur at the ankle: subtalar jt?
inversion-eversion
What is open-chain movement?
“Open chain” movements occur when the distal segment of a joint moves in space.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1713-1714). Wolters Kluwer Health. Kindle Edition.
hypermobile jt
Joints with excessive ROM are called “hypermobile,”
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1724-1725). Wolters Kluwer Health. Kindle Edition.
Hypomobile jt
joints with restricted ROM are called “hypomobile”
Joint stability is what?
The stability of a joint is its resistance to displacement.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1728-1729). Wolters Kluwer Health. Kindle Edition.
5 factors that impact jt stability
- Ligaments check normal movement and resist excessive movement.
- Muscles and tendons that span a joint also enhance stability, particularly when the bony structure alone contributes little stability (e.g., shoulder).
- Fascia contributes to joint stability (e.g., iliotibial band of the tensor fasciae latae).
- Atmospheric pressure creates greater force outside of the joint than internal pressure exerts within the joint cavity (the suctioncreated by this pressure is an important factor in aiding joint stability).
- The bony structure of a joint is an important contributor to joint stability (e.g., limitation of elbow extension by the olecranon process of the ulna)
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1736-1738). Wolters Kluwer Health. Kindle Edition.
3 types of msucle
three types of muscle tissue: skeletal, cardiac, and smooth muscle.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1740-1741). Wolters Kluwer Health. Kindle Edition.
How many skel muscles in body? How many are prime movers?
There are more than 600 skeletal muscles in the human body (38), approximately 100 of which are primary movement muscles with which Personal Trainers should be familiar
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1752-1754). Wolters Kluwer Health. Kindle Edition.
What are tendons?
Tendons are dense cords of connective tissue that attach a muscle to the periosteum of the bone.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1755-1756). Wolters Kluwer Health. Kindle Edition.
What are bursae?
Bursae are often positioned between tendons and bony prominences to allow the tendons to slide easily across the bones
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1758). Wolters Kluwer Health. Kindle Edition.
Abduction of glenohumeral jt ROM
90- 95
Add of GH jt ROM
0
Horizaontal abd rom of GH JT
45
Major muscle agonists of GH/shoulder abd
Middle deltoid and supraspinatus
MD, SS
Major muscle agonists of GH/shoulder add
Lats, teres major, pec maj
LD, TM, PM
Major muscle agonists of GH/shoulder horizontal abd
Post Delt, teres major, lats
PD, TM, LD
Exercises for shoulder abd
dumbbell lateral raise and dumbbell press
Exs’ for shoulder add
Lat pull down, seated row, cable crossover, flat bench, and dumbbell fly
Exs’ for H ABD
Prone reverse dumbbell fly, reverse cable fly
All movement for scapulothoracic jt has what kind of ROM?
None
Major muscle agonists of scapulothoracic fixation
Serratus anterior, pec minor, traps, levator scapulae, and rhomboids
SA, pm, T, LS, Rh
Major muscle agonists of scapulothoracic upward rotation
Traps
T
Major muscle agonists of scapulothoracic downward rot
Rh, pm, LS
Major muscle agonists of scapulothoracic elevation
Rh, LS, T
Major muscle agonists of scapulothoracic depression
pm, T
Major muscle agonists of scapulothoracic protraction
SA, pm
Major muscle agonists of scapulothoracic retraction
Rh, T
Exs’ for scapulothoracic fixation
push up, parallel bar dip, upright row, shoulder shrug, seated row
Exs’ for scapulothoracic elevation
shoulder shrug
Exs’ for scapulothoracic protraction
supine dumbbell serratus press, push up
Exs’ for scapulothoracic retraction
seated row
ROM For shoulder H add
135
ROM For shoulder Int Rot
70-90
ROM For shoulder Ext ROT
70-90
ROM For elbow flexion
145-150
ROM For elbow extension
0
ROM For radioulnar supination
80-90
ROM For radioulnar pronation
70-90
ROM For wrist flex
70-90
ROM For wrist ext
65-85
ROM For wrist add
25-40
ROM For wrist abd
15-25
Major muscle agonists for wrist abd
Extensor carpi radialis longus and brevis, flecor carpi radialis
Major muscle agonists for wrist add
flexor and extensor carpi ulnaris
Major muscle agonists for wrist ext
extensor carpi radialis longus, brevis, and ulnaris, and extensor digitorum
Major muscle agonists for wrist flex
Flexor carpi radialis and ulnaris, palmaris longus, flecor digitorum, and superficialis
Major muscle agonists for radiounlnar pron
Pronator quadratus, pronator teres
Major muscle agonists for radioulnar supin
biceps brachii, and supinator
Major muscle agonists for elbow ext
triceps brachii, aconeus
Major muscle agonists for elbow flex
biceps brachii, brachialis, and brachioradialis
Major muscle agonists for shoulder ext rot
infraspinatus, teres minor, post delt
IS, tm, PD
Major muscle agonists for shoulder int rot
Lats, teres minor, subscap, pec minor, and ant delt
LD, tm, ss, pm, AD
Major muscle agonists for shoulder h add
Pec maj, anterior delt
PM, AD
Exs’ for shoulder H add
flat bench chest fly, pec dec, and cable cross over
Exs’ for shoulder int rot
Lat pulldown, bent over row, dumbbell row, rotator cuff exs, dumbbell press, parallel bar dip, and front raises
Exs’ for shoulder ext rot
Ext rot cuff exs, dumbbell side-lying, calble in , rotator cuff exs, cable
Exs’ for elbow flexion
dumbbel curl, preacher curl, and hammer curl
Exs’ for elbow ext
dip, pully triceps ext, close grip bench press, push-downs, and dumbbell kickback
Exs’ for radioulnar supin
dumbbell curl (w/ supination)
Exs’ for radioulnar pronation
dumbbel pronation
Exs’ for wrist flex
dumbbell wrist curl
Exs’ for wrist ext
dumbell reverse wrist curl
Exs’ for wrist add and abd
wrist curl, reverse wrist curl
The bones of shoulder region include what:
humerus, scapula, and clavicle
The humeral head is what kind of shape and articulates ______.
The humeral head is rounded and articulates with the glenoid fossa of the scapula.
Where are the major attachment sites of the humerus for many muscles that act on shoulder?
greater and lesser tubercles of humerus
where does scapula lie?
Scapula lies in the scaption plane
What is the scaption plane?
Scapula lies obliquely at 30 degrees to frontal plane
Where does coracohumeral ligament span to and from, and what does it provide?
The coracohumeral ligament spans the bicipital groove of the humerus and provides anteroinferior stability to the glenohumeral joint.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1843-1844). Wolters Kluwer Health. Kindle Edition.
what bands does glenohumeral ligament have, what does it reinforce and provide??
The glenohumeral ligament (anterior, middle, and anteroinferior bands) reinforces the anterior capsule and provides stability to the shoulder joint in most planes of movement.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1845). Wolters Kluwer Health. Kindle Edition.
function and location of coracoacromial ligament
The coracoacromial ligament, located superior to the glenohumeral joint, protects the muscles, tendons, nerves, and blood supply of the region and prevents superior dislocation of the humeral head.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1845-1847). Wolters Kluwer Health. Kindle Edition.
Acromioclavicular ligament provides ____ .
acromioclavicular ligament is the major ligament that provides stability to the acromioclavicular joint.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1847-1848). Wolters Kluwer Health. Kindle Edition.
The coracoclavicular ligament (bands?) prevents what ?
The coracoclavicular ligament (trapezoid and conoid bands) prevents superior dislocation of the acromioclavicular joint.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1848-1849). Wolters Kluwer Health. Kindle Edition.
What does the sternoclavicular ligaments (ant and post) help do?
The sternoclavicular ligaments (anterior and posterior) help strengthen the capsule of the sternoclavicular joint.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1849). Wolters Kluwer Health. Kindle Edition.
The costoclavicular ligament connects what?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1849-1850). Wolters Kluwer Health. Kindle Edition.
first rib and clavicle
the interclavicular ligament connects what?
the two clavicles and manubrium.
The subacromial (subdeltoid) bursa lies where?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1850). Wolters Kluwer Health. Kindle Edition.
lies between the supraspinatus and deltoid tendons and the acromion,
The subacromial (subdeltoid) bursa allows what?
The subacromial (subdeltoid) bursa allows gliding and cushioning of these structures, especially upon shoulder abduction
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1851-1852). Wolters Kluwer Health. Kindle Edition.
The shoulder region is a complex of four joints:
the glenohumeral (shoulder), acromioclavicular, sternoclavicular, and scapulothoracic joints
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1856-1857). Wolters Kluwer Health. Kindle Edition.
GH consists of what anatomical components?
It consists of the articulation of the spherical head of the humerus with the small, shallow, and somewhat pear-shaped glenoid fossa of the scapula.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1859-1860). Wolters Kluwer Health. Kindle Edition.
Function of glenoid labrum?
scapula deepens the fossa and cushions against impact of the humeral head in forceful motions
acromioclavicular joint is what kind of synvoial jt
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1865). Wolters Kluwer Health. Kindle Edition.
plane jt
Describe the acromioclavicular joint
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1865). Wolters Kluwer Health. Kindle Edition.
plane syn jt of the articulation of the acromion and distal end of the clavicle
How does acromioclavicular jt move?
acromioclavicular joint moves in three planes simultaneously with scapulothoracic motion. The sternoclavicular joint, the articulation of the proximal clavicle with the sternum and cartilage of the first rib, is a saddle synovial joint.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1865-1867). Wolters Kluwer Health. Kindle Edition.
The sternoclavicular joint provides only wha?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1867). Wolters Kluwer Health. Kindle Edition.
only bony connection between the humerus and the axial skeleton
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1868). Wolters Kluwer Health. Kindle Edition.
The scapulothoracic joint is formed by what?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1869). Wolters Kluwer Health. Kindle Edition.
the articulation of the scapula with the thoracic cage.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1870). Wolters Kluwer Health. Kindle Edition.
Any movement of the scapulothoracic jt causes movement of
the acromioclavicular, sternoclavicular, and glenohumeral joints.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1871). Wolters Kluwer Health. Kindle Edition.
The scapulothoracic joint provides what?
The scapulothoracic joint provides mobility and stability for the orientation of the glenoid fossa and the humeral head for arm movements in all planes
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1871-1872). Wolters Kluwer Health. Kindle Edition.
The center of rotation of the glenohumeral joint occurs at where?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1883-1885). Wolters Kluwer Health. Kindle Edition.
the humeral head within the glenoid fossa.
At 0 ° to 50 ° of abduction, the lower portion of the
humeral head is in contact with the glenoid fossa.
At 50 ° to 90 ° of abduction, the upper portion of the
humeral head is in contact with the glenoid fossa.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1885). Wolters Kluwer Health. Kindle Edition.
Full abduction of the arm requires what and is called what?
simultaneous movement of the glenohumeral and scapulothoracic joints. This dual movement is called “scapulohumeral rhythm”
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1894-1895). Wolters Kluwer Health. Kindle Edition.
Scapulohumeral rhythm allows what??
a greater abduction ROM, maintains optimal length– tension relationships of the glenohumeral muscles, and prevents impingement between the greater tubercle of the humerus and the acromion.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1896-1897). Wolters Kluwer Health. Kindle Edition.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1896). Wolters Kluwer Health. Kindle Edition.
After 100 ° to 120 ° of abduction, what occurs?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1897-1899). Wolters Kluwer Health. Kindle Edition.
upward rotation of the scapula in the frontal plane causes the glenoid fossa of the scapula to face upward, making further elevation of the arm above the head possible
in every 3 ° elevation of the arm, what degree occurs at both the GH jt and scapulthoraci jt
2 ° occurs at the glenohumeral joint and 1 ° occurs at the scapulothoracic joint (37).
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1899-1900). Wolters Kluwer Health. Kindle Edition.
shoulder muscles moves what?
arm
shoulder girdle muscles primarily do what?
stabilize the scapula on the thoracic cage and are vital in keeping proper posture
What are the anterior muscles of the shoulder jt?
The anterior muscles of the shoulder joint are the pectoralis major, subscapularis, coracobrachialis, and biceps brachii.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1921-1922). Wolters Kluwer Health. Kindle Edition.
what are the post muscles of shoulder jt?
infraspinatus and teres minor.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1922-1923). Wolters Kluwer Health. Kindle Edition.
What are the superior shoulder muscles
The superior shoulder muscles are the deltoid and supraspinatus
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1923). Wolters Kluwer Health. Kindle Edition.
What are the inferior shoulder muscles??
latissimus dorsi, teres major, and long head of the triceps brachii.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1923-1924). Wolters Kluwer Health. Kindle Edition.
Pec major is a prime mover of what major actions
The pectoralis major is a large and powerful muscle that is a prime mover in adduction, horizontal adduction, and internal rotation of the humerus.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1924-1925). Wolters Kluwer Health. Kindle Edition.
origin of pec major
medial clavicle and sternum
insertion of pec maj
intertubercular groove of the humerus.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 1925-1926). Wolters Kluwer Health. Kindle Edition.
The clavicular area of PM primarily does what muscle action?
flex humerous
The sternocostal area of PM does what?
extends the humerus from a flexed position
coracobrachialis muscle action
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 1927). Wolters Kluwer Health. Kindle Edition.
assists w/ shoulder flexion and add
Biceps brachii is described as what?
a two- jt and 2 headed muscle crossing shoulder and elbow
At shoulder, coracobrachialis assists w/ what muscle action?
h add, flex, and int rot
All 3 heads of deltoid insert where?
delt tuberosity on lateral humerus
Where does the ant delt origininate?
from the anterolateral aspect of the clavicle
Ant Delt is prime mover of what?
shoulder flex, h add, and int rot of GH jt
origin of middle delt is from where ?
from lateral aspect of the acromion and is a powerful abductor of the GH jt
Where does the post delt origin?
from the inf aspect of the scapular spine
Post delt muscle action
GH ext, h abd, and ext rot, which oppose ant delt
post and ant delt are
agonists and antagonists to one another
What are the rotator cuff muscles?
Supraspinatus, Infraspinatus, Teres minor, and subscap (“SITS”)
The rotator cuff muscles insert where
the greater and lesser tubercles of the humerus
The rotator cuff muscles orignate from where?
the scapula and insert at the greater or lesser tubercle of the humerus
Supraspinatus is starts initating what?
abduction at GH
Infraspinatus and teres minor muscle action
external rotation of GH jt
Subscap muscle action
internally rotates GH jt
Rotator muscles are important what of the GH that help in what of gh?
The rotator cuff muscles are important stabilizers of the glenohumeral joint and aid in glenohumeral positional control
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RC act like and how do they maintain position of humeral head?
These muscles act like a strong ligament, holding the humeral head tightly in the glenoid fossa during arm movements initiated by the larger shoulder muscles.
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What are the 4 ways that RC keep shoulder stable?
The rotator cuff stabilizes the shoulder through four mechanisms: (a) passive muscle tension, (b) contraction of the muscles causing compression of the articular surface, (c) joint motion that result in secondary tightening of the ligamentous restraints, and (d) the barrier effect of contracted muscle
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Origin of Lats
iliac crest and post sacrum via thoracolumbar fascia, lower 6 thoracic vertbrae, and lower 3 ribs
Lats insertion
intertubercular groove of the humerus
Lats major muscle action
Strong Extensor, internal rotator, and adductor of GH jt
the angle of pull for lats increases when arm is abducted how many degrees range
30-90
Teres Major (TM) aka
little lat cuz has similar muscle actions
triceps brachii long head acts to do what to gh
shoulder extension
What are the muscles of the anterior shoulder girdle?
pectoralis minor, serratus anterior, and subclavius.
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ORIGIN OF pec minor (pm)
from the anterior aspects of the third to fifth ribs
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insertion of pm
coracoid process of the scapula.
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When pm contracts, pec minor causes what?
protraction, downward rot, and depression of the scapula
WHERE IS Serratus anterior origin ?
several bands from the upper 9 ribs laterally
Where is SA insertion?
ant aspect of medial border of scapula
SA does what to scapula?
SA protracts scap
SA is active in what movements?
reaching and pushing
Winging scap is result of what muscle dysfunction?
SA dysfunction
Function of subclavius muscle
protects and stabilizes sternoclavicular jt
What muscles make up the post shoulder girdle?
LS, Rh, and Traps
What is LS origin?
from the transverse processes of the upper four cervical vertebrae, run obliquely,
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LS insertion?
at the medial border superior to the scapular spine.
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LS Muscle Action
The levator scapulae produce elevation and downward rotation of scapula and also act on the neck.
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Rh origin
The rhomboids originate from the spinous processes of the last cervical and upper five thoracic vertebrae
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Rh insertion
insert on the medial border of the scapula from the spine to the inferior angle.
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Rh muscle action
Rhomboid action results in scapular retraction, downward rotation, and slight elevation.
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What muscles are vital for good posture?
Along with the trapezius, proper rhomboid activity is necessary for good posture
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Traps origin
trapezius covers a broad area from the base of the occiput to the spinous process of the twelfth thoracic vertebra,
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Traps insertion
from the lateral clavicle, medial border of the acromion, and scapular spine.
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Contraction of the upper trapezius causes
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scapular elevation
Contraction of the middle trapezius causes
scapular retraction
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contraction of the lower trapezius causes
scapular depression
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Together, the upper and lower traps fibers cause
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upward rot of the scapula
What is primary factor of shoulder impingment?
A primary factor of impingement syndrome is muscular imbalance at the shoulder exacerbated by external rotator cuff muscle weakness and highly trained internal rotator muscles (particularly the prime movers)
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How improve impingment syndrome?
strengthening and improving the function of the external rotators, stretching the internal rotators, and eliminating the training errors that started
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Thoracic outlet syndrome is
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compression of the neurovascular bundle (brachial plexus and axillary artery/ vein) in the axillary region and results in symptoms such as pain, numbness, and tingling in the upper extremity, usually in the fourth and fifth digits of the hand.
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Treatment of thoracic outlet syndrome includes
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correcting faulty biomechanics, strengthening the rotator cuff, and stretching the shoulder internal rotators and scalenes.
The mechanism of glenohumeral joint dislocation is typically excessive
abduction, external rotation, and extension of the shoulder.
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The elbow is commonly
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injured and is the second most injured joint from overuse and repitive motion
humeroulnar joint is the articulation of the ,
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the distal humerus with the proximal ulna
humeroradial joint is the articulation of the
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distal humerus with the proximal radius
proximal radioulnar joint is the articulation of the
proximal radius with the proximal ulna
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The elbow is an important joint involved in
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lifting, carrying, throwing, swinging, and most upper extremity exercise movements.
the ulnar (medial) collateral ligament connects
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the humerus with the ulna
the radial (lateral) collateral ligament connects
the humerus with the radius
the annular ligament connects
the radius with the ulna
The collateral ligaments provide
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support for stresses in the frontal plane
the medial collateral
protects for valgus forces
the lateral collateral protects for
varus forces
The annular ligament provides what??
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stability for the radius, securing it to the ulna
The elbow joint complex is a compound synovial joint that consists of two articulations:
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humeroulnar and humeroradial.
The elbow joint is what?
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continuous with the proximal radioulnar joint, responsible for allowing the radial head to rotate during pronation and supination of the forearm.
The distal humerus articulates with what??
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both the proximal ulna and proximal radius, and the two articulations are enclosed by one capsule and share a single synovial cavity.
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On the lateral side of the elbow, the capitulum of the humerus articulates with the
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head of the radius to form the humeroradial joint
medially, the trochlea of the humerus articulates with the
trochlear notch of the ulna to form the humeroulnar joint.
proximal radioulnar joint, whose joint capsule is continuous with that of the
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humeroulnar and humeroradial jts is the articulation of the radial head w/ radial notch of the ulna
During sagittal movement of the elbow, what happens?
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the trochlear notch of the humerus slides into the trochlear groove of the ulna.
Upon full flexion, the
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coronoid process of the ulna approximates the coronoid fossa of the humerus.
Upon full extension, the
olecranon process of the ulna hits the olecranon fossa of the humerus, which enhances stability of the elbow in full extension.
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The anterior muscles of the arm mainly flex the elbow joint (5) and include:
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the biceps brachii, brachialis, and brachioradialis
The long head of biceps brachii orgin is from
the supraglenoid tubercle of scapula
Both heads of biceps brachii insert at
radial tuberosity
short head of biceps brachi origins is
from coracoid process of scapula
major muscle action of biceps brachii
biceps brachii is a strong supinator and flexes the elbow most effectively when the forearm is in supination.
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long head of the biceps brachii also assists in what?
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in shoulder flexion.
To optimally train the biceps brachii, exercise movements should include
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both elbow flexion and forearm supination (e.g., dumbbell biceps curl).
brachialis is considered the
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elbow flexor workhorse
pronator quadratus and pronator teres, as their names suggest, causes what?
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pronation
The strongest pronator muscle is
The pronator quadratus is the stronger of the two.
Triceps long head originates from the
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infraglenoid tubercle of the scapula
Triceps the medial and lateral heads originate from the
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upper humerus.
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All three heads of triceps insert on the
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olecranon of the ulna.
“Tennis elbow” (lateral epicondylitis) creates what?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 2084). Wolters Kluwer Health. Kindle Edition.
creates lateral elbow pain, is the most widespread overuse injury of the adult elbow
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2084-2085). Wolters Kluwer Health. Kindle Edition.
What causes tennis elbow?
caused by eccentric overload of the forearm extensor muscles (e.g., gripping a racquet too tightly, wrong grip size, faulty backhand technique, excessive racquet weight)
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2085-2087). Wolters Kluwer Health. Kindle Edition.
Golfer’s elbow (medial epicondylitis) creates what?
medial elbow pain
Golfer’s elbow etiology
caused by repeated valgus stresses placed on arm during swinging of racquets or clubs
Triceps tendonitis yields
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pain over the olecranon,
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triceps tendinits is caused by what
is caused by repetitive posterior stresses during elbow extension.
Medial collateral ligament sprain often results from what??
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repetitive microtrauma and excessive valgus force
Olecranon bursitis, which typically produces
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a large red swelling over the posterior elbow,
Olecrannon process is caused by
results from a fall directly on the elbow.
Ulnar dislocation typically results from
violent hyperextension or varus or valgus forces.
Ulnar dislocation most common in individuals younger than
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20 years
ulnar dislocation results in
obvious elbow deformity and may present with neurological symptoms into the hand (fifth digit) because of entrapment of the ulnar nerve at the elbow
The wrist, hand, and fingers consist of 29 bones:
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a distal ulna, a distal radius, eight carpals, five metacarpals, and 14 phalanges
bones of the pelvic girdle (pelvis) are
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the sacrum and innominate (os coxae).
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innominate bone includes the
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fused ilium (largest pelvic bone), ischium, and pubis on each side (which typically fuse by the end of puberty).
anterior superior iliac spine (ASIS) of the ilium is a bony protuberance that provides
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an attachment point for several muscles of the anterior thigh.
During anterior pelvic tilt, what happens?Results in?
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the pubic symphysis moves inferiorly, the lumbar spine extends, and the hips flex, resulting in an increased lumbosacral angle.
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During Posterior Pelvic tilt, what occurs? Results in what occurence?
the pubic symphysis moves superiorly, the lumbar spine flexes, and the hips extend, resulting in a decreased lumbosacral angle.
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What muscles cause ant pelvic tilt?
anterior pelvic tilt results from contraction of the hip flexors and lumbar extensors.
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What muscles cause post pelvic tilt?
Posterior pelvic tilt results from contraction of the hip extensors and lumbar flexors.
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What muscles are resp for lateral tilt at hip?
Lateral tilt results from contraction of the lateral lumbar muscles (e.g., quadratus lumborum) and hip abductor– adductor muscles,hip abductor– adductor muscles,
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What muscles are resp for axial rot at hip?
occurs through the action of the hip and spinal rotator muscles
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What makes up the iliospoas muscle group?
iliopsoas muscle group, which consists of the psoas major and iliacus muscles,
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iliospoas causes what muscle action?
is a strong hip flexor
Pectineus muscle assissts in what muscle action?
Pectineus assists in hip flexion, adduction, and internal rotation.
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Rectus femoris does what muscle actions?
flexes the hip and extends the knee.
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What is Rectus femoris origin?
AIIS Anterior inferior iliac spine
What is rectus femoris insertion?
the tibial tuberosity via the petallar ligament
What is the longest muscle in the body?
sartorius
Sartorius origin
Anterior superior iliac spine (ASIS)
Sartorius insertion
medial tibial surface aka pes anserinus
sartorius muscle actions
sartorius flexes, abducts, and externally rotates the hip (it also assists with knee flexion).
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tensor fasciae latae origin
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anterior iliac crest of ilium
tensor fasciae latae insertion
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anterolateral tibial condyle via a long band of fascia, iliotibial band
tensor fasciae latae causes what muscle action
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tensor fasciae latae abducts and flexes the hip and stabilizes the hip against external rotation when the hip is flexed (18) and also assists with extension and stabilization of the knee.
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What are medial muscles of the hip?
Medial muscles of the hip include gracilis and the adductors longus, brevis, and magnus.
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Medial muscles of hip primarily cause what muscle action at hip
adduct hip, and may sometime participate in hip flexion (adductor longus and brevis, upper fibers of adductor magnus) or extension (lower fibers of adductor magnus), medial rotation (adductors longus and brevis and magnus
Pectinius also participates in hip what?
adduction
Medial muscles of hip orginate from
pubis
Medial muscles insert on
linea aspera of femur
Gracilis inserts where
tibia (pes anserine)
Gracilis may assist w/ what muscle?
knee flexion
Post msucles of hip
posterior muscles of the hip include gluteus maximus, medius, and minimus; six deep lateral rotators (piriformis, gemellus superior and inferior, obturators internus and externus, and quadratus femoris); and hamstrings (biceps femoris, semimembranosus, and semitendinosus).
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Glut max origin
ilium, sacrum, and coccyx
Glut max insertion
gluteal tubersoity located on lateral aspect of femur
glut max is a powerful what type of muscle action of hip
powerful hip extensor
glut max muscle action
HIP EXTENSION, lateral rot, abd and lower fibers may be involved in add
Glut med and minimus muscle action
abd and medial rotators of hip
Glue med and mini are vital for what?
they are postural muscles that kept pelvis level with locomotion
glut med and mini origin
external surface of ilium
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glut med and mini insertion
the greater trochanter of femur with most of the deep lateral rotators.
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What muscles make up hams?
semimembranosus, semitendinosus, and biceps femoris
Hamstring muscle action
extend hip besides short head of biceps femoris, and flex knee
HEH, HFK
Biceps femoris origin
ischial tuberosity (long head) and proximal femur (short head
biceps femoris insertion
lateral tibial condyle and fibular head
biceps femoris long head muscle action
extends hip, flex knee
HEH, HFK
biceps femoris long head cuases
lateral rot at both jt
short head biceps femoris acts only on the
knee
The semimembranosus and semitendinosus, 2 muscles of the hamstrings, cause what muscle action?
Extend hip, flex knee, and internally rotate both hip and knee jts
HEH, HFK
semimembranosus and semitendinosus origin
ischial tuberosity
semimembranosus and semitendinosus insertion
medial aspect of the tibia
Iliac crest contusion (“ hip pointer”) is caused by
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a direct blow to the pelvis region.
What is the largest joint in the human body?
The knee joint is the largest joint in the body.
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what does knee joint consist of ?
The knee joint consists of the distal femur, proximal tibia, and patella.
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What does patella provide for knee?
Patella protects the anterior knee
What does patella create for quads?
Patella creats an improved angle of pull for the quads resulting in a mech adv for knee extension
What are the 2 major ligaments of the knee?
two major pairs of ligaments in the knee: the cruciate and collateral ligaments
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Where do cruciate ligaments cross and what do they maintain?
cruciate ligaments cross within the joint cavity between the femur and tibia and are important in maintaining anterior– posterior and rotational stability at the knee.
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What is the difference btween the ant and posterior cruciate ligaments in knee?
The anterior cruciate ligament is slightly longer and thinner than the posterior ligament
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The collateral ligaments of the knee connect what?
The collateral ligaments connect the femur with the leg bones— the medial collateral with the tibia and the lateral collateral with the fibula.
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Function of collateral ligaments of knee
aid in stability of knee by counteracting valgus and varus forces.
The medial collateral ligament attaches where
medial collateral ligament attaches to the medial meniscus of the knee
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lateral collateral ligament does not attach to the
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lateral meniscus
What are joints of the knee?
The knee consists of the tibiofemoral and patellofemoral joints
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Quads muscle action
extend knee, flex hip
QEK, QFH
Quad insertion
superior aspect of patella and to the tibial tuberosity by the patellar ligament
rectus femoris origin
anterior inferior iliac spine
Rectus femoris muscle action
Rectus femoris flexes hip, extend knee
Rf F H, Rf E K
3 vasti muscles origin
proximal femur
Vastus lateralis and medialis are what type of muscles that do what?
pennate muscles that pull on the patella at oblique angles
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Gastroc muscle action
flex knee and plantarflex ankle
Popliteus muscle action
weak knee flexor that unlocks extended knee by laterally rotating femur on the fixed tibia
purp of plantar fascia
plantar fascia acts like a spring to store mechanical energy that is then released during foot push-off
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Pronation of foot involves what?
Pronation is a combination of talocrural dorsiflexion, subtalar eversion, and forefoot abduction.
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Supination of foot involves what??
Supination is a combination of talocrural plantarflexion, subtalar inversion, and forefoot adduction
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2439-2440). Wolters Kluwer Health. Kindle Edition.
ankle dorsiflexion muscles
tibialis anterior, peroneus (fibularis) tertius, extensor digitorum longus, and extensor hallucis longus, are ankle dorsiflexors
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 2448). Wolters Kluwer Health. Kindle Edition.
Muscle action of tibialis anterior
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 2449). Wolters Kluwer Health. Kindle Edition.
inverts the foot,
Muscle action of peroneus tertius
everts the foot.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2449-2450). Wolters Kluwer Health. Kindle Edition.
The extensor hallucis longus acts to extend the what?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 2450). Wolters Kluwer Health. Kindle Edition.
big toe and extensor digitorum longus extend digits 2 to 5.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2450-2451). Wolters Kluwer Health. Kindle Edition.
lateral muscles, peroneus longus and brevis, do what muscle action??
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Location 2451). Wolters Kluwer Health. Kindle Edition.
evert the foot and assist with plantarflexion
What are the ankle plantarflexors?
superficial posterior muscles, gastrocnemius, soleus, and plantaris, are ankle plantarflexors
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2461-2462). Wolters Kluwer Health. Kindle Edition.
Gastroc is prime mover of what muscle action
plantarflexion, but it also helps flex foot
what are the deep post muscles and whats there muscle action?
deep posterior muscles are flexor digitorum longus, flexor hallucis longus, tibialis posterior, and popliteus. All except for popliteus are ankle plantarflexors and inverters.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2468-2469). Wolters Kluwer Health. Kindle Edition.
The tibialis posterior does what to foot
tib post inverts foot
The major muscles of the cervical region are
The major anterior muscles of the cervical region include the sternocleidomastoid, scalenes (anterior,middle, and posterior), longus capitis, and longus colli muscles.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2609-2610). Wolters Kluwer Health. Kindle Edition.
On unilateral contraction, these muscles laterally flex and rotate the neck and head.
What are these muscles?
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2610-2611). Wolters Kluwer Health. Kindle Edition.
The major anterior muscles of the cervical region include the sternocleidomastoid, scalenes (anterior,middle, and posterior), longus capitis, and longus colli muscles; they laterally flex and rotate the neck and head during unilateral contraction.
On bilateral contraction, what muscles flex the neck and head?
the anterior scalene, longus capitis and colli, and sternocleidomastoid
The suboccipital muscles, which attach what to what yielding what muscle action?
the upper cervical vertebrae to the occiput, extend the head when they contract bilaterally and laterally bend and rotate the neck when they contract unilaterally.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2616-2617). Wolters Kluwer Health. Kindle Edition.
The rectus abdominis originates from the __(1)___ and inserts at ___(2)______.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2629-2630). Wolters Kluwer Health. Kindle Edition.
pubic bone (1)
the fifth through seventh ribs and xiphoid process.(2)
Rectus abdominis is prime mover of what muscle action, and tilts what where?
rectus abdominis is the primary trunk flexor, and through its attachment to the pubic bone, it also tilts the pelvis posteriorly.
American College of Sports Medicine. ACSM’s Resources for the Personal Trainer (Kindle Locations 2632-2633). Wolters Kluwer Health. Kindle Edition.
