EXAM - Anatomy Flashcards
What are the main function of the skeletal system?
- Protection: skull & ribs
- Storage of minerals: calcium, salts, phosphorus
- Red blood cell production: carry oxygen & transport CO2 to lungs for exhaling
- Structure: framework that muscles attach to
- Movement: muscles contract or release, creating movement of bones
What is connective tissue?
What is fascia?
What is the difference between them?
- Connective tissue is the matrix that binds together the body’s organs and systems, while at the same time providing compartmentalization between them.
- Fascia, a specific type of connective tissue, is a
continuous sheath that exists from head to toe (like a bodysuit) that provides structural support for the skeleton and soft tissues (muscles, tendons, etc.).
What proteins make up connective tissue?
What are their qualities?
made up of elastin & collagen
- elastin: flexibility & pliability
- collagen: strong & stabilizing
What is tensegrity?
Continuous tension network, that creates stability without direct contact (bones connect via soft tissue).
If the tension network becomes weak = cannot support = it will be compensated somewhere else in the body.
Like a trampoline.
What role do the joints play in the body?
What are the most common ones?
Joints are connection points of two bones.
- plane joints
- ball & socket joint
- hinge joint
- ellipsoid joint
- saddle joint
- pivot joint
What are the varying degrees of mobility in joints called?
- functional range
- hypermobile
- hypomobile
How does yoga contribute to bone and joint health?
- yoga helps to maintain bone density: exercise causes small micro tears which makes for the regeneration of the bones
- low impact vs. high impact exercise
- minimal damage to cartilage
- increase in range of motion (ROM)
- less strain on joints due to stronger muscles
- helps to circulate synovial fluid: less friction in joints
What are the two main functions of fascia?
- Connection: attach, separate, support organs, fill space, communication, force transmission
- Protection: enclose, store fat, fight infections, insulate
What is the role of the nervous system in a human body?
Body’s control center and communications network
what are the 3 functions of the nervous system
- sensory: recognizing signals through your senses
- motor: controlling and activating the muscles, issues orders to muscles, glands and organs
- integration: transmits information, allow communication through the body
What are the two parts of the nervous system and their role?
Central Nervous System & Peripheral Nervous System
CNS: processes, interprets, stores information, issues orders to muscles, glands, organs
PNS: transmits information to and from the CNS
Explain sympathetic and parasympathetic nervous system
Sympathetic: Flight, fight or freeze, mobilizes body for action, energy output
Parasympathetic: Rest and digest, conserves energy, maintains quiet state
How can you impact the nervous system through yoga?
- Breath: different methods of breathing affect autonomic nervous system
- Asana: stimulate sympathetic (backbends, wheel, warriors) & parasympathetic nervous system (child’s pose, savasana)
- Meditation: stimulates parasympathetic nervous system
What is the role of the spine?
- supports & holds us upright
- houses spinal cord
- allows for flexibility and movement
What are the regions of the spine?
- cervical (C1-C7)
- thoracic (T1-T12)
- lumbar (L1-L5)
- sacrococcygeal (9 fused vertebrae in sacrum and coccyx)
How many vertebrae do you have? Explain how the vertebrael variations can impact a student’s yoga practice?
33 interlocking bones that form the spinal column
The shape of the aspects in each segment determines the ROM (functional range, hypermobile, hypomobile). Therefore you should consider vertebrael variations with students’ ability to access poses - uniform versus unique!
What movements from the spine?
- flexion (rounding) & extension (lengthening upwards & backwards)
- lateral flexion (side-body bending)
- rotation (twisting)
Most movement occurs in cerval & lumbar spine
What is the role of discs?
What do they consist of?
22 cushion-like rings, consisting of nucleus pulposus & annulus fibrosus
- absorb impact / pressure
- allow for ROM
What are common disc problems?
- degenerated dics
- bone spurs
- bulging disc
- herniated disc
- spinal stenosis
- spondylolisthesis
What are common postural conditions?
- sway back: excessive posterior tilt of the pelvis
- Lumbar Lordosis: excessive anterior tilt of the pelvis
- Thoracic Kyphosis: rounded thoracic, shoulders slumping
- Tech neck: forward head carriage
- Scoliosis: S shaped imbalance in the spine, often combined with uneven shoulders or hips
What are superficial & deep spinal muscles?
Superficial (powerful, movement oriented muscles):
- erector spinae
- latissimus dorsi (lats)
- rhomboids
- trapezius
Deep (more stability oriented muscles)
- Quadratus Lumborum (QL)
- Multifidus
- Psoas
What is the diaphram?
How does it function on in/exhale?
breathing muscle
function:
- key structural player in spinal stability
- part of creating Uddiyana Bandha; abdominal lock
- Inhalation: rip cage expands, diaphragm contracts = moves down
- Exhalation: rip cage gets smaller, diaphragm relaxes = moves up
What are the core muscles?
- rectus abdominis
- external obliques
- internal obliques
- transverse abdominis (TA)
How does yoga impact the health of the spine?
- when done right, yoga decompresses the spine, providing a feeling of space
- helps to alleviate back pain from different spinal conditions & general lower-back pain
How does movement happen in the body?
- NS gives a signal
- muscle contracts
- CT holds the muscle in tone and connects it to the bone
- skeleton moves
What creates ‘personal signature’ of movement?
- genetics: loose/tight CT, bone shape
- prior activities: sports
- modeling: physical & mental patterns picked up from parents
- prior injuries: trauma, accidents, tension
- spiritual/karma: past lives
- yoga & facilitated pathway: repetition to create a new habit
What is the role of tendons?
What is the role of ligaments?
- tendons bind muscle to bone, more flexible and pliable.
- ligaments bind bone to bone, stabilize joint while allowing for movement.
What states can muscles exist in?
Contracted
Relaxed
Stretched
What types of stretching are there?
- Static stretching
a. active: contracting opposing muscle of the target muscle, then relaxing & deepening stretch in target muscle
b. passive: yin - Facilitated stretching: contracting target muscle for 3-5 seconds & relaxing after, multiple repetitions
- Dynamic stretching: repetitive moments, like side-bending
What is the main characteristic of the shoulder joint?
What does this mean when practicing yoga?
Most mobile joint, designed to lift, press away, hang, move, climb.
And therefore crucial to build stability.
What are the main bones of the shoulder-complex called?
- humerus: upper arm bone
- clavicle: collarbone
- scapula: shoulderblade
How many joints are there around the shoulder?
Where are they?
4 shoulder joints (creating a shoulder platform):
- Sternoclavicular: sternum and clavicle
- Scapulothoracic: scapula and thoracic (upper) spine
- Acromioclavicular: acromion and clavicle
- Glenohumeral: humerus and glenoid
What are all the movements of the shoulder (including the scapula)?
Shoulder movement:
- flexion (linear lifting up)
- extension (linear drawing back)
- horizontal flexion (arms across toward body)
- horizontal extension (arms wide away)
- abduction (arm away from midline)
- adduction (arm towards midline)
- lateral (external) rotation
- medial (internal) rotation
- circumduction (rotation)
Scapula movement:
- elevation (lifting up)
- depression (pulling down)
- retraction (hugging in)
- protraction (drawing apart)
- upward rotation
- downward rotation
What are the rotator cuff muscles?
What are their functions?
- Supraspinatus: abduction (lifts arm sideways)
- Infraspinatus: external rotation (rotates arm outwards)
- Teres Minor: external rotation (rotates arm outwards)
- Subscapularis: internal rotation (rotates arm inwards, draws humerus bone down and in)
What are the main muscles to consider in chaturanga?
What do they do?
- Rhomboids: draws scapula towards midline, opens the chest
- Serratus anterior: draws scapula away from midline, prevents the scapula from winging
- Trapezius: elevates, depresses, rotates and retracts the scapula
- SITS:
1. Supraspinatus: lifts arm sideways
2. Infraspinatus: rotates arm outwards
3. Teres Minor: rotates arm outwards
4. Subscapularis: rotates arm inwards, draws humerus bone down and in
How to keep the shoulders safe in yoga?
- tadasana alignment: shoulders externally rotated, chest open, pressing floor away
- awareness of the muscles that keep shoulders back and chest open
- build chaturanga strength slowly
- sequencing to balance out the lifting / pressing actions of the shoulders
- hasta banda
What are the movements from the elbow joint?
Hinge joint:
- flexion
- extension
Radius & ulna relationship:
- supination: palm facing toward the body (parallel)
- pronation: palm facing away from the body (crossing)
What muscle flex the arm?
What muscle extends the arm?
- Biceps flexes the forearm, assists with shoulder flexion
- Triceps extends the forearm, assists with arm adduction from shoulder joint
4 quadriceps
- rectus femoris
- vastus intermedius
- vastus lateralis
- vastus medialis
2 hip flexors
- iliopsoas (psoas)
- rectus femoris
3 hamstrings
- semitendinosus (inner side)
- biceps femoris (at the center)
- semimembranosus (outer side)
5 adductors
- pectineus
- adductor longus (longest)
- adductor brevis (shortest)
- adductor magnus (largest)
- gracilis
4 abductors
- gluteus maximus (extension and external rotation)
- gluteus minimus
- gluteus medius (important for stability)
- piriformis (and other deep gluteus below)
