Final Exam Flashcards
What are the bones that make up the shoulder girdle (4) Label them
Clavicle, Scapula, Sternum, Humorous
What are the joints of the shoulder
Sternovicular joint, Acromioclavicular joint, Glenohumeral joint, Scapulocostal joint
What muscles that stabalize the rotator cuff? (SITS)
Supraspinatus, Infraspanatus, Teres Minor , Subscapularis
What are the muscles of the Scapula?
Rhomboids (major and minor) Serratus Anterior, Trapezius, Deltoid, Latissimus Dorsi, Pectoralis Major
When do you use a root rebound?
Root rebound cuing encourages expression and engagement and stability through the whole body. It creates full body awareness and activation.
What poses are root rebound cues particularly helpful?
Balancing poses that defy gravity such as hip openers, arm balances and inversions
When would you choose to demo?
Demonstrations can be used to help illuminate key actions for a complex pose or to share a particular practice technique
What is important to get across in a demo?
Your class intention and the complexity of the pose
What are universal actions?
Universal Actions are the essential muscular engagements that help to create optimal alignment in every pose
Give a universal action for medial engagement of the foot and the activation it provides
Lift your inner arches up as you…” Engages the medial arch of the foot
Provide an example of a universal paired action for the pelvic girdle and the activation it provides
Press the top of your thighs back as you lengthen your sitting bones down
pelvic tilt
Creates slight internal hip rotation
Creates space in pelvic floor
Provide an example for a universal paired action for your pelvic girdle in chair pose and what activation it offers
Press your upper inner thighs back as you lengthen your sitting bones down.
Provide an example for a universal paired action for your shoulder girdle and the activation it offers
Soften your front ribs in as you broaden through your collar bones
Creates space in upper back (serratus anterior engages)
Creates slight engagement in anterior core
Provide a universal cue for the feet
Lift your inner arches up (activates the medial arches) as you hug your ankles in (activates the lateral arches.
What is a simple action?
A unidirectional action that can not be reasonably overdone
How do you cue?
Position - Foundation
Action- Muscular engagement
Expression
What is the definition of Prana
Life Force, animating energy, spirit
What is a Nadi and what are the three primary nadis?
Nadi is an energetic channel in the subtle body.
1) Sushumna: She who is most gracious - runs along the front of the spine
2) Ida: The feminine channel: Runs to the left of thr sushumna, ends in the left nostril
3) Pingala: The masculine channel; runs to the right of the sushumna, ends in the right nostril
What is the definition of the Bandha?
The Bandha is an energetic valve to harness the flow of prana in the body. Although bandhas are related to physical actions in the body, the purpose of the bandha is to regulate prana
What are the 3 primary Bandas? When would you use them?
1) Mula Bandha: “Root lock” engaged by lifting the pelvic floor
2) Uddiyana Bandha: “Flying up” engaged my lifting the sides of the navel back and up
3) Jalandhara Bandha: “Throat lock” engaged by gathering the chin towards the sternum
Used when your intention is to activate the subtle body.87
What are the benefits of a backbend?
Offers a heart opening that can release stuck energy. They stretch the quads and hip flexors and help open up the shoulders and chest, an area where lots of us hold tension. They build strength and power in the legs, arms and back muscles.
What are the benefits of twist?
Strengthens and lengthens the muscles that protect your spine.
Alleviates back pain and tension.
Improves posture and spinal alignment.
Calms the nervous system and clears the mind.
Increases circulation.
Boosts mood.
Releases tension in the chest and opens up the lungs.
Aids in digestion.
What are the benefits of hip openers?
Release pressure on the spine
Release stored emotion
Improve blood circulation to constricted areas
Help support joints
What are the benefits of external rotation hip openers
Externally rotated hip poses allows muscles to strengthen and develop a healthy balance between active contraction and stretching. Tend to be energetically balancing
What are the benefits of standing postures?
Standing poses are great for strengthening your lower body, particularly your ankles, glutes, hamstrings, and quads. They also improve your core stability and balance, as well as your mobility and flexibility,
What are the benefits of neutral pelvis poses
A neutral pelvis provides a freer breath, more power from the core muscles and the safest position for the spine.
What is the purpose of the spine?
Provides shock absorption, Weight distribution, balance, protection
What are the curves are the spine and their directionality?
Lordotic: moves toward the front (anterior)
Kyphotic: Moves to the posterior (back)
Name the muscles of the abdominals
Transverse abdominis (deepest layer)
Internal oblique
External oblique
Rectus Abdominus
What are the parts of the feet and how many bones are in each?
Tarsals - 7
Metatarsals -5
Phalanges - 14
What are the 3 planes of the body?
1) Coronal (frontal) plane: separates the front (anterior) and back (posterior) of the body
2) Sagittal (longitudinal) plane: separates the left and right sides of the body
3) Transverse (axial) plane: separates the upper (superior) and lower (inferior) halves of the body
TIP: To imagine each, it’s useful to visualize a large sheet of glass that runs through your body.
Imagine the coronal (frontal) plane as a vertical sheet that runs through the side of your body, so that the sheet separates the front part of your body from the back.
Imagine the sagittal (longitudinal) plane as a vertical sheet that runs through your body from front to back, so that it divides your body into left and right sides.
Finally, imagine the axial (transverse) plane as a horizontal sheet that runs through your torso, dividing the upper and lower halves of your body.
What are the movements that happen in the saggital plane?
Flexion: bending a limb to decrease the angle at a joint (e.g., lifting a dumbbell during a bicep curl flexes the elbow)
Extension: movement that increases the angle at a joint (e.g., lifting your leg behind you when standing extends the hip joint)
Considering it’s one of the most common planes of motion, there are many exercises that move in the sagittal (longitudinal) plane. Examples include bicep curls, forward or reverse lunges, squats, deadlifts, walking, and running.
What movements happen in the transverse plane?
Movements that occur in this plane involve rotation or horizontal movement, which include:
Rotation: rotating the torso or a limb around its vertical axis (e.g., turning your head to the left or right)
Horizontal abduction: moving the arm away from the midline of the body when it’s at a 90-degree angle in front of you
Horizontal adduction: moving the arm toward the midline of the body when it’s at a 90-degree angle to the side
Besides turning your neck or slightly rotating your torso, movements in the axial (transverse) plane are less common but do play an important role in certain exercises and sports activities.
Examples of exercises in the transverse (or axial) plane include swinging a golf club or baseball bat, seated hip abduction/adduction, chest flys, seated twists, or any move that involves rotation of the torso.
What are the component parts for half moon?
External Rotation of the hip
Hamstring stretch
Aductor opening (interior of leg)
Quad Strengthening
Balance - Feet and ankles
Open Chest - Scapular stabilization
What are the component parts of dancers pose
Neutal hip and midline
Thoracic extension
Shoulder flexion and external rotation
Hip flexor strength
Core
Hamstring back leg
Front leg open hamstring
What are the component parts of Bow pose?
Neutral hips and midline
thoracic extension
Shoulder extension and external rotation
Open hip flexors
Core
