Functional Anatomy Flashcards
Bones contain organic components such as __________ and various mineral elements, including of calcium storage in the body
collagen, 98%
Minerals in bones includes
Calcium: 37% Phosphate: 17% Carbonate: 10% Sodium: 1% Potatassuim: 1% Magnesium: 1%
How much collagen is found in bones
33%
Axial skeleton includes
skull, hyoid bone, vertebral column, and rib cage
Appendicular skeleton
the limbs and their respective girdles
Epiphyseal plate
transverse cartilage plates located near the end of long bones are responsible for increases in vertical growth during childhood/adolescence
Bones types
Long
Short
Irregular
Flat
Synovial joint
uses synovial fluid to reduce frictional stresses and allow for considerable movement between the associated articulating bones
Ligament
fibrous bands of connective tissue that support internal organs and hold bones together at joints
Tendons
fibrous band of connective tissue that connects muscles to bones
Muscle Fascia
fibrous connective tissue that encapsulates full muscles as well as bundles of fibers; provides the muscle’s shape and regulates tension/transfer of force across joints
Action potential
wave-like electrical change in a cell membrane that signals the cascade of events leading to a muscular contraction
Motor unit
motor neuron and all the muscle fibers it innervates
Synchronized firing
employed during high-output demands involving fast-twitch fibers and warranting significant fiber recruitment
Asynchronous firing
employed during endurance activities involving slow-twitch fibers which conserve motor unit potential, allowing prolonged work
Agonist
muscle that contracts/shortens during a given exercise (e.g., biceps during a curl)
Isotonic
tension remains constant while joint angles change; seen during most exercises that include an acceleration and deceleration component
Isometric
tension is created but no joint angle changes; common in stabilizers
Sagittal
splits the body into left and right halves; includes exercises that require forward-backward movement (e.g., lunge)
Frontal plane
splits the body into front and back halves; includes exercises that require side-to-side movement (e.g., lateral raises)
Transverse Plane
splits the body into top and bottom halves; includes exercises that require rotation (e.g., oblique twists)
Midline
the median plane of the body; anterior axillary line – runs down the forward crease of the armpit; midaxillary line – perpendicular line drawn downward from the apex of the axilla (armpit)
Ipsilateral
on, or relating to, the same side of the body;
contralateral
on, or relating to, the opposite side of the body
Lordotic
concave (inward) curvature of the spine;
kyphotic
convex (outward) spinal curvature
Lordosis
exaggerated lordotic (anterior) curvature of the spine
Kyphosis
exaggerated kyphotic (posterior) curvature of the spine – can both lead to postural issues and injury
List 3 function of the deltoid and one exercise
Horizontally abduct, flex, extend, and rotate humerus
Exercise: Side raise
List three function of the lattisimus dorsi and one eg exercise
Adduct, medially rotate, and extend humerus
Exercise pull up
List 3 function of the pectoralis major and one eg exercise
Horizontally adduct, flex, extend, and medially rotate humerus
Exercise eg bench press
Teres major
Adduct, extend, and medially rotate humerus
Exercise eg single arm row
List 2 function of the subcapularis
Extend and internally rotate humerus
Exercise example : internal band rotation
List a function of the Supraspinatus
Abduct humerus
Example exercise empty can raise
List 3 functions of the trapezius and example exercise
Elevates, depresses, rotates, and fixes scapula; extends cervical spine
Example exercise shoulder shrugs
List two function of the rhomboid and example exercise
Retracts, rotates, and fixes scapula
Example exercise seated row
Pectoralis minor
Depress scapula
Example exercise chest fly
Levator scapulas
Elevates and retracts scapula; laterally flex cervical spine
Example exercise high row
Bicep brachii
Flexes and supinates forearm; flexes and abducts arm
Example exercise biceps curl
Tricep brachii
Extends forearm; extends and abducts arm
Example exercise triceps push down
Brachioradialis
Flexes forearm
Example exercise hammer curl
Flexor carpi radialis
Flexes and abduct wrist
Example exercise wrist curl
Flexor carpi ulnaris
Flexes and adducts wrist
Example exercise Wrist curls
Extensor carpi radialis
Extends and abducts wrist
Example exercise Rev. wrist curl
Extensor carpi ulnaris
Extends and adducts wrist
Example exercise Rev. wrist curls
Psoas major
Flexes thigh (hip)
Example exercise Knee raise
lliacus
Flexes and medially rotates thigh (hip)
Example exercise Diagonal knee raise
Gluteus maximus
Extends, adducts, and laterally rotates thigh
Example exercise Squat
Gluteus medius
Abducts and medially rotates thigh
Example exercise : Lateral squat
Tensor fascia latae
Abducts and medially rotates thigh
Example exercise Supine leg abduction
Quadratus femoris
Laterally rotates and abducts thigh
Exercise: Rotational step-outs
Rectus Femoris
Extends leg, flexes thigh (hip)
Example exercise : Front squat
Vastus Lateralis
Extends leg
Exercise example : Lunge
Vastus Intermedius
Extends leg
Example: Leg press
Vastus Medialis
Extends leg
Example exercise Leg extension
Sartorius
Flexes hip and leg, rotates leg medially and thigh laterally
Exercise: Lateral step-ups
Biceps Femoris
Extends thigh (hip); flexes and laterally rotates leg
Example exercise Romanian deadlift
Semitendinosus
Extends thigh (hip); flexes and medially rotates leg
Example exercise Supine leg curl
Adductor Brevis
Adducts, flexes, and laterally rotates thigh
Exercise example Lateral lunge
Adductor Longus
Adducts, flexes, and laterally rotates thigh
Exercise example Side step-ups
Adductor Magnus
Adducts, extends, and laterally rotates thigh
Exercise example : Seated adduction
Pectineus
Adducts and flexes thigh
Exercise example : Cable adduction
Gastrocnemius
Plantar flexes foot; flexes leg
Example exercise: Standing calf raise
Soleus
Plantar flexes foot
Example exercise : Seated calf raise
Tibialis Anterior
Dorsi flexes and inverts foot
Example exercise: Toe raise
Peroneus Tertius
Dorsi flexes and everts foot
Example exercise: Toe raise
Peroneus Brevis
Plantar flexes and everts foot
Example exercise: Calf raise
Peroneus Longus
Plantar flexes and everts foot
Example exercise: Calf raise
Functional recruitment for stability and efficient movement occurs through the coordinated actions of three systems including
Passive system – form closure
Active system – force closure
Control system – neural activation and coordination
Form closure:
efficiency of joint structures; primarily consists of bones and connective tissues
Force closure:
support of soft tissues which help maintain joint position; primarily consists of muscles and fascia
Kinetic chain:
refers to the force across body segments or chain of force transfer involved in properly moving the body
Local stabilizer
Transverse Abdominis Pelvic Floor Diaphragm Deep Lumbar Multifidus Posterior Fibers of Internal Obliques Vastus Medialis Supraspinatus Soleus
List 5 global stabilizer
Quadratus Lumborum Psoas Major External and Internal Obliques Rectus Abdominis Hip Adductors Trapezius Levator Scapula Serratus Anterior Rhomboids
List 5 global mobilizers
External Oblique Rectus Abdominis Erector Spinae Psoas Major Latissimus Dorsi Gluteus Maximus Hip Adductors Hamstrings Gastrocnemius
List the six segments of the Kinectic chain
Cervical spine Thora lumbar spine Sacroliac joint Hip joint Knee joint Foot and ankle joint
Posterior oblique sling
Integrates with central stabilizers to form a structural “force transfer bridge” between the lumbar spine and pelvic girdle
Includes the latissimus dorsi, gluteus maximus, and thoracolumbar fascia
Anterior oblique sling
Complementarily opposes the posterior oblique system via the combined function of the obliques, adductors, and abdominal fascia
Creates cross-stabilization for the anterior sling and is integral to sagittal plane locomotion
Deep longitudinal sling
Includes the erector spinae and thoracolumbar fascia (low back), multifidus, and sacrotuberous ligament connecting with the hamstrings; extends to the lower extremities
Connects multiple joint segments for efficient sprinting mechanics due to combined extension of the hip and knee
Lateral sling system
Includes the hip abductors, quadratus lumborum, and thigh adductors to provide frontal plane stability and aid in vertical/horizontal bipedal and climbing motions
Stabilizes hip loading for actions such as climbing a ladder and stepping up stairs
Reciprocal inhibition:
neuromuscular regulation of agonist-antagonist contraction patterns to reduce resistance during opposing joint actions; allows fluid movement and activation patterns
Wing scapulae
a lifted and outwardly-rotated scapular position; it appears to protrude posteriorly away from the ribcage - causes shoulder complex dysfunction and potential pain
Upper cross syndrome
upper body postural distortion that presents as a forward head, raised, internally-rotated, or rounded/forward shoulders with an exaggerated thoracic curvature; contributes to upper back pain, shoulder dysfunction and training limitations for the upper body
Lower cross syndrome
lower body distortion characterized by an undesirable anterior tilt of the pelvis with lordosis due to severe muscular imbalance in the lumbo-pelvic region; contributes to significant core instability, lower body training limitations and lower back pain
The plumb line should go through
The earhole
Acromioclavicular joint
Central vertebral bodies
Greater trochanter of the hips
Slightly anterior to the midline of the knee
Anterior portion of the lateral malleolus
through the calcaneocuboid joint
Corrective exercise
activities aimed at restoring or enhancing joint function via improvements in the neuromuscular and musculoskeletal systems
Motor rehearsal
repeated exposure to a movement pattern which enhances efficiency over time due to increased neuromuscular proficiency
Closed kinetic chain exercise
force is applied to a distally-fixed position, forcing the body to stabilize segments across the kinetic chain – the body moves around the object
Examples: military press, pull-ups, push-ups, deadlift, squat, lunge
Functional training should emphasize client-appropriate ___________ exercises, but ____________ exercises still have a part to play in comprehensive development - particularly when muscle isolation is desired
closed kinetic chain,
Open kinetic chain exercise
force is applied to a moveable object around a distally-fixed position, reducing stability requirements but allowing for more isolated loading – the object moves around the body
Examples: lat pull-down, bench press, leg press, leg curl, seated bicep curls
Closed circuit exercise:
both working limbs are connected to the same load which minimizes the stability demands while increasing the potential for loading (two arms or two legs)
Examples: barbell bench press, barbell bent-over row, leg press
Open circuit exercise
each limb must manage a separate load on its own which increases localized stability demands while increasing the potential for range of motion
Examples: dumbbell chest press, dumbbell overhead press, dumbbell lunges
Primary needs are range of motion and stability = ____________ ,____________
closed-chain, open-circuit exercises
Primary need is strength = _____________ , ____________
closed-chain, closed-circuit exercises
Primary need is hypertrophy = ______________
open chain w/ both open- and closed-circuit exercises
Bioenergetic
describes the various processes of energy/macronutrient use within the body and the function of energy systems for fuel provision during exercise
