Lesson 13: Applied Kinesiology Flashcards
1
Q
What is kinesiology used to analyse and evaluate?
A
It used to analyse the vast amounts of movements that your client can do and evaluate the effectiveness/safety of a particular movement and its role towards their goals.
2
Q
What should be considered when analyzing and evaluating movements and their effectiveness?
A
Body’s daily activities, postures and any mechanical stresses that the body undergoes in these positions.
3
Q
What should a programme with integrated kinesiology look to involve?
A
cardiovascular endurance
proper body mechanics
neutral position alignment
muscular balance
4
Q
What does the term biomechanics mean?
A
the application of mechanics to living organisms and the effects of applied force.
5
Q
What are two areas of mechanics?
A
Kinematics
Kinetics
6
Q
What is kinematics the study of?
A
Forms, pattern, sequence of movement without regard for the forces that may produce that motion.
7
Q
What is kinetics?
A
Branch of mechanics that describes the effects of forces on the body.
8
Q
From a kinesiology view point, can forces be internal and external and still modify or oppose motion?
A
Yes
9
Q
What is an internal force?
A
One produced via the muscles
10
Q
What is an external force?
A
Gravity
11
Q
What is the difference between quantitative and qualitative?
A
Quantitative is mathematically derived whereas qualitative is subjective.
12
Q
What do Newton’s law of motions provide a good understanding of the interrelationships between?
A
forces
mass
human movement
13
Q
what would an example of a quantitative study be?
A
using equipment to perform precise subjective analyses of a movment
14
Q
what would an example of a qualitative study be?
A
recording movement and showing/explaining to the client or performing in front of a mirror and giving verbal cues
15
Q
what does Newton’s first law of motion, law of inertia state?
A
that a body/object at rest will stay at rest and a body/object in motion will stay in motion (with the same direction/velocity) unless acted upon by an external force.
16
Q
What is meant by a body/object’s inertial characteristics are proportional to its mass?
A
That it is more difficult to move a heavy object than a lighter one.
17
Q
What type of training programme has the most association with Newton’s law of Inertia?
A
resistance-training
18
Q
What is an example of the Law of Inertia in resistance-training?
A
The ‘sticking point’ at the start of a bicep curl is due to the difficulty of overcoming the dumbbells inertial property of being at rest as well as the mechanical disadvantage of the human body to generate intenal forces when the elbow is fully extended.
19
Q
‘a ball rolling down a hill will continue to roll unless an external force or friction causes it stop’ is an example of which of Newton’s laws of motion?
A
Law of Inertia
20
Q
What does Newton’s second law, law of Acceleration state?
A
That the force acting on a body in a given direction is equal to the body’s mass multiplied by the body’s acceleration in that direction.
21
Q
How does Newton’s Law of Acceleration also relate to momentum?
A
In that a body’s linear momentum is equal to its mass multiplied by its velocity.
22
Q
According to Newton’s Law of Acceleration, what will accelerate the body to a higher velocity/speed to create more momentum for a given mass?
A
an additional force
23
Q
According to Newton’s Law of Acceleration, for a given velocity, will linear momentum increase if the mass of the body is increased?
A
Yes
24
Q
According to Newton’s Law of Acceleration, angular momentum has similar principle to linear momentum, but what is different about the motion performed?
A
The motion performed is about an axis.
25
'someone is doing bicep curls with a 10-pound dumbbell, the momentum produced will be less than if they were to move the same weight at a faster rate. But if they increase the weight and remain at the same velocity of movement, the greater mass will result in increased momentum.' this is an example of which type of momentum?
Angular
26
What does Newton's third law, Law of Reaction state?
That every applied force is accompanied by an equal and opposite reaction force.
(for every action, there is an equal and opposite reaction)
27
During activities such as step training, plyometrics and jogging - what does Newton's Law of Reaction state?
that the body must absorb ground-reaction forces during these activities
28
According to Newton's Law of Reaction, does the ground exert a force against the body that is equal to the force the body applies to the ground as they walk/jog/sprint?
Yes
29
What is the reason for additional cushioning in the metatarsal region of the foot in athletic shoes?
To protect and prevent from injury against such forces exerted from the ground.
30
What is motion?
the change in an object's position in relation to another object.
31
What is vital when determining whether an object is moving or at rest?
It is vital to choose a reference point.
32
What is an example of choosing two different reference points in a situation?
1 - a sleeping baby in a car that is travelling at 30mph is still at rest if the reference point is the car seat
2 - if the road is the reference point, the baby is in motion
33
What are the two primary reference points often chosen for motion analysis between the body and its parts?
joints and segments
34
What is a segment?
the body part between joints
35
What are the 4 types of motion?
1. rotary
2. translatory
3. curvilinea
4. general plane of motion
36
What motion do body segments generally move in and why?
in rotary motion as they rotate around the joint at one end.
37
How will an object that is tied down at a fixed point move compared to an object that is not tied down?
The object tied down at a fixed point will turn around that fixed point in a rotary motion whereas the object not tied down will move in a translatory or linear motion and in the same direction/same speed.
38
What two motions will many human movements combine to accomplish tasks?
Translatory and rotary
39
What is curvilinear motion?
when a particle travels along a curved path. The curved path can be in two dimensions (in a plane), or in three dimensions.
40
What is an example of curvilinear motion?
Reaching for an object that involves the straight forward moving of the forearm and hand and subsequent rotary motion at the shoulder and elbow.
41
What is the axis of rotation?
the straight line through all fixed points of a rotating rigid body around which all other points of the body move in circles
42
What is general plane motion?
when motion occurs simultaneously both linear and rotary at various joints.
43
What is a example of general plane motion?
riding a bicycle as the whole body is in linear motion but some segments will experience rotary motion around joints (e.g knee, hip, ankle)
44
According to motion, what is a somersault an example of and why?
general plane motion.
| the whole body is in rotary motion but also in linear motion across the floor.
45
What is a force?
a push or pull exerted by one object/substance on another (that tends to cause motion.)
46
What are 5 external forces?
1. gravity
2. water
3. air
4. other people
5. other objects
47
When are muscular forces considered to be internal and external?
Internal - when the body as a whole is the reference point
| External - when the joint axis or joint is the reference point and muscular forces act outside the joint itself
48
What is human movement referred to as? (2)
motive or resistive forces
49
What do motive forces cause?
an increase in speed or a change of direction
50
What do resistive forces do?
resist the motion of another external force
51
In weight training, what is the motive force and what is the resistive force?
The contracting muscle is the motive force and gravity is the resistive force as it resists the motion of the motive force.
52
What is a concentric action?
when a muscle acts as a motive force and shortens in length to create muscle tension
53
What is an eccentric action?
when a muscle acts as a resistive force and lengthens to create muscle tension
54
what is an isometric action?
when muscle is created but there is no change in muscle length
55
What is a lever?
a rigid bar with a fixed point around which it rotates when an external force is applied.
56
What is a fulcrum?
The fixed point in a lever.
57
True or false, body segments work as a system of levers as they rotate around the joints?
true
58
What are the three planes of motion where rotary motion occurs in anatomical position?
1. flexion and extension in the sagittal plane
2. abduction and adduction in the frontal plane
3. internal and external rotation in the transverse plane
59
Where does the axis or rotation intersect in a joint and what is it perpendicular to?
It intersects the centre of a joint and is perpendicular to the plane of movement.
60
Where does the axis of rotation lie during movements in the sagittal plane?
frontal/coronal plane
61
What is the axis of rotation referred to during movements in the transverse plane?
Longitudinal
62
In order for rotation to occur, _____________1 must contact the lever at some distance from the ___________2 but if __________3 passes through the ______________4, no movement will occur.
1 - the motive force
2 - axis of rotation
3 - the motive force
4 - axis of rotation
63
What is the lever arm?
The perpendicular distance from the axis of rotation to the line of applied force.
64
Length of the motive force (F) is the __________ (Fa) ?
Force arm
65
Length of resistance (R) is the _________ (Ra) ?
resistance arm
66
In what situation will equilibrium occur?
In a situation where the force x the force arm = the resistance x the resistance arm.
67
What does the equation show?
| F x Fa = R x Ra
force x the force arm is equal to the resistance x the resistance arm
68
What is torque?
the turning effect that occurs due to a force acting on a lever at some distance from the axis of rotation.
69
The magnitude of torque can be found by multiplying the amount of _____1 by the length of the _______2.
1. force
| 2. lever arm
70
F x Fa is the torque of?
motive force
71
R x Ra is the torque of?
resistance
72
Rotation will occur in the direction of?
the greater torque
73
How many classes of levers are there and what are they determined by?
There are 3 classes of levers, each one determined by the relative location of its axis, force and resistance.
74
Where are the first 2 classes of levers seen?
primarily outside the body
75
A wheelbarrow and a crow bar are examples of levers outside of the body. In them, where do the motive and resistive forces act and what does it allow?
The motive force acts farther away from the axis of rotation than the resistive force which allows for smaller forces to easily move larger amounts of resistance.
76
A mechanical advantage can be utilised with a ______ lever arm where a smaller amount of force is required.
longer
77
Internally, the body acts primarily as a series of third-class levers where the ____1 acts between the ____2 and the _______3.
1. force
2. axis
3. resistance
78
In a third-class lever system, why is there a mechanical disadvantage?
Because the motive force muscles must create a stronger force to lift smaller amounts of resistance.
79
Why is the force needed to lift a small amount of weight large in muscle joints?
Muscle joints use a short lever arm compared to the bones which use longer lever arms and apply resistance, therefore, the forces needed to lift a small amount of weight is larger.
80
Why would a lateral raise be easier if the elbow is slightly bent or the weight attached higher up on the arm?
Because muscle joints use a shorter lever arm compared to the bones, so by bending the elbow and connecting the weight higher up, you're allowing the deltoid to connect more which would lessen the muscular force needed.
81
To create resistance with the same amount of weight, how would you move the weight?
move it farther from the working joint
82
To lessen the resistance due to fatigue, how would you move a weight?
move it closer to the working joint
83
What does mass x acceleration equal?
force
84
Why can the muscular forces of the shoulders/arms create significant striking/throwing forces but relatively small lifting forces?
Because force = mass x acceleration
85
What are the anatomical/physiological factors that will influence the ability of a muscle to create force?
- number and size of muscle fibers
- fiber type
- arrangement and neurological training/recruitment
86
what are 2 fiber arrangements?
penniform and longitudinal
87
what is a penniform muscle fiber arrangement composed of?
unipennate, bipennate, multipennate
88
What are penniform muscles designed to do?
produce higher amounts of force
89
How do penniform muscles lie in contrast to Longitudinal muscles?
Penniform muscles lie diagonally to the line of pull whereas longitudinal muscles are parallel in the same direction as the length of the muscle
90
Why can a penniform muscle produce more force than a longitudinal one?
This is due to its cross-sectional area that allows a greater number of fibers.
91
Are longitudinal muscles long and thin or short and fat?
long and thin
92
What do longitudinal muscles allow for?
more speed of contraction rather than force
93
What is a closed kinetic chain movement?
When the distal points of the limbs are in a fixed position and emphasize joint compression as your limbs push/pull against a stable force/object - thus making the joint more stable.
94
What is an open kinetic chain movement?
When the distal ends move freely as exercises are performed. This creates more 'sharing' forces at the joints and make them less stable and more susceptible to injury.
95
Are closed or open kinetic chain movements more susceptible to injury?
open kinetic chain movements
96
what is the sagittal/longitudinal plane?
An anatomical vertical plane that divides the body into left and right parts
97
what is the frontal/coronal plane?
An anatomical vertical plane that divides the body into ventral and dorsal (belly and back)/anterior and posterior.
98
what is the transverse/axial plane?
An anatomical horizontal plane that divides the body into superior and inferior parts (upper and lower)
99
what is lateral aspect?
The profile of the body and surface of the body viewed from either side.
100
what is posterior/dorsal view?
Viewing the body from behind.
101
What is anterior/ventral view?
Viewing the body from the front.
102
what is the difference between inferior and superior?
Inferior means below and superior means above, so in anatomical terms, the head is superior to the feet.
103
What is an agonist muscle?
one that causes a desired action (the prime mover)
104
What is an antagonist muscle?
muscles that oppose the action of the agonist
105
What do synergist muscles do?
muscles that assist the agonist muscle
106
what do agonist, antagonist and synergist muscles work together for?
to stabilize our joints and keep our body's kinetic chain in line
107
what are the defining points for depicting if a movement is open or closed chain?
dependant on whether the furthest point in the chain is free (open) or fixed (closed)
108
what does the kinetic chain react to do during movements?
to provide mobility or stability to the joints.
109
When we want to describe motion of the moving body, we need to identify the space in which that motion occurs. To do so, we divide the body into 3 different planes, what are these?
1. sagittal
2. transverse
3. frontal
110
what movements occur in the sagittal plane?
any back or forward movements and flexion/extension
111
why would a bicep curl occur in the sagittal plane?
the flexion occurs at the elbow joint and runs parallel to the invisible vertical plane that divides the body in to left and right halves.
112
what movements occur in the frontal plane?
any lateral or side movements that move away from the midline will be in the frontal plane
113
abduction, adduction, elevation and depression of the scapula occur in which movement plane?
frontal
114
why would a jumping jack be classed as moving in the frontal plane?
because the abduction and adduction of arms and legs occurs parallel to the plane and the limbs move away then towards the midline
115
why would a lateral torso extension be as movement in the frontal plane?
since the movement of her torso is occuring parallel to the plane
116
any time we rotate a joint, it occurs in the _______ plane?
transverse
117
movements such as rotation, pronation and supination all occur in which plane?
transverse
118
why would an internal/external rotation of the humerus be classed as a movement in the transverse plane?
the rotation at the shoulder joint pivots which indicates it is in the transverse plane
119
why would a torso rotation be classed as a movement that occurs in the transverse plane?
because the movements runs parallel to the invisible plane that cuts the body in half
120
do movements usually occur in one singular plane or more?
usually 2 or more
121
what planes would a forward lunge with torso rotation occur in?
sagittal and transnverse
122
what selected exercises target the trapezius muscles? (2)
upright rows, shoulder shrugs
123
what selected exercises target the levator scapulae? (1)
shoulder shrugs
124
what selected exercise target the rhomboid major and minor muscles? (2)
chin ups, supported dumbbell bent over rows
125
what selected exercises target the pectoralis minor muscle? (4)
push ups, incline bench press, regular bench press, cable cross-over chest flys
126
what selected exercises target the serratus anterior muscle? (3)
push ups, incline bench press, pull-overs
127
what does the shoulder girdle consist of? (4)
1. articulations between medial end of each clavicle with the sternum
2. lateral end of each clavicle with the scapula
3. scapula with the soft tissues of the thorax
4. scapula with the head of the humerus
128
What is the scapulothoracic joint supported by?
Soft tissues
129
The scapula have no bony articulation with the ______?
rib cage
130
what is the main function of the shoulder girdle muscles?
to fixate the scapula
131
When immobilised, the scapula can act as a stable point of origin for the muscles that move the ________.
humerus
132
what are 4 posterior muscles that anchor the scapula?
1. trapezius
2. rhomboid major
3. rhomboid minor
4. elevator scapulae
133
what are 2 anterior muscles that anchor the scapula?
1. pectoralis minor
| 2. serrates anterior
134
how do you describe the shrugging of shoulders motion?
when the upper portion of the trapezius contracts and elevates the scapula
135
What happens if the lower portion of the trapezius contracts?
depression of the scapula
136
what happens when all portions of the trapezius muscles work together?
they pull the scapula upwards and adduct at the same time
137
If the scapula is fixed then the trapezius will assist in ___________.
neck extension
138
what does the trapezius do during the lifting of objects or carrying of an object on the tip of the shoulder?
the trapezius stabilises the scapula for deltoid action and prevents the gelnoid fossa from being pulled downwards.
139
how are the rhomboid muscles used in a pull-up movement when hanging from a bar?
when hanging from a horizontal bar, the scapulae tend to sit pulled away from the top of the chest. When the pull-up movement begins, both rhomboid major and minor draw the medial border of the scapulae down and back towards the spinal column.
140
The _________1 muscles help adduct and ___________2 rotate the scapula.
1. rhomboid
| 2. downwardly
141
what is the primary function of the elevator scapulae muscles?
to elevate the superior medial portion of the scapula
142
when do the elevator scapulae muscles help the upper trapezius?
during elevation of the scapula
143
when the scapulae are anchored by the pectoralis minor, the elevator scapulae will?
bilaterally extend the neck or unilaterally flex the neck to one side
144
What do the pectoralis minor and serratus anterior muscles work to do?
abduct the scapulae during push movements with the hands
145
The pectoralis minor acts as an antagonist to the ________1, _______2 and ____________3.
1. trapezius
2. rhomboids
3. elevator scapulae
146
The serratus anterior acts as an antagonist to the ________.
rhomboids
147
what are the primary functions of the upper/middle/lower trapezius?
upper: upward rotation and elevation of the scapula
middle: upward rotation and adduction of scapula
lower: depression of scapula
148
What are the primary functions of the levator scapulae?
elevation of the scapula
149
What are the primary functions of the rhomboid muscles?
adduction, downward rotation and elevation of scapula
150
What are the primary functions of the serratus anterior muscle?
stabilization, abduction and upward rotation of the scapula
151
What are the primary functions of the pectoralis minor?
Stabilization, depression, downward rotation and abduction of the scapula.
152
What is the shoulder joint comprised of?
Articulation of the head of the humerus with the glenoid fossa and associated cartilage of the scapula.
153
What 7 muscles cross the shoulder joint and insert on the humerus?
```
supraspinatus
infraspinatus
subscapularis
teres minor
deltoid
teres major
coracorachialis
```
154
What 2 muscles cross the shoulder joint and come from the axial skeleton?
pectoralis minor
| latissimus dorsi
155
What 4 muscles make up the rotator cuff?
supraspinatus
infraspinatus
subscapularis
teres minor
156
What does the acronym SITS stand for?
```
the 4 muscles of the rotator cuff:
supraspinatus
infraspinatus
subscapularis
teres minor
```
157
What is the primary function of the rotator cuff muscles?
to stabilise and hold the humeral head in the gelnoid fossa
158
Why are the rotator cuff muscles required to work as stabilisers to prevent subluxation or dislocation of the humeral head from the gelnoid fossa?
Due to lack of bone around and providing support at the shoulder joint
159
The Supraspinatus holds the head of the _______1 in the _____ _______2 from a _______3 position
1 humerus
2 glenoid fossa
3 superior
160
Where does the supraspinatus cross the shoulder joint
through the upper part of the shoulder joint
161
When does the Supraspinatus help the Deltoid?
During adduction of arm
162
How does the Infraspinatus work with the Teres Minor when the Rhomboids stabilise the scapula?
By flattening the scapula to the back so that the humerus may be externally rotated
163
Both the __________1 and _____ _______2 help to hold the humerus in the glenoid cavity as well as externally rotating.
1 Infraspinatus
| 2 Teres Minor
164
What is the only rotator cuff muscle to originate on the anterior portion of the scapula?
The Subscapularis
165
What does the Subscapularis acts as and help to stabilise?
acts as a medial rotator of the arm and helps to stabilise the shoulder joint
166
The Subscapularis requires some helps from the ________ to stabilise the scapulae.
rhomboids
167
Why are some of the actions of the Deltoid muscle antagonistic to each other?
Because of the way its fibers pass in front, directly over and in the back of the shoulder
168
What happens when the Anterior Fibers flex in the Deltoid?
They internally rotate the humerus
169
What happens when the Posterior Fibers extend in the Deltoid?
They laterally rotate the humerus
170
For proper function, how does the trapezius help the scapula as the deltoid pulls on the humerus?
It fixes the scapula
171
Where does the Teres Major arise in the scapula?
From the loer medial portion
172
What does the Teres Major primary act to do?
Internally rotate the humerus
173
The Teres Major is only effective when?
the rhomboids stabilise the scapula because otherwise, the scapula will move forward to meet the arm when the Teres Major contracts
174
Why is the Teres Major also referred to as little lat?
because it works alongside the latissimus dorsi
175
Where is the Coracobrachialis located and what does it do?
Located in front of the shoulder, this muscle assists in flexion and adduction of the humerus.
176
Where is the Latissimus Dorsi located?
Mid-lower back region
177
What is the widest muscle of the posterior trunk?
Latissimus Dorsi
178
What is the most important and powerful extensor muscle of the humerus?
Latissimus Dorsi
179
What does the Latissimus Dorsi do?
Adducts and internally rotates the humerus
180
when insertion is fixed (AKA hanging by arms) the Latissimus Dorsi can _________ _______1 the pelvis and assist in _______2 flexion of the spine
1 anteriorly tilt
| 2 lateral
181
How does the Pectoralis Major work with the Latissimus Dorsi?
To adduct the humerus from a raised, abducted position.
182
What does the Pecotralis Major do on its own?
Extends and flexes the shoulder and works to internally rotate the humerus.
183
In the Pectoralis Major muscle, fibers of the clavicular portion inserts below those of the sternocostal portion - what does each portion do?
The Clavicula portion helps flex and extend the shoulder and the Sternocostal portion extends a flexed shoulder
184
What is the elbow joint comprised of?
The articulations of the distal end of the humerus with the proximal ends of the radius and ulna.
185
What are the radius and ulna bones both responsible for?
pronation and supination of the forearm
186
Any actions that occur at the elbow will generally arise from contractions of the muscles in the _____ ______.
upper arm
187
What are the 2 anterior muscles and 1 posterior muscle that are responsible for most powerful forearm movements?
anterior - biceps brachii, brachialis
| posterior - triceps brachii
188
What does the Biceps Brachii do when the forearm is pronated and supinated?
When pronated, the Biceps Brachii will supinate the forearm. When supinated, it will act as a strong flexor of the elbow.
189
What does the Brachialis pull on in order to flex the elbow?
the ulna
190
The Biceps Brachii assists a ____ ______ of the shoulder
weak flexor
191
Where does the Biceps Brachii originate from?
on the scapula
192
Where is the Brachioradialis located?
forearm
193
What does the Brachioradialis act to do?
Flex the elbow
194
Where is the Triceps Brachii located?
posterior compartment of the upper arm
195
What head of the Triceps Brachii originates at the scapula and what does it act as?
the 'long head' originates at the scapula and acts as a weak extensor of the shoulder
196
All 3 heads of the Triceps Brachii converge into 1 tendon, where do they insert?
On the olecranon process of the ulna AKA bony tip of elbow
197
What is the primary extensor of the elbow?
Triceps Brachii
198
What is the wrist joint comprised of?
the articulations at the distal ends of the radius and ulna with the carpal bones of the hand.
199
The muscles of the wrist are divided into 2 groups, what are these groups and their functions/locations?
1. Anterior group, these serve as flexors of the wrist and pronators of the forearm. They originate on the medial epicondyle of the humerus.
2. Posterior group, these serve as extensors of the wrist and supinators of the forearm. They originate on the lateral epicondyle of the humerus.
200
What are the 5 muscles of the Anterior Group in the wrist?
```
flexor carpi radialis
flexor carpi ulnaris
palmaris longus
pronator teres
pronated quadratus
```
201
What are the 4 muscles of the Posterior Group in the wrist?
extensor carpi radialis longus
extensor carpi ulnaris
extensor carpi radialis brevis
supinator
202
What do the Upper-Extremity segments include?
```
head
neck
shoulder girdle (scapulothoracic S/T articulation)
shoulders
elbows
wrists
hands
```
203
Shoulder Joint Complex is a term that describes the co-ordinated functioning of 4 seperate upper-extremity segments, what are these segments?
1. Sternoclavicular (S/C) joint
2. Acromioclavicular (A/C) joint
3. The Glenohumeral Joint
4. Scapulothoracic Articulation
204
What is the Sternoclavicular Joint the junction of?
The junction of the Sternum and Proximal Clavicle.
205
What is the Acromioclavicular Joint the junction of?
The junction of the Acromion Process of the Scapula with the Distal Clavicle.
206
What is the Glenohumeral Joint composed of?
The 'ball-and-socket' joint composed of the Glenoid Fossa of the Scapula and Humeral Head
207
What is the Scapulothoracic Articulation?
Muscles and Fascia that connect the Scapula to the Thorax.
208
Which is the most mobile joint in the body?
Glenohumeral Joint
209
Voluntary movement of the Glenohumeral Joint is possible in all 3 planes, what movements occur in the Sagittal plane?
Flexion and extension
210
Voluntary movement of the Glenohumeral Joint is possible in all 3 planes, what movements occur in the Frontal plane?
Abduction and adduction
211
Voluntary movement of the Glenohumeral Joint is possible in all 3 planes, what movements occur in the Sagittal and Frontal planes?
Circumduction
212
Voluntary movement of the Glenohumeral Joint is possible in all 3 planes, what movements occur in the Transverse plane?
Internal and external rotation
| Horizontal flexion and extension
213
What is Scapulohumeral Rhythm?
the relationship between the Glenohumeral Joint and Scapulothoracic Articulation that allows them to work together to produce coordinated flexion and extension in the sagittal plane and adduction/abduction in the frontal plane
214
When trying to achieve 180 degrees of flexion or abduction, how does Scapulohumeral Rhythm help achieve this?
As Scapulohumeral Rhythm is the coordination of the Glenohumeral Joint and Scapulothoracic Articulation, to achieve the 180 degrees, it must be divided between the two.
120 degrees comes from the GC Joint and the remaining 60 degrees from the resulting movement of the Scapula on the Thorax.
215
What are anatomical movements of the Scapulae on the Thorax? (3)
1. elevation and depression
2. adduction and abduction
3. upward and downward rotation
216
What are common terms for Adduction and Abduction?
Adduction - Retraction
| Abduction - Protraction
217
Where does Anterior/Posterior shoulder girdle muscles connect and hold the scapulae?
Anterior muscles connect the scapulae to the front of the trunk whereas Posterior muscles hold the scapula to the back of the trunk.
218
What are 2 major anterior shoulder girdle muscles?
Pectoralis Minor and Serrates Anterior
219
What two muscles attache the scapula to the front of the thorax?
Pectoralis Minor and Serrates Anterior
220
Where does the Pectoralis Minor muscle originate and insert?
On the third, fourth and fifth ribs. It inserts on the coracoid process of the scapula AKA the 'hook' like structure on the lateral edge of the superior anterior portion of the scapula.
221
How do weak/fatigued/injured scapular abductors cause Kyphosis?
If the scapular abductors are weak then the muscular tension that the Pectoralis Minor creates will tilt the scapulae forwards and down instead of depressing and down.
222
Concentric activity of the Pectroalis Minor results in?
Abduction, depression and downward rotation of the scapula.
223
The Pectoralis Minor can have a positive effect on posture but what is this determined by?
The amount of muscular tone presented by the scapular adductors.
224
Where does the Serrates Anterior originate and insert?
It originates on the front parts of the first to ninth ribs and inserts along the underside of the entire length of the medial border of the scapula.
225
What does the Serrates Anterior do?
Abducts the scapula and works as a synergist with the Upper Trapezius to produce upward rotation of the scapula.
226
How does the Serrates Anterior prevent any winging of the scapula?
By holding the medial border of the scapula against the rib cage.
227
Concentric action of the Serrates Anterior allows for?
Powerful forward motions of the arms such as throwing overhead.
228
How can you strengthen the Serrates Anterior?
By lying in a supine position, flexing the shoulder to 90 degrees and extending the elbow by pushing a DB or medicine ball held in the hand towards the ceiling in a 'punching' like motion WITHOUT bending the elbow.
229
What are the Posterior Shoulder Girdle muscles?
Trapezius
Rhomboids
Levator Scapulae
230
Where does the Trapezius originate and attach?
It originates at the base of the skull and has 19 vertebrae in the cervical and thoracic regions of the spine. It attaches laterally to the spine of the scapula and lateral aspect of the clavicle.
231
What is the difference between the fibers in the upper, middle and lower trapezius?
Upper fibers angle upwards and obliquely.
Middle fibers are horizontal in both direction and pull.
Lower fibers angle downwards and obliquely.
232
What happens when the fibers of each trapezius group concentrically activate or stimulate?
The upper fibers result in elevation and upward rotation of the scapula.
Middle fibers cause purse adduction of the scapula.
Lower fibers result in depression and adduction of the scapula.
233
Each fiber (of the trapezius) is alternately activated and relaxed as to cause _____ __________.
scapular rotation
234
How would you strengthen the upper trapezius muscle?
By performing shoulder shrugs with dumbbells or tubing with the arms extended behind.
235
Why is it common for the middle trapezius to be weak or fatigued and should it be stretched or strengthened?
Due to kyphosis and it should be strengthened.
236
How do you strengthen the middle trapezius?
You need to lift or provide some resistance so that the muscle is working against gravity as to provide overload.
E.g stand with arms extended and a resistance band between, pull your scapulae together without bending the elbows/wrists.
237
Why do the Rhomboid Major and Minor work together as one unit?
Because their fibers both run upwards and obliquely from the spine; their muscles act primarily to adduct and elevate the scapulae whilst assisting with downward rotation.
238
What happens if the rhomboids are weak/overstressed?
The shoulder blades could tilt and pull away from the thorax due to the tension exerted by the Serrates Anterior and Pectoralis Minor.
239
What movement will help strengthen the rhomboids and what cardio machine is good too?
Bent-over rows either with a weighted bar or a pulley-machine.
A row ergometer.
240
What are the prime movers of the Glenohumeral Joint Muscles? (5)
```
Pectoralis Major
Deltoid
Rotator Cuff
Latissimus Dorsi
Teres Major
```
241
What 3 sections can the Pectoralis Major divide in to?
1. Clavicular
2. Sternal
3. Costal
242
What do each of the 3 Pectoralis Major sections act/do?
Clavicular portion acts concentrically as a flexor whereas the Sternal and Costal portions are powerful shoulder extensors.
243
The Pectoralis Major is a prime mover in?
Glenohumeral adduction, internal rotation and horizontal flexion.
244
How do you strengthen the Pectroalis Major?
Horizontal flexion movements which overload the muscle such as chest flys.
245
What muscles act eccentrically and concentrically during push-ups?
Pectoralis Major, Serrates Anterior and Triceps Brachii
246
How would you add further challenge to a push-up?
By using a step-bench to provide greater distance from the ground which allows for larger ROM and greater overload of the muscles.
247
What is the primary abductor of the shoulder joint? (Hint: lies superior to glenohumeral joint)
Deltoid
248
Where does the Anterior Deltoid attach and cross?
Attaches to the lateral one third of the clavicle and cross the shoulder joint.
249
When flexed, what does the deltoid do?
Internally rotates and horizontally flexes the arm at the shoulder.
250
How do you strengthen the Anterior Deltoid?
By performing shoulder raises with free weights in either seated or standing position.
251
T middle Deltoid the prime mover in ________1 abduction of the shoulder joint. During the downward phase, it acts _______2 to control the lowering of the weight.
1. concentric
| 2. eccentrically
252
If a client over the age of 40 presents with shoulder pain or impingement symptoms, what should you avoid?
Resistance exercises that involve shoulder abduction with internal rotation as these can irritate the rotator cuff and further impinge their tendons.
253
The posterior deltoid acts as an _______ to the anterior deltoid.
antagonist
254
What does the posterior deltoid do?
extends, externally rotates and horizontally extends the arm at the shoulder.
255
How should you strengthen the posterior deltoid?
Assume a staggered stance with neutral spine, shoulders flexed and adducted. Internally rotate and move in to extension, abduction and external rotation - aka front raise with bent elbows.
256
What is the compressor cuff a second name for and why?
rotator cuff muscles because they stabilist the humeral head within the joint.
257
What does the supraspinatus initation?
Abduction
258
What are the Infraspinatus and Teres Minor synergists for?
external rotation of the glenohumeral joint
259
What do the subscapularis do?
internally rotate the humerus
260
How can you prevent injury when working the rotator cuff in isolation?
Ensure your shoulders are in neutral or external rotation and that the arms are abducted or flexed.
261
Why is it better to perform lateral raises with elastic resistance bands as opposed to weights?
Because the deltoids come in to action when weights need to be eccentrically lowered, without weights, you are working the lats.
262
What are 2 common exercises to strengthen the middle deltoid?
Front raises and shoulder presses.
263
What are the muscles that support, stabilise and move the spine?
Abdominal wall muscles and muscles located on the posterior surface of the spine.
264
What are the abdominal wall muscles?
rectus abomdinis
external obliques
internal obliques
transverse abdominis
265
What are the muscles located on the posterior surface of the spine?
erector spinae
| multifidi
266
What does the abdominal wall rely heavily on for support seeing as it has no skeletal structure?
the multidirectional abdominal muscles and their strength.
267
where are the rectus abdominis located and where do they run?
They are located on the anterior aspect of the abdominal wall and run vertically from the pubis to ribcage.
268
What do the Rectus Abdominis muscle function as?
a flexor of the spine
269
What do the Rectus Abdominis control?
Tilt of the pelvis by pulling it upwards and preventing anterior pelvic tilt.
270
Which abdominal muscle makes up the outermost layer of the abdominal wall?
the external obliques
271
What do the external obliques primarily do?
rotate ad assist in bilateral flexion of the spine
272
How do the external and internal oblique fibers run?
The external oblique fibers run medially and downwards whereas the internal obliques run upwards and medially.
273
Where do the internal obliques lie?
beneath the external obliques
274
What do the internal obliques act to do?
rotate and assist in bilateral flexion of the spine
275
What is the deepest abdominal wall muscle?
transverse abdominis
276
how do the transverse abdominis fibers run and encircle?
run horizontally and encircle the abdominal cavity
277
how do the transverse abdominis act to do?
compress the abdominal cavity, stabilise the lumbar and pelvic regions, assist in forced expiration, tighten the thoracolumbar fascia and stabilise sacroiliac joints
278
contraction of the transverse abdominis reduces the __________ of the abdomen.
diameter
279
How does the erector spinae run?
Vertically from the sacrum to the skull.
280
What is the posterior longitudinal muscle that runs vertically from the sacrum to the skull?
erector spinae
281
What does the erector spinae act to do?
extend the spine when acted bilaterally
282
What happens if the erector spinae muscles act unilaterally?
they act as lateral flexors of the spine instead of extensors.
283
What are the 3 subdivisions of the erector spinae?
iliocostalis
- spinalis
- longissimus
284
Where does the iliocosalis insert? (from erector spinae)
ribs
285
Where does the spinalis insert? (from erector spinae)
vertbrea
286
What are erector spinae muscles further divided in to (not iliocostalis, spinalis, longissimus)?
lumborum
thoracis
crevices
capitis portions
287
What do multifidi provide?
support and stability
288
what is balance?
the ability to maintain the body's position over its base of support within stability limits (both dynamically and statically.)
289
What are stability limits?
boundaries of a specific area in which the body can maintain its position without changing the base of support such as taking a step to regain balance.
290
Where does the center of gravity usually locate?
anterior to the second sacral vertebrae and straight down the midline of the body to the ground in between the feet.
291
What is balance and the stability limit in a standing position?
Balance is the contact between the feet and the floor.
| Stability Limit is the length and distance of their feet.
292
Why will a large and wide base of support provide more stability than a small and narrow one?
Due to a larger space for the person's Center of Gravity to move within which gives a reduced likeliness of the COG moving beyond their feet.
293
What happens if a person's center of gravity moves beyond their limits?
a fall will most likely take place unless they re-balance themselves.
294
What are 3 potential factors to influence posture?
muscularity
flexibility
pattern of fat deposition
295
A heathy grown adult will have __1 movable vertebrae’s and __2 normal curves
1. 24
| 2. 3
296
A healthy grown adult will exhibit both ________1 curvature and a ________ 2 curve.
1. Lordotic Curvature 2. Kyphotic curve
297
What two regions create Lordotic Curvature?
Cervical and Lumbar regions.
298
What region creates a Kyphotic curve?
Thoracic Region
299
How do the Cervical and Lumbar regions naturally convex and concave in Lordotic Curvature?
They naturally convex anteriorly and concave posteriorly.
300
How does the Thoracic region concave and convene in Kyphotic curve?
It concaves anteriorly and convenes posteriorly.
301
An ideal neutral spine position will feature __1 vertebrae curved anteriorly and __2 thoracic vertebrae curved posteriorly.
1. 12
| 2. 12
302
How does the position of the pelvis play a major role in determining the forces applied to the lumbar spine/lower back?
When the lumbar spine is correctly aligned with the pelvis and the pelvis perfectly balanced in regards to the legs, the forces applied to the lower back can be reduced.
303
What is required for the pelvis and lumbar spine to be in good alignment (as to reduce force place upon lower back?)
This would require great muscular strength and flexibility on both sides of the trunk.
304
What is Lordosis?
An excessive anterior curvature of the spine, typically in the lower back but can also occur at the neck.
305
Does Lordosis cause anterior or pelvic tilt of the pelvis?
Anterior
306
Lordosis can place tension on the _________1 longitudinal ligaments of the spine and compression on the _________2 part of the intervertebral discs.
1 anterior
| 2 posterior
307
What will happen is Lordosis posture is present for longer than a couple weeks?
the back extensors and hip flexors will lose their extensibility and adaptively shorten in length. The hamstrings and abdominals will lengthen in contrast which will decrease control of the pelvis.
308
What should you do if an obese client presents with Lordosis?
Look to strengthen their abdominals and hip extensors muscles whilst stretching their iliopsoas (hip flexors) and erector spinae (spine extensors.)
309
What is Kyphosis?
An excessive posterior curvature of the spine, usually within the thoracic region.
310
What does Kyphosis look like?
'hunchback'
| rounded shoulders, sunken chest, head in a forward position with hyperextension at the neck
311
What are some common causes of Kyphosis?
- Osteroporosis in older adults
- Weakness/disuse atrophy of the muscles that create scapular movement (rhomboids/trapezius)
- Very tight/overdeveloped chest muscles that pull the shoulders forward
312
What is flat-back posture?
A decrease in the normal inward curve of the lower back and posterior tilt of the pelvis.
313
What is sway-back posture?
Long outward curve of the thoracic spine with a decreased anterior lumbar curve and a backward shift of the upper trunk.
314
What is Scoliosis?
An excessive lateral curvature of the spine, usually appears as 'uneven' with the shoulders/pelvis sitting to one side.
315
What can Scoliosis result in?
The vertebrae to rotate and a posterior shift of the rib cage on one side.
316
If a client presents with a postural deviation, what should you do?
Refer them to a physician.
317
What is a fatigue posture?
A temporary change in posture - usually Lordosis or Kyphosis - that occurs due to fatigue, physical stress, muscle imbalance and/or pain - it can also cause any of these.
318
What will occur if a Fatigue Posture is not fixed?
The bones of the spine may adapt which cause skeletal deviations that will become irreversible.
319
What is muscular balance defined as?
The symmetry of interconnected components of muscle and connective tissue.
320
What does muscular balance involve? (3)
- equal strength and flexibility on both right/left sides of the body (aka bilateral symmetry)
- proportional strength ratios in agonist/antagonist muscle groups
- a balance in flexibility where normal ROM is achievable.
321
The axial skeleton/trunk forms the ‘core’ in which 30 muscles insert from the __________? (4)
1. abdomen
2. low back
3. pelvis
4. hips
322
What is a Static and Dynamic Stabiliser?
```
Static = bony configuration of joints, fibrocartilages, ligaments
Dynamic = muscles
```
323
Do Dynamic or Static stabilisers contribute more to core stability?
Dynamic
324
What 3 mechanisms initially pose a compromising risk to the core but provide stability to the trunk?
1. intra-abdominal pressure
2. spinal compressive forces
3. hip and trunk muscle stiffness
325
Larger, more superficial (closer to the skin) muscles are primarily responsible for movement and force transfer between the _______ and _______1 whereas the smaller, deeper muscle are more responsible for intersegmental motion and stabilisation of the ____2.
1. pelvis and rib cage
| 2. spine
326
What do the transverse abdominis primarily increase and what does this therefore reduce?
The transverse abdomens primarily increase intra-abdominal pressure and therefore reduce compressive forces along the spine.
327
In a healthy adult, which abdominal muscle will fire up in anticipation of either voluntary or involuntary loading of the spine? And why?
The transverse abdominis.
| This reduces compressive forces placed upon the spine.
328
What are the 3 small muscles in the deep layer/inner unit of the core?
1. rotatores
2. interspinali
3. intertransversarii
329
What do the rotatores, interspinali and intertransversarii muscles offer stabilization and feedback to?
They offer stabilization to each vertebrae, particularly at the end of ROM and offer feedback information to the brain in relation to spinal position.
330
The middle layer of the core forms a box that spans several vertebrae - from the diaphragm to the pelvic floor. Muscles and fascia enclose the back, front and sides of the ‘box.’
This group consists of the? (7)
- transverse abdominis
- multifidi
- quadratus lumborum
- posterior fibers of internal oblique
- diaphragm
- pelvic floor musculature
- adjoining fascia
331
What does the middle layer of the core allow the spine and sacroiliac joint to do?
Stiffen in anticipation of a load/movement as to provide a working foundation from which the body can operate.
332
The outer layer of the core consists of big and powerful muscles that span across many vertebrae and are involved in gross movement of the trunk. These include? (4)
- rectus abdominis
- erector spinae group
- external/internal oblique
- iliopsoas
333
What does effective core action allow for? (8)
- optimal force production and transfer through the trunk to extremities
- enhanced control of integral movements
- improved ability to tolerate loading forces
- protection of the spine from potential injury
- improved balance
- improved co-ordination
- improved dynamic postural strength
- improved control
334
What is abdominal hollowing/centering?
isolated activation of inner unit that draws the umbilicus inwards and upwards (sucking in and up)
335
What is bracing?
co-contraction of both core and abdominal muscles to create a more rigid and wider base of support for spinal stabilisation
336
What is hoop tension?
The contraction of the inner core unit that primarily contracts the transverse abdomens, pulls on the line alba and therefore pulls the abdominal wall inwards and upwards.
337
What does contraction of the multifidi and transverse abdomini collectively do?
Pulls on the thoracolumbar fascia and increases lumbar extension.
338
Fibers of the resctus abdominis are _______1 and run ________2 from the lower part of the ______3 to the _______4 bone.
1. superficial
2. longitduinally
3. chest
4. pubic bone
339
Synergistic concentric actions of both right and left rectus abdomini muscles will produce?
flexion of the trunk
340
Where do the external obliques originate and attach to?
They originate on the ribs and attach to the iliac crest and aponeurosis of the rectus abdominis.
341
What is aponeurosis?
pearly white tissue that takes place of a tendon in flat muscles that have a wide area of attachment
342
What is created when the right/left external obliques work independently?
Lateral flexion
343
When one external oblique works with the opposing internal oblique, what occurs?
Trunk rotation to the opposite side
344
What are 5 effective excercises to develop the external obliques?
- supine pelvic tilts
- abdominal curls
- oblique abdominal curls
- side-lying torso raises
- oblique reverse abdominal curls
345
What are 4 effective exercises that help strengthen the internal obliques?
- supine pelvic tilts
- reverse abdominal curls
- oblique reverse abdominal curls
- side-lying torso raises
346
When acting bilaterally or concentrically, the erector spinae group muscles (iliocostalis, longissimus, spinalis) will produce _______ _______1 and ___________.2
1. Trunk extension
| 2. Hyperextension
347
When the erector spinae muscles are stimulated unilaterally, they cause ______ _______ to the same side.
lateral flexion
348
What are 2 exercises to strengthen the erector spinae muscle group?
- prone trunk hyperextension lift
| - prone alternate leg/arm lift
349
Why is the cat/cow yoga pose a good stretcher for the erector spinae muscle group?
The posterior pelvic tilt flattens the anterior curve in the lumbar region of the spine and places the erector spinae in to a stretched position.
350
The hip joint is made up of the articulation of the head of the ______ with the acetabulum.
femur
351
What are the 9 muscles that can be seen from an Anterior view of the hip?
1. iliopsoas
2. sartorius
3. rectus femoris
4. tensor fascia latae
5. pectinous
6. adductor brevis
7. adductor longus
8. adductor magnus
9. gracilis
352
What 5 muscles can be seen from a Posterior view of the hip?
1. gluteus maximus
2. gluteus medius
3. gluetus minimus
4. six deep lateral rotators
5. three hamstring muscles
353
Where does the Psoas Major originate and what muscle does it share a tendon with?
The Psoas Major originates from the lumbar vertebrae, sharing a tendon with the iliacus muscle.
354
What 2 muscles make up the iliopsoas muscle?
Psoas Major + Iliacus Muscle
355
What is the main function of the iliopsoas muscle?
To flex or externally rotate the femur.
356
During a leg raise, the iliopsoas muscle flexes the femur on the pelvis and the lumbar attachments of the Psoas (in iliopsoas muscle) pull on the vertebrae and can cause lordosis/low back pain, what is done to counteract this force?
The abdominals pull upwards on the pelvis to create a flat-back.
357
What is the longest muscle in the body?
satorius
358
Where does the Sartorius cross and when activated, what does it produce?
It crosses both the hip and knee and when activated, will produce flexion at both joints.
359
The Rectus Femoris muscle is the only Quadriceps Femoris muscle that acts at both the hip and knee, where does it originate and insert?
It originates on the anterior ilium and inserts in to the patellar tendon.
360
The Tensor Fasciae Latae is a lateral hip muscle, where does it extend from and to?
Extends from the lateral hip downwards to the lateral knee.
361
What muscle is called in to action when the leg is raised from supine position and the thigh internally rotated?
Tensor Fasciae Latae
362
The Pectineus is a short muscle that crosses the anterior hip, what does its angle of pull allow it to be? (3)
1. flexor of the hip
2. strong adductor of the hip
3. external rotator of the hip
363
The Gluteus Maximus' tendon of insertion passes behind the hip, what does this allow it to act as? (2)
An extensor and external rotator of the hip.
364
When movement between the pelvis and femur approaches and then goes beyond 15 degrees of extension, what muscle will act as an extensor and rotator of the hip?
The Gluteus Maximus
365
Is the Gluteus Medius a hip abductor or adductor due to its tendon of insert crossing over the top of the hip joint?
Abductor
366
Does the Gluteus Minimus externally or internally rotate the femur due to its tendon of insertion passing in front of the hip joint?
Internally
367
Which two muscles play a role in walking? Gluteus Maximus, Medius or Minimus?
Medius and Minimus
368
What are the 6 Deep Lateral Rotators that are responsible for external rotation of the femur in acetabulum?
1. piriformis
2. gemellus inferior
3. gemellus superior
4. obdurator internus
5. obturator externes
6. quadratus femoris
369
The Piriformis can pass through the Sciatic nerve, what can htis potentially cause?
Sciatica
370
What are the 3 posterior thight muscles responsible or extending the hip?
1. biceps femoris
2. semimembranosus
3. semitendinosus
371
The knee joint is made of the articulations of the _____ ______ with the proximal _____ and _____.
1. distal femur
2. tibia
3. fibula
372
What 5 muscles are included in the Anterior compartment of the thigh muscles?
1. rectus femoris
2. vastus intermedius
3. vastus lateralis
4. vastual medialis
5. sartorius
373
What 4 muscles are collectively called the quadriceps femoris and share one tendon of insertion (paterllar tendon)?
rectus femoris
vastus intermedius
vastus lateralis
vastus medialis
374
The sartorius muscle acts at both the hip and?
knee
375
What is popliteal space?
the triangular space created between the seminembranosus and semitendinosus (their tendons of insertion passing medially behind the knee) and the biceps femoris (its tendon of insertion passing laterally behind knee)
376
The Posterior/Flexor compartment of the thigh muscles consist of only the ______ muscles. They are______ of the hip and primary _____ of the knee.
hamstring
extensors
flexors
377
What 5 muscles make up the Medial/Adductor compartment of the thigh muscles?
1. adductor magnus
2. adductor longus
3. adductor brevis
4. pecineus
5. gracilis
378
What 2 functions does the gracilis muscle aid in?
Hip adduction and Knee flexion
379
The Ankle and Foot is composed of the articulations between the distal _____1, distal ______2 and proximal ______.3 They act as a hinge and allow ________ 4 or ____ ______.5
1. tibia
2. fibula
3. talus
4. dorsiflexion
5. plantarflexion
380
What is the subtalar joint and what does it allow?
the articulation of the talus and calcaneus.
| it allows inversion and eversion of the foot.
381
What 4 muscles make the Anterior compartment of the lower leg and extend, dorsiflex/invert the foot?
1. anterior tibialis
2. extensors hallucis longus
3. extensor digitorum longus
4. peroneus tertius
382
What 7 muscles make up the posterior compartment of the lower leg and plantarflex the foot and/or flex the toes?
1. superficial gastroncenmius
2. soleus
3. plantaris muscles
4. deep populates
5. flexor hallucis longus
6. flexor digitorum longus
6. posterior tibialis muscles
383
The ________ and ____ both insert on the Achilles tendon and make up the bulk of the calf.
Gastrocnemius
| Soleus
384
The Gastrocnemius is a 2-joint muscle due to it originating on both the femur and posterior knee. What is it also responsible for?
It is responsible for flexing the knee and plantar flexing the ankle
385
What muscle is in action during standing calf work and seated calf work?
```
standing = gastrocnemius
seated = soleus
```
386
What 2 muscles make up the lateral compartment muscles of the lower leg and plantar flex and/or evert the foot?
1. peroneus longus
| 2. brevis
387
What are the 4 most important muscles for hip flexion?
1. iliopsoas
2. rectus femoris
3. sartorius
4. tensor fascia latae
388
What 3 muscles make up the ilipsoas?
1. iliacus
2. psoas major
3. psoas minor
389
Tightness in the psoas muscles or hypertrophy can result in?
- lack of stretching ability
- poort standing/seated posture
- lordosis
390
How would you stretch the iliopsoas? And what one exercise would strengthen it?
Stand in a forward lunge with back leg straight and foot flat on the floor. Activate the abdominals to slightly flex the lumbar spine, hold for 15 seconds.
To strengthen, perform resisted knee lifts.
391
How would you strengthen and stretch the rectus femoris?
To strengthen, perform straight leg-raises from standing.
| To stretch, perform an iliopsoas lunge stretch but further lower the body until the back knee bends.
392
Tensor fasciae latae muscle has a long tendon that combines with tendon fibers from the lower fibers of the gluteus maximus to form the ___________ ______.
iliotibial band (IT band)
393
What muscles are the prime movers in low-intensity exercises and high-intensity exercises?
low intensity exercises use the hamstrings as the prime movers with little help from the gluteus maximus.
in higher-intensity exercises though, the gluteus maximus is called in to action as their is greater need for hip ROM and powerful hip extension.
394
Why would involving activities that require 90 degrees of hip flexion better involve the gluteus maximus?
As these tend to be more vigorous movements, they will require the GM to provide extra force as to help the hamstrings extend the hip through such a large ROM.
395
What muscle are the 3 gluteul muscles assisted by to be primary hip abductors?
Tensor Fascia Latae
396
The Gluteul and TFL muscles originate superior to the hip joint, what happens when they act concentrically?
They pull the hip away from the body's midline and into abduction.
397
The function of a muscle depends on the __________ of its fibers in relation to the joint at which it is acting.
orientation (line of pull)
398
Why can the gluteus maximus also work for abduction and adduction despite its primary function being hip extension?
1/3 of the GM's muscle fibers cross superiorly to the hip joint's axis of rotation whilst the remaining 2/3 of the fibers cross inferiorly to the axis of rotation. Therefore, concentric activation of the superior fibers will produce abduction and concentric activation of the inferior fibers will produce adduction.
399
Why can the Gluteus Medius produce internal and external rotation and hip abduction?
Because the GM's anterior fibers attach medially to the hip joint axis, this allows internal rotation when concentrically activated. However, its posterior fibers insert laterally to the axis so produce external rotation.
400
What are the 7 external rotators of the hip?
1. piriformis
2. superior gemellus
3. obturator
4. infernus
5. inferior gemellus
6. obturator externus
7. quadratus femoris
401
Why are the 6 external rotators of the hip so highly efficient in rotation?
Due to their horizontal orientation of muscle fibers and posterior position to the joint.
402
Within the first 40 degrees of hip flexion, the _______ _______1 is the prime mover but outwith the 40 degrees, the _ ______ ________2 become the prime movers.
1 gluteus medius
| 2 6 external rotators
403
If the movement direction is opposite the pull of gravity, the muscle is working _______.
concentrically
404
If the movement direction is the same as the pull of gravity, the muscle is working _________.
eccentrically
405
When gravity is eliminated in movements that are parallel to the floor/perpendicular to the pull of gravity, the muscle is acting _______.
concentrically
406
When resistance is added to an exercise (e.g resistance bands) the muscle works _________1 to increase the resistance and ________2 when decreasing it.
1. concentrically
| 2. eccentrically
407
What are the 3 primary adductors of the hip?
adductor magnus, adductor longus and adductor brevis.
408
The mechanical advantage of the internal hip rotators improves when strength is tested in hip-flexion opposed to hip-extension, how much does this increase the internal rotation torque by?
50%
409
What 4 muscles create the quariceps femoris?
1. vastus lateralis
2. vastus medialis
3. vastus intermedius
4. rectus femoris
410
The quadriceps femoris muscles combine distally to form what tendon? Hint: second largest tendon in body
the patellar tendon
411
The patella bone lies inside the patellar tendon and acts as a pulley, what does it increase the mechanical advantage of?
the quadriceps at some knee-joint angles
412
When moving in to a seated position, the quadriceps act _________ to allow knee flexion and a safe descent.
eccentrically
413
When standing up from seated, the quadriceps act _______ to extend the knee.
concentrically
414
What are the 2 internal rotators of the knee? Hint: medial hamstrings
semi-membranosus, semitendinosus
415
What is the external rotator of the knee? Hint: lateral hamstring
biceps femoris
416
What is the screw-home mechanism?
the rotation between the tibia and femur, it occurs at the end of knee extension and is considered key to knee stability.
417
How does the screw-home mechanism increase knee joint stability?
by locking the femur on the tibia (and vice versa) when the knee is fully extended.
418
How would you stretch the knees?
Perform a standing hamstring stretch in which one foot is placed on a step and you sit back in to your back foot.
419
What 3 muscles does the anterior compartment of the lower leg consist of and what do they produce?
1. anterior tibialis
2. extensor digitorum longus
3. extensor hallucis longus
They produce dorsiflexion of the ankle when concentrically activated.
420
What does the anterior tibialis combine with the posterior tibailis to serve as?
prime mover for inversion of the foot
421
How would you stretch the anterior lower leg muscles?
toe tapping, tepping side-side or front-back or walking on your heels for a short distance.
422
What are the 8 muscles that act synergistically for plantar-flexion in the posterior leg muscles?
1. gastrocnemius
2. soleus
3. posterior tibialis
4. flexor hallucis longus
5. flexor digitorum longus
6. plantaris
7. peroneus longus
8. peroneus brevis
423
What 2 muscles combine to form the Achilles tendon and where does the tendon attach to?
gastrocnemius and soleus, the tendon attaches to the calcaneus.
424
What 2 muscles are found in the lateral tibial compartment of the foot and are responsible for eversion?
peroneus longus and peroneus brevis
425
What is the secondary function of the peroneus longus/brevis after eversion of the foot?
plantar-flexion of the foot
426
What 2 muscles are responsible for concentric inversion of the foot in the frontal plane?
anterior tibialis and posterior tibialis
427
The anterior/posterior tibialis muscles are antagonists in the sagittal plane, what are their functions in this plane?
The anterior tibialis is key for dorsiflexion whereas the posterior tibialis is key for plantar-flexion in the sagittal plane.
