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Running Coach Training > Muscular System - Muscles of the Body : Core Musculature > Flashcards

Muscular System - Muscles of the Body : Core Musculature Flashcards

1
Q

As what is the core also commonly referred to as?

A

The LPHC (Lumbo-pelvic-hip complex)

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2
Q

What are the primary core muscles?

A

Multifidus (lumbar), Pelvic Floor Muscles, Transverse Abdominis, Internal oblique, Diaphragm

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3
Q

What muscle is considered the six-pack muscle?

A

The rectus abdominis

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4
Q

What is the primary job of the rectus abdominis?

A

Anterior spinal flexion

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5
Q

What is the primary purpose of the core?

A

To provide stability and rigidity to the area of the spine and pelvic region

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6
Q

The core is separated into what two areas?

A

Inner unit and outer unit core

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7
Q

What muscles is the outer unit made of?

A

Rectus abdominis, External obliques, erector spinae, quadratus lumborum, iliopsoas, rectus femoris hip adductors, glute maximus, hamstrings

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8
Q

What is the primary function of the outer unit?

A

To provide movement

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9
Q

What is the primary function of the inner unit?

A

To provide stabilization

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10
Q

What muscle is the inner core unit made up of?

A

Multifidus, Diaphragm, Internal oblique, Transverse abdominis, Plevic Floor Muscles

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11
Q

Where is the internal oblique located?

A

Above the transverse abdominis and below the external oblique, on the lateral side of the body

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12
Q

What are the two main functions of the Internal Oblique?

A

1, The conctraction and relaxation of the internal oblique to allow movement in the diaphragm. 2, rotation and lateral flexion of the upper body

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13
Q

What is the primary job of the transverse abdominis in the inner core unit

A

To provide lumbar stability

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14
Q

Where is the diaphragm located?

A

The diaphragm is a domelike sheet of muscle located between the thoracic and abdominal cavities

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15
Q

What is the diaphragm responsible for?

A

It’s responsible for the increase and decrease of lung size when inhaling and exhaling. It also provides lumbar stability by working together with the other inner unit core muscles.

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16
Q

What role does the pelvic muscles play in the inner unit core?

A

It assits in stabilizing the spine an pelvis

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17
Q

What 2 part can the Multifidus be broken down into?

A

Superfical and deep muscles

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18
Q

What is superficial multifidus responsible for?

A

It’s responsible for back extension, rotation, and lateral flexion

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19
Q

What is deep multifidus responsible for?

A

It’s responsible for spine stabilization

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20
Q

What is the primary purpose of the outer core unit?

A

To produce movement, and secondarily, assit in providing stabilitzation to LPHC

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21
Q

What is the external oblique responsible for?

A

It’s responsible for the flexion of the spine as well as rotational and lateral flexion of the spine.

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22
Q

What is the primary function of the erector spinae?

A

Extension and lateral flexion of the spine. Secondarily, it provides stabilization to the spine

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23
Q

Into what three groups is the erector spinae divided into?

A

Spinalis, Longissimus, Iliocostalis

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24
Q

Where does the internal abdominal oblique originate from?

A

The two thirds of the iliac crest, the inguinal ligament, and the thoracolumbar fascia.

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25
Q

Where does the internal abdominal oblique insert?

A

Along the structures of the midline, including the inferior margins of the ribs 10 - 12, the linea alba, the pubic crest.

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26
Q

Where does the transverse abdominis originate from?

A

Iliac crest (pelvis), inguinal ligament (pelvis), thoracolumbar fascia (lumbar region), costal cartilages of the 7th -12 ribs (Thoracic region).

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27
Q

Where does the TVA insert

A

Linea alba (anterior and medial), Pubic crest and pectineal line (pelvis)

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28
Q

With what muscle does the multifidus co-contract with and why?

A

TVA, to provide spinal stability

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29
Q

With what muscle does the TVA co-contract with and why?

A

Multifidus, to provide spinal stability

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30
Q

Where does the Quadratus Lumborum originate from?

A

From the iliac crest

31
Q

Where does the Quadratus Lumborum insert?

A

It inserts into the lowest rib and side of the lumbar vertebrae.

32
Q

What does the QL do?

A

The QL acts to stabilize the pelvis and laterally flex the lumbar spine.

33
Q

What muscles comprise the muscle group commonly termed hip flexors?

A

Poas Minor, Poas Major, Illiacus.

34
Q

Where does the Poas Major originate from?

A

T12 and L1 to L4 vertebrae

35
Q

Where does the Poas Major insert?

A

It inserts into the lesser trochanter of the femur

36
Q

Where does the Illiacus originate from?

A

the iliac fossa on the interior side of the hip bone, and also from the region of the anterior inferior iliac spine (AIIS)

37
Q

Where does the Illiacus insert?

A

Base of the lesser trochanter of femur

38
Q

What muscles are responsible for hip flexion?

A

Poas & Illiacus

39
Q

what muscles are responsible for hip adduction?

A

Adductor Magnus, Adductor Brevis, Gracilis, Adductor Longus, Pectineus, Iliacus, Poas Major

40
Q

Where does the adductor Magnus originate from?

A

It originates from the pubic ramus, Ischial Ramus and Ischial tuberosity.

41
Q

Where does the adductor Magnus insert?

A

The Linea aspera, the medial supracondylar line, and adducter tubercle of the femur.

42
Q

What are the functions of the adductor Magnus?

A

Is primary function is hip adduction hip extension and hip flexion.

43
Q

Where does the adductor brevis originate from?

A

It originates from the body of the pubis and inferior pubic rami.

44
Q

Where does the adductor brevis insert?

A

Attaches to the Linea Aspera on the posterior surface of the femur.

45
Q

What is the Adductor brevis primary function?

A

Adduction of the thigh

46
Q

Where does the Gracilis muscle originate from?

A

It originates from the medial aspect of the ischiopubic ramus and the body of the pubis

47
Q

Where does the Gracilis insert?

A

It inserts on the medial side of the tibia at the top of the pes anserinus

48
Q

What is the function of the Gracilis?

A

It flexes the knee, adducts the thigh and medially rotate the tibia on the femur.

49
Q

Where does the Adductor Longus originate from?

A

It originates from the anterior surface of the body of the pubis, inferior to the pubic Crest and lateral to the pubic symphysis

50
Q

Where is the adductor longus insert

A

It inserts onto the middle third of the medial lip of the Linea aspera.

51
Q

Where does the Pectineus originate from?

A

It originates from the pectineus line of the pubis on the superior aspect of the pubis ramus

52
Q

Where does the pectineus insert?

A

It inserts in the into the posterior surface of the femur along the pectineal line and proximal part of the Linea aspera

53
Q

What is the function of the pectineus?

A

To adduct and flex the thigh at the hip joint.

54
Q

What muscles make up the hamstring?

A

Bicep femoris, semitendinosus and semimembranosus

55
Q

Where does the long head and short head of the bicep femoris originate from

A

The long head of the bicep femoris originates from the Ischial tuberosity and the short head from the Linea aspera and the lateral supracondylar line of the femur.

56
Q

Where does the biceps femoris insert?

A

Both the short head and the long head of the Bicep femoris insert into the lateral aspect of the fibular head

57
Q

What does the long head of the bicep femoris do?

A

The long head flexes the knee, extends the hip, laterally rotates lower leg when is slightly flexed, and assists in lateral rotation of the thigh when hip is extended

58
Q

What does the short head of the bicep femoris do?

A

The short head flexes the knee and laterally rotates the lower leg when the knee is slightly flexed.

59
Q

What two joints does the long head of the biceps femoris cross?

A

The hip an knee joint

60
Q

What joint does the short head of the biceps femoris cross

A

The knee joint

61
Q

Where does the semitendinosus originate from?

A

It originates from the Ischial tuberosity.

62
Q

Where does is the semitendinosus insert?

A

It inserts on the medial surface of the superior or proximal tibia

63
Q

What are the functions of the semitendinosus muscle?

A

Extends thehip, flexes the knee, and medially rotates the tibia when the knee is flexed

64
Q

Where does the semimembranosus muscle originate from?

A

It originates from the Ischial tuberosity

65
Q

Where does the semimembranosus insert?

A

Insert into the medial condyle of the tibia

66
Q

What are the functions of the semimembranosus muscle?

A

It works to extend the hip, flexes knee, and medially rotate the tibia when the knee is flexed

67
Q

Where does the rectus femoris originate from?

A

It originates from the anterior aspect of the inferior iliac spine and the acetabular ridge

68
Q

Where does the rectus femoris insert?

A

The rectus femoris inserts on the patellar ligament which insert into the tibial tuberosity

69
Q

What is the function of the rectus femoris?

A

The rectus femoris extends the knee, flexes the hip and helps stabilize the LPHC

70
Q

Which of the quadriceps muscles cross over a hip joint

A

The rectus femoris

71
Q

Which of the three glute muscles support the function of the LPHC

A

Glute Maximus

72
Q

Where does the glute maximus originate from?

A

The glute maximus originates from the posterior surface of the coccyx, posterior surface of the sacrum, the gluteal surface of the ilium, the sacrotuberois ligament and the thoroculambar fascia

73
Q

Where does the glute maximus insert?

A

The glute maximus inserts into the iliotibial tract and the gluteal tuberosity of the femur.

74
Q

What are the functions of the gluteus maximus?

A

Extension of the hip, lateralhip rotation, hip adduction, hip abduction and support the function of the LPHC

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