Myology, Kinetics, and Biomechanics of Movement (Physiology of Stretching)

Question 1

What are antagonistic and agonist muscles?

Answer 1

Antagonist muscle moves the body part back to its original position. Agonist (or prime movers) muscles produce movement.

Question 2

What is a synergist muscle?

Answer 2

Muscles which act on movable joints, sometimes referred to as neutralizers (i.e. at knee in Trikonasana to stop from over extending).

Question 3

What are the 3 different types of muscle tissue in the body?

Answer 3

1. Skeletal Muscle 2. Smooth Muscle (lining of the walls of internal organs and structures) 3. Cardiac Muscle (only in the heart)

Question 4

How does Skeletal Muscle work?

Answer 4

Muscles are a bundle of multiple fibres. When contracting via the brain and the nerves, the fibres contract, and the overlap of the fibres increases. When stretching the overlap of the fibres decreases. Some of the fibres can shorten or lengthen, while others may remain at rest (i.e. stretching to capacity, or stretching to 70%).

Question 5

What is the relationship between muscles and the nervous system?

Answer 5

The nervous system controls and coordinates movement of the muscles. The motor cortex in the brain send signals through the spinal cord, to the nerves in the body, that tell the muscles to move.

Question 6

What are efferent messages and afferent messages?

Answer 6

Efferent messages travel from the brain through the nerves to the muscle receptors. Afferent messages travel from the muscle receptors through the nerves, spinal cord, and to the brain.

Question 7

What does the Central Nervous System consist of?

Answer 7

The brain and the spinal cord.

Question 8

What does the Peripheral Nervous System consist of?

Answer 8

The connections for communication from the spinal cord throughout the body.

Question 9

What is Primitive Reflex?

Answer 9

When the muscle spindle receptor send a signal to the spinal cord, to signal to the motor nerve, and back to the muscle to contract and resist the stretch being applied.

Question 10

What is the solution to Primitive Reflexes?

Answer 10

Move in and out of the posture slightly to go deeper.

Question 11

Name the types of muscle contractions. Hint there are 2, but 2 sub types under one of them.

Answer 11

1. Isometric Contraction 2. Isotonic Contraction 2a. Concentric Contraction 2b. Eccentric Contraction

Question 12

What is Isometric Contraction?

Answer 12

Muscle engages without changing length (i.e. Hand when gripping something).

Question 13

What is Isotonic Contraction?

Answer 13

Muscle engages but the length can changes (i.e. Lifting bag up at steady speed)

Question 14

What is Isotonic Concentric Contraction?

Answer 14

When the muscle is actively shortening.

Question 15

What is Isotonic Eccentric Contraction?

Answer 15

When the muscle is actively lengthening.

Question 16

What is the difference between Isotonic and Isometric Contractions?

Answer 16

Whether or not the muscle changes length.

Question 17

How are muscle contractions used in Yogasana?

Answer 17

When you hold poses, we are mostly practicing Isometric Contraction. Chataranga Dandasana and back Isotonic Contractions.

Question 18

What are the different methods of stretching in Yogasana? Hint: there are 4.

Answer 18

1. Ballistic Stretching 2. Passive Stretching 3. Active Stretching 4. Facilitated Stretching

Question 19

What is Ballistic Stretching?

Answer 19

Bouncing motion, not recommended in Yogasana.

Question 20

What is Passive Stretching?

Answer 20

Form of static stretching that uses body weight, gravity, and synergist/antagonist pairs to stretch and hold for periods of time.

Question 21

What is Active Stretching?

Answer 21

Being in a position with no assistance other than the use of the agonist muscles.

Question 22

What is Facilitated Stretching?

Answer 22

Also known at PNF (Proprioceptive Neuromuscular Facilitation). When the targeted muscle creates a brief contraction, which signals the Golgi Tendon Organ to signal the spinal cord to advise the muscle to relax, which deepens the stretch. “Contract - Relax”

Question 23

Define Abduction and give one pose example, along with what is being Abducted.

Answer 23

Moving the body part away from the midline. Prasarita Padottanasana (Wide Legged Forward Fold) both thighs are being abducted at the hip joint.

Question 24

Define Adduction and give one pose example, along with what is being Adducted.

Answer 24

Moving the body towards the midline. Garudasana the thigh at the hip joint and also with the arms.

Question 25

Define Axial Rotation and give one pose example, along with what is being Axially Rotated.

Answer 25

Rotation of the vertebral column around the horizontal axis. Occurs during spinal twists i.e. Ardha Matsyendrasana.

Question 26

Define Circumduction and give on pose example, along with what is being Circumducted.

Answer 26

The movement of a synovial joint in a circular motion. Circling in table top of the humerus in the glenohumeral joint.

Question 27

Define Dorsi Flexion and give on pose example, along with what is being Dorsi Flexed.

Answer 27

Bending the foot upwards. Feet in Paschimottanasana.

Question 28

Define Eversion and give on pose example, along with what is being Everted.

Answer 28

Movement of the foot laterally at the ankle joint. Vasisthasana the foot on the floor.

Question 29

Define Inversion and give on pose example, along with what is being Inverted.

Answer 29

Movement of the foot internally (medially) at the ankle joint. Virabhadrasana I back foot movement although it may not be seen it is the movement of the foot.

Question 30

Define Extension and give on pose example, along with what is being Extended.

Answer 30

Restoring a body part back to its anatomical position after flexion. Back bending asana are considered hyperextension of the spine. In Tadasana the spine is considered to be extended.

Question 31

Define Flexion and give on pose example, along with what is being Flexed.

Answer 31

Movement of a limb into a bent position (i.e. towards the face). The angle between the bones is decreased. In Utthita Balasana there is flexion at the knee joint, the hip joint, and the spine.

Question 32

Define Lateral (External) Rotation and give on pose example, along with what is being Laterally (Externally) Rotated.

Answer 32

Rotation of the body part away from the centre of the body. In Tadasana the humerus bone laterally rotates at the shoulder.

Question 33

Define Medial (Internal) Rotation and give on pose example, along with what is being Medially (Internally) Rotated.

Answer 33

Rotation of the body part towards the centre of the body. The back foot in Trikonasana or femur in Utkatasana.

Question 34

Define Plantar Flexion and give on pose example, along with what is being Plantar Flexed.

Answer 34

Bending the foot in the direction towards the sole of the foot. Pointing the toes in Matsyasana.

Question 35

Define Pronation and give on pose example, along with what is being Pronated.

Answer 35

Movement of the forearm or whole body where it is turned downwards (mostly in elbow or palm). Hand in preparation for Bhujangasana.

Question 36

Define Protraction and give on pose example, along with what is being Protracted.

Answer 36

Movement of the jaw or shoulder forward. Shoulders in Garudasana.

Question 37

Define Retraction and give on pose example, along with what is being Retracted.

Answer 37

Movement of the jaw or shoulders backwards. Jaw in Jalandhara bandha.

Question 38

Define Supination and give on pose example, along with what is being Supinated.

Answer 38

Movement of the forearm (palm turns up) or whole body where it is turned upwards. The body in Savasana.

Question 39

What movements can the Ankles do?

Answer 39

Inversion, Eversion, Dorsi Flex, Plantar Flex, Circumduction.

Question 40

What movements can the Knees do?

Answer 40

Extension, Flexion, also Internal and External rotation however these movements cause tears and are not intended movements.

Question 41

What movements can the Hips do?

Answer 41

Abduction, Adduction, Flexion, Extension, Circumduction, Internal (Medial) Rotation, External (Lateral) Rotation, Anterior Tilt, Posterior Tilt, Hiking.

Question 42

What movements can the Lumbar Spine do?

Answer 42

Flexion and Extension.

Question 43

What movements can the Thoracic Spine do?

Answer 43

Flexion, Extension, Lateral Flexion, Axial Rotation.

Question 44

What movements can the Cervical Spine do?

Answer 44

Flexion, Extension, Lateral Flexion, Axial Rotation.

Question 45

What movements can the Shoulders do?

Answer 45

Flexion, Extension, Abduction, Adduction, External (Lateral) Rotation, Internal (Medial) Rotation, Depression, Retraction, Protraction, Circumduction.

Question 46

What movements can the Elbows do?

Answer 46

Flexion, Extension, Pronation, Supination.

Question 47

What movements can the Wrists do?

Answer 47

Flexion, Extension, Ulnar Rotation (little finger), Radial Rotation (thumb).