Quiz 3 Flashcards
Name the large muscle running down the inner thigh.
Adductor Magnus
What are the two main actions of the Adductor Magnus? A. Hip flexion B. Hip extension C. Hip adduction D. Hip abduction
B. Hip extension
C. Hip adduction
In which pose is the adductor magnus contracted?
A. Prasarita Padottanasana /Wide-Legged Forward Fold
B. Navasana /Boat pose
C. Baddha Konasana /Bound Angle Pose
D. Ananda Balasana /Happy Baby Pose
B. Navasana /Boat pose
In which pose is the adductor magnus stretched?
A. Ardha Matsyendrasana /Half Lord of the Fishes
B. Gomukhasana /Cow Face Pose
C. Padangusthasana B /Extended Big Toe Pose
D. Garudasana /Eagle Pose
C. Padangusthasana B /Extended Big Toe Pose
Name the muscle group on the back of the thighs. Name the 3 muscles from external to internal.
Hamstrings:
- Bicep Femoris
- Semitendinosus
- Semimembranosus
What are the two main actions of the hamstrings? A. Hip flexion B. Hip extension C. Knee flexion D. Knee extension
B. Hip extension
C. Knee flexion
In which pose are the hamstrings contracted?
A. Uttanasana /Standing Forward Bend
B. Adho Mukha Svanasana /Downward-facing dog
C. Upavistha Konasana /Wide-angle seated forward fold
D. Virabhadrasana III /Warrior 3 [Lifted leg]
D. Virabhadrasana III /Warrior 3 [Lifted leg]
In which pose are the hamstrings stretched?
A. Salabhasana /Locust Pose
B. Purvottanasana /Upward Plank
C. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg]
D. Parivrtta Ardha Chandrasana /Revolved Half Moon [Lifted leg]
C. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg]
Name the muscle group deep within the posterior side of the pelvis and its 2 main muscles.
External Rotators:
- Piriformis
- Quadratus Femoris
What are the two main actions of the external rotators? A. Externally rotate leg B. Internally rotate leg C. Anterior pelvic tilt D. Posterior pelvic tilt
A. Externally rotate leg
D. Posterior pelvic tilt
In which pose are the external rotators contracted?
A. Baddha Konasana /Bound Angle Pose
B. Garudasana /Eagle Pose [Legs]
C. Virabhadrasana III /Warrior 3 [Lifted leg]
D. Bakasana /Crow
A. Baddha Konasana /Bound Angle Pose
In which pose are the external rotators stretched?
A. Vrikshasana /Tree Pose [Lifted leg]
B. Padmasana /Full Lotus)
C. Ardha Matsyendrasana /Half Lord of the Fishes [Top leg]
D. Padangusthasana B /Extended Big Toe Pose
C. Ardha Matsyendrasana /Half Lord of the Fishes [Top leg]
Name the muscle group that hugs the inside of the pelvis and up into the lumbar vertebrae.
Iliopsoas
What are the two main actions of the Iliopsoas? A. Torso extension B. Torso flexion C. Hip extension D. Hip flexion
B. Torso flexion
D. Hip flexion
In which pose are the iliopsoas muscles contracted?
A. Navasana /Boat Pose
B. Dhanurasana /Bow Pose
C. Supta baddha konasana /Reclining bound angle pose
D. Setu Bandha Sarvangasana /Bridge pose
A. Navasana /Boat Pose
In which pose are the iliopsoas muscles stretched?
A. Prasarita Padottanasana /Wide-Legged Forward Fold
B. Ustrasana /Camel
C. Paschimottanasana /Seated forward fold
D. Ananda Balasana /Happy Baby Pose
B. Ustrasana /Camel
Name the outermost fan shaped muscle on the outside of the hip.
Gluteus medius
What is the main action of the gluteus medius? A. Hip adduction B. Hip abduction C. Hip flexion D. Hip extension
B. Hip abduction
In which pose is the gluteus medius contracted?
A. Bakasana /Crow
B. Savasana /Corpse pose
C. Navasana /Boat Pose
D. Ardha Chandrasana /Half moon [lifted leg]
D. Ardha Chandrasana /Half moon [lifted leg]
In which pose is the gluteus medius stretched?
A. Janu Sirsasana /Head-to-Knee Forward Bend [bent leg]
B. Supta baddha konasana /Reclining bound angle pose
C. Gomukhasana /Cow Face Pose
D. Apanasana /Wind release pose
C. Gomukhasana /Cow Face Pose
Name the biggest muscle on your butt.
Gluteus Maximus
What are the two main actions of the gluteus maximus? A. Flex hip B. Extend hip C. Externally rotate the hip D. Internally rotate the hip
B. Extend hip
C. Externally rotate the hip
In which pose is the gluteus maximus contracted?
A. Uttanasana /Standing Forward Bend
B. Purvottanasana /Upward Plank
C. Prasarita Padottanasana /Wide-Legged Forward Fold
D. Virabhadrasana 1 /Warrior 1 [Front hip]
B. Purvottanasana /Upward Plank
In which pose is the gluteus maximus stretched?
A. Dhanurasana /Bow Pose
B. Ustrasana /Camel
C. Salabhasana /Locust Pose
D. Paschimottanasana /Seated forward fold
D. Paschimottanasana /Seated forward fold
Name the small muscle on the upper part of the inner thigh.
Pectineus
What is the main action of the pectineus? A. Torso flexion B. Torso extension C. Hip abduction D. Hip adduction
D. Hip adduction
In which pose is the pectineus contracted?
A. Sukhasana /Easy pose
B. Utthita Parsvakonasana /Extended Side Angle Pose [Front hip]
C. Garudasana /Eagle Pose
D. Kapotasana /Pigeon Pose [Front hip]
C. Garudasana /Eagle Pose
In which pose is the pectineus stretched?
A. Gomukhasana /Cow Face Pose
B. Parivrtta Trikonasana /Revolved triangle
C. Malasana /Garland pose
D. Bakasana /Crow
C. Malasana /Garland pose
Name the 4 quadricep muscles with the most superficial muscle first, then from lateral to medial.
- Rectus femoris
- Vastus lateralis
- Vastus intermedius (under rectus femoris)
- Vastus medialis
What are the two main actions for the quadriceps? A. Hip flexion B. Hip extension C. Knee extension D. Knee flexion
A. Hip flexion
C. Knee extension
In which pose are the quadriceps contracted?
A. Salabhasana /Locust Pose
B. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg]
C. Parivrtta Ardha Chandrasana /Revolved Half Moon [Lifted leg]
D. Utkatasana /Chair Pose
D. Utkatasana /Chair Pose
In which pose are the quadriceps stretched?
A. Uttanasana /Standing Forward Bend
B. Upavistha Konasana /Wide-angle seated forward fold
C. Rajakapotasana /King Pigeon Pose [back leg]
D. Adho Mukha Svanasana /Downward-facing dog
C. Rajakapotasana /King Pigeon Pose [back leg]
Name the muscle that makes an S across the front of the thigh.
Sartorius
What are the three main actions of the sartorius? A. Flex hip B. Abduct hip C. Extend knee D. Externally rotate thigh
A. Flex hip
B. Abduct hip
D. Externally rotate thigh
In which pose is the sartorius contracted?
A. Vrikshasana /Tree Pose
B. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg]
C. Virabhadrasana III /Warrior 3 [Lifted leg]
D. Virasana /Hero’s pose
A. Vrikshasana /Tree Pose
In which pose is the sartorius stretched?
A. Virasana /Hero’s pose
B. Salabhasana /Locust Pose
C. Janu Sirsasana /Head-to-Knee Forward Bend [bent leg]
D. Kapotasana /Pigeon Pose [Front leg]
A. Virasana /Hero’s pose
Name the muscle running along the outside of the hip. Name the tendon that connects that muscle to the tibia.
- Tensor fascia lata
2. Iliotibial band
What are the two main actions of the tensor fascia lata and iliotibial band? A. Hip flexion B. Externally rotate thigh C. Abduct hip D. Extend torso
A. Hip flexion
C. Abduct hip
In which pose is the tensor fascia lata contracted?
A. Salabhasana /Locust Pose
B. Vrikshasana /Tree Pose
C. Ardha Chandrasana /Half moon [lifted leg]
D. Rajakapotasana /King Pigeon Pose [front leg]
C. Ardha Chandrasana /Half moon [lifted leg]
In which pose is the tensor fascia lata stretched?
A. Malasana /Garland pose
B. Padmasana /Full Lotus
C. Padangusthasana B /Extended Big Toe Pose
D. Svarga Dvijasana /Bird of Paradise
B. Padmasana /Full Lotus
What can you do, without props, to stabilize the knee in lotus and lotus variations?
Flex the foot.
How would you modify dandasana, staff pose, for someone with tight hamstrings?
Have them place a block or blanket underneath their bum.
How would you modify sukhasana, easy pose, for someone with a tight pectineus?
Prop up the knees with blocks, blankets, or bolsters.
How would you modify balasana, child’s pose, for someone with tight quadriceps?
Have them place a block or blanket underneath their bum.
