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Yoga > Quiz 3 > Flashcards

Quiz 3 Flashcards

1
Q

Name the large muscle running down the inner thigh.

A

Adductor Magnus

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2
Q 
What are the two main actions of the Adductor Magnus?
A. Hip flexion
B. Hip extension
C. Hip adduction
D. Hip abduction
A

B. Hip extension

C. Hip adduction

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3
Q

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

A

B. Navasana /Boat pose

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4
Q

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

A

C. Padangusthasana B /Extended Big Toe Pose

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5
Q

Name the muscle group on the back of the thighs. Name the 3 muscles from external to internal.

A

Hamstrings:

  1. Bicep Femoris
  2. Semitendinosus
  3. Semimembranosus
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6
Q 
What are the two main actions of the hamstrings?
A. Hip flexion
B. Hip extension
C. Knee flexion
D. Knee extension
A

B. Hip extension

C. Knee flexion

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7
Q

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]

A

D. Virabhadrasana III /Warrior 3 [Lifted leg]

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8
Q

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]

A

C. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg]

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9
Q

Name the muscle group deep within the posterior side of the pelvis and its 2 main muscles.

A

External Rotators:

  1. Piriformis
  2. Quadratus Femoris
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10
Q 
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

A. Externally rotate leg

D. Posterior pelvic tilt

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11
Q

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

A. Baddha Konasana /Bound Angle Pose

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12
Q

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

A

C. Ardha Matsyendrasana /Half Lord of the Fishes [Top leg]

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13
Q

Name the muscle group that hugs the inside of the pelvis and up into the lumbar vertebrae.

A

Iliopsoas

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14
Q 
What are the two main actions of the Iliopsoas?
A. Torso extension
B. Torso flexion
C. Hip extension
D. Hip flexion
A

B. Torso flexion

D. Hip flexion

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15
Q

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

A. Navasana /Boat Pose

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16
Q

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

A

B. Ustrasana /Camel

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17
Q

Name the outermost fan shaped muscle on the outside of the hip.

A

Gluteus medius

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18
Q 
What is the main action of the gluteus medius?
A. Hip adduction
B. Hip abduction
C. Hip flexion
D. Hip extension
A

B. Hip abduction

19
Q

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]

A

D. Ardha Chandrasana /Half moon [lifted leg]

20
Q

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

A

C. Gomukhasana /Cow Face Pose

21
Q

Name the biggest muscle on your butt.

A

Gluteus Maximus

22
Q 
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
A

B. Extend hip

C. Externally rotate the hip

23
Q

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]

A

B. Purvottanasana /Upward Plank

24
Q

In which pose is the gluteus maximus stretched?
A. Dhanurasana /Bow Pose
B. Ustrasana /Camel
C. Salabhasana /Locust Pose
D. Paschimottanasana /Seated forward fold

A

D. Paschimottanasana /Seated forward fold

25
Q

Name the small muscle on the upper part of the inner thigh.

A

Pectineus

26
Q 
What is the main action of the pectineus?
A. Torso flexion
B. Torso extension
C. Hip abduction
D. Hip adduction
A

D. Hip adduction

27
Q

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]

A

C. Garudasana /Eagle Pose

28
Q

In which pose is the pectineus stretched?
A. Gomukhasana /Cow Face Pose
B. Parivrtta Trikonasana /Revolved triangle
C. Malasana /Garland pose
D. Bakasana /Crow

A

C. Malasana /Garland pose

29
Q

Name the 4 quadricep muscles with the most superficial muscle first, then from lateral to medial.

A
  1. Rectus femoris
  2. Vastus lateralis
  3. Vastus intermedius (under rectus femoris)
  4. Vastus medialis
30
Q 
What are the two main actions for the quadriceps?
A. Hip flexion
B. Hip extension
C. Knee extension
D. Knee flexion
A

A. Hip flexion

C. Knee extension

31
Q

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

A

D. Utkatasana /Chair Pose

32
Q

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

A

C. Rajakapotasana /King Pigeon Pose [back leg]

33
Q

Name the muscle that makes an S across the front of the thigh.

A

Sartorius

34
Q 
What are the three main actions of the sartorius?
A. Flex hip
B. Abduct hip
C. Extend knee
D. Externally rotate thigh
A

A. Flex hip
B. Abduct hip
D. Externally rotate thigh

35
Q

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

A. Vrikshasana /Tree Pose

36
Q

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

A. Virasana /Hero’s pose

37
Q

Name the muscle running along the outside of the hip. Name the tendon that connects that muscle to the tibia.

A
  1. Tensor fascia lata

2. Iliotibial band

38
Q 
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

A. Hip flexion

C. Abduct hip

39
Q

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]

A

C. Ardha Chandrasana /Half moon [lifted leg]

40
Q

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

A

B. Padmasana /Full Lotus

41
Q

What can you do, without props, to stabilize the knee in lotus and lotus variations?

A

Flex the foot.

42
Q

How would you modify dandasana, staff pose, for someone with tight hamstrings?

A

Have them place a block or blanket underneath their bum.

43
Q

How would you modify sukhasana, easy pose, for someone with a tight pectineus?

A

Prop up the knees with blocks, blankets, or bolsters.

44
Q

How would you modify balasana, child’s pose, for someone with tight quadriceps?

A

Have them place a block or blanket underneath their bum.

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