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Yoga Anatomy > Test 2 > Flashcards

Test 2 Flashcards

1
Q

the names of the bones of the arm

A

Clavicle
scapula + head of the humerus (inside the glenoid cavity) = Shoulder joint
Humerus
-big boney top part is the greater tuberosity
-smaller is the lesser tuberosity
Humerus (round end) + Ulna (concave end) = Elbow Joint
Radius
Carpals
Metacarpals
Phalanges

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2
Q

3 systems reporting information to the brain to help with balance

A

Vision
Vestibular (ear crystals)
Proprioception

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3
Q

the main flexor muscle of the elbow

A

Brachioradialis

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4
Q

the scapular retractors

A

Rhomboids Major and Minor

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5
Q

Heather’s 3 keys to shoulder health

A
  1. Good Alignment/Posture
  2. Strong Scapular Stabilizers
  3. Strong Rotator Cuff
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6
Q

Clavicle

A

connects the upper limb to the trunk. from which the scapula and
free limb are SUSPENDED

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7
Q

the motion of the deltoid and a pose that uses all parts of the deltoid

A

Action: Anterior part- Flexes and internally rotates arm
Middle part- Abducts arm
Posterior part- Extends and Externally rotates arm
When all work together the arm abducts and the anterior posterior parts steady the arm. (Except the first 15 degrees, supraspinatus).
Warrior 2

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8
Q

supraspinatus

A

the first 15 degrees of arm abduction

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9
Q

forearm flexors

A

Start Anterior Medial

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10
Q

Forearm Extensors

A

Start Posterior Lateral

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11
Q

In downward facing dog what position is best for the shoulder, how can you best help
someone avoid dumping into ulnar edge of wrist

A

spreading fingers, gripping the mat, grounding through the ball of the hand near the thumb, hugging the elbows towards each other, rooting shoulders into their sockets and the shoulder blades together and down the back.

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12
Q

Rotator Cuff

A

Protects and Stabilizes the Joint
The tonic contraction holding the large head of the humerus in the small shallow
glenoid cavity during arm movements
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
Collectively the prime function during all movements of
the shoulder joint is to hold the head of the humerus in
the glenoid cavity of the scapula.

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13
Q

Rotator Cuff Supraspinatus

A

Supraspinatus:
Initiates and assists deltoid in
abduction of the arm and acts with Rotator Cuff.

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14
Q

Rotator Cuff Infraspinatus

A

Infraspinatus:
Laterally (externally) rotate arm, holds
humeral head in glenoid cavity.

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15
Q

Rotator Cuff Teres Minor

A

Teres Minor: Laterally rotate arm (externally), holds

humeral head in glenoid cavity.

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16
Q

Rotator Cuff Subscapularis

A

Subscapularis: Medially (internally) rotates arm and

adducts it, holds humeral head in glenoid cavity.

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17
Q

Adductor Pollicis

A

Adducts the thumb

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18
Q

Are there muscles on top of the skull

A

yes

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19
Q

what joint the superficial muscles of the back move

A

Shoulder

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20
Q

Why is not going 100% on a stretch effective

A

the body has defensive mechanisms around lengthening a muscle because it could tear if pulled too far.
Always start a stretch at 60-70% and slowly breath into it. This enables the body to relax and go farther into the stretch than if you immediately start at end range. At end range, the body starts to contract the muscle to protect it. You end up fighting against yourself.

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21
Q

Static Stretching

A

active - contracting antagonsit muscles to stretch a target muscle (seated forward fold)
passive - relaxing into a stretch using only the force of the body weight bridge pose with support from a block)

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22
Q

Facilitated Stretching

A

contracting the muscle that’s being stretch during a active static stretch

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23
Q

Dynamic Stretching

A

involves repetitive movement of the body into increasingly deeper stretches (vinyasa flow)

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24
Q

A stretch

A

is to lengthen a muscle in opposition to the

action (contraction) of the muscle

25
Q

stretch

YOU NEED TO KNOW

A

The action the muscle performs at the joint
This enables you to know how to move opposite.

How many joints it crosses and what it does at each joint
This enables you to know if you need to move opposite in more than one joint

26
Q

The consequence of static stretching to muscle power

A

A prolonged static stretch decreases the power of a muscle
for at least 30 minutes.
Be careful how long you hold people in static stretches
in the beginning of class
Great to use static stretches at the end to prepare for
savasana

27
Q

As a yoga teacher what can to teach and focus on to help your students balance

A 
●Alignment
●Strength
●Core Connection and Activation
●Oppositional Ties- Stakes on a Tent
●Calm Mind
28
Q

Poor scapular position causes

A

pinching of rotator cuff and loss of range of motion

29
Q

bones of the leg including- upper and lower, pelvis, and leg through the lower leg.

A

Femur - Greater Trochanter,
Lesser Trochanter (bumps at the top of the bone near the hip joint)
Patella
Tibia: Tibial Tuberosity (bump on the front)
Fibula (smaller leg bone)
Tarsals (7) Calcaneous (big heel bone), Talus (ankle joint bone)
Metatarsals
Phalanges

30
Q

the significance of the wide variety of hip joint structure for a yoga teacher

A

Different hips mean different levels of mobility and stability and so everyone has different abilities

31
Q

Hip Flexors

A

Iliopsoas
Rectus Femoris (part of the quadricep)
Sartorius (starts at pelvis ends at the tibia, inner thigh)
Pectineus (near the pecker)
Tensor Fascia Lata (starts at the pelvis and ends at the tibia, outer thigh most of the muscle is near the pelvis)

32
Q

Hip Extensors

A

Gluteus Maximus
Hamstrings: Bicep Femoris (back of the thigh towards the lateral side)
Semi Tendinous (middle back thigh)
Semi Membranous (medial back thigh)

33
Q

Hip Abduction

A

Gluteus Maximus (outer most)
Gluteus Medius (middle)
Gluteus Minimus (innermost)
Bicep Femoris
Tensor Fascia Lata (front lateral edge of hip)
Piriformis (when flexed) (under gluteus minimus over sciatic nerve)

34
Q

Hip Adductors

A 
Adductor Longus (outer on inner thigh)
Adductor Brevis (middle inner thigh)
Adductor Magnus (behind and bigger then brevis and longus on inner thigh)
Gracilis (outermost and longest Attaches at groin and goes to the tibia) 
Obturator Externus
35
Q

Hip Internal Rotators

A 
***There are NO muscles with the 
primary
 action of Internal Rotation****
Gluteus Medius (anterior fibers)
Gluteus Minimus
Semitendinosus
Semimembranosus
Gracilis
Tensor Fascia Lata
36
Q

Hip External Rotators

A 
Deep Rotators:
Obturator Externus
Obturator Internus
Piriformis
Gemelli Superior
Gemelli Inferior
Quadratus Femoris
37
Q

Knee Extensors

A 
Quadriceps:
Rectus Femoris (top of thigh)
Vastus Lateralis (lateral Top)
Vastus Medialis (medial Top)
Vastus Intermedius (deep to rectus femoris)
38
Q

Knee Flexors

A

Hamstrings: Bicep Femoris (back of the thigh towards the lateral side)
Semi Tendinous (middle back thigh)
Semi Membranous (medial back thigh)
Gracilis (outer edge of knee)
Sartorius
Gastrocnemius (calf muscles)
Plantaris (deep and right below the need and the posterior side)

39
Q

Anterior Compartment Lower Leg:

A 
Anterior Tibialis:
 Dorsiflexion, Inversion of Foot
Extensor Hallucis Longus
\: Extension of Great Toe, 
Dorsiflexion, Inversion Foot
Peroneus Tertius
\: Eversion of Foot, Dorsiflexion
Extensor Digitorum
\:Extension of toes, Dorsiflexion,
Eversion of Foot
***All Anterior Compartment assists w/ Dorsi Flexion
40
Q

Posterior Compartment

A

Superficial:
Gastrocnemius: Plantar Flexion
Soleus (bent knee): Plantar Flexion
Plantaris: Plantar Flexion
ALL posterior compartment assist w/ Plantar
Flexion
Flexor Hallucis Longus: Flex Great Toe,
Inversion Foot, Plantar Flexion
Flexor Digitorum Longus: Flex toes 2-5,
Inversion Foot, Plantar Flexion
Posterior Tibialis: Inversion Foot, Plantar Flexion
Special—-popliteus: Does not Plantar Flex, it
unlocks (rotates) knee from full extension.

41
Q

what musculoskeletal component provides the

major stability for the knee

A

Ligaments

42
Q

Muscles of the hamstrings

A

Bicep Femoris
Semi Tendinous
Semi Membranous

43
Q

the primary muscle that produces hip flexion

A

Iliopsoas

44
Q

Quadriceps how many muscles and where they begin and end

A 
pelvis to tibia 
Quadriceps 4 
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Vastus Intermedius (deep to rectus femoris)
45
Q

Hamstrings how many muscles and where they begin and end

A 
begin at pelvis end at front of the tibia 
3 
Bicep Femoris
     Semi Tendinous
     Semi Membranous
46
Q

The hamstrings attach to

A

the tibia

47
Q

Distal tibia and distal fibula are

A

malleolus which make the ankle bones

48
Q

What action the gastrocnemius and soleus produce together

A

Plantar Flexion

49
Q

Hallucis

A

Muscle that abducts and flexes big toe

50
Q

Pollicis

A

Muscle that abducts and flexes the thumb

51
Q

The action of the quadriceps

A 
Hip Flexion (Rectus Femoris)
Knee Extensors
52
Q

The action of the hamstrings

A

Hip extension

Knee Flexors

53
Q

action of the Anterior Tibialis

A

Dorsiflexion, Inversion of Foot

54
Q

Actions of the pectoralis major

A

Adducts and medially (internally) rotates

humerus, draws scapula anterior and inferior.

55
Q

Action of the triceps

A

Extends the Elbow. Long Head steadies head of abducted humerus. Aids
in extension and adduction of the shoulder.

56
Q

Why elbow flexion in supination is stronger than pronation

A

using Biceps:
Supinates forearm, when the arm is flexed and flexes elbow when the arm is extended. When the forearm is pronated it hardly assists in elbow flexion

57
Q

How to specifically stretch gastrocnemius

A

back leg straight, front leg bent, lean into wall until stretch is felt

58
Q

How to specifically stretch soleus

A

both legs bent, one in front of the other, lean into wall until stretch is felt

59
Q

Why the position of the pelvis affects the hamstring stretch

A

Hamstrings attach at the pelvis

Yoga Anatomy (3 decks)

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