Test 2 Flashcards
the names of the bones of the arm
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
3 systems reporting information to the brain to help with balance
Vision
Vestibular (ear crystals)
Proprioception
the main flexor muscle of the elbow
Brachioradialis
the scapular retractors
Rhomboids Major and Minor
Heather’s 3 keys to shoulder health
- Good Alignment/Posture
- Strong Scapular Stabilizers
- Strong Rotator Cuff
Clavicle
connects the upper limb to the trunk. from which the scapula and
free limb are SUSPENDED
the motion of the deltoid and a pose that uses all parts of the deltoid
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
supraspinatus
the first 15 degrees of arm abduction
forearm flexors
Start Anterior Medial
Forearm Extensors
Start Posterior Lateral
In downward facing dog what position is best for the shoulder, how can you best help
someone avoid dumping into ulnar edge of wrist
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.
Rotator Cuff
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.
Rotator Cuff Supraspinatus
Supraspinatus:
Initiates and assists deltoid in
abduction of the arm and acts with Rotator Cuff.
Rotator Cuff Infraspinatus
Infraspinatus:
Laterally (externally) rotate arm, holds
humeral head in glenoid cavity.
Rotator Cuff Teres Minor
Teres Minor: Laterally rotate arm (externally), holds
humeral head in glenoid cavity.
Rotator Cuff Subscapularis
Subscapularis: Medially (internally) rotates arm and
adducts it, holds humeral head in glenoid cavity.
Adductor Pollicis
Adducts the thumb
Are there muscles on top of the skull
yes
what joint the superficial muscles of the back move
Shoulder
Why is not going 100% on a stretch effective
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.
Static Stretching
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)
Facilitated Stretching
contracting the muscle that’s being stretch during a active static stretch
Dynamic Stretching
involves repetitive movement of the body into increasingly deeper stretches (vinyasa flow)
A stretch
is to lengthen a muscle in opposition to the
action (contraction) of the muscle
stretch
YOU NEED TO KNOW
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
The consequence of static stretching to muscle power
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
As a yoga teacher what can to teach and focus on to help your students balance
●Alignment ●Strength ●Core Connection and Activation ●Oppositional Ties- Stakes on a Tent ●Calm Mind
Poor scapular position causes
pinching of rotator cuff and loss of range of motion
bones of the leg including- upper and lower, pelvis, and leg through the lower leg.
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
the significance of the wide variety of hip joint structure for a yoga teacher
Different hips mean different levels of mobility and stability and so everyone has different abilities
Hip Flexors
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)
Hip Extensors
Gluteus Maximus
Hamstrings: Bicep Femoris (back of the thigh towards the lateral side)
Semi Tendinous (middle back thigh)
Semi Membranous (medial back thigh)
Hip Abduction
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)
Hip Adductors
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
Hip Internal Rotators
***There are NO muscles with the primary action of Internal Rotation**** Gluteus Medius (anterior fibers) Gluteus Minimus Semitendinosus Semimembranosus Gracilis Tensor Fascia Lata
Hip External Rotators
Deep Rotators: Obturator Externus Obturator Internus Piriformis Gemelli Superior Gemelli Inferior Quadratus Femoris
Knee Extensors
Quadriceps: Rectus Femoris (top of thigh) Vastus Lateralis (lateral Top) Vastus Medialis (medial Top) Vastus Intermedius (deep to rectus femoris)
Knee Flexors
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)
Anterior Compartment Lower Leg:
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
Posterior Compartment
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.
what musculoskeletal component provides the
major stability for the knee
Ligaments
Muscles of the hamstrings
Bicep Femoris
Semi Tendinous
Semi Membranous
the primary muscle that produces hip flexion
Iliopsoas
Quadriceps how many muscles and where they begin and end
pelvis to tibia Quadriceps 4 Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius (deep to rectus femoris)
Hamstrings how many muscles and where they begin and end
begin at pelvis end at front of the tibia
3
Bicep Femoris
Semi Tendinous
Semi MembranousThe hamstrings attach to
the tibia
Distal tibia and distal fibula are
malleolus which make the ankle bones
What action the gastrocnemius and soleus produce together
Plantar Flexion
Hallucis
Muscle that abducts and flexes big toe
Pollicis
Muscle that abducts and flexes the thumb
The action of the quadriceps
Hip Flexion (Rectus Femoris) Knee Extensors
The action of the hamstrings
Hip extension
Knee Flexors
action of the Anterior Tibialis
Dorsiflexion, Inversion of Foot
Actions of the pectoralis major
Adducts and medially (internally) rotates
humerus, draws scapula anterior and inferior.
Action of the triceps
Extends the Elbow. Long Head steadies head of abducted humerus. Aids
in extension and adduction of the shoulder.
Why elbow flexion in supination is stronger than pronation
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
How to specifically stretch gastrocnemius
back leg straight, front leg bent, lean into wall until stretch is felt
How to specifically stretch soleus
both legs bent, one in front of the other, lean into wall until stretch is felt
Why the position of the pelvis affects the hamstring stretch
Hamstrings attach at the pelvis
