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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
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
26
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
27
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 ```
28
Poor scapular position causes
pinching of rotator cuff and loss of range of motion
29
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
30
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
31
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)
32
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)
33
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)
34
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 ```
35
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 ```
36
Hip External Rotators
``` Deep Rotators: Obturator Externus Obturator Internus Piriformis Gemelli Superior Gemelli Inferior Quadratus Femoris ```
37
Knee Extensors
``` Quadriceps: Rectus Femoris (top of thigh) Vastus Lateralis (lateral Top) Vastus Medialis (medial Top) Vastus Intermedius (deep to rectus femoris) ```
38
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)
39
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 ```
40
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.
41
what musculoskeletal component provides the | major stability for the knee
Ligaments
42
Muscles of the hamstrings
Bicep Femoris Semi Tendinous Semi Membranous
43
the primary muscle that produces hip flexion
Iliopsoas
44
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) ```
45
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 Membranous ```
46
The hamstrings attach to
the tibia
47
Distal tibia and distal fibula are
malleolus which make the ankle bones
48
What action the gastrocnemius and soleus produce together
Plantar Flexion
49
Hallucis
Muscle that abducts and flexes big toe
50
Pollicis
Muscle that abducts and flexes the thumb
51
The action of the quadriceps
``` Hip Flexion (Rectus Femoris) Knee Extensors ```
52
The action of the hamstrings
Hip extension | Knee Flexors
53
action of the Anterior Tibialis
Dorsiflexion, Inversion of Foot
54
Actions of the pectoralis major
Adducts and medially (internally) rotates | humerus, draws scapula anterior and inferior.
55
Action of the triceps
Extends the Elbow. Long Head steadies head of abducted humerus. Aids in extension and adduction of the shoulder.
56
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
57
How to specifically stretch gastrocnemius
back leg straight, front leg bent, lean into wall until stretch is felt
58
How to specifically stretch soleus
both legs bent, one in front of the other, lean into wall until stretch is felt
59
Why the position of the pelvis affects the hamstring stretch
Hamstrings attach at the pelvis

Yoga Anatomy (3 decks)

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