Trunk/Spine/Core

Question 1

Cervical Spine

Answer 1

7 vertebrae (1st: atlas/2nd: axis allow for rotational movements of the head)

Question 2

Thoracic Spine

Answer 2

12 vertebrae

Question 3

Lumbar

Answer 3

5 vertebrae

Question 4

Sacrum

Answer 4

5 vertebrae

Question 5

Coccyx

Answer 5

4 vertebrae

Question 6

Lordosis

Answer 6

Sagittal plane; increased posterior concavity of cervical and lumbar curves

Question 7

Kyphosis

Answer 7

Increased anterior concavity of thoracic spine

Question 8

Hypolordosis

Answer 8

Reduction for normal lordotic curve, resulting in flat back

Question 9

Hyperlordosis

Answer 9

Paris Hilton pose (sticking butt out/ anterior pelvic tilt)

Question 10

Scoliosis

Answer 10

Lateral curvatures or sideward deviations of spine

Question 11

What are the two parts that make up the intervertebral disc?

Answer 11

-Annulus fibrous: the outer rim of dense fibrocartilage
-Nucleus pulposus: central gelatinous, pulpy substance

Question 12

How does disc herniation occur?

Answer 12

-Generally a flexion mechanism/hypolordotic posture
-Causes posterior herniation
-Upper back posture is important
-Extensions as exercises can help

Question 13

Facet Joints

Answer 13

-Gliding-type joints due to limited gliding movements
-Gliding movement between superior and inferior processes of facet joints
-Control movement
-Angle of facet joint changes at different spinal levels to allow certain movements and prevent others

Question 14

What are the disc pressure changes with posture

Answer 14

-Spinal curves enable it to absorb blows and shocks
-The more pressure placed on one side of the vertebrae has uneven force distribution which can lead to nerve impingement and back spasms with hyperlordosis and posterior disc herniation with hypolordosis

Question 15

How does disc shock absorption changes with aging

Answer 15

When we grow older our bodies are trying to fight gravity, which naturally pull us down into a hypolordotic state, putting more pressure on the anterior portion of the vertebrae, and less pressure on the posterior portion of the vertebrae, allowing for disc herniation

Question 16

Ribs

Answer 16

-12 pairs of ribs
-7 true ribs attach directly to the sternum
-3 false ribs attach indirectly to the sternum
-2 floating ribs

Question 17

Rib articulation with the spine and sternum

Answer 17

Each rib articulates with a vertebrae on the spine, specifically the thoracic sone (hence 12 vertebrae

Question 18

Spinal movements

Answer 18

-Rotational mobility in the thoracic spine
-Rotational stability in lumbar spine
-Facet joints in the sagittal plane clash into each other preventing rotation in lumbar spine (train obliques)

Question 19

Spinal flexion

Answer 19

-Anterior movement of spine
-In cervical region the head moves toward chest
-In lumbar region the thorax moves towards pelvis
-Sagittal plane movements

Question 20

Spinal Extension

Answer 20

-Return from flexion/posterior movement of spine
-In cervical spine head moves away from chest and thoracic moves away from pelvis
-Sagittal plane movement

Question 21

Lateral flexion

Answer 21

-Side bending
-Head moves laterally toward the shoulder and thoracic moves laterally toward pelvis
-Frontal plane movement

Question 22

Spinal rotation

Answer 22

-Rotary movements of spine in transverse plane
-Chin rotates from neutral toward shoulder and thorax rotates to one side

Question 23

Muscles of thorax (for respiration)

Answer 23

-Diaphragm: quiet breathing/relaxation of diaphragm pushes air out
-Intercostal muscles: forced breathing/external intercostals=inspiration/internal intercostal muscles=expiration

Question 24

Erector spinae

Answer 24

-Largest muscle
-Extends on each side of spinal column from pelvis to cranium
-Divided into 3 muscles: spinalis, longissimus, and iliocostalis
-From medial to lateral side, has attachments in lumbar, thoracic, and cervical regions
-Actually made up of nine muscle
-Extension (anti-flexion)
-Anterior pelvic rotation (hyperlordosis)

Question 25

Quadratus lumborum

Answer 25

-Stabilizes pelvis and spine
-Train as anti-lateral flexor/bender
-Origin: Posterior inner lip of iliac crest
-Insertion: One-half length of lower border of the twelfth rib and transverse process of the upper four lumbar vertebrae

Question 26

Rectus abdominus

Answer 26

-Both sides: lumbar flexion (anti-extensor
-Posterior pelvic rotation (hypolordosis)
Origin: Crest of pubis
Insertion: Cartilage of fifth, sixth, and seventh ribs, xiphoid process

Question 27

External Oblique

Answer 27

-Both sides: lumbar flexion
-Posterior pelvic rotation
-Right side: lumbar lateral flexion to right, rotation to left
-Left side: lumbar lateral flexion to left, rotation to right
-Origin: Borders of lower eight ribs at side of chest dovetailing with serratus anterior muscle
-Insertion: Anterior half of crest of ilium, inguinal ligament, crest of pubis, fascia of rectus abdominis medially at lower front

Question 28

Internal oblique

Answer 28

-Both sides: lumbar flexion (anti-extensors)
- Posterior pelvic rotation
-Right side: lumbar lateral flexion to right, rotation to right
-Left side: lumbar lateral flexion to left, rotation to left
-Origin: Upper half of inguinal ligament, anterior two-thirds of crest of ilium, lumbar fascia
-Insertion: Costal cartilages of eighth, ninth, and tenth ribs, linea alba

Question 29

Transverse abdominus

Answer 29

-Pulling abdominal wall inward (hollowing)
-It’s better to brace your core for it to be more stable, than to hollow your core
-Origin: outer third of inguinal ligament, inner rim of iliac crest, inner surface of cartilage of lower six ribs, lumbar fascia
Insertion: crest of pubis, iliopectineal line, and linea alba joining its fellow from other side

Question 30

Core Training

Answer 30

• Muscles in abdomen should be farther from the spine to become more stable (bracing core)
  -Core should be trained isometrically as stabilizers instead of flexors/extensors
  Side plank: quadratus lumborum exercise
  Bosu ball dead bug: anti-extensor exercise for rectus abdominus, external oblique, internal oblique

Question 31

What muscles are agonists in lumbar flexion?

Answer 31

-Rectus abdominus
-External Oblique
-Internal Oblique

Question 32

What muscles are agonists in lumbar extension?

Answer 32

-Erector spinae

Question 33

What muscles are agonists in lumbar lateral flexion?

Answer 33

-Erector spinae
-External oblique
-Internal oblique

Question 34

What muscles are agonists in lumbar rotation?

Answer 34

-External oblique
-Internal oblique
-Rectus abdominus