W8Core Flashcards
GO TO ANATOMY ZONE ON YOUTUBE FOR MORE VIDEOS
Is the recommendation from the YTT teaching core anatomy online as a YT video
What does the core do?
CORE - Stabilises Us.
- Pilates
- Physiotherapy
- Yoga teachers
All look at core differently. Different muscle groups that are involved in stability and core.
Recite the (SOUP CAN) muscles of the core as per the SM TY Core Video:
Include front, sides, back, bottom and top of our ‘soup can’, our core.
(SOUP CAN) of the front, sides, back, bottom, and top of our ‘soup can’, our core.
- Abdominals
- Psoas
- Quadratus Lumborum
- Multifidi
- Diaphragm
- Pelvic Floor
There are other muscles involved in the core.
These are the ones we looked at with SM YTT200HRS.
How many layers of muscles do the abdominals have?
4
The abdominals are made up of four layers of different muscles
Recite the 4 layers of abdominals - starting with the deepest abdominal muscle layer and ending with the most superficial muscle layer?
- Transverse Abdominus (TA)
- Internal Obliques (INT OBL)
- External Obliques (EXT OBL)
- Rectus Abdominus (RA)
T.I.E.R
The 4 layers of the abdominals are from deepest to most superficial. Well done!
READ CARD
- Transverse Abdominis – DEEPEST – comes first.
- Internal Oblique – INTERNAL obviously comes first in obliques.
- External Oblique – EXTERNAL obviously comes next.
- Rectus Abdominis – MOST SUPERFICIAL comes last.
TIRE
Recite the direction the 4 Abdominals Muscles run in?
- Transverse Abdominis - transverse means across/horizontal.
- Internal Oblique’s - oblique means diagonal.
- External Oblique’s - oblique means diagonal.
- Rectus Abdominis - rectus meaning straight.
What is the:
LINEA ALBA? (White Line)
A line of connective tissue where all of the abdominal muscles insert into the front of the body.
MEDIAL/MID-LINE in torso
How do connective tissue and muscle tissue interact?
- Connective tissue and muscle tissue go together.
- They interlock like our fingers do when we clasp our hands.
- Connective tissue and muscle tissue interconnect into layers of abdominals and insert into each other.
APONEUROSIS
APONEUROSIS
What is DIASTASIS RETI ?
DIASTASIS RETI - is when connective tissue splits apart from a heavy pregnancy.
Are our Layers of Abdominal muscles thick?
No.
Our layers of abdominal muscles are thin like prosciutto ham.
Do our abdominals provide a good amount of protection for our organs?
Abdominals don’t provide very much protection for organs.
How do Abdominal muscles interact with the internal organs?
Abdominals wrap around our internal organs.
Are the back muscles thin like prosciutto?
NO. Back muscles a big, thick, chunky muscles.
What are a few more names for the TA?
- Transverse Abdominus
- Corset Muscle
- ‘Ryan Reynolds’ Six Pack
Which direction do the TA/Transverse Abdominals run in?
- Across/horizontal
- They wrap around the trunk.
- From back to front and sides of a soup can.
What happens when the TA/Transverse Abdominis contracts?
WHEN TA CONTRACTS
- IT CINCHES UP & IT HOLDS US IN.
The TA muscle is a muscle of?
The TA muscle is a muscle of: STABILITY
Can the TA contract subconsciously?
- Yes the TA muscle DOES contract subconsciously in preparation for movement.
- TA pre-contracts - we may not even be aware of it
Roles Of Muscle Types:
Agonists, Antagonists and Synergists
Prime Movers (Agonists) & Synergists (Helpers) in Elbow Flexion
Is the TA a synergist (fires up with another muscle/works with another muscle/s)
- TA is a stable platform, a synergist (it fires up ) with PELVIC FLOOR
- PF fires up & THEN the TA fires up with the PF
- Example in PFM Kegel:
- The PFM is the Agonist/Prime mover.
- The TA is the synergist/HELPER.
How can we feel the TA?
FEEL your TA: fingertips just inside the front of hip bones, PS lift and lower
What are Muscle SYNERGISTS?
Muscle synergists are:
- Muscles that work together to create a movement as synergists.
Example: iliacus, psoas major, and rectus femoris all can act to flex the hip joint. …
- All of these muscles together could be referred to as synergists for flexion of the hip joint.
Explain: Agonist (prime mover)?
- We describe the main muscle that does an action as the agonist.
- Also called the “prime mover”. Many actions have one muscle that is responsible for more of the work in that action than other muscles.
- Example: the agonist, or prime mover, for hip flexion would be the iliopsoas. Although it does not work alone, iliopsoas does more of the work in hip flexion than the other muscles that assist in that action
Explain what the Agonist is in movements?
- MOST OF THE WORK.
- The muscle that is doing most of the work.
- The principal muscle involved is called the prime mover, or agonist.
•Explain what the Synergist is in movements?
- HELPER
- Synergists AID Agonist/prime mover muscles in their movement.
- SYNERGISTS ARE HELPERS.
Explain what the Antagonist is in movements?
- OPPOSTER. STABELIZER.
- An Antagonist muscle has the opposite action of the prime mover. STABELIZER.
•
•Has 2 important roles in muscle function:
•
- (1) Maintain body or limb position, such as holding the arm out or standing erect.
- (2) Control rapid movement, as in shadow boxing.
What do TENDONS connect?
- Muscle to bone
- Tendons connect muscles to bone.
What are tendons?
Tendons are narrow bands of connective tissue that connect muscles to bone
What do LIGAMENTS connect?
BONE TO BONE
Ligaments join bone to bone
What are Ligaments?
Narrow bands of connective tissue that join bone to bone.
What do APONEUROSES connect?
Aponeuroses ATTACH FLAT MUSCLE to another muscle or to several bones
ATTACH FLAT MUSCLE. FLAT.
Like TA, OBL IN & EXT, RA – FLAT MUSCLES
And gastrocnemis (calf)
What is the origin point in terms of muscles?
ORIGIN – UNMOVING BONE.
Origin anchors the muscle to the unmoving bone UNMOVING BONE
What is the INSERTION point in terms of muscles?
INSERTION – MOVING BONE
insertion attaches to the moving bone MOVING BONE
What does it mean when a muscle has TWO HEADS?
Two heads means it originates in two spots (ORIGIN UNMOVING)
Which is the most SUPERFICIAL muscle in the abdominal muscles group?
- RA
- Rectus Abdominis
- Ryan Reynold Six Pack
What are viscera?
Viscera are the internal organs in the main cavities of the body, especially those in the abdomen, e.g. the intestines.
Which way do the fibers of the internal obliques run?
INT OBL
- INTERNAL OBLIQUES (OBL)
- INT OBL - Pass UPWARDS & Towards the midline. (On the opposite angle of EXT OBL)
•
•Pass/Run SUPEROMEDIALLY (superiorly/superior/up, medially/middle)
•
- The fibers of the internal obliques run up at an angle, opposite in direction to the fiber angle of the external obliques.
- Illiac/hip up to the ribs and towards the midline.
- ORIGIN attachment point: Illiac Crest
- INSERTION attachment point: Costal Cartilage 8 -12th RIB
- Fibers run upwards and forwards/Superiorly and Medially
- HANDS ON TITS – OBL INT parallel to forearm
GIVE BRIEF INSTRUCTIONS FOR: Uddiyana Banda?
Uddiyana Banda instructions brief
- Inhale
- Bends knees
- Palms to thighs
- Arms straight
- tailbone down
- exhale all the way out
- poke tongue out
- exhale further
- scoop organs up into long area/like cat pose
- engage throat lock (jalandhara)
- hold breath out as long as can
- let everything going inhale
what is concentric muscle contraction?
Concentric – contracting/shortening/working
example
SIT UPS/CRUNCHES SJ MAYBE BAKASANA/KNEEW TO CHEST
What is Eccentric muscle contraction?
Eccentric – extending/ lengthening/working
EG: BACKBENDS (USTRASANA/SHALABASANA/BUJUNGASANA)
What is an isometric contraction?
Isometric – static/stays still/working
Examples
BOAT (NIRVASANA)
Plank (chaturanga dandasana)
where is the QUADRATUS UMBORUM?
QUADRATUS UMBORUM
