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Yoga > Anatomy Quiz > Flashcards

Anatomy Quiz Flashcards

1
Q

iliotibial tract/band (IT band)

A

action/joint it crosses:
activating pose:
stretching pose:

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2
Q

TFL - tensor fascia lata*

A

action/joint it crosses:
hip abduction, internally rotates, flexes, supports femur on tibia when standing, turns thighs inward, strengthens knee
origin: anterior portion of outside of iliac crest?, and anterior superior iliac spine
insertion: iliotibial band? –> anterolateral proximal tibia
activating pose: Ardha chandrasana
stretching pose: lotus, (padmasana)
not very powerful; stabilizes

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3
Q

quadriceps

A

action/joint it crosses:
knee extension; all attach to the femur; insert into the patella tendon (patella acts as a fulcrum for leverage)

activating pose: chair (lowering into chair activates eccentric contraction; coming out of chair concentric contraction)
crescent lunge, lowering knee
stretching pose:
hero’s

4 heads (4 distinct portions):

rectus femoris: also flexes the hip

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4
Q

rotator cuff*

A

action/joint it crosses:
activating pose:
stretching pose:

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5
Q

deltoids

A 
action/joint it crosses:
shoulder abduction
posterior - origin - scapula
lateral - origin - acromion
anterior - origin - clavicle
come together at deltoid tuberosity; insertion - lateral humerus

activating pose: warrior II

stretching pose: cow face arms?, humble warrior

can be their own antagonist (like pec)

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6
Q

biceps

A

action/joint it crosses:
elbow flexion, arm flexion, supinate forearm
origin: long head of supraglenoid tubercle and short head of radial tuberosity
activating pose: gorilla?
stretching pose: wing
brachialis - biceps brachii - under bicep - pushes bicep up

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7
Q

triceps

A 
action/joint it crosses:
elbow extension, shoulder extension
origin
activating pose: dolphin plank (lengthening eccentrically on way down), chaturanga (shortening concentrically at top)
stretching pose:
3 heads: lateral, medial, long
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8
Q

flexor & extensors of wrist*

A

action/joint it crosses:
wrist flexion and extension
activating pose:
stretching pose: hands facing back; gorilla

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9
Q

soleus

A

action/joint it crosses:
origin: fibula, medial portion of tibia; insertion: calcaneus?
activating pose: awkward
stretching pose: down dog

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10
Q

gastrocnemius

A

action/joint it crosses:
plantar flexion of the foot; ankle flexion & assists/stabilizes knee flexion
origin: femoral condyles; insertion: heel bone/calcaneus

activating pose: awkward, crescent lunge

stretching pose: seated forward fold, down dog

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11
Q

tibialis anterior*

A

action/joint it crosses:
dorsiflexion (antagonists to plantar flexion)
activating pose:
stretching pose:

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12
Q

peroneus brevis*

A

action/joint it crosses:

activating pose:
stretching pose:

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13
Q

peroneus longus*

A

action/joint it crosses:
activating pose:
stretching pose:

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14
Q

iliopsoas

A

action/joint it crosses:
activating pose:
stretching pose:

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15
Q

gluteus maximus

A

action/joint it crosses:
activating pose:
stretching pose:

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16
Q

gluteus medius

A

action/joint it crosses:
activating pose:
stretching pose:

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17
Q

adductor magnus

A

action/joint it crosses:
activating pose:
stretching pose:

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18
Q

hamstrings

A

action/joint it crosses:
activating pose:
stretching pose:

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19
Q

diaphragm*

A

action/joint it crosses:
activating pose:
stretching pose:

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20
Q

serratus anterior*

A

action/joint it crosses:
activating pose:
stretching pose:

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21
Q

sartorius

A

action/joint it crosses:
activating pose:
stretching pose:

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22
Q

piriformis

A

action/joint it crosses:
activating pose:
stretching pose:

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23
Q

internal oblique

A

action/joint it crosses:
activating pose:
stretching pose:
int - up and in; towards t(i)ts

24
Q

external oblique

A

action/joint it crosses:
activating pose:
stretching pose:
ext - e - down and in pock(e)ts; more superficial than internal

25
Q

rectus abdominis

A

action/joint it crosses:
activating pose:
stretching pose:

26
Q

latissimus dorsi

A

action/joint it crosses:
activating pose:
stretching pose:
handcuffs

27
Q

trapezius

A

action/joint it crosses:
activating pose:
stretching pose:

28
Q

pectoralis major

A

action/joint it crosses: horizontal adduction, flexion, extension, internal rotation of arm
lot of origins: clavicle, border of sternum, bottom 6 ribs; insertion: bicipital groove
activating pose:
stretching pose: supine twist, flip down dog, strap roll, bound forward fold, upward plank, wing
The pec is it’s own antagonist; broad shape, almost semicircular
assists in inhalation

29
Q

pectoralis minor

A 
action/joint it crosses:
origin/insertion?: coracoid process of scapula to ribs 3-4-5
activating pose:
stretching pose:
assists in inhalation
30
Q

rhomboids

A

major:
action/joint it crosses:
activating pose:
stretching pose:

minor:
action/joint it crosses:
activating pose:
stretching pose:

action/joint it crosses:
activating pose:
stretching pose:

31
Q

sternocleidomastoid

A

action/joint it crosses:
rotates neck
activating pose:
stretching pose:

32
Q

scalenes*

A

action/joint it crosses:
activating pose:
stretching pose:

33
Q

levator scapulae*

A

action/joint it crosses:
activating pose:
stretching pose:

34
Q

erector spinae

A

action/joint it crosses:
activating pose:
stretching pose:

35
Q

QL

A

action/joint it crosses:
activating pose:
stretching pose:
deep to erector spinae

36
Q

*P - demonstrate flexion/extension

A

sagittal plane of motion
flexion - usually moves the extremity forward (except the knee, where it moves backward)
extension - moves the extremity backward

“elbows, fingers
shoulders and hips”

flexion: ex: seated forward fold
ex) Urdhva Hastasana (Mtn, hands up); fingers, wrists and forearms flex to grip the feet and draw the body deeper into forward bends
extension: ex: Wheel
ex) Purvottanasana (Upward Plank)

  • front knee flexes
  • front hip flexes
37
Q

*P - demonstrate abduction/adduction

A

frontal plane of motion
abduction - moves extremity away from midline; away from body
adduction - moves extremity toward the midline; adds to body line

hips, shoulders, spine, wrists
abduction: ex: ex) Warrior II (Virabhadrasana II):
-arms abduct
adduction:

38
Q

*P - demonstrate internal/external rotation

A

internal rotation - aka medial rotation - towards the midline
external rotation - away from the midline

ex) Warrior II (Virabhadrasana II):
-back foot rotates internally
-forearms rotate internally
-neck and head rotate
external ex:
internal ex: Garudasana (Eagle), ex) Pasrvottonasana (Pyramid)

39
Q

*P - demonstrate lateral spinal flexion

A

ex) Triangle

ex) Side Bend

40
Q

*P - demonstrate pronation/supination

A

pronation -
prone: face down - ex) locust
supination -
wrists - supination - palm up- holding soup
ankles:
pronation - pronator teres and pronator quadratus muscles of the forearm contract, turning the palm down (down dog)
supination - biceps contract, turning the palms up (shoulder stand)
-inversion: pinky toe down; collapsing outward
-eversion: pinky toe up; collapsing inward
supine: on spine (back)

41
Q

*P - demonstrate horizontal abduction/adduction

A

horizontal abduction -

horizontal adduction - extremities to midline (in front of you)

42
Q

*P - demonstrate plantar/dorsi flexion

A

plantar flexion -
dorsi flexion -

feet
plantar - foot on pedal - Purvottanasana

43
Q

*P - demonstrate circumduction

A

combination of multiple movements, around in a circle

shoulder
hip

44
Q

*P - demonstrate elevation/depression of scapula

A

elevation - (upward rotation) - Handstand???

depression - (downward rotation) - Tolasana???

45
Q

*P - demonstrate retraction/protraction of scapula

A

retraction -
protraction - (abduction) - Chatarunga Dandasana
retract - (adduction) come together; “stops” - Warrior II
protract - spread apart; “destabilizes”

46
Q

*P - demo pose in frontal/sagittal/transverse planes of motion

A

frontal - coronal - divides body into front and back; movements: adduction - moves extremity toward the midline, and abduction - moves extremity away from midline; (jumping jacks bt 2 sheets of glass)

sagittal - divides the body into right and left;
movements: flexion - usually moves the extremity forward (except the knee, where it moves backward) and extension - moves the extremity backward - (archer)

transverse - divides the body in upper and lower halves;
movement: rotation - (medial rotation - towards the midline or lateral rotation - away from the midline) - (also known as internal and external rotation)

ex) Warrior II (Virabhadrasana II):
- front knee flexes
- front hip flexes
- back hip extends
- back foot rotates internally
- torso extends
- arms abduct
- forearms rotate internally
- neck and head rotate

47
Q

*P - ID locations of structures using proximal/distal

A 
proximal:
-close to trunk
the end of the muscles closest to the core (proximal end) is usually the "origin"; closer to center of body
wrist distal to shoulder
distal:
-further from
the distal end attaches more peripherally is usually the "insertion"
shoulder proximal to wrist
48
Q

*P - ID locations of structures using superficial/deep

A

superficial -

deep - towards the inside

49
Q

*P - ID locations of structures using superior/inferior

A

superior:
-toward head
inferior:
-toward feet

50
Q

*P - ID locations of structures using medial/lateral

A

medial -

lateral -

51
Q

*P - ID locations of structures using anterior/posterior

A

anterior -

posterior -

52
Q

*P? spinal regions

A

Cervical (7) - includes: C1 - Atlas (connects to skull) and C2 - Axis (allows neck rotation)
Thoracic (12) - (first bump)
Lumbar (5)
Sacral (5) - sacrum is fused; connects lower appendicular to axial
Coccyx (3) - flexible; (lower pelvic floor muscles, etc)

53
Q

spinal curves

A

lordosis - concave curve
kyphosis - convex curve

cervical lordosis
thoracic kyphosis
lumbar lordosis
sacral kyphosis

54
Q

describe structure/function of diaphragm

A

-thin, half-dome shaped muscle that divides the thoracic and abdominal cavities
- attaches to inside of ribcage, posterior side of sternum, and anterior side of spinal column (“zyphoid process of sternum”)
-muscle fibers attach/meet at the central tendon
-contracting diaphragm expands the chest, creating a negative inspiratory pressure in the thorax, drawing air into the lungs through the trachea
inhale - diaphragm contracts; increase in thoracic volume
exhale - diaphragm relaxes; decrease in thoracic volume
lungs are elastic and expand when the diaphragm contracts during inhalation. Like a balloon, the lungs passively empty during exhalation as the diaphragm relaxes.

55
Q

*P - describe difference between isometric/concentric/eccentric contractions

A

isometric - muscle generates tension but does not shorten, and the bones do not move; holding, without movement; (ex) holding plank

concentric - muscle shortens while maintaining constant tension through a range of motion; shortening; overcoming a force to shorten muscle; (ex) pushing up to high plank; resistance - overcoming gravity/ against gravity

eccentric - muscle contracts while lengthening; despite the F, muscle lengthens; lengthening (ex) lowering down to low plank; resistance - matching gravity

56
Q

describe the structure of joints as it relates to function

A

Shape of the joints reflect their function - (and their function reflects their shape) - depends on the mobility or stability they require - shape determines ROM

designed to decrease friction (bone to bone)

ball and socket - confers the greatest mobility in all planes - useful for activities such as changing direction while walking, or reaching in various directions to grasp objects) - circumduction
hips, shoulders

hinge - provides greater stability - useful for propelling the body forward (or drawing an object towards the body) - flexion/extension
knees, elbows

gliding - carpel

ellipsoid - skull and atlas

saddle - thumb

pivot - C1 & C2; atlas and axis

false - scapula - floats

intervertebral - between the vertebrae - allow for limited mobility between individual vertebrae, but great stability to protect the spinal cord

joints shape and orientation determine how that muscle is applying force

57
Q

name/ID bones on skeletal diagram

A

axial - runs along axis/midline; skull to tailbone
appendicular - from clavicles out; spinal column, skull and ribcage

Axial:
clavicle
scapula - floats over rib cage
sternum - connects axial to appendicular
humerus
radius - rad - thumbs up
ulna
rib cage - attaches to thoracic vertebrae; 12 ribs , bottom 2 are floating, the rest attach to sternum (manubrium, body, and zyphoid process)
Carpel bones - mobility for wrists
metacarpels (proximal, medial, distal)
phalanges
-hips: illium, sacrum, pubis
femur
patella
tibia
fibula - (L) - Little, Lateral
calcaneus (most dense bone in the body), talus
tarsals - crest of ankle
metatarsals
phalanges

Yoga (4 decks)

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