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Yoga Teacher Training- 200 Hour > Key Muscles of Yoga > Flashcards

Key Muscles of Yoga Flashcards

1
Q

What are your external hip rotators?

A

piriformis

Gemellus superior

Gemellus inferior

Obturator internus

Obturator exterus

Quadratus femoris

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2
Q

How many cervical vertebrae are there?

A

7

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3
Q

How many thorassic vertebrae are there?

A

12

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4
Q

How many lumbar vertebrae are there?

A

5

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5
Q

What are the calf muscles?

A

Gastrocnemius, soleus, tibialis anterior

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6
Q

Key actions of the deltoid

A

pronate the scapula

flex the arm

internal rotation of the GH joint/shoulder

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7
Q

Key actions of the trapezius

A

Upper fibers are descending lower fibers are ascending

Upper fibers:

  • extend head and neck
  • laterally flex the head and neck to the same side
  • rotate the head and next to the opposite side
  • elevate the scapula
  • upwardly rotate the scapula

Middle fibers:

  • retract the scapula
  • stabilize the scapula

Lower fibers

  • Depress the scapula
  • upwardly rotate the scapula
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8
Q

What are the key actions of the Latissimus Dorsi and Teres Major?

A

Lats are the broadest muscle of the back. the teres major is called “Lat’s little helper” it is a complete synergist to the lat. sometimes called the handcuff muscles.

Lats:

  • extend the shoulder
  • retract the shoulder
  • internally rotate the shoulder

same with Teres Major

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9
Q

What are the rotator cuff muscles?

A
  • Supraspinatus
  • Infraspinatus
  • Teres Minor
  • Subscapularis
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10
Q

Key actions of the Supraspinatus

A

pronate (abduction) the shoulder

stabilize the humerus in the glenohumeral joint

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11
Q

Key actions of the Infraspinatus

A
  • externally rotate the shoulder
  • retract the shoulder
  • stabilize the humerus in the G/H joint
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12
Q

Key actions of Teres Minor

A
  • externally rotate the shoulder
  • the retract the shoulder
  • Stabilize the shoulder
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13
Q

Key actions of Supscapularis

A
  • internally rotate the shoulder
  • Stabilize the head of the humerus in the G/H joint
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14
Q

What are the key actions of the rhomboid?

A

retract the scapula (scapular- thorassic joint)

  • Elevate the scapula
  • downwardly rotate the S-T joint
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15
Q

What are the key actions of the Levator Scapula?

A

Unilaterally:

  • Elevate the S-T joint
  • downwardly rotate the S-T joint
  • Laterally flex the head and neck
  • Rotate the head and neck to the same side

Bilaterally:

  • Extend the head and neck
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16
Q

What are the key actions of the Serratus Anterior?

A
  • Abduct the S-T joint
  • Upwardly rotate the S-T joint
  • Depress the S-T joint
  • Hold the medial border of the scapula against the rob cage
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17
Q

What are the key actions of the pectoralis Major?

A
  • retract the G/H joint
  • internally rotate the G/H joint
  • assist to elevate the thorax during forced inhalation

Upper fibers:

  • flex the G/H joint
  • Horizontally adduct the G/H joint

Lower fibers

  • Extend the G/H joint
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18
Q

What are the key actions of the Pectoralis Minor

A
  • Depress the S-T joint
  • Abduct the S-T joint
  • Downwardly rotate the S-T joint

With the scapula fixed- assist to elevate the ribs during forced inhalation.

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19
Q

What are the key actions of the Biceps Brachii?

A
  • flex the elbow (humero-ulnal joint)
  • Supinate the forearm
  • Flex the shoulder (G-H joint)
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20
Q

What are the key actions of the triceps brachii?

A
  • extend the elbow

long head

  • extend the shoulder
  • Adduct the g/H joint
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21
Q

What are antagonists on flexion of the spine?

A
  • Rectus abdominus
  • External oblique
  • internal oblique
  • Psoas
  • Iliacus
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22
Q

What are synergists on extension of the spine?

A
  • Erector Spinae
  • Quadratus Lumborum
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23
Q

What are antagonists on flexion of the spine?

A
  • Erector Spinae
  • Quadratus Lumborum
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24
Q

What are synergists on flexion of the spine?

A
  • Rectus abdominus
  • External oblique
  • internal oblique
  • Psoas
  • Iliacus
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25
Q

What are synergists in spinal rotation?

A
  • Internal Obliques
  • External Obliques
  • Erector Spinae
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26
Q

What are synergists of lateral flexion of the spine?

A
  • Iliocostals
  • External oblique
  • Internal Oblique
  • Quadratus Lumborum
  • Psoas major (assists)
  • Lats (assists)
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27
Q

What are the key actions of the erector spinae?

A
  • Laterally flex the spine (one side)
  • Extend the spine (both sides)
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28
Q

What are the key actions of Quadratus Lumborum?

A
  • Laterally tilt the pelvis
  • laterally flex the spinal column
  • Helps to extend the spine
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29
Q

What are the four abdominal muscles?

A
  • Rectus Abdominus
  • External oblique
  • internal oblique
  • Transverse abdominus
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30
Q

What are the key actions of the rectus abdominus?

A
  • flex the spine
  • posterior pelvis tilt
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31
Q
  • What are the key actions of the External Oblique?
A
  • laterally flex the spine
  • rotate the spine
  • bilaterally flex the spine
  • compress abdominal contents
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32
Q

What are the key actions of the internal obliques?

A
  • Laterally flex the spine
  • Rotate the spine
  • Flex the spine
  • compress tummy contents
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33
Q

What is the key action of the transverse abdominus?

A

Compress tummy contents

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34
Q

What is the key action of the diaphragm?

A

Contract during inhalation

Relax in exhalation

35
Q

What are antagonists in hip extension?

A
  • Psoas
  • Iliacus
  • Tensor Fascia Latae
  • Sartorius
  • Rectus Femoris
  • Glute MEd
  • Glute minimus
  • adductors (assist)
36
Q

What are synergists in hip flexion?

A
  • Psoas
  • Iliacus
  • Tensor Fascia Latae
  • Sartorius
  • Rectus Femoris
  • Glute MEd
  • Glute minimus
  • adductors (assist)
37
Q

What are antagonists in hip flexion?

A
  • Glute max
  • Biceps femoris
38
Q

What are antagonists in external rotation of the hip?

A
  • Glute medius
  • Glute minimus
  • Tensor fascia latae
  • Adductors
39
Q

What are prime movers in internal rotation of the hip?

A
  • Glute medius
  • Glute minimus
  • Tensor fascia latae
  • Adductors
40
Q

What are antagonists in internal rotation of the hip?

A
  • gluteus maximus
  • Piriformis
  • Quadratus femoris
  • Obturator internus and externus
  • Gemellus superior and inferior
  • Glute med
  • Psoas
  • Iliacus
  • Sartorius
  • Biceps femoris
41
Q

What are synergists in external rotation of the hip?

A
  • gluteus maximus
  • Piriformis
  • Quadratus femoris
  • Obturator internus and externus
  • Gemellus superior and inferior
  • Glute med
  • Psoas
  • Iliacus
  • Sartorius
  • Biceps femoris
42
Q

What are synergists in abduction of the hip?

A
  • Glute max
  • Glute medius
  • Glute minimus
  • Tensor Fascia Latae
  • Sartorius
  • Piriformis (when the hip is felxed)
43
Q

What are antagonists in abduction of the hip?

A
  • Adductor magnus
  • Adductor longus
  • Adductor brevis
  • Pectineus
  • Gracilis
  • Glute max (lower fibers)
44
Q

What are synergists in Adduction of the hips?

A
  • Adductor magnus
  • Adductor longus
  • Adductor brevis
  • Pectineus
  • Gracilis
  • Glute max (lower fibers)
45
Q

What are antagonists in adduction of the hip?

A
  • Gluteus maximius
  • Gluteus medius
  • Gluteus minimus
  • Tensor fascia latae
  • Sartorius
  • Piriformis
46
Q

What are the synergists in flexion of the knee?

A
  • Biceps femoris
  • Semitendinosus
  • Semimembranosus
  • Gracilis (anti- rape muscle)
  • Sartorius
  • Gastrocnemius
  • Popliteus
47
Q

What are antagonists in flexion of the knee?

A
  • Rectus femoris
  • Vastus Lateralis
  • Vastus medialis
  • Vastus intermedius
48
Q

What are synergists of extension of the knee?

A
  • Rectus femoris
  • Vastus lateralis
  • Vastus medialis
  • Vastus intermedius
49
Q

What are antagonists of extension of the knee?

A
  • Biceps femoris
  • Semi tendinosis
  • semimembranosis
  • GRacilis
  • Sartorius
  • Gastrocnemius
  • Popliteus
50
Q

What are the muscles of the Quadriceps Femoris group?

A
  • Rectus femoris
  • Vastus Medialis
  • Vastus Lateralis
  • Vastus Intermedius
51
Q

What is the key action of the Quadriceps Femoris group?

A

Extend the knee

Rectus femoris: Flex the hip

52
Q

What are the three muscles of the Hamstrings?

A
  • Biceps femoris
  • Semitendinosis
  • Semimebranosus
53
Q

What are the key actions of the hamstrings?

A
  • Flex the knee
  • extend the hip
54
Q

What are the three muscles of the Gluteii?

A
  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus
55
Q

What are the key actions of the Gluteii?

A
  • Extend the hip
  • externally rotate the hip
  • Abduct the hip
56
Q

What are the key muscles of the adductor group?

A
  • Adductor Magnus
  • Adductor Longus
  • Adductor Brevis
  • Pectineus
  • Gracilis
57
Q

What are the key actions of the adductor group?

A
  • Adduct the hip
  • Internally rotate the hip
  • Assist in flex the hip
  • Assist in extend the knee
58
Q

What is the key action of the tensor fascia latae and the iliotibial tract?

A
  • Flex the hip
  • Internally rotate the hip
  • Abduct the hip
59
Q

What are the external rotators of the hip?

A
  • piriformis
  • Quadratus femoris
  • Obturator internal and external
  • Gemmelus superior and inferior
60
Q

What are the muscles of the iliopsoas?

A
  • psoas major
  • Iliacus
61
Q

what are the key actions of the iliopsoas?

A
  • Flex the hip
  • stabilize the lower back
  • external rotation of the hip
  • flex the trunk toward the thigh
  • anterior tilt of the pelvis
  • laterally flex the lumbar spine
62
Q

What are the synergists in producing Plantar Flexion

A
  • gastrocnemius
  • soleus
63
Q

What are the antagonists in producing plantar flexion?

A
  • tibialis anterior
64
Q

What are the synergists in producing dorsiflexion?

A
  • tibialis anterior
65
Q
  • What are the antagonists in producing dorsiflexion?
A
  • Gastrocnemius
  • Soleus
  • tibialis posterior
66
Q

What is the ASIS?

A

The anterior superior iliac spines

67
Q

What is an antagonist?

A

a muscle that performs the opposite action of the prime mover and the synergists

68
Q

What is concentric contraction?

A

a shortening of the muscle during a contraction

69
Q

what is the frontal plane?

A

Also called the coronal axis; divides the body into anterior and posterior portions

70
Q

What is eccentric contraction?

A

an overall lengthening of the muscle while it is contracting or resisting a workload

71
Q

What is anterior tilt of the pelvis?

A
72
Q

What is a ligament?

A

A fibrous connective tissue that connects bone to bone

73
Q

what is posterior tilt of the pelvis?

A

forward folds

74
Q

What is the sagittal plane?

A

Divides the body into left and right- adduction and abduction take place along this plane

75
Q

What is a tendon?

A

a fibrous tissue that connects muscle to bone

76
Q

What is the transverse plane?

A

a plane that divides the body into top and bottom

77
Q

dorsiflexion

A

pushing on the gas pedal

78
Q

Plantar flexion

A

letting off the gas problem

79
Q

What is posterior tilt of the pelvis?

A

backbends

80
Q

What are the quad muscles?

A

rectus femoris,

vastus medialis,

vastus lateralis,

vastus intermedius.

81
Q

What are the hamstring muscles?

A

semimembranosus,

semitendinosus and

biceps femoris

82
Q

What are the hip abductor muscles?

A

Gluteus medius

Gluteus minimus

TFL

83
Q

What is the sartorius muscle

A

the honeymoon muscle- abducts the hip

84
Q

what are the 4 parts of the pelvis

A

Illium- largest bone- the wings

Ischium- sit bones

ischial tuberosity- the points

pubis- bottom and front- not fused

sacrum- 5 fused vertebrae

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