Abdominals Flashcards Preview

Bar Method Anatomy - June 2016 > Abdominals > Flashcards

Flashcards in Abdominals Deck (26):
1

How many abdominal muscles are there?

4

2

What are the three reasons that the abdominals protrude, and how does BM address them?

1. Intramuscular fat (BM burns fat)
2. Weak abs (BM strengthens abs)
3. Tight hip flexors, which pull the pelvis forward (BM stretches hip flexors)

3

Are the abs good calorie burning muscles? Why or why not?

No! You have to work large muscle groups (ex. deltoids, glutes, quads) in order to burn fat and abs are paper thin muscles.

4

What is the name of the tendon-like tissue that connects the abs together?

Fascia

5

What does the transverse abdominis do?

Pulls in the belly and stabilizes the lower spine. It acts like a corset.

6

Where does the transverse abdominis originate and insert?

Ligaments under the spine and the lower posterior inner ribs to a ligament in the front of the torso. It is not attached to any bones, but when it's engaged it helps stabilizes the lower spine because it almost connects to the lower vertebrae.

7

Which exercises strengthen the transverse abdominis?

Pulling the abs in during exercise, flatback, and curl (especially static holds).

8

What is another name for the transverse abdominis?

Deep abs, NOT low abs

9

Which exercises stretch transverse abdominis?

Stretch after round back, cobra

10

Why is exhaling sharply a good way to recruit the TA muscle?

The TA is interwoven with the diaphragm, so when we cough, sneeze, laugh, puke, or exhale sharply, the diaphragm and the TA move inwards together.

11

What are the functions of the internal obliques?

Flex, rotate, and side-bend the trunk. It also helps pull the belly in.

12

Where do the internal obliques originate and insert?

The ilium and a ligament below the spine to the lower anterior ribs to its own fascia in the front of the trunk

13

Which exercises strengthen the internal obliques?

Pretzel, arabesque, flat back, curl

14

Which exercises stretch the internal obliques?

SATB, pretzel, pretzel stretches

15

In which direction do the fibers of the internal obliques and external obliques point?

Internal: backwards pockets
External: forwards pockets

16

What do the external obliques do?

Flex and bend the trunk side to side; pull in the belly

17

Where do the external obliques originate and insert?

Lower anterior ribs to a ligament and its own fascia in the front of the trunk

18

Which exercises strengthen the external obliques?

Pretzel and side plank predominantly, but also arabesque, FB, and curl

19

Which exercises stretch the external obliques?

SATB, pretzel, pretzel stretches

20

The external obliques are also known as the...

Love handles (NEVER SAY THIS!)

21

What does the rectus abdominis do?

Flexes the trunk (any curling) and pulls in the belly

22

Where does the rectus abdominis originate and insert?

The pubis to the cartilage of ribs 5-7. It lies inside of the fascia of the other three ab muscles.

23

Which exercises strengthen the rectus abdominis?

RB, FB, kickstand curl, low curl with feet up

24

Which exercises stretch the rectus abdominis?

Stretch after RB, cobra

25

What's another name for the rectus abdominis?

Six pack abs

26

Which muscle is the principal torso flexor?

Rectus abdominis