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Personal Trainer's Cert > anatomy > Flashcards

anatomy Flashcards

1
Q

simple movement

A

movement that uses only one joint to target only one muscle

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2
Q

compound movement

A

movement that uses more than one joint and targets more than one muscle/group

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3
Q

prime mover of chest

A

pectorals, made up of pectoralis major and pectoralis minor (under pectoralis major)

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4
Q

primary function of pectorals

A

adduct, flex and medially rotate the arm at the shoulder joint

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5
Q

pectoralis major main function and exercise

A

adduction and flexion of the humerus

chest press

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6
Q

pectoralis minor

A

originates at the 3rd, 4th, 5th ribs… superior surface/medial portion of the coracoid process of the scapula

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7
Q

pectoralis minor main function and exercise

A

depresses and protracts the scapula

dips

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8
Q

deltoids

A

shoulder muscles

three parts… front (anterior), middle (lateral) and back (posterior)

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9
Q

prime movers for arm abduction

A

deltoids

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10
Q

what muscles do the shoulders work with/help

A

They work with the
chest and back muscles for abduction and adduction
of the humerus, and for extension and flexion of the
shoulder joint at the humerus. They also, with help from the chest muscles, work for overhead pushing
movements.

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11
Q

main function of the deltoids

A

abduction of the humerus; medial rotation of the humerus

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12
Q

main function of posterior deltoid

A

horizontal abduction; extension, abduction and external rotation of the shoulder joint at the humerus

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13
Q

exercise for deltoids

A

lateral dumbbell raises

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14
Q

rotator cuff

A

beneath the deltoids
group of four muscles that originate from the scapula and connect to the head of the humerus

functions to support the arm, keep head of the humerus firmly in the shoulder socket during movement

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15
Q

four muscles of the rotator cuff and function

A

Supraspinatus: abducts the arm
Infraspinatus: externally rotates the arm
Teres Minor: externally rotates the arm
Subscapularis: internally rotates the humerus

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16
Q

biceps

A

biceps brachii, made up of two bundles of muscle that originate from the scapula, stretching downward to form one single muscle attaching/inserting to the medial part of the forearm

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17
Q

what are the biceps the prime mover of

A

to supinate the forearm and flex the elbow

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18
Q

parts of the biceps

A

long head
short head
** cannot isolate biceps from the brachialis **

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19
Q

exercises to work the bicep long head and short head

since you cannot isolate one from the other

A 
Barbell Curls
Bent Rows
Chin-Ups
Close-Grip 
Pulldowns
Concentration Curls
Curls
Hammer Curls
Lat Pulldowns
Low Pulley Curls
One-Arm Dumbell Rows
Reverse Chin-Ups
T-Bar Rows
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20
Q

ways to target more of the short head of the bicep

A

Curl with your elbows in front of your body (upper arm held up parallel with the floor).

Curl with a wide grip.

Curl with a supinated grip (palm held upward and outward.

Curl with your arms held laterally toward your body.

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21
Q

ways to target more of the long head of the bicep

A

Bring your hands closer together (close grip).

Use a neutral grip, aka hammer grip.

Curling with your elbows at your side.

Curling with your elbows back behind you.

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22
Q

main function of biceps

A

elbow flexion

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23
Q

main function and exercise of triceps

A

elbow extension

tricep extensions

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24
Q

triceps

A

made up of three bundles of muscle each of different origins, joining at the proximal end of the ulna at the elbow

The long head’s origin is on the scapula, or shoulder blade. The origins of the medial and lateral heads are on the humerus.

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25
Q

muscles of the triceps

A

medial
lateral
long head

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26
Q

how to emphasize different tricep heads

A

To place more emphasis on the long head, use movements with arms extended or above the head. To place more emphasis on the medial and lateral heads, use movements with the arms down and close-grip pressing movements.

OVERHEAD EXTENSIONS STRESS THE TRICEPS LONG HEAD TO A GREATER DEGREE THAN THE OTHER TWO HEADS.

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27
Q

tricep exercises

A 
Bench Dips
Bench Press
Dumbbell Press
Dumbbell Pullovers
Dumbbell Triceps Extension
Incline Dumbell Press
Incline Press
One-Arm Dumbbell Triceps Extension
Overhead Triceps Extension
Parallel Bar Dips
Push-Ups
Pushdowns
Triceps Kickbacks
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28
Q

forearms

A

region between the elbow and the wrist that is comprised of many muscles, allowing movement at the fingers, elbow and wrist.

anterior forearm muscles = flexors
posterior arm muscles = extensors

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29
Q

main function/exercises for forearms

A

MAIN FUNCTION: Flexion, extension, radial and ulnar
deviation of wrist
EXERCISE FOR THIS MUSCLE: Wrist curls and reverse wrist curls

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30
Q

target forearm extensors

A

reverse wrist curls

reverse curls

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31
Q

target forearm flexors

A

wrist curls

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32
Q

forearm muscles

A 
Brachioradialis 
Pronator Teres
Flexor Carpi Radialis 
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Palmaris Longus
Extensor Carpi Radialis Longus 
Extensor Carpi Radialis Brevis
Extensor Carpi Ulnaris 
Extensor Digiti Minimi
Extensor Digitorum 
Anconeus
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33
Q

adductors

A

medial side of the thigh, muscles of the hip

originate on the pubis and ischium bones (coxal/hip bones), mainly inserting on the medial posterior surface of the femur

34
Q

main function/exercise for adductors

A

brings legs across midline of body

sumo squats

35
Q

exercises for adductors

A

side leg raises
clam shells
squat side kick
dumbbell side lunge

36
Q

exercises for abductors

A 
Dumbbell fire hydrant circle
Step-up to knee raise
Side-lying leg lift
Dumbbell curtsy lunge with kick
Glute bridge march
37
Q

abductors

A

movement of the leg away from the midline of the body

gluteus medius, gluteus minimus, and tensor fasciae latae (TFL)

38
Q

quads muscles

A

rectus femoris, vastus lateralis, vastus

medialis and vastus intermedius

39
Q

what are the quads the prime mover of

A

extension at the knee joint; all of the quad muscles originate from areas of the femur, with exception of the rectus femoris.

all four muscles insert into the tibial tuberosity, qhere the quads tendon becomes the patellar ligament

40
Q

main function/exercises for quads

A

extension at the knee joint

squats
leg press
Dumbbell Squats
Front Squats
Hack Squats
Leg Extensions
Lunges
Sumo Deadlifts
41
Q

hamstrings

A

made up of three muscles: biceps femoris, semitendinosus, semimembranosus

42
Q

what are the hamstrings the prime mover of

A

flexion at the knee joint, or bending at the knee and lowering of the leg

43
Q

main function/exercises for the hamstrings

A

flexion of the knee and aids in hip extension

Back Extensions
Bridging
Cable Back Kicks
Dumbbell Squats
Floor Hip Extensions
Good Mornings
Leg Curls
Leg Press
Seated Leg Curls
Straight Leg Dead Lift
44
Q

calves

main function/exercises

A

gastrocnemius and soleus

MAIN FUNCTION: Plantar flexion of the foot and stabilization of the ankle
EXERCISE FOR THESE MUSCLE: Calf raises

45
Q

gluteals (glutes)

main function/exercises

A

The gluteus maximus functions primarily for
hip extension, whereas the gluteus medius
and minimus perform abduction.

MAIN FUNCTION: Stabilization of the pelvis
EXERCISE FOR THESE MUSCLES:
Clams and side band walks

46
Q

lateral rotator group

A

6 muscles of the hip, in gluteal region, that laterally rotate the femus at the hip joint
originate at hip bones

These muscles, the piriformis, gemellus superior and gemelius inferior,
obturator internus and obturator externus,
and quadratus femoris, insert on the superior surface of the femur.

47
Q

fun fact about sciatica

A

for some people, the sciatic nerve runs through the
piriformis muscle, predisposing them to ‘piriformis syndrome’ which is the compression of the muscle on the sciatic nerve causing the irritation and pain that is associated with sciatica

48
Q

back is made up of what muscles

A 
latissimus dorsi
teres major
rhomboids (major and minor)
trapezius (traps)
erector spinae/lower back
49
Q

lats

A

right and left posterior side, largest, widest, most power muscle of the back

stabilizes the spine!

assists in lumbar extension and stabilization and performs pulling motions through the arms

MAIN FUNCTION: Extension, internal rotation and adduction of the shoulder joint
EXERCISE FOR THIS MUSCLE: Pull-ups or Lat pull-down

50
Q

teres major

A

A muscle of the upper back/extremity which arises from the dorsal
surface of the scapula and runs through the axillary space between the rotator cuff muscles, teres minor and infraspinatus.

MAIN FUNCTION: Extension, internal rotation and adduction of the shoulder
EXERCISE FOR THIS MUSCLE: Internal rotation with cable

51
Q

rhomboids (major and minor)

A

originate from the end of the cervical vertebrae (neck) through mid-thoracic vertebrae, and insert at
the medial border of the scapula

MAIN FUNCTION: Retraction of scapula
EXERCISE FOR THIS MUSCLE: Shoulder blade squeeze

52
Q

trapezius (traps)

A

A flat, triangular muscle that covers the back of the neck, shoulders and thorax; it has three functional areas that work to rotate, elevate and retract the scapula – the superior, middle and inferior areas.

MAIN FUNCTION:
Superior (Upper) Trapezius: Upward rotation, elevation; Bilaterally - cervical spine extension; Unilaterally - cervical spine lateral flexion, cervical spine rotation

Middle Trapezius: Retraction

Inferior (Lower) Trapezius: Depression, Downward rotation
EXERCISE FOR THIS MUSCLE: High pull and depression exercises

53
Q

erector spinae/lower back

A

Made up of several muscles that allow for forward
bending (flexion) and backward bending (extension), the main muscle group of the lower back is the erector spinae.

three (3) distinct muscle groups: iliocostalis,
longissimus and spinalis.

These groups of muscles work together to counterbalance
all the forces involved in spinal flexion.

54
Q

main function/exercises for erector spinae

A

MAIN FUNCTION: Lumbar extension

EXERCISE FOR THESE MUSCLES: Deadlifts and hyperextensions on a ball or bench

55
Q

abdominals

A

A three (3) layered group of muscles that work together to perform and assist in many important bodily functions, such as breathing, protection of organs, postural support, multi-directional movement of the body and its parts.

56
Q

rectus (straight) abdominis

A

flat, long muscle extending the entire length of the
abdomen

MAIN FUNCTION: Lumbar spine flexion

57
Q

external obliques

A

largest and outermost (superficial) muscles of the abdomen

MAIN FUNCTION: Bilateral flexion of the trunk; Lateral flexion of the trunk to the same side; Unilateral rotation of the torso to the opposite side (left external oblique rotates to right)

58
Q

internal obliques

A

runs below (deep) and perpendicular to the external obliques

MAIN FUNCTION: Bilateral flexion of the trunk; Lateral flexion of the trunk to the same side; Unilateral rotation of the torso to the same side (left internal oblique rotates to the left)

59
Q

transversus (across) abdominis

A 
runs below (deep) the internal obliques, it is the 
innermost muscle of the abdomen

MAIN FUNCTION: Stabilizes trunk

60
Q

the core overview

A

where most of the body’s power is derived

provides foundation for all movement of arms/legs

The core must be strong, have dynamic flexibility, and 
function synergistically in its movements in order to achieve maximum performance

it is essential to have core
strength and trunk stability to maximize performance and prevent injury, especially in
active daily living

61
Q

the core muscles

A 
erector spinae 
external/internal obliques 
transaversus abdominis 
rectus abdominis 
latissimus dorsi
quadratus lumborum 
thoracolumbar fascia
abdominal fascia
62
Q

erector spinae + core

A

the foundation of the core, it is made up of three (3) separate muscle
groups, inferior to superior in this order: Illiocostalis, Longissimus, Spinalis groups.

Multifidus: Deep spinal muscles that run segmental from the cervical spine (C2) to the sacrum. They allow for extension, and, to a lesser degree, rotation and lateral flexion providing stability of joints at individual discs of the spine.

Interspinales, ntertransversarii, Rotatores (not shown): Deep structures that directly
attach to the spinal column. These are very important for rotational motion and lateral
stability.

63
Q

external obliques + core

A

Abdominal muscles that attach at the lower ribs, pelvis, and abdominal fascia.

64
Q

internal obliques + core

A

Abdominal muscles that attach at the lower ribs, rectus sheath, pelvis and thoracolumbar fascia (beneath the external obliques)

65
Q

transversus abdominis

A

Abdominal muscles that attach at the lower ribs, pelvis, and thoracolumbar fascia, and rectus sheath (beneath internal obliques)

66
Q

rectus abdominis

A

Abdominal muscle that attach at the fifth through seventh ribs, the lower sternum and the front of the pubis bone. This muscle flexes the spine, compresses the internal organs of the abdomen, and transmits forces laterally from the
obliques. NOTE - it is a common fallacy that the upper and lower rectus are isolated

67
Q

latissimus dorsi

A

It assists in lumbar extension and stabilization, and also performs pulling motions through the arms

68
Q

quadratus lumborum

A

Attaches at the 12th rib and the upper 4 lumbar vertebrae and the pelvis. It stabilizes the lumbar spine in all planes of motion while stabilizing the 12th rib. It attaches to the diaphragm during respiration and laterally flexes the trunk

69
Q

thoracolumbar fascia

A

Connects the latissimus dorsi, gluteal muscles, internal obliques and transverse abdominis, supplies tensile support to the lumbar spine, and is
used for load transfer throughout the lumbar and thoracic regions

70
Q

abdominal fascia

A

Three (3) layered membrane that covers the deep muscles of the lower back. Enclosed between the middle and posterior layers is the erector spinae. It
connects to the obliques, rectus abdominis, and pectoralis major. Fascia connections that cross the midline transmit forces to the muscles opposite side

71
Q

how to quickly guage proper posture

A

look at client from both the front view (anterior view in the sagittal plane) and the side views in the frontal plane

5-6 feet away

no shoes/baggy clothes

looking for indications of muscle imbalance/improper posture

72
Q

lateral side view questions to ask yourself

A

Ears over shoulders?

  • Shoulders over hips? The middle of the humerus should be aligned with the middle of the hips, at about the head of the femur.
  • Hips over knees? The middle of the hip should line up with the back of the patella or shin bone tibial crest.
  • Knees over ankles? The protruding aspect of the lateral ankle joint should be in line with the back of the patella
73
Q

lateral side view (against a wall) questions to ask yourself

A

Back against the wall, are the buttocks touching the wall?
Are they bending or changing their knees to maintain back/buttocks against the wall?
Are they throwing their shoulders back?
How far is the lower back from the wall? (Should be 1-2 inches)
How far is the scapula from the wall? (Should be about 1 inch)

74
Q

anterior front view questions to ask yourself

A

Are shoulders horizontal? The clavicle should be level.
Are hips horizontal? Look at shoulder to hip comparison.
Are feet pointed straight forward or angled outward slightly? If one foot is angled
differently than the other, try to look for some inversion or eversion of the ankle.

75
Q

good core training

A

needs to work several thoracic muscles at once, often in a counterbalancing type of way

Ex: plank!

76
Q

shoulders slump forward (kyphotic posture)

A

strengthen the rotator cuff muscles, rhomboids and lower trapezius. Rounded shoulders are generally an indication of
tight rhomboids. It is best to focus on strengthening external rotators while stretching
internal rotators. Scapula retraction and depression exercises are very beneficial for correcting this dysfunction. Stretch the chest, upper trapezius, sternocleidmastoid and
deltoids.

77
Q

excessive curve in lumbar area (lordosis)

A

strengthen the abdominals, hip flexors, pelvic floor muscles: like the multifidus, quadratus lumborum, and stretch muscles like
the erector spinae, the psoas and iliacus, and hamstrings. Practice tucking hips under
(posterior tilt)

78
Q

winging scapular (shoulder blades stick out)

A

strengthen the latissimus dorsi, rhomboids, serratus anterior, infraspinatus and upper erector spinae; stretch the pectorals, front deltoids and work on thoracic extension exercises.

79
Q

knees cave in during squat or lunging

A

this is due to tight adductors and weak glute muscles; which are common and do cause knee and back pain.

Strengthen the glute
medius and maximus, and stretch the short and long adductors.

Many trainers make the mistake of training the adductors on machines, or targeting them specifically. If you have a client who has proper flexibility and needs inner thigh work, it is best to train them synergistically, like with a sumo squat.

80
Q

eversion of one or both feet, or external rotation of a single leg

A

could be many reasons

potentially d/t tight/weak hip muscles - peroneals and tibialis posterior are usually weak

mobilize/strengthen all hip muscles, especially adductors is a good start

81
Q

stabilization of the spine: core training

A

core training –> increase balance + stabilize spine

The core consists of the muscles which stabilize the shoulder and pelvic girdles and those involved with the spine

To start off with, a simple move like a deep squat, lunge, and leg raise are good starting points to enhance range of motion with balance and
core stability

basic premise: take steps of progression… progress from being aligned with proper posture, then balanced
and stable, and then able to train for endurance, strength and power, respectively

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