anatomy Flashcards
(81 cards)
1
Q
simple movement
A
movement that uses only one joint to target only one muscle
2
Q
compound movement
A
movement that uses more than one joint and targets more than one muscle/group
3
Q
prime mover of chest
A
pectorals, made up of pectoralis major and pectoralis minor (under pectoralis major)
4
Q
primary function of pectorals
A
adduct, flex and medially rotate the arm at the shoulder joint
5
Q
pectoralis major main function and exercise
A
adduction and flexion of the humerus
chest press
6
Q
pectoralis minor
A
originates at the 3rd, 4th, 5th ribs… superior surface/medial portion of the coracoid process of the scapula
7
Q
pectoralis minor main function and exercise
A
depresses and protracts the scapula
dips
8
Q
deltoids
A
shoulder muscles
three parts… front (anterior), middle (lateral) and back (posterior)
9
Q
prime movers for arm abduction
A
deltoids
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.
11
Q
main function of the deltoids
A
abduction of the humerus; medial rotation of the humerus
12
Q
main function of posterior deltoid
A
horizontal abduction; extension, abduction and external rotation of the shoulder joint at the humerus
13
Q
exercise for deltoids
A
lateral dumbbell raises
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
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
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
17
Q
what are the biceps the prime mover of
A
to supinate the forearm and flex the elbow
18
Q
parts of the biceps
A
long head
short head
** cannot isolate biceps from the brachialis **
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
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.
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.
22
Q
main function of biceps
A
elbow flexion
23
Q
main function and exercise of triceps
A
elbow extension
tricep extensions
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.
25
muscles of the triceps
medial
lateral
long head
26
how to emphasize different tricep heads
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.
27
tricep exercises
```
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
```
28
forearms
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
29
main function/exercises for forearms
MAIN FUNCTION: Flexion, extension, radial and ulnar
deviation of wrist
EXERCISE FOR THIS MUSCLE: Wrist curls and reverse wrist curls
30
target forearm extensors
reverse wrist curls
| reverse curls
31
target forearm flexors
wrist curls
32
forearm muscles
```
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
```
33
adductors
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
main function/exercise for adductors
brings legs across midline of body
sumo squats
35
exercises for adductors
side leg raises
clam shells
squat side kick
dumbbell side lunge
36
exercises for abductors
```
Dumbbell fire hydrant circle
Step-up to knee raise
Side-lying leg lift
Dumbbell curtsy lunge with kick
Glute bridge march
```
37
abductors
movement of the leg away from the midline of the body
gluteus medius, gluteus minimus, and tensor fasciae latae (TFL)
38
quads muscles
rectus femoris, vastus lateralis, vastus
| medialis and vastus intermedius
39
what are the quads the prime mover of
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
main function/exercises for quads
extension at the knee joint
```
squats
leg press
Dumbbell Squats
Front Squats
Hack Squats
Leg Extensions
Lunges
Sumo Deadlifts
```
41
hamstrings
made up of three muscles: biceps femoris, semitendinosus, semimembranosus
42
what are the hamstrings the prime mover of
flexion at the knee joint, or bending at the knee and lowering of the leg
43
main function/exercises for the hamstrings
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
calves
main function/exercises
gastrocnemius and soleus
MAIN FUNCTION: Plantar flexion of the foot and stabilization of the ankle
EXERCISE FOR THESE MUSCLE: Calf raises
45
gluteals (glutes)
main function/exercises
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
lateral rotator group
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
fun fact about sciatica
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
back is made up of what muscles
```
latissimus dorsi
teres major
rhomboids (major and minor)
trapezius (traps)
erector spinae/lower back
```
49
lats
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
teres major
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
rhomboids (major and minor)
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
trapezius (traps)
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
erector spinae/lower back
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
main function/exercises for erector spinae
MAIN FUNCTION: Lumbar extension
| EXERCISE FOR THESE MUSCLES: Deadlifts and hyperextensions on a ball or bench
55
abdominals
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
rectus (straight) abdominis
flat, long muscle extending the entire length of the
abdomen
MAIN FUNCTION: Lumbar spine flexion
57
external obliques
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
internal obliques
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
transversus (across) abdominis
```
runs below (deep) the internal obliques, it is the
innermost muscle of the abdomen
```
MAIN FUNCTION: Stabilizes trunk
60
the core overview
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
the core muscles
```
erector spinae
external/internal obliques
transaversus abdominis
rectus abdominis
latissimus dorsi
quadratus lumborum
thoracolumbar fascia
abdominal fascia
```
62
erector spinae + core
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
external obliques + core
Abdominal muscles that attach at the lower ribs, pelvis, and abdominal fascia.
64
internal obliques + core
Abdominal muscles that attach at the lower ribs, rectus sheath, pelvis and thoracolumbar fascia (beneath the external obliques)
65
transversus abdominis
Abdominal muscles that attach at the lower ribs, pelvis, and thoracolumbar fascia, and rectus sheath (beneath internal obliques)
66
rectus abdominis
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
latissimus dorsi
It assists in lumbar extension and stabilization, and also performs pulling motions through the arms
68
quadratus lumborum
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
thoracolumbar fascia
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
abdominal fascia
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
how to quickly guage proper posture
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
lateral side view questions to ask yourself
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
lateral side view (against a wall) questions to ask yourself
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
anterior front view questions to ask yourself
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
good core training
needs to work several thoracic muscles at once, often in a counterbalancing type of way
Ex: plank!
76
shoulders slump forward (kyphotic posture)
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
excessive curve in lumbar area (lordosis)
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
winging scapular (shoulder blades stick out)
strengthen the latissimus dorsi, rhomboids, serratus anterior, infraspinatus and upper erector spinae; stretch the pectorals, front deltoids and work on thoracic extension exercises.
79
knees cave in during squat or lunging
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
eversion of one or both feet, or external rotation of a single leg
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
stabilization of the spine: core training
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
