Anatomy

Question 1

Tendon

Answer 1

Attach muscle to bone

Question 2

Ligament

Answer 2

Attach bone to bone

Question 3

GTO

Answer 3

Golgi Tendon Organ: senses force in muscle and causes contraction to slow down stretch

Question 4

Muscle spindle

Answer 4

Senses length and speed of stretch, causes contraction and slows down stretch

Question 5

How many bones in body

Answer 5

206

Question 6

How many muscles in body

Answer 6

Over 700

Question 7

Joint movement

Answer 7

1. Flexion vs extension, 2. Abduction vs adduction, 3. Internal vs external rotation, 4. Lateral flexion (spine only), 5. Elevation vs depression (shoulder girdle only)

Question 8

Lateral flexion

Answer 8

Spine and neck only. Side to side movements (side body stretches)

Question 9

Spinal flexion

Answer 9

Rounded spinal erectors/back(cat, egg, child’s pose)

Question 10

Spinal extension

Answer 10

Backbends (bridge, wheel)

Question 11

Hyper-flexion of knees

Answer 11

Pigeon, garland, hero, child’s

Question 12

Isometric muscle contraction

Answer 12

No movement. Just squeezing of muscle to bone.

Question 13

Isotonic muscle contraction

Answer 13

Movement in joints.

Question 14

Isotonic muscle movement:

Answer 14

1. Concentric (squeezing, shortening, strengthing - agonist), 2. Eccentric (opening, stretching, lengthening - antagonist)

Question 15

2 muscle fibers

Answer 15

1. Red (slow twitch, O2 rich, aerobic exercise - slow steady endurance like marathon running /swimming). 2. White (fast twitch, ATP rich, explosive exercise - sprinting, jumping). 3. Intermediate (mix of both)

Question 16

Energy systems for exercise: what we burn for fuel

Answer 16

1. ATP (energy molecule found in muscle, white muscle fiber). 2. Glucose/Carbs (sugar in blood and liver, white and red muscle fibers, lactic acid (byproduct that causes the burn only during the first 20 min of exercise). 3. Fat/O2 (steady state breathing with stored body fat, CO2 (byproduct), red muscle fiber)

Question 17

Anerobic exercise

Answer 17

Yoga, weight lifting, karate. Uses Glucose and Carbs- lactic acid in bloodstream gets exhaled. Red and white muscle fibers used.

Question 18

Aerobic exercise

Answer 18

Running, cycling, rowing. Uses fat and O2. Red muscle fibers

Question 19

Synergy

Answer 19

Balance between front and back muscles. Ex. Tricep vs bicep movement, quads vs hamstrings, abdominals vs spinal erectors

Question 20

3 elements of a person’s yoga practice

Answer 20

1. Genetics, 2. ADL, 3. Emotional state, attitude, will, personality

Question 21

3 elements of yoga poses

Answer 21

1. Flexibility, 2. Strength, 3. Balance

Question 22

Synergistic muscles

Answer 22

Help control and coordinate muscle movement. Either help the concentric muscle or eccentric muscle (slow down movement)

Question 23

Joints

Answer 23

1. Elbows, 2. Hips, 3. Shoulders, 4. Spine, 5. Knees

Question 24

Types of Stretching

Answer 24

1. Dynamic (moving stretches-rotations, sun salutations, moving bridges, pulses, flows), 2. Static (passive vs active), 3 PNF (facilitated stretching - resist then relax).

Question 25

Static active stretching

Answer 25

Activated poses: plank, binds, lunges, prayer twists, toe binds

Question 26

Passive stretching

Answer 26

Yin yoga, rag doll forward fold

Question 27

Static active and dynamic stretching

Answer 27

Vinyasa Yoga

Question 28

Spine

Answer 28

1. Cervical (7 bones), 2. Thoracic (12 bones), 3. Lumbar (5 bones), 4. Sacrum, 5. Coccyx

Question 29

Spinal curves

Answer 29

1. Thoracic kyphosis (hunchback), 2. Lumbar lordodis (large curve in lower back - easy for back bends), 3. Scoliosis (s curve/lateral curve, one hip higher than other - noticeable in inversions /downward dog. Triangle pose/lateral bends are good for scoliosis tx)

Question 30

Twists impact which spine location?

Answer 30

Thoracic

Question 31

Which poses work the lumbar region of spine?

Answer 31

Pigeon, plow, deep forward bends, etc.

Question 32

Ujjayi breath

Answer 32

Close throat as inhale to not run out of breath quickly. Can't use in hot yoga because already building too much heat

Question 33

Nauli

Answer 33

Stomach rolling

Question 34

Kapalabhati

Answer 34

Breath of fire

Question 35

Open vs closed chain poses

Answer 35

Open: hands/feet not on floor, limbs free floating, less pressure on joints. Closed: use wall /floor, limbs not free floating, more pressure on joints because external force pressing on body (ex, savasana, Garland, Pigeon, hero pose)

Question 36

Valsava

Answer 36

Air bag effect- compressed abdominal muscles before a heavy lift. Ex. during inversions, backbends, crow. Need to override valsava maneuver by breathing and engage posterior tuck in backbends

Question 37

Anatomically neutral position

Answer 37

Mountain pose

Question 38

Connective tissue

Answer 38

Ligament, Tendon, Fascia

Question 39

Tendonitis

Answer 39

Inflammation of the tendon, overuse of tendon

Question 40

Bandhas

Answer 40

Interior body locks used in yoga. Used for control of digestion, regulation of elimination, building of internal awareness.

Question 41

Mula bandha

Answer 41

Root lock. Stabilization in pelvic floor. Poses: cat, cow, wide stance, chair, boat

Question 42

Uddiyana bandha

Answer 42

Abdominal lock. Helps with alignment in standing poses. Core stabilization in downward dog.

Question 43

Jalandhara bandha

Answer 43

Throat lock.

Question 44

Maha bandha

Answer 44

When all 3 bandhas are practiced together or locks are in place

Question 45

Shoulder extends....

Answer 45

Stretches pectoral muscles. Ex. Camel, bow, fish, cow, reverse plank

Question 46

Shoulder flexion.....

Answer 46

Strengthens/concentric pectoral muscles. Ex. Plank, chaturanga, arm balances, head/handstands.

Question 47

Ligamentotaxis

Answer 47

Rubber band effect of ligaments when joints snap back into neutral

Question 48

Contraindicated poses due to knee positioning

Answer 48

Garland, child's, hero. When knee is bent past 90 degrees. Knee hyper flexion. Contraindicated means large percentage of population will find these poses dangerous.

Question 49

DOMS

Answer 49

Delayed onset muscle soreness