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Yoga > Anatomy > Flashcards

Anatomy Flashcards

1
Q

Tendon

A

Attach muscle to bone

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2
Q

Ligament

A

Attach bone to bone

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3
Q

GTO

A

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

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4
Q

Muscle spindle

A

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

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5
Q

How many bones in body

A

206

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6
Q

How many muscles in body

A

Over 700

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7
Q

Joint movement

A
  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)
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8
Q

Lateral flexion

A

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

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9
Q

Spinal flexion

A

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

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10
Q

Spinal extension

A

Backbends (bridge, wheel)

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11
Q

Hyper-flexion of knees

A

Pigeon, garland, hero, child’s

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12
Q

Isometric muscle contraction

A

No movement. Just squeezing of muscle to bone.

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13
Q

Isotonic muscle contraction

A

Movement in joints.

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14
Q

Isotonic muscle movement:

A
  1. Concentric (squeezing, shortening, strengthing - agonist), 2. Eccentric (opening, stretching, lengthening - antagonist)
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15
Q

2 muscle fibers

A
  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)
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16
Q

Energy systems for exercise: what we burn for fuel

A
  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)
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17
Q

Anerobic exercise

A

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

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18
Q

Aerobic exercise

A

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

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19
Q

Synergy

A

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

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20
Q

3 elements of a person’s yoga practice

A
  1. Genetics, 2. ADL, 3. Emotional state, attitude, will, personality
21
Q

3 elements of yoga poses

A
  1. Flexibility, 2. Strength, 3. Balance
22
Q

Synergistic muscles

A

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

23
Q

Joints

A
  1. Elbows, 2. Hips, 3. Shoulders, 4. Spine, 5. Knees
24
Q

Types of Stretching

A
  1. Dynamic (moving stretches-rotations, sun salutations, moving bridges, pulses, flows), 2. Static (passive vs active), 3 PNF (facilitated stretching - resist then relax).
25
Q

Static active stretching

A

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

26
Q

Passive stretching

A

Yin yoga, rag doll forward fold

27
Q

Static active and dynamic stretching

A

Vinyasa Yoga

28
Q

Spine

A
  1. Cervical (7 bones), 2. Thoracic (12 bones), 3. Lumbar (5 bones), 4. Sacrum, 5. Coccyx
29
Q

Spinal curves

A
  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)
30
Q

Twists impact which spine location?

A

Thoracic

31
Q

Which poses work the lumbar region of spine?

A

Pigeon, plow, deep forward bends, etc.

32
Q

Ujjayi breath

A

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

33
Q

Nauli

A

Stomach rolling

34
Q

Kapalabhati

A

Breath of fire

35
Q

Open vs closed chain poses

A

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)

36
Q

Valsava

A

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

37
Q

Anatomically neutral position

A

Mountain pose

38
Q

Connective tissue

A

Ligament, Tendon, Fascia

39
Q

Tendonitis

A

Inflammation of the tendon, overuse of tendon

40
Q

Bandhas

A

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

41
Q

Mula bandha

A

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

42
Q

Uddiyana bandha

A

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

43
Q

Jalandhara bandha

A

Throat lock.

44
Q

Maha bandha

A

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

45
Q

Shoulder extends….

A

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

46
Q

Shoulder flexion…..

A

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

47
Q

Ligamentotaxis

A

Rubber band effect of ligaments when joints snap back into neutral

48
Q

Contraindicated poses due to knee positioning

A

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.

49
Q

DOMS

A

Delayed onset muscle soreness

Yoga (10 decks)

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