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Vinyasa YTT > Anatomy - YTT > Flashcards

Anatomy - YTT Flashcards

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1
Q

3 primary points of contact between foot & floor

A

Middle of the heel, base of big toe, base of little toe

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2
Q

2 muscle groups in foot and where are they

A

intrinsic - inside of foot

extrinsic - cross ankle joint and attach foot to leg

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3
Q

Plantar fascia helps maintain what

A

integrity of arches

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4
Q

flat feet / low arch issues

A

inner ankle bone collapse down & in, inner groin, inner thighs, lower back compression

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5
Q

High arch issues

A

Stiffer range of movement
tighter muscles
Lack of pronation & shock absorption
Impact in the lower limbs & lower back

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6
Q

Legs are long and thin & wider at each end why

A

Power to weight ratio
allow for muscle mass
spread area of force
Tendons can attach

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7
Q

3 Hamstrings, what do they do & what are they called

A

Bend knee & lift leg behind you
Bicep femoris
Semi tendinosis
Semi membranous

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8
Q

3 grades of hamstring injury

A

Grade 1 - pull or strain
Grade 2 - Partial tear
Grade 3 - complete tear

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9
Q

Hamstring injury guideline

A

Be moderate all over
Attachment injury - dont bend your knees
Within body of hamstring - bend knees

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10
Q

Adductors, how many

A

5

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11
Q

Adductors are where & what do they do

A

inside of thigh

bring legs toward midline

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12
Q

Quads - what are they called & How many are there

A 
Vastus intermedius
Vastus lateralis
Vastus medialis
Rectus fermoris
4
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13
Q

Where does the 4th quad cross and what is it called

A

Crosses hip & attaches to leg

Rectus fermoris

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14
Q

How many quads don’t cross the front of your hip & what is this group called

A

3

The vasti group

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15
Q

Knees - outside of knee capsule, what 3 things are there

A

Tendon (superior surface / ontop)

Ligament (lateral joint surface / outside) the lateral collateral ligament

Ligament (medial joint surface / inside) the medial collateral ligament

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16
Q

How are the femur and tibia shaped in the knee joint

A

femur like a club

tibia like a plateau

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17
Q

Knee - What separates the femur & tibia

A

The meniscus

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18
Q

What is the meniscus and what is it liable to do

A

Disk shaped like cushion between femur & tibia. Shock absorption. They are palpable and liable to tear

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19
Q

What ligaments are inside the knee

A

Anterior cruciate

Posterior cruciate

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20
Q

Knee injuries

A
  • Meniscus tears: Minimise twists, bends and rotates
  • Bursitis: Avoid kneeling / pad knees
  • Anterior cruciate ligament injury: Avoid locking back / hyper extension
  • Posterior cruciate ligament injury: Hyper extension
  • Medial collateral ligament injury: avoid foot against knee (Tree)
  • Iliotibial band injury: common in runners, pain on outside of knee when bending (Warrior 2)
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21
Q

Hips & Pelvis - 5 key bony landmarks

A 
Sitting bones
Sacrum
Tail bone
Pubic bone
Hip bones
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22
Q

Main 6 movements in your hips are

A 
Flexion
Extension
Adduction
Abduction
Internal rotation
External rotation
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23
Q

Where are the Psoas muscles

A

In the centre of the pelvis

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24
Q

The illicus & psoas Muscles group together which parts of your body

A

Spine, hip, core & leg muscles

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25
Gluteus Maximus provides what
Gluteus Maximus - provides power
26
The layer of small muscles under the glute provide are called what & what do they do
gluteous minimum, piraformus, gemellus muscles, obturator intern-us & quadratus formoris Fine tuning
27
What nerve runs through the Glue area and where does it run
Sciatic nerve | next to or through the piraformis & down the leg
28
2 Types of sciatica and poses that can help
``` Piraformis going into spasm - Pigeon & fig 4 Lumbar herniation (impingement)- Pigeon & fig 4 ```
29
Illotial band / IT Band where does it run from / to
The ilia to the tibia (hips to leg)
30
What does the IT band help you do
- Unify motion for all muscles around hip - Switch together the power of quad & glute - Provide extra stability for forces that transmit down the spine & split down the legs
31
Common hip injuries and what to avoid
Hip displacia Labrum tear / impingement Bursitis Hip replacement Be moderate all over, avoid spilts, lunges etc...
32
Spine | How many vertebrae
33
33
Vertebrae are divided in to 4 groups, what are they
Cervical 1 - 7 Thoracic 1 - 12 Lumbar 1 - 5 Sacral coccygeal 9 fused vertebrae
34
Why is the spine the shape it is
Hold you upright Contain the spinal cord Motion shock absorption
35
2 Functions of cervical
Mobility for head | passageway for arteries and nerves to brain
36
2 functions of thorasic
Protect heart & lungs | Nerve distrobution out to rest of body
37
1 function of lumbar
Weight barring
38
Vertebrae - what are the ridges along the back of the spine called & what do they do
Spinus processes | They are muscular attachment points
39
What type of joints are between vertebrae
Facet Joints also called sinovial joints
40
How many facet joints does each vertebrae have
``` 2 sets (4) one pair faces up one pair faces down ```
41
What surrounds facet joints / sinovial joints
a capsule of connective tissue providing fluid allowing joints to run smoothly
42
4 transitional zones in spine prone to injury
C1 C7 / T1 T12 / L1 L5 / Sacrum
43
The discs in between vertebrae do what
Cushion Absorb pressure Create space to allow for movement
44
What happens when a disc slips
The Nucleus (gel) inside of the disc bulges out
45
Name 3 common areas where discs are more liable to slip
- Lumbar spine - L5/S1 Lumbosacral joint - L4/L5 Approx 90% of herniated discs occur here
46
What postures are more suitable for people with herniated discs
Neutral poses - twisting and folding will add pressure.
47
Sacroiliac disfunction is a common injury in yoga, how can this be minimised
Move pelvis and spine as one unit
48
CORE | Name the 5 muscles
``` Erector Spinae Oblique (Internal & external) Psoas Rectus & Transverse Abdominus (abs) Quadratus lumborium ```
49
Name 4 things the core muscles do
- Provide stability - facilitate breathing - control and unify the upper & lower body motion - Provide the energetic up and in sensation
50
What else supports this area - 5 things
- Pelvic floor - Floor of core (Mula Bandha) - Abdominal Circumference - Diaphragm - Quadratus lumborum rear of core - iliopsoas - centre-
51
Muscles in your abdominal circumference (front & sides). Name 4 muscles and what they do
- Transverse abdominals TVA - front & sides - creates corseting action - Internal & external obliques - create twisting - Rectus abdominus - Six pack - Quadratus lumborum - deep muscles in your back
52
Complimentary muscle groups in your core - 3 things
- Paraspinal muscles - Glueteals - Deep external rotators
53
What does the abdominal circumference do - 6 things
- Contain pressurised liquid & gas (inside) - Connects ribs, pelvis & spine - Supports & protects the spine - Supports everything above it - Supports reproductive system - Facilitates & integrates motion
54
The respiratory system | What is the main muscle of breathing
The diaphragm
55
How is your diaphragm shaped & how does it work
It is domed and at the bottom of the ribs, when you breathe in your diaphragm contracts & moves downward making space for the lungs to expand
56
The 3 zones of muscles that support breathing
- Abdominal - Thoracic - Clavicular
57
The Breath Cycle 4 parts
Inhale (Puraka) Pause (Antara kumbhaka) Exhale pause (Bahya kumbhaka)
58
Nervous system - 3 parts, functions or responses & what they do
Somatic - senses, touch, taste, smell Autonomic - internal organs - sympathetic & parasympathetic Enteric - digestion
59
What reactions in the body do the sympathetic & parasympathetic systems govern
Sympathetic - Fight or flight Parasympathetic - Rest & digest
60
Other terms you may hear in relation to the nervous system
Central Nervous System Brain stem & spinal cord Peripheral Nervous System any part outside of the CNS
61
How many nervous systems do you have
One, the answers above are parts, functions & responses of one overall system
62
The Vagus Nerve - 3 points
Provides information about your organs to your CNS It is the chief nerve of the parasympathetic nervous system Maintains heart rate & breathing based on your environment & stress levels
63
High vagal tone Vs Low vagal tone
High - regulates blood glucose reducing stoke, diabetes & cardiovascular disease Low - chronic inflammation
64
How can you stimulate the vagus nerve
- Slow deep diaphragm breathing - Massage - Face, neck, head, ribcage, abdomen - Humming or chanting Body positioning i.e... - rocking the head - neck stretches - abdominal twists - flexing & extending the spine - Reclining or inverting
65
Cardiovascular system - what does it do:
Supplies & coordinates the circulation of blood around the body
66
How does yoga serve the cardiovascular system - 2 things
- Low impact moderate exercise | - Enhancing circulation of blood around the body by moving joints and pumping muscles
67
How does yoga compliment the lymphatic system
- Gentle movement around the lymph nodes | - Encourages prevents toxic build up of cells

Vinyasa YTT (3 decks)

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