Flashcards in Calves and Thighs Deck (38):
What is the largest muscle group in the body?
Name the four muscles in the quads, and identify which are one and two joint muscles.
Rectus femoris (two joint, over hip and knee), vastus intermedius, vastus lateralist, vastus medialis (all one joint)
How many one-joint and two-joint muscles do the inner thighs (adductors) contain?
Four one-joint muscles
One two-joint muscle
Name the two muscles in the calves and identify which are one and two joint muscles.
Gastrocnemius and soleus
What do one joint and two joint muscles do?
One joint - power a joint
Two joint - propel across a range of motion
What does the gastrocnemius do?
Points foot (plantar flexion of the ankle) and flexes knee. It plays a significant role in stabilizing the knee, especially when the ACL is compromised.
Where does the gastrocnemius originate and insert?
Femur to heel bone (calcaneus)
Which exercises strengthen the gastrocnemius? (3)
Heels lifts, thigh work, any time you're working hamstrings
Which exercises stretch the gastrocnemius? (2)
Calf stretch after heel lifts (with heel down), SATB
Is the gastrocnemius a one or two joint muscle?
Two joint - knee and ankle
What does the soleus do?
Points foot (plantar flexion of the ankle)
Where does the soleus originate and insert?
Tibia and fibula to heel bone (calcaneus)
Which exercises strengthen the soleus?
Heel lifts and thigh work
Which exercises stretch the soleus?
Calf stretch after heel lifts and SATB
Is the soleus a one or two joint muscle?
The soleus and the gastrocnemius share which tendon?
The Achilles tendon
What does the tibialis anterior do?
Flexes the ankle (dorsi flexion)
The tibialis anterior works in opposition to the...
Soleus. The soleus points the foot and the tibialis anterior flexes it.
When you flex your foot, you're working your...
When you point your foot, you're working your...
Which soleus works in opposition to the...
Tibialis anterior. The soleus points the foot and the tibialis anterior flexes it.
Which exercises strengthen the tibialis anterior?
Chair, RB (pointing and flexing). They help balance the strength of the muscles in the front and the back of the lower leg.
Which exercises stretch the tibialis anterior?
Stretch after OWL, child's pose
Is the tibialis anterior a one joint or two joint muscle?
What does the sartorius do?
Flexes, laterally rotates and abducts hip (turns out leg as we flex it). It helps dancers perform a passe!
Where does the sartorius originate and insert?
Ilium to tibia
Which exercises strengthen the sartorius? (2)
Leg lifts (esp turned out), FB (esp in V)
Which exercises stretch the sartorius?
Thigh stretch, straight leg seat work
What is the longest muscle in the body?
Why did the sartorius evolve?
To help hominids climb trees
Is the sartorius considered a hip flexor or a seat muscle?
Name the four muscles in the quadriceps
Vastus intermedius, vastus lateralis, vastus medialis, rectus femoris
How many quadriceps tendons are there?
1 that runs through all four muscles
Which of the quad muscles are one and two joint?
The vasti are one joint and the rectus femoris is two joint (knee to hip)
Where do the quad muscles originate and insert?
The 3 vasti: femur to tibia
Rectus femoris: Ilium (hip) to tibia
Which quad muscle is the longest, and how do you stretch it?
Rectus femoris. It is stretched by extending your hip and flexing your knee (standing thigh stretch)
What are the lower quads and how do you stretch them?
The vasti (vastus lateralis, medialis, and intermedius) are stretched by having full flexion of the knee and hip (kneeling or pulling knee up in towards chest).
Why are quads vulnerable to injury and how do you protect them?
The quads are vulnerable because of the long tendon that runs up to the hip. To protect this muscle, BM does not give straight leg open closes.