Hamstrings and Glutes Flashcards Preview

Bar Method Anatomy - June 2016 > Hamstrings and Glutes > Flashcards

Flashcards in Hamstrings and Glutes Deck (26):
1

What is the longest muscle in the body?

The sartorius

2

What is the largest muscle in the body?

The gluteus maximus

3

What do the hamstrings do?

Extend the hip and flex the knee

4

Name the hamstrings. Are they one or two joint muscles?

Semimembranosus, biceps femoris, and semitendinosus. They are all two joint muscles that extend across the hip and the knee.

5

Where do the hamstrings originate and insert?

Semimembranosus and semitendinosus: ischium (bottom of pelvis) to tibia
Biceps femoris: ischium (bottom of pelvis) to fibula

6

Which exercises strengthen hamstrings? (4)

Thigh, seat, back dancing, tuck

7

Which exercises stretch the hamstrings?

SATB, thigh stretch, RB, strap stretch

8

What's another name for a two joint muscle?

Polyarticular muscle

9

Who needs to use a stall bar or strap during RB?

People with short hamstrings

10

Why is hamstrings tendonitis common?

Young girls push too hard to stretch when in dance or cheerleading

11

What does the gluteus medius do?

1. Abducts, flexes, and extends the hip (like the deltoid)
2. Acts as a stabilizer by holding the hips level when one leg is lifted

12

Where does the gluteus medius originate and insert?

Ilium to femor (hip to thigh)

13

Which exercises strengthen the gluteus medius? (4)

Pretzel, arabesque, seat work leg to the side, back dancing

14

Which exercises stretch the gluteus medius?

Butterfly stretch, figure four stretch

15

What is the function of the gluteus maximus?

Extends the hip, rotates the hip medially and laterally, and moves the leg inward and outward

16

Where does the gluteus maximus originate and insert?

Sacrum and ilium to femor and tibia

17

Which exercises strengthen the gluteus maximus (6)

Tuck, heel lifts, thigh, seat, curl, back dancing

18

Which exercises stretch the gluteus maximus? (5)

SATB, thigh stretch, seat stretch, butterfly stretch, strap stretch

19

Which tendon runs through the gluteus maximus and which other muscle shares this tendon with the gluteus maximus?

The ilio-tibial band, IT band, also runs through the tensor fasciae latae (TFL)

20

Is the gluteus maximus a one or two joint muscle?

Two joint - hip and knee

21

Why is it important to keep your knee farther back than your hip when you perform seat work?

Because of the proximity of the gluteus maximus and TFL, if your knee is too far forward of your hip you're working your TFL (a hip flexor) and not your glutes.

22

What does the tensor fasciae latae do?

Abducts, flexes, and medially rotates hip

23

Where does the tensor fasciae latae insert and originate?

Ilium to the IT band (doesn't insert on a bone)

24

Which exercises strengthen the TFL?

Flat back, running

25

Which exercises stretch the TFL?

SATB, strap stretch, butterfly stretch

26

What causes ilio-tibial band syndrome (ITBS)?

Repetitive overuse of the TFL by runners, cyclers, and weight lifters. Pain running down outside of the knee.