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Moksha YTT Exam 2 > Kinetics, Biomechanics & Myology > Flashcards

Kinetics, Biomechanics & Myology Flashcards

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1
Q

What are antagonistic and agonist muscles?

A 
Agonist muscles (or prime movers) produce movement. 
Antagonist muscles move the body part back to its original position.
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2
Q

What is a synergist muscle?

A

Muscles which act on movable joints, sometimes referred to as neutralizers (i.e. at knee in Trikonasana to stop from over extending).

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3
Q

What are the 3 different types of muscle tissue in the body?

A
  1. Skeletal Muscle Voluntary
  2. Smooth Muscle involuntary (lining the walls of internal organs stomach, intestines & uterus
  3. Cardiac Muscle (only in the heart also involuntary)
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4
Q

How does Skeletal Muscle work?

A

Voluntary muscles that you think about contracting and the nervous system tells them to.

Anchored to bone via tendons & designed to generate skeletal movement

When contracted, the bundles of fibres overlap increases.

When stretched, the overlap of fibres decreases.

Some fibres shorten, lengthen, others may remain at rest

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5
Q

What is the relationship between muscles and the nervous system?

A

Movement of Muscles is coordinated and controlled by the nervous system, that sends a message to the muscles (from motor cortex to spinal cord to nerves in the body) ‘telling’ it them move

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6
Q

What are efferent messages and afferent messages?

A

Efferent - travel from brain > nerves > muscle receptors
Afferent - travel from muscle receptors > nerves > spinal cord > brain

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7
Q

What does the Central Nervous System consist of?

A

The brain and the spinal cord.

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8
Q

What does the Peripheral Nervous System consist of?

A

The connections for communication from the spinal cord throughout the body.

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9
Q

What is the Golgi Tendon Reflex & what does it do?

A

A sensory receptor located where the muscle and tendon are joined.

It detects tension & signals the muscle to relax when tension increases

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10
Q

Name the types of muscle contractions. Hint there are 2, but 2 sub types under one of them.

A
  1. Isometric Contraction
  2. Isotonic Contraction
    2a. Concentric Contraction 2b. Eccentric Contraction
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11
Q

What is Isometric Contraction?

A

Muscle engages without changing length Eg. Hand gripping something or holding a pose

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12
Q

What is Isotonic Contraction?

A

Muscle contrtacts and length changes
Eg. lifting a bag up at steady speed or moving into a pose

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13
Q

What is Isotonic Concentric Contraction?

A

When the muscle contracts to meet resistance while shortening.
ie. bicep curl

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14
Q

What is Isotonic Eccentric Contraction?

A

Muscle contracts whilst lengthening
ie. Putting shopping down

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15
Q

What is the difference between Isotonic and Isometric Contractions?

A

Whether or not the muscle changes length.

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16
Q

How are muscle contractions used in Yogasana?

A

When we hold poses = Isometric Contraction

Chataranga Dandasana and back = Isotonic Contractions

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17
Q

What are the 4 different methods of stretching in Yogasana? Hint: there are 4.

A

Ballistic
Passive
Active
Facilitated

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18
Q

What is Ballistic Stretching?

A

Bouncing motion, not recommended in Yogasana.

Jumping through in Surya Namaskar
Bouncing knees in Baddha Konasana

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19
Q

What is Passive Stretching?

A

static stretching that uses body weight, gravity, and synergist/antagonist pairs to stretch Eg. Vasisthasana/Side Plank

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20
Q

What is Active Stretching?

A

Being in a position only using muscular contraction of agonist muscles. Eg. Utthita Hasta Padangusthasana- Big Toe Pose

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21
Q

What is Facilitated Stretching?

A

Also known at PNF (Proprioceptive Neuromuscular Facilitation). Briefly contracting a muscle, signals the Golgi Tendon Organ to signal the spinal cord to advise the muscle to relax allowing it to stretch further once relaxed

So “Contract - Relax”

Eg. Consciously contracting the hamstrings in Janu Sirsasana

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22
Q

What is Abduction? an example and what is being Abducted.

A

Moving a body part away from the midline. Prasarita Padottanasana (Wide Legged Forward Fold) both thighs are being abducted at the hip joint.

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23
Q

What is Adduction and give one pose example, along with what is being Adducted.

A

Moving the body towards the midline.

Garudasana/Eagle the thigh at the hip joint and also the arms towards the midline of body

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24
Q

Define Axial Rotation and give one pose example, along with what is being Axially Rotated.

A

Rotation of the vertebral column around the horizontal axis. Occurs during spinal twists i.e. Ardha Matsyendrasana.

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25
What is lateral flexion?
Moving the head or trunk sideways away from the mid line
26
Define Circumduction and give on pose example, along with what is being Circumducted.
Circular movement at a synovial joint. Eg Circling in table top of the humerus in the glenohumeral joint.
27
Define Dorsi Flexion and give on pose example, along with what is being Dorsi Flexed.
Flexing toes upward towards the face Eg.Feet in Paschimottanasana.
28
Define Plantar Flexion and give on pose example, along with what is being Plantar Flexed.
Bending the foot in the direction towards the sole of the foot. Pointing the toes in Garudasana/Eagle
29
Define Eversion and give on pose example, along with what is being Everted.
Movement of the foot laterally at the ankle joint. Eg.Vasisthasana the foot on the floor.
30
Define Inversion and give on pose example, along with what is being Inverted.
Movement of the foot internally (medially) at the ankle joint. Virabhadrasana I back foot movement although it may not be seen it is the movement of the foot.
31
Define Extension and give on pose example, along with what is being Extended.
Restoring a body part back to its anatomical position after flexion. Back bending asana are considered hyperextension of the spine. In Tadasana the spine is considered to be extended.
32
Define Flexion and give on pose example, along with what is being Flexed.
Movement of a limb into a bent position (i.e. towards the face). Moving two bones closer together so the angle decreases. Eg. Utthita Balasana/Extended Child's pose knees, hips joint & spine are flexed
33
Define Medial (Internal) Rotation and give on pose example, along with what is being Medially (Internally) Rotated.
Rotation towards the centre of the body Eg.Femur in Utkatasana.
34
Define Lateral (External) Rotation and give on pose example, along with what is being Laterally (Externally) Rotated.
Rotation away from the centre of the body. Eg.Tadasana humerus laterally rotates at the shoulder.
35
Define Pronation and give on pose example, along with what is being Pronated.
Facing down (body, elbow or palm). Hands in Bhujangasana.
36
Define Supination and give on pose example, along with what is being Supinated.
Facing up Eg.body in Savasana.
37
Define Protraction and give on pose example, along with what is being Protracted.
Movement of the jaw or shoulder forward. Shoulders in Garudasana.
38
Define Retraction and give on pose example, along with what is being Retracted.
Movement of the jaw or shoulders backwards. Jaw in Jalandhara bandha.
39
What movements can the Ankles do?
Dorsi flexion Plantar flexion Inversion Eversion Circumduction
40
What movements can the Knees do?
## Footnote **Flexion Extension Internal/Medial Rotation (accidental causing tears) External/Lateral Rotation (accidental causing tears)**
41
What movements can the Hips do?
Flexion Extention Abduction Adduction Internal/Medial Rotation External/Lateral Rotation Anterior/Posterior Tilt Hiking
42
What movements can the Lumbar Spine do?
Flexion Extension.
43
What movements can the Thoracic Spine do?
Flexion Extension Axial Rotation Lateral Flexion
44
What movements can the Cervical Spine do?
Flexion Extension Axial Rotation Lateral Flexion
45
What movements can the wrist do?
Flexion Extension Abduction Adduction
46
What movements can the elbow do?
Flexion Extension Pronation Supination
47
What movements can the Shoulders do?
Flexion Extension Abduction Adduction Internal/Medial Rotation External/Lateral Rotation Protraction Retraction Circumduction
48
List 5 Benefits of Asana on the spine.
1. Greater range of motion Stretching beyond regular flexibility 2. Tension relief through breathing and relaxation. 3. Better posture 4. Stronger core 5. Improved balance
49
How would you support a student who had undiagnosed ‘back’ pain and wanted to join your yoga class?
1. Where is the location (Lumbar, thoracic, cervical) check 2. Medical clearance? 3. Disease stage (1-10 pain rating) 4. Offer props and modifications
50
Discuss the difference between acute and chronic pain?
Acute: often develops suddenly and as a direct result of an identifiable injury. It can resolve within a few days, but it may last \<3 months Chronic: often develops more gradually over a period of time worsening progressively. Lasts \>3 months or pain that occurs intermittently over about 6months possible to have combined Acute and Chronic pain.
51
What is the relationship between yogic breathing practices and spinal health?
Pranayama improves the mechanics of the nervous system because it stimulates the PNS through vagus nerve which runs from the base of the brain all the way to the abdomen. Also, the muscles used to breathe are connected to the lumbar vertebrae and careful, controlled breathing can help ease tension in those muscles and correct spinal alignment
52
Where is the Muscle Spindle Stretch Receptor found?
In the belly of all our skeletal muscles
53
What does the Muscle Spindle Stretch Receptor detect?
Length in a muscle
54
What does the Muscle Spindle Stretch Receptor do?
When a muscle stretches, the muscle spindle that sends a signal to the spinal cord which in turn sends a message to the muscle to contract and resist the stretch.
55
Why does the Muscle Spindle resist the stretch?
To protect the muscle from over-stretching or tearing
56
Is the muscle spindle a spinal cord reflex?
Yes
57
What causes the Muscle Spindle to decrease its firing?
Coming out of the pose slightly Breath Time
58
What are the nine major joints?
Ankle Knee Hip Lumbar Spine Thoracic Spine Cervical Spine Shoulder Elbow Wrist
59
What are the two types of muscle contractions?
Isometric Isotonic
60
What are the two types of isotonic muscle contractions?
Concentric Eccentric
61
What is an antagonistic pair?
A pair of muscles that when one contracts the other stretches
62
What does an antagonist muscle do?
Stretches, acting against the agonist muscle

Moksha YTT Exam 2 (17 decks)

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