lecture 1 contd Flashcards Preview

yoga > lecture 1 contd > Flashcards

Flashcards in lecture 1 contd Deck (25)
Loading flashcards...
1

which ball and socket joint is more mobile in the body?

the shoulder
the hips ahve stronger and bigger ligaments but the shoulders are easily dislocated

2

yoga achieves ______

optimum flexibility

3

too little range of motion can cause which problems (3)

restricted movement
poor posture
stiffness and pain
muscle injury

4

too much range of movement causes which problems? (4)

osteoarthritis
alignment problems
muscles must work harder
risk dislocation

5

what is osteoarthritis?

wear and tear in a joint
yoga prevents and can treat when done properly

6

what is rheumatoid arthritis?

auto immune disease of the synovial membrane
ligaments become loose and the joints are pulled out of shape

7

for rheumatoid arthritis can yoga help?

gentle yoga when disease is not in acute phase
deep stretches are inappropriate

8

what is spondylosis?

spinal osteo - arthritis
space between vertebrae narrows
neck pain or low back pain

9

does yoga help spondylosis?

gentle yoga helps
avoid hyperextending neck
avoid strong back bends

10

what are the 2 types of muscle tissue?

voluntary and involuntary

11

voluntary muscle is?

skeletal - striated - muscle

12

involuntary muscle is?

cardiac and smooth

13

directional terms:
• Medial –
• Lateral –
• Distal –
• Proximal –
• Anterior –
• Posterior –
• Superior –
• Inferior –

close to midline
away from midline
furthest
closest
front
back
above
below

14

what is isometric?

no movement

15

what is isotonic?

muscle changes length

16

isometric example?

held yoga poses

17

isotonic example?

vinyasa movement

18

isotonic contraction can be of two types?

concentric and eccentric

19

what is concentric and examples?

muscle fibers shorten usually against gravity
chaturanga to plank

20

what is eccenric and examples

muscle fibres lengthen wisially with gravuty
plank to chaturanga

21

which type of muscle movement is yoga?

usually eccentric contraction
muscle lengthening and strengthening = same time

22

which internal factors can affect flexibility? (10)

• The type of joint (some joints simply aren't meant to be flexible)
• The internal resistance within a joint
• Bony structures which limit movement
• The elasticity of muscle tissue (muscle tissue that is scarred due to a previous injury is not very elastic)
• The elasticity of tendons and ligaments and all connective tissue (ligaments do not stretch much and tendons should not stretch at all)
• The elasticity of skin (skin actually has some degree of elasticity, but not much)
• The ability of a muscle to relax and contract to achieve the greatest range of movement
• The temperature of the joint and associated tissues (joints and muscles offer better flexibility at body temperatures that are 1 to 2 degrees higher than normal)
• Neural tissue?
• Pain/injury will limit the ability to perform postures and limit the range of movement.

23

which external factors can influence flexibility? (7)

• The temperature of the place where one is training (a warmer temperature is more conducive to increased flexibility)
• The time of day (most people are more flexible in the afternoon than in the morning, peaking from about 2:30pm-4pm)
• The stage in the recovery process of a joint (or muscle) after injury (injured joints and muscles will usually offer a lesser degree of flexibility than healthy ones)
• Age (pre-adolescents are generally more flexible than adults)
• One's ability to perform a particular exercise (practice makes perfect)
• One's commitment to achieving flexibility
• The restrictions of any clothing or equipment

24

what is supination?

rolling onto the outside
how i use to walk with crutches

25

what is pronation?

rolling onto the inside