Flashcards in lecture 1 contd Deck (25)
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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
