Quiz 3

Question 1

Name the large muscle running down the inner thigh.

Answer 1

Adductor Magnus

Question 2

What are the two main actions of the Adductor Magnus?
A. Hip flexion
B. Hip extension
C. Hip adduction
D. Hip abduction

Answer 2

B. Hip extension

C. Hip adduction

Question 3

In which pose is the adductor magnus contracted?
A. Prasarita Padottanasana /Wide-Legged Forward Fold
B. Navasana /Boat pose
C. Baddha Konasana /Bound Angle Pose
D. Ananda Balasana /Happy Baby Pose

Answer 3

B. Navasana /Boat pose

Question 4

In which pose is the adductor magnus stretched?
A. Ardha Matsyendrasana /Half Lord of the Fishes
B. Gomukhasana /Cow Face Pose
C. Padangusthasana B /Extended Big Toe Pose
D. Garudasana /Eagle Pose

Answer 4

C. Padangusthasana B /Extended Big Toe Pose

Question 5

Name the muscle group on the back of the thighs. Name the 3 muscles from external to internal.

Answer 5

Hamstrings:

1. Bicep Femoris
2. Semitendinosus
3. Semimembranosus

Question 6

What are the two main actions of the hamstrings?
A. Hip flexion
B. Hip extension
C. Knee flexion
D. Knee extension

Answer 6

B. Hip extension

C. Knee flexion

Question 7

In which pose are the hamstrings contracted?
A. Uttanasana /Standing Forward Bend
B. Adho Mukha Svanasana /Downward-facing dog
C. Upavistha Konasana /Wide-angle seated forward fold
D. Virabhadrasana III /Warrior 3 [Lifted leg]

Answer 7

D. Virabhadrasana III /Warrior 3 [Lifted leg]

Question 8

In which pose are the hamstrings stretched?
A. Salabhasana /Locust Pose
B. Purvottanasana /Upward Plank
C. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg]
D. Parivrtta Ardha Chandrasana /Revolved Half Moon [Lifted leg]

Answer 8

C. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg]

Question 9

Name the muscle group deep within the posterior side of the pelvis and its 2 main muscles.

Answer 9

External Rotators:

1. Piriformis
2. Quadratus Femoris

Question 10

What are the two main actions of the external rotators?
A. Externally rotate leg 
B. Internally rotate leg
C. Anterior pelvic tilt
D. Posterior pelvic tilt

Answer 10

A. Externally rotate leg

D. Posterior pelvic tilt

Question 11

In which pose are the external rotators contracted?
A. Baddha Konasana /Bound Angle Pose
B. Garudasana /Eagle Pose [Legs]
C. Virabhadrasana III /Warrior 3 [Lifted leg]
D. Bakasana /Crow

Answer 11

A. Baddha Konasana /Bound Angle Pose

Question 12

In which pose are the external rotators stretched?
A. Vrikshasana /Tree Pose [Lifted leg]
B. Padmasana /Full Lotus)
C. Ardha Matsyendrasana /Half Lord of the Fishes [Top leg]
D. Padangusthasana B /Extended Big Toe Pose

Answer 12

C. Ardha Matsyendrasana /Half Lord of the Fishes [Top leg]

Question 13

Name the muscle group that hugs the inside of the pelvis and up into the lumbar vertebrae.

Answer 13

Iliopsoas

Question 14

What are the two main actions of the Iliopsoas?
A. Torso extension
B. Torso flexion
C. Hip extension
D. Hip flexion

Answer 14

B. Torso flexion

D. Hip flexion

Question 15

In which pose are the iliopsoas muscles contracted?
A. Navasana /Boat Pose
B. Dhanurasana /Bow Pose
C. Supta baddha konasana /Reclining bound angle pose
D. Setu Bandha Sarvangasana /Bridge pose

Answer 15

A. Navasana /Boat Pose

Question 16

In which pose are the iliopsoas muscles stretched?
A. Prasarita Padottanasana /Wide-Legged Forward Fold
B. Ustrasana /Camel
C. Paschimottanasana /Seated forward fold
D. Ananda Balasana /Happy Baby Pose

Answer 16

B. Ustrasana /Camel

Question 17

Name the outermost fan shaped muscle on the outside of the hip.

Answer 17

Gluteus medius

Question 18

What is the main action of the gluteus medius?
A. Hip adduction
B. Hip abduction
C. Hip flexion
D. Hip extension

Answer 18

B. Hip abduction

Question 19

In which pose is the gluteus medius contracted?
A. Bakasana /Crow
B. Savasana /Corpse pose
C. Navasana /Boat Pose
D. Ardha Chandrasana /Half moon [lifted leg]

Answer 19

D. Ardha Chandrasana /Half moon [lifted leg]

Question 20

In which pose is the gluteus medius stretched?
A. Janu Sirsasana /Head-to-Knee Forward Bend [bent leg]
B. Supta baddha konasana /Reclining bound angle pose
C. Gomukhasana /Cow Face Pose
D. Apanasana /Wind release pose

Answer 20

C. Gomukhasana /Cow Face Pose

Question 21

Name the biggest muscle on your butt.

Answer 21

Gluteus Maximus

Question 22

What are the two main actions of the gluteus maximus?
A. Flex hip
B. Extend hip
C. Externally rotate the hip
D. Internally rotate the hip

Answer 22

B. Extend hip

C. Externally rotate the hip

Question 23

In which pose is the gluteus maximus contracted?
A. Uttanasana /Standing Forward Bend
B. Purvottanasana /Upward Plank
C. Prasarita Padottanasana /Wide-Legged Forward Fold
D. Virabhadrasana 1 /Warrior 1 [Front hip]

Answer 23

B. Purvottanasana /Upward Plank

Question 24

In which pose is the gluteus maximus stretched?
A. Dhanurasana /Bow Pose
B. Ustrasana /Camel
C. Salabhasana /Locust Pose
D. Paschimottanasana /Seated forward fold

Answer 24

D. Paschimottanasana /Seated forward fold

Question 25

Name the small muscle on the upper part of the inner thigh.

Answer 25

Pectineus

Question 26

``` What is the main action of the pectineus? A. Torso flexion B. Torso extension C. Hip abduction D. Hip adduction ```

Answer 26

D. Hip adduction

Question 27

In which pose is the pectineus contracted? A. Sukhasana /Easy pose B. Utthita Parsvakonasana /Extended Side Angle Pose [Front hip] C. Garudasana /Eagle Pose D. Kapotasana /Pigeon Pose [Front hip]

Answer 27

C. Garudasana /Eagle Pose

Question 28

In which pose is the pectineus stretched? A. Gomukhasana /Cow Face Pose B. Parivrtta Trikonasana /Revolved triangle C. Malasana /Garland pose D. Bakasana /Crow

Answer 28

C. Malasana /Garland pose

Question 29

Name the 4 quadricep muscles with the most superficial muscle first, then from lateral to medial.

Answer 29

1. Rectus femoris 2. Vastus lateralis 3. Vastus intermedius (under rectus femoris) 4. Vastus medialis

Question 30

``` What are the two main actions for the quadriceps? A. Hip flexion B. Hip extension C. Knee extension D. Knee flexion ```

Answer 30

A. Hip flexion | C. Knee extension

Question 31

In which pose are the quadriceps contracted? A. Salabhasana /Locust Pose B. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg] C. Parivrtta Ardha Chandrasana /Revolved Half Moon [Lifted leg] D. Utkatasana /Chair Pose

Answer 31

D. Utkatasana /Chair Pose

Question 32

In which pose are the quadriceps stretched? A. Uttanasana /Standing Forward Bend B. Upavistha Konasana /Wide-angle seated forward fold C. Rajakapotasana /King Pigeon Pose [back leg] D. Adho Mukha Svanasana /Downward-facing dog

Answer 32

C. Rajakapotasana /King Pigeon Pose [back leg]

Question 33

Name the muscle that makes an S across the front of the thigh.

Answer 33

Sartorius

Question 34

``` What are the three main actions of the sartorius? A. Flex hip B. Abduct hip C. Extend knee D. Externally rotate thigh ```

Answer 34

A. Flex hip B. Abduct hip D. Externally rotate thigh

Question 35

In which pose is the sartorius contracted? A. Vrikshasana /Tree Pose B. Urdhva Prasarita Eka Padasana /Standing Splits [Lifted leg] C. Virabhadrasana III /Warrior 3 [Lifted leg] D. Virasana /Hero’s pose

Answer 35

A. Vrikshasana /Tree Pose

Question 36

In which pose is the sartorius stretched? A. Virasana /Hero’s pose B. Salabhasana /Locust Pose C. Janu Sirsasana /Head-to-Knee Forward Bend [bent leg] D. Kapotasana /Pigeon Pose [Front leg]

Answer 36

A. Virasana /Hero’s pose

Question 37

Name the muscle running along the outside of the hip. Name the tendon that connects that muscle to the tibia.

Answer 37

1. Tensor fascia lata | 2. Iliotibial band

Question 38

``` What are the two main actions of the tensor fascia lata and iliotibial band? A. Hip flexion B. Externally rotate thigh C. Abduct hip D. Extend torso ```

Answer 38

A. Hip flexion | C. Abduct hip

Question 39

In which pose is the tensor fascia lata contracted? A. Salabhasana /Locust Pose B. Vrikshasana /Tree Pose C. Ardha Chandrasana /Half moon [lifted leg] D. Rajakapotasana /King Pigeon Pose [front leg]

Answer 39

C. Ardha Chandrasana /Half moon [lifted leg]

Question 40

In which pose is the tensor fascia lata stretched? A. Malasana /Garland pose B. Padmasana /Full Lotus C. Padangusthasana B /Extended Big Toe Pose D. Svarga Dvijasana /Bird of Paradise

Answer 40

B. Padmasana /Full Lotus

Question 41

What can you do, without props, to stabilize the knee in lotus and lotus variations?

Answer 41

Flex the foot.

Question 42

How would you modify dandasana, staff pose, for someone with tight hamstrings?

Answer 42

Have them place a block or blanket underneath their bum.

Question 43

How would you modify sukhasana, easy pose, for someone with a tight pectineus?

Answer 43

Prop up the knees with blocks, blankets, or bolsters.

Question 44

How would you modify balasana, child’s pose, for someone with tight quadriceps?

Answer 44

Have them place a block or blanket underneath their bum.