Shoulders, Arms, Back, and Stabilizers Flashcards Preview

Bar Method Anatomy - June 2016 > Shoulders, Arms, Back, and Stabilizers > Flashcards

Flashcards in Shoulders, Arms, Back, and Stabilizers Deck (61):
1

What does the trapezius do? (3)

1. Adducts the shoulders (scapulae) up and in and up and down.
2. Stabilizes the shoulder blade.
3. Lower traps keep shoulders down.

2

Where does the trapezius originate and insert?

Cervical and thoracic vertebrae to scapulae and clavicle (spine to shoulder blade to collar bone).

3

Which exercises strengthen the trapezius?

Most BM exercises use it as a stabilizer.

4

Which exercises stretch the trapezius? (2)

Stretch at the bar and child's pose.

5

Why is it that humans typically have over-developed "upper traps" and under-developed "lower traps?"

Our upper traps are overdeveloped because of stress, which triggers a protection response that causes people to tense their shoulders upwards. Our sedentary lifestyle also weakens theses muscles.

6

What does the lattisimus dorsi do? (3)

1. Extends and adducts the arms (pulls arms in and back)
2. Stabilizes shoulder and upper back.
3. When it's recruited, it helps hold the shoulder blades against the ribs.

7

Where does the lattisimus dorsi originate and insert?

Spine to sacrum to humerus (arm bone).

8

Which exercises strengthen the lattisimus dorsi? (3)

Lat pulls, one-weight lifts, zinger after foldover (beause you're pulling down)

9

Which exercises stretch the lattisimus dorsi? (2)

Stretch after reverse pushups, stretch at the bar

10

Which muscle group covers the most area in the body?

The lattisimus dorsi

11

What is the largest muscle in the arm?

The triceps

12

What do the rhomboids do? (3)

1. Adduct the scapulae (moves the shoulder blades in and up)
2. Stabilize shoulder blades.
3. Act as stabilizers when people hold weight in front of them (counteract the forward thrusting force by pulling inwards, ex. shoulder walks).

13

Where do the rhomboids originate and insert?

Spine to medial scapula

14

Which exercises strengthen the rhomboids? (3)

Rhomboid pulls, rhomboid presses during cobra, anytime you're asked to work on posture or pull your shoulders back and down

15

Which exercises stretch the rhomboids? (3)

Stretch at the bar, thigh stretch, and child's pose

16

Why are the rhomboids of women and girls often weak?

Their daily tasks don't involve heavy lifting. Weak rhomboids cause the shoulders to slump forward.

17

What does the serratus anterior do? (2)

1. Abducts the scapulae (moves shoulder blades down and out)
2. Stabilizes shoulder blades in place as the arms move

18

Where does the serratus anterior originate and insert?

Upper eight of nine ribs to the medial scapula

19

Which exercises strengthen the serratus anterior? (2)

Pushups and planks (especially when asked to widen your shoulder blades). Students have trouble figuring out how to use this muscle during push ups.
.

20

Which exercises stretch the serratus anterior? (2)

Rhomboid and lat pulls, "puppy" stretch

21

Which muscle works in opposition to the serratus anterior?

The rhomboids. The serratus anterior abducts the scapulae while the rhomboids adduct them.

22

Which muscle works in opposition to the rhomboids?

The serratus anterior. The serratus anterior abducts the scapulae while the rhomboids adduct them.

23

What does the teres major do?

Adducts the arms (does not play a significant role in stabilizing the back).

24

Where does the teres major originate and insert?

Scapula to humerus

25

Which exercises strengthen the teres major?

One weight lifts (performs the "in")

26

Which exercises stretch the teres major? (2)

Stretch after reverse pushups, stretch at the bar

27

What does the levator scapulae do? (2)

Elevates the scapula, and when the scapula is fixed, it helps to bend the head. It is often overused when people are stressed.

28

Where does the levator scapulae originate and insert?

First cervical vertebra to the scapula

29

Which exercises strengthen the levator scapulae? (3)

Lunge stretch, arabesque, pretzel, cobra (anything where you have to lift your head)

30

Which exercises stretch the levator scapulae? (4)

Forward bending exercises, including stretch at the bar, thigh stretch, child's pose, and head rolls

31

What does the deltoid do?

Flexes, abducts, and extends the arms (moves it forward, side, and back)

32

Where does the deltoid originate and insert?

Scapula, acromion, clavicle, to humerus.

33

Which exercises strengthen the deltoid? (4)

Flat back, shoulder walks, and bent elbow lifts

Specifically:
Anterior deltoid: bent elbow lifts, shoulder walks
Medial deltoid: medial deltoid lifts
Posterior deltoid: one weight lifts

34

Don't call the deltoid the...

Tear drop shaped muscle

35

Which exercises stretch the deltoid? (2)

Shoulder walks and one weight lifts (stretches the opposite side)

36

What are the functions of the biceps brachii? (2)

1. Bends elbow
2. Helps flex arm

37

Where does the biceps brachii originate and insert?

Scapula to ulna and radius

38

Is the biceps brachii a one or two joint muscle?

Two joint extending across shoulder and elbow.

39

Which exercises strengthen the biceps brachii? (5)

Biceps curls/pulses, PU, RPU, FB, zinger

40

Which exercise stretches the biceps brachii?

OWL

41

What is the function of the brachialis?

Bends elbow

42

Where does the brachialis originate and insert?

Humerus to ulna

43

What exercises strengthen the brachialis? (2)

Biceps curls and pulses

44

Which exercises stretch the brachialis? (2)

OWL, any straight arm position

45

Is the brachialis a one or two joint muscle?

One joint muscle specialized for elbow flexion. It carries more weight during biceps curls than the biceps themselves.

46

What is the function of the brachioradialis?

Bends the elbow when arm is turned

47

Where does the brachioradialis originate and insert?

Humerus to radius

48

Which exercises strengthen the brachioradialis? (2)

Biceps curls and pulses, esp. hammer curls

49

Which exercises stretch the brachioradialis? (2)

OWL, any straight-arm position

50

Is the brachioradialis a one or two joint muscle?

One joint muscle

51

What is the purpose of the triceps brachii?

Extends the elbow

52

Where do the triceps brachii originate and insert?

Scapula (one head) and humerus (two heads) to ulna

53

Which exercises strengthen the triceps brachii? (2)

RPU, PU

54

Which exercises stretch the triceps brachii? (2)

Stretch after OWL and stretch after RPU

55

Is the triceps brachii a one or two joint muscle?

Two joint - shoulder and elbow

56

What is the function of the pectoralis major?

Flexes, adducts, and medially rotates the shoulder. It is a trunk muscle.

57

Where does the pectoralis major originate and insert?

Clavicle to sternum to humerus

58

Which exercises strengthen the pectoralis major?

PU and FB, SW when weight is above shoudler height

59

Which exercises stretch the pectoralis major?

Stretch after RPU

60

Which 3 muscles are involved in flexion of the arm?

Anterior deltoid, pectoralis major, cobracobrachialis

61

Which 3 muscles are involved in extension of the arm?

Posterior deltoid, lats, teres major