Training the Upper Body

Question 1

The shoulder consists of 3 primary bones:

Answer 1

clavicle, scapula, humerus

Question 2

The shoulder contains 3 primary joints

Answer 2

sternoclavicular, acromioclavicular, glenohumeral

Question 3

The joints of the shoulder are built for _______ not________.

Answer 3

mobility, stability

Question 4

Glenohumeral stabilizers (including the rotator cuff muscles: (4)

Answer 4

subscapularis
supraspinatus
infraspinatus
teres minor

Question 5

Muscles that move the humerus: (4)

Answer 5

pectoralis major
deltoids
latissimus dorsi
teres major

Question 6

Muscles that move the scapula (3)

Answer 6

rhomboids
serratus anterior
trapezius

Question 7

Muscles (2) responsible for humeral internal rotation

Answer 7

subscapularis, latissimus dorsi

Question 8

Muscles (2) responsible for humeral abduction

Answer 8

supraspinatus, deltoids

Question 9

Muscles (2) responsible for humeral external rotation

Answer 9

infraspinatus

teres minor

Question 10

Muscle responsible for humeral horizontal adduction

Answer 10

pectoralis major

Question 11

Muscle responsible for humeral elevation and depression

Answer 11

pectoralis major

Question 12

Muscle responsible for humeral adduction

Answer 12

lattisimus dorsi

Question 13

Muscle responsible for humeral extension

Answer 13

latissimus dorsi

Question 14

Muscle responsible for scapular retraction and elevation

Answer 14

Rhomboids

Question 15

Muscle responsible for scapular protraction, elevation and depression

Answer 15

serratus anterior

Question 16

Muscle responsible for scapular retraction, upward rotation, elevation and depression

Answer 16

trapezius

Question 17

Examples of humeral extension and/or elbow flexion (pulling) on the mat:

Answer 17

Single leg stretch
rolling like a ball
Leg Pull Up

Question 18

Examples of humeral extension and/or elbow flexion (pulling) on the reformer:

Answer 18

Seated Arm Work facing the straps
rowing face back
Kneeling arm work
chest expansion

Question 19

Examples of humeral extension and/or elbow flexion (pulling) on the trap table:

Answer 19

Breathing
Rowing face back
Roll downs with bicep curls

Question 20

Examples of humeral flexion and/or elbow extension (pushing) on the mat:

Answer 20

All fours
Push up
Leg pull down

Question 21

Examples of humeral flexion and/or elbow extension (pushing) on the reformer:

Answer 21

Seated Arm Work facing front
Rowing Front
Knee Stretch
Long Stretch

Question 22

Examples of humeral flexion and/or elbow extension (pushing) on the trap table:

Answer 22

Rowing Front

Question 23

Examples of humeral flexion and/or elbow extension (pushing) on the chair:

Answer 23

chest press

any of the triceps press variations

Question 24

Examples of humeral abduction or flexion, elbow extension (pushing overhead) on the reformer:

Answer 24

long box overhead press
long box breast stroke
long box pulling straps

Question 25

Examples of humeral abduction or flexion, elbow extension (pushing overhead) on the trap table:

Answer 25

teaser

carola’s breathing

Question 26

Examples of humeral abduction or flexion, elbow extension (pushing overhead) on the chair:

Answer 26

hamstring stretch 1 and 2 with triceps variation
cat
pulling down (humeral adduction or extension, elbow flexion)

Question 27

Examples of exercises that coordinate between the torso and shoulder on the mat:

Answer 27

seated side stretch
pinwheel
saw
spine twist

Question 28

Examples of exercises that coordinate between the torso and shoulder on the reformer:

Answer 28

seated arm work facing front twist
seated armwork facing back twist
mermaid

Question 29

Examples of exercises that coordinate between the torso and shoulder on the trap table:

Answer 29

mermaid

Scapula guides

Question 30

Examples of exercises that coordinate between the torso and shoulder on the chair:

Answer 30

scapula mobilization with rotation