Yogarenew test questions Flashcards
(102 cards)
1
Q
The 11 Systems of the body?
A
- Integumentary (skin)
- Skeletal
- Nervous
- Cardiovascular
- Endocrine (glands/hormones)
- Muscular
- Respiratory
- Reproductive
- Digestive
- Urinary
- Lymph/Immune
2
Q
anatomical position?
A
Mountain pose with palms forward
3
Q
Axial
A
head, neck, and trunk
4
Q
Appendicular
A
limbs/extremities
5
Q
Anterior
A
towards the front
6
Q
Posterior
A
towards the back
7
Q
Distal
A
away from the trunk toward the fingers and toes
8
Q
Proximal
A
towards the trunk away from the fingers and toes
9
Q
Superficial
A
Towards the skin or outside
10
Q
Deep
A
towards the inside or away from the skin
11
Q
superior
A
up, Towards the top of the head
12
Q
inferior
A
down or below, towards the feet
13
Q
medial
A
towards the midline
14
Q
lateral
A
away from the midline
15
Q
flexion
A
A movement in a sagittal plane which takes a part of
the body forward from anatomical position.
Exceptions: knee flexion, dorsiflexion\
16
Q
Extension
A
A movement in the sagittal plane which takes a part of
the body backward from anatomical position. Except:
knee extension and plantar flexion
17
Q
abduction
A
A movement in a frontal plane which takes a
part of the body away from the median plane.
18
Q
Adduction
A
A movement in a frontal plane which takes a
part of the body toward the median plane.
(Add it to your body- it comes “in” to you) (Second ½ of jumping jack)
19
Q
Pronation
A
Hand faces back, opposite
anatomical position.
20
Q
Supination
A
Hand faces forward
same as anatomical position.
21
Q
Dorsiflexion
A
“flexing” the foot
22
Q
Plantar Flexion
A
pointing the toes
23
Q
Lateral Flexion or Side Bending
A
Axial spine motion in the frontal plane away
from anatomical position.
24
Q
Function of the Skeletal System
A
Support: Structural Support for the entire body
Protection: Surrounds soft tissue- critical organs
Movement: Creates the levers for muscles to attach to and
move the body.
Mineral Homeostasis: Stores minerals and fats. Releases
calcium and phosphorus as needed.
Blood Cell Production: Bone Marrow produces red and
white blood cells.
25
Types of Bones
Long: Lever Arms and Major Source of Bone Marrow.
Short: Weight Bearing
Flat: Muscle Attachment, Stability, & Protection
Irregular: Diverse specific functions
26
What is a joint
The Junction or Union of two or more Bones in the Body.
Primary Function is to provide motion and flexibility to the body
frame.
27
function of a Synovial Joint
Joint designed for Motion
| Joint Motion: Spreads fluid around keeping joint healthy and lubricated.
Motion is Lotion
28
Synovial Membrane
Releases Synovial Fluid
29
Synovial Fluid
Bathes joint with nutrients
30
Joint Capsule
Ligaments to provide joint stability
31
Cartilage
Protects the ends of bones and helps with smooth motion
32
Ellipsoid
Flexion, Extension, Abduction, Adduction
| Wrist, Fingers
33
Saddle
Flexion, Extension, Abduction, Adduction
| Thumb
34
Hinge
Flexion and Extension
| Knee and Elbow
35
Pivot
Rotation
| Head C1C2, Forearm
36
How to protect the joints
Proper Warm-up
Engage your Muscles
Motion is Lotion
Alignment
Avoid Pushing Joint into End Ranges
balance Between Muscle Groups
37
Ligaments
connect bone to bone and organs to bone
- Restrict joint motion
- Stabilize joint
- Nerve endings that help with joint proprioception
Lots of stretch
more stretch then tendons
```
Elastin= the stretchy stuff
Collagen = the tough stuff
```
Low Vascularity: Low blood supply (They do not repair or heal easily.)
38
Sprain
injury of ligament
39
Strain
injury of tendon or muscle
40
Tendons
Connect muscle to bone and are not stretchy
transfer forces from muscle to bone to produce joint motion
makes the joint move
41
Concentric
Constant Muscle Shortening.
42
Eccentric
Controlled Lengthening.
controlled movement against gravity
movement of triceps on chateranga.
43
Isometric
Constant Length while muscle generates tension- bones do not
move.
Bones don't move
44
Fascia
Thick connective tissue that cover whole body and all the muscles, organs blood vessels. connects everything.
looks like spider web or sweater
helps with proprioception
45
what happens during warm up?
Redirects Blood to muscles
from organs
Increases muscle temp
Increases neural
conductivity (increases
firing speed of muscle)
Increases lung expansion
and capacity
Increases attention and
focus
Increases tissue elasticity
and decreases viscosity:
less brittle, more pliable.
Lengthening force directed
at muscle tissue
Increases strength and
46
Ischium
ischial tuberosities (sit bones)
47
Antagonist
Produces the Opposite Motion- Progressively
Relaxes to Produce Smooth Motion
coordination
48
Fixators
```
Steady Proximal parts while motion is occurs at
Distal Ends (Specific Synergists)
```
49
Homeostasis
balance
home= same stasis= state
stable equilibrium between interdependent elements
50
Mobility vs Stability
is a continuum in our bodies as well as everything else.
something is either mobil or stable
some parts meant to be mobile some stable. don't make things what they are not meant to be.
honor what your body is supposed to do.
51
Long Bone main function
major source of bone marrow
52
short bone main function
Weight bearing
53
spine: Cervical Rotation
C1/atlas C2/axis
54
spine: Flexion/Extension
Cervical C3-C7
55
spine: Side Bending
Cervical C3-C7
56
Spinal Rotation
Thoracic
57
spine: Flexion/Extension
Lumbar
58
spine: Side Bending
Lumbar
59
order of the parts of the spine
```
7 Cervical
12 Thoracic
5 Lumbar
Sacrum (5 fused)
Coccyx
```
60
C1/Atlas function
Supports the head
61
C2/Axis function
Rotates the head
62
What do the ribs attach to?
Thoracic Spine
63
What transmits the weight of the body to the pelvis?
sacrum
64
what puts the DISCS are greater risk
flexion or extension
65
Bone markings: Projections
for muscle and ligaments to attach to
66
bone markings: Depressions and openings
for blood vessels and nerves to pass
67
What do the ribs protect?
lungs and heart
68
why our spine is s shaped?
Shock absorption
69
what is the safest position of pelvis and sacrum during twist?
neutral and in line
70
three types of muscles?
skeletal
cardiac
smooth
71
skeletal muscle
Moves Bones and Structures- Voluntary
72
cardiac muscle
Moves Heart and Aorta- Involuntary
73
smooth muscle
Walls of vessels, moves substances through viscera, even
| attached to hair follicles- Involuntary
74
is the sacrum part of the pelvis?
no
75
What are the prime moves of the abdominals
obliques
76
Transverse Abdominis function
Compresses the abdomen and tones abdominals and creates lift in the lower spine. DECOMPRESSES THE SPINE. major stabilizer of the spine. maintains lumbar curve. back bend stabilizer.
77
Uddiyana Bandha
Activation of the Lower Abdominals
78
Moola Bandha
Activation of the Pelvic Floor
79
SI where and function?
stabilization, symmetry, strength and length
where the sacrum and the ilium come together
80
pelvis is made up of what three bones?
Ilium (elephant ears)
Ischium or ischial tuberosities (bottom of loops/ sit bones)
Pubis (above loops)
81
ASIS
Anterior Superior Iliac Spine (top front of elephant ears)
82
PSIS
Posterior Superior Iliac Spine (top back of elephant ears)
83
parts of the vertebra
```
spinous process (middle point)
transverse process (side points)
vertebral body (big part with hole)
```
84
where does the spinal twist come from?
thoracic spine
85
chief extender of the spine
erector spinae
goes all the way from the tail bone to the base of the neck
86
actions of the quadratus lumborum
Lateral flexion of vertebral column, with ipsilateral contraction.
(Closed Chain)
Extension of lumbar vertebral column, with bilateral contraction.
Fixes the 12th rib during forced expiration.
Elevates the Ilium (bone), with ipsilateral contraction. (Open Chain)
87
co stabilizers of the spine
transverse abdominus and multifidus (lil muscles on spine, mostly thoracic)
88
stretching is?
moving muscles in opposite direction from hoe it contracts
moving in two directions
89
psoas
trunk and hip flexion
90
Superficial Layer of spinal muscles
trapezius
Latissimus Dorsi
Levator Scapulae/ rhomboids
mostly moves arms
91
Intermediate Layer
Erector Spinae
92
Deep Layer
Multifidus: Stabilize vertebrae, assists local extension, and rotary
motions. A Co- stabilizer with transverse abdominus.
Interspinales: Extension and Rotation
Transversalis: Lateral Flexion, Stabilize vertebral column
Rotatores: Trunk Rotation
93
To protect the spine in folds, it is a good cue to allow the fold to come from where?
Hips
94
In Half Moon pose, we want our finger tips to be about how many inches away from our standing foot?
8-12
95
In Mountain pose, we ground down by ________________________.
Lifting up through the natural arches of the feet
96
In Chair pose, what is a good teaching cue for the feet?
Press weight into the heels
97
To achieve _____________________, press down through the ball and heel of the foot and spread the toes.
Pada bandha
98
In High Lunge, the shoulders should be?
Down and away from the ears
99
In Seated Spinal Twist, we should allow the twist to come from where?
The Core
100
In Wide-Legged Forward Fold, we should allow the fold to come from where?
Hips
101
In the respiratory process, oxygen is delivered to the cells from the _________________ and ________________________.
Heart and Lungs
102
In Three-Legged Dog, our shoulders should be ________________________ and our core should be ___________________________.
Broadened, engaged
