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Yoga Prep
Anatomy
| Question | Answer |
|---|---|
| What are the 3 types of muscle tissue and their fucntion? | 1. Skeletal - attached to the bones - makes locomotion possible - generate heat - protects organs 2. Cardiac - contractile walls of the heart - involuntary -pump blood 3. Smooth - involuntary movements of the internal organs |
| What 3 components does the skeletal system consist of ? | bones, cartilage, ligaments |
| What are the functions of the skeletal system? | -attachment system for the muscles -supports the weight of the body against gravity -protects internal organs -stores minerals like calcium |
| What body structures does cartilage provide flexible support to? | trachea, larynx, thoracic cage, external ear |
| What is the function of the ligaments? | strong connective tissue bands that hold the bones together at joints to prevent excessive movement and provide stability |
| What is the function of the tendons? | provide an attachment point between muscles and the skeleton - enable movement |
| What part of the skeleton (lower/upper) serves which purpose? | lower - offers stability upper - offers mobility |
| What are the 4 functions of the skeletal muscles? | -maintain posture -stabilize bones and joints -control movement -generate heat |
| What are the 3 levels of connective tissue cover around the muscle? | 1. endomysium - covers each muscle fibre 2. epimysium - covers the entire muscle 3. perimysium - covers a fascicle - a bundled group of muscle fibers |
| What kind of connective tissue are tendons? | dense: contain little to no elastin |
| What is fascia? | collagen fiber strands that envelop the muscles, joints and bones. |
| What components is fascia made of? | collagen and elastin |
| What are joints? | connection sites of bones that allow for mobility |
| What are the 3 types of joints? | 1. Fibrous - bones are unified by fibrous connective tissue (skull) 2. Cartilagenous - bones are joined by fibrocartilage (spine) 3. Synovial - articulating surfaces of the bones are not directly connected: connect within a joint cavity filled with fuid |
| Intrinsic vs extrinsic ligament? | intrinsic: fused to the wall of the articular capsule extrinsic: outside the articular capsule |
| What are the only ball and socket joints in the body? | hip joint; shoulder joint - movement in all directions |
| What kind of movement does a pivot joint allow for and give example? | rotational movement along an axis and some bending: ex: neck. forearm (radius rotates around ulna |
| What kind of movement does a hinge joint allow for and give example? | ex: elbow, knee, anckle, fingers; flexion and extension (bending in one direction) |
| What kind of movement does a saddle joint allow for and give example? | -flexion/extension & abduction adduction & a bit of rotation ex: bade of the thumb |
| What kind of movement does a condoloid joint allow for and give example? | -flexion/extension & abduction adduction. NO ROTATION ex: wrist; knuckles |
| What kind of movement does a gliding/plane joint allow for and give example? | small gliding ex: between writ bones (intercarpal) and between anckle bones |
| What are the 5 regions of the spine? | Cervical, Thoracic, Lumber, Sacrum, Coccyx |
| How many vertebrae are in each of the spinal regios? | Cervical - 7 cervical vertebrae Thoracic - 12 thoracic vertebrae Lumbar - 5 lumbar vertebrae |
| What are the functions of the spine? | -attachment site of muscles -offers mobility & stability -protects the spinal cord -Provides shock absorbtion -supports head, neck & body |
| What is kyphosis? | outward curvature of the spine - hunching |
| What is lordosis? | inward curvature of the spine - bellly is out |
| How many curvatures does the adult spine have? | 1. Cervical curvature – neck (lordotic, curves inward) 2. Thoracic curvature – upper back (kyphotic, curves outward) 3. Lumbar curvature – lower back (lordotic, curves inward) 4. Sacral curvature – pelvis region (kyphotic, curves outward) |
| How does the size of the vertebrae change along the spine and why? | -cervical spine: smaller and offer more mobility -lumbar spine: bigger and more stable |
| What are the typical 3 components of a vertebra? | 1. Vertebral body, 2. vertebral arch and 3. 7 processes. |
| What is the function of the vertebral body? | supports the body's weight |
| How are vertebrae connected/separated? | by an intervertebral disc; |
| What are the 2 types of vertebral proesses? | -spinous processes: you can feel them along your spine -transverse processes: important muscle attachment sites |
| What are inververtebral discs? | fibrocartelagenous structures which fills the gap between adjacent vertebrae, giving them the ability to move the vertebral column and provide padding for weight bearing. |
| How do the intervertebral discs change along the spine? | thickest in the lumbar spine as it carries the most body weight |
| What are the 2 components of the intervertebral disc? | 1. anulus fibrosus - fibrous outer layer, whihc is anchored to the outer margins of the vertebrae 2. Nucleus Pulposus - gel-like chamber with high water content whihc serves as a padding for weight bearing and movement |
| How to herniated discs occur? | Due to the compression in the anterior part of the spine during forward bend, the nucleus plops out in the posterior. |
| What are the most common spots for herniation? | in the lumbar spine |
| What are the 4 directions of organ location description (up-down//front-back//side-center)? | up-down: superior-inferior front-back: anterior-posterior side-center: lateral-medial |
| How do we describe position in the body that is closer to the attachment of limb vs closer to tip of the limb | proximal-distal |
| What are the 3 planes of the body? | Frontal Plane (horizontal-abduction & adduction) Sagittal Plane (vertical - up & down, forward & back flexion &extension) Transverse Plane (Twists) |
| What kind of movement do we do in the Frontal Plane? | side to side: abduction and adduction - warrior B |
| What kind of movement do we do in the Sagittal Plane? | up & down: cobra; standing forward fold |
| What is the fluid in the joint cavity called? | Synovial Liquid |
| Which part of the spine has the most stability and why? | Lumbar - entirety of the weight is on it |
| Which parts of the spine have the biggest ability to rotate? | Cervical - neck mobility |
| What are the bumps on our spine called, that are part of the vertebrae? | Spinous Process |
| What provides padding between the vertebrae? | Intervertebral Discs |
| What could be reasons for not going “deeper” into a backbend? | - compression in the lumbar spine - no space between the lumbar vertebrae -stiffness in the front side of the body |
| What are ligaments made of? | Ligaments are made out of fibrous connective tissue. They are primarily made out of collagen fibers and some elastin. |
| How is the shoulder blade called anatomically? | Scapula |
| What si the upper arm bone called? | Humerus |
| What are the 2 bones of the forearm? | Radius & Ulna |
| What is the thigh bone called? | Femur |
| What are the lower leg bones called? | Tibia & Fibula |
| What are the 3 types of muscle contraction? | -concentric: contracting/shortening to generate force - lifting a weight (i squeeze - up from squat) -eccentric: lenghthening under tension - lowering the weight -isometric: holding - no joint movement - lenght of muscle stable |
| What is the difference between agonist and antagonist muscles in movement? | Agonist muscles initiate movement by contracting (shortening), while antagonist muscles oppose that movement by relaxing and lengthening. |
| Name two asanas that require a lot of external rotation of the femur and why we migth not be able to do them | Lotus, Pigeon: restriction at the knee joint; limited external rotation at the hip joint, stiffness |
| Why and how could we also bend the knee a bit over the ankle in poses like virabhadrasana B or high lunge and still practice safely? | If the muscles of the leg are engaged: strong engagement of the quadriceps and gluteal muscles stabilises the joint and prevents strain on ligaments. |
| Why don’t we necessarily need to always pull the shoulders away from the ears? | forcing the shoulders down can compress the neck and limit space in the shoulder joint. |
| What is the difference between aligning and squaring the hips or not in e.g. twisted chair pose? | aligning: hips pointing in the same direction - hip & spinal rotation squaring: hips pointing forward - spinal rotation only |
| What is flexion? Along which plane? | movement that reduces the angle between 2 body parts (at the joint) - along the saggital plane |
| What is extension? Along whihc plane? | movement that increases the angle between 2 body parts (at the joint) - saggital plane |
| What is abduction? Along which plane? | Movement away from the midline of the body - frontal plane |
| What is adduction? Along whihc plane? | Movement toward the midline of the body - frontal plane |
| What is dorsiflexion? | Movement of the foot up from the anckle (toes towards you) |
| What is plantarflexion? | Movement that points the foot downward, away from the leg - standing on tiptoes, pointing the toes |
| What is the interal rotation? | Rotation toward the midline of the body |
| What is circumduction? | A circular movement that combines flexion, extension, abduction, and adduction - Occurs at ball-and-socket and condyloid joints - hip/elbow/wrist/knuckle |
| What is protraction & retraction? | moving the shoulders away from the spine (rounding) and squeezing them back |
| Which type of movement is the following: The front leg in triangle | external rotation and flexion |
| The back leg in side angle pose - type of movement | abduction |
| The hips in prasarita - type of movement | abduction |
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