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Anatomy 102 Answer Sheet Session 1: Music of Anatomy, Muscle Machinery, Basics of Flexibility Training Session 2: Body Actions Review Session 3: Advanced Body Action Concepts Session 4: Advanced Body Action Concepts (continued) Session 5: “Music Theory” Session 6: Names of Muscles, Actions of Muscles Session 7: Names of Muscles, Actions of Muscles Session 8: Names of Muscles, Actions of Muscles Session 9: Names of Muscles, Actions of Muscles Session 10: Names of Muscles, Actions of Muscles Session 11: Practice Test Session 12: Practice Test & Bony Landmarks Chart Session 1: Music of Anatomy, Muscle Machinery, Basics of Flexibility Training 1. Familiarize yourself with muscle ____________ and you will know how a muscle moves. 2. Learn the muscles responsible for moving the body in _______ position first. 3. If you persevere in anatomy study, eventually you will be able to “hear’ the music of God’s wonderful creation: the _______________________ _______________________ Prayer example: Lord, you have said that if we ask for wisdom, you will give it to us generously and without reproach. I ask for knowledge of how You created the human body. Lord, please draw near and lead me in this adventure. In Jesus’ Name, amen. 4. The four properties of muscle are: _______________________, _______________________, _______________________ and _______________________. 5. Tendons connect muscle to _______________________. 6. Ligaments connect bone to _______________________. 7. Skeletal muscles are st_ _ _ _ ed. 8. “Voluntary Nerve Control” means that we _______________________ move the muscle by using our brains. 9. Muscles work like le_ _ _ _. 10. We do not ____________ muscles, but use the whole body in a coordinated way. 1 11. Posture affects the whole _________ and starts at the _________ and continues upward. 12. If a muscle shortens on one side it ________ on the other side. 13. A _ _ _ _ _ t s move the body part. 14. In WholyFit we work to balance the muscles in countering pairs: we work the front then back to prevent muscle _____________. 15. Working the muscles in countering pairs prevents muscle imbalances. This is called ________. 16. Warmup is essential for effective _________ _________ . 17. The Golgi Tendon Organs sense _________. 18. In WholyFit we also balance ___________ with flexibility. 19. The rule is ____________ first, then stretch. 20. _________exercises help to relieve spasms 21. Proper stretching ___________ is vital, because of chain reaction function. 22. Rule 2: Stretch while consciously _________ the muscle to create stability. Session 2: Body Actions Review Directions: Using the Body Action terms describe the following postures in anatomical terms. 0. In this session, we will be describing the POSITION OF THE ___________ using terms like: Flexion Extension Rotation Abduction Adduction Etc… 1. Posture: Belt, Level 1 Head-Neck Arm-Shoulder Hip-Leg ___________________________ ___________________________ ___________________________ 2 Spine Elbow Knee Wrist Ankle Other ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ (Level: hard) 2. Posture: Butterfly Level 1a Head-Neck Arm-Shoulder Hip-Leg Spine Elbow Knee Wrist Ankle Other ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ 3. Posture: Shield Level 1 Head-Neck Arm-Shoulder Hip-Leg Spine Elbow Knee Wrist Ankle Wrist ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ 4. Posture: Fire Exgtinguisher Level 2 Head-Neck ___________________________ Arm-Shoulder ___________________________ Hip-Leg ___________________________ Spine ___________________________ Elbow ___________________________ Knee ___________________________ Wrist ___________________________ Ankle ___________________________ Wrist ___________________________ 5. Posture: Fire Exgtinguisher Level 3 Head-Neck ___________________________ Arm-Shoulder ___________________________ 3 Hip-Leg Spine Elbow Knee Wrist Ankle Wrist ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ 6. Posture: Shield Level 2 Head-Neck Arm-Shoulder Hip-Leg Spine Elbow Knee Wrist Ankle Wrist ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ 7. Posture: Shield Level 3 Head-Neck Arm-Shoulder Hip-Leg Spine Elbow Knee Wrist Ankle Wrist ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ ___________________________ Session 3: 1. On inspiration the diaphragm ___________. 2. On expiration the diaphragm __________. 3. Transverse abdominus attaches to the spine and pelvic bones, thus influencing _______. 4. During inhalation the ribs move upward. This is ________. 5. In Overcomer Extended, rib elevation on the top side of the body is the “tattle tale” for unwanted lateral spinal __________. 4 Session 4: 1. The ASIS stands for the __________________ _________of the Illium. 2. Pelvis orientation is about movements of the ______, not the hip-leg joint. 3. Anteversion = anterior tilt=_______Rotation 4. Retroversion=________tilt= Posterior Rotation 5. The Sacroiliac joint is a “________” joint capable of limited movement. 6. The expert, French orthopedist I.A. Kapandji calls this slight slippage of the SI joint and its effects ______ and counternutation. 7. In wide angle, the advanced practitioner initiates sacral nutation by rolling forward over the sitz bones, aiming the ASIS _____ and ________. Session 5: 1. Exercise _______determines which muscles are responsible for what. 2. Mind-body focus is important in directing muscular energy even though you may not be able to ________ it. 3. Eccentric contraction happens when the muscle ___________ while it works. 4. In WholyFit exercises are “________” – held in place to accomplish goals 5. The origin is the “__________” end of the muscle. 6. If the muscle crosses _______ joints, like Gastrocnemius does, it affects those two joints. Sessions 6 1. We emphasize this abdominal muscle most in WholyFit: ____________ 1.5 The Rectus Abdominus but it is one long muscle from the _____________ to the ________. 2. The obliques must work together with the rectus abdominus in order to ___________ the abdomen. 3. The Erector Spinae muscles extend the _______. 5 4. The QL’s are responsible for lateral spinal ______. 5. When the QL’s work together with the Erector Spinae, they _______ the spine. 6. The Illiopsoas is actually 2 muscles, the illiacus and the _______. 7. The illiopsoas causes hip _____________. Session 7 1. The deltoid and supraspinatus muscles _____the arms. 2. The deltoids have three groups of fibers: _______, _______ and ________. 3. The supraspinatus is the most commonly ______of all the rotator cuff muscles. 4. The four muscles of the rotator cuff are: ________, __________, ______ ______, and _________ 5. The coracobrachialis is ___________ to the corocoid process of the scapula. 6. Infraspinatus is a _______ muscle. 7. Pectoralis Major is the largest _____muscle. 8. Use your Lats to keep your back upper ______ during the “Fire Extinguisher”. 9. Teres Major has the same function as the Lats. 10. Use your Lats and Teres Major to pull the body forward for the ______ into “Fire Extinguisher”. Session 8 1. The ______________ is the main muscle that flexes the elbow. 2. The biceps can ________ the forearm. 3. The tricep’s strongest action is extending the _________. 4. _______________ is named for its attachments. 6 5. The SCM muscles flex and _________ the neck. 6. Scalenes have same actions as SCM but also can laterally _______the neck. 7. Include lateral neck _______ in your stretching routines to maintain smooth scalenes. 8. Shoulder movements affect the __________too. Session 9 1. A Spasm is also called a _________ ________. 2. ___________ look like a “Christmas Tree” 3. Iliocostalis thoracis attaches to all the ______. 4. ____________ is a scapula stabilizer. 5. Seratus anterior _________ can “take your breath away”. 6. Limber external rotators provide open _____. 7. Turn out starts in the _______ joint. 8. Open hips allows for greater ________ of the leg. 9. Gluteus ______ is the biggest of the external rotators. 10. Hip opening can prevent _______. 11. External and Internal rotation is largely ______ 12. The gluteous minmus and medius are responsible for _________ most. Session 10 1. In pure hip flexion, the back should be ________. 2. Study picture of Iliopsoas. 3. The rectus femoris is attached to the hip, the thigh bone and the _________. 4. Hamstring Muscles: A. _________________ B. ___________________ C. ___________________ 7 5. The ________ ___________ can do outward rotation. 6. The Gluteus medius is emphasized in the _________ front stance. 7. The Gluteus _______ abducts primarily. 8. TFL is a hip muscle responsible for ______________ 9. __________reduction does not work. 10. The I.T. Band is the “rope” that the TFL pulls on to _______the leg. 11. The adductors can also do hip ______ because they cross the hip-leg joint. 12. The Gracilis is a ____________________(superficial or deep?) muscle. 13. The Sartorius is called the _________ muscle. 14. The four Quads are the ________, ________,________,& ________. 15. The Gastrocnemius is a _____muscle. 16. The Soleus is ________(deeper or more superficial?) than the Gastrocnemius? Session 11 This is practical technique work to do at home. Session 12 1-6 is practical technique work continued. 8. Know these landmarks: C2 Sternum T9 T1 L3 Sacrum Clavical Accromion process 8 Coracoid process Superior border of scapula Inferior angle of the Scapula Vertebral border of the Scapula patella Olecranon process Medial epicondyle of the humerous Styloid process ASIS Sitz bones Summary of Important Muscles for WholyFit Practice Playing the “Classics”! Look up the highlighted muscles and review their classic actions which only happen in anatomical position: Abdomen Compressors: External and Internal Abdominal Obliques, Rectus Abdominus, Transverse Abdominus Arm-shoulder Abductors: Deltoid, Supraspinatus, Infraspinatus Arm-shoulder Adductors: Latissimus Dorsi, Teres Major and Minor, Coracobrachialis, Anterior and Posterior Deltoid, Infraspinatus, Pectoralis Major, Triceps Brachii, Subscapularis Arm-shoulder Extensors: Posterior Deltoid, Latissimus Dorsi, Subscapularis, Teres Major & Minor, Triceps Brachii Arm-shoulder Super-extensors: Teres Minor and Major, Subscapularis, Latissimus Dorsi, Posterior Deltoid, Triceps Brachii Arm-shoulder Flexors: Coracobrachialis, Anterior Deltoid, Pectoralis Major, Biceps Brachii Arm Horizontal Abductors: Infraspinatus, Posterior Deltoid, Teres Minor Arm Horizontal Adductors: Coracobrachialis, Pectoralis Major, Anterior Deltoid, Latissimus Dorsi Elbow Extensors: Anconeus, Triceps Brachii, Extensors (Carpi, Digiti) Elbow Flexors: Biceps Brachii, Brachialis, Brachioradialis, Pronator Teres, Flexor Carpi radialis and Ulnaris, Flexor Digitorum Superficialis, Supinator, Palmaris Longus Forearm Pronator: Pronators (Pronator Quadratus & Pronator Teres) 9 Forearm Supinator: Biceps Brachii, Brachioradialis, Supinator Head-neck Extensors and Super-extensors: Longissimus Capitis, Obliquus Capitis superior, Rectus Capitis Posterior Major and Minor, Spinalis Capitis, Splenius Capitis, Splenius Cervicis, Trapezius Head-neck Flexors: Longus Capitis, Rectus Capitis Anterior, Sternocleidomastoid Head-neck Lateral Flexors: Longissimus Capitis, Obliquus Capitis Superior, Rectus Capitis lateralis, Splenius Capitis, spleniuscervicis, Sternocleidomastoid, Spinalis Capitis, Trapezius Hip-leg Abductors: Gluteus Medius and Minimus, Tensor Fasciae Latae, Sartorius Hip-leg Adductors: Adductor Longus, Brevis and Magnus, Gracilis, Pectineus, Biceps Femoris, Gluteus Maximus, Iliacus, Semimembransosus**, Semitendinosus** Hip-leg Extensor: Biceps Femoris**, Gluteus Maximus, Semimembranosus**, Semitendinosus**, Adductor Magnus, Gluteus Medius Hip-leg Super-Extension: Semimembranosus**, Gluteus maximus, Biceps Femoris**, Semitendinosus**, Gluteus medius, Adductor Magnus Hip-leg Flexor: Gracilis, Iliacus, Pectineus, Psoas major and Minor, Sartorius, Tensor fasciae Latae, Adductor Brevis, Longus and Magnus, Gluteus Medius and Minimus, Rectus Femoris* Hip-leg Internal Rotators: Gluteus Medius and Minimus, Adductor Magnus, Semimembranosus**, Semitendinosus**, Tensor Fasciae Latae Hip-leg External Rotators: Adductor magnus, Biceps Femoris**, Gemillis (Gemellus inferior and Superior), Gluteus maximus and medius, Quadratus Femoris, Sartorius, Obturator Externus and internus, Piriformis, Adductor Brevis and Longus, Iliacus, Pectineus, Psoas major and Minor, Gracilis Knee Extensors: Quadriceps (Rectus Femoris*, Vastus Intermedius*, Lateralis* and Medialis*) Knee Flexors: Hamstrings, 2. Popliteus, 3. Sartorius (1. Biceps Femoris**, 4. Semimembranosus** and 5. Semitendinosus**), 6. Gastrocnemius, 7. Gracilis, 8. Plantaris Large Spine (thoracic and lumbar) Extensors: Erector Spinae (see p. 69 Anatomy of Movement), Multifidus, Quadratus Lumborum Large spine (thoracic and lumbar) Super-Extensors: Rotatores, and the other extensors listed for extension. Spine Flexors: External and Internal Abdominal Oblique, Rectus Abdominus 10 Spinal Rotators : External and Internal Abdominal Oblique, Multifidus, Rotatores Spine lateral flexors: Iliocostalis muscles of the Erector spinae group, Intertransverarii, Levator Costarum, Quadratus Lumborum, External Obliques, (Latissimus Dorsi usually involved when pulling shoulders down with mind-body focus) Wrist Extensors: 12 Wrist Flexors: 8 11 Additional Notes on Learning to Hear the "Music": Session 4 & 5: 1. Read page 88 and top of page 15 Anatomy of Movement (Optional Textbook). Take notes here: ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 2. On inspiration the diaphragm ___________. 3. Transverse abdominus attaches to the spine and pelvic bones, thus influencing _________. 4. During inhalation the ribs move upward. This is ________. 5. In Overcomer Extended, rib elevation on the top side of the body is the “tattle tale” for unwanted lateral spinal __________. 6. The ASIS stands for the __________ __________ __________ of the Ilium. 7. Pelvis orientation is about movements of the ______, not the hip-leg joint. 8. Anteversion = anterior tilt =_______ Rotation 9. Retroversion =________ tilt = Posterior Rotation 10. The Sacroiliac joint is a “________” joint capable of limited movement. 11. The expert, French orthopedist I.A. Kapandji calls the slight slippage of the SI joint: ______ and counternutation. 12. In wide angle, the advanced practitioner initiates sacral nutation by rolling forward over the sitz bones, aiming the ASIS _____ and ________. 15 Session 6: “Music Theory” 1. Exercise _______determines which muscles are responsible for what. 2. Mind-body focus is important in directing muscular energy even though you may not be able to ________ it. 3. Eccentric contraction happens when the muscle ___________ while it works. 4. In WholyFit exercises are “________” – held in place to accomplish goals 5. The origin is the “__________” end of the muscle. 6. If the muscle crosses _______ joints, like Gastrocnemius does, it affects those two joints. 7. Fire Extinguisher Elbows ______ Shoulders _______ Scapulae ________ 16 Sessions 8, 9 & 10: Start Playing Your Own Music! 1. The muscles responsible for actions may be different than those stated in the chart because WholyFit exercises are not being done in ______________ position. 2. The muscles responsible for actions may be different than those stated in the chart because of the type of ______work. 3. The muscles responsible for actions may be different than those stated in the chart because of we will ________ which muscles to emphasize depending our goals. 4. We will analyzse postures in the _______ position. 5. The muscular effort can be felt but not always ________. 6. Remember we are analyzing the static position of the Fire Extinguisher, not the “lowering” ______ from Shield. 7. Fire Extinguisher • • • 8. Elbows ________. Arm-Shoulders ________. Scapulae ________. Muscular Focus: ______ 9. Even though the elbows are flexed, it is actually the elbow_______ that are doing the work. 10. The way to make level 3 Fire Exgtinguisher “float” is to use the ________ as much or more than the arms. 11. Shield • • • • • Abdomen ________ Spine ________ Hip-legs flexed in level ________only Knees ________ in level 1 & 2 Shoulders ________ 12. Muscular focus: _____ and _____ extensors. 17 13. Yadah: ____________________________ ____________________________ ____________________________ ____________________________ 14. Muscular focus: Concentric work of the ____________. 15. Peace Shoes Level 1: • • • • • Abdomen ___________ Spine ___________ Hip-legs __________ Legs __________ Head/neck ____________ 16. Peace Shoes Level 1: Eccentric Muscular Focus: _________ and __________ 17. Peace Shoes Level 3: • • • • • • • • Abdomen___________ Hip-legs _________ Spine ___________ Slight lumbar _______ Neck slight _______ Shoulders _______ Elbows _______ Wrists _______ _______ 18. Peace Shoes Level Concentric Muscular Focus: _____ & hip flexors. 18 Session 11 & 12: Practical Pre-test 1. _____________________ of the wrist (Flexion or extension?) is a movement that takes the hand forward from the anatomical position, palm up. 2. Demonstrate: • hip flexed position 3. A movement in a sagittal plane which takes a part of the body backward from anatomical position is: ___________________ (Flexion or extension?) 4. Demonstrate: • Bring arms back to anatomical position from a flexed position into neutral extension. 5. A movement which takes a part of the body towards the median plane is called: ____________________ (adduction or abduction?) 6. Demonstrate: • Bring arms back to anatomical position from a flexed position. 7. A movement which takes a part of the body away from the median plane is called: ____________________ (adduction or abduction?) 8. Demonstrate: • Abduct the right arm-shoulder from anatomical position 9. For the trunk or neck, movement in the frontal plane away from the median plane is called “side-bending” or Lateral ______________________ (flexion or extension?) 10. Demonstrate: • Laterally Flex the spine in a standing position 19 11. A movement in the transverse plane which turns the arm or leg outward (laterally) is called outward rotation or: ____________________rotation (inward or external?) 12. Demonstrate: • Laterally (externally) rotate the leg from the hip-leg joint 13. A movement in a transverse plane which takes a part of the body inward in is called inward rotation or ____________________rotation (external or medial?) 14. Demonstrate: • Internally rotate the hip-leg joint 15. Know these landmarks • • • • • • • • • • • • • • C2: cervical vertebra under the base of the skull Sternum: breastplate T9: Bra strap level (approx.) L3: where you bend at the waist Sacrum: broad, flat lower part of spine attached to tail bone Clavical: horizontal bones on either side of neck Coccyx: tail bone Acromion process: bump at top of shoulder outside of clavicle Spine of scapula: shoulder blade Inferior angle of the Scapula- bottom point of the shoulder blades patella: knee cap ASIS: anterior superior illiac spine- the tops of the hip bones where front jeans pockets are Sitz bones: Ischial tuberosities Olecranon Process: Elbow 20