Yogalates teacher trainingQuiz What name would you like on your certificate of qualification? * First Name Last Name What is the primary hip abductor muscle? * What is the primary function of the lower gluteus maximus? * Hip external rotation Hip extension Name two ways neutral spinal alignment supports good physical health * Describe two teaching cues you could use to help a student engage their thoracic/shoulder girdle (imagery welcome) * Which of the following isn't a scapula stabiliser? * Rhomboids Teres minor Serratus anterior Which of the following isn't a shoulder internal rotator? * Teres major Supraspinatus Subscapularis Latissimus dorsi Anterior deltoid How does 'sway back' differ from lumbar lordosis/hyperextension? * If a client suffers from lumbar lordosis, which muscles are likely to be excessively tight? * Hamstrings Gluteus maximus Lumbar spinal extensors Hip flexors What direction/s should you move the femur to get a stretch in the external rotators of the hip (e.g. the piriformis)? * External rotation and hip flexion Internal rotation Hip flexion If supporting a 1:1 client with severe hyper-kyphosis (rounding) of the upper back, what would be the area you would be least concerned with focusing on initially? * Posterior chain (back body) strengthening Chest openers Abdominal strengthening Improving posture awareness Scapulae & shoulder stability exercises Neck flexor strengthening Describe two adjustments/cues which could support a student displaying a hyper extended lumbar in LL? * True or false: when the space between the vertebrae is compressed due to poor posture, it affects healthy functioning of muscles, organs and tissues. * True False Describe two adjustments/cues which could support a student displaying 'chin poke' in LL? * Which of these is not directly connected to the thoracolumbar fascia? * Transverse abdominis Latissimus dorsi Internal obliques Posterior deltoids Erector spinae Gluteus maximus Is keeping the shoulder blades depressed whilst elevating the arms overhead wise? If not, why not? How should you cue the shoulders in Urdhva Hastasana? * True or false: the shoulder socket (glenoid fossa) is a deep casing for the humerus, making the shoulder joint less mobile than the hip, but more stable. * True False What is the antagonist to the subscapularis? * Infraspinatus Teres minor Infraspinatus & teres minor Describe two different ways you could use imagery to help a student locate and switch on their TA? * Briefly describe how the breath helps create a pressure system to stabilise the torso and support the spine * Name three reasons why maintaining a strong yet supple pelvic floor is important * Name a Yogalates exercise that (if cued properly) engages all three girdles effectively? * Name two exercises which strengthen the gluteus medius * True or false: there is no direct blood supply to the intervertebral discs. Movement creates a pressure change that helps them absorb tissue fluid from the adjacent vertebrae. * True False Which is the only muscle to connect the spine to the lower extremities that can pull the lumbar forward into hyperextension? * Psoas Multifidus Latissimus dorsi Quadratus lumborum If a student is a habitual chest breather and is having difficulty breathing diaphragmatically, how could you help them connect to the pressure system? Name two ways (verbal or physical). * Which of these is NOT considered a deep stabilising muscle for the lower back? * Internal & external obliques Lumbar multifidus Rectus abdominis Transverse abdominis Name two advantages of using resistance bands * If a student is suffering from SIJ hyper mobility, what three muscles listed here would you prioritise strengthening? * Transverse abdominis Gluteus medius Pelvic floor Rectus abdominis Name two ways in which you could make a supine weights exercise more challenging? * What two ways could you modify ‘Deadbug with weights & curl up' (supine) for someone with neck tension? * Which of these statements is correct? * Performing an exercise outside of 'neutral' doesn't compromise diaphragmatic breathing Good posture is not important when adding load to an exercise Weights work must be carried out slowly, with care and precision Which joints are particularly important to warm up at the start of class? * True or false: injuries in class can often happen during the transitions between exercises, so care must be taken moving from one posture to another. * True False True or false: at the end of class it's important to cue the relaxation of all muscles, but especially the abdominals and pelvic floor * True False Name the directions of movement for the scapulae? * Which transition is most effective for firing up the (often weak) lower gluteus maximus? * Hip flexion to hip extension External rotation to internal rotation Name two strengthening exercises for the serratus anterior? * Why is it emphasised that a student maintains a neutral position in the lumbar spine instead of imprinting when lifting head & shoulders for a curl up? * True or false: a concentric contraction occurs when the muscle lengthens at the same time as tension is produced in the muscle * True False What are the important cues for a student in ‘All 4’s’ prior to initiating core work? * Yay! You did it :)