Introduction
Quickly assess your knowledge of the Musculoskeletal System, and identify gaps in your education. See below for assessments on these subjects:
- Musculoskeletal System Intro
- Connective Tissue & Fascia
- Location & Movement Terminology
- Muscle Movement & Contraction
- Joint Movements & ROM
- Muscle Pairs & Pose Examples
- Hyperextension & Hypermobility
Purpose
Offer a series of free quizzes for yoga teachers to:
- Provide an effective way to assess knowledge of each of the Teaching Knowledge Standards.
- Make it easy to self-assess privately, on your own time.
- Help teachers who identify educational gaps to bolster their knowledge with accessible and practical lessons.
More Self-Assessments
For more self-assessments, see the Standards & Self-Assessment Hub.
Musculoskeletal System Introduction
Teaching Standard
Be familiar with terminology and basic facts regarding the musculoskeletal system, focusing on the foundational structure and function of bones, joints and muscles (with more detail on each, and on connective tissue, in separate lessons).
Assessment
Vocabulary Mix & Match
APPENDICULAR SKELETON |
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The bones attached or appended to the axial skeleton (spine, skull and rib cage); bones of the upper and lower limbs plus the shoulder and pelvic girdles |
AXIAL SKELETON |
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Spine, skull and rib cage |
BALL AND SOCKET JOINT |
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A type of joint that allows for a wide range of movement, including rotation |
BONE MARROW |
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The soft tissue inside of bones, the place where stem cells produce red and white blood cells, and platelets |
BONE REMODELING |
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The natural process of bones (living tissues) being constantly recycled and renewed, and thus changing throughout life |
BONES |
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Living tissues (cells, blood vessels, proteins, vitamins, and minerals) that form the body’s structural framework |
CARDIAC MUSCLE |
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Specialized muscles within the heart for pushing blood through the arteries and veins |
CARTILAGE |
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“Extremely tough” but flexible type of connective tissue found throughout the body, including in the joints, nose, and intervertebral discs |
COLLAGEN |
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The most abundant protein in humans and mammals ; made up of amino acids ; “its fiber-like structure is used to make connective tissues” |
COLLAGEN TYPE I (Col-I) |
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A type of protein, making up 90% of human bone |
COMPACT BONE |
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The outer, protective part of the bone |
HINGE JOINT |
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A type of joint that provides greater stability than other types |
JOINT |
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Junction / connecting point between bones |
KINETIC CHAIN |
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The “interconnected network of muscles, ligaments, tendons and bones that [form] the chain of movement that propels you” |
MUSCLE |
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A band or bundle of fibrous tissue that has the ability to contract; attached to bone by tendons |
MUSCULOSKELETAL SYSTEM |
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Gives humans the ability to move via bones, muscles and connective tissue |
OSTEO |
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The Greek word for bone |
OSTEOCALCIN |
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A hormone released by bones that prompts the physiological effects of the fight or flight response |
SKELETAL MUSCLE |
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Muscles for moving bones |
SKELETAL SYSTEM / SKELETON |
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Bones, joints and associated cartilage; divided into axial and appendicular |
SMOOTH MUSCLE |
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Muscles that line organs, blood vessels and the digestive tract |
SPONGY BONE |
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Found at the ends of bones and joints |
SYNOVIAL JOINT |
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The most common type of joint in the body; freely movable |
Questions
- Speak to the point that separation of the body into parts is for study purposes only.
- What comprises the musculoskeletal system?
- What does the musculoskeletal system do?
- What is meant by the axial skeleton?
- What is the appendicular skeleton?
- Provide key facts about bones.
- What is the function of bones?
- What is a joint?
- Name seven types of joints.
- Define and describe muscles.
- What are the three types of muscles in the body?
- What are the functions of muscles?
- Describe the relationship between muscles and metabolism.
Connective Tissue & Fascia
Teaching Standard
Understand the anatomy and physiology of connective tissue, the functions and significance of fascia, and techniques for applying this knowledge in teaching.
Assessment
Vocabulary Mix & Match
CONNECTIVE TISSUE |
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A type of connective tissue that connects bones together at the joint |
FASCIA |
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A type of connective tissue that surrounds synovial joints |
JOINT CAPSULE |
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A fibrous type of body tissue that connects, supports, binds, or separates other tissues or organs |
LIGAMENT |
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A type of connective tissue that is a sheet or band of fibrous tissue, giving contour and structure to the body |
MYOFASCIA |
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A type of connective tissue that attaches muscle to bone |
TENDON |
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Muscles and surrounding tissues |
Questions
- What is connective tissue?
- What are some examples of types of connective tissue?
- What are some functions of connective tissue?
- What is a tendon?
- What is a ligament?
- What is a joint capsule?
- Define fascia.
- Explain fascia using descriptive phrases that help students to visualize and get a clearer sense for this pervasive tissue.
- Fascia is full of sensory nerve endings that are in constant communication with the brain. What is this communication about?
- From an Energy Medicine perspective, what is a function of fascia?
- What is meant by the term “myofascia?” What is the significance of this term?
- How does the “myofascial meridian theory” differ from the traditional anatomy model?
Location & Movement Terminology
Teaching Standard
Learn terminology that describes anatomical movements and location.
Assessment
- What is flexion and extension?
- What is hyperextension?
- What is meant by lateral and medial?
- Describe adduction and abduction.
- What is meant by internal and external rotation?
- What is the meaning of anterior and posterior?
- What is meant by distal and proximal?
- What is meant in anatomy by superior and inferior?
- For what purpose related to asana has Andrey Lappa described movement differently?
- What are the three planes of motion called? What type of movement happens in each?
Muscle Movement & Contraction
Teaching Standard
Gain an understanding of how muscles move and learn the related terminology.
Assessment
Vocabulary Mix & Match
AGONIST |
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Muscle contraction causing a slow down of movement with gravity; muscle actively lengthens |
AGONIST |
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The muscle providing the predominant contraction for a movement |
ANTAGONIST |
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The muscle that fixes part of the body so that movement can occur |
CONCENTRIC CONTRACTION |
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The activation of tension in muscle fibers |
ECCENTRIC CONTRACTION |
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Muscles that contract along with the prime mover to help carry out a motion |
FIXATOR MUSCLE |
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Antagonist Relationship — When one muscle contracts, another muscle stretches |
INSERTION |
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Muscle contraction with no movement (muscle doesn’t change length); also called static contraction |
ISOMETRIC CONTRACTION |
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Muscle contraction causing movement against gravity; muscle actively shortens |
ISOTONIC CONTRACTION |
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The places where muscles are attached to bones in relation to a movement at a joint |
MUSCLE CONTRACTION |
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An unconscious spinal reflex that causes the antagonist muscle to relax when the agonist muscle contracts |
ORIGIN |
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The muscle that performs motion in the opposite direction of the agonist; it stretches passively |
ORIGIN & INSERTION POINTS |
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The distal (away) attachment of muscle to bone; on the bone that is most generally moved |
PRIME MOVER |
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Muscle contraction with movement |
RECIPROCAL INHIBITION |
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Another name for stabilizer |
STABILIZER MUSCLE |
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The proximal (near) attachment of muscle to bone; on the bone that is relatively stationary |
SYNERGIST MUSCLES |
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Another name for agonist muscle |
Questions
- What is the purpose of muscle?
- How does movement happen?
- What is muscle cramping? Why might a muscle cramp?
- What might help with muscle cramping?
- What is muscle contraction?
- How do origin and insertion points relate to muscle contraction?
- What are three types of muscle contraction and an example for each?
- What is meant by the agonist and antagonist relationship? What is an example?
- What is reciprocal inhibition and how can you use this knowledge in practice?
Joint Movements & ROM
Teaching Standard
Be familiar with foundational terminology related to joint movements, factors that affect joint mobility, and the normal ranges of motion for various joints.
Assessment
- Define Range of Motion (ROM)
- Who uses ROM standards, and why?
- How are joints affected by over-stretching?
- What are the effects of diminished ROM?
- Why is joint mobility important in asana practice?
- Name and describe the movements of each of these joints: ankles, knees, hips, spine, wrists, elbows, shoulders, scapula and neck.
1) Ankles
2) Knees
3) Hips
4) Spine
5) Wrists
6) Elbows
7) Shoulders
8) Scapula
9) Neck
- What are the established normal ranges of motion for each joint movement?
1) Ankles
2) Knees
3) Hips
4) Spine
5) Wrists
6) Elbows
7) Shoulders
8) Scapula
9) Neck
Muscle Pairs & Pose Examples
Teaching Standard
Acquire knowledge of key agonist/antagonist muscle pairs in major joint movements, and name poses that utilize them.
Assessment
Part 1 – For each movement type, select the key muscles involved.
ELBOW FLEXION & EXTENSION |
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tibialis anterior & gastrocnemius + soleus |
SHOULDER FLEXION & EXTENSION |
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hamstrings & quadriceps |
SHOULDER ABDUCTION & ADDUCTION |
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biceps & triceps |
SHOULDER ROTATION |
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rectus abdominis & erector spinae |
SPINAL FLEXION & EXTENSION |
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middle deltoid & latissimus dorsi |
HIP FLEXION & EXTENSION |
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wrist flexor & wrist extensor |
HIP ABDUCTION & ADDUCTION |
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gluteus medius + minimus & adductors |
HIP ROTATION |
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subscapularis + teres major & infraspinatus + teres minor |
KNEE FLEXION & EXTENSION |
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anterior deltoid & posterior deltoid |
ANKLE DORSIFLEXION & PLANTARFLEXION |
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iliopsoas & gluteus maximus |
WRIST FLEXION & EXTENSION |
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gluteus medius + minimus & gluteus maximus |
Part 2 – For each movement, name the prime mover (agonist) and antagonist muscles and provide an example of a pose or activity that uses the movement.
- Elbow flexion
- Elbow extension
- Shoulder flexion
- Shoulder extension
- Shoulder abduction
- Shoulder adduction
- Shoulder (internal) medial rotation
- Shoulder (external) lateral rotation
- Spinal flexion
- Spinal extension
- Hip flexion
- Hip extension
- Hip abduction
- Hip adduction
- Hip (internal) medial rotation
- Hip (external) lateral rotation
- Knee flexion
- Knee extension
- Ankle dorsiflexion
- Ankle plantarflexion
- Wrist flexion
- Wrist extension
Part 3 – Answer these questions on teaching applications.
- How can teaching awareness of these muscle pairings impact students?
- Provide examples of how knowledge of the muscle relationships can inform sequencing and class planning.
Hyperextension & Hypermobility
Teaching Standard
Be familiar with the characteristics of musculoskeletal health and issues, particularly hyperextension and hypermobility, and teaching techniques to optimize joint health, especially for students with hypermobile joints.
Assessment
- Describe a healthy musculoskeletal system and the effects of optimally functioning joints.
- List potential issues related to musculoskeletal health.
- Describe potential consequences of diminished mobility.
- Describe potential consequences of excessive mobility.
- Discuss how hypermobility may be misunderstood as “being good at yoga.”
- Describe the ways in which yoga practice is a powerful tool for optimizing musculoskeletal balance.
- Comment on using asana to move joints through their healthy range of motion.
- Provide general considerations to keep in mind to optimize joint health.
- Provide general asana practice techniques that can help to optimize joint health with all students.
- Describe hyperextension.
- Provide examples of addressing hyperextension.
- Define joint hypermobility and discuss considerations regarding the number of hypermobile joints a person has.
- Describe the felt sense of being in a hypermobile body.
- Discuss teaching considerations and techniques for students with hypermobile joints.
- Describe ways to teach students with hypermobility how to stretch in ways to avoid excessive joint movement
Next Steps
- To view more self-assessments, go to the Standards & Self-Assessment Hub.
- To bolster your knowledge and be recognized as a YTC teacher, enroll in the Yoga Teacher Central Study Program (details below).
- Members, view clear and concise lessons:
In a Nutshell
- The enrollment fee is $25 and is open to Yoga Teacher Central members, past members and non-members.
- Members receive current membership benefits plus additional benefits listed below.
- Enrollment in the Study Program qualifies you for lifetime YTC Teacher status.
Benefits
Enrolling in the Study Program gives you:
- A downloadable Knowledge Standards Lesson Guide to walk you through a structured study path toward certification.
- Selection of 5 downloadable lessons of your choice (from a library of nearly 500).
- Recognition as a YTC Teacher (for life; no expiration).
- Professional marketing kit for highlighting your YTC Teacher status on social media and your website.
- Excellent preparation for taking certification exams.
Members
- Your current membership gives you online access to not only thousands of pages of organized study and teaching knowledge, but also sequence breakdowns and teaching notes, theme plans, injury cheat-sheets, and so on.
- When you enroll in the Study Program, you get these additional benefits: a Knowledge Standards Lesson Guide, selection of 5 downloadable lessons of your choice, and a professional marketing kit for highlighting your YTC Teacher status on social media and your website.
See here for information about exams, badges and certification. Get links for each exam, and for a no-risk trial exam.
We think you’ll enjoy taking the exams. The questions are well-thought-out and the subject matter is quite engaging and significant for teachers. You’ll get an inspiring teaching after answering each question. At the end of the exam, you see a summary of wrong answers and the relevant teachings, giving you a personal study guide targeted to your needs.
This is an hour well-spent!